Multi-Grain Flat Bread: Gluten Free Bread Without Starch
Jun 18th, 2008 by Mary Frances
If you haven’t guessed by now, most gluten free bread recipes are a bit scarce in the nutrients we’re accustomed to seeing in wheat bread. One reason is that wheat breads are usually fortified with vitamins and minerals during the manufacturing process, and the other is that gluten free breads depend heavily on starch flours to achieve a (somewhat) normal taste and texture.
For years I assumed that there was no way around this, but recent requests from readers nudged me into a series of experiments with the Flat Bread that is ubiquitous in our household. Our usual Flat Bread recipe is based on the Gluten Free Wraps that Kate posted at Gluten Free Gobsmacked. I say “based” because John recently read the recipe, which we keep posted on the refrigerator, and realized that we don’t follow the instructions at all. Those of you who’ve been reading my blog for a while will not be surprised that I completely skip the 40 minutes rise and the 30 minute cool down.
The Wrap recipe is delicious but the brown rice flour and corn starch are not high in fiber or iron, two of the measures that I’m most concerned with. I decided to reduce the brown rice flour and completely eliminate the tapioca starch. In it’s place I added Garbanzo/Fava Flour and Teff Flour, both of which are high in fiber, protein, and iron. And while I was at it, I made the recipe yeast-free and egg-free.
The first experimental batch was amazing! The bread was more tender and fluffy than I would have ever imagined possible for a bread that has no starch, and it had a great whole-grain taste. I’ve posted the nutritional data for the Multi-Grain Flat Bread and whole-wheat bread below for comparison. The Flat Bread definitely wins out if you’re concerned with adding more fiber, calcium and iron to your diet.
Two Slices of Multi-Grain Flat Bread:
Calories 276, Calories from fat 76, Total Fat 9g, Saturated Fat 1 g, Cholesterol 0, Sodium 294 mg, Total Carbohydrates 41g, Dietary Fiber 9g, Sugars 5g, Protein 8g. Calcium 10% RDA, Iron 17% RDA
Two Slices of commercially prepared whole wheat bread:
Calories 138, Calories from fat 8, Total Fat 2g, Saturated Fat 0 g, Cholesterol 0, Sodium 264 mg, Total Carbohydrates 24g, Dietary Fiber 4g, Sugars 4g, Protein 8g. Calcium 3% RDA, Iron 4% RDA
(P.S. I am working on a low-fat version of the bread. I was shocked at how much more fat my recipe had! Once I lower the fat, the calories will decrease too.)
(P.P.S The recipe does make 8 slices of bread. The picture above only has six because I snagged two slices for a tomato sandwich as soon as the bread came out of the oven.)
Multi-Grain Flat Bread
(Gluten Free, Soy Free, Yeast Free, Dairy Free, Egg Free)
1/2 c. brown rice flour
1/2 c. teff flour
1/2 c. garfava flour
1 Tbsp. sugar
1 tsp. xanthan gum
1/2 tsp. salt
1/2 tsp. baking powder
1/4 tsp. baking soda
1 c. water
5 Tbsp. ground flax seed
1 Tbsp. canola oil
1 tsp. cidar vinegar
Instructions:
1. Mix all dry ingredients together in a medium sized mixing bowl.
2. Add the wet ingredients (water, oil, flax seed) to the dry ingredients and stir until well combined.
3. Divide the dough into two parts and place each one in the middle of an 8″ x 8″ square cake pan that has been lightly greased and floured.
4. Wet the back of a large spoon and use that to spread the dough evenly across the pan.
5. Bake the bread at 350 degrees F for 15 minutes.
6. Allow the bread to cool for a few minutes and then slice each pan into fourths to serve.
How do you slice this bread? I am thinking from your description that it fills up two 8 x8 pans in basically the same way way a cake would. Is that right?
Thanks,
Amy B
that looks fantastic mary frances! I love how you did that!! I can’t wait to try it! Does it store well and stay moist?
Hi Amy, the bread is only about 1/4″ tall, so I just slice each pan into 4 squares and use each square as a slice.
Carrie, Thanks! As for it staying moist, yes. We usually put any unused slices in a plastic bag in the refrigerator and then reheat for 10 seconds in the microwave the next day. However, I should say that often this bread does not last more than one meal because we love it so much.
This truly is delicious! I appreciate you making the flat bread more wholesome. The most difficult part of the recipe was flattening it in the pan! I look forward to your future recipes.
This looks awesome! I’m making a bunch of backpacking food for a trip I’m planning, so I’ll keep the high-fat version and make this it to take along. I actually want the fat in the recipe. It looks like it would travel well in a pack, too. Much better than bread. Perfect! Thanks for the recipe.
Melissa
Where can I get the teff flour and the garfava flour? I haven’t seen them at my local nature food store…….Kathy M.
Hi Kathy, You can order both flours through Amazon or directly through Bob’s Red Mill. The shipping seems to be quicker through Amazon, but you usually have to buy an entire case when you order there.
Thanks! Do have any suggestions about a possible alternate flour to use instead of the garfava flour? My daughter has really bad digestion problems besides gluten intolerance and I think the bean flour ground from uncooked beans is going to really bother her. Any suggestions for me to try? How about leaving it out altogether and use 1/2 brown rice and teff flour? thanks for your help!
Kathy, I think that I would try sorghum flour or millet flour as a substitute for the bean flour. Both a grain based and should work well.
Kathy M
If your daughter is still having digestion problems with no gluten in her diet The Specific Carbohydrate Diet might help. Their website is http://www.breakingtheviciouscycle.info. It’s a very comprensive site with lots of information and recipes.
I’m very intrigued by this bread. I will definitely have to adapt it to my dietary restrictions soon! thanks so much for sharing; I love the idea. Also, don’t worry so much about the fat content! It looks like almost all is coming from the flax seed, so it’s heart healthy ALAs and omega 3s. Most of us aren’t getting enough good fats anyhow. =)