Chef: Nele Liivlaid, NutriPlanet.org
Makes: 1 loaf, 8 servings or 8 muffins
Soak Time: 6-8 hrs lentils, 4 hrs walnuts
Prep Time: 5 min
Cook Time: 40 min for a loaf or 30 min for muffins
Total Time: (Not including soak time) 45 min
1 c barley groats, soaked (measure is the dry barley)
½ c plant-based milk
Pinch of sea salt
1 medium banana
2 T unsweetened applesauce
2 t baking powder
(Optional for PS only)
1 handful of soaked walnuts
Soak barley groats overnight or for 6-8 hrs. Soak walnuts 4 hours. Drain and rinse both.
Heat oven to 355 degrees F (180 C)
Place all ingredients except baking powder into the blender. Blend for a few minutes until the batter is formed – you might need to help with a spoon in the beginning. (Batter will not be smooth and silky. Instead you will still see pieces of barley.) Don’t worry; this is how it needs to be.
When the batter is done, mix or blend in the baking powder.
Line a round (or other shaped) 7” cake tin with parchment paper and pour in the batter. (If you use a bigger cake tin, the bread will just be thinner and probably needs less baking.
Bake in a 355 F oven (180 C) for about 40 min. The tooth stick needs to come out clean.
Let cool and enjoy!
I used half unsweetened soymilk and half oat milk, which is naturally sweeter than soy giving the bread a nice flavor.
If you are PS, use any nuts you like. Soak pecans for 4-6 hrs, almonds 8-12 hrs, hazelnuts, 8. No need to soak Brazil or Macadamia nuts.
If you love spreads, go ahead cover with your favourite hummus.
If you’d like nut pieces in your bread, chop the soaked nuts and mix into the batter after blending. Before chopping, dry them as well as you can with a paper towel or in a warm, 100 F (40 C) oven.
Make Karask muffins by dividing the batter between 8 muffin forms and bake for 30 min.
Nele Liivlaid embodies a Whole Food Pland Based Lifestyle. She uses her site, Nutriplanet.org to provide information about proper nutrition, exercise and healthy minds directly into your hands through articles, blog posts, tutorial videos, recipes and shopping/eating out guidance. I compile my health and nutrition research, knowledge and certificate in Plant Based Nutrition into ready-to-use tips for you to plug into everyday living. Follow me on Instagram , Facebook and Pinterest.