I was playing around with my seeduction muffin recipe trying to make this egg-free, paleo bread recipe and I had one of those moments when you realize how much your life has CHANGED.
The old recipe required a food processor and a couple extra ingredients that turns out this recipe really just doesn't need. That recipe has since been updated. But in my current mood of MAKE IT SIMPLE I thought this recipe needed to be reposted as a bread too.
When I went gluten-free and then later paleo for my health, bread was definitely one of the foods I missed... and still do, of course. Today there are a lot more gluten-free and even paleo options available to buy at the store, but you have to be careful because gluten-free doesn't always mean healthier.
A lot of these breads and other gluten-free products are just made with other refined grains, a lot of sugar and ingredients that aren't the best for you.
Wheat or no wheat, refined and processed carbs have zero nutritional value and to our body basically look like sugar. So when you eat them they're going to give you the same energy highs and lows and probably leave you craving more of those empty calories later.
The Bread Test
When you were a kid did you ever roll up a piece of bread into a ball? That ball would get pretty small, and that was the point, right?
White bread and even most wheat breads don't have much to them. They're really mostly air, which is why you could get those balls rolled up so tightly. If you don't know what I'm talking about, try it out. Just take a piece of bread you have in your kitchen and do "the bread test." This is a great way to judge the integrity of a loaf. The smaller the ball, the smaller the nutritional value.
Take this seeduction bread for example. It's pretty much impossible to roll into a ball it's so dense.
The problem with most breads on the grocery store shelf is they're made with refined grains. In refined grains the bran, which is where most of the nutrients and fiber happen to be, is stripped away leaving behind the starch, which is just how it sounds...
How to Shop for a Bread Worth Buying
When you're looking for a bread the key word to look for is "whole," as in whole wheat or whole grain. "Whole" means the flour was made using the whole grain so you're getting 100% of the grain's components and nutrition.
It gets confusing because "wheat" and "multi-grain" sound healthy, right? But these words are only referring to the type of grain used. Even after you take away the bran and nutrition, what's left is still technically "wheat." So these words don't really tell you anything about the nutritional quality. So "whole" is where it's at.
Like this seeduction bread, you also want to look for a bread with some weight to it. When you're shopping for a loaf, pick it up and feel how heavy it is. Squeeze it a little bit and see how much it gives. If you could crush it in your hand, it's not gonna pass the test. But if it holds up to your grip and bounces back, that's a bread worth considering.
Just like anything you'd buy in a package, read those labels! Watch out for hydrogenated oils (ie. trans fat) and preservatives (anything that looks iffy or you can't pronounce). Pay attention to sodium - you want no higher than 150mg per serving, fiber - at least 2g per serving, 3-4g is better. And look for sugar in all it's forms (evaporated cane juice, dextrose, malodextrin, honey, etc.). It's hard to find a bread without sugar but it should be low on the list of ingredients, like not in the top four or five and max 4g per serving.
As a bonus, look for sprouted bread. Brands like Food for Life (aka Ezekiel bread) make breads following a more traditional method in which the grains are sprouted. Sprouting activates digestive enzymes and more of the nutrition contained within the grain making them easier on the stomach, more digestible and higher in vitamins and minerals.
What Makes Seeduction Bread Different
This bread can be a God send for anyone living on a gluten-free diet. It is quite different from the breads we're used to, but that's also what makes it unique and interesting enough for even gluten eaters to want to try.
Earlier I mentioned "whole" being the key word to look for when shopping for a bread. Well this one truly is 100% whole and is probably one of the most nutrient dense (and just DENSE) bread recipes you can find.
Seeduction bread is loaded with fiber from psyllium husk, flax and chia. Each one of these ingredients on their own is considered a fiber superfood and here they combine forces to give you a mega dose. They're also what's holding everything in this bread together in the absence of sticky gluten or eggs.
Psyllium in particular is known for it's fiber benefits and is even taken in water as a fiber supplement. For this reason I recommend drinking plenty of water with this bread to get the full fiber benefit.
Getting off Gluten
Since this is a gluten-free bread I want to talk a little bit about gluten and when getting off gluten (even for just a short period) can be beneficial.
Not all food allergies show up with the obvious and immediate food allergy reactions we're all familiar with like hives, swelling, etc. That's just one type of immune response, but there are many different ways our immune system can react, and not all are quite so obvious.
That's what makes it tricky; most of these symptoms you wouldn't think to relate to what you're eating. They include headaches, moodiness, fatigue, cravings, heartburn, joint pain, acne, rosacea, dark circles, gas, bloating and constipation.
We get used to living with these discomforts and think that's life. But really we have more control than that. Usually there's a trigger, and if you can find it and remove it, that change can make all the difference in how you feel, how you look, your energy, your mood, and your health.
If you suspect you may have a food allergy or sensitivity to gluten or another food, try experimenting with taking it out of your diet for a few weeks and then reintroducing it to see if you notice a difference.
I know it takes some thought, planning and will power but isn't it worth a try if it could make you feel great?
Having support and accountability can make all the difference in making this happen for you, too.
That's what I'm here for. I can walk you through the process every step of the way.
If you've been thinking about trying this experiment I'd love to help you through it so you can finally get rid of those annoying ailments and just feel better.
If you have questions or just want to learn more about the process, let's talk. I'd love to hear from you.
1 cup sunflower seeds
1/2 cup pumpkin seeds
1/2 cup ground flax seed
1/2 cup almonds
1 cup shredded coconut
2 tbsp chia seeds
1 tsp sea salt
4 tbsp psyllium husk
1 tbsp maple syrup or a dash of stevia
3 tbsp virgin coconut oil
1 1/2 cups water
In a large bowl, combine all dry ingredients and stir so everything is evenly mixed.
In a small bowl, combine water, psyllium husk and coconut oil and stir well.
Line a loaf tin with parchment paper so all sides are completely covered. Pour dry mixture into the lined loaf tin. Then pour the water mixture over everything and stir so that everything is mixed well and completely saturated with water. If needed you can add more water.
Once it's mixed well, smooth out the dough in the baking tin so it's evenly distributed and smoothed out on top.
Set aside for a couple of hours or up to overnight to allow the seeds to absorb the water and soften.
When ready to bake. Preheat oven to 350° and bake for one hour.
You'll know it's done when the bread is browned on top and on the edges and sounds sort of hollow when you tap it.
When it's done, take it out of the oven and set it aside to let it cool completely before slicing.
Store in an airtight container in the fridge and it should last about a week. I like to slice the bread and freeze it. Then when I want a slice I can just pop one in the toaster and it's ready to go.
P.S. Have you gotten my FREE 3-Day Meal Plan yet? It's all easy recipes, plus a done-for-you shopping list, and step-by-step instructions so you don't even have to think. I've done all that hard, time-consuming, no-fun stuff for you. You're gonna love it. Get yours here.
Note: Some of the links contained in this post are affiliate links through which I have the opportunity to receive a small commission of sales. All commissions are used to help fund this blog. Thank you for your support!
Megan Adams Brown, CHC, helps people take charge of their health and to start listening to themselves over the latest diet trend to optimize their own wellness, happiness and potential. Her family-friendly meal plans help parents take charge in the kitchen, too. This leads to more vegetables, less junk, and happier, healthier kids and parents. Megan shares kid-approved, allergy-friendly recipes on her blog. To learn more click here.