7 gluten-free, low-calorie bread recipes with incredible taste

Gluten is a protein of plant origin present in wheat, rye, barley and oats that, according to nutritionist Flavia Germinari, plays important roles in our body, such as: “enzymatic, hormonal, builder or reconstructor (of tissues, organs), transporter, defender (antibodies) and energetic.”

Currently, gluten-free diets have become fashionable in the offices of orthomoleculars and functional nutritionists, but it is important to clarify that protein restriction is only recommended in case of celiac disease, an inflammation of the small intestine that results from an inappropriate autoimmune response to gluten ingestion.

According to Flavia, in a healthy person, gluten consumed moderately does not harm and if the person does not have the disease, it is not recommended to restrict gluten in food, as this practice will result in a nutritional deficit.

Despite this, the nutritionist says that “there are some studies that if consumed in excess, gluten can cause a decrease in the production of serotonin, which can cause depression even in individuals who do not have hypersensitivity to this protein”.

How can I replace the use of wheat flour in the preparation of bread?

According to Flavia, wheat, rye, barley and oats can be replaced by rice flour, potato starch, sweet and sour starch, cornmeal, corn starch and flour, tapioca, manioc flour, amaranth, buckwheat, arrowroot and Quinoa flour, which are gluten free.

Below you can see a selection of seven recipes for gluten-free, low-calorie and very tasty bread:

1. Soy Bread

Yield: 1 loaf

Difficulty Level: Easy

Ingredients

• 3 eggs
• 1/2 cup oil or olive oil
• 1/2 glass of water
• 1 tablespoon level granulated sugar
• 1 teaspoon of salt
• 1/2 cup sweet flour
• 1/2 cup soy flour
• 1 cup of rice flour
• 1 tablespoon of baking powder

Preparation mode

Preheat the oven to 180º and grease the loaf pan with margarine and rice flour. Beat the liquids in the mixer and add the flours little by little. Finally the yeast. Pour the mixture into the loaf pan and bake for 35 minutes in a medium oven.

2. Parsley Cassava Bread

Yield: 10 servings

Difficulty Level: Medium

Ingredients

• 5 parsley maniocs
• 3 and 1/2 cups boiling water (700 ml)
• 1 and 1/4 cup sweet sprinkles
• 1/2 cup sour cornstarch
• 1 level teaspoon of sea salt
• 3 tablespoons of olive oil

Preparation mode

Peel and chop the butternut squash. Place them in a medium pot (be careful, the bigger the pot, the faster the water will dry up), add the boiling water and cook for 15 minutes with the lid half open.

Let the manioc cool down a bit and place it in a bowl. Knead it with your hands and add the rest of the ingredients with the still warm manioc. Mix well and add the cooking water little by little, working the dough until it no longer sticks to your fingers.

Form medium-sized balls and place them on a baking sheet, leaving space between them. Take it to the high oven (230 * C), preheated, and bake for about 40 minutes.

3. Blender Bread

Yield: 01 loaf of bread

Difficulty Level: Medium

Ingredients

• 3 eggs
• 1/2 American cup of oil
• 1 and 1/2 cup American rice flour
• 1 cup plain yogurt (soy or lactose-free)
• 1 tablespoon of sugar
• 1 teaspoon of salt
• 1 tablespoon of baking powder

Preparation mode

Mix all the ingredients in the blender (putting the yeast last). Grease a loaf pan with oil (or margarine) and sprinkle with rice flour. Put the dough to bake and spread over the egg yolk with a drizzle of oil. Bake for approximately 45 minutes. (time varies depending on the type of oven.

4. Sponge Bread

Yield: 1 medium cake

Difficulty Level: Easy

Ingredients

• 6 eggs
• 6 tablespoons of sugar
• 3 tablespoons of rice flour
• 3 tablespoons of potato starch
• 1 teaspoon of baking powder

Preparation mode

First, separate the egg whites and beat until stiff. Reserve. Then beat the egg yolks with the sugar until it turns pale yellow. Gradually add the rice flour and potato starch. Add and mix the baking powder by hand and then gently fold in the snow whites. Bake in a greased and floured pan for 20 minutes or until golden.

5. Sweet Bread with Dried Fruits

Yield: 1 loaf

Difficulty Level: Medium

Ingredients

• 1 and 1/2 cup of cream of rice
• 1 and 1/2 cup potato starch
• 3 eggs at room temperature
• 1/3 cup of oil
• 1 and 1/2 tablespoon of powdered yeast
• 1/2 cup cooked and mashed carrots
• 1 cup warm water (use the carrot water)
• 5 tablespoons of sugar
• 1 pinch of salt
• 1 teaspoon CMC (thickener)
• 11 cherries in syrup, chopped
• 3 tablespoons of raisins
• 3 tablespoons of crushed Brazil nuts
• 3 tablespoons pitted and chopped black plums

Preparation mode

In a bowl place the flours, yeast, sugar, water beaten with the carrot and mix well. Then add the rest of the ingredients. Grease a bread pan and place the dough. Let rise and bake in oven at 220ºC until golden.

6. Pãozinho de Espol

Yield: 20 loaves

Difficulty Level: Medium

Ingredients

• 3 eggs
• 2 cups of sweet cornflour
• 2 cups of sour cornstarch
• 1 teacup of water
• 1/2 teacup of oil
• 1 teaspoon of salt

Preparation mode

Boil the water. Reserve.

In a bowl, mix the sweet sprinkle, sour sprinkle, eggs and salt. Add the oil and stir well. Finally, add the boiling water little by little and mix well, until the dough is “sticky”. Place in spoonfuls (as if it were cheese bread) on a large, ungreased baking sheet. Bake in a high oven for approximately 30 minutes.

7. Yam Bread

Yield: 1 loaf

Difficulty Level: Medium

Ingredients

• 2 eggs
• 2 cups of rice flour
• 1 cup grated raw yam
• 1 cup of potato starch
• 1 teacup of water
• 2 tablespoons of extra virgin olive oil
• 1 full tablespoon of baking powder
• 1 teaspoon of salt
• 1 teaspoon powdered sweetener
• 1 teaspoon of vinegar

Preparation mode

Mix rice flour, potato starch, sugar, salt and yeast. Add the other ingredients and mix well.

Place in greased non-stick loaf pan, and bake for about 30 minutes. To enrich the bread, add 1 tablespoon of crushed flaxseed, or pumpkin and/or sesame seeds.