Better Breads A Dozen Quick & Delicious Gluten Free, Low Glycemic Breads, Biscuits, Crusts & Crepes By Kelley Herring & The Editors of Healing Gourmet® Copyright August 2007. Health-e Enterprises, LLC. ALL RIGHTS RESERVED. IT IS ILLEGAL TO COPY OR FORWARD THIS E-BOOK TO OTHERS DISCLAIMER: This publication does not provide medical advice. Always consult your doctor. Copyright © 2007-2012 Health-e Enterprises, LLC. ALL RIGHTS RESERVED 2 Better Breads Fresh baked focaccia, crisp-and-chewy pizza crust, piping hot biscuits just waiting to soak up a golden pat of creamy butter. Ahhh. Bread, delicious bread! It’s so hard to pass up. But if you’re watching your weight and your blood sugar, bread just isn’t on the menu. But you see, it’s not that bread itself is so bad. It’s the grains that are to blame. Grain-based foods aren’t just calorie-dense (and generally nutrient-poor), but because of their quick conversion to sugar in the body, they also spike blood sugar and insulin levels - encouraging weight gain, wrinkles, cellular damage and more! But thanks to Healing Gourmet, you can enjoy all of the warm and toasty, fluffy and flaky goodness of breads… and pizza… and biscuits… and bagels… with none of the health-harming effects of grains. We hope you enjoy these twelve super-simple, low glycemic, gluten free breads. Keep them close at hand for when that grain craving strikes. Your body will thank you! CEO & Editor in Chief Healing Gourmet Copyright © 2007-2012 Health-e Enterprises, LLC. ALL RIGHTS RESERVED 3 Contents Rustic Flax Focaccia ................................................................................................................. 5 Golden Flax Bread ................................................................................................................... 6 Simple Sandwich Bread............................................................................................................ 7 Thin & Crispy Pizza Crust .......................................................................................................... 8 Deep Dish Pizza Crust .............................................................................................................. 9 Flax Pizza Crust ...................................................................................................................... 10 Garlic Bagels .......................................................................................................................... 11 Coconut Flour Corn Bread ...................................................................................................... 12 Grain Free Burger Buns .......................................................................................................... 13 Homemade Tortillas/Wraps ................................................................................................... 14 Fluffy Biscuits (Grain Free) ..................................................................................................... 15 Quick Crepes ......................................................................................................................... 16 Copyright © 2007-2012 Health-e Enterprises, LLC. ALL RIGHTS RESERVED 4 Rustic Flax Focaccia Yield: 16 slices Start to Finish: 30 minutes Nutrition Snapshot: 94 calories, 3 grams fiber, 0 grams sugars, 3 grams protein, 4 net carbs per serving Good Source of: Fiber, Magnesium, Thiamin, Phosphorous, Manganese Preferences: Gluten Free, Dairy Free Ingredients  1 tsp. organic oregano, dried  1 Tbsp. organic erythritol  1/2 cup filtered or spring water  3 Tbsp. organic extra virgin olive oil  3 large pastured eggs  1 1/2 cup ground organic flaxseed  1 1/2 tsp. non-aluminum baking powder  1 tsp. Celtic sea salt Preparation 1. Preheat oven to 425 degrees F. 2. Mix dry ingredients together. 3. Add wet ingredients. Mix well. 4. Let stand for 5 minutes to thicken. 5. Spread on oiled cookie sheet. 6. Bake for 15-18 minutes until cooked through. Nutrition Information Per Serving 94 calories, 8 g total fat, 1 g saturated fat, 0 grams trans fat, 3 grams monounsaturated fat, 3 gram polyunsaturated fat, 39 mg cholesterol, 162mg sodium, 3 grams carbohydrate, 3 grams fiber, 0 grams sugars, 3 grams protein Copyright © 2007-2012 Health-e Enterprises, LLC. ALL RIGHTS RESERVED 5 Golden Flax Bread Yield: 16 slices Start to Finish: 1 hour Nutrition Snapshot: 117 calories, 3 grams fiber, 0 grams sugars, 5 grams protein, 2 net carbs per serving Excellent Source of: ALA Omega 3 Good Source of: Fiber, Protein, Magnesium, Thiamin, Phosphorous, Manganese Preferences: Gluten Free, Dairy Free Ingredients  2/3 cup almond flour  1 tsp. Celtic sea salt  2 Tbsp. organic virgin coconut oil  4 large pastured eggs  3 tsp. non-aluminum baking powder  1.5 cups organic flax meal Preparation 1. Preheat oven to 350 degrees F. Oil a 9 x 5 loaf pan. 2. Melt coconut oil. 3. In a medium bowl, mix dry ingredients together well. 4. In a small bowl, gently beat eggs. Whisk in coconut oil. 5. Stir wet ingredients into dry. 6. Pour batter into pan. 7. Bake 20-25 minutes or until golden brown on top and a toothpick inserted into the center comes out clean. Nutrition Information Per Serving 117 calories, 10 g total fat, 2.5 g saturated fat, 0 grams trans fat, 3 grams monounsaturated fat, 4 gram polyunsaturated fat, 53 mg cholesterol, 162mg sodium, 5 grams carbohydrate, 3 grams fiber, 0 grams sugars, 5 grams protein Copyright © 2007-2012 Health-e Enterprises, LLC. ALL RIGHTS RESERVED 6 Simple Sandwich Bread Yield: 12 slices Start to Finish: 50 minutes Nutrition Snapshot: 117 calories, 3 grams fiber, 0 grams sugars, 5 grams protein, 2 net carbs per serving Good Source of: Fiber, Selenium Preferences: Gluten Free Ingredients  6 pastured eggs  1/2 cup grass-fed butter, melted  ½ tsp. sea salt  3/4 cup coconut flour  1 tsp. non-aluminum baking powder Preparation 1. Preheat oven to 350 degrees F. Grease a 9 x 5 loaf pan. 2. Add all ingredients to a medium bowl and mix well to combine. 3. Pour batter into pan. 4. Bake for 40 minutes. 5. Turn the loaf out onto a cooling rack. Cool completely before serving. Nutrition Information Per Serving 134 calories, 11 g total fat, 7 g saturated fat, 0 grams trans fat, 3 grams monounsaturated fat, 1 gram polyunsaturated fat, 126 mg cholesterol, 201 mg sodium, 4 grams carbohydrate, 3 grams fiber, 1 grams sugars, 4 grams protein Copyright © 2007-2012 Health-e Enterprises, LLC. ALL RIGHTS RESERVED 7 Thin & Crispy Pizza Crust Yield: 6 slices Start to Finish: 1 hour Nutrition Snapshot: 199 calories, 3 grams fiber, 1 grams sugars, 14 grams protein, 3 net carbs per serving Excellent Source of: Calcium, Protein, Selenium, ALA Omega-3, Phosphorous Good Source of: Fiber, Riboflavin Preferences: Gluten Free Ingredients  5 Tbsp Bob’s Red Mill Organic Coconut Flour  1 ounce organic Parmesan cheese  2 Tbsp. organic flax seed meal  1 tsp. dried oregano  6 ounces organic mozzarella cheese  1 tsp. organic garlic powder  1/4 tsp. cream of tartar  1/2 tsp. dried basil  4 large pastured eggs  1 Tbsp. organic extra virgin olive oil  1/4 tsp. Celtic sea salt Preparation 1. Preheat oven to 350 degrees F. 2. Add all ingredients except mozzarella cheese into a food processor. Process until smooth. Fold in mozzarella cheese. 3. Spread batter onto a greased baking sheet. 4. Bake for 20-25 minutes. 5. Top with sauce and toppings of choice. Return to oven and bake another 10-12 minutes. 6. Serve. Nutrition Information Per Serving 199 calories, 13 g total fat, 6 g saturated fat, 0 grams trans fat, 5 grams monounsaturated fat, 2 gram polyunsaturated fat, 163 mg cholesterol, 401 mg sodium, 6 grams carbohydrate, 3 grams fiber, 1 grams sugars, 14 grams protein Copyright © 2007-2012 Health-e Enterprises, LLC. ALL RIGHTS RESERVED 8 Deep Dish Pizza Crust Yield: 10 slices Start to Finish: 30 minutes Nutrition Snapshot: 200 calories, 0 grams fiber, 1 grams sugars, 14 grams protein, 1 net carbs per serving Excellent Source of: Calcium, Protein, Selenium, Phosphorous Good Source of: Vitamin B12, Riboflavin Preferences: Gluten Free Ingredients  1 tsp. organic garlic powder  1 ½ tsp. dried oregano  8 ounces organic Parmesan cheese, shredded  1/2 tsp. Celtic sea salt  6 large pastured eggs  6 ounces organic cream cheese at room temperature  1/4 tsp. freshly ground black pepper Preparation 1. Heat the oven to 350 degrees F. 2. Using a blender or food processor, mix the egg and cream cheese until well blended. Add the salt and spices and blend again. 3. Spread Parmesan in bottom of well-oiled 9X13 pan. 4. Pour egg mixture over the cheese. 5. Bake for 22-25 minutes, or until the top is light golden brown. 6. Remove from oven, add desired pizza toppings, and bake until done - about another 10-15 minutes. 7. Serve. Nutrition Information Per Serving 200 calories, 15 g total fat, 8.5 g saturated fat, 0 grams trans fat, 5 grams monounsaturated fat, 1 gram polyunsaturated fat, 165 mg cholesterol, 162mg sodium, 2 grams carbohydrate, 0 grams fiber, 1 grams sugars, 14 grams protein Copyright © 2007-2012 Health-e Enterprises, LLC. ALL RIGHTS RESERVED 9 Flax Pizza Crust Yield: 8 slices Start to Finish: 30 minutes Nutrition Snapshot: 187 calories, 6 grams fiber, 0 grams sugars, 6 grams protein, 1 net carbs per serving Excellent Source of: Fiber, Magnesium, Thiamin, ALA Omega-3, Phosphorous, Manganese Good Source of: Calcium, Protein, Selenium Preferences: Gluten Free, Dairy Free Ingredients  1/2 packet SweetLeaf Stevia Plus  3 Tbsp. organic extra virgin olive oil  2 tsp. non-aluminum baking powder  3 large pastured eggs  1/2 cup filtered or spring water  1.5 cups organic flax seed meal  1 tsp. Celtic sea salt  1 tsp. organic oregano Preparation 1. Preheat oven to 425 degrees F. 2. Mix dry ingredients together. 3. Add wet ingredients, and mix well. 4. Let stand for 5 minutes to thicken. 5. Spread on greased pan or oiled unbleached parchment paper. 6. Bake for 15-18 minutes until cooked through. 7. Add toppings of choice and return to oven to cook through. Nutrition Information Per Serving 187 calories, 16 g total fat, 2 g saturated fat, 0 grams trans fat, 6 grams monounsaturated fat, 7 gram polyunsaturated fat, 80 mg cholesterol, 325 mg sodium, 7 grams carbohydrate, 6 grams fiber, 0 grams sugars, 6 grams protein Copyright © 2007-2012 Health-e Enterprises, LLC. ALL RIGHTS RESERVED 10