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So you’re choosing to let go of bread, but now you’re stumped when it comes to healthy substitutions? Have no worry, because there are countless ways of cutting bread from your diet without needing to forego carbs, sandwiches or your other favorite recipes altogether. While whole grain bread can be good in moderation, it also tends to have an addictive-quality for people, causing over-eating and a high calorie-intake at times.
Here are some ideas for healthy substitutions for bread, based on different times of the day and situations when most people will likely be missing it:
- Have your eggs with (or even inside of) an avocado rather than on toast. Add some salt, pepper and hot sauce, or get creative and throw on some lime and chili flakes.
- Instead of having regular toast with jam and butter, make your own “chickpea skillet bread”. Combine 1 cup of chickpea flour with 1 ½ cups water, then mix it into batter and pour it into a skillet with 1 tablespoon olive oil. Bake for 25 minutes in the oven and you’ve got healthy a protein-rich, grain-free bread to top with whatever you’d like.
- Skip the pizza or flatbread and make your own “cauliflower pizza crust” instead. When raw cauliflower is finely chopped and combined with eggs and cheese, it makes a perfect crunchy yet low-calorie flatbread crust to top with sauce, veggies and other favorites toppings.
- Instead of having your sandwich fillings stuffed between two slices of bread, use hearty veggies like Portobello mushrooms or eggplant slices to make an open-faced sandwich instead. Roll the thickly sliced veggies in some almond meal and bake them to give them a crustier exterior that’s perfect for topping with deli meats, cheese or hummus.
- Pass on a regular flour wrap or tortilla and use “collard wraps” instead. Collard greens are big and sturdy yet flexible, so they make the perfect wrap and bread substitution. What to fold inside of one? Try sliced veggies, avocado, quinoa, hummus or tuna salad.
- Instead of dipping regular bread into soup or sauces, thinly slice potatoes into rounds and bake them with some olive oil, salt and pepper. They gave you the crunchy, yet soft, carbohydrate fix you’re looking for without any grains at all.
- Or make your own grain-less bread using gluten-free flours like coconut flour, almond meal or corn meal. Together with eggs, yogurt and baking soda, these bake into a nice and hearty bread alternative that also offers other benefits like fiber, healthy fats and certain trace minerals.