I have been trying to find a bread recipe that is not only nutrient dense but also nut free, grain free, dairy free, chemical free AND not crazy expensive with odd flours that are hard to get hold of. I would like a bread I can toast; a bread that tastes as good with butter and honey as it does with butter and pate (bread HAS to be consumed with butter!).
I wanted a bread recipe I could make with ingredients available locally to avoid online ordering or special trips to certain shops. Having said that, these ingredients are not locally produced, that will be the next challenge!
I recently bought some Tahini as it is available in most supermarkets and it is under £3 a jar. It has just one ingredient, sesame seeds. Sesame seeds have a macronutrient profile similar to nuts, they are rich in healthy fat and protein. As well as a good macronutrient profile, sesame seeds also contain lots of micronutrients, according to the whfoods.org:
Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of calcium, phosphorus, magnesium, iron, zinc, molybdenum, vitamin B1, selenium and dietary fibre.
The great pull of tahini over nuts is the price. It is less than half the price of almond butter and with it being more savoury (in my opinion compared to nut butter) it seemed like a good idea to try and use it to make a bread. If you start eating this bread alot, I recommendyou buying activated tahini. Seeds can be difficult to digest so soaking them overnight before using is recommended if you have the time to. This will not only help them to be more digestible but also make the nutrients more accessible (the same applies to nuts and nut butters but activated nut butters are extremly expensive!).
Most paleo nut based breads include honey. Now I love honey but not in my bread, I just don’t get the sweet taste with bread. Plus raw honey is expensive, like almond butter, you pay almost £5 for a small jar. I happen to have some blackstrap molasses and thought I’d use that but you can just as easily use honey if you can’t get blackstrap molasses. The blackstrap molasses adds a rich colour to the finished bread which you won’t get with a lighter honey alternative. From whfoods.org:
Blackstrap molasses is a sweetener that is actually good for you. Unlike refined white sugar and corn syrup, which are stripped of virtually all nutrients except simple carbohydrates, or artificial sweeteners like saccharine or aspartame, which not only provide no useful nutrients but have been shown to cause health problems in sensitive individuals, blackstrap molasses is a healthful sweetener that contains significant amounts of a variety of minerals that promote your health. The nutrients in which it is concentrated include manganese, copper, iron, calcium, potassium, magnesium, vitamin B6, and selenium.
Look for blackstrap molasses that is unsulphured since it does not contain this processing chemical to which some people are sensitive, but it also has a cleaner and more clarified taste. Blackstrap molasses made from organic sugar cane is also better than non-organic versions. It still works out cheaper than raw honey when you order it online if you cannot get it locally.
The other ingredient worth pointing out is psyllium husk. Psyllium is the husk of the seed from the Plantago plant and is an excellent source of fibre, with each teaspoon containing around 4g. Psyllium husks are a good source of fibre in order to keep your digestive system healthy. A healthy bowel may not seem like a significant health priority but you’ll be surprised how many problems will disappear if your digestion is working optimally. Even though fibre is known as a dietary carbohydrate, it is not broken down by the body into sugar molecules, it simply passes through the body doing its job in cleansing the digestive system without impacting blood sugar levels.
Although psyllium used to be difficult to obtain, it is now stocked in most health food stores due to its rise in popularity as a digestive aid.
My final tip if you are making bread regularly is to invest in a loaf tin. I bought a silicon loaf tin as part of this set because it is naturally non-stick and saves on having to line it with parchment/baking paper.
- 3/4 Cup of tahini
- 5 medium / 4 large free range eggs
- 1/4 Cup of organic coconut oil melted
- 1 TBS blackstrap molasses (or honey)
- 1 tsp apple cider vinegar
- Milled seeds (I did this at home in a mini chopper but you could buy milled flaxseed and just use 125g of that instead)
- 75g of flax/linseed
- 25g of pumpkin seed
- 25g of sunflower seed
- Whole seeds (plus some to sprinkle on the top)
- 20g of flax/linseed
- 20g pumpkin seeds
- 20g sunflower seeds
- 3 TBS coconut flour sieved
- 3 TBS psyllium husk
- 1 tsp baking soda
- 1/2 tsp pink Himalayan salt
- Preheat oven to 180 degrees C / 350F / Gas Mark 4.
- In a large bowl thoroughly mix together the wet ingredients with a hand blender (or use a blender jug)
- In a separate bowl mix the dry ingredients together, making sure to sieve the coconut flour to remove any lumps.
- Fold the dry ingredients into the wet ingredients using a large spoon. Do not over mix, just fold/stir until all combined. It will be quite wet and not like a dough.
- Pour the mixture into the loaf tin (grease the tin if it is not non-stick) and sprinkle the remaining seeds on top.
- Bake in the oven for 35-40 minutes or until a toothpick comes out clean. Allow to cool before removing from the tin and enjoying. This bread is vry filling so you only need small slices!
As per paleotrack estimate