Hands down, bread and bread-like products seem the hardest to ditch when inching into an anti-inflammatory diet. Aside from practical issues, like, “what’s gonna hold my turkey,” forgoing the bread basket elicits emotions difficult to pinpoint.
Maybe mom always packed gooey PB&J’s growing up and you use them today as comfort food? Maybe it’s a busy schedule where a smear of mustard, mayo and slab of lunch meat is the only meal prep you’ve got? Whatever the dependence, it exists. Sandwich bread, indeed, makes life easier, plus, it’s filling, tasty and provides quick energy. And let’s not even get started on a toasted slice dripping with butter!
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Knowing what we know about processed foods, gluten and food sensitivities, substituting must occur to help heal your gut and your body. The 131 Method compiled a list of our favorite bread substitutes in a recent CLUB video. If you belong to the 131, you have access to that video, as well as countless others designed to make your road to health less lonely and confusing. Enjoy our roundup below…
- Cauliflower Focaccia-Be sure to check your program for this amazing recipe that only calls for a few on-hand ingredients like almond flour, eggs and riced cauliflower. We love it as a side to soups, salad or steak. Low in carbs and a snap to make, you’ll want it in your weekly rotation. Use a variety of spices and seasonings to change it up.
- Collard Wraps-We teach you how to blanch collard leaves to get them soft enough to bend and wrap, but stay firm enough to hold your favorite fixings! The key is boiling water and an ice bath. Check Club for the details.
- Eggplant Rounds-If nightshades aren’t a problem for you, definitely give eggplant rounds a try. We like to use them for mini-pizzas, or, as mini-buns for sandwiches. Simply slice your eggplant into 1/2-inch rounds. Sprinkle with sea salt and wait 10 minutes to pull out moisture. Blot dry, then bake at 350 degrees until tender, or, use a panini press for about 1 minute. A few slices are only 30 calories!
- Veggie Buns-(recipe below)
Yield: 2 servings
Serving Size: 2 slices
Prep Time: 5 min
Cook Time: 20 min
¾ cup frozen riced cauliflower, thawed
¾ cup frozen riced broccoli, thawed
¼ cup coconut flour
1 teaspoon garlic or Mexican seasoning powder
¼ teaspoon sea salt
- Heat oven to 400°
- Squeeze all liquid out of the cauliflower and broccoli; you should be left with 1 packed cup.
- Add to a bowl and stir in remaining ingredients. It should resemble a slightly thick dough.
- Coat parchment paper with cooking spray and spoon 4 equal amounts onto the paper. Flatten dough the size of a sandwich thin. Bake for 15-17 minutes, remove from oven to flip, then cook for 3 more minutes.
- Cool slightly. The thins should be durable enough to hold your favorite sandwich fixings.
Calories: 160| Protein: 10g | Fat: 7g | Carbs: 13g | Fiber: 7g | Net Carbs: 6g
5. Zucchini Wraps-Shredded zucchini plus and egg and a dash of cassava flour create a tasty and bendable wrap for all kind of fillings! Check Club for your recipe!
7. Flax Wraps-Flax seeds are extremely versatile because they become gel-like, allowing for folding.
10. Two-Veggie Flatbread (recipe below)
Yield: 8 servings
Serving Size: 1 wrap
Prep Time: 10 min
Cook Time: 20 min
1 medium head cauliflower
1 cup butternut squash cubes
1 cup cassava flour
2 teaspoons Mexican or garlic herb seasoning powder
1 teaspoon sea salt
- Chop cauliflower into florets and place in food processor. Rice until the size of sand. Remove and measure two lightly packed cups and place in the center of a clean dish towel.
- Place squash into food processor and rice again until the size of sand. Add to towel. Squeeze out all liquid. (use your muscles!).
- Add back into the food processor with cassava flour, seasoning and salt. Run for 2-3 minutes, until a dough is formed. Scrape sides, if needed.
- Heat a medium pan over low heat.
- Cut small squares of parchment paper the size of salad plates and coat the paper and your hands with cooking spray. Place small dough balls onto the squares of parchment paper and press dough into the shape of a circle and the thickness of pita bread (or a little thinner). Dough will be sticky.
- Coat pan with cooking spray and invert the dough onto the pan, peeling away the paper. Cook for 1-2 minutes per side (until golden with slightly crispy edges. Repeat for remaining dough.
Calories: 83| Protein: 1.5g | Fat: 0g | Carbs: 19g | Fiber: 3g | Net Carbs: 16g