Yum! looks amazing right? If you have an issue with gluten, are trying to eat more raw foods, or just want to avoid eating baked breads, then you are going to love this recipe!
The one thing I really missed when I got into the raw diet was bread and biscuity type things. I grew up eating sandwiches all the time and have a bit of an obsession with them, but as we all know, a typical sandwich isn’t really all that healthy.
Luckily, I found Russell James’s website in my early days of beginning a raw food diet, so I learned pretty quickly how to make something to cure my sandwich cravings which was both healthy and delicious. Russell really is a genius – just wait until you taste this recipe!
This bread is not too difficult to pull together, and it will store well in the fridge for a few days. You can also freeze slices of it, so it’s there whenever you want a piece!
What Makes This Bread Recipe So Healthy?
When compared to other methods of food preparation, raw food is always the most nutrition-packed. If I were to list all of the health benefits this recipe has for you, the post would be far too long, and I would be taking up time you could be using to actually make it!
Today, I have highlighted a few of the ingredients to show you just why you should try this recipe out!
Sprouted buckwheat is simply amazing. This is what gives the bread its “carb” effect, without actually using wheat or gluten. Buckwheat isn’t even a grain. It is said to be one of the most complete proteins and contains 8 essential amino acids. That alone is enough of a reason to start eating it. It helps to balance blood sugar and blood pressure, it cleanses the colon, and is full of “rutin,’ a compound that is a powerful capillary wall strengthener. Buckwheat is high in iron and aids in the prevention of osteoporosis, thanks to its high boron and calcium content, and it also helps to alkalise the body.
Zucchini is rich in flavonoid poly-phenolic anti-oxidants such as lutein, zea-xanthin, and carotenes. These help fight free radicals that cause ageing and certain diseases. It is also rich in Vitamin E, with 200IU per 100gram of zucchini, and a good source of potassium and vitamin C. Zucchini contains moderate levels of B complex vitamins.
Lemon: The acidic taste of lemons comes from citric acid, which makes up 8% of the juice. Lemon juice aids digestion, helps to dissolve kidney stones, and is exceptionally beneficial in promoting a healthy liver. Lemons are also an excellent source of vitamin C, which is a powerful natural anti-oxidant. Lemons help the body to fight infections, can help fight oral cancers, and are a good source of minerals.
Avocados are loaded with heart healthy monounsaturated fats and are rich in oleic acid, which is an omega 9 fat. Oleic acid has been shown to reduce inflammation and to have beneficial effects on some genes linked to cancers. Avocados are also loaded with anti-oxidants that help the eyes, and contain heaps of vitamins and minerals:
- Vitamin K: 26% of the RDA.
- Folate: 20% of the RDA.
- Vitamin C: 17% of the RDA.
- Potassium: 14% of the RDA.
- Vitamin B5: 14% of the RDA.
- Vitamin B6: 13% of the RDA.
- Vitamin E: 10% of the RDA.
Raw Buckwheat Bread
Makes 18 ‘slices’
1/2 cup olive oil
1 1/2 cups sun-dried tomatoes
3 cups sprouted buckwheat
3 1/2 cups peeled courgette (zucchini), roughly chopped
2 cups apple, cored and roughly chopped
3 tablespoons lemon juice
1 large onion
1/2 cup minced parsley
1 cup flax meal
- Process the olive oil, sun-dried tomatoes, sprouted buckwheat, courgette, apple, lemon juice, avocados, onion, and parsley until thoroughly mixed.
- Transfer to a large bowl and mix with the flax meal by hand. The reason you do this separately (not in the processor) is that you are likely to have too much mixture for the size of the processor at this point. When you add the flax meal, the mixture will become quite heavy and sticky and could overwork your machine.
- When mixed, process the whole batter in the machine again, but in small batches to achieve a light fluffy texture.
- Divide the mixture in half and place on Paraflexx (nonstick) sheets on dehydrator trays. You can use a normal oven on the lowest setting with door open. Keep an eye on it though as it’s going to be hotter than a dehydrator would be.
- Use a spatula to spread the mixture evenly to all 4 sides and corners of the Paraflexx sheet. If the mixture is too sticky, you can wet the spatula to make things easier. Score the whole thing into 9 squares with a knife.
- Dehydrate for 2 hours at 110-115 F. Then remove the Paraflexx sheets by placing another dehydrator tray and mesh on top, and invert so that your original sheet of bread is upside down. That will allow you to peel the Paraflexx sheet off. Continue to dehydrate the underside of the bread.
- Dehydrate for approximately 8 hours more (do this overnight so you’re not tempted to eat it before it’s ready), or until bread feels light in your hand. If the pieces don’t fully come apart where you scored, use a knife to cut them.
This next part of the recipe isn’t something you have to make, the bread is still amazing with other fillings, but this cashew mayo recipe is really out of this world!
- 1 cup cashews
- 2 tablespoons lemon juice
- 1/2 teaspoon salt
- 2 tablespoons chopped onion
- 1/4 cup water
- 1/2 teaspoon honey (or desired sweetener)
- Blend all ingredients in a high-speed blender until smooth.
The mushrooms are also optional.
- Cut portabello mushrooms into thick 1 cm wide strips. Marinate them for a couple of hours or overnight in equal parts of tamari and olive oil.
- Arrange them on a dehydrator sheet and dehydrate overnight.
If you make this, we’d love to hear how it turned out. You can leave a comment below!
Who Is The Raw Chef? – Russell James
”Before I got into raw food, I felt rubbish and I most definitely looked rubbish. Even though I was eating “good” food (meat, chicken, veg and fruit), I had very little energy, I always looked a bit ill, and I couldn’t shake off an acne problem. I was up for trying anything to look and feel better, so back in 2004, I went to Koh Samui in Thailand for a 7-day fast – and discovered raw food.
I spent all my spare time reading up on raw food, finding the best places to buy ingredients, and experimenting with delicious, practical recipes – which I shared on my blog. I’d not been trained as a chef at all, but off the back of my blog I had people from all over the world flying in to take classes with me.
Now, after a year in the US writing and teaching at culinary academies, I’ve set up Raw Chef HQ in London, and I’m sharing my recipes and ideas with 43,122 people from over 50 countries in my Raw Chef community.”