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Three-Grain Loaf

Nutritious three-grain loaf. Makes 6 servings.

From The How Not to Age Cookbook

Ingredients

  • red onion
  • celery
  • garlic
  • carrot
  • barley
  • millet
  • quinoa
  • walnut or pecan pieces
  • ground flaxseeds
  • nutritional yeast
  • parsley
  • Savory Spice Blend 2.0
  • thyme
  • sage
  • pippali
  • whole-grain bread crumbs
  • Umami Sauce 2.0

Instructions

  1. In a saucepan, bring 3 cups (700ml) of water to a boil.
  2. Add the red onion, celery, garlic, and carrot.
  3. Cover and cook until softened, about 5 minutes.
  4. Add the barley, cover, and cook for 15 minutes.
  5. Stir in the millet and cook for 15 minutes longer.
  6. Rinse the quinoa, then stir it into the saucepan and continue to cook for 10 minutes longer or until all the grains are tender.
  7. Drain any remaining liquid and set aside to cool.
  8. In a small saucepan, combine ¼ cup (60ml) of water with the onion, celery, garlic, and carrot.
  9. Cover and cook for 5 minutes, or until tender.
  10. Drain any remaining water.
  11. Add the cooked grains, then set aside.
  12. Preheat the oven to 350°F (175°C).
  13. In a large bowl, combine the walnuts, flaxseeds, nutritional yeast, parsley, Savory Spice Blend 2.0, thyme, sage, pippali, and sodium-free salt substitute (if using).
  14. Add the cooked grain mixture and the cooked vegetables to the bowl.
  15. Add the bread crumbs and stir to mix well.
  16. If the mixture is too wet to hold together, add additional bread crumbs, a little at a time, until it holds together and you can form a loaf.
  17. Transfer the mixture to a parchment paper–lined 9-inch (23-cm) loaf pan.
  18. Press the mixture into the pan and smooth out the top of the loaf.
  19. Bake until firm, about 35 minutes.
  20. Remove from the oven and let stand at room temperature for 15 minutes, then place a cutting board on top of the loaf pan and flip it over.
  21. Remove the pan and parchment paper from the loaf.
  22. Rub the top and sides of the loaf with the Umami Sauce 2.0 before slicing and serving.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Dietary fiber
    From: Barley, Quinoa
  • Beta-glucan
    From: Barley, Millet
  • Resistant starch
    From: Millet
  • Essential Amino Acids
    From: Quinoa

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Cognitive decline
    Protects against · via Barley
  • Aging
    Reduces risk of · via Dietary fiber
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Heart disease
    Reduces risk of · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Upper Respiratory Tract Infection
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Cancer
    Reduces risk of · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber
  • High blood sugar
    Improves · via Resistant starch
  • Sarcopenia
    Improves · via Essential Amino Acids
  • Alzheimer's disease
    Addresses · via Essential Amino Acids

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