A doctor has unveiled his “ultimate” homemade bread recipe that’s loaded with protein and fiber, promising to boost gut health while cutting out unwanted additives found in many store-bought loaves.
Bread is a staple in many diets, but commercial varieties often contain preservatives and artificial ingredients that may not support optimal health. To tackle this, Dr. Karan Rajan, known as Dr. Raj on social media, shared his nutritious bread recipe with over five million followers on TikTok.
“This is my ultimate homemade bread and I’m never buying store-bought bread again," Dr. Raj declared. He emphasized that each slice contains an impressive 10 grams of protein and six grams of fiber, made with just eight simple ingredients and no protein powders.
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The recipe begins with warm water and 150 grams of Greek yogurt, which adds 15 grams of protein and beneficial lactic acid bacteria to aid digestion. Next, yeast and a pinch of sugar are added to activate the yeast over the course of an hour.
In a separate bowl, 500 grams of bread flour contribute 60 grams of protein and 20 grams of fiber, along with a pinch of salt. To boost fiber content further, Dr. Raj incorporates two sachets of Loam fibre, providing a total of 20 grams of fiber from six different plant sources. This fiber is heat stable, flavorless, and tasteless, making it perfect for baking. A viewer suggested psyllium husk as an alternative fiber source in the comments.
The activated yeast mixture is combined with the dry ingredients and kneaded with a wooden spoon until it forms a soft, sticky dough. The bread tin is oiled with extra virgin olive oil, known for its anti-inflammatory properties that support gut lining health.
After kneading, the dough is left to rise in a warm spot for one to two hours. This slow fermentation process helps break down starches, making the bread easier to digest.
Before baking, Dr. Raj brushes the top of the dough with a flour-water paste and presses on 50 grams of pumpkin and sunflower seeds. These seeds add extra protein, a mix of soluble and insoluble fibers, and omega-3 fats that strengthen the gut barrier.
The bread bakes at 200°C for 30 minutes, producing a nutritious and delicious loaf. For convenience, the bread can be batch-cooked and frozen for later use.