Bread: Why Does it Get Such a Bad Rap?

Team Neat pal Katie Morgan gives us the lowdown on why bread gets a bad rap and her 4 favourite recipes so you can make your own at home... 

When it comes to bread a lot of people feel they should avoid it, but this can lead to a negative relationship with food which is bad for both your physical and mental health. As most of us know too well, we always want what we can't have and unfortunately as soon as you label food as bad or 'off limits', the chances are you will find a way to accidentally (totally on purpose) consume it in excessive quantities! So how can we avoid this and what is so wrong with bread?

It is not the carbohydrate content that is less nutritionally beneficial but rather the combination of processed grains, added vegetable oils and nasty sugars which are totally unnecessary. I like to make my own bread so I know exactly what is put into it (other than love, of course) and where possible add in some cheeky protein to boost the macros and make it light, fluffy, and most importantly delicious. Here are my 4 favourite protein bread recipes to suit all tastes.

 

ROSEMARY SWEET POTATO PROTEIN BREAD

 INGREDIENTS

• 3/4 cup oat or quinoa flour
• 135gms cooked sweet potato (steamed/pureed)
• 3 scoops Neat Nutrition Naked whey protein
• 1 tsp sea salt
• 2 Tbs rosemary or mixed herbs optional
• 300gms liquid egg whites
• 1 tsp bicarbonate soda
• 1 Tbs psyllium husks

 

METHOD

Preheat oven to 180 degrees Celsius. Line loaf tin with no stick paper. Set aside.

Place all ingredients in a food processor and mix until combined into a dough. Transfer the dough to the prepared loaf tin and bake for 40-50 minutes until cooked through. Careful not to over bake the loaf. Remove from oven and allow to cool in tin.

Turn out and slice to serve. Keeps well for several days in the fridge or weeks in the freezer. Top with pepita seeds optional

Serves 10 - GF P SF DF* Macros- per slice kcal 189 P12 C8 F2 

   

SEEDY FLAX VEGAN PROTEIN BREAD

 

 INGREDIENTS

• 2/3 cup oat or quinoa flour 
• 1/3 cup flax seed
• 1/3 cup sunflower seeds
• 1/3 cup almonds
• 2/3 cup Neat Nutrition Naked vegan protein powder
• 2 tsp baking powder
• 1 tsp sea salt
• 2Tbs psyllium husks
• 1/4 cup coconut oil
• 1 cup water

 

METHOD

Preheat oven to 180 degrees Celsius. Line loaf tin with baking powder. Place dry ingredients in a food processor and pulse. Add wet ingredients.

Mix until you get a sticky batter. Let is sit for 30 mins to allow for the psyllium husks to expand. If the mixture is too thick add some more water.

C:\Users\morgak03\Desktop\FOOD FILES\Neat nutrition\IMG_5257.JPGPour into loaf tin and bake for 50-55 minutes until golden brown. Remove and cool on a wire rack before turning out. This is a dense seedy more ‘bread’ like loaf.

Serves 10 - GF P SF DF Macros- per slice kcal 152 P11 C4 F9

 

QUINOA COCONUT PROTEIN LOAF

 

 INGREDIENTS

• 75gms quinoa flour 
• 75gms coconut flour
• 2 TBS psyllium husks
• 60gms Neat nutrition naked whey powder
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp sea salt
• 2/3 cup liquid egg whites
• 125gms plain fat free Greek yoghurt

 

METHOD

Preheat oven to 180 degrees Celsius. Line loaf tin with baking powder. Place all ingredients in a food processor or blender. Mix until you get a sticky batter. Pour into loaf tin and bake for 40-45 minutes until golden brown.

Remove and cool on a wire rack before turning out. Serve sweet or savoury with nut butter or avocado. It even tastes amazing on its own.

Serves 10 - GF SF - macros per slice – 147kcal P11 C7 F1

 

PEANUT BUTTER PROTEIN BREAD

INGREDIENTS 

• 2 ripe bananas
• 2 scoops neat nutrition naked whey
• 2 Tbs peanut butter natural
• 1 cup oat flour
• 2 eggs whole
• 1 tsp baking powder
• 1 Tbs coconut oil melted
• 100ml almond milk
• 8 drops stevia liquid

 

METHOD 

Preheat oven to 180 degrees Celsius. Place all ingredients in a food processor and blend until combined.

Pour into loaf tin. Bake for 35-45 minutes until brown. Varies per oven but make sure the knife comes out clean. Serve warm with yoghurt and berries or a lashing of peanut butter.

Serves 8 - GF DF SF P - macro per slice kcal 157 P10 C12 F6 

 

This blogpost is written by Katie Morgan, an Aussie blogger who writes about all things health, nutrition, fitness, love and travel on her website: Kale and the Kettlebell. She’s dedicated to living a healthier, happier and more active lifestyle. Obsessed with protein pancakes, smoothie bowls and nut butter, Katie is a big advocate for everything in moderation. Her hottest tip? Stop trying to eat and exercise for how you look - focus on how you feel and you will be surprised with the results. “Take care of your body – it’s the only place you have to live forever”