When you're following the GAPS diet, especially during the early stages, finding satisfying alternatives to traditional bread can feel like a challenge—especially when eggs are off the table. But don't worry, I've got a simple, nourishing, and egg-free bread recipe that fits right into the Stage 4 of the GAPS diet. It’s perfect for when you’re craving something to accompany soups or stews, or even just a little snack with ghee or fermented butter.
This bread is grain-free, of course, and uses only GAPS-approved ingredients that are gentle on your digestive system while still providing that satisfying bread-like texture. Let’s dive in!
Stage 4 GAPS Diet Bread Recipe Ingredients:
- 2 cups almond flour (or any other nut flour that’s allowed on GAPS)
- 1/4 cup coconut flour
- 1/2 cup homemade yogurt (or kefir, or fermented coconut milk for a dairy-free option)
- 1/4 cup ghee (or coconut oil)
- 1/2 tsp baking soda
- 1/4 tsp sea salt
- 1 tbsp apple cider vinegar (this helps with the rise, replacing the need for eggs)
- Optional: herbs or spices like rosemary, thyme, or garlic powder to add flavor
Instructions:
Step 1: Preheat the Oven
- Preheat your oven to 350°F (175°C). Grease a small loaf pan or line it with parchment paper to prevent sticking.
Step 2: Mix the Dry Ingredients
- In a large mixing bowl, whisk together the almond flour, coconut flour, baking soda, and sea salt. This helps break up any lumps in the flour and distributes the baking soda evenly.
Step 3: Mix the Wet Ingredients
- In a separate bowl, combine the yogurt, melted ghee, and apple cider vinegar. The apple cider vinegar helps give the bread a bit of a rise and replaces the binding effect that eggs would usually provide.
Step 4: Combine the Ingredients
- Slowly add the wet ingredients to the dry ingredients, stirring until well combined. The dough will be fairly thick but should come together smoothly. If it feels too dry, you can add a tablespoon or two of extra yogurt or water to reach a good consistency.
Step 5: Shape and Bake
Pour the dough into the prepared loaf pan, smoothing the top with a spatula. You can sprinkle some extra sea salt or fresh herbs on top if you’d like a little extra flavor.
Bake for about 30-35 minutes, or until the top is golden and a toothpick inserted into the center comes out clean. The bread should be firm to the touch but not overly dry.
Step 6: Cool and Serve
- Once the bread is done baking, let it cool in the pan for about 10 minutes before removing it. Allow it to cool completely on a wire rack before slicing to avoid crumbling.
Tips for Perfect GAPS Bread:
- Almond flour vs. coconut flour: Almond flour gives a denser, more "bread-like" texture, while coconut flour tends to absorb more moisture and can make the bread drier. If you use more coconut flour, you may need to adjust the liquid ingredients slightly.
- Fermented dairy options: The yogurt or kefir is crucial here, as it helps with fermentation and adds moisture. If you're avoiding dairy, fermented coconut milk is a great alternative.
- Adding flavors: This basic recipe is very versatile. You can add herbs or even garlic powder for a savory twist, or a bit of honey for a slightly sweet bread.
Why This Works for Stage 4 of the GAPS Diet:
- No grains or starches: This bread is completely free of grains, starches, and sugars, making it suitable for the GAPS diet.
- Fermented ingredients: The use of homemade yogurt or kefir introduces beneficial probiotics, which can aid in healing the gut.
- Healthy fats: Ghee and coconut oil provide nourishing fats that are easy to digest and promote healing during the GAPS diet.
Serving Suggestions:
This bread is incredibly versatile. You can spread ghee or fermented butter on top, dip it into bone broth, or serve it alongside stews and soups. You might even toast it lightly for a bit of crunch.
It’s a simple but comforting recipe, and the fact that it's egg-free and still holds together makes it perfect for those navigating through Stage 4 of the GAPS diet. Give it a try, and enjoy the satisfaction of homemade bread that aligns with your healing journey!
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