Superfood buns without flour
You love superfoods and you love healthy bread and roll recipes. So why not combine both at once? And so today I would like to introduce you to one of my favorite roll recipes, which is really super easy and quick. And best of all: it is gluten free, vegan and rich in nutrients. The basis is oat flakes and these are rounded off with superfoods such as sprouted buckwheat, sprouted linseed, psyllium husks and baobab. I only rediscovered and appreciated baobab through our trip to Africa. The ingredients are rounded off with some apple cider vinegar and baking soda to make the dough nice and fluffy, and of course some salt. Typical bread spices such as caraway, fennel or anise are also perfect as an add-on.
But why did I choose the following superfoods?
Buckwheat is one of the healthy grain alternatives and is one of the good acidifiers in alkaline nutrition. The buckwheat germination process increases the nutrient content and makes the nutrients more available to us, making it an alkaline food. Buckwheat contains the valuable B vitamins B1 and B2, vitamin E, potassium, iron, calcium and magnesium. Above all, buckwheat is rich in the amino acid lysine. Lysine is particularly important for bone and muscle building. In general, however, buckwheat also has one good and high protein value.
sprouted flax seeds
Flaxseeds also provide us with proteinsbut above all with good and healthy ones Omega-3 fatty acids. The germination process ensures that we can absorb them particularly well, as well as all other nutrients. They are particularly rich in fiber and great for our intestinal flora and contain valuable secondary plant substances, such as the lignans. More and more studies are even emphasizing that lignans should reduce the growth of hormone receptor-positive breast cancer cells.
Flea seed shells are an absolute superfood for our intestinal flora, as they are rich in valuable fiber and promote the growth of our good gut bacteria. Also on ours cholesterol levels they have positive properties and studies repeatedly show positive effects of psyllium husks on fatty liver.
My latest and favorite rediscovery from our trip to Africa. In Tanzania, baobab is used to treat infectious diseases such as malaria, asthma, fever and gastrointestinal infections. But baobab is also great for them strengthen the liver (especially if you take medication) and also great for the heart. In addition, many valuable nutrients are included Vitamin C, calcium, magnesium and iron, but also polyphenols and again the good ones fiber 🙂
Incidentally, the high fiber content from the linseed, psyllium husks, baobab and oatmeal makes the rolls more digestible. The higher the fiber content, the better carbohydrates (also applies to sugar) can be digested and metabolized 😉 The fibers help to digest carbohydrates more slowly and reduce cravings and fill you up really well!
Advertisement: I got all 4 ingredients from Sunday Natural and I can warmly recommend them to you.
- Put all ingredients in a bowl.
- Add 320ml cold water and stir briefly.
- Then cover the dough and let it swell for at least 5 minutes. Meanwhile, preheat the oven to 240° top and bottom heat.
- Now line a tray with baking paper, form 6 rolls from the mixture with wet hands and place them on the tray. Cut the middle once lengthwise and crosswise for about 0.5cm.
- Put the 6 rolls on the middle rack in the oven and bake at 240° for approx. 20-25 minutes on top and bottom heat.
- Take the rolls out of the oven, let them cool down and et voilà.
Extra tip: For breakfast rolls, cranberries or raisins are also great for the rolls and I love the combination with Odilia chocolate cream. As an afternoon or evening snack, I can also highly recommend grated carrots, which you can incorporate.