|Amount||Ingredient||£ / day||Source|
|253||g||Oat flour||£0.56||Amazon UK|
|100||g||Whole-wheat flour||£0.15||Amazon UK|
|32||g||Dried sunflower seed kernels||£0.29||Amazon UK|
|5||g||Nutritional yeast flakes (with B12)||£0.16||Amazon UK|
|0||g||Dried thyme||£0.00||Amazon UK|
|1||g||Acerola powder||£0.08||Amazon UK|
|4||g||Dried mushrooms (0.0000025% Vitamin D)||£0.51||Amazon UK|
|0||g||Kelp powder (1.5g if not using iodised salt)||£0.00||Amazon UK|
|5||g||Iodised salt||£0.04||Amazon UK|
|6||g||Baking soda||£0.03||Amazon UK|
|12||g||Cream of tartar||£0.15||Amazon UK|
|1.2||g||Choline bitartrate||£0.06||Amazon UK|
|1.2||g||Calcium carbonate||£0.04||Amazon UK|
|2||g||Sulphur (100% MSM)||£0.07||Amazon UK|
|0||g||--- Optional Extras ---||£0.00|
|0||g||Algae powder (4g at 10% DHA)||£0.00||eBay|
|0||g||Tomato extract (0.1g at 10% Lycopene)||£0.00||eBay|
|0||g||Marigold extract (0.1g at 20% Lutein & 2.5% Zeaxanthin)||£0.00||eBay|
|0||g||Broccoli sprout extract (0.2g at 0.3% Sulforaphane)||£0.00||eBay|
|0||g||Black Pepper (0.2g at 5% Piperine)||£0.00||Amazon UK|
|0||g||Turmeric extract (1g at 95% Curcumin)||£0.00||eBay|
|0||g||Ginger Extract (1g at 5% Gingerol)||£0.00||eBay|
|0||g||Garlic Extract (1g at 3% Allicin)||£0.00||eBay|
|0||g||Quercetin Powder (0.5g at 99%)||£0.00||eBay|
Total Daily Cost:
|£2.27||Add Ingredients |
to Amazon Cart
This recipe is still in its early stages, more experimenting needs to be done to find the right taste, texture, and baking time. The taste is not bad, but it's not as neutral as it could be. It is currently quite savoury and herby.
- Nutritionally complete
- Easy to make
- As natural as possible
- Easy to acquire (except for the optional extras)
- Low cost (and it can be lower cost if you buy locally)
You will probably want some electronic scales that can measure with 0.1g accuracy (though more accuracy is nice). You will also want a mixing bowl, and a sieve. If you don't buy the ingredients in a pre-powdered form, then you will also want a food processor/coffee grinder/mill.
- Measure the ingredients, and grind them to powder if they're not already.
- Sieve the powders into a mixing bowl.
- Mix the powders.
- Mix in the water. Do this reasonably quickly as the baking powder equivalents will start producing bubbles once the liquid is added, helping the bread to rise.
- As this recipe uses an equivalent of baking powder instead of yeast, avoid kneading, beating, or generally overworking the dough.
- Bake until tapping the bottom sounds hollow.
Algae, Flaxseed, and Omega-3
Flaxseeds are a good source of Omega-3 in its ALA form. ALA must be converted to EPA and DHA before it can be used by the body, but our bodies are generally inefficient at this. This recipe includes enough flaxseeds to give a good amount of Omega-3, but as the conversion rate varies from person to person, it's not certain.
If you want to be sure then add the listed algae powder, which provides Omega-3 in its ideal form. Add around 2-7 grams, where more is better, but it gets quite expensive.
The flaxseed becomes optional if you add enough algae powder (4-7g), though the flaxseed also acts as a binder, so it may be good to add some more wheat in this case.
Mushrooms and Vitamin D
Mushrooms can be an incredible source of Vitamin D. They are usually not prepared in this way though (probably to prevent people from overdosing). If you are lucky enough to find a supplier of this powder, or you follow the instructions in that link yourself, then you can replace the mushroom powder listed here with 1 gram of your own.
Low-calorie / Gluten-free
If you want a lower calorie version, or a gluten-free version, you can experiment with replacing the wheat flour with 30+ grams of chia seeds. The flaxseed is also required in this case.
While this is technically nut-free, you'll have a hard time finding sunflower seeds that are not contaminated. It might be easier to replace them with another source of Vitamin E.
The sodium in this recipe is arguably quite high. If you want a lower salt recipe then you can replace the Baking Soda with the same amount of Potassium Bicarbonate, though this will affect the taste.
This recipe looks like it has too much manganese. However, given that this comes from the oats and wheat, the listed maximum doesn't apply.