Breaking Down Bread on WCIU You & Me This Morning

Today I had the pleasure of visiting my faves over at WCIU You & Me This Morning to do an educational segment on what we should look for in a healthier bread rather than avoid bread all together! There is no reason to ditch the carbs, just shop and eat smarter. Take a look at our spread! We brought in a sprouted version, a whole grain, an ancient grain gluten-free, and our own 2-mintue microwave flax bread! Check out our info below- let’s break some bread! If you missed the segment, here it is!

Sprouted Bread: best-in-show

If you want to maximize a meal, then you always pack it with the most nutrient-dense foods available and sprouted bread is the one that packs the biggest health punch. Sprouting the grains before you make them into flour will make them more nutritious and bring them to “life.” The flour made from these grains provides more protein, vitamins, and minerals than refined flours-woot! Not to mention, sprouting also neutralizes phytic acid, a substance present in grains, which inhibits absorption of nutrients.  Have a tough time igesting some grains? Sprouted grains are also easier to digest. The sprouting process basically pre-digests the starches for you by breaking them down into simple sugars. If that weren’t enough, sprouted grains contain more protein, less carbs, and reportedly, 40% less fat than regular bread.

Whole grain bread: runner up

You don’t have to have sprouted bread to get in some healthy grains, but you definitely need to start reading labels and avoid some of the pitfalls of processed grains.

  • “Whole grain,” which is a more dense bread, is generally less processed and has more naturally-occurring nutrients in it like fiber, iron, protein, vitamin B, and more.
  • Whole grain bread vs “whole wheat” bread is healthier because it does not have as much affect on your blood sugar thanks to a higher fiber content
  • Key things to look for in a high-quality whole grain bread: the label reads 100% whole grain, you read the ingredients and they come from recognizable grains like buckwheat, millet, quinoa, unprocessed wheat, and sometimes have seeds and/or nuts in them.
  • Key things to avoid: honey wheat, reads with 5g + of sugar per serving, and definitely don’t be fooled by “multi-grain” as that just means it has several different grain sources, not made from ALL whole grains

If You’re Gluten-Free: Get Some Grains

Just because you are gluten-free, does not mean you shouldn’t be eating bread, but as with any bread-eater, you need to look at the label and make sure there are grains in the bread and not processed corn, white rice, brown rice, or potato starches hrown together to make a still bad-for-you, but gluten-free bread. You want to look out for key words like: whole grains and alternatives to rice flour like millet, flax, coconut, and oat. We love our Millet-Chia bread from Udi’s!

DIY Bread in 2 Minutes Flat!

Sometimes you cannot go to the store of you just want one slice of bread, so why not make one in the microwave in just 2 MINUTES!?! We made a flax bread (vegan + gluten-free) that is filled with health omega-3’s, takes just a few simple ingredients, and is great warmed up with a soup or in the morning with some avocado mash!

Your Whole Grain Quick-Bread Ingredients:

Dry Ingredients:

  • ½ cup gluten-free oat flour or coconut flour
  • 1 TB flax meal
  • ¼ tsp baking soda, aluminum-free
  • dash of Himalayan crystal salt

Wet ingredients:

  • ½ tsp coconut nectar
  • Flax “egg” – 1 TB flax meal + 2 TB filtered water
  • 1 TB filtered water to thin out, if-needed
  • 1 TB raw coconut oil, melted

How to Make:

  • Simply add the dry ingredients together in a bowl and set aside. Mix the flax meal with the water and let it sit for 2 minutes. Slowly add in the coconut nectar and, using a whisk, whisk the wet ingredients into the dry ones.
  • In a small + round glass bowl, drop some water on it to moisten, then spoon the batter into it- be sure to even it out with your hands.
  • Microwave it for 2 minutes or until it isn’t really doughy. Flip the Tupperware over onto a paper towel and voila! You can slice it down the center for a “bun.”

Enjoy!

Xoxo, 

Ashley

NutritionAshley Pettit