“4-Ingredient 10-Minute Bread” That’s High-Protein, High-Fiber, Gluten-Free

Dr. Rupy Aujla, “The Kitchen Doctor”, shows us how:

Give us this day our daily bread…

By our counting, the four ingredients are:

1. Flax
2. Chia
3. Psyllium
4. Sunflowerseedswatersaltextravirginoliveoil

But we’ll let him off, because it is good:

• Flax: provides soluble fiber and omega-3 fats that are associated with lower inflammation and improved cholesterol markers, supporting cardiovascular health.
• Chia: soaked chia forms a gel that slows carbohydrate absorption, helping stabilize blood sugar and keeping you fuller for longer.
• Psyllium: absorbs water to form a gel that improves stool consistency and movement through your gut, with strong evidence showing effectiveness for constipation relief.
• Sunflower seeds: whole seeds add texture that increase chewing, which can improve digestion signals and has numerous benefits of its own.

Further, the combination of soluble fibers (flax, chia, psyllium) acts as prebiotics that support beneficial gut bacteria and digestive function.

To see how he makes it, enjoy:

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Want to learn more?

You might also like:

• Healthy Homemade Flatbreads ← a different healthy bread recipe of ours, if you prefer things in text
• Delicious Quinoa Avocado Bread ← another one, also in text
• Why Psyllium Is Healthy Through-And-Through
• The Tiniest Seeds With The Most Value: If You’re Not Taking Chia, You’re Missing Out ← update since writing this article, this writer just bought 5kg of chia seeds because they’re a lot cheaper in bulk!

Enjoy 😋