Healthy Gluten Free Sandwich Bread

Healthy Gluten Free Sandwich Bread

Healthy Gluten Free Sandwich Bread – yeast free, gluten free, wheat free, dairy free, refined sugar free and clean.

Ahhh bread. Comfort food. Staple of life. Wonderful to eat until you discover you can’t eat gluten. Trying to find a decent gluten free replacement? Hard.

I’ve shied away from making gluten free breads as I found it too complicated a task, too dense or tasteless. Other bread I’ve found too sweet like some Paleo breads that are heavy on almond flour, coconut flour and coconut oil.

To me, bread needs to have a more neutral taste so it can go with a variety of toppings.

So, one evening I bit the bullet and experimented with some flours. I’ve been using sorghum flour lately as I find it has a pleasant taste. I’ve learnt a lot about the need to mix different gluten free flours together to gain perfect behaving and decent tasting results.

What is sorghum?
Sorghum, an ancient pseudo-grain, is the gluten free seed of a grass that is widely consumed in Africa. It has a mildly sweet flavour and can be found in health food shops. It is used to make breads, cakes and biscuits.
The bran layer of the sorghum grains contain important antioxidants that are not found in many other types of food. In fact, it has significantly higher amounts of antioxidants than fruits such as blueberries, strawberries and plums.
The tannin-rich bran of sorghum actually has enzymes that inhibit the absorption of starch by the body, which can help to regulate insulin and glucose levels in the body. It has a whopping 22 grams of protein in a 1 cup (192 gram) serving of the cooked, whole grain.
On average, that means sorghum contains 43 percent of your daily protein intake.

Photo courtesy of care2.com

I was surprised this healthy gluten free sandwich bread tasted more like regular bread on the first go. However, it was very dense and low rise so after one of my taste testers told me to beat some egg whites and add them at the end, I decided to try it.
What resulted was a higher rise and a softer, fluffier texture. Don’t skip this step. It doesn’t take too long honestly! I’m the laziest cook and will always find the simplest techniques where possible.
This bread is more delicate than other breads so treat it gently and wait until it has cooled completely before slicing it. It can be toasted but once again, treat it gently. I find I need to put it through the toaster a couple of times. Make sure you slice it into at least a 1.5 cm width.

If you’re not a fan of beating egg whites, you can still make this bread via the regular method (ie simply mixing everything together). Your loaf will have less rise and feel much more dense but it will still taste great and it won’t be as delicate as the whipped egg white version.

Did I mention this bread is filling? Don’t be fooled by the size of these pieces. They are more filling than regular sized conventional bread. Now that’s a plus in my books! Oh, and all my taste testers gave this bread the thumbs up.

I’ve also used tapioca flour here as it gives a lighter taste to the bread, more like regular bread and helps with binding.

Of course, no decent healthy gluten free bread is complete without some added nutrients such as chia and sunflower seeds.

I hope you enjoy.
With love & gratitude,
Tash x

 

 

Why this is so good for you

Almonds alkalize the body (good for fighting inflammation), nourish the nervous system, provide good brain function, build strong bones and teeth, provide healthy fats which aids in weight loss, reduce risk of heart disease and help protect against diabetes.

Tapioca /arrowroot helps prevent neural-tube defect and other congenital malformation in offspring, helps regulate heart rate and blood pressure, aids in fat metabolism in the body, aids in digestion and regulates bowel movement, can relieve nausea and replaces nutrients that are lost due to diarrhea and vomiting.

Free range eggs are high in protein (which helps you keep full) and most of the nutrients are found in the yolk. Eggs help prevent macular degeneration and prevent cataracts, blood clots, stroke, heart disease and breast cancer; promote the growth of healthy hair and nails; and aid in the brain development of a growing foetus.

Sorghum improves digestive health, helps prevent diabetes, helps slow down ageing, prevents osteoporosis and arthritis, improves heart health, maintains healthy bones, reduces the risk of esophageal cancer, boosts blood circulation and increases energy levels.

Brown rice helps prevent diabetes, helps prevent coronary heart disease, helps prevent Alzheimer’s Disease, helps prevent constipation and colitis, helps prevent colon cancer, breast cancer and leukemia, helps prevent anxiety and depression and helps prevent insomnia.

Chia seeds are good for healthy hair, skin and nails, regulate bowel function, protect the body from aging and cancer, regulate insulin levels, prevent hypertension and help detoxify the body.

Sunflower seeds help prevent cardiovascular disease, support prostate health, help prevent severity of asthma, lower blood pressure, help prevent migraines, reduce the risk of heart attack and stroke and inhibit cancer cells.

Himalayan salt contains all of the 84 elements found in your body. It is anti aging, increases hydration, promotes blood sugar health, prevents muscle cramping, strengthens bones, lowers blood pressure, improves circulation, helps expel toxins from the body, helps reduce acid reflux and helps the intestines absorb nutrients.

 

Let’s bake!

Healthy sandwich bread

Yield: Makes 1 loaf

Ingredients

  • 125 g organic tapioca flour
  • 115 g organic almond meal (finely ground, skinless almonds)
  • 75 g organic brown rice flour
  • 40 g organic sorghum flour
  • 30 g sunflower seeds
  • 15 g chia seeds
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon fine pink Himalayan salt
  • 3 large eggs, free range or organic
  • 3/4 cup water

Instructions

  1. Combine dry ingredients.
  2. Separate eggs. Add the yolks and water to the dry ingredients and mix gently but thoroughly.
  3. Beat egg whites with a hand held mixer until stiff peaks are formed. Gently fold through mixture until well combined.
  4. Pour into a baking paper lined loaf tin and bake for about 50 - 55 minutes or until an inserted skewer comes out dry.
  5. Allow to cool completely before slicing. Store in cling wrap in an air tight container or slice and wrap in cling wrap before placing in freezer.
http://thepantryofeden.com/healthy-gluten-free-sandwich-bread/



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