Gluten Bread: Friend Or Foe In Plant-Based Diets?

Gluten-free bread is a staple for many people on a plant-based diet. While it is possible to find gluten-free bread in grocery stores, it can be challenging to find vegan and gluten-free bread that tastes good. A plant-based diet focuses on eating a high amount of plants and modifying the amount of animal products. A gluten-free diet, on the other hand, focuses on avoiding gluten, a protein found in wheat, barley, rye, and triticale.

There are many gluten-free bread recipes available online that are also vegan and taste delicious. These recipes often use a combination of gluten-free flours, such as buckwheat, rice, or almond flour, and ingredients like psyllium husk, baking powder, and chia seeds to bind the dough together.

Some people on a plant-based diet may also choose to make their own sourdough bread, which is naturally vegan and gluten-free, or opt for gluten-free alternatives to traditional bread, such as tortillas, flatbreads, or crackers.

Gluten-free bread is possible on a plant-based diet

Eating a plant-based diet means choosing healthy, whole, unprocessed foods. It involves avoiding meat altogether and consuming other animal-based products in moderation. There are different types of plant-based diets, including vegan, vegetarian, pescatarian, and flexitarian diets. Regardless of the type of plant-based diet followed, eating more plants and whole grains is beneficial for health and the environment.

When it comes to bread, there are many options that can be included in a plant-based diet. Some types of bread that are suitable include whole grain bread, sourdough bread, flaxseed bread, sprouted grain bread, and buckwheat bread. These breads offer various nutritional benefits and can be part of a healthy, plant-based diet.

For those who need to follow a gluten-free diet, it is still possible to enjoy bread on a plant-based diet. Gluten-free plant-based bread options include gluten-free vegan bread made with buckwheat groats, rolled oats, chia seeds, psyllium husk, baking powder, baking soda, applesauce, and salt. This bread can be enjoyed as sandwiches or toast and is a tasty and healthy option for those following a gluten-free and plant-based diet.

Additionally, there are gluten-free vegan bread recipes that use a combination of nuts, seeds, and oats. These recipes typically include rolled oats, nuts or seeds of choice, flaxseed meal or chia seed meal, psyllium husk or psyllium husk powder, and water. This bread is easy to make and can be customized with different nuts and seeds. It is a nutritious and satisfying option for those following a gluten-free and plant-based diet.

In conclusion, it is possible to enjoy bread on a plant-based diet, even if one needs to follow a gluten-free diet. By choosing suitable bread types and recipes, individuals can still include bread as part of a healthy and delicious plant-based diet.

Gluten-free bread can be made from buckwheat, quinoa, and oats

Gluten-free bread can be made from a variety of ingredients, including buckwheat, quinoa, and oats. Here is some more information on how to make gluten-free bread using these ingredients:

Buckwheat Bread

This bread is made using hulled raw buckwheat, which despite its name, is gluten-free. This bread is dense and delicious, with a nutty flavor. The process is simple and only requires about 10 minutes of active work. First, rinse and then soak the buckwheat in cold water for 6 to 7 hours. Drain the water and blend the buckwheat with a small amount of water and salt. Pour the mixture into a bowl, cover, and let it sit at room temperature for 12 to 24 hours to ferment. Preheat the oven to 350 °F, line a loaf pan with baking paper, and pour the fermented buckwheat dough into the pan. Bake for 90 minutes, or until the bread is golden brown and firm. Allow the bread to cool before slicing for improved texture.

Quinoa Bread

This bread is made with quinoa flour, almond flour, flax, and tahini, resulting in a savory loaf with a rustic feel. It is a simple recipe that requires only one bowl and no yeast proofing or hand kneading. Combine nondairy milk, tahini, apple cider vinegar, and maple syrup in a small bowl. In a large mixing bowl, combine quinoa flour, almond flour, flax meal, baking powder, baking soda, and salt. Add the wet ingredients to the dry ingredients and mix to form a sticky dough. Transfer the dough to a loaf pan and bake for 1 hour at 350°F. Allow the bread to cool before removing it from the pan and slicing.

Oat Bread

This hearty gluten-free oat bread is perfect for sandwiches. It is easy to slice and holds together well. To make this bread, combine gluten-free flour, gluten-free rolled oats, baking powder, psyllium husk powder, salt, eggs, butter, and honey or brown sugar. Active dry yeast and warm water can be added to help the bread rise. Mix the ingredients, form a dough, and place it in a greased bread loaf tin. Let the dough rise for about 45 minutes, then bake at 350°F for 35-45 minutes, or until the internal temperature reaches 190-200°F. Allow the bread to cool before slicing for best results.

Gluten-free bread is difficult to find in stores

Gluten-free bread can be challenging to find in stores, and even when available, it may not meet your expectations. Here are some difficulties you may encounter when searching for gluten-free bread in stores:

• Limited Availability: Gluten-free bread is often stocked in smaller quantities than regular bread, and some stores may not carry it at all. This can make it difficult to find a consistent supply, especially if you're particular about the brand or type of gluten-free bread you prefer.
• High Price: Gluten-free products, including bread, tend to be more expensive than their gluten-containing counterparts. This can be a significant barrier, especially if you're on a tight budget or need to feed a large family.
• Taste and Texture: Gluten-free bread has a reputation for being dry, crumbly, and less flavorful than regular bread. While there are some excellent options available, finding one that matches your taste preferences can take some trial and error.
• Small Serving Sizes: Gluten-free bread slices are often smaller than regular bread slices. This can be frustrating if you're used to a certain portion size or find that you need to eat multiple slices to feel satisfied.
• Limited Freshness: Some gluten-free breads have a shorter shelf life than regular bread and may need to be refrigerated or frozen to maintain freshness. This can be inconvenient if you don't have the storage space or forget to thaw the bread before use.
• Inconsistent Results: Not all gluten-free breads are created equal. You may find that a particular brand or variety works well for you, but then it may be discontinued or difficult to find in your local stores. This inconsistency can make it challenging to find a reliable source of gluten-free bread.
• Cross-Contamination Concerns: If you have celiac disease or a severe gluten intolerance, even trace amounts of gluten can be problematic. Some gluten-free breads are produced in facilities that also handle gluten-containing products, which may increase the risk of cross-contamination.

While gluten-free bread can be more challenging to find in stores, it's not impossible. Many stores are increasingly offering gluten-free options to meet the growing demand. However, you may need to be flexible and willing to try different brands and varieties to find the ones that best suit your taste and texture preferences. Additionally, don't be afraid to provide feedback to stores and manufacturers, as this can help them improve their gluten-free offerings.

Gluten-free bread can be made without sugar, oil, or salt

For example, one recipe for gluten-free bread includes sugar or honey, active dry yeast, white rice flour, tapioca starch, potato starch or arrowroot starch, millet flour or almond flour, ground flaxseed, xanthan gum, baking powder, salt, oil, egg whites, and apple cider vinegar. In this recipe, sugar or honey is used as food for the yeast, which helps activate it and produces carbon dioxide, causing the dough to rise. The oil adds moisture and richness, contributing to a soft texture and extending the bread's shelf life. Salt is added for overall flavor and to regulate yeast activity.

Another recipe for gluten-free bread does not include sugar, oil, or salt. Instead, it uses gluten-free all-purpose flour, xanthan gum, gluten-free baking powder, rapid-rise/instant yeast, extra virgin olive oil, honey, apple cider vinegar, warm water, and egg whites. The olive oil in this recipe is used to retain moisture in the bread, and the honey adds a bit of sweetness to balance out the earthy flavors of the flour.

It is important to note that the ingredients used in gluten-free bread can vary depending on the recipe and the type of gluten-free flour used. Some recipes may be more restrictive than others in terms of the ingredients used. It is always a good idea to read through the recipe and make sure you have all the necessary ingredients before starting.

Gluten-free bread can be made using a food processor and an oven

Ingredients:

• 2 1/2 cups (340 g) gluten-free flour blend with xanthan gum
• 2 Tbsp. Ground flaxseed
• 1 Tbsp. Psyllium husk powder, not whole husk
• 2 tsp. Rapid-rise yeast (must be rapid-rise)
• 1 1/2 cups + 2 Tbsp. warm water (120 F)
• 3 Tbsp. Extra virgin olive oil
• 2 Tbsp. Pure maple syrup, honey, or sweetener of choice
• 1 Tbsp. Apple cider vinegar
• 1/4 cup seeds of choice (optional)

Instructions:

• Add the dry ingredients (flour, flaxseed, psyllium husk powder, yeast, and salt) to a food processor and pulse a few times to combine.
• Add the wet ingredients (water, olive oil, sweetener, apple cider vinegar, and egg whites) to the food processor and process until the dough is smooth. This should take about two minutes.
• Transfer the dough to a lightly oiled bread pan. No need to smooth the top.
• Cover the pan with a damp, warm kitchen towel and let the dough rise in a warm place until it doubles in size. This may take around 1-2 hours, depending on the temperature.
• Preheat the oven to 375 F.
• Once the dough has risen, bake it in the preheated oven for 45-50 minutes, or until the crust turns golden brown and the internal temperature reaches 205 F.
• Remove the bread from the oven and transfer it to a wire rack to cool completely before slicing.

Some tips for making gluten-free bread using a food processor and oven:

• Don't scoop the flour directly from the bag with your measuring cup. Instead, use a spoon to scoop the flour into the measuring cup and level it off with a knife. Alternatively, use a kitchen scale to weigh the flour for more accuracy.
• Bring all wet ingredients to room temperature before adding them, as yeast needs warmth to grow.
• Use the oven method to let the dough rise: turn on the oven to 200°F for 5 minutes, then turn it off. This creates an ideal environment for the yeast dough to rise.
• To check if the bread is fully cooked, insert an instant-read thermometer into the bottom of the loaf (without touching the pan). The temperature should be approximately 205-210°F when done.

Gluten-free bread can be made with various ingredients and techniques, but using a food processor and oven is a convenient and effective method that produces delicious and nutritious bread.

Frequently asked questions