Happy, Healthy Bread (one loaf)
along with the nutrition facts from help2health nutrition
145g porridge oats (slow releasing carbs keep you fuller for longer, source of soluble fibre, lower cholesterol)
135g sunflower seeds (healthy fats)
90g linseeds (high in omega 3 fats ALA, source soluble fibre, high in antioxidants, lowers cholesterol, high magnesium)
65g brazil nuts, roughly chopped (exceptionally high levels are selenium* and vitamin e)
4 tbsp psyllium seed husks
2 tbsp chia seeds (more healthy omega 3 fats, lower cholesterol and support weight loss)
1 tsp fine sea salt
1 tbsp maple syrup (use a high grade syrup – I use the kilderg syrup from Lidl)
3 tbsp coconut oil, melted (see link below)
Mix the dry ingredients in a large bowl. Whisk the maple syrup, coconut oil and water in a measuring jug. Pour this into the dry ingredients and mix until combined.
The dough should be very thick. If it becomes too thick to mix, add a few teaspoons of water. Pour the dough into a silicone loaf pan and leave it sit at room temperature for at least two hours. The dough is ready to be baked once it retains its shape when you pull the side of the loaf pan away from it.
Preheat the oven to 180C/350F/gas 4. Place the loaf pan on the middle rack of the oven and bake for 20 minutes. Remove the bread from the loaf pan, place the bread upside down directly on the oven rack and bake for another 30-40 minutes. The bread is cooked once it sounds hollow when tapped. Place the bread on a wire rack and leave it to cool fully before slicing. Store in an airtight container for up to five days or slice and freeze.
In the past I did not eat a huge amount of bread. But once I started baking Happy, Healthy Bread I got hooked. I baked it regularly now thanks to a tip off from a very health conscious cousin of mine – I owe you one!! Happy, Healthy Bread is full of wholegrains, nuts and seeds. It is high in protein and fibre, and it contains psyllium seed husks. These husks suck up water and bind the bread together, so you don’t need to use any flour. The bread is very easy to make, but you will need to let it sit for two hours before baking and you will also need a silicone loaf pan. I batch freeze it and take it out 2 slices at a time first thing in the morning. I often toast from frozen with some real butter – it is just heaven.
*Even though we only need selenium in very small quantities, it plays a key role in our health. It is required for the proper activity of a group of enzymes that play a key role in the body’s detoxification system and it also provide protection against oxidative stress. Selenium can also help support normal thyroid function.
(thanks to Derval O Rourke for this recipe from her brilliant book Food For The Fast Lane and nutritional information is from me – Helen – at help2health nutrition)
Enjoy and post to the website if you make it – let me know how you get on.