Of all the recipes I’ve made of vegan and gluten-free wholegrain breads, this is my favorite for sure. And it will probably be the one you will use the most at home. I swear! A bread with very little carbohydrate, full of fiber, super protein and rich in healthy fats! Yes, you can believe this is bread. I love whole grain breads, making a yummy sandwich, or that bun with jam with a tea or coffee… And who doesn’t? Due to the breads being something so present in people’s daily lives, I think it’s important to have options, in order to choose something with flavor and quality, and thus maintain this delicious habit, without unbalancing the body.
The differential of this bread
Unlike most of the breads we find on supermarket shelves, the ingredients of this bread are wholegrain, it has no chemical additive, preservative, or those unpronounceable ingredients. It does not contain gluten and cow’s milk, so it is a perfect option for those who avoid these two ingredients. I combined several seeds, almonds, I didn’t use yeast and the only flour I put was coconut (my favorite). I like to eat this bread for breakfast, or for dinner with a salad, with soup when it’s cold, or even use it to make bruschettas, when I’m having friends at home. All is good! You can make the recipe double and freeze the already sliced (important) bread in individual pieces in your freezer, so you don’t have to make it every week and it will last longer.
recipe:
What you will need:
- blender or processor for grinding seeds/almonds.
- 3 cups of filtered water (start with 2 ½ and add more if needed)
- 1 cup crushed sunflower seeds
- 1 cup crushed raw almonds
- 1 cup oat flakes (can be gluten-free)
- ½ cup crushed pumpkin seed
- ½ cup of flaxseeds, crushed
- ¼ cup coconut flour
- 3 tablespoons of melted coconut oil.
- 3 tablespoons of psyllium powder (see where to find it below)
- 2 tablespoons of crushed chia
- 1 ½ tablespoons of sesame seeds
- 1 ½ tsp honey or maple syrup
- 1 tablespoon Peruvian maca (optional)
- 1 teaspoon cumin seeds, ground
- 1 teaspoon of sea salt
- ground black pepper to taste
- Pinch of dried tarragon
how to do:
- Measure the amount of nuts and seeds first and then grind.
- In a food processor, blender, or crusher, place the almonds, flaxseeds, sunflower seeds and chia seeds and grind until it creates a fine powder consistency. Separate in a container and set aside.
- In a small bowl, mix the melted coconut oil, honey or maple syrup, herbs/spices and water.
- In a large bowl, mix the ground walnuts and seeds with all the other dry ingredients.
- Pour the \”wet\” mixture little by little Na big bowl with the dry ingredients. (Add more water here if necessary)
- Stir until well mixed. Psyllium, chia, flaxseed and coconut flour will quickly absorb the water and create a texture in the dough.
- In a 9×5 size bread shape (I like to use parchment paper to line or use a silicone mold), pour the mixture of the dough.
- Evenly spread the mixture and press down until it is firm and flat at the top.
- Preheat the oven to 180 degrees and bake for at least 60 minutes.
- Let it rest at room temperature for about 2 hours (or more). This is important to create more binding on the dough.
- Place the mold in the center of your oven and leave it for at least 60 minutes. Ovens vary a lot, so from 60 minutes onwards I suggest taking a look and following the color (you want to achieve a dark brown color). In my oven I leave 80 minutes.
- Let cool at room temperature before cutting (important).
- Store the bread in an airtight container in the fridge for 5-7 days. Freeze in individual slices if you prefer.
Since I practice my physical activities in the morning, right after my breakfast, this bread is not my best option like my “pre-workout”, because, because it is rich in fats and proteins, its digestion is slow and does not match my short break, between eating and training. But, for days without training after breakfast, this bread goes very well, it makes me satisfied for a long time and with the intestine working super well.
Great source of fiber
Because this bread is very rich in fiber, when you eat it daily, it helps the intestine to function properly. It is worth remembering that increasing your fiber intake and drinking little water can even make your gut worse. I joke with my patients that if we consume a lot of fiber, but little water, our food cake becomes a cement type in the intestine, dries out and stops everything!! Therefore, increasing or maintaining good fiber intake is a great idea to keep your intestines working well (improving your intestinal flora, prevents colon cancer, balances cholesterol, among other benefits), but remember that drinking water and having a balanced diet is essential to achieve these benefits and Help intestinal transit flow with peace of mind.
Tips and Extra Info
Storage: Because it does not have chemical additives and preservatives, this bread should be kept in the fridge or, after sliced, can be frozen to last longer and prevent fungal growth. From the direct freezer to the toaster, it is delicious.
How I like to eat this bread: It’s delicious just with fruit jam. But it also goes well with scrambled eggs or nuts! As I said at the beginning, it looks wonderful with salads and soups!!
Seeds: Prefer to buy the whole seeds (still uncooked or powdered) and grind to the time in your blender. I don’t like to buy powdered seeds because they oxidize very quickly and lose their nutritional value more easily.
where to buy? Psyllium Husk or Peruvian Maca: health food stores, cereal zone, some supplement stores // Maple Syrup: super common here in the US, but in Brazil it can be more difficult to find and for a rather salty price. In this case, the honey replaces it super well! Supermarkets such as Sugar Loaf, Warehouses or Emporiums usually provide Maple Syrup.
Nutritional information: Makes approximately 20 thin slices.
Fats: 13g // Total Carbohydrates: 10 // Sugar: 2 // Fiber: 6 // protein: 6
forEnglish version? Click here!
This is my favorite recipe of vegan and gluten free breads that ive done so far, and I bet it will be the one you will most often make in your home. Try to picture Tasty Bread, Poor in Carbohydrates, Lots of Fiber, Protein-Rich, and Filled with Friendly Fats. yes, this is actually bread. I love whole grain bread, to make delicious sandwiches, or just have it with jam while I enjoy a hot coffee or tea. and who doesnt like it? since bread is something very frequent on peoples diet, i think it is very important to have options that are yummy and with high quality at the same time, so we can keep this Delicious habit without messing up with our organism.
what makes this bread so unique?
Underlike Most Kinds Of Bread That We See Around On Shelves Of Grocery Stores, This Bread Has High Density Nutrition, No Artificial Additives Added Or Those Unpronounceable ingredients. It is gluten and dairy free, which makes it enjoyable for those who are sensitive or allergic to these ingredients. ive combined different seeds, almonds, oats. Also, Coconut Flour (My Favorite) is the only Flour That I Use for This Recipe. No Baking Soda/Powder is needed. I love to enjoy this bread on my breakfast, or while I eat a salad or soup for dinner. I love to make Bruschettas with this bread, When I am having some friends over. you can make a double reciepe at once, and freeze one reciepe (important: already sliced), so you dont need to make it every single week and you will also save your bread for a longer team.
Recipe:
what you will need:
- 2 1/2 Cups filtered water (You Might Need An Extra 1/2 Cup)
- 1 cup rolled oats, gluten free
- 1 Cup Raw Sunflower Seeds
- 1 Cup Raw Almonds
- ½ cup raw pumpkin seeds
- ½ Cup Flax Seeds, Ground
- ¼ Cup Coconut Flour
- 1/4 cup of coconut oil, Melted
- 3 Tablespoons Psyllium Husk Powder
- 1 Tablespoons Chia Seed, Ground
- 3 tablespoons sesame seeds
- 1½ tablespoons maple syrup
- 1 Teaspoon Caraway Seeds
- 1 Teaspoon Sea Salt
- Black Pepper (Ground)
- Pinch of Dried Tarragon
how to make it:
- First of all, measure out the amount of nuts/seeds.
- grind the seeds and almonds in a food processor, blender, or nut/seed grinder until you reach a powdery consistence. in a large bowl or recipient pour this mixture and go to the next step.
- Combine the Coconut Oil (Melted), Maple Syrup, Herbs/Spices, and Water in a Different Recipient. Slightly mix them with a spoon.
- Combine the Ground Nuts and Seeds with all other dry ingredients (OATS, Psyllium Husk and Coconut Flour) in a large bowl.
- pour the \”wet\” mixture into the recipient with the dry ingredients. (Here you can add the extra 1/2 cup of water if it is too dry). stir it until well mixed.
- in a silicone bread bread or bread pan that is 9×5, pour the dough mixture into the pan. I Often use Parchment paper, but in a silicone pan you won’t need it.
- Try to make the doubt the same level using the back of a spoon. You might need to press down the daughter.
- Allow the bread get a soft texture leaving it for 2 hours at room temperature. This is important to get a better texture.
- Preheat oven to 350 degrees f.
- Place the bread loaf in the center of the oven, bake it for at least 60 minutes. You want a brown (more to dark) color.
- Allow the bread cool down before sling it.
- Store the bread in an airtight container in the refrigerator for 5-7 days. I like freezing this loaf in individual slices.
i usually go working out right after my breakfast, so this bread is not my favorite pre workout option, due to the high amount of proteins and good fats, which makes the digestion pretty slow and I dont have enough time between my breakfast and training to digest it. However, on days that I don’t have my workouts right after my breakfast, I love to have this bread because it keeps me energized and satisfied for a long time!
high fiber source
Due to the high amount of fibers, if you have a slice of this bread on a daily base, you can expect great help on your bowel movements. of course that the bread is not a miracle, you have to have a proper water intake and an overall balanced diet, but I have experienced great results with this bread and so have my clients. I always remind them to make sure that their water intake is appropriate when they look for more fiber on their diets. That is because if you have a fiber-rich diet, but with poor water intake, your stool might get too dry and then make you constipated. Neat, having a rich fiber diet it is a great way to find a better overall digestion, prevent from colon cancer, cardiovascular diseases, weight management, and other benefits, but always remember to keep yourself hydrated so it helps your stool flow easily.
extra info:
how i like to eat this bread: Strawberry or Other Berry Jam //Nut Butter //Avomatoes //Tomatoes, Fresh Basil, and Goat Cheese (Bruschetta)
where to find: Psyllium Husk: Health Stores or Online Stores.
How to Store: I usually allow the bread to cool down, then I make individual slices and freeze it. From the freezer, I put it directly on my toaster so it gets really crunchy!! but you can only store it inside your bridge in a sealed recipient for 1 week.
Source: this recipe is an adaptation of the dietician mckel’s, which I am big fan of!