A doctor has shared his “ultimate” bread recipe that is high in protein and fibre. According to the expert, this bread could also help promote good gut health.
Bread is a staple part of many people’s diets. However, it is no secret that some of the bread you buy in shops is filled with ingredients and additives that may not be great for us.
Making your own bread at home is one way to avoid this. With this in mind, Doctor Karan Rajan shared his own recipe on social media platform TikTok.
Dr Rajan, who is better known online as Dr Raj, told his more than five million followers: “This is my ultimate homemade bread and I’m never buying store bought bread again.
“Every slice has 10 grams of protein and six grams of fibre. No protein powders and just eight ingredients.”
For this recipe you will need:
- Half a cup of water
- 150g Greek yoghurt
- Yeast
- Sugar
- 500g bread flour
- Salt
- Two sachets of Loam fibre
- Extra virgin olive oil
- 50g pumpkin and sunflower seeds
Dr Raj said: “Start with warm water, then add 150 grams of Greek yoghurt. This adds 15 grams of proteins and lactic acid bacteria which improve digestibility.
“Next you need to add some yeast, then a pinch of sugar to wake up the yeast and act as a substrate. Now you leave this mixture alone for one hour to allow the yeast to activate.”
In a separate bowl, he then added 500 grams of bread flour, which add 60 grams of protein and 20 grams of fibre. To this he added a pinch of salt.
Then he added in two sachets of own-brand Loam fibre. Each one contains 10 grams of fibre.
One viewer commented on the video that psyllium husk could be used instead of Loam. Dr Raj continued: “So that’s a total of 20 grams of fibre from six different plant sources.
“And it’s heat stable so you can cook and bake with it. And it has zero taste and texture so you won’t even know it’s there. Sneaky fibre.”
He then added his activated yeast mixture. Dr Raj said: “You need to knead everything with a wooden spoon until you get a soft sticky dough.
“Use some extra virgin olive oil to oil your bread tin. Olive oil provides one of the best anti inflammatory fats for your gut lining.”
Next you leave this in a warm place for one to two hours. “This slow rise help the starches to break down and makes the bread gentler on your gut,” he said.
“Now, I’m using a flour water paste to brush the top of the dough so I can sticks some seeds on. Now I’m going to use 50 grams of pumpkin and sunflower seeds.
“They add extra protein, a mix of insoluble and soluble fibres and omega 3 fats that reinforce the gut barrier.”
He cooked this in the oven at 200C for 30 minutes. Dr Raj added that the bread is suitable for batch cooking and freezing.
This story originally appeared on Express.co.uk
