The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (9 page)

Per Serving: Calories: 206 | Fat: 12 g | Protein: 3 g | Sodium: 420 mg | Fiber: 2 g | Carbohydrates: 22 g | Sugar: 1 g | GI: Low

A common challenge with grain-free or low-glycemic, gluten-free baking is figuring out how to make recipes without eggs. These pancakes use chia seeds as the binding ingredient instead.

1. In a small bowl, whisk the chia seeds and warm water. Set aside to gel.
   
2. In a larger bowl, whisk the almond flour, arrowroot starch, sea salt, baking soda, and cinnamon. Make a well in the center of the dry ingredients, and pour in the chia seed mixture, applesauce, almond milk, and vanilla. Whisk all ingredients into a thick batter.
   
3. Heat coconut oil, butter, or nonstick cooking spray on an electric griddle or heavy skillet over medium-high until sizzling. Drop 1
   ¹
   ⁄
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   tablespoons of batter per pancake onto the grill or skillet, and cook for 3–4 minutes on one side until the bottom has browned. Then flip and cook for an additional 1–2 minutes until the underside has browned. Serve hot with butter and pure maple syrup or honey.
   

Per Serving: Calories: 292 | Fat: 22 g | Protein: 11 g | Sodium: 468 mg | Fiber: 6 g | Carbohydrates: 16 g | Sugar: 4 g | GI: Very low

Coconut flour is extremely dry and acts almost like a sponge in baking. You need a lot of liquid to make these pancakes moist and delicious.

Making grain-free pancakes can be a challenge if you aren’t familiar with how to use the flours and how they work in recipes. The best way to keep these pancakes soft and fluffy is to make them relatively small, no more than 2"–3" in diameter. If they are larger than that, they take too long to cook through and will become dry, instead of light and fluffy.

1. In a large bowl, whisk coconut flour, baking soda, and sea salt. Make a well in the center of the dry ingredients, and pour in the eggs, almond milk, vanilla, and honey. Whisk all the ingredients into a thick batter.
   
2. Heat a little coconut oil, butter, or nonstick cooking spray on an electric griddle or heavy skillet over medium-high until sizzling. Drop 1
   ¹
   ⁄
   ₂
   tablespoons of batter per pancake onto the grill or skillet, and cook for 3–4 minutes on one side until the bottom has browned. Then flip and cook for an additional 1–2 minutes until the underside has browned.
   
3. Serve hot with butter or coconut oil and pure maple syrup, honey, or fresh strawberry jam.
   

Per Serving: Calories: 207 | Fat: 10 g | Protein: 14 g | Sodium: 947 mg | Fiber: 12 g | Carbohydrates: 25 g | Sugar: 10 g | GI: Low

This pancake recipe is quick and easy and can be multiplied to make enough for an entire family. Once cooked, sprinkle the pancake with cinnamon or a small amount of agave nectar for an old-fashioned pancake taste.

Bananas can be a good replacement for flour. Bananas act as thickening agents in recipes that would normally be too fluid.

1. In a small bowl, mash the banana with a fork.
   
2. Beat the egg and add it to the banana.
   
3. Add the nut butter and mix well.
   
4. Lightly coat a large frying pan or griddle with oil and pour the entire pancake mixture onto preheated pan.
   
5. Cook until lightly brown on each side, about 2 minutes per side.
   

Per Serving: Calories: 389 | Fat: 17 g | Protein: 9.5 g | Sodium: 66 mg | Fiber: 7 g | Carbohydrate: 54 g | Sugar: 5 g | GI: Low

These pancakes are a great alternative to just having an egg with meat, which tends to be the go-to Paleolithic-diet breakfast choice.

1. Preheat a small frying pan coated with nonstick cooking spray.
   
2. Combine egg whites, banana, strawberries, and almond butter in a medium bowl and mix well.
   
3. Pour into the pan, cover, and cook, about 2–3 minutes.
   
4. Flip the pancake to brown the other side.
   
5. Serve warm sprinkled with cinnamon.
   

Per Serving: Calories: 279 | Fat: 10 g | Protein: 19 g | Sodium: 195 mg | Fiber: 5 g | Carbohydrate: 34 g | Sugar: 7 g | GI: Low

These muffins are flavored with lemon gelatin dessert. However, if you’re not a fan of gelatin, you can replace it with 1 tablespoon of fresh lemon zest and 2 teaspoons of lemon extract.

Most recipes in this book that call for sugar can be made with coconut palm sugar instead. Palm sugar has a lower glycemic index than white table sugar, which means it doesn’t digest in the body as quickly as cane sugar and therefore doesn’t create a large spike of insulin in the body while it’s being digested.

1. Preheat the oven to 350°F. Line a 12-cup muffin pan with paper liners.
   
2. In a large mixing bowl, whisk the flour, arrowroot starch, salt, baking soda, coconut palm sugar, grated nutmeg, poppy seeds, and gelatin.
   
3. In a smaller bowl, whisk the lemon extract, eggs, and almond milk. Pour the wet ingredients into the dry ingredients, and whisk until thoroughly combined. Pour the batter into the muffin pan.
   
4. Bake for 18–20 minutes until golden brown or until a toothpick inserted in the middle of a cupcake comes out clean.
   
5. Allow to cool in the pan for 10 minutes then transfer to a wire rack until completely cool.
   
6. If desired, make a lemon glaze by whisking the ingredients in a small bowl and then drizzling the glaze over the cooled muffins.
   

Per Serving: Calories: 215 | Fat: 11 g | Protein: 7 g | Sodium: 177 mg | Fiber: 2 g | Carbohydrates: 23 g | Sugar: 14 g | GI: Low

Do you miss the big, sweet swirl of a cinnamon bun? These muffins have all the amazing flavor, but with less sugar, fat, and refined flours than a traditional cinnamon bun.

1. Preheat the oven to 350°F. Line a muffin pan with 12 paper liners and grease with butter, coconut oil, or nonstick cooking spray.
   
2. In a large bowl, whisk the almond flour, coconut flour, baking soda, salt, coconut palm sugar, and cinnamon. In a smaller bowl, whisk the applesauce, eggs, and vanilla. Mix the wet ingredients into the dry ingredients until you have a thick, smooth batter. Fill each paper liner two-thirds with batter.
   
3. In another small bowl, whisk the cinnamon swirl ingredients. Spoon 1
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   teaspoons of mixture over each muffin. Use a toothpick or a knife to swirl the cinnamon and sugar gently over the top of the batter.
   
4. Bake for 25–30 minutes until the tops of the muffins are golden brown and a toothpick inserted in the middles comes out mostly clean with just a small amount of crumbs.
   
5. Cool for 10–15 minutes before serving.
   

Per Serving: Calories: 147 | Fat: 8 g | Protein: 4 g | Sodium: 93 mg | Fiber: 2 g | Carbohydrates: 17 g | Sugar: 14 g | GI: Low

These slightly sweet scones have a light texture with a soft crumb. Try different types of fruit, such as strawberries––or even chocolate chips––in place of the blueberries.

Traditional scones are created by shaping the dough into a round loaf and slicing it before baking. These scones, however, are made in a cake pan and then sliced into triangles after they are cooked because almond flour dough is not quite thick enough to support itself baking without a pan. You could use a scone baking pan, but it’s just as easy to bake the dough in a cake pan and then slice it.

1. Preheat the oven to 350°F. Line a 9" cake pan with parchment paper and spritz with nonstick cooking spray. Set aside.
   
2. In a large bowl, whisk the almond flour, arrowroot starch, baking soda, salt, and coconut sugar. Using a fork and knife or a pastry cutter, cut the shortening evenly into the flour mixture until it resembles small peas. Set aside. In a small bowl, mix the egg, almond milk, vanilla extract, and lemon juice.
   
3. Mix the wet ingredients with the dry ingredients until thoroughly incorporated. Add the blueberries and mix. The batter will be thick. Pour the batter into the cake pan and smooth the top with a spatula.
   
4. Bake for 25–30 minutes until edges of the scone are golden brown and a toothpick inserted in the middle comes out mostly clean with few crumbs.
   
5. Remove the scone from oven and set aside to cool for several minutes. Cut the round scone into eight triangular scones.
   

Per Serving: Calories: 415 | Fat: 29 g | Protein: 10 g | Sodium: 172 mg | Fiber: 5 g | Carbohydrates: 32 g | Sugar: 11 g | GI: Low

This bread is sweetened only with bananas. Add up to
¹
⁄
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cup of honey or coconut palm sugar if you prefer your bread a bit sweeter.

1. Preheat the oven to 350°F. Heavily grease an 8
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   " × 4
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   " loaf pan with nonstick cooking spray or olive oil.
   
2. In a large bowl, whisk the almond flour, arrowroot starch, sea salt, and baking soda. Make a well in the center of the dry ingredients, and add the melted butter, vinegar, eggs, and bananas. Mix the wet ingredients into the dry ingredients until you have a thick batter. Fold the chopped walnuts into the batter.
   
3. Pour the batter into the greased loaf pan. Smooth the top of the loaf with a spatula dipped in water.
   
4. Bake for 40–50 minutes until a toothpick inserted in the center of the loaf comes out clean and the top of the bread is golden brown. Allow to cool in pan for 10 minutes; then place loaf on a wire rack to cool completely. Slice and serve.