My Favourite Paleo-Keto Bread
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
· 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.
· 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
· 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……
Freezes well and toasts up a treat, though it stays moist for days