Phase 3

Phase 3: Gluten Free, Sugar Free Seedy Bread!

Today I want to share with you the highlight of my eating week, and it’s good timing too since it’s phase 3 for all of us following the fast metabolism diet. Since starting FMD I haven’t really missed having bread. Don’t get me wrong, I love the taste of freshly baked white bread with melted butter, but it’s not really something that I crave. In New Zealand there isn’t a great variety of organic gluten free bread and of the small range there is, the price is high and it’s pretty much not worth it because it is not strictly FMD compliant anyway (plus the loaves are rock solid).

During Celiac awareness week a couple of months ago the New Zealand Herald (newspaper) published a pull out magazine with a bunch of gluten free recipes which my mum spied and promptly started experimenting with. One of our now favourite weekly recipes is “seedy bread”. So here is the original recipe for those of you who aren’t following FMD.

Bread

A few people I know have made this version with success. It seems to be a fool proof recipe. Only 1 person had an issue both times she made it, it came out sticky in the middle but it wasn’t under cooked. In the end we blamed her oven.
If you are on fast metabolism diet then here is the compliant sugar free recipe for this delicious phase 3 bread:
Ingredients:

1 cup of sunflower seeds
½ cup of linseeds
2 Tbs black chia seeds
½ cup of slivered almonds (we use pumpkin seeds instead)
1 ¾ cup quinoa flakes
1/3 cup of psyllium husk
½ tsp salt flakes
1 ½ cups of water
¼ cup melted coconut oil
2 Tbs Birch xylitol (granulated form)
Note: Currently the organics shops we go to have been having supply issues with quinoa flakes so we came up with a variation that ended up being even better! Replace quinoa flakes with 1 cup of rice flakes and ¾ cup of uncooked whole quinoa (whatever colour it doesn’t matter)and up the water to 2 cups as the rice flakes are more absorbent.
Method:
1. Mix all dry ingredients together ensuring that they really are mixed well
2. Add water
3. Mix toughly
4. Press into a loaf tin lined with baking paper

 Making
5. Leave in the fridge overnight
6. Pop it in the oven on 150 degree Celsius for 30 -50 minutes (or until cooked)
7. Let the loaf stand until cool before cutting.

2014-11-14 09.42.52
We cut our loaf into about 14 pieces and freeze them in snap lock backs (2 pieces per bag). I love having this with chicken bacon and eggs for phase 3 breakfasts.

Phase 3 Breakfast

Or even 1 piece as a snack with some almond butter, mmm. This bread is at its best when toasted. I find I have to put it down twice as it takes a while to toast up and then it comes out sizzling and crakling!

Bread States
I hope you love this recipe as much as we do, not a single person I have offered it to didn’t like it!

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Gluten, Sugar and Dairy Free Chocolate Oatmeal Brownie!

This is a phase 3 recipe for anyone on FMD otherwise it is a generally delicious, gluten free, dairy free and sugar free brownie for everyone else.

Fresh From the Oven

Fresh From the Oven

Ingredients:

2 Cups of old fashioned oats (this will blend down to 1.5 cups)

3/4 Cup of coconut oil

1 1/2 Cups of Birch Xylitol (or Stevia)

1 Cup of Cacao Powder

4 medium sized whole eggs

Pinch of Salt

1/8 teaspoon of Baking Soda

Method:

  1. Put the oats in a food processor and blend until its near flour consistency, put to the side.
  2. Melt the coconut oil until it is liquid if it wasn’t already, then add the xylitol
  3. Sift cacao powder, salt and baking soda into the liquid mixture.
  4. In a separate bowl whisk the eggs.
  5. Gradually add the whisked eggs to the liquid mixture ensuring that it is not too hot after melting the oil.
  6. Ensure the liquid iis mixed well and then stir in the blended oats until well mixed.
  7. Spoon mixture into a 30cm x 15cm rectangle non-stick baking dish (I line mine with cooking oaoer as well) and cook on fan bake at 150 degrees Celsius (300 F), for approximately 20 minutes.
  8. Remove from oven and baking tray and allow to cool. Once cooled I cut the cake into 8 square pieces to finish.
Brownie cut into 8 pieces for a large serving

Brownie cut into 8 pieces for a large serving

Nutritional Info:

If you cut into 8 large pieces:

Coconut oil: 23.5ml

Oats: 1/4 cup

Birch Xylatol: 1/5 cup

Cacao Powder: 1/8 Cup

Egg: 1/2 Egg

For Calorie Counters see the breakdown below:

Oat Choc Brownie Recipe

So at 500 kcal per piece this is a treat. But it is always good to look at the type of macro nutrients you are eating. There is no lactose or refined sugar in these brownies, the carbs are coming from the oats and the cacao powder, which are way less refined than the traditional white sugar and cocoa powder, so the blood sugar spike is significantly reduced from that of a traditional brownie. The brownie was quite big so you could cut it in half again if you really wanted to. FM Dieters this is most definitely phase 3 with all the healthy fat. I wouldn’t have grains with dinner as they are optional and the oats in this recipe satisfy the requirement anyway.

Brownie with stewed plumb topping

Brownie with stewed plumb topping

I could have eaten the whole bowl of raw mix, this brownie is yummy! My oats weren’t as finely chopped as I would have liked so the mix turned out more like a crumbly cake instead of  a dense brownie but that didn’t effect the taste or level of enjoyment I got from eating it. I served mine with stewed whole plums, but I would say some frozen raspberries microwaved to mush would be equally as delicious.

I hope you enjoy this recipe I know that I certainly did!