• Livia Ly

Choose a Healthier Bread

Updated: Feb 21, 2019


Many people are eating some type of bread with most of their meals. Bread is one of the things that my clients miss on a low-carb diet. This is because bread is often delicious and… high in carbs and sugar. Most types of bread are also high in salt or have other unnecessary and unhealthy ingredients and preservatives. Not to mention that pre-harvest of modern wheat adds the herbicide glyphosate, a toxic chemical. However, there are many quick & easy nutritious recipe alternatives that taste just as good as regular bread. Here are 10 recipes for low-carb bread (you can make them all gluten free) that are super healthy. 


1. My Favorite Quick Bread Recipes 


2. Microwave Cinnamon Raisin English Muffin

Picture and recipe adapted from The Big Man's World

Ingredients

  • 2 tbsp almond flour

  • 1/2 tsp baking powder

  • 2 tbsp unsweetened organic applesauce

  • 1 organic egg

  • 1-3 tbsp liquid of choice (e.g. unsweetened almond milk)

  • 1/2 tsp Ceylon cinnamon

  • Natural salt to taste

  • 1 tbsp organic unsweetened raisins

  • Almond flour/meal, for dusting (optional)


Directions

  1. Grease a microwave safe bowl with oil and add the almond flour and baking powder and mix until combined.

  2. Add the applesauce, egg, and liquid of choice and mix very well until all ingredients are fully incorporated.

  3. Add the cinnamon and salt. Stir in raisins and put into the microwave for 2-4 minutes, depending on the power.

  4. Remove from the microwave and dust either side generously with almond meal.

  5. Allow to cool, slice in half and pop in a toaster.

  6. Dust again with almond meal and top as you would an English muffin. 

Serves 1







3. 3-Minute Low-carb Biscuits

Picture and recipe adapted from Keto Connect

Ingredients

  • 1 tbsp organic unsalted butter

  • 2 tbsp coconut flour

  • 1 organic egg

  • 1 tbsp organic plain Greek yogurt

  • 2 tbsp filtered water

  • 1/4 cup organic mozzarella cheese, or other

  • 1/8 tsp garlic powder 

  • 1/8 tsp onion powder 

  • 1/8 tsp dried parsley 

  • 1/8 tsp natural salt

  • 1/8 tsp black pepper

  • 1/4 tsp baking powder

Directions

  1. Melt butter in a coffee mug by microwaving for 20 seconds.

  2. Add coconut flour, baking powder, and seasonings. Mix to incorporate with a fork.

  3. Add egg, water, cheese, and yogurt. Mix until combined.

  4. Microwave for 3 minutes.

  5. Immediately remove from the mug and allow to cool for 2 minutes.

  6. Slice and enjoy.

Serves 1


4. Coconut Flour Flatbread

Picture and recipe adapted from Thrive-Style

Ingredients

  • 1 organic egg

  • 1 tbsp coconut flour

  • 1 tbsp nutritional yeast or organic white color cheese

  • 1/8 tsp baking soda

  • 1/8 tsp baking powder

  • Pinch of natural salt

  • Herbs/spices to taste of your preference

  • 2 tbsp any kind of milk

Directions

  1. In a bowl, mix and stir all ingredients above until there are no lumps. Let it sit for a minute (the batter will get a little fluffier).

  2. Melt a tablespoon or two of butter in the pan, and pour two small sandwich-sized “pancakes” into your pan (on just under medium heat).

  3. When the tops start to bubble just a little and the bottom is brown, flip them both over.

  4. Put the cheese and other sandwich contents on one slice, and then put the second flatbread on top with the un-done side up.

  5. Flip when the bottom is brown, and continue cooking till the cheese is melted and the flatbread is done!  

Serves 2


5. Low-carb Bun

Picture and recipe adapted from Free Range Cookies

Ingredients

  • 1 tbsp organic unsalted butter, melted

  • 1 organic egg, slightly beaten

  • 1 tbsp unsweetened coconut milk

  • 1 tbsp chickpea flour or other

  • 1 tbsp flaxseed flour or other

  • 1/8 tsp baking soda

  • Toasted sesame seeds for topping, optional

Directions

  1. Melt butter, then add egg, milk, flours, and baking soda.

  2. Grease two small round microwave safe ramekin. 

  3. Divide the batter and cook for about 45 seconds in the microwave.

Serves 1


6. 3-Minute Bread in a Mug

Picture and recipe from TabiEats

Ingredients

  • 1/3 cup peanut flour or other nut flour

  • 1 tbsp coconut flour or other

  • 1/2 tsp baking powder

  • 1/8 tsp natural salt

  • 1 organic egg

  • 2 1/2 tbsp grapeseed oil, butter, coconut or olive oil

  • Pinch of ground cloves

Directions

  1. Grease one mug with some oil. 

  2. Put all the ingredients in a small bowl and mix well with a fork. 

  3. Pour the mixture into the mug. Microwave on high for 90 seconds. You might need to cook it a few seconds longer depending on your microwave oven.

  4. Let it cool in the mug for 3 minutes. 

  5. Gently pop the bread out of the mug and slice.

Serves 1


7. 2-Ingredient Brown Rice Roti

Picture and recipe adapted from My Heart Beets

Ingredients

  • 1 cup water

  • 3/4 cup brown rice flour

  • 1/4 cup psyllium powder

  • 1/4 tsp natural salt

  • Olive oil to grease hands

Directions

  1. Bring the water to a boil in a medium sauce pan. Add salt, mix well, then add the rice flour and mix well. The mixture will look crumbly.

  2. Turn off heat, cover the pot and let this sit for 10 minutes.

  3. Add a little oil to your hands then knead the dough and form it into one large ball. Then, break it off into 6 pieces.

  4. Roll each piece of dough into a ball, then put it between two sheets of parchment paper. Using a rolling pin, roll it out. Repeat with remaining dough.

  5. Put the roti on a preheated non-stick skillet over medium heat.

  6. Cook both sides until cooked through (a couple minutes per side).

Serves 6


8. Minute Low-carb French Toast

Picture and recipe adapted from Low Carb Recipes

Ingredients

  • 3 tbsp plus 1 heaping tsp hazelnut flour

  • 2 tsp flaxseed flour or other

  • 1/4 tsp baking powder or other

  • 1/2 tsp Ceylon cinnamon (add half to batter and use the other half on top)

  • 1 tbsp pure maple syrup or coconut palm syrup

  • 1 tsp vanilla extract

  • Pinch of nutmeg

  • 1 tbsp organic butter

  • 1 organic egg

Directions

  1. Crack an egg into a coffee mug, mix all ingredients, except the butter.

  2. When the batter is smooth and completely mixed, then add butter right into the center. No need to mix it in or melt it first.

  3. Microwave for 1 to 2 minutes, depending on your microwave strength. When it's done it should still be soft and spongy.

  4. Carefully slice it in half and stick the two halves in the toaster or pan fry this after microwaving.

  5. Top with more butter, cinnamon, and the syrup.

Serves 1


9. Pork Rind LowCarb Wraps

Picture and recipe adapted from Low Carb Maven

Ingredients

  • 4 oz plain pork rinds, crushed (113 g)

  • 1/8 tsp baking soda

  • 4 oz organic cream cheese, softened (113 g)

  • 6 organic eggs

  • 3/4 cup water 


Directions

  1. Place the pork rinds in a food processor and process until they become a fine powder.

  2. Add the baking soda and salt and give it a little pulse to mix. Add the eggs and cheese and process until smooth and thick. Add the water and blend until all of the ingredients are completely incorporated. Pour into a bowl and let sit for 5 minutes.

  3. Preheat a pancake griddle over medium heat. When hot, oil the griddle and then gently wipe-off the excess with a paper towel.

  4. Using a 1/4 cup measure, pour the batter into the skillet and spread into a 5-inch circle with the back of a spoon. Make it as thin as possible. Cook like you would a pancake.

Make sure to spread the batter with a wet spoon or you will end up with a thick pancake that will not serve well as a wrap.


Serves 12


10. 30-Second Microwave Low Carb Crepes

Picture and recipe adapted from Physical Kitchness

Ingredients

Crepes

  • 3 organic eggs

  • 2 tbsp hazelnut or other 1/4 tsp baking powder

  • 1/8 tsp natural salt

Strawberry Chia Spread

  • 1 cup organic strawberries

  • 1 1/2 tsp raw honey

  • 1 tbsp chia seeds

Chocolate Drizzle

  • 1 square 85% cocoa chocolate1 tsp full-fat coconut milk

Directions

  1. To make the strawberry chia seed spread, puree strawberries with honey.

  2. Pour into a bowl and add chia seeds. Mix well Refrigerate at least 30 minutes, in order for the chia seeds to soak up most of the liquid.

  3. To make the crepes, crack the eggs into a small food processor or blender. Add the flour, baking powder, and salt. Puree until smooth.

  4. Grease a microwave-safe plate. Pour 2 heaping tablespoons of the crepe batter directly on the plate and using the bottom of a spoon, gently but quickly spread the mixture evenly to form a small, thin circle Microwave for 25-30 seconds, until the center of the crepe is fully cooked.

  5. Spoon 1-2 tablespoons of the strawberry chia seed spread in the middle of the crepe and fold in each end.

  6. Optional chocolate drizzle: break off a square of dark chocolate in a microwavable bowl and add one teaspoon full-fat coconut milk. Microwave 15 seconds, then stir. If the chocolate has not completely melted, microwave another 10-15 seconds. Let cool slightly then drizzle over the top of each crepe.

Serves 6



September 14, 2017

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