Category: Nutrition

Obtain a gluten-free sourdough starter (buy i.e. at Natural Grocers).

Set up starter according to instructions.

When you have an active starter, mix these dry ingredients:

130g Plaintain flour (JEB foods online)
130g Cassava flour (Otto’s is available at Market of Choice, Natural Grocers, etc)
130g Organic potato starch
20g Psyllium husk
10g Fine pink salt

Take about 100g of the active starter (I take a large tbsp from the active starter and put it in a mug, add 1 tbsp flour and enough warm water to make it a very thick but moist consistency, let it sit on the counter for a few hours until it doubled. I feed the rest of the starter and leave it in fridge for next time, it will double within 24hrs).

Dissolve starter in 450ml warm water.

Add to dry ingredients and mix for 12 min.

Form a round loaf and put it in a bowl with a tight lid, I use a stainless steel bowl with a lid.

Turn on oven light but no heat and let rise for 4+ hours, I sometimes leave overnight.

Take bowl out of oven.

Use a glass bowl with lid to bake the bread.

Turn on oven to 482 degrees (translation from German temps.)

When temp is reached, take glass bowl out, carefully shape dough to fit, and insert into bowl (careful, very hot). Close lid, bake for 35 min.

Remove lid, bake for another 30min. I add a baking dish with water to keep the interior of the oven moist.

Take out of oven, take bread out of bowl, let cool on a rag.

ENJOY!

Bread Recipe

Ingredients:

• 1/3 cup each of flax seed, GF oats, Psyllium Husk
• 2.5 tsp dry yeast
• 2 tbls Yakon syrup
• 2.5 cups warm water
• 3 cups cassava flour
• 2 tblsp olive oil
• 1 tsp salt

Time:

• Proofing 1 hr
• Baking 450 degrees, 1 hr in closed pot, plus 25min in open pot
• Total time 2 hrs 25min plus prep

Step 1

Mix yeast, 1 cup of warm water and Yakon syrup and let rise for 20-30 min.

Step 2

Ground flaxseed, oats and psyllium husk in a spice grinder (coffee grinder) works well but you can also buy these ingredients ground, just makes sure you have the right amounts as ground ingredients are more dense

Step 3

Add 1.5 cups of warm water to risen yeast mix, mix ground ingredients from step two with yeast mix. Mix quickly and do not let sit for more than 1 minute.

Step 4

Add Cassava flour, salt, and olive oil and mix to a dough (putting together these ingredients in advance so that you can just add it fast will help!). Should have the consistency of a good yeast dough, not too wet and not too dry. Take out and knead for 1 min. Dough is not sticky and should form well.

Step 5

Line a pot with parchment paper, insert dough, close lid, proof for 1 hr (use proofing feature of your oven or keep in warm spot)

Step 6

Bake with closed lid 1 hr at 450 degrees

Step 7

Take lid off and bake another 25min

Step 8

Take out of pot, on cooling rack, let cool. It has a hard crust. If you do not like that and want it soft, simply put back in pot with closed lid once it is cooled and wait for a few hours, crust will become soft. This bread will keep for about 4 days and you do not need to toast it.

Hello friends,

I have been advising my clients to get rid of their microwave, here is the science behind it!

Did you know that microwaving your food is one of the most damaging things you can do to reduce food quality and nutrition (and your health)?

Read the Article

We, the general public, have been told for decades that oatmeal for breakfast is healthful, it would lower your cholesterol, which it does indeed, but that is not the lifesaving change you might have expected as it is outweighed by the following:

Oatmeal, just like any other grain, will spike your blood sugar and make you hungrier and triggers a rollercoaster phenomenon with the rising blood sugar leading to rising insulin levels. Insulin spikes, however, are bad for at least 2 reasons, the first being that it will cause insulin resistance which gets you started on the track to prediabetes and later diabetes, the second being that it acts like miracle-gro for your fat cells, in particular around your waistline.

People with celiac disease or NCGS (None celiac gluten sensitivity) also must consider that most oatmeal sold has been processed with the same shared equipment that was used for wheat etc.; and even oats labeled as gluten-free can “cross react”, which means your body will confuse it with gluten and react the same way as if you ate wheat.

Bottom-line: Don’t eat oatmeal for health reasons, if you must have it, the best time isn’t in the morning, but rather after an intense workout when you’re refilling your muscle glycogen stores and it would be less inclined to end up in growing fat cells.