While wheat bread is a staple in many people’s diets, it can be problematical for health. Wheat, rye and barley contain gluten, a protein that can cause negative reactions in individuals with gluten sensitivities or celiac disease. But even if you don’t have a gluten intolerance, consuming large amounts of wheat flour, which breaks down to glucose, can impact your blood sugar balance and contribute to insulin resistance – a slippery slope towards weight gain and increased risk for diabetes and heart disease. The gluten in wheat bread can disrupt the gut microbiota and make your gut lining more permeable, leading to inflammation, digestive issues, and even autoimmune disorders. Gluten proteins are difficult to digest and can cause intestinal permeability or “leaky gut.” This means that the gluten proteins can pass through the gut lining and into the bloodstream, triggering an immune response and inflammation. This inflammation can damage the gut lining and disrupt the balance of beneficial bacteria in the gut microbiota.
In contrast, grain-free bread made with seeds can be a great alternative for those looking to improve their gut health and maintain stable blood sugar levels. With the right recipe, seed bread can be just as delicious and satisfying as traditional wheat bread, while providing numerous health benefits. Sign up for my newsletter to learn more about these in the next issue (#3).
This loaf is a fantastic one to satisfy those bread cravings without eating bread, and it’s really easy to make! Thinly sliced, it can be toasted or made into crackers, or just eaten with organic butter for a really satisfying snack. For breakfast, try it with toasted with smashed avocado with broccoli microgreens, and top with a poached or fried egg; or grab-and-go with a couple of hard-boiled eggs.
INGREDIENTS:
75g sliced almonds
65g chopped walnuts and/or pecans
65g pumpkin seeds
140g sunflower seeds
90g golden flax seeds
95g chia seeds
25g golden flaxseed meal (ground flaxseed)
40g psyllium
45ml avocado or melted coconut oil
5g salt
360ml warm water (ideally about 100°F/38°C)
(For a nut-free loaf, increase the sunflower and pumpkin seeds and, optionally, add whole sesame seeds, to make up the same weight as the nuts.)
• In a bowl, combine all dry ingredients, stirring well. Whisk the oil and water together in a measuring cup. Add this to the dry
ingredients and mix well until. If the dough becomes too thick to mix, add a couple of teaspoons of water until manageable again. Transfer to a medium loaf tin and smooth the top out with the back of a spoon. Leave it to rest for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it.
• Preheat oven to 350°F / 175°C.
• Place the loaf tin in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside
down directly on the rack and bake for another 30-40 minutes. The bread is done when it sounds hollow when
tapped. Don’t try to slice before it’s completely cool or it will fall apart!
• Store bread in a tightly sealed container for up to five days. Or slice and then freeze for up to three months. Makes delicious toast!
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