Is there a bread that is healthy and I can eat it without guilt?
Stay here to discover in this article the fantastic benefits of this Low carb and Gluten-Free Multigrain Keto bread rich in Omega 3.
If you are looking for a better and healthier alternative to traditional bread for your breakfast or the snacks of the little ones, this is a recipe that you cannot miss trying. Since I’m trying to cut out the gluten of my diet, this multigrain keto bread is the only one I consume regularly.
Although I don’t follow a keto diet, I’m attracted to some recipes that provide a healthier version of some foods that we know are harmful to our health. It fascinates me experimenting with the full range of new ingredients that keto recipes provide us with new flavors and different textures from what we traditionally know. I think it’s fun to recreate our favorite dishes and enjoy them while taking care of our bodies and well-being.
One of the recipes that I adore and have frequently incorporated into my life is the Keto bread. Generally, on Sundays, I go into the kitchen to cook some and thus have available for breakfasts.
Keto bread vs. Traditional Bread
Bread is a versatile and practical food that we have consumed in the human diet all over history.
At present, it’s considered by many as harmful to health. Its consumption is a factor for the appearance and development of diseases such as high blood pressure, diabetes mellitus, metabolic syndrome, digestive disorders, overweight, obesity and, even autoimmune diseases. The main problem is that traditional bread and almost all industrial pastries are made from wheat flour, which contains a protein called gluten.
Did you know that gluten affects the tissues of intestinal walls, causing inflammation and triggering the malfunction of our immune system? Among other detrimental ingredients that bread contains are sugar, preservatives, whiteners, which add even more negative effects on our health.
To prepare this nutritious Multigrain Keto bread rich in Omega 3, we are going to use all-natural ingredients. I won’t add any nameless chemicals or weird stuff. Doing so, you’ll take care of your health by providing a bunch of essential nutrients to keep it in optimal conditions.
Basic Ingredients and benefits
Almond flour:
It’s the most popular ingredient used to prepare bread in the ketogenic diet. This flour, made from ground almonds, is an excellent substitute for wheat flour. It’s completely gluten-free and has a delicious flavor that makes it perfect for baking. I love it! And It’s rich in Omega 3 essential fatty acids, protein, iron, calcium, potassium, selenium, magnesium, zinc, manganese, copper, folic acid, thiamine (B1), riboflavin (B2) and vitamin E.
Almond flour contains all these incredible benefits, so what are you waiting for to start using it in your kitchen?
Ground flaxseeds:
One of my favorites! Ground flaxseeds will add a considerable amount of dietary fiber to your bread. I promise you won’t have again any problems going to the toilet after you start eating it. These seeds are rich in ALA (alpha-linolenic acid), which is a type of Omega 3. And, they also contain several B vitamins, magnesium, zinc, copper, potassium, and manganese.
Flaxseeds are well known as hormonal regulators and help to keep stable blood glucose levels. Also, they are rich in phytochemical compounds called lignans that effectively prevent some types of cancer due to their antioxidant action. So, if you start consuming them, it will benefit the appearance of your skin, nails, hair, and will aid in weight loss.
Chia seeds:
It’s very fashionable among superfoods. Chia is a wonder of mother nature. This minuscule seed is a rich source of Omega 3, dietary fiber, antioxidants, calcium, iron, potassium, and protein. And, since it doesn’t affect the taste of the food, we can add it to a lot of recipes to give them texture and a bunch of nutrients.
I like to use it in my mix as a substitute for Xanthan Gum, an additive that some bread recipes include to prevent crumbling.
Since I prepare this bread as a healthy alternative, I have given myself the task of only including in its mixture all-natural ingredients that will benefit my health.
The food industry has widely used Xanthan Gum as a thickener and stabilizer. Still, I prefer not to include it in my recipes. Chia seeds and Psyllium are just as effective as Xanthan Gum.
Psyllium Husk:
It’s used in Ayurvedic medicine to treat gastrointestinal and constipation problems. This product comes from the husk of the Plantago Ovata seed, a plant native to South Asia. It has the highest content of dietary fiber, compared to other mucilages such as flaxseed. As a result, it’s a powerful laxative without causing the side effects of those available in the pharmaceutical industry.
It’s a great thickener. But because of its high fiber content, it can have undesirable effects if we aren’t hydrated properly. It’s essential to consume a lot of water, once integrated into the diet.
Psyllium Husk’s benefits include that it helps losing weight. In addition, It reduces levels of bad cholesterol (LDL), relieving constipation, decreasing blood sugar levels, and, is prebiotic.
Nutritional Yeast:
Since I discovered this dietary supplement, I haven’t stopped using it in my recipes. Its attributes are numerous: rich in folates. For this reason, it’s highly recommended for pregnant women to help prevent fetus malformations. Also, it’s rich in vitamin B12, iron selenium, and zinc.
Vegetarians use it widely in their diets to be an excellent source of protein and amino acids. In addition to all these benefits, it has a delicious flavor reminiscent of Parmesan cheese. As a result, it’s frequently used in the preparation of pasta, sauces, and pizzas, making it very convenient for those with lactose intolerance.
Note that I’m going to use nutritional yeast as a condiment, and not as a substitute for baker’s yeast. Since Nutritional yeast is deactivated yeast. So, Its production is entirely different from the baker’s yeast elaboration; thus, it will not make your bread rise.
Ground Cinnamon:
I’m a fan of this spice! Because Cinnamon will give your bread an exquisite flavor and aroma. It will provide that sweetness that we like tasting in the food. Also, It’s full of properties that will benefit our health if consumed regularly.
It’s anti-inflammatory, expectorant, antibacterial, antiviral, and antifungal. In Addition, it’s full of antioxidants, stimulates the circulatory system, helps balance blood glucose levels, contains manganese, iron, phosphorous, potassium, zinc, magnesium, and calcium. At the same time, be very careful if you are pregnant!! Since it has attributed the property of being abortive.
Of course, cinnamon is an optional ingredient. If you don’t enjoy the taste, you can use many other spices to season the bread, such as thyme, oregano, ginger, cumin, or garlic. Anyway, I want you to know its benefits before you think about skipping it.
List of Ingredients to prepare our Multigrain Keto Bread:
- 2 cup of egg whites
- 1 cup Almond flour
- 1/2 cup ground flaxseeds
- 3 tbsp ground chia seeds
- 3 tbsp Psyllium Husk
- 2 tbsp Nutritional Yeast
- 1/2 tsp ground cinnamon
- 1/4 tsp Salt
- 2 tsp Baking soda
- 2 tsp apple cider vinegar
- 1/2 cup butter
Instructions:
- Preheat the oven to 325℉ o 163℃ before you get started.
- Combine the dry ingredients in a large bowl: almond flour, ground flaxseeds, ground chia, Psyllium husk, Nutritional Yeast, ground cinnamon, and salt.
- In a large bowl, whisk the egg whites until stiff peaks form.
- Add the melted butter at room temperature.
- Mix in a small vessel the baking soda and apple cider vinegar and add it.
- Beat until combined and thick.
- Pour all the mix into an 8-inch x 4-inch loaf pan lined with baking paper.
- Add sesame seeds or and pumpkin seeds on the top (Optional)
- Bake for 90 minutes.
Recipe tips to get a multigrain keto bread delicious and 100% healthy:
- Replace the baker’s yeast for baking soda and apple cider vinegar. This step will especially help if you have a fungal infection. Use an aluminum-free brand of baking soda.
- Grind all the seeds in a blender or food processor. This way, they will be easier to digest, and your body will get more out of its nutrients.
- Just use the whites to avoid the bread gets an eggy taste.
- You can add a pinch of vanilla extract to improve the taste and aroma of the bread.
- Whipping the egg whites until stiff before adding the rest will significantly improve the texture. The result will be a fluffier and less dense bread.
- If you want your keto bread to be lactose-free, you can use ghee or coconut oil in place of butter.
- The consistency of your dough should resemble Play-dough. It should be flexible and not too dense.
- Bake at a low temperature (around 325 ℉) as this will help the bread cooked well in between.
- If you have nut allergies, you can change almond flour with coconut flour.
Summary:
This Multigrain keto bread rich in Omega 3 won’t have the same texture or taste as the one used to buy in the supermarket. It’ll be denser, dark in color, and slightly egg-flavored (butter, cinnamon, and vanilla will help with this issue). What it does have are many beneficial effects on your health.
If you suffer from any intestinal problem, this keto bread will be very favorable due to its high fiber content. Likewise, if you are dealing with a restrictive diet, this is a healthy option that will allow you to continue eating bread that tempts us many times.
You won’t have to worry about gluten as none of its ingredients contain it. As it is dense in texture and nutrients, you will be satisfied with one or two slices. And, it will help stabilize blood glucose levels. As a result, if you fast, it’ll help you go long hours without feeling weak or anxious about eating.
You can prepare a wide variety of breakfast that will be delicious and nutritious. As well as It’s ideal for kids since it has a vast range of nutrients that they need for their physical and cognitive development.
Its main ingredients are potent sources of Omega 3. So, It will benefit the brain, cardiovascular system, bones, eyesight, immune system, and reduce the chronic inflammation of the body that is the root of so many diseases.
In conclusion, you already know all the benefits of this multigrain keto bread. Don’t miss the opportunity to have a fun time in the kitchen while you prepare food to help improve your health and beauty. Do you dare to try it?
Please, let me know how it was. Tell me how your family reacts when trying it? And if you have any other tips to make it even better. I want to check with you and see if it has helped you, as much as it has helped me to improve your health.
