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This multigrain homemade bread rolls recipe will make for the most delicious and nutritious breakfast. This recipe has a hidden vegetable surprise: I added a little zucchini to give the rolls a softer, fluffier texture and some moisture so they are not very dry. I promise you that it doesn’t impact taste, and don’t you dare not to add it. Seed wise, I put all the goodies I had at home, and as I love them a lot and put them generously in my salads and porridge, I had plenty. The richest in nutritional value and perhaps the one which I insist you add in the recipe for sure, is linseed: rich in omega 3 fat and fibre, it’s the best cosmetic for radiant skin and hair. I’ve also added chia seeds, sunflower seeds, pumpkin seeds and sesame seeds. What you might not know about seeds, is their ability to naturally regulate the hormones and menstruation cycle. In addition to the natural regulation of the cycle, “seed cycling” can help reduce painful periods and menopause symptoms. Its logic is based on the idea that the seeds contain various phytochemicals and fats that support the production, release and metabolism of hormones. For example, lignans, in flaxseed and sesame seeds help to bind and remove excess oestrogen from the body and omega 3 maintains the cell hormone receptors in a good shape, which in turn help maintain hormonal balance. Pumpkin seeds and sunflower seeds are rich in zinc and selenium that help release hormones. Pumpkin seed is specifically used for its fat and zinc, which is important for the production of progesterone. Lignans in sesame help balance excess oestrogen, while sunflower which is rich in selenium is important for liver support and hormone regulation at the end of the cycle. The basic logic is as follows:
– Ovulatory phase (day 1-14 of the cycle): 1 spoon of linseed and pumpkin seeds per day
– Luteal phase (day 14-26 of the cycle): 1 spoon of sunflower and sesame seeds per day.
More information about seed cycling and how to apply it here: https://theherbalacademy.com/seed-cycling-for-hormonal-balance/. Personally, I haven’t tried it yet, but one of the therapists at the clinic often uses it with her clients and is confident in its results. In any case, before starting anything, you should consult your doctor, especially if you are under another hormonal treatment. This information is purely advice and in no case seek to replace an existing treatment.
I hope I convinced you of the benefits of these magical seeds. Even if you do not regulate your cycle, you will benefit from the nutrients of the seeds if you put them in your diet more often.
These buns are neither sweet or savoury; they have a neutral flavour and you can combine them with what pleases you for your breakfast. I had them with some honey and they were delicious. I regret not make twice as much.
Ingredients for 6 rolls
– 1 cup of Zea or buckwheat flour
– 1 grated zucchini
– 2 eggs or 2 spoons of chia seeds that you have soaked in water
– 3 spoons of flaxseed
– 2 spoons of sunflower seeds
– 1 spoon of pumpkin seeds
– 2 spoons of black sesame
– 1 spoon of chia seeds
– 1 cup of vegetable milk
– ½ tsp of baking powder
– A little salt
– A little coconut oil to lubricate the pot
Preparation:
Using a spoon, mix the flour, zucchini, baking powder and seeds in a large bowl and gradually add the eggs and as much milk you need for it to become a thick dough.
Lubricate a muffin base or cut some greaseproof paper in square pieces to place them in the base.
Bake at 175 degrees Celsius in the oven for about 20 minutes until the buns turn brown-ish, but at the same time are soft inside.
Wait for them to cool down and then detach them from the bases. Do not be impatient because otherwise, they will be dissolved.