Delicious Nutritious Bread Recipe

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I am not a fan of the processed, sugar and preservative laden breads on our shelves these days.

Gluten can cause many uncomfortable symptoms and research has linked the intake of gluten with increased intestinal permeability or ‘leaky gut’. Gliaden is the protein found in wheat and ingesting this protein can increase a substance called zonulin in the intestines. This can cause the tight junctions of the intestinal cell lining to pull apart creating a ‘leaky gut’. Having a leaky gut can cause low-grade inflammation that can compromise your immune system, reduce absorption of nutrients and leave you feeling bloated and tired.

The idea is to not just move from gluten containing foods to their gluten free alternatives, as you will still be consuming processed foods (just check out the ingredients list of some gluten free breads!). The aim is to reduce consumption of any processed food and replace it with nutritious whole foods that will nourish your body and leave you feeling energised. For most of you a small amount of gluten here and there will probably be fine (as long as you are not coeliac).

You can still include bread in your diet just make sure it is of good quality. I highly recommend The Peoples Bread that is available in Central Otago, visit their website to see what I mean – www.thepeoplesbread.co.nz

Alternatively give this delicious bread a try! Once you have all the ingredients you are good to go, just make sure you measure everything well (lesson learnt for me here)


This bread is packed full of fibre and protein and will give you a good dose of omega 3, magnesium and zinc. It will keep your energy levels sustained through out the day when topped with avocado, baby spinach and a poached egg… yum! Make sure you don’t eat too much at once or you might feel a bit bloated. Drink plenty of water and the fibre will keep your bowels happy.

Ingredients:

Pre heat oven to 175C

Combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together and add to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick.

Add to a loaf pan lined with baking paper and smooth out the top with the back of a spoon. Let is sit on the counter for at least 2 hours, or all day or over night. Dough is ready when its shape is retained when you pull the sides of the loaf pan/baking paper away from it.

Place loaf pan in oven on middle rack and bake for 20 minutes.

After 20 minutes is up remove bread from pan and place upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let it cool completely before slicing.

Store bread in a tightly sealed container for up to 5 days. You can also slice before freezing.

Enjoy!