136g protein
5-12+ meal
Strength By Fitness Recipes
Higher-SPC, High-Protein Blueberry Bread Made at Home.
A health & fitness friendly high-protein SPC meal from Strength by Fitness.
The meal
Welcome to Strength By fitness second nutritionally rich, high-protein, higher-SPC bread recipes that are rich in nutrients per unit of energy. This time we are giving you a protein and fiber-rich blueberry filled bread. Enjoy another homemade high-SPC bread recipe that´s super easy to do, and as nutritionally rich as it is amazingly tasty.
Ingredients
40g Chia seeds
35g psyllium husk powder
200g Rolled oats
25g Pumpkin seeds
25g sunflower seeds
20g Dried dates
25g Flax seeds
Pinch of salt
Pinch of cinnamon
3 Pinches of cacao
400ml water
1 tbsp olive oil
1 teaspoon baking soda
200g of blueberries
2 Carrots
100g of plant-based protein powder
Optional.
For those willing to walk on the darker side of a higher-SPC bread, add the following hedonistic ingredients that will make nutritional content and SPC worse while making the bread even tastier and more hedonistic ( a more hedonistic creation with a lower-SPC makes it undeniably worse for your healthy habits. Not an issue when its the atypical choice. But that’s why these two ingredients are optional ).
4 tablespoons of vegan butter.
1 teaspoon vanilla extract.
cook, prep & plan
First of all, this will be the same procedure as we did for our high-protein, banana bread. So let your chia seeds soak overnight. Ground your flax seeds properly so your body can properly absorb their nutrients.
Prepare your ingredients and line a loaf tin with baking paper, or lightly grease it with vegan butter.
Preheat your oven to roughly ~ 180°C
Grind your rolled oats in a mixer.
This turns them into perfect, nutritious flour.
You can skip the above rolled oats step and simply use 200 grams of whole rolled oats as they are if you prefer your blueberry bread to be denser, less moist, and more rough and tough to eat.
Or why not go half and half?
Grind half of the oats, and use the remaining 100g as they are.
Place the chia seeds, rolled oats (ground or not ), psyllium husk, nuts, seeds, half of your blueberries, and other ingredients, plus salt, into a large bowl.
Stir to combine.
Pour in the water and olive oil and mix well.
Once done.
Scrape the mix into your tin.
And leave it to soak for a minimum of 30 minutes, up to 4 to 5 hours.
Finally, after that soaking phase, it’s time to bake your bread.
Adjust the oven rack to a lower position and preheat the oven to roughly ~ 180°C.
Pro tip.
Lowering the oven rack makes it less likely that the top of your bread will brown and harden too early.
Before you bake your bread, add the remaining half of your whole blueberries, stir them gently into your mix.
Now it is time to bake this delicious bread for 60 minutes, give or take.
Once done, remove the bread from the tin and bake it for another 15 or so minutes.
Remove it from the oven and allow your creation to cool completely before slicing it up.
Store your sliced up bread in the fridge. Warm each slice gently for a few seconds in the microwave before serving.
Or thaw the needed slices at room temperature.
nutrients
- Protein 136g
- Total Carbohydrates 192g
- Fiber 125g
- Fat 56g
- Energy Intake 2100 to 2200 Calories
- Energy Per Unit of Nutrients ~ 12
- Satiety Range 51 to 65
the coach perspective
Coach tip for fruit and berries.
Freeze your ripe berries, or buy frozen berries to begin with. Take them out and microwave gently before you mash them up, or let a bowl of them thaw at room temperature.
Like with all frozen foods, such as fruit and berries, this changes some nutritional stuff and qualities, but not for the worse. Frozen fruit and berries actually maintain their nutrition much better than fruit and berries that are left to overripe.
Best of all, it means that you always have berries or any other whole fruits at home. If you make it a habit of putting them in the freezer.
Now, let us compare our blueberry bread with our banana bread. Because both recipes are very similar. Yet, with a mere 30-gram reduction of protein, we have managed to shave off 1000 calories with our tasty, moist blueberry bread.
Normally, we are looking to max protein content in our recipes, but a homemade bread recipe with 100+ grams of protein is still unheard of, so this is a good compromise which elevates the SPC range and lowers energy per unit of nutrients in a noticeable way.
A big reason for the drop in energy is the replacement of 4 whole bananas with 200 grams of berries. But we have also reduced our seeds in half.
Let us know which one you prefer, our banana recipe or our blueberry bread?
Tweak 1, saying no to the dried fruits.
For tweak one, get rid of the remaining dried dates.
True, we already removed all of the raisins, but our coach tweaks are just suggestions to further improve or worsen your SPC range.
Dried dates provide good, yummy nutrients, but they are also very rich in natural sugar. So, if the energy per unit of nutrients is still too high for you, get rid of the remaining dried dates, too.
Tweak 2, more whole berries.
SPC is high, and all whole berries provide sweetness and chewability to your bread. Not to mention, plenty of micronutrients and antioxidants for a very low amount of energy.
So, why not go crazy? Add some strawberries with your blueberries, or lingonberries, cloudberries, or blackberries, raspberries perhaps, or all of them?
Tweak 3, more carrots
Carrots provide plenty of moisture and delicious nutrition all on their own, so grind down a few more carrots if you wish to have a smoother, more moist, and easier on the senses bread.
This will also provide plenty of good, higher-SPC nutrients.
Optional.
Serve with a chia pudding and cacao. Or our high-protein ice cream, or some vegan whipped cream, or a plant-based yoghurt/oatgurt.
Please note, like all breads, energy per unit of nutrient will always be on the higher side, even for this nutritiously rich, homemade bread with its very robust 51 to 65 SPC range.
But that´s not a problem, you do not bake a superb bread like this to only eat that and nothing else, now do you? No, bread is supposed to be an addition to your meal, or a healthy limited snack.
So slice it up, store your slices in the freezer, and have a slice or two, 3 or 4 over several days. Just do not sleep on how crazy nutritious Strength By Fitness, high-protein, higher-SPC bread is.
Related Content
Homemade Higher-SPC Bread
Satiety Range
- 0 to 20 Range. low nutritional completeness, low protein, excessive hunger. high energy. Avoid this junk food range.
- 21-30. Ok as a weekly treat. If the rest of the week is high in protein & satiety
- 31-40. Ok for occasional weekly meals.
- 41-50 Very nice & balanced range as a daily staple. Good amount of protein, and nutrients versus energy.
- 51-65- Rich in Protein, nutrients & Satiety. Exceedingly good range. Great daily driver.
- 66 – 80. Even more filling and very rich in protein. Try it daily.
- 81 to 100. Extremely filling with a colossal amount of protein. Can you make it a daily staple?
high protein + nutritional completeness makes for a much healthier you
Cited study.
1. For every 3%-energy increment of added protein health outcomes improves across our entire health span.
Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort (nutrition.org)
2.Resistance Training with either RDA protein or 1.6g per kilo of bw and day.
Let us compare RDA protein Intake vs 1.6g/day and kilo of bodyweight. | Strength By Fitness
3. Global food deficiency in billions of people.
4. People with mild to moderate kidney issues have better health and mortality outcomes with high-protein.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2822055?s=09
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Protein synthesis & its role in hypertrophy is, first of all, not the be-all, end-all of higher protein intake benefits.
So neither 1.6 nor 2.0g/kg/day represents a hard stop with no additional benefits from a higher protein intake. The reason why some people can claim that 1.6 is all that’s needed depends on how complete you want the conversation to be. But, when they make that claim, they are always, and only, talking about healthy, younger omnivores, and they are only looking at protein synthesis and hypertrophy. Seemingly doing so because they are convinced that human health, nutrition, and fitness never, ever go beyond these two things, and that everyone happens to be young, and an omnivore.
This is based on an incomplete understanding, or at least a limited perspective, on food, health, aging, and fitness.
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