My Favourite Paleo-Keto Bread

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I am a Celiac.

For a long time I didn’t know.

I think back to my snotty, eczema/asthma and sore tummy childhood, and to be honest in the 70’s and 80’s the awareness around Celiac disease and gluten was pretty low.

When I studied to be a Naturopath I was doing an assignment on IBS and IBD and, light bulb moment, realised I was a classic case, quick blood test and no more gluten for me.

BUT. I miss bread. There are some pretty Ok GF alternatives around now. Sadly a lot of them are just highly processed and very nutrient poor.

Tips when looking for alternatives is choosing low GI. That means make sure your bread replacement has

·       Protein

·       Low processing and high fibre

·       Acid e.g. sourdough/lemon juice cider vinegar

·       Good fats

·       Resistant starch, think basmati (good) V’s white rice (poor)

What this means is we want to create a food that breaks down slowly in our system, therefore not spiking insulin and blood sugar, and creating a good happy tummy full feeling for longer.

Interestingly gluten is a protein so its absence in GF bread by default can interfere with the GI. Also a lot of the white crappy gluten free products can be a bit Frankenstein food and should be avoided.

Good news is, it’s super easy to make your own delicious Paleo/Keto bread J

I do mine in my Thermo mix, you can do it in any blender or food processor, or kick it old school with a bowl, a wooden spoon and a bit of elbow grease.

Ingredients

·       ½ cup Ghee

·       6 eggs

·       3 Tbsp. Coconut oil/ or MCT oil

·       1 Tsp GF baking powder

·       2 cups almond flour (I buy the NON-blanched for extra fibre)

·       ½ tsp. Xanthan gum

·       ½ tsp sea salt

Method

·       Oven 180 C

·       Beat Eggs for 1 to 2 minutes, you want them nice and fluffy

·       Drizzle in your melted Ghee and coconut oil, while still beating your eggs. Don’t pour it in too hot. You don’t want to scramble the eggs!

·       Put in everything else till blended evenly

·       Pour into a lined loaf tin

·       Bake for about 40-45 minute or until a skewer comes out clean

·       Cool before slicing, if you can…..

And there you have it, easy to make Keto and Paleo bread nutrient dense and easy on your blood sugar

·       Protein? Absolutely, nuts and eggs provide bucket loads.

·       Low processing and high fibre? Keeping the almonds un-blanched, provides heaps of fibre

·       Acid? Not this time but what a great excuse to top the bread with my Super Dooper Chia Jam and Coconut Yoghurt….

·       Good fats? Big tick, think Nuts, Ghee, and Coconut oil

·       Resistant starch? Not this time, but this gets me thinking to include some Green banana flour in my next batch, stay tuned……

 

 

Hot tip:

Freezes well and toasts up a treat, though it stays moist for days

LUNCH, SNACK, BREAKFASTElla DoyleKETO