Are you looking for delicious ways to add more fiber to your diet? Or, do you need appealing alternatives to gluten-filled and high-carbohydrate recipes? You’re not alone! It’s sad but true: As more and more people find themselves dealing with gluten sensitivity or choosing Ketogenic (Keto) or other low-carb diets, there is a growing need for alternative baking recipes.
Do you miss baked goods? There’s no need to deprive yourself of the joy of pleasant-smelling yeasty baked goodness. Thanks to gluten-free, low carb, and Keto-approved binding agents like psyllium, you can enjoy freshly baked products again. Psyllium husk powder (also called ground psyllium) comes from the seed of the Plantago Ovata plant and is high in soluble fiber. It is a wonderful ingredient that acts as a binding agent in a similar way that gluten or eggs work to hold together bread, cookies, and other baked delights.
Here are 5 simple sugar-free guilt-free recipes that use ground psyllium and prove that healthy alternative recipes can be delicious too.
2 Tbsp. ground psyllium
¼ cup water
½ cup peanut butter or almond butter
2 Tbsp. coconut oil (melted)
½ tsp. liquid stevia
1 Tbsp. vanilla extract
2 cups almond flour or almond meal
1 tsp. baking powder
½ tsp. sea salt
½ tsp. baking soda
1 cup stevia-sweetened or other Keto-approved chocolate chips
Preheat the oven to 350F.
In a bowl, combine the psyllium and water and stir. Let rest for 5 minutes to thicken.
Add the remaining wet ingredients to the psyllium mixture and stir.
In a separate large bowl, mix the dry ingredients, except for the chocolate chips, and stir.
Add the wet ingredients to the dry ingredients and stir to combine. Once blended completely, fold in the chocolate chips.
Spoon cookie dough on a cookie sheet. Bake for 20-30 minutes. Allow the cookies to cool before serving.
½ cup filtered water
2 tsp. coconut oil (melted)
1 tsp. ground psyllium
⅛ cup honey or maple syrup, to taste
1 tsp. vanilla extract
1 tsp. apple cider vinegar
½ tsp. coffee grounds (or 1 tsp. used coffee grounds)
¼ cup almond flour
¼ cup cocoa powder
¼ cup chocolate chips or dark chocolate, finely chopped
¼ tsp. baking powder
⅛ baking soda
⅛ tsp. salt
Optional: strawberries, raspberries, or blueberries for topping
Preheat the oven to 350°F.
In a bowl, combine all wet ingredients. Let rest for 10 minutes to thicken.
While you wait, grease the inside of 3 medium mugs or 2 (3”) ramekins.
Once the wet ingredients have rested long enough, add the dry ingredients to the mixture. Sift in the almond flour and cocoa powder. Add in the remaining dry ingredients and mix everything together with a whisk–but don’t overstir! Once thoroughly mixed, you can stop.
Divide the batter evenly into the mugs or ramekins. Put in the microwave on high for 10-15 minutes, or until a toothpick comes out clean.
Remove the cakes from the oven or microwave and let cool for at least 10 minutes. Use a knife around the sides of each cake to loosen and flip over onto a serving plate–or grab a spoon to eat directly out of your own mug! Add desired fruit toppings (or even extra chocolate chips!) and serve.
1 Tbsp. apple cider vinegar
1 tsp. vanilla
1/3 cup yogurt
1 ¼ tsp. honey or maple syrup
4 tbsp. coconut oil (melted)
1 ½ cups almond flour or almond meal
6 Tbsp. coconut flour
1 Tbsp. ground psyllium
1 ½ tsp. baking powder
½ tsp. sea salt
1 cup blueberries (fresh or frozen)
Preheat the oven to 350F.
In a bowl, combine all wet ingredients and stir. Let this mixture sit for at least 5 minutes. This enhances the buttermilk-like flavor.
In a separate bowl, combine the dry ingredients and stir.
Pour the wet ingredients into the dry ingredients and mix them together well. Let this mixture sit for a few minutes to allow the liquid to be absorbed.
Gently fold the blueberries into the batter.
Lay a piece of parchment paper into a 9” x 13” cookie sheet or baking dish and spread the
batter evenly to fill it.
Bake for 35 minutes. Test if it’s done by sticking a toothpick into the center. If it comes out clean, it’s done. If it is still soft and wet in the middle, bake for another 5 minutes, and test again.
Cool completely before cutting into square or rectangle bars. Store in an airtight container for up to five days or freeze for up to one month.
½ cup raw sunflower seeds
½ cup raw pumpkin seeds
½ cup whole, raw flax seeds
½ cup raw, whole almonds
1 ½ cups gluten-free rolled oats or quinoa flakes
2 Tbsp. chia seeds
4 Tbsp. psyllium husks
1 tsp. sea salt
1 Tbsp. honey or maple syrup
3 Tbsp. coconut oil (melted)
1 ½ cups water (if using quinoa flakes instead of rolled oats, use 2 ½ cups of water)
Line a loaf pan with wax paper or use a silicone loaf pan. Combine the dry ingredients and stir well.
In a separate bowl, mix the honey or maple syrup, coconut oil, and water together with a whisk.
Add the wet mixture to the dry ingredients and stir very well until everything is completely soaked and the dough is becoming thick. (Add additional water, if needed.) Transfer the mixture of dough into the loaf pan and smooth out the top with the back of a spoon.
Lightly cover, and let it sit out on the counter for at least 2 hours, or overnight.
When you are ready to bake, preheat the oven to 350°F
Place the loaf pan on the middle rack in the oven. Bake for 30 minutes. Remove bread from the loaf pan (discard the wax paper, if using), place the loaf upside down on a cookie sheet, and
bake for another 30-40 minutes. You will know the bread is done when it is
golden brown and sounds hollow when tapped. Let it cool completely before slicing.
Serve with butter, ghee, or smashed avocado and salt! This bread seriously makes the best avocado toast!
You can store this bread in a sealed container for up to five days and it freezes well too. Slice before storing for making quick and easy toast!
Coconut flour tends to be very dry and crumbly, which is why it is perfect to pair with psyllium husk in baking. The psyllium has a binding quality that helps turn the coconut flour into a workable dough.
½ cup coconut flour
2 Tbsp. psyllium husks
2 Tbsp. olive or melted coconut oil
¼ tsp. salt
1 tsp. baking powder
1 cup warm water
Optional: Add ½ tsp. dried herbs, onion or garlic powder
An additional 1 tsp. olive or melted coconut oil
In a bowl, combine the dry ingredients and stir.
Add in the oil and mix well.
Add ½ cup of the warm water and stir, then add another ½ cup of warm water and stir until dough begins to form. Knead with your hands for one minute. (Add more water if needed to get the right consistency. The dough should not be either crumbly or watery.) Let the dough sit for 10 minutes for it to thicken.
Divide the dough into 6 balls. Roll each ball between 2 sheets of parchment paper or silicone mats to flatten.
Heat a non-stick pan or a cast iron griddle on medium-high heat and add 1 tsp. of oil. Add the flattened flatbread to the pan or griddle by flipping it onto the griddle with the parchment paper
attached and then slowly and carefully peel the paper off. Cook for 2-3 minutes on each side until golden.
Repeat the rolling and cooking process for each flatbread.
Store in an airtight container in the refrigerator for up to 5 days. Or freeze with parchment paper between each flatbread to prevent sticking for up to one month.
Quick snack idea: To make a delicious and quick flatbread pizza, once the first side of the flatbread is cooked and golden, flip. Then, on top of the cooked side, layer tomato sauce,
mozzarella cheese, and whatever toppings you desire. Cover with a lid for 2-3 minutes. While the bottom cooks, the cheese melts and warms the toppings. The result is a delicious open-faced sandwich!
Remember to start slow when introducing psyllium husk into your diet. It’s a good idea to give your digestive tract time to adjust. Start with eating no more than a teaspoon per day and gradually increase.
Also, drink plenty of water when eating psyllium since it is high in soluble fiber. Talk with your doctor to make sure that you’re adding the right amount of psyllium to your diet.
Hearty Nut & Seed Bread
Keto Blueberry Bars
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