Whole Wheat Rye Sunflower Caraway Bread

I found a great “cooking challenge group” called Kitchen Bootcamp. The challenge this month is yeast bread, so I’m trying to bake out of my comfort zone.

It’s tough because when I bake bread (twice a week), I just don’t have the time to experiment with new techniques, but when I realized my loaf pan was in the dishwasher, it forced me to improvise.

I baked 6 smaller loaves. Two in smaller loaf pans, and four rolls in 2 small glass baking dishes. I need more experience with baking smaller rolls, and this was good practice. Next time, I am going for real rolls!

This recipe isn’t 100% whole grain, but it’s still a very good source of fiber! No added sugar, except for 3 Tbsp of Orange Juice.

improvised with baking dishes

I didn’t have much trouble shaping the dough, but they did stick to the pans slightly, even when they were oiled. The bread tasted delicious though, and that’s all that matters in the end, right?

wheat rye sunflower caraway rolls

I am not sure if the “nutritional data” (listed at end of post) is correct, I calculated it on the total weight of all pieces divided by two, for 2 oz servings. Next time I will cut and shape the dough into evenly weighed pieces so the nutritional data will be easier to calculate.


  • 1 cup water
  • 3 Tbsp Orange Juice
  • 2 Tbsp Olive Oil
  • 1 cup or 3 oz All Purpose Unbleached flour
  • 2 cups or 9 oz Whole Wheat flour
  • 2 Tbsp Rye Flour
  • 2 Tbsp Wheat Bran
  • 1.5 oz or 3 Tbsp Sunflower seeds
  • .65 oz or 3 heaping Tbsp Caraway seeds
  • 1 tsp sea salt
  • 2 tsp Instant Yeast

Baking Notes

I am not going to write specific baking instructions for this bread batch since it really was a learning experience for me. I need to read up on shaping and baking rolls, and I need to practice a few times before I feel confident.

I used the dough setting on my bread machine, but I shut the machine off after the first few minutes of mixing so I can allow the dough to rest for 20-30 minutes or so. This resting period is called the “autolyse“. I’m still learning and experimenting with autolyse, so it’s not perfect for me just yet. I think I will allow it to mix for more time before shutting off the machine. I want to make sure it mixes more thoroughly.

After the autolyse, the bread machine is started a second time, again using the dough setting; after the bread dough mixes, kneads, and rises (1.5 hrs) I shaped, proofed, and baked the rolls/loaves in my preheated 375° counter-top convection oven. I had to bake in two batches – for about 20 minutes each.

I don’t drink fruit juice anymore, especially orange juice, but I ended up purchasing a small container of 365 Orange Juice at Whole Foods. I poured the extra OJ into little ice cube trays and froze them so I can defrost when I again need OJ in a recipe.

wheat rye sunflower caraway rolls

Nutritional Data

Use the nutritional data as a guide; the info is not absolute, your results might vary considerably depending on the total weight.
11 servings @ 2oz each (weight after cooled was approx 22 oz for the smaller loaves/rolls)

Calories 165.9
Total Fat 4.6 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.9 g
Cholesterol 0.0 mg
Sodium 211.5 mg
Potassium 26.2 mg
Total Carbohydrate 25.7 g
Dietary Fiber 4.9 g
Sugars 1.5 g
Protein 5.4 g
Vitamin A 0.1 %
Vitamin B-12 0.0 %
Vitamin B-6 0.3 %
Vitamin C 2.5 %
Vitamin D 0.0 %
Vitamin E 1.7 %
Calcium 1.1 %
Copper 0.7 %
Folate 2.9 %
Iron 5.4 %
Magnesium 1.0 %
Manganese 0.9 %
Niacin 3.0 %
Pantothenic Acid 0.0 %
Phosphorus 0.8 %
Riboflavin 2.8 %
Selenium 0.2 %
Thiamin 0.9 %
Zinc 0.5 %

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