Most of us really love bread, and having to limit its consumption or avoid it altogether is something we really hate, to be honest. However, we have some good news, as a cardiologist shared a recipe that will help you prepare a homemade healthy bread that you’ll simply love!
The bread recommended by the cardiac surgeon Steven Gandry from Nebraska, published in his book The Plant Paradox, can be eaten without feeling guilty, as it does not contain cereals. According to Dr. Gandry, it is “almost bread”, and contains no gluten, wheat, or yeast.
A slice of the bread contains 90 calories only, 5 grams of fiber and 3 grams of protein, in comparison to 128 calories, 3 grams of fiber and 3 grams of protein in a slice of whole-wheat bread.
The main ingredients include coconut oil, coconut flour, egg whites, sweet potato flour, hazelnut flour, almonds, and a few others.
According to Dr. Gundry, it’s not only about the carbs and the gluten, but also the high level of lectins—aka carbohydrate-binding proteins which are toxic in high levels—that make traditional bread unhealthy.
According to Independent
“Steven Gundry advises staying away from ‘lectins’. While many people go gluten-free for fear of bloating and inflammation, Gundry says gluten is just one variety of a lectin – a toxic, plant-based protein which is found in wheat and also many gluten-free products.
He says that once lectins, which are also found in many fruit and vegetables, are ingested “they incite a kind of chemical warfare on our bodies” which can cause inflammatory reactions leading to weight gain and other health conditions. “
This healthy recipe, also known as Barely Bread, is completely lectin-free, so your bases are covered.
Here is how to make this delicious bread at home:
- 2 cups almond flour
- 1/3 cups + 1 tablespoon of ground flax seed
- ½ tsp salt
- 1 tbsp baking soda
- 1 tbsp whole flaxseed
- ½ cup cornstarch
- 1 tbsp apple cider vinegar
- ½ cup Greek yogurt
- 6 tbsp butter
- 4 eggs
In a bowl, mix the dry ingredients, and add the flax seeds. Over medium heat, melt the butter, leave it to cool for 5 minutes, and add the wet ingredients to the dry ones. Mix with a spatula until you get a dough-like mixture.
Then, transfer it onto a baking pan covered with baking paper. Sprinkle with flaxseed, and bake at 175 degrees for 25 minutes. Use a toothpick to check if it is ready. Leave the bread to cool down, and wrap it in a towel. To preserve the freshness, it would be best to keep it in a Ziplock back.
Cut this amazing bread in slices, and enjoy!
The Benefits of Bread for Our Health
1. Fiber punch:
Breads made from whole wheat flour, whole grains, seeds, or nuts are packed with dietary fiber; including those whose dough has been artificially added with “functional fibers” such as guar gum, inulin, and wheat bran. Dietary fiber constitutes the indigestible plant parts that increase stool bulk, promote regular bowel movements, and support waste elimination. It regulates blood sugar levels, nourishes beneficial gut microflora, and keeps you satiated for longer. It´s consumption has been linked to a lower risk of coronary heart disease, stroke, hypertension, diabetes, overweight, obesity, and gastrointestinal disorders.
2. Prebiotic properties:
Breads high in dietary fiber exert a prebiotic effect encouraging the growth and performance of friendly bacteria colonies in the gut. The intestinal microflora has being intensely studied because changes in gut microbiota composition have been related to essential bodily functions in the host such as immunity, satiety regulation, and body weight gain, amongst others. Feeding your beneficial gut microflora can help you to shed some pounds off and improve your mood and sleep!
In addition, when resistant starch found in starchy fruits, vegetables, legumes, and whole grains is decomposed by the gut flora short-chain fatty acids are produced, fighting inflammation and strengthening the immune response. Whole grain breads containing fruits are a good combo in this instance.
3. Fuel for longer:
Whole grains and legumes contain complex carbohydrates. Breads derived from either of these make for an abundant supply of readily available energy, which translates into a steady flow of glucose into the blood. This fact is important for professional athletes or individuals who are preparing their bodies for any physical activity that requires endurance.
According to the Cleveland Clinic, complex carbohydrates stimulate serotonin production and if you eliminate them entirely from your diet you can become really cranky. Doctor Amy Jamieson-Petonic, registered dietitian at the Cleveland Clinic,recommends eating every three to four hours and including complex carbs each time (to feel energized and happy).
4. Folic acid boost:
Fortification is a safe practice where essential vitamins and minerals are added to staple foods such as bread and wheat flour. Many kinds of bread, white bread included, have been fortified with iron, calcium, and some vitamins B. Particularly, in the United States mandatory folic acid fortification of cereal grain products such as refined wheat flour has been established to reduce a woman´s risk of having a baby affected by Spina bifida or other neural tube birth defects. It is estimated that this measure has saved more than 1,300 from neural tube birth defects on a yearly basis.
5. Fight cancer:
The American Institute for Cancer Researchincludes whole wheat bread and whole grains within the AICR´s Foods that Fight Cancer list published on their site. After years of study they´ve found that dietary fiber and phytochemicals in whole grains hold anti-cancer properties.
Finally, just remember that the recommended amount of grains for an adult in the Healthy Style Eating Pattern (2000 kcal per day) set by the U.S. government is 6 servings per day, of which at least half should be whole grains.