DOUGHS

CLOUD BREAD

6 portions

3 eggs divided
½ tsp cream of tartar or lemon juice
1/3 cup fat free Greek plain yogurt unsweetened

Preheat oven to 265º F. Line a cookie sheet with parchment paper greased with little coconut oil.

In a bowl put the egg whites and cream of tartar. Beat with an electric mixer until stiff peaks form.

In another bowl add the yolks and yogurt and mix until well combined. Gently fold in about 1 cup of the egg white mixture until well combined. Add remaining egg whites and fold just until mixed, so as not to lose volume.

Divide the mixture into 6 portions on the prepared pan, using a spoon and forming circles.

Bake for 40 minutes. Turn off the oven and let rest for 30 minutes with the oven lid semi open. Remove and transfer to a wire rack until completely cooled.

Per portion 20 gr app
Cal: 53.4 P: 5.1 F: 3.2 Cb: 1.5

WHOLE WHEAT BREAD

23 portions

500 gr whole wheat flour
2 tsp sea salt
10 gr dry yeast
400 ml warm water
½ tbsp olive oil

In a bowl mix the flour with the yeast and salt. Add the warm water little by little, mixing with your hand until you get a homogeneous dough, about 5 minutes.

Let the bread rise for 2 hours in the same bowl covered with a damp cloth. After this time the dough will increase in volume.

Preheat the oven to 400º F.

Grease a rectangular mold about 20-25 cm long with a little oil or line it with parchment paper. Pour the dough, spreading it evenly with a spatula. Brush with the olive oil.

Bake for 45 minutes. Then remove the bread and unmold it to cool on a wire rack.

Per serving: 30 grs app

Cal: 70.1 P: 2.6 F: 0.7 Cb: 13.3

MUSHROOM EMPANADAS

4 servings

DOUGH

200 gr almond flour

½ tsp baking powder

2 gr xanthan gum

1 egg

2 tbsp ghee or olive oil

2 tbsp natural low fat greek yogurt unsweetened

½ tsp sea salt

1 yolk to brush empanada

1 egg white to brush empanada

In a bowl mix the flour, baking powder, xanthan gum, salt and combine. Add the egg, oil and yogurt. Stir to combine, then knead with your hands to form a dough.

Wrap the dough in plastic and refrigerate 30-45 minutes.

Consider that almond flour does not behave the same as wheat flour, the dough will be much more humid, soft and delicate than that of traditional empanadas, so you should treat it with a little more care.

Meanwhile, cut 5 20x20 cm squares of baking paper. Wipe them with paper towel smeared with a little olive oil to avoid sticking.

Now divide the dough in 4 same-size balls. Press each ball between 2 papers with your hand and then with a rolling pin to form a flat dough. Take out the upper paper (you will reuse it for other doughs) leaving the dough in the lower paper. Repeat with the remaining balls. Cut circles using a 16-17 cm diameter round dish. Set aside.

Note:

Xanthan gum gives gluten-free flour elasticity, prevents the dough from cracking and is easier to work with. The proportion is 5 gr for every 500 gr of gluten-free flour.

FILLING

1 tbsp ghee or olive oil

80 gr sliced mushrooms

80 gr chopped onion

1 tsp sea salt

pepper to taste

oregano to taste

4 tsp ricotta (20 gr)

In a pan, place the ghee over medium heat, add the onion and sauté until start to golden. Add the mushrooms and season with salt, pepper and oregano. Cook just until soft, for about 2-3 minutes, to avoid liquid forming. Set aside.

ASSEMBLE

Preheat the oven to 180º C.

Place 1 tablespoon of filling on each dough. Then place 1 teaspoon of ricotta over the filling.

Now brush the edges of the dough with the egg white (helps to seal).

Fold the doughs in two. Press the edges gently to seal and fold them to shape an empanada.

Brush each empanada with the yolk. Place them in an oven sheet lined with baking paper. Bake for 12 to 14 minutes, or until golden.

Per serving: 100 gr app

Cal: 428.6 P: 15.6 F: 37.8 Cb: 13.3

ALMOND FLOUR DOUGH FOR EMPANADAS

Masa de harina de almendras para empanadas

4 portions

200 gr almond flour

½ tsp baking powder

2 gr xhantan gum

1 egg

2 tbsp ghee or olive oil

2 tbsp low fat Greek plain yogurt unsweetened

½ tsp sea salt

1 yolk to brush empanada

1 egg white to brush empanada

In a bowl mix the flour, baking powder, xhantan gum, salt and combine. Add the egg, oil and water. Stir to combine, then knead with your hands to form a dough.

Wrap the dough in plastic film and refrigerate 45 minutes.

Consider that almond flour does not behave the same as wheat flour, the dough will be much more humid, soft and delicate than that of traditional empanadas, so you should treat it with a little more care.

Meanwhile, cut 5 25x25 cm squares of baking paper. Wipe them with paper towel smeared with a little olive oil to avoid sticking.

Now divide the dough in 4 same-size balls.

Press each ball between 2 papers with your hand and then with a rolling pin to form a flat dough. Take out the upper paper (you will reuse it for other doughs) leaving the dough in the lower paper. Repeat with the remaining balls. Cut circles using a 16 cm diameter round dish. Set aside.

Add 1 to 1 ½ tablespoon of the filling of your choice. Brush the edges of the doughs with the egg white (helps to seal).

Fold the doughs and press the edges gently to seal and fold them to shape an empanada.

Brush each empanada with the yolk. Place them in an oven sheet lined with baking paper. Bake in a preheated oven at 350º F for 12 to 14 minutes or until golden.

Note:

Xanthan gum gives gluten-free flour elasticity, prevents the dough from cracking and is easier to work with. The proportion is 5 gr for every 500 gr of gluten-free flour.

Per portion: 60 gr approx.

Cal: 378.2 P: 14.2 F: 33.8 Cb: 11.5

WHOLE WHEAT FLOUR DOUGH FOR EMPANADAS

4 portions

150 gr whole wheat flour

½ tsp sea salt

120 ml hot water (almost boiling).

20 ml olive oil

1 egg yolk

In a bowl mix the flour and salt. Add the hot water and oil, and with a fork combine well until the dough is formed. Flour a counter and let the dough rest for 10 minutes.

Now knead, adding more flour if necessary, until you obtain a soft and elastic dough.

With a pin roll the dough until it is thin and cut 4 circles of about 16-17 cm.

Add 1 to 1 ½ tablespoon of the filling of your choice, moisten the edge with water, close and press well. Brush with the egg yolk to brown.

Bake in a preheated oven at 350º F for 12 to 14 minutes.

* For vegans omit the egg yolk

Per portion: 60 gr app

Cal: 188.8 P: 4.9 F: 7 Cb: 26.5

EMPANADAS DE PINO WITH ALMOND FLOUR (CHILEAN EMPANADAS)

EMPANADAS DE PINO EN MASA HARINA ALMENDRA

* Replace a complete meal that has olive oil or avocado for an empanada + the spinach salad with egg white and mustard dressing. If you don't have a gallbladder or have dislipidemia, you should make it with whole wheat flour. (Recipe for whole wheat dough for empanada in recipe book).

4 portions

DOUGH

200 gr almond flour

½ tsp baking powder

2 gr xanthan gum

1 egg

2 tbsp ghee or olive oil

2 tbsp low fat Greek plain yogurt unsweetened

½ tsp sea salt

1 yolk to brush empanada

1 egg white to brush empanada

In a bowl mix the flour, baking powder, xanthan gum, salt and combine. Add the egg, oil and water. Stir to combine, then knead with your hands to form a dough.

Wrap the dough in plastic film and refrigerate 45 minutes.

Consider that almond flour does not behave the same as wheat flour, the dough will be much more humid, soft and delicate than that of traditional empanadas, so you should treat it with a little more care.

Meanwhile, cut 5 20x20 cm squares of baking paper. Wipe them with paper towel smeared with a little olive oil to avoid sticking.

Now divide the dough in 4 same-size balls.

Press each ball between 2 papers with your hand and then with a rolling pin to form a flat dough. Take out the upper paper (you will reuse it for other doughs) leaving the dough in the lower paper. Repeat with the remaining balls. Cut circles using a 16 cm diameter round dish. Set aside.

Note:

Xanthan gum gives gluten-free flour elasticity, prevents the dough from cracking and is easier to work with. The proportion is 5 gr for every 500 gr of gluten-free flour.

FILLING

1 tbsp olive oil

175 gr chopped onion

100 gr lean meat in small dices

½ tbsp cumin

½ tbsp paprika

½ tbsp oregano

pepper to taste

1tsp sea salt

4 olives

½ hard-boiled egg, sliced in 4 pieces

The best way is to prepare the onion mix the day before so it can rest. Heat the oil in a large frying pan and add the onion and sauté until golden. Then add the meat and seasonings: cumin, paprika, oregano, pepper and salt. Cook for about 5 minutes. Eliminate the excess of juice.

ASSEMBLE

Preheat oven to 350º F.

Place 1-1 ½ tablespoon of filling on each dough, and flatten. Add one olive and ¼ boiled egg to each one.

Now brush the edges of the dough with the egg white (helps to seal).

Fold the doughs in two. Press the edges gently to seal and fold them to shape an empanada.

Brush each empanada with the yolk. Place them in an oven sheet lined with baking paper. Bake for 12 to 14 minutes, or until golden.

Per serving: 100 gr app

Cal: 475.5 P: 22.1 F: 40.3 Cb: 15.6

COCONUT FLOUR TART CRUST

12 Servings

1 cup coconut flour (90 gr)

2 eggs

1/3 cup coconut oil melted

1/4 tsp salt or ½ tbsp powdered stevia for a sweet pie

Preheat oven 355ºF. Grease a 22 cm, removable bottom tart pan with coconut oil.

In a bowl add the coconut flour, eggs, coconut oil and salt or stevia according if it is a salted or sweet tart. Combine and continue with your hands, it will form a crumbly dough. Transfer the dough into a plastic bag and refrigerate for 30 minutes.

Spread the dough on the tart pan, pressing it.

Pour the filling over the tart crust and bake for 30 minutes or until filling is set.

If you want to bake just the dough, prick with a fork and bake at 320ºC preheated oven for 8 -10 minutes.

Per serving:

Cal: 105.8 P: 2.6 F: 9.3 Cb: 4.5

ALMOND FLOUR TART CRUST

12 servings

2 cups almond flour (250 gr)

½ tsp sea salt

1 tbsp powdered stevia or to taste

2 tbsp coconut oil

1 egg

Preheat the oven to 350° F.

In a bowl add the dry ingredients: flour, salt and stevia. If you are cooking a salted tart discard the stevia. Stir.

Add the liquid ingredients: coconut oil, and egg, mix well.

Transfer dough to 9-inch-diameter tart pan with removable bottom. Using fingertips, press dough evenly onto sides and bottom of pan and prick it with a fork. Bake for about 10-12 minutes.

Per serving

Cal: 143.3 P: 4.5 F: 12.5 Cb: 3.3

VEGETARIAN PIZZA

4 servings

DOUGH
1 medium cauliflower in pieces (600 gr app)
3 eggs
1 tbsp dijon mustard
1 tsp oregano
1 tsp salt
pepper to taste
2/3 cups almond flour
FILLING
2 tbsp homemade tomato sauce
a handful of arugula or spinach
¼ red onion in julienne
1 peeled cubed tomato
¼ red bell pepper in strips
10 sliced olives
5 sliced mushrooms
2 tbsp shredded feta cheese
1 tbsp olive oil
1 tsp sea salt
pepper to taste
oregano

Heat the oven to 430º F.

Place the cauliflower pieces in a food processor and pulse for 1 second until it has rice consistency. Some pieces may have been whole, take the rice out of a bowl and reprocess the pieces.

If you don't have a processor you can grate the cauliflower with a hand grater to make the rice.

In a bowl beat the eggs and add the cauliflower rice, mustard, oregano, salt and pepper, mix well and add the almond flour.

Shape the dough with your hands on an oven sheet, leaving it about 1/2 cm thick. Bake for about 14 minutes. Remove from the oven.

Heat oven to 430º F. Spread the tomato sauce on the dough, put the arugula then distribute the onion, tomato, red pepper, olives and mushrooms. Add olive oil, salt, pepper to taste and oregano. Distribute the shredded cheese. Bake for 8 to 10 minutes. Serve immediately.

Per serving: 250 gr app
Cal: 276.9 P: 14.4 F: 19 C: 10.9

SOPAIPILLAS

25 servings

1 cup of pumpkin cooked and pureed
3 ½ cups almond flour
1 tsp sea salt
2 tbsp olive oil
1 tsp baking powder

Preheat the oven to 200ºC.
In a large bowl mix in the flour, salt, oil and baking powder. Pour the pumpkin into the bowl. Mix and then knead. Consider that almond flour does not behave the same as wheat flour, the dough will be much more humid and it will take a little work. Place the dough on a floured table (you can use a little wheat flour if it comes out easier). Stretch it with a rolling pin until it is ½ to 1 centimeter thick. Cut the dough with an 8 cm round mold and then prick the sopaipillas with a fork in the center and set aside.

Prepare a baking sheet spraying a little olive oil or with baking paper, distribute the sopaipillas on the tray and bake for 10 minutes.

Enjoy with mashed avocado

Per serving (1 sopaipilla)
Cal: 113.6 P: 3.8 F: 9.8 Cb: 3.4

EGGPLANT PIZZA

2 servings

1 eggplant
1/2 red onion in julienne
2 tsp olive oil
1 cup thinly diced tomato
1 clove garlic, minced (optional)
2 cups fresh baby spinach
pinch of sea salt
pepper to taste
30 gr goat cheese or shredded feta cheese
oregano to taste

Preheat the oven to 400° F.

Cut the eggplant lengthwise, about ½ centimeter thick. Spread 1 teaspoon of olive oil on each side of the eggplant slices and put them on a baking sheet lined with baking paper. Sprinkle with a pinch of salt and pepper. Place in the oven for 8-12 minutes.

In a pan add remaining teaspoon of olive oil and sauté the garlic and onion until soft (about 3 minutes). Season with a pinch of salt and pepper. Add tomato and cook a few more minutes. Now add spinach and stir 1 minute or until the spinach has wilted.

Remove the eggplant slices from the oven, cover each one with the onion and spinach mixture. Sprinkle with goat cheese and oregano. Serve immediately.

Per serving
Cal: 142 P: 5.8 g F: 8.3 g Cb: 8 g

ZUCCHINI BREAD

12 servings

1 cup walnuts, soaked during night and still moist
2 cups zucchini, chopped into small pieces
4 eggs
1 tbsp vanilla
1 tsp cinnamon
1/2 tsp clove
1/2 tsp salt
¼ cup melted coconut oil
1/3 cup chia seeds
1/3 cup flaxseed flour
1/3 cup oatmeal
1/2 tsp baking soda

Preheat the oven to 320ºF. Line a bread pan with baking paper on all sides.

Place the first group of ingredients in the blender: nuts, zucchini, eggs, vanilla, cinnamon, cloves, salt and coconut oil. Mix at medium speed about 50 seconds. Transfer the mixture to a large bowl. Add the dry ingredients and stir well.

Pour the dough into the bread pan and bake 1 hour or until a stick comes out dry. Remove from the oven and let it cool before cutting.

1 slice
Cal: 199 - Prot: 5.8 - Fats: 16.5 - Carb: 8.3

FLAXSEED WRAPS

Servings: 4 wraps

1 1/2 cup flaxseed meal

1 cup boiled water

1/2 tsp sea salt

1/4 tsp turmeric

1/4 tsp ground ginger

1/4 tsp garlic powder

1/4 tsp cumin

pinch coconut oil

It is important that the flaxseed meal is well ground or it will not absorb all the water. If not, process a few minutes in a blender before using.

Boil the water in a small pot. Remove from heat, add all the spices, and add the flaxseed meal all at once. Stir immediately with a wooden spoon until the flour absorbs all the water, and a ball of dough forms. It takes 1 or 2 minutes at most.

Put the dough on parchment paper on the counter to prevent it from sticking. The dough should not be too sticky, if so, sprinkle a little flaxseed flour on it.

Divide the dough into 4 equal-sized balls. Place one of the balls on wax paper and cover it with another piece of paper to prevent the dough from sticking to the rolling pin. Press the ball with your hand slightly to flatten it. Roll until is 2-3 mm. Remove the top paper and cut the tortilla with a knife using the lid of a pot or a medium plate (with the cutout you can make another tortilla).

Take out the bottom paper and take it to a pan with a pinch of coconut oil or without oil if it is a non-stick pan. Heat over medium-high heat and cook for 1-2 minutes or until the edge looks cooked and the center is soft, and you can easily slide a spatula under the tortilla to flip it. Cook for about one more minute on the other side. Don't overcook it as it will be very dry and won't roll up. Repeat these steps with the rest of the dough.

Serving size: 1 flaxseed tortilla

Cal: 225 - P: 9 - G: 15.7 - Cb: 13.5

OAT FLOUR TART CRUST

12 servings

3 cups oatmeal
½ cup coconut oil
1 egg, beaten
1 tsp salt
pepper to taste
1 tbsp oregano
1 tsp cumin
1 tsp dill

Preheat the oven to 350º F. Line the bottom of a 9 in round pie pan with parchment paper. In a bowl mix the oatmeal, oil, egg and seasonings, (in case the dough is very dry you can add a little water to mix well). Put the dough in the mold with your hands and bake for 15 minutes. Take out and fill with whatever you want.

Per serving

Cal: 226.7 P: 3.6 F: 15.5 Cb: 22

HEALTHY OAT AND SEEDS BREAD

12 slices

This delicious healthy bread of oats and seeds, without flour, and without egg gives you fiber, protein, healthy fats, vitamins and minerals.

2 cups oatmeal
1 ½ cup of water
½ cup whole oats
60 gr sunflower seeds
60 gr of finely chopped walnuts
4 tbsp flaxseed
2 tbsp chia seeds
2 tbsp melted coconut oil
1 tsp sea salt

In a bowl mix the ingredients and stir well. Then put the dough in a bread pan lined with parchment paper and let stand for at least 1 hour. Do not skip this step, otherwise the bread will not be compact and will crumble.

Preheat the oven to 350ºF and bake the bread for 40 minutes. Remove the bread from the oven, turn it over the parchment paper and bake it uncovered for another 15 to 20 minutes to make it golden.

Per serving: 1 slice

Cal: 180 P: 5 F: 10 Cb: 16

CHIA BREAD

12 slices

6 eggs
2 cups of walnuts, soaked overnight and moist (at least 12h)
1/2 cup melted coconut oil
1/2 cup chia seeds
1/4 tsp salt
1/4 cup ground flaxseed
1/2 tsp baking soda

Lined a bread pan with parchment paper. Heat the oven to 325ºF.

Put the first 5 ingredients in the processor (nuts, eggs, chia, coconut oil and salt) and process until is mixed (1-2 minutes). Mix the flaxseed with baking soda. Add to the processor and process just enough to mix (10 seconds).

Put batter in pan and bake for 45 to 60 minutes or until inserting a stick comes out dry.

Let cool before unmolding. It can be frozen without problems. Store in the refrigerate

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