Nourishing Vegan Gluten-Free Vollkorn Bread
Nourishing Vegan Gluten-Free Vollkorn Bread: A Nutrient-Dense Delight
This innovative vegan and gluten-free Vollkorn bread recipe reimagines the traditional German whole grain bread for those with dietary restrictions or health-conscious preferences. “Vollkorn” translates to “whole grain” in German, and this loaf stays true to that essence while adapting to modern nutritional needs.
Crafted with a blend of nutrient-rich flours – buckwheat, oat, and almond – this bread offers a robust nutritional profile without gluten. The addition of ground flaxseed and psyllium husk not only enhances the bread’s texture but also boosts its fiber content significantly. Each slice provides a balance of complex carbohydrates, plant-based proteins, and healthy fats, making it an excellent choice for sustained energy.
What sets this bread apart is its impressive array of micronutrients. It’s particularly high in manganese, magnesium, copper, and selenium, while also providing a good source of B-vitamins and iron. The combination of ingredients offers potential benefits for skin health, hair vitality, and immune function, thanks to its rich antioxidant content and essential fatty acids.
Whether you’re following a vegan diet, avoiding gluten, or simply looking for a more nutritious bread option, this recipe delivers on both taste and health benefits. It’s versatile enough for everything from morning toast to hearty sandwiches, promising to become a new staple in your kitchen.
Health Benefits
The ingredients in this Nourishing Vegan Gluten-Free Vollkorn Bread recipe offer a variety of nutrients that can benefit skin health, hair health, and the immune system. Let’s break down some key ingredients and their benefits:
Buckwheat flour:
- Rich in antioxidants, particularly rutin, which can help protect skin from oxidative stress and premature aging.
- Contains zinc, which supports skin healing and hair growth.
- High in magnesium, which aids in immune function.
Oat flour:
- Contains beta-glucans, which can help moisturize skin and reduce inflammation.
- Rich in silicon, promoting hair strength and thickness.
- Provides zinc and selenium, supporting immune function.
Almond flour:
- High in vitamin E, a powerful antioxidant that protects skin cells from damage.
- Contains biotin, which supports healthy hair growth.
- Rich in magnesium, supporting immune system function.
Ground flaxseed:
- High in omega-3 fatty acids, which can help reduce skin inflammation and promote a healthy skin barrier.
- Contains lignans, which may help in hair growth and strength.
- Rich in antioxidants that support overall immune health.
Psyllium husk powder:
- Acts as a prebiotic, supporting gut health, which is closely linked to skin health and immune function.
Olive oil:
- Rich in monounsaturated fats and vitamin E, which nourish and protect the skin.
- Contains squalene, which can help keep skin moisturized and supple.
Apple cider vinegar:
- Contains acetic acid, which may help balance the skin’s pH and fight bacteria.
- May support the growth of beneficial gut bacteria, indirectly supporting skin health and immune function.
Mixed seeds (sunflower, pumpkin, sesame):
- Rich in vitamins E and C, zinc, and selenium, all of which support skin health and immune function.
- Contain essential fatty acids that nourish hair follicles and promote shine.
Scientific explanations:
Antioxidants (found in buckwheat, flaxseed, and mixed seeds) neutralize free radicals, protecting skin cells from oxidative damage that can lead to premature aging and skin disorders.
Omega-3 fatty acids (in flaxseed) have anti-inflammatory properties, which can help reduce skin inflammation and support the skin’s barrier function, potentially alleviating conditions like eczema or psoriasis.
Zinc (found in buckwheat, oats, and seeds) is crucial for skin healing, collagen synthesis, and hair growth. It also plays a vital role in immune cell development and function.
Vitamin E (in almond flour, olive oil, and seeds) is a fat-soluble antioxidant that protects cell membranes from oxidative damage, benefiting both skin and immune cells.
Prebiotics (from psyllium husk) feed beneficial gut bacteria, which can improve gut health. A healthy gut microbiome is linked to better skin health and immune function through the gut-skin axis and gut-immune axis.
B-vitamins (found in various ingredients) support cellular energy production, which is crucial for skin cell turnover, hair growth, and immune cell function.
By combining these nutrient-rich ingredients, this bread recipe provides a complex array of vitamins, minerals, antioxidants, and beneficial compounds that work synergistically to support skin health, hair health, and immune function.
Nutritional Information
I’d be happy to provide a detailed nutritional breakdown for this Nourishing Vegan Gluten-Free Vollkorn Bread recipe. Please note that these are approximate values based on standard nutritional data for the ingredients. The actual values may vary slightly depending on specific brands and exact measurements.
Assuming the loaf is cut into 12 slices, here’s the nutritional breakdown per slice:
Calories: Approximately 220 kcal
Macronutrients:
- Protein: 7g
- Carbohydrates: 25g
- Dietary Fiber: 6g
- Total Fat: 12g
- Saturated Fat: 1g
- Monounsaturated Fat: 6g
- Polyunsaturated Fat: 4g
- Sugar: 2g
Micronutrients:
- Vitamin E: 2.5mg (17% DV)
- Thiamin (B1): 0.2mg (17% DV)
- Riboflavin (B2): 0.1mg (8% DV)
- Niacin (B3): 1.5mg (9% DV)
- Vitamin B6: 0.2mg (12% DV)
- Folate: 40μg (10% DV)
- Magnesium: 80mg (19% DV)
- Iron: 2mg (11% DV)
- Zinc: 1.5mg (14% DV)
- Manganese: 1.2mg (52% DV)
- Phosphorus: 200mg (16% DV)
- Copper: 0.4mg (44% DV)
- Selenium: 15μg (27% DV)
Other notable components:
- Omega-3 fatty acids: 0.5g
- Omega-6 fatty acids: 2g
This bread is particularly high in:
Fiber: The combination of buckwheat, oat, and almond flours, along with flaxseed and psyllium husk, provides a significant amount of dietary fiber.
Protein: For a bread, it has a good amount of plant-based protein, mainly from the buckwheat and almond flours.
Healthy fats: The almond flour, flaxseed, and olive oil contribute to the healthy fat content, including omega-3 and omega-6 fatty acids.
Manganese: Particularly high due to the buckwheat and oat flours.
Magnesium: Contributed by the buckwheat, almonds, and seeds.
Copper and Selenium: Provided by the various flours and seeds.
This bread is also a good source of various B vitamins and minerals like iron and zinc. It’s low in sugar and contains no cholesterol. The combination of ingredients provides a good balance of complex carbohydrates, proteins, and healthy fats, making it a nutritious choice for a variety of dietary needs.
Vegan Gluten-Free Vollkorn Bread
Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy4
servings30
minutes1
hour320
kcalIngredients
2 cups gluten-free buckwheat flour
1 cup gluten-free oat flour
1 cup almond flour
1/4 cup ground flaxseed
1/4 cup psyllium husk powder
2 tsp baking powder
1 tsp baking soda
1 tsp salt
2 tbsp maple syrup
2 tbsp apple cider vinegar
1/4 cup olive oil
2 cups warm water
1/4 cup mixed seeds (sunflower, pumpkin, sesame) for topping
Directions
- Preheat your oven to 350°F (175°C) and line a 9×5 inch loaf pan with parchment paper.
- In a large bowl, mix all dry ingredients: buckwheat flour, oat flour, almond flour, ground flaxseed, psyllium husk powder, baking powder, baking soda, and salt.
- In a separate bowl, whisk together the wet ingredients: maple syrup, apple cider vinegar, olive oil, and warm water.
- Pour the wet ingredients into the dry ingredients and mix thoroughly until a sticky dough forms.
- Transfer the dough to the prepared loaf pan and smooth the top with a wet spatula.
- Sprinkle the mixed seeds over the top of the dough and gently press them in.
- Bake for 60-70 minutes, or until the bread is golden brown and a toothpick inserted in the center comes out clean.
- Remove from the oven and let cool in the pan for 10 minutes.
- Transfer the bread to a wire rack and allow it to cool completely before slicing.
Tips:
- For the best texture and rise, allow the mixed dough to rest for 10-15 minutes before transferring it to the loaf pan. This resting period gives the psyllium husk and flaxseed time to absorb moisture and create a better structure. To ensure the bread is fully cooked, use a food thermometer to check that the internal temperature reaches 205°F (96°C) before removing it from the oven.
This vegan gluten-free Vollkorn bread is not only delicious but also incredibly versatile. Enjoy it toasted with avocado for breakfast, use it for sandwiches at lunch, or serve it alongside your favorite soup for dinner. The combination of nutrient-dense flours and seeds provides a good balance of proteins, healthy fats, and complex carbohydrates, making it a perfect addition to your balanced diet.
