A new year means those resolutions are in full swing, and health and wellness is front and centre for many of us.
So, here Lizzie Fiducia, founder of MessySpoon, an artisan bakery that she launched in her Bondi home kitchen in 2019—and you'll now find in Surry Hills—shares the recipe for her nutrient dense Good Gut Loaf.
Described by Lizzie—a former chef who has worked in Michelin starred restaurants and at the Jamie Oliver Group—as the OG, the loaf is MessySpoon's first-ever product.
It's sprouted to aid digestion and increase nutrient absorption, and is gluten free, plant-based, soy free, seed oil free and high in dietary fibre, because in Lizzie's words: "If bread is making up half of your plate, why not make it a nourishing, gut loving half?"
… And if you're not up for recreating this loaf at home, come and join us at Rocker—we provide it as a gluten free alternative across our menus.
Ingredients (Serves 14-16)
The Good Gut Loaf takes 10 minutes to prep (+ overnight soaking) and 60 minutes to cook.
200g (1 cup) raw white quinoa
160g (1 ¼ cups) besan (chickpea flour)
80g (½ cup) arrowroot flour
60g (⅓ cup) white or brown rice flour
40g (¼ cup) pepitas, plus 2 tbsp extra for
40g (¼ cup) sunflower seeds, plus 2 tbsp extra for topping
20g (2 tbsp) ground flax meal
4g (1 tsp) sea salt
400g (1 ¾ cups) warm water
20g (2 tbsp) rice malt syrup (can be swapped out for honey)
80g (¼ cup) extra virgin olive oil
"In Lizzie's words: "If bread is making up half of your plate, why not make it a nourishing, gut loving half?"
Method
Spray and line a large loaf pan (12cm x 21cm) with baking paper. Preheat the oven to 170°C.
Rinse the quinoa thoroughly under cold running water until the water runs clear.
Place the rinsed quinoa in a medium bowl, cover with at least double the amount of water. Place in the fridge overnight for at least 8 hours or until tiny sprouts have appeared.
Drain the sprouted quinoa and rinse under cold running water again. Keep the quinoa in the sieve, place the sieve over a medium bowl to drain well and continue the sprouting process.
Cover with a clean tea towel for 2-4 hours.
Combine the besan flour, arrowroot flour, rice flour, seeds, flax meal and salt in a large mixing bowl. Add the drained quinoa and 200ml of the warm water. Mix thoroughly using a whisk until a thick smooth paste forms.
Add the oil, syrup and remaining warm water. Whisk until smooth, set the mixture aside at room temperature for 5-10 minutes to thicken slightly. The mixture will be very wet like pancake batter.
Pour into the prepared cake pan. Sprinkle with the extra seeds. Bake for 60-65 minutes until firm and golden. Leave to cool slightly in the tin. Remove onto a wire rack to cool completely.
Serve fresh or keep refrigerated for up to two weeks, slice as you need. Enjoy the Good Gut Loaf toasted.
Photography: Ethan Smart & Kitti Gould
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