But a slice is only 80 kcal, but provides a lot of vitamins and minerals necessary for the body. People on a diet and those who limit sugar or gluten often choose this bread. Many claim that it is the healthiest bread in the world, and its recipe is over 2,000 years old.
Ezekiel bread, also called Essene bread, is a culinary “monument” whose the recipe is over two millennia old. Its history is inextricably linked with the Essenes – an ascetic Jewish community living around the Dead Sea between the 2nd century BC and the 1st century AD. It is in their manuscripts and the Old Testament that a unique method of bread production was found, based on cereal germination.
What was it about? Wheat grains were allowed to germinate, which increased their nutritional value. Then eats were ground and formed into cakes, but they were not put in the oven, but dried in the sun. Over time, this technique has evolved. The tradition of baking Ezekiel bread in the Middle Ages was taken over by monks and started baking it at low temperatures. In the 19th century, when dietetics developed, the world remembered this bread again. Although the method of its preparation is very different from the original one, this bread still provides a lot of nutrients.
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The difference that works to the advantage of Essene bread is, first of all, much richer composition. Standard wheat loaves are often prepared from refined flour (heavily ground, which does not contain, among others, bran) – it is deprived of the most important nutritional values. Some breads, e.g. those made with whole grain flour, are healthy, but Ezekiel’s bread still beats them. This bread does not contain sugar, it is prepared from various sprouted grains and legumes, which improves its composition.
Bread ten is characterized by a higher fiber content. This helps stabilize LDL cholesterol and blood sugar levels. The presence of lentils enhances the health-promoting effect on the circulatory system, supporting blood pressure control and facilitating weight loss through a long-lasting feeling of satiety.
Unlike classic baked goods, this bread is a rich source of high-quality vegetable protein. It contains essential amino acids and a lot of protein – up to 5 g in one slice. It also has many vitamins and minerals and complex carbohydrates, thanks to which prevents sudden glucose spikes. In addition, bread is much easier to digest. In addition, it provides ingredients such as zinc, iron, magnesium, calcium and folic acid.
Ezekiel bread can be found in some bakeries or prepared at home – it will be a good option for people who limit sugar and gluten in their diet and want to take care of their figure. However, remember that this bread is not gluten-free, so not suitable for people suffering from celiac disease; however, it contains much less of this ingredient than a standard loaf, so if you want to limit gluten, this choice will be good for you.
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To prepare this bread you will need a standard cake tin measuring approximately 25 cm x 10 cm. This bread does not have a very dense consistency, so it won’t stay on the baking traythe use of a mold is necessary. In addition, you will also need a blender.
Ingredients:
- 125 ml rye leaven,
- 3 tablespoons of wheat flour (e.g. type 1850 or other unrefined),
- 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,
- egg (or a teaspoon of olive oil),
- a handful of black cumin, sesame and pumpkin seeds.
Preparation method:
1. Prepare a larger bowl, add 3 tablespoons of leaven, wheat flour and half each of spelled, millet and barley flour. Then pour water and knead the dough. Take a cotton cloth and cover the bowl with it, set aside for 12 hours to a warm place.
2. After the designated time has passed use a blender and grind the lentils and broad beans. The mass should be relatively smooth (with few lumps). Then add it to the leaven in the bowl. Add the rest of the flour there and mix everything. Place the dough in a wicker basket (if you don’t have one, use another bowl) and sprinkle with a little flour and leave to rise for an hour.
3. Place the dough in a cake tin. Beat the egg and brush the top with it (you can also use a little olive oil). Sprinkle the bread with black cumin, sesame and pumpkin seeds, you can also use other seeds depending on your preferences. Bake the bread for 20 minutes at 220 degrees C, then reduce the temperature to 200 degrees C and bake for another 20 minutes. Remove and cool.
Sources: Terazgotuje.pl, kontakter.pl
