Recipes · Canadian · Bread
Bannock (Indigenous Bread)
One serving has 506 kcal and 9 g protein, and at least a fifth of a woman's daily need of phosphorus (71%), thiamin (65%), selenium (55%), folate (41%), vitamin K (41%) and riboflavin (40%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (170 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 90 g Flour, all-purpose
- 4 g Baking powder
- 1 g Salt
- 20 g Vegetable oil
- 55 g Water
Method
- Mix the flour, baking powder and salt in a bowl, then rub in half the oil until it resembles coarse crumbs.
- Stir in the water gradually to make a soft, slightly sticky dough; don't overwork it.
- Pat the dough into a flat round about 1.5 cm thick.
- Heat the remaining oil in a heavy pan over medium heat and fry the bannock for 5-7 minutes per side until deep golden and cooked through in the center.
- Cool slightly before slicing; bannock is also good baked at 200 °C (400 °F) for about 20 minutes if you prefer not to fry it.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 506 kcal | 24% |
| Carbohydrates | 69.6 g | |
| Water | 65.8 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 9.3 g | 19% |
| Tryptophan | 0.11 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.32 g | |
| Leucine | 0.64 g | |
| Lysine | 0.21 g | |
| Methionine | 0.16 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.47 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.37 g | |
| Histidine | 0.21 g | |
| Fat | 20.9 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 11.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.4 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 0 mg | |
| Calcium | 310 mg | 31% |
| Copper | 0.14 mg | 16% |
| Iron | 4.6 mg | 26% |
| Magnesium | 21.9 mg | 7% |
| Manganese | 0.62 mg | 34% |
| Phosphorus | 494 mg | 71% |
| Potassium | 96.6 mg | 2% |
| Selenium | 30.5 µg | 55% |
| Sodium | 707 mg | |
| Zinc | 0.64 mg | 8% |
| Thiamin (vitamin B1) | 0.71 mg | 65% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 0.39 mg | 8% |
| Pyridoxine (vitamin B6) | 0.04 mg | 3% |
| Folate (vitamin B9) | 165 µg | 41% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.04 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 37 µg | 41% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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