Posts tagged ‘bread’
Bread needs to be in my life. It’s a non-negotiable…because bread and carbs make me happy…and for me, life’s too short to deprive myself of things of things that make me happy 🙂 Although I can’t consume the standard loaf or French bread, I am always looking for substitutes to satisfy my carb cravings and need for a biscuit, bun, wrap, or a slice of sandwich bread.
I love experimenting, such as when I used cooked rice as a flatbread or pizza crust, tinkered with variations of lentil bread, whipped up skillet bread with quinoa and buckwheat and mini flaxseed meal loafs, and now plantains. In the paleo and grain-free world, plantains are the perfect starch substitute and variations of plantain baked goods can be found all over on the web.
These rolls are slightly sweet but no added sugars are used since the hint of sweetness comes from the ripe plantains (which you can taste) plus these cute little bread balls are allergen-friendly. They are egg-free, nut-free, grain-free, soy-free, sugar-free, nightshade-free, vegan and paleo-friendly and can be prepared within 30 minutes — easy!
You can serve them for breakfast alongside a fried egg or slathered with some chia fruit jam or your favorite spread (pictured is Nutiva’s buttery coconut oil). Enjoy these buns for lunch too; slice in half and serve with your favorite slider recipe, sliced protein or spread with hummus and top with sliced veggies. They are also a perfect addition for dinner or to dip into a steamy stew. If you’re looking for a sweeter option, slather with homemade nutella or a drizzle of maple syrup and melted coconut butter. Mmm…you have options, so many options!
Sweet Plantain Buns (inspired by the Organic Dietitian’s recipe)
Gluten-free, Vegetarian, Egg-free, Nut-free, Grain-free, Soy-free, Sugar-free, Nightshade-free, Vegan, Paleo-friendly
1 medium-large ripe plantain, peeled and cut into several pieces (look for yellow with black spot)
1/2 cup tapioca starch or arrowroot starch
1/4 cup sunflower seed meal (or you could probably substitute 2 Tbsp coconut flour but I haven’t tried)
1 tbsp ground chia/chia meal
1/2 tsp baking powder (use corn-free for paleo)
1/2 tsp sea salt
1 1/2 Tbsp coconut oil in solid state (not melted)
1/2 tsp apple cider vinegar or lemon juice
1. In the bowl of a food processor, pulse plantain until in small pieces and slightly puree.
2. Add in the remaining ingredients and combine until a thick dough forms.
3. Preheat oven to 350F and line a baking sheet with parchment paper.
4. Break dough into four or five pieces and form into a ball and place on parchment paper (dough will be really sticky).
5. Bake for 15-20 minutes until golden brown. Remove from oven and enjoy!
Makes 4-5 small buns
No matter what style of eating I’d adhere to, some form of bread will be made. I have a soft spot in my heart for all sorts of bread – from a soft, fluffy loaf or a nice crusty dinner roll to a pliable flatbread or pizza crust. Now that my allergy testing revealed that 99% of grains are an issue, it was time to try a grain-free bread recipe that was yeast-free and easy. This grain-free “faux-caccia” hits the spot. It has a tender but chewy crumb with a bread-like middle, and I love how you can taste the infusion of coconut oil…so pick the fat/oil that you enjoy the taste of and go with that.
Instead of almond flour, coconut flour or another nut flour, I opted for this sunflower seed meal that I found online so it’s nut-free AND free of flax if that’s something you like to avoid. This sunflower seed meal isn’t overly fine yet I find that added a nice texture; I’m sure you could grind this meal even finer to a “flour” if that’s something you’d like to experiment with. If you don’t have sunflower meal, don’t fret – substitute your favorite nut flour and it’s should work perfectly.
This bread works with a savory flair but I think the addition of your favorite sweetener or dried fruits and sweet spices would complement the nutty flavor of the sunflower seed and chia as well. This bread is keto, paleo and candida-friendly, and it’s packed with healthy fats and fiber making it both satiating and flavorful. You can slice it in half, toast it and add your favorite sandwich fillings, slather it with your favorite spread, or use it to mop-up your favorite sauce in a main-dish. I’ve enjoyed this bread smothered with cashew cheese (recipe to come), fresh basil and smoky slow roasted tomatoes for a spin on a caprese appetizer, mmm. Enjoy! 🙂
Sunflower Seed and Chia Focaccia Bread (inspired by this recipe)
Grain-free, Gluten-free, Keto and Paleo Friendly, Nut-free, Dairy-free, Soy-free, Vegetarian, Candida-friendly, Sugar-free, Low-carb
3 cage-free, organic eggs*
1 tbsp unfiltered raw apple cider vinegar
1/2 cup coconut oil, melted (can use avocado oil or melted butter if you can tolerate dairy)
2 cups sunflower seed meal/flour (your favorite nut or seed meal can be substituted)
1/4 cup ground chia seed meal (can substitute flaxseed meal or more seed/nut flour)
1/2 tsp sea salt
1/2 tsp baking soda
Optional Add-ins/Topping Ideas
fresh or dried rosemary, chopped
sprinkle of coarse sea salt
chopped dried fruits (cranberries, apricots, etc)
- Preheat oven to 350 degrees F. Line a 8×8 pan with parchment paper and set aside.
- In a mixing bowl, beat eggs well with vinegar. Add butter or coconut oil and whisk together until well combined.
- In a separate bowl, combine sunflower seed meal/ flour, chia seed meal, salt and baking soda. whisk until well combined.
- Add flour mixture to egg mixture and mix until smooth (the batter will be really thick).
- Spread/press into a prepared baking pan. Bake for 25 minutes or until golden brown or toothpick inserted comes out clean. Cool for 15 minutes. Cut into 9 squares.
*You could add another egg if you want a lighter, more springy result but I enjoyed this as a hearty square
Note: This bread might have a green hue after baking but don’t worry it has not gone bad! Sunflower seeds contain chlorogenic acid, an antioxidant that gives the seeds the ability of turning green under certain conditions. When chlorogenic acid mixes with alkaline baking ingredients such as baking soda, it turns green. Chlorogenic acid may also slow the release of glucose into the bloodstream after a meal. This baked focaccia had a slight green hue since I didn’t use cream of tartar to neutralise the effect of the baking soda. To avoid the green effect in recipes that use baking soda and sunflower seeds or butter, add and ingredient to counteract the alkalinity of the dough. For this recipe, add a teaspoon of cream of tartar if you want to avoid the green color.
Allergy-friendly Waffles with eggs
AIP version of Allergy-friendly Waffles without eggs
I opted to make two batches of waffles: I wanted to test each of Traci’s options – trying both the vegan/AIP (auto-immune protocol recipe) version without eggs and the paleo-friendly version with eggs to see what the difference was in the final product. When struggling with my own health and food allergies, I’ve experimented with AIP recipes so I wanted to give them both a shot. I’m so glad I came across this recipe, it’s a winner! I used coconut milk for the non-dairy milk, coconut oil for the fat and I substituted a sprinkle of stevia (to taste) instead of sugar in both recipes but stuck to the original recipe.
Gluten-free, Grain-free, Soy-free, Dairy-free, Nut-free, Seed-free, Sugar-free, Paleo-friendly, Nightshade-free, Vegetarian, Egg-free option, AIP-option, Yeast-free, Vegan Option
- 1 cup non-dairy milk of choice (cow’s milk can be used if you tolerate but won’t be dairy-free)
- 3 eggs (AIP use two bananas in place of the eggs)
- 1 tbsp coconut sugar or sugar or a pinch of stevia*
- 1 tsp alcohol-free pure vanilla extract
- 2 tbsp coconut oil or neutral oil (can use melted ghee or butter but will not be dairy-free or AIP)
- 1/2 cup coconut flour
- 1/2 cup tapioca flour or arrowroot flour
- 1/2 tsp baking soda
- 1/2 tsp baking powder
- Pinch of salt
For serving (optional, ideas)
- Sliced bananas or fresh berries
- Carob chips or chocolate chips or cacao nibs (not AIP-friendly unless homemade)
- Maple syrup, drizzle of honey or your favorite jam or jelly
- Your favorite nut or seed butter (not AIP-friendly)
- Shredded coconut or coconut flakes
- Nitrate-free bacon (not vegetarian) or coconut “bacon”
- Coconut whipped “cream”
- In a large mixing bowl, whisk together the milk, eggs, sugar, vanilla and butter or oil until smooth. Add in the coconut flour, tapioca or arrowroot flour, baking soda, baking powder, and salt. Stir just until smooth.
- Heat waffle iron according to manufacturers instructions. Brush waffle iron with oil or butter. Pour approximately 1/4 cup of batter onto each waffle iron. (You may need to adjust the amount of batter depending on the size of your waffles). Close and cook according to manufacturers instructions.
- Remove waffles from iron (if AIP batter is used, you may need a fork to carefully peel the waffles off the iron), serve immediately or allow waffles to cool to room temperature before placing in an airtight container or Ziploc bag.
- To make waffle rollups: While waffle is warm, roll with a rolling pin until flat. Fill with bacon, scrambled eggs, veggies, fresh fruit or any other combination you like. Place toppings in a thin strip along the waffle. Roll up and serve.
Yield: 8 waffles
For AIP-friendly version notes: If your bananas are sweet and speckled with brown, you might consider eliminating the sweetener altogether if you prefer more savory waffles. As I mentioned above, when I made the AIP-version of the waffles, they took MUCH longer to cook in the waffle iron than the batter made with eggs. My bananas has light brown specks on them so a more green banana might be better since it’s more starchy or increase the amount of coconut flour by 1-2 Tbsp.
Allergy-friendly Waffles with eggs
Although winter is already here in Montana, I am still holding onto fall. I could eat winter squash and pumpkin year-round but this time of year these ingredients particularly shine. This quick bread with warm autumn spices is another way of holding onto my favorite season.
Cant. Get. Enough 🙂
This bread can be a quick breakfast on the go, a sweet snack when you need a pick-me-up or part of a dessert. I’ve enjoyed slices straight from the fridge but have experimented with the following serving options to mix it up!
- Serve lightly toasted with a pat of Earth Balance (ghee or butter if you do dairy) or a spoonful of coconut butter
- Smear a generous spoonful of “cream cheese” (I love dairy-free cashew cheese, recipe to come) and drizzle with maple syrup
- Crumble the bread and layer it with toasted pecans or walnuts with your favorite vanilla yogurt or coconut whipped cream for a parfait
- Serve toasted or warmed with a scoop of vanilla or toasted coconut ice cream and sprinkle with dairy-free chocolate chips
I’ve also substituted the butternut squash puree for leftover mashed yams and pumpkin puree with success! I’ve made variations of this bread a couple times already this year…it gets eaten too quickly for me to snap photos…I finally kept my hands off to take a shot (after 1/3 of the loaf was already gone…oops!).
Gluten-free, Grain-free, Soy-free, Dairy-free, Paleo-friendly, Nut-free, Vegetarian, Refined-Sugar Free
½ cup sifted coconut flour
1 tsp baking powder
1 rounded tsp ground cinnamon
1/2 tsp ground nutmeg
3/4 tsp ground ginger
pinch of cloves
2 tsp vanilla extract
2 Tbsp maple syrup + 1/4 tsp pure stevia extract (or 1/4 cup of your favorite sweetener)
½ cup melted coconut oil (or ghee or butter if you are ok with dairy)
1 cup butternut squash puree (any winter squash or sweet potato puree can be used)
Add in options: 1/3 cup chopped pecans, walnuts or almonds, shredded coconut, dried cranberries, chocolate or carob chips
- Heat your oven to 350F and line a loaf pan with parchment paper or grease well.
- In a small bowl, whisk the dry ingredients together and set aside.
- In a medium size bowl, whisk the eggs well. Add remaining liquid ingredients (vanilla though puree) and whisk until well combined.
- Add the dry ingredients to the wet ingredients and mix until smooth (the batter will be thick and thicken as it sits due to the highly absorbent coconut flour).
- Spoon the batter into your prepared pan.
- Bake for 40-45 minutes or until a knife going into the center comes out clean. Remove pan from oven to let cool, then slice and enjoy!