grain free low FODMAP

The thing I miss the most on a grain-free diet is bread and all the ways you can eat it. I think most people would agree with me. Don’t take my bread away! plead many of my clients. We’ve got it bad for bread. When orders go awry at the health food store people are less than happy – what will I do? I need my bread!

I will always love bread. Just because I didn’t eat it last year, as a part of my Elimination Diet, does not mean that I got over bread. I still crave its doughy goodness from time to time and have found that quality sourdough bread once in awhile does not cause a reaction in me.

But while I am grain-free and low-FODMAP, I sometimes want something that satisfies the bread void yet fits the bill. Inspired by the popular sweet potato toast and the idea of a friend, I started roasting up rutabaga in slices. I’m already a big fan of roasting vegetables so this is right up my alley.

Rutabaga is in the nutrient-dense cruciferous vegetable family. Once you roast this massive root, you will notice that it is not as sweet as sweet potato and sometimes even bitter. But this is actually a good thing because we consume too many sweet or salty flavours and have become disconnected from the bitter taste. Rutabaga toast is awesome because it helps satisfy bread cravings while also getting in a serving or two of veggies.

While rutabagas already contain some fiber and protein, I wanted to make my breakfast toast rich in those nutrients so that I felt full enough to take on my day. I decided to add some incredibly satisfying and crunchy Manitoba Harvest Toasted Hemp Seeds. I’ve been snacking on these straight out of the bag whenever I felt hungry during my shift and I learned two things: they actually helped my hunger and they really got in my teeth so check your smile after snacking!

grain free low FODMAP

 

As a snack, five tablespoons give you 14 whopping grams of fiber, which is nearly the amount of fiber the average North American eats in an ENTIRE day. This serving also provides 13 grams of protein, 13 grams of omegas 3 & 6 and about 6 milligrams of iron. Aim for at least 1-2 tablespoons sprinkled on your rutabaga toast. Try snacking on some more with your breakfast toast to reach the serving size if you want to reach those awesome protein and fiber numbers.

I know that omegas 3 & 6 are damaged with higher temperatures so I was happy to discover that these toasted hemp seeds are only lightly toasted to preserve the integrity of these essential fatty acids. You’ll also notice that I keep saying hemp seeds when I normally say hemp hearts and this is because these guys do contain their shells. Hemp hearts are hulled hemp seeds. Those shells really boost the fiber!

If you are like me than you find it hard to decide between sweet and savoury. That’s why I included both options for this breakfast recipe. Choose your what you’re craving; sweet, savoury or both. Play around the different ingredients and flavours. For the sweet toast, I used unsweetened sunflower seed butter and cinnamon but try other nut or seed butters and spices. On the savoury toast, try hummus or nutritional yeast. Ensure you buy a pesto that does not contain soy, canola, sugar or dairy. I use the brand Sunflower Kitchen.

To save time in your weekday morning, roast up your rutabaga on Sunday so that you can just warm it up quickly on the frying pan before adding your desired toppings.

Use the promo code “ToastedOnToast” to save 15% off the entire Manitoba Harvest website until July 31, 2017.

Toasted Hemp Seeds On Rutabaga Toast
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Prep Time
5 min
Cook Time
1 hr
Total Time
1 hr 5 min
Prep Time
5 min
Cook Time
1 hr
Total Time
1 hr 5 min
Ingredients
  1. 1 rutabaga
  2. Avocado oil
  3. Pink salt
  4. Sunflower seed butter
  5. Cinnamon
  6. Pesto
  7. Red pepper flakes
  8. Manitoba Harvest Toasted Hemp Seeds (sea salt)
Instructions
  1. Slice rutabaga into ½ inch slices
  2. Brush each side with avocado oil and pinch of pink salt
  3. Roast at 350F for 30 minutes
  4. Flip and roast for another 30 minutes
  5. Sweet: sunflower seed butter, cinnamon
  6. Savoury: pesto, red pepper flakes
  7. Top with Toasted Hemp Seeds
Jessica Stopard http://jessicastopard.com/