The hard truth is that while many diets suggest cutting out bread, it’s just not a possibility for most people. Bread is a staple for millions of homes, and it’s better to find healthier options than eliminate it.
You can rest easy knowing you don’t have to cut out bread completely. All you need is to discover Ezekiel bread and watch your life transform. But, can bread be nutritious and not have many calories? Yes, it can, since a slice of Ezekiel bread only has 80 calories, 4 gms of protein, no fat, 3 gms fiber, and 15 gms carbs. To top that off, this is a wholesome meal that comes loaded with magnesium, selenium, B3, and other vitamins that your body needs to remain satisfied for longer.
Also, all of the ingredients should be easy to find at your local store. Most are already in your pantry, just waiting to be mixed into this particular food. But before you delve into the ingredients list and how to make it, let’s explore Ezekiel bread, what it is, and the benefits that it will bring into your life.
What is Ezekiel Bread?
To explain Ezekiel bread, start by picturing a beautiful field of sprouted grains waving in the wind. These will be used to make bread for your family’s healthy living, because bakers mash them together until they get a nice dough, which is then baked into bread.
Why sprouted grains? As grains grow, they become more nutritious and beneficial to the human body, so allowing them to reach full maturity allows you to receive the full nutritional benefit.
The Benefits of Eating Ezekiel Bread
What are some of the benefits of Ezekiel bread that make it the talk of the town?
1. Higher Nutritional Content
All ingredients in Ezekiel bread have a high level of nutritional content. This allows Ezekiel bread to remain unmatched when compared to other breads that allow anything other than whole grains to make up their ingredient list. For example, white bread only contains processed white flour, which has little nutritional benefit to your body.
So as you ponder more about dietary changes that can increase nutrient intake, remember that changing baked goods is one of the best options. Of course, these benefits vary depending on an item’s list of ingredients, with the best version listing only sprouted soybeans, barley, legumes, lentils, wheat, and barley.
2. Decreases Anti-nutrients
Did you know that not all nutrients are digestible? The ones that the body can’t digest contain something known as anti-nutrients.
Anti-nutrients are compounds that limit how much nutrients the digestive system can absorb. The good news is Ezekiel bread facilitates the decrease of these compounds, enabling more nutrient absorption.
3. Better Digestion of Starch
It takes the stomach a lot of time to digest the starches used in most baked goods because it’s more difficult for the body to breakdown, which is where sprouting grains come in handy. These grains start breaking down once they sprout, which in turn makes it easier for your stomach to digest baked goods and thus, facilitate nutrient absorption.
4. Influx of Antioxidants
Antioxidants are the best defense mechanism for the body against inflammation. Most grains are packed with vital antioxidants, which the body needs to guard against inflammatory conditions. It’s a clear indicator of why grain-packed Ezekiel bread is good for you.
5. Gluten Reduction
Did you know that sprouting wheat and barley grains help reduce gluten content by more than 45%? Most grains, like wheat and barley, contain a sticky protein known as gluten. The chewy consistency you feel while eating bread is the result of gluten content in the flour.
Studies now show that millions of people suffer from gluten allergies that lead to numerous health conditions. It can cause inflammation, IBS (irritable bowel syndrome), leaky gut, and inflammation.
When you eat Ezekiel bread, you’re assured of a lower gluten content thanks to the inclusion of sprouting grains on the ingredient list. However, not all of the gluten is removed, so it’s best to avoid even Ezekiel bread if you have a severe allergy.
6. No Additives or Preservatives
A quick read of the ingredients you’ll use to make Ezekiel bread reveals no preservatives or additives needed to keep it fresh. All of the ingredients are beneficial and won’t cause you any health issues in the long run.
With these benefits, you can start gathering the ingredients and learn how to begin the process.
How to Make Ezekiel Bread
Given that you need sprouted grains to make this healthy food, getting the right Ezekiel bread ingredients is crucial. There are two critical steps to making this bread.
One is creating the whole grain blend, which is followed by combining the other ingredients. Start by creating the entire grain blend, which is the Ezekiel bread flour.
Whole Grains Blend for Ezekiel Bread
Ingredients:
- Hard red wheat berries (sprouted) – two and a half cups
- Pinto Beans – two tablespoons
- Wheat Berries (sprouted) – one and a half cups
- Red kidney beans – two tablespoons
- Hulled barley (sprouted) – half a cup
- Navy beans – two tablespoons
- Millet sprouted – quarter cup
- French green lentils – quarter cup
When following the detailed recipe, the ingredients will make two loaves of bread.
Method:
- Place all of the grains in a large mixing bowl, then mix them using a wooden spoon.
- Once the grains are mixed, place them in a grinding mill. Grind the grains until you get fine flour. (Make sure to check the instructions of the grinding mill on how to grind different grains. Some recommend grinding beans and other larger grains separately.)
- When finished, set aside the flour and collect the remaining ingredients.
Ezekiel Bread Ingredients:
There are varying Ezekiel bread types depending on the ingredients you use. For this one, you need:
- Blended grains flour (see steps above)
- Lukewarm water – four cups
- Chewable vitamin C tablets (ground to powder) – two tablets
- Honey – one cup
- Sea salt – two teaspoons
- Olive oil – half a cup
- Active dry yeast – two teaspoons
Directions:
- Preheat the oven to 350 degrees F.
- Grease, and then set aside two 9×5 loaf pans.
- In a large mixing bowl, add the yeast, oil, honey, and lukewarm water. Mix thoroughly, then set the mixture aside for five minutes.
- After 5 minutes, add in the vitamin C, salt, and ground grains flour. Use an electric mixer to combine all these ingredients until you get an even consistency ready for baking.
- Place the dough in the greased bread pans in equal measures, and then use a clean cloth or towel to cover the top. Give them enough time to rise before you proceed with baking, it might take up to an hour to rise.
- After the bread has risen, bake for 1 hour. Use a toothpick to check if the center is done before removing the pans from the oven.
- Remove the pans and let the Ezekiel bread cool off before you slice it up and enjoy.
How to Store the Ezekiel Bread?
After you’ve finished eating, you’ll need to store the Ezekiel bread in a freezer. Remember, this bread doesn’t contain any preservatives or additives to keep it fresh so it might go bad if left out in the open. Therefore, the best option is to freeze it until you’re ready to have another slice. A frozen loaf of Ezekiel bread can last up to 1 year, and freezing it does not change the taste. All you need is to unfreeze, cut a slice, toast it, and enjoy.
Conclusion
Is Ezekiel bread good for you? Yes, because it reduces gluten content, increases crucial vitamins, and has fewer calories per slice.
Author’s bio: Adam Reeve has been a professional personal trainer and fitness instructor for over 10 years. Plus, he’s a life coach, wellness writer, and low-carb diet enthusiast.
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