Dieta: Doing away with bread

These days a lot of us are avoiding gluten, whether on a dieta or not.
This is no surprise as gluten is difficult to digest for most people. In addition to this wheat flour, which is the primary source of gluten protein in our diet, is a “dead food” which has been harvested, milled, bleached, refined and left to sit in a warehouse and finally on a shop shelf for what may be years; it doesn’t have much nutritional chutzpah going for it anymore.

Many people are eating this grain at every meal without being particularly aware of it. Too much of anything – even a good thing! – isn’t ideal and it is really worthwhile to cut down on products, often processed, containing wheat flour and look around for nutritious substitutes.

Growing up in Norway, the Land of Open Faced Sandwiches, I know how deeply engrained bread is in our European food culture.
In Norway it is not unusual to have open faced sandwiches for breakfast, lunch, snack and supper and removing this staple of the diet can feel impossible.

Sandwiches travel well, are filling and can be endlessly redecorated to suit one’s palette. However, I have come up with some well tasting and deeply nourishing alternatives that will make your lunch box get all excited.

If you are following the dieta, simply omit all salt/pepper and other spices listed in the ingredients. The result will not be much different from the original and still taste yummy!


Cauliflower buns


This recipe is borrowed from Sarah Britton over at My New Roots and I cannot recommend it highly enough. It is simply delicious and the buns can be topped with both sweet and savoury toppings. 

  • 1 large cauliflower (1200g)
  • ¼ cup / 20g almond meal
  • ¼ cup / 20g nutritional yeast
  • 1 ½ tsp. fine sea salt
  • ½ tsp. garlic powder (a crushed clove of fresh garlic is dieta approved!)
  • 2 large organic eggs
  • 1 Tbsp. dried onions or sesame seeds
  • 1 Tbsp. psyllium husk (optional, will make the buns drier)

Chop cauliflower into chunks, place in a food processor and blend until as fine as possible. If you don’t have a food processor, grate the cauliflower with a box grater.
Mix with the almond meal, nutritional yeast, salt, garlic and psyllium husk, if using, and stir to combine.
Preheat oven to 400°F/200°C.
Whisk eggs together in a separate bowl. Add the eggs to the cauliflower mixture and stir until the dough is moist and will hold together.
Line a baking sheet with parchment paper. Taking baseball-sized amounts of dough, squeeze them into a rough ball shape, then drop them from about 1 foot (30cm) onto the baking sheet (this helps to compact them). If you want to make bagels, simply use your finger to poke a hole in the center and shape the rest with your hands. Sprinkle the tops with the dried onion or sesame seeds and place in the oven.
Bake for 20-30 minutes until the buns are golden brown around the edges.
Store leftovers in the fridge for 3-4 days.

 Image courtesy of MyNewRoots.org

Image courtesy of MyNewRoots.org


Beetroot flatbread

This recipe was inspired by the vegetable flatbreads of Green Kitchen Stories and a mountain of juice pulp. 
As juice pulp is drier than grated beetroot, there will be two recipes for this bread, depending on how you choose to accumulate lots of grated beetroot. 

  • 500 ml grated beetroot OR 750 ml carrot pulp
  • 250-300 ml oat flour (self milled in a blender or using a hand mixer – more nutritious and makes for fluffier baking!)
  • 3 eggs OR 2 eggs plus 1 flax egg (1 tbsp flax seeds + 3 tbsp water left to soak for 15 minutes)
  • Salt/pepper if using

Heat the oven to 200 degrees and line a baking tray with baking paper.
Mix all the ingredients except the eggs together. Whisk the eggs and add them to the mixture, forming a sticky paste.
Flatten the paste into a rectangular shape with your hands onto the baking tray.
Bake in the middle of the oven for 25 minutes.
Remove from the oven, carefully flip upside down on a cooling rack and peel off the baking paper.
Store in the fridge for 3-4 days.

 Beetroot flatbread with home made mayo and lentil sprouts

Beetroot flatbread with home made mayo and lentil sprouts


Carrot flatbread

Carrot juice. What can I say, it's my thing. The perfect vehicle for a turmeric and ginger juice, great for making curries and stews (check out the carrot coconut stew in my previous post) and most recently great for making bread. Here's how (without/with juice pulp):

  • 500 ml grated carrots OR 750 ml carrot pulp
  • 200-250 ml oat flour (self milled in a blender or using a hand mixer – more nutritious and makes for fluffier baking!)
  • 3 eggs OR 2 eggs plus 1 flax egg (1 tbsp flax seeds + 3 tbsp water left to soak for 15 minutes)
  • Salt/pepper if using

Heat the oven to 200 degrees and line a baking tray with baking paper.
Mix all the ingredients except the eggs together. Whisk the eggs and add them to the mixture, forming a sticky paste.
Flatten the paste into a rectangular shape with your hands onto the baking tray.
Bake in the middle of the oven for 25 minutes.
Remove from the oven, carefully flip upside down on a cooling rack and peel off the baking paper.
Store in the fridge for 3-4 days.

 Probably the last styled picture I could have put up here, but it proves an important point: This bread travels well. Here is a carrot bread sandwich on a flight to Hamburg.

Probably the last styled picture I could have put up here, but it proves an important point: This bread travels well. Here is a carrot bread sandwich on a flight to Hamburg.


Broccoli flatbread

Bbroccoli is one of my favourite things to juice and I often have loads of pulp. This makes a delicious and green flatbread and is also a great way to use old broccoli stems.

  • 500 ml grated broccoli OR 750 ml carrot pulp
  • 200-250 ml oat flour (self milled in a blender or using a hand mixer – more nutritious and makes for fluffier baking!)
  • 3 eggs OR 2 eggs plus 1 flax egg (1 tbsp flax seeds + 3 tbsp water left to soak for 15 minutes)
  • Salt/pepper if using

Heat the oven to 200 degrees and line a baking tray with baking paper.
Mix all the ingredients except the eggs together. Whisk the eggs and add them to the mixture, forming a sticky paste.
Flatten the paste into a rectangular shape with your hands onto the baking tray.
Bake in the middle of the oven for 25 minutes.
Remove from the oven, carefully flip upside down on a cooling rack and peel off the baking paper.
Store in the fridge for 3-4 days.

 Broccoli bread with home made hummus and cucumber

Broccoli bread with home made hummus and cucumber


Carrot pulp crackers

As you see, I juice a lot. And I love carrots. So what to do with the surplus of carrot pulp when you can’t face another carrot bread? (just kidding, I can eat carrot bread until the cows come home.) Make crackers, of course! This things have actually become so popular at home they are their own reason to make carrot juice. Yes. Really.  
These crackers can be dehydrated in a dehydrator on 45 degrees or in an oven on the lowest setting for 8-12 hours to stay raw, or they can be baked in the oven on 180 degrees for 12-15 minutes.

  • 1/2 cup flax seeds soaked in 1 cup water overnight (2 hours works in a pinch) 
  • 1,5 litres carrot pulp
  • 100 ml water (more if needed)
  • 60 ml sesame seeds (soaked overnight then drained)
  • 60 ml chia seeds
  • 1 garlic clove, crushed
  • 5 small tomatoes (canned is okay in the winter), roughly chopped
  • 1 tsp oregano
  • 1 pinch unrefined salt (if using)
  • 1 pinch cayenne (if using)

If using the oven, heat it to 180 degrees celsius. 
Mix all the ingredients together. 
Prepare sheets on your dehydrator trays or baking sheets on your oven trays and spread the mixture out (not too thin!). 
Dehydrate or bake as directed above.

 Carrot pulp crackers hanging out with other dehydrated goodies: raw apple granola, kale crisps and berry  bars

Carrot pulp crackers hanging out with other dehydrated goodies: raw apple granola, kale crisps and berry  bars


Granola bars

If you have a dehydrator, you are probably already well versed in granola bars. I have made a ton of these things since I got my dehydrator for Christmas a mere month ago and they keep evolving. 

As I make these as I go with whatever I have on hand, I have no exact recipes for you. However, here are some combinations I have tried and found delicious! 

  • Roasted buckwheat - chestnut honey - dried figs - cinnamon - almond butter (dieta friendly)
  • Roasted buckwheat - acacia honey - goji berries - cashews - ground ginger
  • Oats - hazelnuts - prunes - nutmeg - chestnut honey - pepitas
  • Oats - almonds - almond butter - cinnamon - rapeseed honey - flaked coconut  
    (dieta friendly)
  • Roasted buckwheat - hazelnuts - cinnamon - acacia honey - dates - raw cocoa nibs 

I hope this has given you some inspiration to cut gluten both for your dieta and overall. There are spots many healthier and more fun options out there and these recipes really don't take much time at all. 

Next week I will continue the dieta series and look at dieta friendly lunch and snack alternatives!
Until next time.