No Grain Sourdough superFood bread
By Dr Eric Berg
- 1 cup almond flour
- 1 cup arrowroot flour
- 1/3 cup coconut flour
- 1 tsp. sea salt
- 2 tsp. active dry yeast
- 1 1⁄2 Tbsp. very finely ground chia seed
- 2 Tbsp. organic psyllium husk powder
- 1 1⁄4 cup filtered water
- 2 tsp. maple syrup (This is consumed by the yeast , which lowers the glycemic index)
- 1 egg
- In a large bowl, whisk together the almond flour, arrowroot flour, coconut flour and sea salt.
- Heat water to 105-110°F . Add 2 tsp of maple syrup and stir. Add the yeast and let stand for 10 minutes. The yeast should bubble or foam – if it doesn’t start over.
- Stir the finely ground chia and psyllium powder into the yeast mixture. Let stand 1 minute to thicken, then whisk.
- Pour thickened yeast – chia mixture into the dry ingredient and mix with a wooden spoon until thick and fully combined. The dough will be slightly sticky, but workable. Knead for 1 minute.
- Put kneaded dough back into the bowl, cover with a damp cloth and place in a warm spot to rise for one hour.
- Preheat the oven to 425°F. Place a pizza stone (or cooking sheet) in oven to preheat.
- Divide dough into two balls. Place dough balls on a square of parchment paper or a cutting board. Dip your hands in water and shape into nice rounded shapes. Brush with egg wash, if desired. Use a serrated knife to cut a tic-tac-toe pattern on the top.
- Slide the prepared dough onto the preheated stone or cooking sheet. Bake 35-40 minutes. PLEASE NOTE – baking time can vary – the measure of doneness is an internal temperature of 205-210°F.
- Let cool completely on a wire rack.(Not allowing the loaf to fully cool before cutting may result in a gummy interior.) When completely cool, slice and serve or store in an airtight container. To re-crisp crust, toast or reheat in a 375°F degree oven for 5-10 minutes.
Ingredients Nutritional Information Almond Flour
Almond flour has a nutritional advantage over many processed flours in that it contains the same nutrient profile as whole almonds. Whole or ground, almonds have more nutrients per serving than any other tree nut. The terms almond flour and meal are often used interchangeably. Almond meal is coarse and prepared from whole almonds with skins. Made from blanched almonds after the skin’s been removed, almond flour has a finer texture.
One quarter-cup serving of almond flour contains 138 calories, 5 grams of protein and 11 grams of fat. Of the 11 grams of fat, 7 grams are heart healthy monounsaturated fats, and less than 1 gram is saturated fat. Almond flour is naturally cholesterol free. A quarter-cup serving contains 6 grams of carbohydrates and is a good source of fiber, with 3 grams per serving.
Almond flour is an excellent source of vitamin E, a powerful antioxidant that serves to protect cells against damaging free radicals and support immune function. A quarter cup of almond flour provides 40 percent of the recommended dietary allowance for vitamin E. Almond flour is also a good source of the B vitamins folate and niacin.
Almond flour contains several key minerals for bone health, including calcium, phosphorus, potassium and zinc. One-quarter cup of almond flour provides nearly 7 percent of the recommended dietary allowance for calcium. Cup for cup, almond flour has almost as much calcium as milk. Almonds are also a good source of iron, providing approximately 14 percent of the recommended dietary allowance.
Consuming a diet rich in monounsaturated fats, like those found in almond flour, can help lower cholesterol, reduce the risk of blood clots and lower blood pressure. The American Heart Association recognizes that whole and ground almonds meet total fat, cholesterol, sodium and vitamin requirements, qualifying them as heart-healthy food. Almonds and almond flour can display the AHA Heart-Check mark symbol on product packaging.
Baking with Almond Flour
Almond flour is an excellent grain-free baking option. Its protein and fat content makes it an ideal option for quick breads, muffins, cookies and bars. The protein, fat and fiber in almond flour will also contribute to satiety, the feeling of fullness between meals, which can assist with weight management. In many recipes, almond flour can replace wheat flour in a one-to-one ratio for seamless substitution. Store almond flour in the refrigerator to preserve freshness between uses.
- Arrowroot is very low in calories; 100 fresh roots carries just 65 calories; less than that of potato, yam, cassava, etc. Its chief starch compose of amylopectin (80%) and amylose (20%). Its powder is fine, odorless, granular starch that is found utility in the food industry as thickener and stabilizing agent.
- It has relatively more protein than that of other tropical food sources like yam, potato, cassava, plantains, etc.
- As in other roots and tubers, arrowroot too is free from gluten. Gluten-free starch is used in special food preparations for celiac disease patients.
- Fresh roots indeed are good source of folates. 100 g arrowroot provides 338 µg or 84% of daily required levels of folates. Folate, along with vitamin B-12, is one of the essential components that take part in the DNA synthesis and cell division. Diet rich in folate when given during preconception periods and during pregnancy may help prevent neural-tube defects and other congenital malformations in the offspring.
- Arrowroot contains very good levels of B-complex group of vitamins such as niacin, thiamin, pyridoxine, pantothenic acid and riboflavin. Many of these vitamins take part as substrates for enzymes in carbohydrate, protein, and fat metabolism in the body.
- Further, it contains moderate levels of some important minerals like copper, iron, manganese, phosphorous, magnesium, and zinc. In addition, it is an excellent source of potassium (454 mg per 100g or 10% of RDA). Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.
1. Aids in Metabolism
Some of the many health benefits of coconut flour nutrition include its high levels of healthy saturated fats in the form of medium chain fatty acids (MCFA). These are used by the body easily for energy and help to support a healthy metabolism, balanced blood sugar levels, and more.
2. High in Fiber
Coconut meat itself supplies an impressive 61% dietary fiber! And because fiber essentially cannot be absorbed by the body, some of the calories and carbohydrates found in coconut flour aren’t even absorbed and used, but rather they move right through the digestive tract helping to take toxins and waste along with them.
3. Helps Maintain a Healthy Blood Sugar Level
Coconut flour is a low glycemic food and does not spike blood sugar levels. In fact studies show that consuming products that contain coconut flour can help to lower the overall glycemic impact of the food and to support stable blood sugar levels. This means that coconut flour nutrition has health benefits for people with diabetes and those who are working towards reaching a healthy weight too.
4. Helps Digestive Health
Coconut flour also helps with healthy digestion, has a high nutrient density, and can aid in heart health too. Studies have shown that coconut flour has the ability to help lower “bad” LDL cholesterol levels and serum triglycerides in people who have raised cholesterol levels. Coconut flour has this positive effect because of its high supply of both soluble and insoluble dietary fiber plus its healthy MUFA fat content.
Coconut Flour Nutrition Facts
A ¼ cup serving (or about 28 g.) of coconut flour has roughly :
- 120 calories
- 4 grams of fat
- 4 grams protein
- 10 grams of fiber
- 16 grams carbohydrates
- 2 grams of sugar
A little bit of coconut flour goes a long way, and in many recipes, you can get away with using only 2 tablespoons of coconut flour, but still getting great results. Just 2 tablespoons of coconut flour delivers 5 grams of fiber, only 8 grams of carbs, and has just 60 calories. This makes it ideal for those following a lower calorie weight loss plan, watching carbohydrate intake, and looking to increase satiating fiber in their diet.
1. Rich in Trace Minerals
High-quality sea salts typically contain 60 trace minerals. In the case of Himalayan sea salt, the number is said to be 84. Either way, sea salts are a great source of minerals.
It’s become harder and harder to obtain trace minerals from the foods we eat due to the lack of nutrient-rich soil. However, trace minerals are still abundant in our planet’s seas and oceans, from which we get a variety of sea salts.
2. Helps Avoid Dehydration and Balance Fluids
Here’s how sodium works within the body: Essentially, water follows salt, which means if you increase sodium too much, water retention also occurs. At the same time, the opposite is also true: A loss in sodium results in a loss in water, potentially causing dehydration and extreme thirst.
By consuming sea salt daily, you also ensure that you maintain sufficient sodium levels, and this helps balance your sodium-potassium ratios. Sodium and potassium are two electrolytes that work together to ensure that there is proper fluid balance in your body’s cells as well as your blood plasma and extracellular fluid.
3. Excellent Electrolyte Source
The minimal processing of unrefined sea salt enables it to retain much of its natural mineral content. Sea can contains many of the major electrolytes, like sodium, magnesium, calcium and potassium, that are absolutely essential to good health.
Electrolytes have so many important functions — from regulating your heartbeat to allowing your muscles to contract so you can move. Sea salt in moderation can help in avoiding an electrolyte imbalance, which can cause all kinds of serious negative symptoms, including some that are potentially deadly.
4. Proper Brain, Muscle and Nervous System Function
As a provider of sodium, sea salt is not just good for — it’s essential for proper brain, muscle and nervous system function. As I already said, sodium is a regulator of water in your body. It’s also required for the transmission of electrical signals in the body. Why is this so important? Without the proper transmission of electrical signals in the body, so many things can get thrown off.
Without this communication system working as it should, the brain, muscles and nervous systems are especially inclined to suffer. Both too much and too little sodium cause cellular malfunction. So as much as you hear about making sure you don’t get too much salt in your diet, it’s also absolutely just as important to make sure we get enough.
5. Digestive Health Aid
Not getting enough salt in your diet can actually negatively impact your digestive health. If you don’t get enough salt in your diet, it can lead to your body not producing enough hydrochloric acid (HCL) in your stomach. If you have low stomach acid, it can seriously throw off your digestive system. Consuming the right amount of sea salt helps your body produce proper amounts of HCL since sea salt provides chloride, which is the building block of stomach acid.
6. Nutrient Enhancer
Having enough stomach acid also helps our bodies to absorb vitamins and minerals like calcium, zinc, iron, folate and B12. So consuming a high-quality sea salt regularly can help your body absorb more nutrients from the foods that you eat. This is great news since it’s not only what you eat, but how your body processes what you eat, that gives your body the nutrients it needs on a daily basis.
Chia seeds are a quick and easy-to-use source of protein, healthy fats, dietary fiber, minerals, vitamins, and antioxidants, all rolled into one neat package. Although they have similar health benefits to flax seeds, chia seeds may soon edge these out because they don’t have to be ground prior to consumption, and they don’t go rancid as quickly either.
In fact, chia seeds are said to last up to two years with no refrigeration, courtesy of the high levels of antioxidants they contain. Drew Rosen, nutrition and cooking teacher at New York City’s Whole Foods Market Tribeca, told ABC News:
“Chia seeds are going to absolutely replace flax seeds… They’re the absolute best source of omega three fats on the market, hands down, when you consider the ratio of omega three to omega six.”
Their high concentration of the plant-based omega-3 fat alpha-linolenic acid (ALA) is one of their major claims to fame. Chia seeds contain up to 40 percent oil, with 60 percent comprised of omega-3.
ALA is considered essential because your body can’t make it, so you need it in your diet—or its long-chain animal-based derivatives (like the omega-3 found in seafood and krill oil).
While chia seeds have been found to increase levels of both ALA and another omega-3 fat EPA, they don’t increase the omega-3 fat DHA. While your body can convert ALA into DHA/EPA, it does so at a very low ratio, and only when sufficient enzymes (that many people are deficient in) are present.
This is why consuming animal-based omega-3s in addition to plant-based omega-3s is very important. That being said, the ALA omega-3s in chia seeds have been linked to a number of health benefits, including:
Lowering triglycerides and supporting healthy cholesterol levels
Lowering blood pressure and heart disease
Protection against arthritis, autoimmune disease and cancer
In addition, chia seeds contain a number of additional phytochemicals, each with its own unique benefits. This includes myricetin, quercetin, and kaempferol, known for their antioxidant, anti-inflammatory, and anti-cancer properties, and caffeic acid.
Chia Seeds May Promote Weight Loss and Reduce Risk of Chronic Disease
In a study of 67 metabolic syndrome patients, those who drank a beverage containing chia seeds for two months experienced weight loss as well as a reduction of triglycerides and blood glucose levels.
It’s thought that the combination of fiber and protein in chia seeds, along with the gel-like texture it takes on when combined with liquid, contributes to feelings of fullness and satiety.
Among people with type 2 diabetes, supplementing with chia seeds for 12 weeks resulted in reduced systolic blood pressure and significant decreases in A1C, a measure of a person’s average levels of blood glucose.
Fibrinogen, a natural clotting agent that when lowered improves blood flow, was also decreased, as was an inflammatory marker called hs-CRP, which went down by 40 percent. What else is healthy about chia seeds?
Chia seeds contain about 10 grams of fiber in just two tablespoons. Mounting research suggests a high-fiber diet can help reduce your risk of premature death from any cause, likely because it helps to reduce your risk of a number of chronic diseases.
This includes type 2 diabetes, heart disease, stroke, and cancer. Most people need upwards of 50 grams of fiber per 1,000 calories consumed, but most Americans get nowhere near this amount.
Just two tablespoons of chia seeds provide 18 percent of the daily recommended value for calcium, 35 percent for phosphorus, 24 percent of magnesium, and about 50 percent for manganese. These minerals are important for bone health and as reported by SF Gate:
“These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.”
Organic Whole Husk Psyllium
You’ve already seen why fiber is so important to your well-rounded diet. Plus, you’ve discovered how Organic Whole Husk Psyllium is so effective at delivering your daily recommended allowance of soluble and insoluble dietary fiber.
- The support for heart health you desire.
Soluble fiber, such as the fiber in Organic Whole Husk Psyllium, when included in a low saturated fat and cholesterol diet, has been shown to help lower cholesterol.
In fact, clinical studies have shown that, when taken daily as a part of a diet low in saturated fat and cholesterol, 7 grams of soluble fiber from psyllium may help reduce heart disease risk by helping to lower cholesterol – both total cholesterol and LDL cholesterol levels.* One serving of Organic Whole Husk Psyllium provides 4.3 grams of this soluble fiber.
So, it doesn’t matter whether you’re in your thirties or sixties, man or woman, I believe that now is the right time for you to start taking your heart health seriously.
Organic Whole Husk Psyllium gives you one of the easiest tools you can use to help support your heart health. Your heart may just thank you!
- The ‘probiotic difference’ you deserve
There are trillions of microorganisms that live in your digestive system – some are good, but others do not provide any benefit. When it comes to your health and wellbeing, they play an incredibly important role and your fiber intake can make a big difference.
“Beneficial flora” are microorganisms that assist with digestion and absorption of your food, help support your immune system, and contribute to your body’s overall heath and function.
Since less desirable flora in the gut must compete with the helpful microbes already in residence, daily probiotic use can be an effective measure to help us keep the balance of intestinal flora tipped in favor of beneficial flora.
Probiotics are foods and supplements that actually contain these living beneficial microbes. Probiotics can help support your body’s natural and healthy flora and support a healthy balance.
How does all this relate to fiber? Well, it’s simple.
Beneficial bacteria love to feed on fiber (such as that found in Organic Whole Husk Psyllium). Whereas, less desirable bacteria like to eat refined sugars and fats – which Organic Whole Husk Psyllium may help reduce within your digestive system.
Note: We are proud to offer our Complete Probiotics with Organic Whole Husk Psyllium as an incredible package to help you reach your optimal health goals (see below for details and to order yours today).
- The organic choice you want
Since Organic Whole Husk Psyllium is your all-organic choice, you can feel confident that you are consuming psyllium grown without pesticides, herbicides or chemical fertilizers – plus, it contains no additives or sweeteners.
Additionally, the Psyllium in Organic Whole Husk Psyllium was grown using organic crop rotation practices, so there is no risk that Organic Whole Husk Psyllium has been contaminated by previous crops that were treated with chemical pesticides, herbicides, and fertilizers.
- One of the easiest ways to add fiber to your diet
Adding fiber to your diet has never been easier. Take three times a day to add as much as 18 grams of dietary fiber to your diet.
- Help maintain your digestive health and perhaps even your optimal weight*
You know that Organic Whole Husk Psyllium may help relieve occasional constipation and contribute to optimal digestive health. But, did you know that a high-fiber diet may also contribute to a sense of fullness which may prevent overeating?
Now, maintaining your optimal weight may not be such a struggle when you keep a diet rich in fiber starting with Organic Whole Husk Psyllium.
As you can see, there’s never been a better time for you to start taking control of your health and wellbeing – and I believe that Organic Whole Husk Psyllium is one of your best options