This is a place where we smash diet culture. Meaning, there is no room for fad diets, eliminating food groups, juice cleanses or glorifying "clean eating." This blog is meant to bring truth and shed light on the fact that ALL foods provide us with energy no matter what. Food is meant to be enjoyed and my goal is to ultimately remove the guilt and shame that diet culture may have taught you & nurture a positive relationship with food.

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Breakfast

September 28, 2018

Classic Scandinavian Bread

Get ready for the one loaf of bread you can not mess up. It’s Scandinavian Nut & Seed Bread! I’m so excited to share this recipe with you guys. I grew up watching my mom bake us bread from scratch in the summers. Now that I can bake this loaf I feel like I’m returning the favor by baking her a bread that fuels the body! My recent travels to Sweden is what inspired me to tackle the bread game and hope to have more recipes for you soon! The Recipe is at the bottom per usual if you’re not into the micronutrients you body will absorb from this stellar loaf. Please make sure to read the below paragraph before you begin and Happy Baking!

Read Below Before Making Bread:

Scandinavian Nut & Seed Bread

I may shock you a bit because this “bread” contains zero flour. Its jam packed with nuts and seeds meaning you get some crazy nutrition packed into one slice of bread! The best part is the versatility that comes with baking this bread! Basically start taking out all of the nuts and seeds you have in your pantry and placing them on the counter. Now we can throw together this loaf asap. I will let you know now the key ingredient here is going to be the psyllium husk. This is one ingredient you CAN NOT SUBSTITUTE! I REPEAT DO NOT SUBSTITUTE THE PSYLLIUM HUSK. You can get it from Whole Foods & even Sprouts typically in the supplement aisle as it is known to be an aid in digestion. If you don’t have either of these stores nearby or you can buy it HERE.

This recipe was adapted from the classic My New Roots Nut & Seed Bread. I played with some things in my own pantry to make it work to my own taste buds!

Scandinavian Nut & Seed Bread

WHAT IS PSYLLIUM HUSK?

Psyllium is also known by the name Ispaghula and commonly known for its laxative properties. However, it’s shown to be beneficial to the heart and pancreas as well. And let me put you at east. No you’re not going to be running to the bathroom after eating this bread.

How Psyllium Works In The Body:

Once psyllium lands in your gut it soaks up water and makes your bowel movements much “smoother”. If you know what it mean. This means it can be added to promote better digestive health if necessary. It is also a prebiotic fiber which is what your colon needs to build your probiotic colonies! Building your gut health with good bacteria is essential for immune support to allow your body to fight infection, reduce inflammation, and maintain your overall health.

For this bread it is the binder of all things nuts and seeds which is why you absolutely can not miss this ingredient!

Favorite NUT & SEED Combos:

Pumpkin Seeds – They are known to have higher levels of zinc than most seeds. These seeds are also a good source of vitamin K & riboflavin. Other minerals you can find include iron, magnesium, manganese, copper, & phosphorus.

Sunflower Seeds – excellent amount of vitamin E with a one ounce serving providing 47% of you daily intake value. Additionally, you get folate, thiamine, vitamin B6, and some magnesium from these little guys. Also, studies have shown the phytosterols are linked to lowered levels of blood cholesterol.

Flax Seeds – there are two types, golden and brown. Both have similar nutritional properties of being high in fiber. High fiber content promotes regular bowel movements similar to the chia seed. They do contain phytoestrogens which can affect people in different ways. If you are wanting to reduce dietary estrogen then chia seeds may be a better alternative. Also, you will find a high ratio of Omega-3’s which are essential for proper brain and cardiovascular health.

Chia Seeds – all the benefits on these guys can be found HERE.

Hemp Seeds – These contain a ratio of Omega-6 to Omega-3 of 4:1. Meaning, they are known for their high amounts of essential fatty acids compared to other seeds. They are also a good source of vitamin E, and good amounts of magnesium, calcium, iron, sulfur, and zinc.

Walnuts – Found to be high in manganese, and a good source of lecithin, vitamin E, folate, vitamin B6, copper, magnesium and phosphorous. Also they have high antioxidant polyphenol compounds with a capacity to directly hinder the DNA binding of certain carcinogens. They also contain high amounts of Omega-3’s. (more on Omega’s here)

Brazil Nuts – excellent source of selenium, and supports thyroid function. Selenium is a powerful antioxidant that helps combat oxidative stress in the body. As well as encouraging metal detoxification specifically mercury.

Almonds – amazing source of riboflavin, vitamin E, niacin, manganese, magnesium, and phosphorous.

Pecans – like walnuts they too have high amounts of manganese. A micronutrient important for the normal functioning of the brain and proper activity of the nervous system. Also they have found a high amount of thiamine in them which additionally support nerve-related conditions.

Hazelnuts – also high in vitamin E and Manganese more so than pecans. Additionally you can find a good source of thiamine, Vitamin b6, folate, copper, and magnesium in them as well!

Scandinavian Nut & Seed Bread

Switch Ups & Storage:

You do not have to stick to this nut & seed combination if you have others you’d like to use. By all means go for it and let me know how yours turns out! I’ve placed the measurements in grams as well because you can essentially add up all of the seeds in grams. Simply pour in the total weight of seeds into one bowl to make things easy on yourself if you are using nuts or seeds that are not in the recipe! I like to use a simple kitchen scale like this one. PLUS you have less measuring cups to clean now! YIPEE!

Once you’ve baked the Nut & Seed bread plus let it cool properly. You can now slice it and then freeze half to keep it fresh while you munch on the other half through the week. The Nut & Seed Bread stays quite fresh up to one week at room temperature in one of these reusable bags after that it’s best to store in the freezer.

Scandinavian Nut and Seed Bread

Scandinavian inspired bread that is loaded with micronutrients to fuel you well!

Dry Stuff:

  • 2 1/4 C (235 g) Rolled Oats ((I prefer sprouted for easier digestion))
  • 1/2 C (80 g) Walnuts ((coarsely chopped))
  • 1/2 C (60 g) Sliced Almonds ((can coarsely chop & toast whole raw almonds))
  • 1/2 C (65 g) Pumpkin Seeds
  • 1/2 C (80 g) Sunflower Seeds
  • 1/4 C (30 g) Hemp Seeds
  • 3/4 C (120 g) Flax Seeds ((I like to do half ground and half whole seeds))
  • 1/3 C (20 g) Psyllium Seed Husks ((whole or ground work))
  • 3 Tbsp (25 g) Chia seeds
  • 2 Tsp (12 g) Fine Salt
  • *1/2 Tsp Bread Spices ((this is completely optional I like it for additional flavor))

Wet Stuff:

  • 2 Tbsp (40g) Maple Syrup
  • 1/4 C (55 g) Olive Oil
  • 2 1/2 C (600 g) Water
  1. Preheat oven to 350F. On a baking sheet place sunflower seeds, pumpkin seeds, chopped walnuts, and if you chopped up almonds those should also go onto the baking sheet.

  2. Place in the oven for 13 minutes to toast. Shake the seeds halfway through. 

  3. While you seeds are toasting grab a large bowl and add all of the other dry ingredients to it.

  4. Pour in the toasted nuts & seeds to the bowl. Now add your wet ingredients

  5. Stir up all of your seeds with a large spoon or spatula until the seeds are dispersed into an even doughy mixture.

  6. Oil a loaf pan or place parchment paper in the bottom for easy removal. Now dump half the mixture in. Press this mixture firmly into the pan so it fills the corners. Add the rest of the mixture and again keep mushing and pressing the dough down into the loaf pan tightly

  7. Once you feel you’ve created a nice loaf place it in the fridge for 2 hours or overnight.

  8. Now we bake. Take out the loaf from the oven then preheat the oven to 400F. Bake for 60 minutes. 

  9. THE MOST IMPORTANT STEP. You must let it cool all the way which can take about 2 hours. If you are not patient and try to cut into it the bread won’t cut as nicely.

  10. Toast, slather it up with some butter and eat! I like slicing this bread a little thinner than normal and toasting it. Perfect for avocado toast!

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