I used to be obsessed (I mean, obsessed) with this bread at Whole Foods called Seeduction bread. It’s the heartiest, nuttiest (or seediest) bread I think I’ve ever had and it’s so so tasty. If you’re not avoiding gluten or grains, I highly recommend it on pure taste alone. You know those breads that are light and fluffy and are actually more air than bread? This is not one of those breads. You know what I mean, right? Have you ever taken a piece of regular white or wheat bread and tried rolling it up into a tiny little ball? If you haven’t done this before with conventional bread, try it. Do it with your kids, it’s tons of fun. You see, most conventional breads on the shelves don’t have much to them and are actually more air and sugar than whole grain. To make sure you’re getting something of substance when shopping the bread aisle, look for the words 100% whole grain; the first ingredient listed should be whole grain, not whole wheat. Whole wheat is tricky. That phrase could still mean that the grain has been processed to separate the bran from the starch. With 100% whole grain, you can be sure you’re getting the nutrition of the whole grain and not just the starch – which to your body is pretty much just sugar.
It’s been about three years since I’ve had a real piece of bread. People ask me, do I miss it? And, you know, I really don’t most of the time. It’s funny how you adjust and adapt to a new way of eating and before you know it it’s just the new norm. But one day I saw that seeduction bread and I had to have it. So I decided to try making my own gluten-free, grain-free version… I got inspiration from one of my favorite blogs – My New Roots. Sarah B. has what she calls her Life Changing Loaf of Bread which gave me inspiration for my own seeduction bread – or muffins. And they’re every bit as hearty and delicious as the one Whole Foods makes.
More Fiber, Please
Without flour, grains or gluten, you may be wondering what’s holding all those seeds together here? It’s a little trick with one super ingredient: psyllium seed husk. Psyllium seed husk comes from a plant and is extremely high in soluble fiber. You may have seen or used it yourself mixed with water as a supplement to, you know, get things moving. Psyllium seed husk’s fibrous qualities happen to make it a good substitute in gluten-free baked goods as well because it works to bind ingredients together.
Like other foods high in soluble fiber, psyllium seed husk is thought to be effective in lowering cholesterol and controlling certain types of diabetes. Look for whole psyllium seed husk or psyllium seed husk powder. A little bit goes a long way, you’ll notice in this recipe it only uses a few tablespoons.
To get the full benefit of adding the extra fiber from psyllium to your diet, be sure to drink plenty of water too.
These muffins have five different seeds in them, all with their own health benefits. There’s a healthy mix of Omega-6s and Omega-3s, two essential fatty acids we must get from food while making a conscious effort to maintain the right balance of the two. Most seeds and nuts are higher in Omega-6 which promotes inflammation in the body. When our ratio of Omega-6 far outweighs the amount of Omega-3s we’re getting in our diets – which is usually the case – we end up with way too much inflammation that can end up as the basis for ailments and disease. The key is to make sure you’re getting plenty of Omega-3 fats as well from plant-based foods like flax and chia seeds, walnuts and greens, as well as animal sources like wild salmon and other seafood. Staying away from processed foods and foods prepared with refined seed oils like sunflower, safflower and canola also helps keep your Omega-6 count in check.
I am sort of obsessed with pumpkin seeds. I love adding them to salads or just snacking on them all by themselves. For salads and snacks, I love Go Raw’s sprouted pumpkin seeds. Sprouted seeds and nuts are easier to digest because the sprouting process neutralizes inhibitors and releases enzymes that are dormant when raw. Once a seed is sprouted, it becomes alive all the nutrition packed into that tiny little seed gets activated. Pumpkin seeds are an excellent source of manganese, magnesium, zinc and iron.
Just the Flax
We know flax seeds are one of the best plant based sources of Omega-3 fat but that’s not the only reason to add these golden flecks to your baked goods and smoothies. Flax seeds are high in antioxidants and have been associated with the prevention of cardiovascular diseases and decreased insulin resistance. Flax seeds are also a the No. 1 source of lignans which are another type of antioxidant and phytoestrogen. Sesame seeds and sunflower seeds are high in lignans as well.
Flax seeds should always be ground first before consumed so that they can be more easily digested and absorbed. Because of the delicate nature of the oils in flax seeds, ground flax has a much shorter shelf life. So, as a general rule it’s always better to purchase whole flax and grind it yourself. You can store both in the fridge or freezer for a longer shelf life.
I usually grind mine with my Magic Bullet, but a regular ol’ coffee grinder or food processor will work too.
4 tbsp psyllium seed husk (2 tbsp if using the powder form)
1 1/2 cup water
1/2 cup pumpkin seeds
1/2 cup ground flax seed
1 cup sunflower seeds
2 tbsp chia seeds
1 cup shredded coconut, unsweetened
1/2 cup almonds
1 tsp sea salt
3 tbsp virgin coconut oil, melted
1 tbsp maple syrup or a dash of stevia
Preheat oven to 300°
Put all dry ingredients in a large bowl and stir to combine well.
In a measuring cup, put water, coconut oil and sweetener and stir.
Pour wet ingredients over dry ingredients and stir to mix completely so everything is completely saturated. Add more water if needed to make everything wet.
Cover and set aside for an hour – this allows the seeds time to absorb some of the liquid and the dough will become firmer. (Note: This step does make for a better end product, but you can skip it if you are pressed for time.)
Grease your muffin pan with coconut oil and then spoon the dough into the pan, filling each muffin slot to the top. Bake at 300° for an hour.
Recipe yields 24 mini muffins or 12 regular muffins.
You can also use this recipe to make bread. Just use a loaf pan and line it with parchment paper so the sides are completely covered (this helps remove the bread from the pan more easily – with no stuck on spots) and fill the bread pan with the combined mixture when ready to bake. Or you can add everything to the loaf pan before you let it rest before baking.
The Megg Salad Store
You may have noticed a few of the food items listed above are linked. These links take you to the new Megg Salad Store on Amazon.com. I’ve pulled together many of my favorite ingredients, food products, books and tools and organized them in a convenient little online store for you. I get asked all the time for product and brand recommendations so I decided to create a place where you can easily find the items I recommend and use in my own kitchen. Full disclosure: As an affiliate of Amazon I receive a small percentage of any sale made from my website.
Megan Adams Brown, CHC, helps families find healthy routines that work, with no more “what’s for dinner?” stress, and a lot better food. Her family meal plans help moms take charge of their kitchen and their own health, leading to more vegetables and less junk all around. Megan also specializes in working with food allergies and sensitivities and shares allergy-friendly recipes on her blog. To learn more click here.