ARE YOU AVOIDING BREAD? IS GLUTEN AN ISSUE FOR YOU?
Today I have a great option for you, I am sharing a recipe for a FERMENTED gluten free bread. YEAH!
Why a fermented bread? The cool thing about the natural process of long fermentation is it breaks down gluten proteins into smaller fragments, which improves digestibility. The process also breaks down phytic acid, a naturally occurring compound found in all whole grains that inhibits mineral absorption, so the fermented process produces a bread which won’t spike blood sugar, has more magnesium, zinc, iron, B12, and a lower glycaemic index.
However, If you have celiac disease all gluten-containing breads are off the menu. Which is why we are looking at this bread recipe using all GF pseudo grains. This bread can be eaten by those avoiding all standard grains and/or have celiac disease.
So how did we get here…. has it always been this way?
For 10,000 years, we cultivated wheat, stored it, milled it and consumed it. The system worked, and it nourished civilization. Then, in the industrial era, we changed things. First, we invented mechanical technologies to turn wheat into barren white flour. Then, we invented chemical and genetic technologies to make it resistant to pests, drought and blight and easier to harvest. And, while we were tweaking genetics, we also figured out how to increase glutens for better “baking properties” (fluffier results). Put another way:
We have mutant seeds, grown in synthetic soil, bathed in chemicals. They’re deconstructed, pulverized to fine dust, bleached and chemically treated to create a barren industrial filler that no other creature on the planet will eat. And we wonder why it might be making us sick?
So what else is in our bread?
Has anyone you know made let you know: “I’ve gone gluten-free and feel so much better. For the vast majority of people with some level of “wheat sensitivity”, symptoms are much milder and seem to be triggered by *something* about modern wheat. The irony, however, is that most gluten-free versions of traditional wheat-based foods are actually junk food. A quick check of the ingredients labels and you might see thinks like rice starch, corn-starch, tapioca starch, potato starch and guar gum, which are highly refined industrial starches that spike blood sugar just like white flour.
Well good news, my fermented bread recipe is perfect for you. Its gluten free, vegan and yeast free.
Checking the batter along the way. Seeing little air bubbles means fermentation is happening.
Fermented Gluten-Free Bread (Egg Free and Yeast Free)
Cook Time: 55 minutes
Total Time: 48 hours, 55 minutes
1 standard loaf
Serving Size: 16 to 20 depending on how think you slice it.
I really love this bread! Its a very dense loaf, with a slight sour taste. Perfect for anyone who can't have gluten. It's also free of eggs and yeast.
The fermentation process (leaving out at room temperature) gives it a rise with all the air bubbles, but by no means is this a light fluffy loaf.
Lovely toasted with your favorite toppings.
• 3 cups whole buckwheat OR 3 cup mixed grains (try buckwheat/millet/rice)
• 1-2 tsp. sea salt
• Coconut oil, ghee, or butter ( for the loaf pan)
• Sesame seeds, flax seed, pumpkin seeds, sunflower seeds, chia seeds, (fold into the fermented dough before baking.
Make it like so....
1. Rinse all grains, cover with water, and soak overnight (for at least 12 hours) in a large bowl.
2. Drain into a fine mesh strainer, and rinse before combining with ¾ –1 cup of fresh water and sea salt. Place in a high speed blender or food processor and blend until it reaches a loose toothpaste consistency.
3. Pour the batter into a clean bowl, cover with a clean tea towel, and leave out at room temperature for approximately 24 -48 hours to ferment (I NORMALLY STOP THE FERMENTATION @ 36 HOURS).
Note: I like to mix the batter once around the 24-hour mark to mix in any hooch that might be on top of the batter. You’ll notice it because it will be darker than the batter…almost a purplish color. Just mix it back in and let it rise again.
4. Preheat oven to 180C (350-370F). Grease a loaf pan and then sprinkle a mix of seeds in the bottom of the pan. This helps the bread to not stick.
5. Before you pour the batter into the pan, add a couple Tbsp. of any other seeds you want. Once the seeds are mixed, pour the batter in the loaf pan and place in the oven.
6. Baking usually takes 45-60 minutes It's done when it's golden brown on top, usually the top of the bread is cracked, and if you stick a toothpick in it will come out clean.
7. Remove from oven and allow bread to cool for at least 1 hour before removing from pan. Once completely cool, slice bread and enjoy, either plain or toasted.
Can be left out at room temperature (well covered) for up to 3 days. After that is best to store in the fridge or freezer. There are no preservatives
Ah the rich smells from the kitchen today sent me back in time to when I was little. It had me wrapped up in my childhood …. cold winter days just before Christmas when I would bake all sorts of wonderful creations. I think this magical memory will stay with me all day! How wonderful.
Today I made Christmas Spice Biscuits, using all the traditional spices – you might feel you have been transported to another country. So lovely!
The recipe is based on a classic one and uses both white and brown sugar – I altered this and changed the sugar to all coconut sugar. I also used a combination of milk and baking soda (bicarb) instead of eggs (EGG FREE). However the standout for this recipe is the use of white pepper!
If you are like me when you finish a BIG WORK OUT, such as a VERY long walk, or big swim you can feel totally drained. This happens to me when I have sweated ( NOT glow rather real sweat) and been active for more then 2 hours. I find my body starts to slow down and I feel drained. This can be an issue if you need to carry on with what your are doing.
I am currently training for an annual charity walk taking place at the end of July. I know from my training and past walks I feel better and preform better when I am hydrated correctly. This goes beyond just water, its also important to replace lost electrolytes. After a bit of research and testing what’s on the market, I turned to coconut water – which is effective at replenishing fluids and electrolytes after exercise. It is comparable to other sports beverages.
The only issue I have with coconut water is its sweet/slightly sour taste which I don’t care for. However, I do like how quickly I recover when I drink it. So I enhance my coconut water by adding fresh lemon juice – to help with the sweet taste, a pinch of sea salt – to help with the sour taste, and 1/4 tsp. of magnesium power – to help my muscle recovery.
I found my perfect electrolyte drink!
I started with coconut water, add the juice of a lemon and a 1/4 tsp of magnesium powder.
I am talking a yummy, creamy, full of chocolate goodness Mousse. But this one is a bit different, along with rich dark chocolate I added fresh oranges, dates, cinnamon, vanilla and AVOCADO. The result is the most wonderful whole mouth feel decadent wonder. This recipe does not contain egg, sugar, or dairy. Its a whole plant based healthy bomb that just happens to tick all the lovely things about mousse.
Loaded with the good stuff! More Potassium than Bananas.
Using a food processor or high speed blender, this dessert can be yours in 3 minutes. The only real planning is to ensure you have ripe avocados. To help the blending process, I do soak the dates in the juice of the oranges for about 10 to 15 minutes or up to an hour.
Oh what a winner of a dessert!
I am talking a yummy, creamy, full of chocolate goodness Mousse. But this one is a bit different, along with rich dark chocolate I added fresh oranges, dates, cinnamon, vanilla and AVOCADO.
4-8 Medjool Dates (type of date), pitted - SEE NOTE
2 large ripe avocados
½ teaspoon cinnamon
Zest and juice of two oranges
1 teaspoon vanilla extract or paste
1/2 cup raw cacao
pinch of sea salt
Make it like so....
Make it like so….
1. Add the pitted dates to orange juice and allow to soak for 15 minutes or up to an hour.
2. Combine all the ingredients in a good powerful high-speed blender starting with the soaked dates along with the orange juice, followed by the avocado, cinnamon, vanilla and cocoa and sea salt.
3. Blend for about 30 seconds until smooth and creamy.
4. Add a splash of water to make a lighter mousse. Taste and adjust if needed.
5. Spoon into a bowl and allow to set in the fridge.
This recipe is loaded with the good stuff:
Fat and potassium from the Avocados
Vitamin C from the Oranges
Iron and other minerals from the Dates
Magnesium and iron from the Raw Cacao
A NOTE ON THE NUMBER OF DATES: If you like less sweet, start with 4 dates. If you are looking for a sweeter mousse add up to 8 dates. Please keep in mind you are also using fresh squeezed orange juice and it can be very sweet also.
Chamoy (Sweet – Salt – Lime –Chili) for Fresh Fruit or Vegetables
Prep Time: 10 minutes
Total Time: 10 minutes
What a great way to enhance the flavor of fresh fruit/vegetables. The lime juice brings out the natural sweetness and the sweet-salt adds a refreshing note and brings out all the natural juices of the fruit and or vegetables. In Mexico this spice mix is called Chamoy and its very popular.
Fresh fruit or vegetables sliced into long wedges
1 whole cucumbers 1 or 2 whole carrots
1 whole Mangoes 1 pineapple
Sweet/ Salt mixture
1 ½ tsp ground chili ( mild or hot)
2 tsp sea salt
1 tablespoon grated lime zest
75 g coconut sugar (or use white sugar if you don’t have coconut)
Plus fresh limes
Make it like so....
Select which fruits and vegetables you want. This can be a single item, or a mixed plate where vegetables and fruits are mixed together. Slice into long wedges.
Combine the sweet salt ingredients together and store in a airtight container.
When ready to serve, sprinkle fresh lime juice over the sliced items. Once done, sprinkle over the sweet salt mixture as a dusting.
4 tablespoons extra virgin olive oil (for blending)
1/4 teaspoon fine sea salt
2 tablespoons fresh lemon juice, or to taste
2 cloves garlic
1 cup roughly chopped fresh coriander (cilantro)
Make it like so....
Preheat oven to 200 C (350 F). Toss seeds with 2 tablespoons of avocado oil and salt then spread out in a single layer on a large baking sheet. Roast until seeds are puffed and fragrant, 10 to 15 minutes, then set aside to let cool. BE CAREFUL CHECK ON THEM OFTEN.
Combine seeds in a food processor with ¼ to ½ cup water, lemon juice, garlic, coriander (cilantro) and 4 tablespoons of olive oil. Pulse until mixture forms a coarse paste then season with salt and pepper. Cover and chill until ready to use.
*** For roasting at high heat, olive oil is not the best choice. Instead I like to use raw organic avocado oil. If you don’t have this or can’t find it please use coconut oil.
Healthful facts about pumpkin and sunflower seeds; they are a great source of:
Additionally, sunflower seeds are a good source of vitamin B6