Hot lentil loaf with feta cheese and sweet bell peppers
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Only Seeds Bread
Only Seeds Bread
with a Secret Ingredient for Extra Flavour
with a Secret Ingredient for Extra Flavour
My Personalised Zoe Score: 95
Time to Rise: 2 hours
Cooking Time: 1 - 1hr 30 mins
10 servings (2 thin slices)
Everyone's gut microbiome is different, so you are unlikely get the same ZOE score as me. See the nutrition and dietary guidance below.
The reason everyone loves this bread is that it is so easy to make. You can mix the whole thing up in a well greased loaf tin. It's also very forgiving. You can measure up the wrong amounts, yet somehow manage to produce a tasty savoury bread that everyone will love.
The ingredients are also super healthy and full of HDLs (good fats) and pack and amazing 20 grams of fiber per serving. It makes that 30 grams daily target for fiber possible!
This Only Seeds version is good for vegans, people balancing blood fats as well as blood sugars, those on a Celiac and FODMAP diets. It tends to cut better than breads made with nuts.
It has a savoury flavour which you can dial up or down depending on what you put in it. I like to remove a 1/4 cup of sunflower seeds to add in 1/4 cup of Zoe Daily 30 fibre mix.
The trick is to wait until it has completely cooled to cut into 20 thin pieces. If you cut it while warm they will end up thicker and you won't get 20 slices.
Based on My New Roots life changing loaf of bread
Ingredients
Ingredients
Dry Ingredients for Dough
Dry Ingredients for Dough
1 and 1/4 cup Sunflower seeds
1 and 1/4 cup Pumpkin seeds
1/2 cup Chia seeds
1/4 cup Flax seeds
1/2 cup Psyllium husks (rising and binding agent)
2 tbsp Sesame seeds
Wet Ingredients for Dough
Wet Ingredients for Dough
1 tbsp Maple syrup
1/4 cup Tahini
1 tbsp Willys Apple Cider Vinegar
2 tsp Maldon salt flakes
1 and 1/2 cups of warm water
Secret Ingredient (not secret now!)
Secret Ingredient (not secret now!)
Replace 1/4 cup of sunflower seeds with 1/4 cup of Zoe Daily 30
For Topping
For Topping
1 tbsp sesame seeds
For Baking
For Baking
Parchment paper
Coconut butter (or oil)
A loaf tin
Cooking Instructions
Cooking Instructions
Oven temperature: 150 degrees
Cooking Time: 1hr 30 mins - 2 hrs
Nutrition
Nutrition
Nutritional Composition
Nutritional Composition
410 cals per serving
Carbs 8.6 g
Fats 23.8 g
Protein 11.1 g
Fibre 20 g
9 different ingredients
Plus 30 ingredients if you use Zoe Daily 30
Dietary Guidance
Dietary Guidance
Vegan: 100% vegan recipe.
Blood sugar management: I am hypoglycaemic and this recipe works well at balancing my blood glucose. I score a massive 95 points on Zoe due to the good fats. You can find out more about blood sugar management here
Fats: With 23 grams of HDLs (good fats) this is very high in good fats. Daily fat intake (your RDA) should be managed. It is important not to overindulge and to manage fat content in other meals throughout the day. Find out about managing high cholesterol here
Gluten Free: Suitable for celiacs provided you buy brands that guarantee no cross contamination. Find out more about a celiac diet here
FODMAP: Unlikely to irritate the gut. Find out more about FODMAPS here.
Low in ultra-processed ingredients: Tahini, maple syrup, psyllium husks and Apple cider vinegar all require a moderate level of processing. The rest you do in your food processor. Find out about ultra-processed foods here
Please credit me if you use any of my recipes for educational or commercial purposes. Traffic to this site helps me immensely!
©2024 Morna Simpson low-sugar-recipes.com
Disclaimer
Disclaimer
I do not offer medical or dietary advice and I am not qualified to do so. I recommend everyone to get support from a qualified health practitioner for their own personalised advice. If you have symptoms of a health condition you may benefit from getting tests and guidance for
Blood fat control (full cholesterol check)
Blood sugar management (24 hour sugar monitor)
Gut microbiome (poop test)
Blood tests in relation to specific symptoms
I got tested and it was life changing for me. I put my personal ZOE score as guidance for anyone who may have the same health issues as me.
If you are trying to lose weight speak to a health practitioner to
Measure your BMI (body fat ratio) and to
Recommend a daily calorie intake to lose weight
Your health practitioner can also keep you up to date on Recommended Daily Allowances (RDA) for fat, sugars and other nutrients to ensure you get a balanced diet that works for your particular health needs.
Do your own research
Do your own research
You will notice I use the term "in moderation" a lot. Just like one glass of wine with a meal can be healthy, while binge drinking is harmful to your health, almost all nutrients can be harmful in large doses. It is really important you do your own research and take responsibility for managing your diet.
I am a big ZOE fan and will always recommend their podcast (on Apple or Spotify) and their video channel as a major source of up-to-date health information.
Information about ingredients and nutritional advice will get a outdated over time because nutritional science is constantly moving forwards. I do my best to keep things updated - but sometimes there will be a broken link, or I will be behind with the latest updates. I am sorry!
Please do your own research and find resources that you trust.
Method
Method
Step 1 Preparation
Step 1 Preparation
Prepare a heavy cast iron bread tin by greasing well with coconut oil.
If you don't have one of these cut up parchment paper and grease well to fit your bread tin, and mix your loaf in a separate mixing bowl.
Step 2 Prepare Dry Ingredients
Step 2 Prepare Dry Ingredients
Split the sunflower and pumpkin seeds in 2. Put half the seeds into the blender and blend until it makes a rough flour like texture.
Put the other dry ingredients into a mixing bowl or the bread tin and mix well.
Add the ground sunflower and pumkin seeds and mix some more.
Step 3 Prepare Wet Ingredients
Step 3 Prepare Wet Ingredients
Put all wet ingredients into a mixing bowl with the warm water and mix well.
Step 4 Combine Ingredients
Step 4 Combine Ingredients
Make a pit in the centre of the dry ingredients. Pour in the wet mixture. Mix well making sure everything is thoroughly combined.
Pur into the prepared bread tin, and cover with a clean tea towel.
Leave sitting for 2 hours to allow the glutinous seeds to work their magic.
Step 5 Bake in Oven
Step 5 Bake in Oven
Preheat the oven at 150 degrees.
Remove tea towel and place bread in the centre of the oven.
Bake for 45 minutes.
Use a knife to check if it is firm enough to remove from the bread tin. Turn down the heat and leave for longer if it does not seem cooked through. When it seems almost cooked through turn the bread upside down and remove bread tin.
Place bread back in the centre of the oven to finish cooking the underside. It should take another 15 minutes approx. It is thoroughly cooked, when the underside is spongy to touch, and it passes the knife test.
Remove from oven, place on a wire tray wrapped in a clean dish towel. Leave to cool.
Only Seeds Bread served with mascarpone cheese and black seed fermented honey.
Step 5 Cut and Serve
Step 5 Cut and Serve
Cool thoroughly before using a sharp knife to cut into 20 thin slices. Each serving of 2 slices comes in at 377 calories so do not overindulge if you are watching your weight. Small portions are the way to go.
I like to serve it for lunch with my favourite artesan cheese and some black garlic.
It's delicious for breakfast with some mascarpone cheese and a teaspoon of honey.
Try this next
Try this next
Eggs Cypriot served on chana flatbread
Eggs Cypriot
Eggs Cypriot
A delicious savoury breakfast or brunch
A delicious savoury breakfast or brunch
Eggs on a bed of creamy Greek yoghurt and rose harissa. Mint and fennel capture the flavours of Cyprus. Decorated with nuts, cherry tomatoes and a few pickles.
Serve on a hot chana bread.
This is something you can throw together, and still feel like you are eating in a fancy restaurant.
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