Savoury Flat Bread [Vegan, Gluten Free, Yeast Free]

Healthy Recipes

Serves: 7
Yields: 14 small flat breads
Prep & Cooking Time: 65-75 mins
Type: Side Dish
Tools: Chopping board, sharp knife, manual grater, non-stick frying (or griddle) pan, large frying spatula, mixing bowl, silicone spatula, kitchen film, small dish, rolling pin, pastry brush (*optional), kitchen paper, large plate (for serving)

Notes: This recipe contains: B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, no added sugars and per serving is low in salt and fats! 

This bread is ideal for those that want something to accompany their soups & stews or to serve alongside their homemade curries or chilli!  You can also try preparing them in slightly bigger portions and use as a tasty wrap instead!  

Try experimenting to find your perfect combination of flavours:
-Alter the spices and herbs
-Use red onion, leeks, fennel, cooked sweet potato or squash instead of spring onion

Happy cooking everyone! 🙂

Quick Foodie Facts & Tips:

  • The xanthan gum helps provide a stable and flexible texture to this bread.
  • These breads are soooo tasty! If you want leftovers, we recommend that you do not place them all onto the table at once!
Ingredients

+++++++++++++++++++++++++100g       Spring Onion
+++++++++++++++++++++++++40g         Ginger Root
+++++++++++++++++++++++++4g            Garlic Clove (1 fat one!)
+++++++++++++++++++++++++12g           Fresh Coriander
+++++++++++++++++++++++++                Low-Fat Cooking Oil
+++++++++++++++++++++++++250ml     Boiling Water
+++++++++++++++++++++++++220g        Plain GF Flour(+ 70g for rolling out the breads)
+++++++++++++++++++++++++1g              Xanthan Gum
+++++++++++++++++++++++++1g              Ground Coriander
+++++++++++++++++++++++++                 Salt & Ground Black Pepper
+++++++++++++++++++++++++24g           DF Margarine (low-fat)

Need an easy-print recipe? Print here. 🙂

 

Nutritional Content

 

Directions

1. Wash, trim the ends and then finely slice the spring onion. Wash, peel and grate the ginger. Peel and finely grate the garlic. Wash and dry the coriander; remove its leaves from its stem and roughly chop them.

2. Meanwhile, heat a non-stick frying (or griddle) pan over a medium-low heat. Spray it some low-fat cooking oil. Add the onion, ginger and garlic. Gently fry for 1-2 mins or until softened.

3. In the meantime, boil 250ml water in a kettle.

4. Place 220g flour, about ½ tsp xanthan gum and about ½ tbsp ground coriander into a large mixing bowl. Season it with some salt and a few grinds of black pepper to taste. Stir to combine. Add the onion mixture and fresh coriander. Stir to combine. Add the water. Stir with a silicone spatula or spoon. Mix together. Tip: The mixture will be a bit ‘tacky’; lightly flour your hands if needed.

5. Place the mixture onto the centre of some kitchen film. Wrap tightly and form a ball. Leave to rest for 30 mins. NB: We dumped the dough straight out of the bowl onto one large piece of film.

6. In the meantime, melt the margarine in a microwave or on your stove top in a small/non-stick pot. Tip: Make sure your margarine is thoroughly melted; a thinner consistency will go further and will be easier to use! Lightly flour a clean work surface.

7. Heat a non-stick frying (or griddle) pan over a medium-high heat.

8. Place the dough onto the floured surface. Divide it into about fourteen ‘balls’. Roll them out into thin ‘discs’ (make them round, oval, square- whatever you fancy!). Use some of the melted margarine to coat the ‘top sides’ of the ‘discs’. Tip: We used a silicone pastry brush for this step, but you can use the back of a spoon instead! 

9. Place some of the discs (margarine side down) into the hot pan. Gently apply and spread some more margarine onto the top surface of each disc as it cooks. Tip: If you’re using a griddle pan, you can gently press down on top of the bread as it cooks to lightly singe the other side. Cook for 2 mins and then flip them over. Tip: The top surface of the breads will slightly inflate and/or bubble, a bit like a pancake as they cook; this is the time to flip them! Cook the other side for about 2 mins or until lightly browned. Remove and transfer them onto a plate lined with kitchen paper. NB: If preferred, keep them warm with a little kitchen foil or place into a gently heated oven.

10. Serve warm with soup or whatever takes your fancy and enjoy!

Tip: For ideal freshness, place the breads into an air-tight and resealable container; consume within 2 days. Alternatively, individually wrap them in kitchen film and place them into an air-tight and resealable container and freeze; defrost, reheat and consume within 1-2 months.

 

 

 

We served ours with a quick and basic homemade broccoli soup!  If you want the soup recipe, just ask- it was delicious!

 

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Vegan & GF Pizza Dough

Healthy Recipes

Serves: 6
Prep & Cooking time: 80-90 mins
Type: Main Meal
Tools: Mixing bowl, measuring cup, silicone spatula, kitchen film, rolling pin, baking tray, silicone mat or parchment paper

Notes: This recipe contains: B-Vitamins, carbohydrates, protein, fibre, calcium, iron, no added sugar and is low in added salt and saturated fats!

This is a simple GF pizza dough recipe. We admit, it does look a bit ‘anaemic’… but that’s only because it lacks ‘fats’! Brown, crispy crust usually stems from (apart from burning it!) adding oil and/or animal products (milk, eggs or melted butter)! Mostly, we prefer our crust like this… saving our ‘fat calories’ for the delicious toppings! A.K.A. lovely olives, avocado, pesto sauces, perhaps some sautéed or roasted veggies or even some nuts! Just find a nutritional balance that you prefer, e.g. add some oil in the dough but top it with fresh, garden vegetables and pine nuts!  Even with a little added oil….this crust will certainly be healthier than ones from your favourite take-away joint, there’s no doubt about that! 

NB: This crust is firm with movement …and also ‘light’ on your stomach! If you do prefer a thin and crisp crust, use water (instead of milk) and a bit of oil. 

Happy cooking everyone! 🙂

NB: Sorry folks, I forgot these ingredients!

 

 

Nutritional Content For Pizza Dough:

Approx. per serving: 163Kcal, 3.5g Protein, 1.2g Fat, 0.2g Sat/ fat, 0.1g Salt, 1g Fibre, 57mg Calcium, 0.5mg Iron

 …This crust lacks fibre…but our toppings made this meal fibre-licious!

 

Ingredients

+++++++++++++++++250ml     Soya Milk(unsweetened & fortified)
+++++++++++++++++250g        GF Flour (plain)
+++++++++++++++++3g             Xanthan gum
+++++++++++++++++7g             Quick rise yeast
+++++++++++++++++1g             Dried Basil
+++++++++++++++++1g             Dried Oregano
+++++++++++++++++                  Salt
+++++++++++++++++6g             Cornmeal (yellow/coarse)
+++++++++++++++++                  Oil

 

Directions

Place the DF milk into a microwavable measuring jug or dish. Microwave until quite warm but not boiling hot.

 

In the meantime, place the flour, xanthan gum, yeast, basil and oregano into a large mixing bowl. Season it with some salt to taste. Mix together.

NB: We used ‘a pinch’ of salt.

 

Make a ‘well’ in the centre.

 

Pour in the DF milk.

 

Mix to combine.

NB: We used the combination of a silicone spatula and our hands for this step!

 

Add the cornmeal.

 

Mix and knead to combine.

 

Cover the bowl with an oiled piece of kitchen flim.

 

Place it somewhere warm to ‘prove’; approximately 45-60 minutes.

 

In the meantime, organise and prepare your toppings.

What’s your favourite combination?!

 

Meanwhile, heat the oven to 200°C/400°F. Line a baking sheet with some parchment paper or a silicone mat.

NB: We changed our mind at the last minute; we used baking parchment instead.

 

*Proved dough.

NB: Ours didn’t rise a whole lot…our ‘proving area’ wasn’t warm enough…or our house for that matter!

 

Lightly flour a clean surface. Roll out the dough.

 

Gently ‘re-roll’ it onto the rolling pin.

 

Transfer it onto the baking sheet; un-roll it.

NB: Once we had it on the sheet, we rolled and ‘stretched’ it out a bit further.

 

Top with sauce and herbs (if applicable).

NB: We used tomato purée, dried oregano, diced red onion and some torn basil leaves.

 

Top with the remaining toppings.

NB: We added: orange bell pepper, courgette, chestnut mushrooms, black olives, cherry and sun-dried tomatoes, pineapple and some dried mixed Italian herbs!

 

Place it onto the middle oven shelf. Bake for 15-25 mins or until crust is firm. NB: the edges will be slightly ‘crispier’ than the base.

 

Remove from the oven….

 

Add any other toppings (if desired)…

NB: We added some avocado and basil leaves.

 

NB: Topped with rocket!

 

Cut and serve.

NB: We recommend cutting your pizza from the centre outwards. **This shows 2 portions (based on 6 servings).

 

Enjoy!

Here’s a ‘mini’ version we made earlier this year! 🙂

 

 

If preferred… 

  • Try wholemeal, ’00’, or spelt flour if you are not concerned about gluten and added any herbs and/or seasoning you desire.
  • Top with: DF pesto or a home made ‘sauce’ instead of tomato purée.
  • Bake the crust and then add ‘raw’ pizza toppings; adjust cooking times accordingly.