April 18, 2013
Fact: If you follow a Grain Free Diet..and also happen to be allergic or intolerant to eggs.. breakfast can be difficult.
This has been my story. For a year I also needed to avoid all starch and sugar. I understood more than ever just how tough breakfast can be. While I do have several fun breakfast recipes on this site that meet this criteria.. I wasn't exactly able to eat any baked goods..for breakfast at least. The wheels have been turning in my head for a very long time trying to solve this particular riddle.
I figured out a solution. And I am SO excited about this solution that I have started writing an entire ebook of breakfast recipes that will all be grain free AND have egg free options. It will be available within a few months. I will share more details soon!
BUT for now- here's a fun recipe to get you started. These bars are delicious and will take you no longer than it would to make muffins.Throw together a pan and you'll have a fun & delicious protein packed breakfast especially handy for those mornings when you are on the go.
- 3 1/2 Packed Cups of Blanched Almond Flour (see substitution notes below)
- 1/2 Cup * Granulated Sugar (see substitution notes below)
- 1 Tablespoon of Baking Powder (I use double acting)
- 1/4 Teaspoon of Salt
- 2 Tablespoons of Milk (dairy or nondairy) or Water.
- 2 Tablespoons of Lemon Juice
- The Zest of one small lemon.
- 1 Cup of Fresh or Frozen Blueberries
- Preheat Oven to 350 degrees. Line a bread pan (aka a loaf pan) with a sheet of parchment paper allowing the edges to come well up the sides. (NOTE: my loaf pan is the largest size they come ( I'll update the exact dimensions later today when I'm home.) If you don't have a large loaf pan you might consider using an 8 x 8 square pan instead. My bars ended up being about 1 1/2 inches thick. )
- In a food processor OR in a bowl mix together the Almond Flour, Granulated Sugar, Baking Powder, Salt, Milk, Lemon Juice and Lemon Zest. In the food processor- turn it on briefly until the mixture becomes crumbly (pea sized crumbs are preferable) If mixing by hand- stir the ingredients until they also become crumbly. You can also mix until you feel the dough thickens and then break into crumbs when placing in the pan.
- Into your prepared bread pan sprinkle a layer of crumbs. Add a layer of blueberries. On top of the blueberries add another layer of crumbs. Continue with this layering until you have used up all of your crumbs and berries.
- Using the edges of the parchment lightly press down to form the crumbs into a cohesive bar in the pan. (Note: don't press down too hard or else your bars may end up very dense- BUT do make sure to press down enough that the bars hold together, otherwise they are going to end up crumbly after they have baked).
- Place the pan into the oven on the middle rack and bake 40-45 minutes until the edges are dark golden brown. Remove from oven- allow to cool and then slice into bars.
Instead of blanched almond flour feel free to use another homemade nut or seed flour.
To make your own Nut or Seed flour: simply run the nut or seed in a high powdered blender or coffee grinder until you have a super fine flour. (If the flour is course- the recipe might not work as well.) If you flour is course, then be aware that your cookies are not going to turn out as good.
Sunflower Seed flour has the tendency to turn green if baked with too much baking powder. I have not tested it in this recipe to know if it works without turning green.
Coconut flour or any of the starchy grain based flours will NOT work in this recipe. Only use other Nut/Seed flours.
For this recipe any Granulated Sugar variety should work. I used the truvia baking blend- which is almost 100% sugar free ( it has less than 1 gram of sugar per serving) . I really love using Truvia, xylitol and erithritol in my bar recipes as in addition to being non glycemic they help hold baked goods together. Coconut Palm Sugar, Sucanat, Organic Cane Sugar etc. should also all work quite well. Make sure to taste your dough and feel free to adjust the amount of sugar to your taste. Each sugar varies slightly in sweetness.
The various types of sugar brown at different periods of time in the oven. If using Truvia baking blend (or Xylitol or Erithritol) like me then the full baking time I have called for will be appropriate. If using a different variety of sugar you may find that your bars start to brown at an earlier point. If you notice this happens then do to things. #1 Check to see if your bars are cooked through (Do they feel raw when you poke at them?) . #2 if the bars seem them need more time in the oven, throw some tinfoil on top to prevent further browning.
Due to the fact that these bars contain fresh fruit they will store best in the fridge in a sealed bag or container.