Commercial gluten free bread is often some of the most processed food you can get. They often contain combinations of highly refined flours such white rice flour, soy flour, modified tapioca starch, maize starch, maize flour & potato flour that can cause a higher spike in blood pressure than white flour. When eaten frequently this constant high spike in blood glucose can lead to weight gain & contribute to metabolic diseases like cardiovascular disease, diabetes & obesity. Other undesirable ingredients such as egg white powder, vegetable gum, thickeners, iodised salt, canola oil, dextrose & maltodextrin feature frequently in these commercial gluten free breads and contribute to the development of many diseases. In saying that there are some excellent choices on the market, found in organic stores & good quality green grocers, however it is easy, tastier & cheaper to make it yourself.
Minus the soaking and the baking time, this loaf take less than ten minutes to pull together. It makes excellent sandwich bread or slice it & keep it in the freezer to pop in the toaster for a quick high protein breakfast.
Lentil bread is high in protein & fibre & is made with wholefood ingredients. Lentils & psyllium provide the nutrition to maintain diversity in the gut microbiome. The combination of Lentils, psyllium & apple cider vinegar aids a slow release of glucose into the blood stream, supporting appropriate blood sugar levels throughout the day.
Ingredients
3 ½ cups dry red lentils soaked for at least 2 hours or overnight. Rinse & and drain well.
2/3 cup of psyllium husk
1 tbsp honey (or maple syrup to make vegan)
2 tsp baking soda
2 tsp sea salt
1 ½ tbsp apple cider vinegar
2 tbsp olive oil
2/3 cup of water
A handful or two of seeds to top I used a combination of white sesame, black sesame, sunflower seeds & pumpkin seeds
Instructions
Soak the lentils for at least 2 hours or overnight in a large bowl with plenty of water. Then, rinse and drain them well.
Preheat the oven to 180°C and line a baking pan 23 x 12 cm with baking paper.
Place all ingredients for the lentil bread in a blender or food processor, adding the vinegar & baking soda last, the two ingredients will foam up, & will help the bread rise when baked. Blend for several minutes until everything is well mixed and sticks together. You may need to scrape down the sides from time to time. Add a tiny bit more water if its not blending well.
Shape the dough into a lined loaf tin, use wet hand to smooth and shape the top of the loaf. Sprinkle some seeds on top.
Bake for about 50-55 mins. Let the bread cool completely before slicing.
Storage
Once cooled you can store the bread in one of the following ways.
Store at room temperature: in an airtight container for 2 days.
Fridge: Let cool, then store in an airtight container in the fridge for up to 3-4 days.
Freezer: slice & store in a container in the freezer for up to 3 months. Pop it straight into the toaster, it will take 2 or 3 times in the toaster to cook.
You can find many of the pantry items listed above at GoodnessMe use code ANGEL for 10% off.
To learn more about how to eat to be vital & to prevent disease, sign up to my workshop An Aligned Diet, that includes a video module, a workbook & a session with me. Read here for more details.