Incorporate this

If you only make the following few changes to your eating habits, it will make a difference for you.

If you eat bread, stop, and use this recipe instead. It tastes good especially when fresh, and it will not cause your blood glucose to increase much. Regular bread even if it says whole grain bread will elevate the blood glucose too much and usually make you gain weight around your waist.

The Super Bread will not do that, it may instead slow down the absorption of glucose from other foods you eat.

Start to add either organic beans or lentils to your meals. They are very low glycemic index foods and will help lower the glycemic index of your meals and keep your blood glucose at a lower normal range. They are also a good source of protein if you eat plant based (vegan). You can easily add beans or lentils to salads and soups. You can also add them to a pasta sauce, and it will slow down the absorption of the glucose in the pasta.

Super Bread


• ½ cup (60 g) pumpkin seeds
• ½ cup (90 g) flaxseed
• 1 and 2/3 cup (250 g) almonds
• 2 tbsp. chia seeds
• 1/2 cup (50 g) oats groats (whole seeds)
• 4 tbsp. psyllium husk powder**
• 1 tsp. salt
• 300 ml water
• ** Psyllium husks are a crucial ingredient in this recipe so don’t leave out or try to substitute with other seeds. It’s the “glue” that will hold your bread together. It’s available at most organic or health stores.


1. Put the nuts and seeds in your food processor and blend until coarsely ground. You can experiment with how much you want to blend the nuts and seeds and see what works best for you. Grind the flax seeds separately in a coffee grinder for 10 seconds before you add it to the rest of the mix.

2. In a large mixing bowl, combine the ground nuts and seeds with all other dry ingredients and stir well.

3. Add the water to the dry ingredients and stir well using your hands or a spoon. The dough should become very thick, yet still stirrable. Should that not be the case, add a few tablespoons water until the dough becomes manageable again.

4. Transfer the dough to a (silicon) loaf pan. Flatten the top with a spatula or the back of a spoon.

5. Heat the oven to 350° F.

6. Bake for 30 minutes. Remove bread from loaf pan and place upside down on the oven rack. Bake for another 25-30 minutes.

7. Allow to cool completely if you are going to freeze it. You can keep it frozen for up to 6 months. Or store in your fridge in an air-tight container for up to 5 days