Eat more fibre! you’ve probably heard this before, but do you know why this is so important? You’d have to try this delicious , flourless, and flavourful loaf loaded with dietary fiber and micronutrients. The perfect bread alternative with great benefits for your digestive health
Healthy eating for me, means being mindful and informed about my food choices, hopefully that’s the same for you!
Why should I choose this bread alternative?
This loaf is a delightful combination of 100% whole grain and seeds such as rolled oats, coconut flakes, gojiberries, raisins, pecans, pumpkin seeds, brown linseeds blended with banana, chia and blueberry mix. This combination is loaded with dietary fibre also known as roughage or bulk. Fibre is not easily digested by your body it acts as a ”bulking” (laxative) agent and makes it easier to pass stool. (prevents constipation) unlike carbohydrate which your body breaks down and absorbs. Fibre also acts as food for your gut bacteria (prebiotics) which has a beneficial effect on the richness of your good bacteria population.
There is available evidence that eating foods rich in dietary fiber can help reduce your risk of type 2 diabetes, heart disease, colon/rectal cancer, normalise your bowel health and also help you maintain a healthy weight.
I can relate with the evidence around maintaining a healthy weight and normal blood sugar. I had a history of diabetes and introducing more fibre into my diet has been instrumental to reversion. I find that when i eat more fibre, I tend to drink more water and feel fuller for longer, this curbs down my appetite and helps me stay within my daily caloric allowance effortlessly. I usually eat a slice or 2 with plain greek yoghurt or just with coffee and this keeps me well under 250kcal for breakfast (Ace! ) I don’t get that mid morning energy crash and stay full till next meal.
Sometimes, I break a slice into tiny pieces and snack in bits through the morning. Oh i love the chewiness and seedy whole grain texture. If you love chewing then you’d love this loaf. It is also a good make ahead breakfast option, I stack slices into portion containers and fridge for up to 1 week.
Knowing the benefits of dietary fibre, if you are struggling to include more fibre into your diet, here’s the good news! This natural multi seeded loaf will make it easier for you to reach your recommended daily dietary fibre intake of 30g (women). Just with everything else, moderation is important. Foods high in fibre are good but eating too much too quickly , especially if you are just introducing it to your diet can lead to stomach bloating , gas and cramps. It is advised to gradually increase dietary fiber over time, so as to allow the good bacteria in your stomach to get used to the change. It is also recommended to drink lots of water so that the fibre can absorb it which then bulks and softens your stool.
Ok! enough of the stool talk and let us get making your own loaf which is much easier than you’d think.
Achieving the perfect healthy crust ( not the same with a white crust to be honest but perfect) and texture with this easy recipe is down to the muesli grains, as it contains different mix of seeds and coconut flakes. I would really recommend using a muesli but you can also make up your own muesli by using 100% rolled oats, coconut flakes, nuts and seeds of choice That’s probably even better as you get a choice of texture and flavour.
I have used the chia and blueberry mix to boost the nutrient content .
Also, it serves as a good alternative for people with egg allergy as the chia powder acts as a good binder. Milled flaxseed can also be used
The crunchiness, sweetness from banana and woody aroma of cinnamon spice in this loaf is the highlight of this recipe .
There’s nothing better than the aroma of freshly baked loaf especially when it is bursting with essential health benefits!
- 300g 100% muesli (I used ASDA coconut and grains muesli)
- 3 Tablespoons chia and blueberry mix
- 3 bananas
- 2 Eggs (optional)
- 1 Teaspoon baking soda (optional)
- 1 Teaspoon coconut oil (optional)
- 1 Tablespoon ground cinnamon (feel free to try out other flavours)
- Handful of linseeds for sprinkling
- squeeze of coconut nectar (optional sugar alternative)
Mash the banana in a clean bowl, whisk eggs into the bowl, mix in all ingredients until well combined (remain a little bit of the linseeds for sprinkling) Pour into a greased bread tin and bake for roughly 20mins at 170 degrees. or until a wooden stick inserted comes out dry.
Tips: Add 2-3 tablespoons of plain greek yoghurt for added moist. It also helps to hold the ingredients together especially if you don’t have chi- blueberry mix or milled flaxseed .
Splash of milk or water can also help with loosening the consistency.
Don’t bake for longer than 20-25mins if you don’t want it crusty.
Happy baking and hope you enjoy it as much as i do.