baking Archives - Amazing Health Advances

Australian Plantago Could Replace Psyllium Husk in Gluten-Free Breads

The AHA! Team — Fri, 14 Mar 2025 05:21:40 +0000

University of Adelaide via EurekAlert! – “We hope that more products may use Plantago whole-seed flour, which still contains that beneficial mucilage, as a more sustainable alternative to purified psyllium husk.” – Dr. Cowley Seeds of two native species of Plantago have been identified as producing mucilage that can be used as a natural additive to make gluten-free bread dough more elastic, resulting in fluffier loaves. The research was conducted by a team led by the University of Adelaide’s Dr James Cowley, who discovered the differences in mucilage content and chemistry of each Plantago species affected its suitability for use as a food ingredient. “The differences in mucilage led to wildly different impacts when added to gluten-free breads,” says Dr Cowley. Adding Plantago flour made the doughs more elastic “Adding Plantago flour made the doughs more elastic, making them more resistant to collapsing during fermentation, which made breads with better appearance and texture. “We believe this comes down to the differing chemistries of the mucilage, as the amount alone did not explain the effects. For example, two native species, P. cunninghamii and P. turrifera, produced similar or better-quality breads to commercial P. ovata, despite having much lower mucilage content.” Mucilage is a sticky gel of pure dietary fibre that is produced by many seeds when they are wetted. An example of this is chia seed pudding, which has a gooey texture thanks to the mucilage they produce. Dr Cowley has studied Plantago seeds for more than a decade and says desire is increasing among coeliacs and non-coeliac gluten-avoiders for better gluten-free bread products that don’t have such long ingredients lists. Consumers are increasingly looking for ‘clean label’ products that are perceived as ‘healthier’ “Consumers are increasingly looking for ‘clean label’ products that are perceived as ‘healthier’ or ‘more natural’,” says Dr Cowley. “Hydroxypropylmethylcellulose, known as HPMC or E464, is one of the most common gluten replacements in bread but is often met negatively, as it is perceived as ‘artificial’ or ‘unnatural’. “Psyllium husk, which is extracted from Plantago ovata for use in gluten-free doughs, can be included on ingredient labels as vegetable fibre without the need for an E number, allowing it to be more ‘clean label’.” Dr Cowley says the research, published in Food Hydrocolloids, also shows that whole-seed flours – those which use the inner seed parts as well as the mucilage-containing husk – are preferable to those in which the mucilage is removed. “Commercial psyllium husk is made by removing the mucilage through a grinding process, but this produces a large amount of waste with no high-value commercial use, despite our group recently showing that the waste is high in nutrients,” says Dr Cowley. “We hope that more products may use Plantago whole-seed flour, which still contains that beneficial mucilage, as a more sustainable alternative to purified psyllium husk.” Most importantly, the resulting breads were softer, springier and had more volume. “Consumers consider texture and appearance to be critical to their perception of a quality gluten-free bread, and they are looking for springy, airy loaves that behave as closely to gluten-containing breads as possible,” Dr Cowley says. “We aren’t quite there yet, but new additives and formulations appear all the time. Hopefully one day we can produce clean-label gluten-free breads that are just as good as the real thing.” Dr Cowley and colleagues are narrowing the quality gap between gluten-free and traditional breads through follow-up research. “We are now beginning to understand why mucilage chemistry plays a big role in improving the quality of gluten-free breads made with Plantago flour,” he says. “My brilliant PhD student, Lucija Štrkalj, a co-author on this paper, recently successfully defended her PhD thesis and made some exciting discoveries about how the mucilage chemistry leads to more elastic networks in food products.” DOI 10.1016/j.foodhyd.2024.110788 To read the original article click here.

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Strawberry Bread Recipe

AHA Publisher — Thu, 29 Apr 2021 07:00:47 +0000

Dr. Josh Axe, DC, DMN, CNS – Strawberries are one of the most universally loved fruits with good reason. Beyond just looking (can anyone actually resist that juicy red color) and tasting delicious, they’re extremely versatile. You can make strawberry lemonade, throw them in a smoothie or even use them as a teeth whitener! But one of my favorite ways to use strawberries is baking them into a loaf of strawberry bread. If you’ve never tried strawberry bread, prepare to be dazzled. This recipe creates a fresh loaf of the stuff that’s full of heart-healthy coconut oil, crunchy pecan nuts for a dose of healthy fats and cinnamon, one of the healthiest herbs. Because it uses gluten-free flour, it’s appropriate for those following a gluten-free diet and is vegetarian friendly, too. It does double duty as a sweet breakfast — combine it with yogurt for more protein — or a dessert. And because this strawberry bread recipe requires only 15 minutes of hands-on time, it’s the perfect recipe to make when company unexpectedly arrives. Let’s get started, shall we? How to Make Strawberry Bread Choose the freshest, juiciest strawberries you can get your hands on and slice ‘em up. Throw them in a bowl and then sprinkle with 2 tablespoons of coconut sugar, reserving the rest. Steal a few sugary berries from the bowl and nibble. I won’t tell. In a separate bowl, combine flour, the rest of your coconut sugar, cinnamon, salt and baking soda and stir to combine. Back to the berry bowl! Add coconut oil and eggs into the bowl and then add in the bowl of dry ingredients. Don’t mix these up too much; we want to stir these together until all the ingredients are just combined. Add in pecans (or another nut of your preference — even chocolate chips would be delicious!) and transfer the whole heaping mixture to a standard-sized greased loaf pan. Bake for 50 minutes or until done. Tip: stick a toothpick in the loaf. When the toothpick comes out clean, the loaf is ready. Let the loaf cool and enjoy! If you’re serving this as a dessert, a heaping scoop of ice cream makes a delicious accompaniment to this strawberry bread recipe. Enjoy! Strawberry Bread Recipe DESCRIPTION One of my favorite ways to use strawberries is baking them into a loaf of strawberry bread. If you’ve never tried strawberry bread, prepare to be dazzled. INGREDIENTS 1 cup fresh strawberries ½ cup coconut oil 2 eggs, beaten 1½ cups gluten-free flour 1 cup coconut sugar 1½ teaspoons cinnamon ½ teaspoon baking soda ½ teaspoon sea salt ½ cup pecans, chopped INSTRUCTIONS Preheat oven to 350 degrees F. Slice strawberries and place in a small bowl. Sprinkle lightly with coconut sugar. In a big mixing bowl, mix coconut oil and eggs together. Add flour, rest of coconut sugar, cinnamon, salt and baking soda. Stir in the strawberries and pecans. Transfer mixture to greased (with coconut oil) loaf pan. Bake for 50 minutes or until cooked through. To read the original article click here. For more articles from Dr. Axe click here.

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Christmas Spritz Cookies (With Homemade Food Coloring!)

AHA Publisher — Tue, 15 Dec 2020 08:00:50 +0000

Alyssa Lowery via Dr. Axe – ‘Tis the season for cookies! The holidays are one of my favorite times for baking, and spritz cookies are the perfect treat to make. These yummy cookies are perfect for serving at Christmas parties, leaving out for Santa or giving as gifts. Gluten-free and delicious? I’m in. What Are Spritz Cookies? Spritz cookies are available year-round, but they tend to be most popular during the Christmas season. Spritz cookies most likely originated from Germany; Spritz comes from spritzgebäck, which means “to squirt” in German. It sounds weird, but since a cookie press is used to “squirt” the dough on to a baking sheet, it makes sense. Spritz cookies come in all sorts of shapes thanks to the cookie press discs that are used. If you’re lucky enough to be in Germany during the holidays, you’ll find this cookie all over the Christmas markets. But luckily, you can also make a healthy version right at home. Nutrition Facts Traditionally, spritz cookies are made with just a few ingredients: butter, sugar, vanilla, eggs, flour and salt. That would be fine if you just had one, but, trust me, no one has ever had just one spritz cookie! So, I set out to get the same great spritz cookie taste with healthier ingredients, and these gluten-free spritz cookies definitely fit the bill. I’ve replaced plain, all-purpose flour with Paleo flour, making this safe for gluten-free cookie lovers. Instead of butter, I’ve used coconut oil, which adds that smooth, buttery taste without any dairy. It’s great for raising good cholesterol levels and helping keep your heart healthy. (1) Using coconut oil in place of butter also keeps these cookies vegan. This spritz cookies recipe also lightens up the sugar load. Table sugar is tough on the body; it can send blood sugar levels out of whack, which increases your risk of type 2 diabetes and spells disaster if you’re trying to maintain normal blood sugar. (2) So instead, we’re sweetening up this spritz cookie recipe with maple syrup. It ranks lower on the glycemic index and contains extra nutrients, like antioxidants, that regular sugar doesn’t have. When you’re purchasing your syrup, be sure to read the ingredients list. You want to purchase one, ideally organic, that’s only got “pure maple syrup” listed. That means it’s not mixed with high fructose corn syrup or other added sugars. Hint: the pancake syrup sold in most supermarkets is not maple syrup! For extra fiber and protein, I’ve added flaxseed meal, which is just ground-up flax seeds. These small seeds are packed with omega-3 fatty acids, improve digestive health and help you feel full. (3, 4) Finally, you might wonder why you need beet juice and spirulina for this spritz cookie recipe. Well, we’re using these as natural food coloring. Traditional food coloring can be really harmful to your health, so I steer clear of them. Some studies have even linked food dyes to attention-deficit/hyperactivity disorder (ADHD) in children. (5) They can also cause allergic reactions. (6) In fact, one study found that in people with chronic hives, more than half were allergic to food dyes. (7) While the Food and Drug Administration maintains that food dyes aren’t anything to worry about, I’d rather not risk it. Instead, we can give these spritz cookies gorgeous holiday colors with no scary additives. We’ll use nature’s own vibrant ingredients for a much better-for-you alternative. The green from spirulina and red from beet juice are perfect for baking festive cookies. I think you’ll agree, when it comes to cookie nutrition, this spritz recipe is pretty awesome! Here’s what you’ll get in one cookie: 75 calories 2.06 grams protein 2.26 grams fat 12.69 grams carbohydrates 1.7 grams fiber 4.3 grams sugar 0.667 milligrams manganese (37 percent DV) 0.128 milligrams vitamin B2 (12 percent DV) 0.104 milligrams copper (12 percent DV) 6.7 micrograms selenium (12 percent DV) 0.098 milligrams vitamin B1 (9 percent DV) 0.647 milligrams vitamin B3 (5 percent DV) 0.053 milligrams vitamin B6 (4 percent DV) How to Make Spritz Cookies Spritz cookies might look complicated, but they’re actually fairly straightforward. You do need a cookie press to make these. Most cookie presses are manual and feature a cylinder with a plunger on one end, and a disc on the other, which gives the cookies the different shapes and a professional look. Your cookies will look like they came straight from the bakery! If you’re still getting the hang of your cookie press, you might want to do a few practice runs so your cookies look as good as possible before serving to company — you likely won’t have trouble getting help eating the “duds.” Once you’ve got the cookie press nailed down, these spritz cookies are smooth sailing. Start by preheating the oven to 350 degrees Fahrenheit. In a medium-sized bowl, combine 1 cup Paleo flour, ½ teaspoon baking powder, ¼ cup maple syrup, 1 tablespoon coconut oil, 1 teaspoon vanilla, 2 teaspoons almond extract, 2 tablespoons flaxseed meal, ½ cup water and beet juice. Mix the ingredients together using either a hand-held mixer or manually. Once the dough is mixed up, choose your cookie shape for the cookie press. Spoon the mixture into the cookie press. Use the cookie press to spritz the cookies onto a lined baking sheet. In a separate bowl, mix 1 cup flour, ½ teaspoon baking powder, ¼ cup maple syrup, 1 tablespoon coconut oil, 1 teaspoon vanilla, 2 teaspoons almond extract, 2 tablespoons flaxseed meal, remaining water and spirulina. Repeat steps 3–5 with the green dough. Bake the cookies for 8–10 minutes. And you’re done! How easy was that? TOTAL TIME: 30 minutes SERVES: 24 cookies INGREDIENTS: 2 cups Paleo flour 1 teaspoon baking powder ½ cup maple syrup 2 tablespoon coconut oil 2 teaspoon vanilla extract 4 teaspoons almond extract 4 tablespoon flaxseed meal 1⅓ cup water 1 tablespoons powdered spirulina (for green coloring) ½ cup + 1 tablespoon red beet juice (for red coloring) Spritz cookie press DIRECTIONS: Preheat oven to 350 F. RED SPRITZ COOKIES In a medium-sized bowl, combine 1 cup flour, ½ teaspoon baking powder, ¼ cup maple syrup, 1 tablespoon coconut oil, 1 teaspoon vanilla, 2 teaspoons almond extract, 2 tablespoons flaxseed meal, ½ cup water and beet juice. Mix thoroughly until well-combined. Choose cookie shape and then spoon mixture into the cookie press. Use the cookie press to spritz cookies onto a lined baking sheet. GREEN SPRITZ COOKIES In a separate medium-sized bowl, combine 1 cup flour, ½ teaspoon baking powder, ¼ cup maple syrup, 1 tablespoon coconut oil, 1 teaspoon vanilla, 2 teaspoons almond extract, 2 tablespoons flaxseed meal, remaining water and spirulina. Repeat steps 3–5 with green dough. Bake for 8–10 minutes. To read the original article click here. For more articles from Dr. Axe click here.

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Strawberry Shortcake Cupcakes Recipe

AHA Publisher — Sat, 04 Jul 2020 07:00:50 +0000

Kate Battistelli via Dr. Axe – This Vanilla Strawberry Shortcake Cupcakes recipe is healthy, delicious and a favorite of kids! They are free of refined sugars and gluten free. INGREDIENTS: ½ cup coconut flour ¼ teaspoon baking soda ¼ teaspoon sea salt 5 eggs ½ cup honey ½ cup coconut oil, melted ¼ cup coconut flakes, unsweetened 1 teaspoon lemon juice 1 teaspoon vanilla extract 12 whole strawberries 2 cups whipped coconut cream DIRECTIONS: Preheat your oven to 350 degrees F. Place 12 cupcake liners in a muffin pan. Sift dry ingredients together into a bowl. Add the coconut separately. Separate the yolk from the whites of 2 of the eggs. Set the egg whites aside. Combine 3 whole eggs, two egg yolks, coconut oil, honey, vanilla and lemon juice with a hand mixer. Be careful that you don’t over mix. Turn the mixer to low and add the dry mixture and wet mixture in alternate batches until the batter has no lumps. In a small bowl beat the egg whites until thick, soft peaks form. (Using a hand mixer works best.) Fold into the batter very gently. Pour or spoon batter evenly into the 12 cupcake liners. Bake for about 20 minutes or until done. Allow to cool for 5-10 minutes, then carefully remove cupcakes from the pan. Cool completely. When the cupcakes are cool, cut a small circle off the top and scoop out a little of the cupcake and put one whole strawberry in the cupcake. Frost the cupcakes with the whipped coconut cream. To read the original article click here. For more articles by Dr. Axe click here.

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