Complete Bread VeganBakedSolid

by bdax
Last updated January 6, 2020 Copy
AmountIngredient£ / daySource
253gOat flour£0.56Amazon UK
100gWhole-wheat flour£0.15Amazon UK
32gDried sunflower seed kernels£0.29Amazon UK
20gFlaxseeds£0.15Amazon UK
5gNutritional yeast flakes (with B12)£0.16Amazon UK
0gDried thyme£0.00Amazon UK
0gPaprika£0.00Amazon UK
1gAcerola powder£0.08Amazon UK
4gDried mushrooms (0.0000025% Vitamin D)£0.51Amazon UK
0gKelp powder (1.5g if not using iodised salt)£0.00Amazon UK
5gIodised salt£0.04Amazon UK
6gBaking soda£0.03Amazon UK
12gCream of tartar£0.15Amazon UK
1.2gCholine bitartrate£0.06Amazon UK
1.2gCalcium carbonate£0.04Amazon UK
2gSulphur (100% MSM)£0.07Amazon UK
350mlWater£0.00
0g--- Optional Extras ---£0.00
0gAlgae powder (4g at 10% DHA)£0.00eBay
0gTomato extract (0.1g at 10% Lycopene)£0.00eBay
0gMarigold extract (0.1g at 20% Lutein & 2.5% Zeaxanthin)£0.00eBay
0gBroccoli sprout extract (0.2g at 0.3% Sulforaphane)£0.00eBay
0gBlack Pepper (0.2g at 5% Piperine)£0.00Amazon UK
0gTurmeric extract (1g at 95% Curcumin)£0.00eBay
0gGinger Extract (1g at 5% Gingerol)£0.00eBay
0gGarlic Extract (1g at 3% Allicin)£0.00eBay
0gQuercetin Powder (0.5g at 99%)£0.00eBay
Amounts for:
Total Daily Cost:
£2.27Add Ingredients
to Amazon Cart

Experimental

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.

Features

  • Nutritionally complete
  • Vegan
  • Soy-free
  • 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)

Equipment

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.

Instructions

  • 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.

Notes

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.

Nuts

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.

Salt

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.

Manganese

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.

Nutrition Information

The nutrition information comes from the ingredients' listed information, the SELF Nutrition Data, and WHFoods.

Nutrition Facts

Amount Per Day
59% Carb, 14% Protein, 27% Fat
Calories1717
% Daily Values*
Total Carbohydrate261g
127%
Dietary Fiber 38g
127%
Protein64g
Total Fat51g
Saturated Fat7g
Monounsaturated Fat15g
Polyunsaturated Fat23g
314%
Omega-3 Fatty Acids5g
104%
Omega-6 Fatty Acids18g
Cholesterol0mg
* Percent Daily Values are based on "Complete Staple". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Complete StapleChange

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