How to replace regular bread with seven amazing tips

Discover seven healthy ways to replace white bread

how to replace bread

Edited and resized image of Brenna Huff is available on Unsplash

Knowing how to replace common bread in your daily life can be the beginning of a healthy life. For many people, white bread is an essential food. However, most breads sold are made from refined wheat, a version that is low in fiber, nutrients and other beneficial components.

  • What are fresh, processed and ultra-processed foods

This version of bread causes a sudden increase in blood sugar levels and, consequently, an increase in caloric intake (see studies on this: 1, 2, 3). Many brands claim to make recipes from "whole" wheat, but these options still contain processed grains and refined wheat.

There are also many people who are intolerant to gluten, a protein found in wheat. This includes people with celiac disease and gluten sensitivity, who cannot eat regular bread (see studies on this here: 4, 5).

Fortunately, there are healthy alternatives that can be used as a substitute for regular bread​. Check out:

1. Aquafaba bread

Aquafaba is a term referring to the words "water" and "faba" (from beans). It is made from the cooking water of legumes such as beans, chickpeas and lentils, and is very famous in vegan cuisine and used as an egg substitute in the preparation of "white" in snow.

Discover its benefits and learn how to make this ingredient in the article "Aquafaba: benefits, recipes and how to make it". Next, check out how to replace regular bread with a fully vegan, gluten-free aquafaba bread recipe:

Ingredients

  • 1 cup of peeled almond flour
  • 1 teaspoon of nutritional yeast (optional)
  • 1 teaspoon of garlic powder
  • 1/4 teaspoon of dried thyme
  • Sp teaspoon of powdered yeast
  • A dash of baking soda
  • 1/3 cup of almond milk
  • 4 small slices of pickled jalapeno pepper (optional)
  • 1 tablespoon of almond butter
  • ½ teaspoon of roasted or raw sesame seeds
  • 2 cups of chickpea aquafaba
  • salt to taste

Method of preparation

  1. Preheat oven to 180ºC
  2. Mix the dry ingredients well
  3. Mix moist ingredients, except aquafaba, to make a puree.
  4. Add the liquid mixture to the dry ingredients and mix well
  5. Slowly add the chickpea aquafaba
  6. Place the mixture on a greased baking sheet
  7. Sprinkle some toasted or raw sesame seeds on each loaf
  8. Bake until the edges are golden (10 minutes in the oven)
  9. Turn off the oven. Let stand in the oven for another five minutes
  10. Remove the buns and let it cool
  11. Serve as a hamburger bun or however you like. Tastes best when cool or slightly warm.
  12. The recipe yields 14 buns

2. Ezekiel Bread

Ezekiel's bread is one of the healthiest breads there is. Also called Bible bread or manna bread, it comes from the Old Testament verse Ezekiel 4:9: “Take wheat and barley, beans and lentils, corn and spelled; put them in a storage jar and use them to make bread for yourself.” It's made from sprouted grains and legumes, including wheat, corn, barley, spelled, soybeans, and lentils. It's four grains and two legumes - already much more than you'd expect in a piece of white bread. As good as it is, the best part of Ezekiel bread is not just what grains are present, but how they were processed.

The beans are put to sprout before processing, so they contain smaller amounts of harmful antinutrients. This makes it much more nutritious and easily digestible, making it an excellent source of complete protein.

Ezekiel bread is also sugar free. However, if you are gluten sensitive, this option may not be ideal for you to replace bread.

Find out how to replace ordinary bread with the Ezekiel bread recipe:

Ingredients

  • 2 ½ cups of sprouted wheat grain
  • 1½ cups of sprouted spelled beans
  • ½ cup of sprouted barley grains
  • ½ cup sprouted corn kernels
  • ¼ cup of sprouted green lentils
  • 6 tablespoons of germinated organic soy, lupine, mung and/or other starchy grains
  • 4 cups of warm (not hot) water
  • 1 tablespoon of nectar/coconut flower syrup l
  • ½ cup of oil
  • 1½ tablespoons of active dry yeast
  • 1 teaspoon of salt

Method of preparation

  1. Preheat oven to 175ºC
  2. Mix the beans with the pulses. Grind them in a grain mill (or use a blender on high power for several minutes) to make your flour.
  3. put in a bowl
  4. In a separate bowl, add honey, water, ⅓ cup / 80 ml of oil, yeast and ½ cup / 120 g of flour mixture. Mix and let the mixture rest for 15 to 20 minutes until bubbly
  5. After that time, add the remaining flour mixture and salt. Stir until smooth. The mixture will be more like cake or cookie dough than ordinary bread dough.
  6. Grease two 23 x 13 cm bread pans with the remaining oil. Pour in the dough mixture and set aside in a warm place for about an hour to let it rise.
  7. Place the pans in the preheated oven and bake for about 50 minutes, or until the buns are golden.
  8. Store tightly wrapped in a cool, dry place. Keep for up to 3 days without refrigeration, 2 weeks in refrigeration; and freeze for indefinite storage

Makes 45 1cm thick slices.

3. Corn tortillas

Tortillas can be made with wheat or corn. Corn tortillas are gluten-free, but high in fiber, making them a great replacement for regular bread. See how to do it:

Ingredients

  • 4 cups of cornmeal
  • 1 cup wheat germ
  • ½ cup of oil
  • 1 teaspoon of soy lecithin
  • 1 teaspoon of salt
  • 1 cup chopped parsley
  • ½ tablespoon of saffron
  • Water (until the point)

Method of preparation

  1. Mix all the ingredients
  2. Add water to hydrate the dough
  3. Roll out the dough very thin
  4. cut into triangles
  5. Bake at 200 degrees until golden brown

4. Lettuce and green leaves

Vegetables and large leaves, such as lettuce and kale, are great for replacing bread and wrapping fillings. Lettuce wraps are extremely fresh and much lower in calories than bread.

5. Sweet Potatoes and Vegetables

Baked sweet potato slices are an excellent and tasty substitute for bread, especially in hamburgers. Other vegetables, such as eggplant, peppers, cucumbers and mushrooms, are also great substitutes for bread. They are fresh, tasty alternatives rich in complex carbohydrates that don't raise blood sugar levels as quickly as white bread.

6. Tapioca

Tapioca is an indigenous recipe based on sweet flour, derived from cassava, a typical Brazilian food that has many nutritional advantages.

Usually found in the form of gum, it is possible to make the tapioca dough directly from the starch, hydrating it, or buy tapioca in the ready-made version, which can go straight to the frying pan. Composed primarily of carbohydrates with a high glycemic index, it is a great alternative to replace regular bread. In addition to the conventional tapioca fillings, you can try salads with tahini dressing; avocado seasoned with garlic, oil and salt; between others.

7. Rice roll

Rice roll, also called Vietnamese roll or rice paper, is a traditional Vietnamese dish. It can be served chilled or fried and is a popular appetizer in Vietnam. Rice leaves can be bought ready-made in oriental product houses. See how to do it:



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