Delicious and Nutritious Whole Food Plant-Based Bread Recipes

For those embracing a whole food plant-based (WFPB) diet, finding suitable bread options can be a challenge. Many store-bought breads contain processed ingredients, oils, and refined sugars that don't align with WFPB principles. Fortunately, making your own bread at home is a rewarding and healthy alternative. This article explores a variety of WFPB bread recipes, from simple whole wheat loaves to gluten-free options, ensuring there's something for everyone.

Understanding the Whole Food Plant-Based Diet

Before diving into the recipes, it's essential to understand what constitutes a WFPB diet. This dietary approach emphasizes whole, unrefined plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. It excludes or minimizes animal products, processed foods, oils, and refined sugars. When it comes to bread, this means opting for recipes that use whole grains like whole wheat, sprouted wheat, or gluten-free flours like buckwheat and quinoa, and natural sweeteners like maple syrup or date paste.

Key Ingredients in WFPB Bread

• Whole Wheat Flour: The foundation of many WFPB bread recipes, whole wheat flour adds a rich, nutty flavor and boosts the nutritional profile with fiber and protein. Ensure it is 100% whole wheat flour for optimal benefits.
• Gluten-Free Flours: For those avoiding gluten, flours like buckwheat, quinoa, oat flour, almond flour, and cornmeal offer alternatives. These flours can be used individually or in combination to create a satisfying texture.
• Yeast: Essential for leavening, yeast helps the bread rise, creating a light and airy texture. Instant yeast, bread machine yeast, and rapid-rise instant yeast can be used interchangeably.
• Natural Sweeteners: Maple syrup and date paste are common natural sweeteners in WFPB bread recipes. They add a touch of sweetness without the drawbacks of refined sugars. Other options include using fruit purees or small amounts of coconut sugar.
• Nuts and Seeds: Add texture, flavor, and nutritional value to bread. Almonds, walnuts, pecans, sunflower seeds, and flaxseeds are excellent choices.
• Psyllium Husk: This ingredient is particularly important in gluten-free bread recipes, as it helps to bind the ingredients and create a more bread-like texture.

No-Knead Whole Wheat Bread

This simple recipe requires only five ingredients and minimal effort, making it perfect for beginner bakers.

Ingredients:

• 3 cups (360g) whole wheat flour
• 1 ¼ cups (300ml) warm water
• 2 tablespoons maple syrup
• 1 teaspoon salt
• 2 ¼ teaspoons instant yeast

Instructions:

1. In a medium-sized mixing bowl, whisk together the maple syrup and warm water. Sprinkle in the yeast and stir. Let it sit for 5-10 minutes to activate.
2. In a large mixing bowl, combine the whole wheat flour and salt.
3. Pour the liquid mixture into the bowl with the flour and salt, and stir until well combined. The dough will be sticky.
4. Line a 9 x 5 inch loaf pan with parchment paper. Pour the batter into the pan and smooth the top.
5. Cover the pan and let the dough rise for 25-30 minutes, until it has nearly doubled in size.
6. Preheat the oven to 350°F (175°C).
7. Bake for approximately 40 minutes, or until golden brown and the loaf sounds hollow when tapped.
8. Let the bread cool completely before slicing and serving.

Plant-Based Gluten-Free Bread

This recipe utilizes buckwheat and quinoa for a nutritious and gluten-free loaf.

Ingredients:

• 1 cup buckwheat, soaked overnight
• 1 cup quinoa, soaked overnight
• Other gluten-free ingredients (the user did not specify other ingredients, so this part of the recipe is incomplete)

Instructions:

1. Preheat oven to 350°F (175°C).
2. Rinse and drain the soaked buckwheat and quinoa.
3. Place all ingredients into a food processor and mix lightly until just blended. Over mixing might prevent bread from baking through.
4. Pour into a silicone bread pan or lightly oiled bread pan.
5. Bake for 1 hour.
6. Remove from pan and let cool completely before cutting.

Four-Ingredient Super-Power Bread

This recipe is incredibly simple, using oats, nuts/seeds, flaxseed meal, and psyllium husk.

Read also: Satisfy Your Cravings with Whole Foods

Ingredients:

• 1 1/2 cups rolled oats
• 1 1/3 cups mixed nuts and seeds (almonds, walnuts, pecans, sunflower seeds, etc.)
• 1/2 cup flaxseed meal
• 3 tablespoons psyllium husk
• 2 cups water

Instructions:

1. Line a 9x5-inch loaf pan with parchment paper, leaving an overhang on opposite sides.
2. In a large bowl, stir together the oats, nuts/seeds, flaxseed meal, psyllium husk, and optional salt.
3. Add the water, stirring until completely combined. The dough will be very thick and stiff.
4. Transfer the dough to the prepared loaf pan and smooth the top with your hands, moistening them with water if needed.
5. Preheat the oven to 400°F (200°C). Let the dough stand for 15 minutes while the oven preheats.
6. Bake in the preheated oven for 55 to 65 minutes until the bread is dry to the touch, browned, and sounds hollow when tapped.
7. Cool bread in pan for 15 minutes and then use parchment paper to remove bread to a cooling rack.

Crusty Vegan Bread (3 Ingredients)

This recipe is incredibly simple, requiring only flour, water, and yeast.

Ingredients:

• 3.25 cups all-purpose flour
• 1.5 cups warm water
• 2 tsp instant dry yeast
• 1.5 tsp sea salt

Instructions:

1. Add the flour, yeast, and sea salt to a large mixing bowl or your kitchen aid mixer.
2. Mix in the water and stir well until incorporated.
3. Cover the bowl loosely with a kitchen towel or plastic wrap and let it rest at room temperature for 2 to 3 hours (or overnight).
4. After about 2 hours, check the dough; the surface should be dotted with bubbles.
5. Turn the dough onto a floured surface and sprinkle it with a little flour. Shape it into a round loaf by folding it over on itself a few times (no kneading!).
6. Meanwhile, preheat your oven to 450°F (232°C) with a pizza stone inside. If you don't have a pizza stone, preheat a cast iron dutch oven with the lid on instead. Place a baking dish with a couple of inches of water in it on the bottom rack to help create steam inside the oven for a crispy crust.
7. Sprinkle a pizza peel or a cardboard box with some flour and place the bread loaf on top. Allow it to rest for 45 minutes while the oven warms up.
8. Using a serrated knife, make a few slits on top of the loaf.
9. Sprinkle the pizza stone with a little bit of the semolina flour, then gently slide the bread dough onto it just like you would do with a pizza.
10. Cook for about 30 minutes until golden brown.
11. Transfer to a cooling rack and allow to cool down before slicing.

Sprouted Whole Wheat Bread

This recipe uses sprouted whole wheat flour for added nutrition and digestibility.

Ingredients:

• 2 1/4 teaspoons instant yeast
• 1/4 cup warm water
• 1/4 cup maple syrup
• 3 1/2 cups sprouted whole wheat flour, divided
• 1 1/4 teaspoons salt
• 1/4 cup rolled oats or seeds

Instructions:

1. Sprinkle the yeast into the bowl of your stand mixer. Slowly add the warm water and maple syrup, and mix gently until the yeast dissolves. Allow the yeast mixture to sit for about 5 minutes until it starts to foam.
2. Using the regular paddle attachment on your mixer, slowly incorporate 2 cups of flour, along with the salt and oats or seeds, into the yeast mixture. Mix on the lowest setting until combined, scraping down the sides of the bowl if necessary.
3. Switch to the dough hook attachment and gradually add the remaining flour as you knead the dough. The amount of flour may vary depending on the type of whole wheat flour you’re using. The dough should come together and release from the sides of the mixing bowl, but it should still be slightly sticky.
4. Cover the mixing bowl with plastic wrap and let the dough rise in a warm place until it doubles in size. Using the “proof” setting on your oven is a convenient option for this step.
5. Once the dough has risen, punch it down to release any air pockets. Shape it into one prepared 9″ x 5″ loaf pan. Cover the pan with plastic wrap and let the dough rise again for about an hour.
6. Preheat your oven to 350°F (175°C).
7. Bake the bread for 35-40 minutes, or until the tops are lightly browned and the loaves sound hollow when tapped.
8. Allow the bread to cool in the pan for at least 15 minutes before slicing. Once cooled, store it in a bag or airtight container for up to 5 days.

Tips for WFPB Bread Baking Success

• Use Fresh Yeast: Ensure your yeast is fresh to guarantee proper leavening. If unsure, test the yeast by mixing it with warm water and a touch of sweetener; it should foam within a few minutes.
• Warm Environment for Rising: A warm, draft-free environment is crucial for the dough to rise. A “proof” setting on your oven or a warm spot in your kitchen works well.
• Don't Overmix: When using a food processor, avoid over mixing the ingredients, especially for gluten-free bread, as it can prevent the bread from baking through.
• Cool Completely: Allow the bread to cool completely before slicing to prevent it from becoming gummy.
• Proper Storage: Store homemade bread in an airtight container or storage bag in the refrigerator to maintain freshness. It can also be frozen for longer storage.

Other WFPB Bread Ideas

Beyond basic loaves, there are many other types of bread you can make following WFPB guidelines:

• Cornbread: Use whole cornmeal and natural sweeteners for a plant-based version of this Southern classic.
• Pita Bread: A simple recipe with whole wheat flour can create fluffy pita bread for wraps or dipping.
• Focaccia: Experiment with toppings like sun-dried tomatoes, caramelized onions, and herbs for a flavorful focaccia.
• Tortillas: Use whole wheat flour or cornmeal for homemade tortillas, perfect for tacos and burritos.
• Muffins: Whole grain corn muffins are ideal as sides or snacks.

Read also: Whole Foods Breakfast Options

Read also: Plant-Based Diet Guide

tags: #whole #food #plant #based #diet #bread