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What Doctors Don't Tell You

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July 2019 (Vol. 4 Issue 5)

Healthy gluten-free vegetable bread recipes
About the author: 
Nerissa Oden

Healthy gluten-free vegetable bread recipes image

For the festive period ahead, try these healthy 'bread-free' breads, made from fresh vegetables and seeds. They make a tasty alternative!

If, like many folks these days, you are trying to avoid wheat products, practically all alternative breads are still composed mainly of high-carbohydrate grains such as rice, highly refined alternative starches like tapioca flour, allergens like palm oil and nuts, and syrups or questionable sweeteners.

But it's also possible to make 'bread-free' bread—free from traditional ingredients, but that looks and acts like bread and is also consistent with a Paleo diet.

Making your own bread-free bread is an easy and far healthier option because it:

• Does not contain modern bread's chemical ingredients, such as dough conditioners, preservatives, artificial flavorings and dyes.

• Does not contain high-carbohydrate flours that are linked to blood sugar spikes and many degenerative diseases.

• Does not contain gluten, which affects an increasing number of people as a true allergy or an intolerance. Gluten has been altered so much by commercial agriculture that experts argue the protein is now a new molecule previously unknown to humans—and to the human digestive tract .

• Does not contain the chemical azodicarbonamide, commonly referred to as the 'yoga mat chemical' because it's used in the manufacturing of yoga mats to give them that air-bubbly cushion. When azodicarbonamide is baked, it breaks down into the chemical compounds semicarbazide and urethane, which may pose toxic risks of their own.

• Includes unprocessed dietary fiber from plants, considered healthy for the vast majority of people.

• Contains densely packed nutrients from whole fresh foods, bringing a sense of satisfaction that lasts longer, with fewer feelings of hunger between meals. This is especially true of breads made from high-nutrient foods like kale.

• Has more flavor than ordinary bread.

• Is more filling, causing most people to eat smaller quantities.

Leaves the baker free to make substitutions to fit individual health preferences—for instance, lemon juice instead of vinegar, or egg substitutes instead of fresh eggs.

Fresh Corn Bread

This naturally sweet, bright yellow corn bread tastes just like corn on the cob. Unlike traditional corn bread, this fresh corn bread is gluten, sugar and dairy free, and bursting with fresh corn flavor.

Makes one 8-inch (20-cm) square loaf

DRY INGREDIENTS

1½ cups (188 g) corn flour, or fine yellow cornmeal

1 tsp baking powder

1 tsp baking soda

½ tsp sea salt

WET INGREDIENTS

3 cups (540 g, 4-5 ears) fresh corn or 2 cups (330 g) thawed frozen corn

½ cup (122 g) liquid egg whites

2 Tbsp vinegar

3 Tbsp your favorite flavored oil or butter

1) Preheat the oven to 375°F/190°C.

2) In a large, heat-resistant, nonreactive bowl, such as ceramic or stainless steel, combine the corn flour, baking soda, baking powder and salt. Stir thoroughly and set aside.

3) In a blender, combine the corn, egg whites and vinegar. Blend well.

4) Heat the oil in the oven in an 8-inch (20-cm) square baking pan until hot, two to three minutes. Remove from the oven and place on a hot pad.

5) Transfer the fresh corn mixture to the bowl of dry ingredients. Mix quickly and thoroughly. Next, pour two-thirds of the hot oil from the baking pan into the bowl of batter. Mix well.

6) Transfer batter from the bowl to the baking pan. Distribute evenly.

7) Bake for 20 to 30 minutes, or 15 to 20 minutes if using frozen corn. Test the center with a toothpick; it should come out clean.

8) Serve immediately, or let cool. Store in a sealed container in the refrigerator.

Sunflower Zucchini Loaf with Pine Nuts

This quick bread is an upscale treat that's great with soup or alone as a hearty vegetarian snack. Serve as a side with tuna and chicken salads or as corn-free, grain-free and gluten-free holiday fare.

Makes one 8½ × 4½-inch (21 × 11-cm) loaf

DRY INGREDIENTS

½ cup (70 g) toasted pine nuts

1 tsp fennel seeds

1¾ cups (112 g) raw, shell-free sunflower seeds

2 Tbsp coconut flour

2 tsp baking powder

½ tsp baking soda

¼ tsp sea salt

WET INGREDIENTS

2 cups (225 g) coarsely grated zucchini

3 large eggs

2 Tbsp fresh lemon juice

¼ cup (40 g) golden raisins

1 Tbsp butter or solid coconut oil

1) Preheat the oven to 400°F/200°C.

2) Place the grated zucchini on a paper towel to absorb excess moisture, then transfer to a small bowl. Set aside.

3) Toast the pine nuts in a small, dry skillet on medium-high heat for two to three minutes. Slide the pan back and forth to prevent burning. Let cool. Chop into much smaller pieces.

4) Grind the fennel seeds along with sunflower seeds to make a medium-coarse meal using a food processor.

5) In a large bowl, combine the herbed sunflower seed meal, toasted pine nuts, coconut flour, baking powder, baking soda and salt. Mix well.

6) In a blender, combine the eggs, lemon juice and golden raisins. Blend well, breaking raisins down into small bits.

7) Transfer the egg mixture to the bowl of zucchini. Mix just to coat the zucchini.

8) Grease an 8½ × 4½-inch (21 × 11-cm) loaf pan well, using butter or solid coconut oil.

9) Pour the zucchini mixture into the bowl of dry ingredients. Mix well.

10) Transfer to the prepared loaf pan. Bake for 30 minutes.

11) Store in a sealed container in the refrigerator.

Cranberry, Carrot & Lemon Bread

This bread is wonderful as an appetizer, a snack on the go or an after-dinner treat, served with your favorite spread. A sweet, moist treat everyone will love—no one will guess that it's wheat, gluten and sugar free. The outer layer is crispy, adding a nice texture.

Makes one 8½ × 4½-inch (21 × 11-cm) loaf

DRY INGREDIENTS

2½ cups (240 g) almond meal

2 tsp baking powder

¾ tsp baking soda

¼ tsp sea salt

WET INGREDIENTS

1 cup (50 g) coarsely grated carrot

3 large eggs

2 Tbsp fresh lemon juice

¼ tsp lemon oil

¼ cup (235 mL) club soda/sparkling water

½ cup (60 g) dried cranberries

1 Tbsp butter or solid coconut oil

1) Preheat the oven to 375°F/190°C.

2) Place the grated carrot on a paper towel to absorb excess moisture.

3) In a large bowl, combine the carrots, almond meal, baking powder, baking soda and salt.

4) Grease an 8½ × 4½-inch (21 × 11-cm) loaf pan, using butter or solid coconut oil.

5) In a blender, combine the eggs, lemon juice, lemon oil, club soda and dried cranberries. Blend well, starting on low speed but progressing to high so the cranberries convert to tiny bits.

6) Transfer to the prepared loaf pan.

7) Bake for 40 minutes.

8) Serve hot or cold. Store in a sealed container in the refrigerator.

Excerpted from Bread-free Bread by Nerissa Oden (Countryman Press, 2014).


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