PREBIOTIC SUPERSEED BREAD

May, 2019 // recipes

MAKES 1 loaf

This delicious loaf is gluten-free and low-FODMAP (at two slices per serve), with an extra protein and antioxidant-rich boost from sunflower kernels and pumpkin seeds (pepitas). Your microbes will love it too, with fibre-rich buckwheat paired with the prebiotic power of marshmallow root (which you should be able to find at health food stores). Anti-inflammatory turmeric gives your loaf a rich golden hue!

INGREDIENTS:
  • 3 teaspoons sea salt
  • 120g (3/4 cup) pumpkin seeds (pepitas), plus extra for topping
  • 65g (1/3 cup) buckwheat groats, plus extra for topping
  • 2 teaspoons unpasteurised apple-cider vinegar, plus a splash of soaking
  • 115g (1 cup) arrowroot
  • 150g (1 cup) buckwheat flour
  • 45g (1/4 cup) chia seeds
  • 2 teaspoons gluten-free baking powder
  • 1 tablespoon ground turmeric
  • 1 tablespoon ground marshmallow root (optional)
  • 1 teaspoon freshly ground black pepper
  • 375mL (1 1/2 cups) water
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon sunflower kernels, for topping
METHOD
  1. Fill a medium bowl three-quarters of the way with warm water. Add 1 1/2 teaspoons of the salt and stir until mostly dissolved. Add the pumpkin seeds, cover the bowl with a clean tea towel (dish towel) and set aside in a warm place to soak for at least 7 (and up to 12) hours. Drain and rinse.
  2. Fill a small bowl halfway with warm water. Add the buckwheat groats and a spash of apple cider vinegar and set aside in a warm place to soak for 2 (and up to 6) hours. Drain and rinse.
  3. In a large mixing bowl, combine the arrowroot, buckwheat flour, chia seeds, baking powder, turmeric, marshmallow root (if using), soaked seeds, buckwheat groats, pepper and the remaining salt and mix well.
  4. In a separate bowl, whisk the water, oil and apple-cider vinegar. Pour into the dry ingredients and stir with a wooden spoon until well combined. Cover the bowl with a tea towel and allow the dough to rest for approximately 1 hour. Check to ensure the dough has absorbed any excess water, yet still feels wet and sticky to the touch.
  5. Preheat the oven 180ºC (350ºF/Gas Mark 4). Lightly grease and line an 18cm x 8cm loaf tin with baking paper. Pour the dough into the prepared tin and smooth out the top with the back of a spoon to remove any air bubbles. Sprinkle with sunflower kernels and buckwheat groats, pushing them into the top of the dough. Bake for 1 hours and 10 minutes, or until a skewer comes out clean when inserted into the centre of the bread.
  6. Remove the loaf from the oven, cover with a clean tea towel and let stand for 10 minutes to cool slightly. Turn out onto a rack to cool completely, then slice into 10–12 slices.
  7. Store in an airtight container in the refrigerator for up to 1 week or slice into portions and freeze in reusable bags for up to 3 months.


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