BREAD. THE NEAT WAY

When it comes to bread a lot of people feel that they should avoid it. But this can lead to a negative relationship with food and an inevitable binge which is bad for both your physical and mental health. As most of us know too well, we always want what we can’t have and unfortunately as soon as you label as food as bad or ‘off limits’ the chances are you find a way to accidentally (totally on purpose) consume it and no doubt, in excessive quantities! So how can we avoid this and what is so wrong with bread?

 

It is not the carbohydrate content that is bad for you but rather the combination of processed grains, added vegetable oils and nasty sugars which are totally unnecessary. I like to make my own bread so I know exactly what is put into it (other than love of course) and where possible add some cheeky Neat Nutrition protein powder to up the macros and make it light, fluffy, and most importantly delicious. Here are my 4 favourite protein bread recipes; one with sweet potato, one made with coconut, another is vegan with flax seeds and finally a sweet peanut butter bread to suit all taste buds.

 

 

  1. ROSEMARY SWEET POTATO PROTEIN BREAD

Serves 10 – GF P SF DF* Macros- per slice kcal 189 P12 C8 F2

IMG_5617

3/4 cup oat or quinoa flour

135gms cooked sweet potato (steamed/pureed)

3 scoops Neat Nutrition Naked whey protein

1 tsp sea salt

2 Tbs rosemary or mixed herbs optional

300gms liquid egg whites

1 tsp bicarbonate soda

1 Tbs psyllium husks

 

Method;

Preheat oven to 180 degrees Celsius. Line loaf tin with no stick paper. Set aside.

Place all ingredients in a food processor and mix until combined into a dough. Transfer the dough to the prepared loaf tin and bake for 40-50 minutes until cooked through. Careful not to over bake the loaf. Remove from oven and allow to cool in tin.

Turn out and slice to serve. Keeps well for several days in the fridge or weeks in the freezer. Top with pepita seeds optional

 

 

 

SEEDY FLAX VEGAN PROTEIN BREAD

Serves 10 – GF P SF DF Macros- per slice kcal 152 P11 C4 F9

IMG_5255.JPG

2/3 cup oat or quinoa flour 

1/3 cup flax seed

1/3 cup sunflower seeds

1/3 cup almonds

2/3 cup Neat Nutrition Naked vegan protein powder

2 tsp baking powder

1 tsp sea salt

2Tbs psyllium husks

1/4 cup coconut oil

1 cup water

 

Method;

Preheat oven to 180 degrees Celsius. Line loaf tin with baking powder. Place dry ingredients in a food processor and pulse. Add wet ingredients.

Mix until you get a sticky batter. Let is sit for 30 mins to allow for the psyllium husks to expand. If the mixture is too thick add some more water.

Pour into loaf tin and bake for 50-55 minutes until golden brown. Remove and cool on a wire rack before turning out. This is a dense seedy more ‘bread’ like loaf.

 

IMG_3981

 

 

QUINOA COCONUT PROTEIN BREAD/LOAF

Serves 10 – GF SF – macros per slice – 147kcal P11 C7 F1

IMG_5853

75gms quinoa flour 

75gms coconut flour

2 TBS psyllium husks

60gms Neat nutrition naked whey powder

2 tsp baking powder

1/2 tsp baking soda

1 tsp sea salt

2/3 cup liquid egg whites

125gms plain fat free Greek yoghurt

 

Method;

 

Preheat oven to 180 degrees Celsius. Line loaf tin with baking powder. Place all ingredients in a food processor or blender. Mix until you get a sticky batter. Pour into loaf tin and bake for 40-45 minutes until golden brown. Remove and cool on a wire rack before turning out. Serve sweet or savoury with nut butter or avocado. It even tastes amazing on its own.

 

IMG_5856IMG_5868

 

PEANUT BUTTER PROTEIN BREAD

Serves 8 – GF DF SF P – macro per slice kcal 157 P10 C12 F6

IMG_5843.JPG

2 ripe bananas

2 scoops neat nutrition naked whey

2 Tbs peanut butter natural

1 cup oat flour

2 eggs whole

1 tsp baking powder

1 Tbs coconut oil melted

100ml almond milk

8 drops stevia liquid

 

Method;

 

Preheat oven to 180 degrees Celsius. Place all ingredients in a food processor and blend until combined.

Pour into loaf tin. Bake for 35-45 minutes until brown. Varies per oven but make sure the knife comes out clean. Serve warm with yoghurt and berries or a lashing of peanut butter.

 

IMG_5876

IMG_5908

So just because ‘bread’ might get a bad rap – don’t cut it out. Just make healthier alternatives and ditch the processed white stuff. You CAN have your bread (and lather it with peanut butter too)

K

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s