Multi-Grain Multi-Seed Bread

Continuing with the use of my bread flour, after the success of my Courgette and Mushroom Bread, and my desire to use a few tablespoons of the sunflower seeds and pumpkins seeds I recently bought (a total of 4 bags each!), I found an ideal recipe for a multi-grain, multi-seed bread loaf.

I adapted the original recipe slightly, taken from the All Recipes website, halving the amount of liquid sweetener and using bread flour instead of regular all-purpose flour. I couldn't wait to incorporate sunflower seeds, pumpkin seeds, sesame seeds in with a mixture of flours and oats. There's a good serving of healthy fats and protein from the seeds, together with fibre from the whole wheat flour, giving the bread lots of flavour and texture!

Roasting / toasting raw seeds and nuts really enhances the flavour. I usually do large batches of nuts (esp. almonds and cashews), as well as sunflower and pumpkin seeds in the oven - simply laid out on a baking tray for 10-15 minutes at 175C / 350F, turning occasionally to ensure they don't burn. If I don't have any dry roasted nuts and seeds to hand, I throw some in a pan and gently toast them on the stove top.

The calorie content for this bread and the courgette bread is very similar, as is the protein and carbs. However, there's more fibre in the loaf below as I used whole wheat flour, and more fats due to the mixture of seeds. I also added a tablespoon of agave nectar whereas the courgette bread has less than a gram of sugar per slice.

This bread is great toasted or eaten plain. Before a run in the moring, I usually eat a slice with almond butter and sliced banana. Great fuel to start the day!

Multi-Grain Multi-Seed Bread
Makes 12

Ingredients:
- 30g / 3tbsp pumpkin seeds
- 23g / 3tbsp sunflower seeds
- 18g / 2tbsp sesame seeds
- 26g / 5tbsp oats
- 180g / 6.5oz whole wheat flour (150g/5.5oz for bread and 30g/1oz for kneading)
- 120g / 4.5oz bread flour
- 7g / 0.25oz active dry yeast
- 1/2tsp salt
- 240ml / 8floz warm water
- 20g / 1tbsp agave nectar OR honey
- 1 egg white
- 15ml / 1tbsp water OR milk

Method:

• If preferred, toast the seeds in a pan for 5 minutes and then transfer to a bowl and stir in the oats.
• In a large bowl, combine 150g/5.5oz whole wheat flour, bread flour, active dry yeast and salt.
• Add the agave nectar or honey into the warm water and stir to combine.
• Pour the liquid and the egg white into the bowl of flours and mix together to form a sticky dough
• Using the remaining 30g/1oz flour, knead the dough on a floured surface for 10 minutes.
• Place back in the bowl and cover loosely with oiled cling film.
• Let the dough rise for 60-120 minutes, at room temperature, so it doubles in size.
• When the dough has risen, punch the dough with fists and add most of the seed mixture, leaving about 2 tablespoons for the top.
• Roll the dough into a loaf shape rectangle, about 12x8 inches and then roll up its shortest end.
• Pinch the ends together and tuck underneath, then place the dough into a loaf pan with the seam underneath.
• Cover the dough with the oiled cling film again and let the loaf rise for 1 hour until doubled in bulk.
• Brush the top of the loaf with a tablespoon of water or milk and sprinkle the remaining seed mixture.
• Bake in the oven at 175C / 350F for 30-35 minutes.
• Remove the bread from loaf the pan and allow to cool completely on a wire rack before slicing. ENJOY!

Nutritional Information:

Courgette and Mushroom Bread

I recently bought some bread flour and was keen to get baking. I found a recipe for courgette bread from the BBC Good Food Magazine. Most US 'zucchini' breads are sweetened with honey and sugar. This version is savoury and has great taste, thanks to the onion and garlic.

As I don't have a bread machine, I kneaded the dough by hand. This requires additional flour which I included in the ingredients list and nutritional information. As the dough was quite sticky, I needed extra flour, which the dough 'absorbed' so that it wouldn't stick to the work surface and my hands.

I was really impressed with how the bread turned out - a traditional loaf and really tasty! I often had a slice each morning with poached eggs, a spreading of nut butter, or simply plain.

Courgette and Mushroom Bread
Makes 12 slices

Ingredients:
- 420g / 15oz courgette, grated
- 140g / 5oz onion
- 2 cloves garlic
- 100g / 3.5oz mushrooms
- 400g / 14oz bread flour (350g for bread and 50g for kneading)
- 7g / 0.25oz active dry yeast
- 1tsp salt
- 15ml / 1tbsp olive oil
- 2tbsp basil, fresh and chopped OR 1/2tsp dried
- 120ml / 4floz warm water

Method:

• Using a paper towel or clean tea towel, squeeze out as much water from the grated courgette as possible.
• In a food processor, chop the onion, garlic and mushrooms into small pieces.
• Then cook in a pan for 5 minutes, straining any liquid.
• Set aside and allow to cool
• In a large bowl, mix together 350g flour, yeast, salt, olive oil, basil and courgette mixture.
• Make a well in center and pour 60ml warm water - stirring to combine and adding another 60ml warm water to form a sticky dough.
• Using the remaining 50g flour, knead the dough on a floured surface for 10 minutes.
• Place back in the bowl and cover loosely with oilied cling film.
• Let the dough rise for 30 minutes, at room temperature, so it doubles in size.
• Press the dough into a loaf tin, lined with parchement, and brush with a tablespoon water or milk.
• Bake in the oven 220C / 425F for 40 mins.
• Cool on a wire rack before slicing.
• Eat plain, top with a poached egg or spread on nut butter and ENJOY!

Nutritional Information:

Avocado Cheese Bread

I had 4 avocados that needed eating so I made chocolate pudding and avocado hummus. I was going to make guacamole but decided to try a cheese bread. It was a little experimental but it turned out ok. I used bean liquid, from the canned beans used in the avocado hummus, instead of eggs. I also added nutritional yeast to give it extra nutty cheesy flavour. I then only used 3oz of reduced fat cheese making the bread healthier than if I'd used 4oz and/or full fat. I could have used regular flour but I had some blended oats already in a stored container. Similarly, I already had prepared taco seasoning from my Chicken Taco Broccoli Bake recipe so it was just a case of mixing everything together in a bowl.

Avocado Cheese Bread
Makes 8

Ingredients:
- 200g / 7oz avocado, mashed
- 30g / 1oz jalapeño, minced
- 90ml / 6tbsp bean liquid (aquafaba)
- 160g / 6oz oat flour
- 16g / 2tbsp nutritional yeast
- 1tsp baking soda
- 1tsp taco seasoning (a blend of herbs and spices)
- 85g / 3oz cheese, grated (I use reduced fat 2%)

Method:

• In a bowl, combine the avocado, jalapeño and bean liquid (aquafaba).
• Add the oat flour, nutritional yeast, baking soda and taco seasoning.
• Stir to combine and then mix in the cheese.
• Pour mixture into a 9x9 baking tray and bake at 220C / 425F for 20-25 minutes.
• Allow to cool on a wire rack before slicing. ENJOY!

Nutritional Information:

Muhammara - Walnut and Red Pepper Dip

This Syrian dip is full of flavour: sweet from the roasted red peppers, nutty from the walnuts, and spicy from the jalapeños and  red pepper flakes. Muhammara means 'reddened' in Arabic and traditional ingredients include Aleppo peppers, adding to the spiciness, but I prefer red bell peppers and jalapeños. Pomegranate molasses is also added to the dip. I didn't have any molasses on hand so I just used pomegranate juice instead. I rarely drink juice - because of the high sugar content per serving - so when I run out of pomegranate juice (something I've had in the fridge since Christmas), I'll just use lemon juice alone.

I didn't bother adding additional oil as there's fats from the walnuts and sufficient liquid from the pomegranate / lemon juice combo. The bread crumbs add a bit of bulk and whole grain brown bread helps give this dip a little fibre. The roasting and peeling process of the red pepper takes a little time but there's no substitute for the flavour.

Muhammara
Makes 5 (70g serving)

Ingredients:
- 60g / 2oz walnuts
- 40g / 1.4oz / 1-2 slice brown bread
- 250g / 9oz red pepper
- 50g / 2oz jalapeño pepper
- 33g / 2tbsp tomato paste
- 15ml / 1tbsp pomegranate juice
- 15ml / 1tbsp lemon juice
- 1tsp cumin
- 1/2tsp red pepper flakes (optional)
- 1/4tsp garlic powder (optional)

Method:

• Roast the peppers, whole, in oven at 220C / 420F for 15 minutes, turn and then roast for another 10 minutes, until skin is charred - but not burnt.
• Place in a ziplock bag or airtight container for 10-15 minutes.
• Peel skins, remove stem and seeds and chop roughly.
• Using a food processor, blend the walnuts and bread.
• Add all the other ingredients and blend until the mixture is smooth.
• Spoon into an airtight container and refrigerate. 
• Serve with chopped vegetables or spread on rice cakes, toast or crackers. ENJOY!

Nutritional Information:

Chicken Burgers

The burger recipe below is different from previous recipes as it contains shredded chicken instead of red meat, beans or oats. It still has vegetables mixed into each patty. It also has a tasty strawberry jam sauce which makes a nice alternative to traditional ketchup or tomato paste.

Obviously, any of my home-made burgers aren't going to be as conventional (or perhaps as tasty!) as juicy beef burgers eaten in restaurants - as pictured below.

Nevertheless, the burgers on my blog provide variety:
Black Bean Oat Burgers
Veggie Bean Burgers
Lean Ground Beef Burgers

Chicken Burgers
Makes 4
Click HERE for a printable recipe card.

Ingredients:
For the sauce
- 56g / 2oz onion, chopped
- 34g / 2tbsp strawberry jam (I use sugar free)
- 7ml / 1/2tbsp balsamic vinegar
- ground black pepper

For the burgers
- 56g / 2oz onion, chopped
- 85g / 3oz carrot, grated
- 150g / 5.5oz courgette, grated
- 225g / 8oz chicken breast, cooked and shredded
- 40g / 1.5oz bread crumbs
- 10ml / 2tsp soy sauce, light
- 1 egg, beaten
- 1tbsp parsley, dried

Method:
Using a food processor, chop the onion and then half into two.

For the sauce, in a pan sprayed with cooking spray, cook the onion until soft, about 4 minutes. Add the jam, vinegar and black pepper and cook for another minute. Remove from heat.

For the burgers, in a large bowl, mix the remaining ingredients together.

Squeeze any excess liquid from the mixture and form into 4 patties.

Place on a baking tray and cook in the oven at 175C / 350F for 15 minutes, then flipping and cooking for another 10 minutes. Top burgers with strawberry sauce. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

On-the-Go Snacks - Sweet

I am always eating! One of the difficult things about this fact is planning ahead and ensuring I have sufficient, appropriate and healthy foods (and drinks) throughout the day. It does take time, effort and preparation. If I didn't do this, I'd end up wasting money - and making poor nutritional choices - at supermarkets and cafes grabbing snacks to keep me going when I'm out and about.

Below are my top 10 recipes for 'sweet' on-the-go snacks. Another blog post coming soon will feature 'savoury' snacks.

A full list of snacks on my blog can be found here.

On-the-Go Snacks - Sweet

Apricot Oat Slice

Banana Oat Energy Bars

Banana Walnut Bran Bread

Beetroot Brownies OR Courgette Brownies

 

Black Almond Fudge

Chia or Flaxseed Lemon Bread

Chocolate Chickpea Dough Ball Cookies

Oatmeal Energy Bars

Peppermint Chocolate Squares

Sunshine Muffins

Banana Walnut Bran Bread

A delicious and nutritious version of traditional banana bread, without any refined sugars or dairy. Unsweetened apple sauce is an excellent substitute for butter and I find the bananas are sweet enough so only 1-2 tablespoons honey is needed. The wheat bran makes a nice change from oats and is an excellent source of fiber. I used Hodgson Mill Unprocessed Wheat Bran. A 15g / 1/4cup serving has 7g fiber, no sugars or fat, no sodium or cholesterol, and only 30 calories. It's quite literally a spoonful of fiber.

Banana Walnut Bran Bread
Makes 8 slices
Click HERE for a printable recipe card.

Ingredients:
- 2 ripe bananas, large
- 1tsp vanilla extract
- 40g / 2tbsp honey
- 120g / 4oz applesauce, unsweetened
- 2 eggs, beaten
- 100g / 3.6oz flour
- 80g / 3oz wheat bran, unprocessed
- 2tsp cinnamon
- 1tsp nutmeg (optional)
- 1tsp baking soda
- 1/4tsp salt
- 60ml / 4tbsp water
- 60g / 2oz walnuts

Method:
In a bowl, mash the bananas and add the vanilla extract. Add the honey, applesauce and beaten eggs. Stir to combine.

In a separate bowl, mix together the flour, bran, spices, baking soda and salt.

Chop the walnuts.

Then mix the wet ingredients with the dry. Add the water and walnuts. Stir to combine and pour into a loaf tin, lined with parchment paper.

Bake in the over at 175C / 350F for 60 minutes. Allow to cool on a wire rack before slicing. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Chia or Flaxseed Lemon Bread

I adapted this recipe from a packet of chia seeds. The original recipe can also be found online.
As I used my last two tablespoons of chia to make the lemon bread, the next day I tried it with flaxseed (I've just bought four bags of Bob's Red Mill whole ground flaxseed meal).

I made several substitutions and altered some of the measurements, but both chia and flax lemon breads turned out to be very tasty. I liked the way the chia and flax - when mixed with liquid - replaces the need for eggs. The recipe below is quick and easy, and some grated lemon zest gives the flax bread more lemon flavour.

Whilst making both versions, I compared the nutritional value of chia seeds and ground flaxseed meal. A typical serving (13g / 1tbsp chia / 2tbsp ground flaxseed meal) has exactly the same amount of calories (60), total fats (4.5g), carbs (5g), fibre (5g), sugars (0g), protein (3g), sodium (0mg), cholesterol (0mg). In terms of omega 3s, an essential nutrient and often lacking in modern day diets, chia has 2282mg per serving whilst flaxseed meal contains 2400mg.  To read more about chia and flaxseeds, here's a useful infographic.

When baking, I'm always conscious of the amount and source of fats and sugars. I try to reduce the amount of sugars and use butter substitutes where possible (e.g. avocado, unsweetened apple sauce, non-fat Greek yogurt, coconut oil). I also halved the amount of sugar. In my first batch, I added in 1/4cup stevia in the raw to make up for the halved amount of brown sugar, but in my second batch I didn't bother.

I'm still a little undecided about stevia and other non-calorie sweeteners, both natural and artificial. Whilst researching on the internet about stevia, I came across a website which takes a closer look at sugar and stevia.

Stevia is a plant typically grown in South America. It's sweeter than sugar (its extract is 200 times sweeter) but it doesn't raise blood insulin levels. It is popular as it usually doesn't have any calories. Dextrose is the main ingredient in stevia in the raw. It's derived from genetically engineered corn and has a long complicated manufacturing process, just like erythritol - another ingredient found in natural calorie-free sweeteners.

If the flax lemon bread is not sweet enough with the 1/4cup of brown sugar, a tablespoon of honey could be added to meet the needs of a 'sweet tooth'. Remember, sugar is sugar, no matter what form it comes in - cane, corn syrup, honey, fruit, plants etc.

Chia or Flax Lemon Bread
Makes 6 slices

Ingredients:
- 1 lemon, juice and zest
- 120ml / 4floz almond Milk, unsweetened
- 28g / 2tbsp chia seeds OR 26g / 4tbsp flaxseed meal
- 45g /1.6oz brown sugar
- 110g / 4oz applesauce, unsweetened
- 100g / 3.5oz oats (I use old fashioned)
- 80g / 3.8oz flour (I use whole wheat)
- 1/2tsp baking powder
- 1/4tsp baking soda

Method:

• Grate the lemon zest and juice. 
• In a bowl, combine the chia OR flaxseed meal, lemon juice and almond milk. 
• Let stand for 15 minutes.
• In a separate bowl, cream together the sugar and applesauce (butter substitute) until smooth.
• Slowly add the chia OR flax mixture and stir together.
• Add the dry ingredients: oats, flour, baking powder, baking soda, and lemon zest.
• Mix until just combined. 
• Scoop into a loaf pan or 8x8 baking tray and bake at 175C / 350F for 45 minutes.
• Cool on a wire rack and cut into slices.

Nutritional Information: