Called Essene bread or – biblically – Ezekiel bread, this bread delights lovers of healthy eating. There is no doubt that it is worth using it regularly. You can easily prepare it at home.
The history of Essene bread goes back thousands of years. The creation of the recipe is attributed to the Essenes – the Jewish community living in the area around the Dead Sea in the period between the 2nd century BC and the 1st century AD. It is in the manuscripts from this period and area that there are mentions of a unique method of preparing bread, based on the sprouting of grains.
The Essenes had no doubt that food was intended to nourish both body and spirit. It is for this reason that their way of making bread had an almost ritual character. The whole process included sprouting wheat grains, then grinding them and forming them into cakes. What is important is that such bread was not baked, but only dried in the sun. The Old Testament also contains mention of the preparation of this bread, also called Ezekiel’s Bread.
Over time, of course, the technique of baking Essene bread changed. In the Middle Ages, monks baked it at low temperatures. In the 19th century, when dietetics was developing dynamically, this healthy baked goods became popular again. Although it looks modest at first glance, this inconspicuous loaf hides enormous power. This is an ideal option for anyone who wants to eat simply, healthily and consciously.
You wonder what properties does Essene bread have? It turns out that it is a product that can do a lot of good for the body.
First of all, thanks to the high content of dietary fiber, Ezekiel’s bread supports the heart and helps reduce “bad” cholesterol. Eating such bread regularly may have a beneficial effect on your lipid profile.
Essene bread also has a low glycemic index. The grains and legumes it contains are a source of protein and complex carbohydrates that are absorbed slowly, preventing sudden spikes in glucose. It is also worth eating such bread to support intestinal function. It is easily digestible and friendly to the digestive systemdoes not burden the stomach and does not cause discomfort after a meal.
This biblical bread is also a source of vitamins (including C and B group) and minerals (including zinc, phosphorus, calcium, magnesium, iron, folic acid).
Ingredients list:
- 125 ml of rye sourdough,
- 3 tablespoons of wheat flour and a little for sprinkling,
- 6 tablespoons of spelled flour,
- 6 tablespoons of millet flour,
- 6 tablespoons of barley flour,
- 100 g of cooked lentils,
- 100 g of cooked broad beans,
- 370 ml of warm water.
Prepare a larger bowl.
Mix 3 tablespoons of rye leaven, add wheat flour, half of the spelled flour, millet flour and barley flour.
Add water and knead the dough gently.
Then cover the bowl with a cloth and leave in a warm place for about 12 hours.
Using a blender, grind the broad beans and lentils, but few lumps should remain.
Add ground lentils and broad beans, and the rest of the spelled, millet and barley flour to the leaven. Mix everything thoroughly.
Place the dough – preferably in a wicker basket – and sprinkle with a little wheat flour. Set aside again in a warm place – this time for about an hour.
Pour into the form and bake at 220 degrees C for 20 minutesthen reduce the temperature to 200 degrees and bake for another 20 minutes. Remove Ezekiel bread and allow to cool.
Sources: guster.pl, Terazgotuje.pl
