Easy No-Rise Gluten-Free Bagels for Optimal Health: A Deep Dive into Nutrient-Rich Ingredients
The Foundation: Gluten-Free Flour Blends
Gluten-Free Flour Blends are essential in crafting recipes that cater to individuals with celiac disease or gluten sensitivity. These blends often include a mix of rice, almond, and coconut flours, each bringing unique nutritional benefits to the table.
- Rice Flour: Often serves as the base in gluten-free flour blends. It’s high in carbohydrates, providing energy, and contains some protein and fiber. However, it’s the fortification with vitamins and minerals like iron and B vitamins that enhances its nutritional profile, supporting metabolic and neurological health.
- Almond Flour: Rich in vitamin E, an antioxidant that protects cells from oxidative damage. It’s also high in magnesium, which is beneficial for blood sugar control, and heart health, and provides a good source of monounsaturated fats, known to improve cholesterol levels. [1]
- Coconut Flour: High in fiber, which aids in digestion and helps maintain blood sugar levels. It’s also a good source of healthy fats that can boost heart health and metabolism.
Sweetness with a Twist: Coconut Sugar
Coconut Sugar carries a lower glycemic index compared to regular table sugar, meaning it causes a slower rise in blood sugar levels, making it a preferable option for those managing diabetes or looking to maintain stable energy levels. Rich in minerals like iron, zinc, calcium, and potassium, it contributes to overall health by supporting oxygen transport, immune function, bone health, and fluid balance. [2]
Rise Without Yeast: Baking Innovations
Yeast-Free Baking eliminates common issues such as bloating and gas for those sensitive to yeast, while also avoiding potential allergens. This approach to baking can benefit digestive health and reduce the risk of allergic reactions, making it suitable for a broader range of dietary needs.
The Salt of Life: Himalayan Pink Salt
Himalayan Pink Salt is touted for its mineral content, offering more than 80 trace minerals, including potassium, magnesium, and calcium, which play roles in hydration, muscle function, and bone strength. Unlike regular table salt, it’s less processed and free from additives, providing a purer option that supports electrolyte balance and overall wellness.
Dairy-Free Moisture: Almond Milk and Plant-Based Butter
- Almond Milk: A dairy-free alternative rich in vitamin E and typically fortified with calcium and vitamin D, supporting bone health, immune function, and skin health.
- Plant-Based Butter: Offers a reduction in saturated fats compared to traditional butter, contributing to heart health by lowering LDL (bad) cholesterol levels when used as part of a balanced diet.
A Sweet Bath: Blackstrap Molasses
Blackstrap Molasses is a byproduct of sugar cane’s refining process, rich in vitamins and minerals like iron, calcium, magnesium, and vitamin B6. Iron supports red blood cell production, calcium is vital for bone health, magnesium aids muscle and nerve function, and vitamin B6 is crucial for metabolism and brain health.
The Egg Wash Alternative: Flaxseeds
Flaxseeds are a nutritional powerhouse, offering a wealth of omega-3 fatty acids, fiber, and lignans. These components contribute to heart health by reducing blood pressure and improving cholesterol levels, supporting digestive health through fiber content, and offering antioxidant properties that reduce the risk of chronic diseases.
Topping It Off: Seeds and Seasonings
- Sesame Seeds: Provide calcium, important for bone health, and magnesium, which supports over 300 biochemical reactions in the body.
- Poppy Seeds: Rich in fiber, calcium, and iron, supporting bone health and oxygen transport.
- Everything Bagel Seasoning: Adds flavor without significantly altering the nutritional content, making it a versatile addition to a healthy diet.
Who Can Enjoy These Bagels?
These Easy No-Rise Gluten-Free Bagels cater to a wide range of dietary plans, including gluten-free, vegan, dairy-free, and the Whole Health Flexi-Plan diet. They offer a nutritious option for those with specific dietary restrictions or anyone seeking a healthier alternative to traditional bagels.
Summary
Incorporating these Easy No-Rise Gluten-Free Bagels into your diet can provide a myriad of health benefits, from improved digestive health to enhanced heart health and metabolic function. By choosing ingredients that offer nutritional advantages and cater to a variety of dietary needs, these bagels represent a delicious and healthful choice for anyone looking to maintain a balanced and inclusive diet.
Kitchen Tools We Love:
KitchenAid® Artisan Stand Mixer, 5 Qt.
Easy No-Rise Gluten-Free Bagels
Description
Embrace the joy of homemade bagels with our Easy No-Rise Gluten-Free Bagels, perfectly tailored to fit the Whole Health Flexi-Plan diet. These bagels are crafted with nutrient-dense ingredients, offering a delicious balance of flavor and health benefits. Quick and easy, they're perfect for a nutritious breakfast or a satisfying snack, without compromising on taste or texture. Dive into the world of gluten-free delight, where each bite is a step towards a healthier you.
Ingredients
Molasses Bath:
Egg Wash Alternative:
Instructions
Preparation:
-
Preheat your oven: Begin by setting your oven to 400°F (200°C) to ensure it reaches the correct temperature by the time you're ready to bake.
-
Prepare the baking sheet: Line a large rimmed baking sheet with unbleached parchment paper. This prevents the bagels from sticking and ensures easy removal after baking.
Molasses Bath:
-
Combine the bath ingredients: In a medium-sized saucepan, add 6 cups of water, 1 tablespoon of blackstrap molasses, and 1 teaspoon of Himalayan pink salt.
-
Bring to a boil: Place the saucepan over medium-high heat. Stir occasionally to dissolve the molasses and salt. Once boiling, reduce to a simmer until you're ready to boil the bagels.
Make the Dough:
-
Mix dry ingredients: In the bowl of your stand mixer fitted with the dough hook attachment (or in a large bowl if using a handheld mixer with dough hooks), combine 3 ½ cups of gluten-free bread flour blend, 2 teaspoons of instant yeast, and 2 tablespoons of coconut sugar. Use a whisk to mix these ingredients until evenly distributed.
-
Add wet ingredients: To the dry mixture, add 1 ½ teaspoons of Himalayan pink salt, 1 cup of warm almond milk, and 6 tablespoons of room-temperature unsalted plant-based butter.
-
Mix the dough: Start the mixer on low speed to combine the ingredients without splashing, then increase to medium speed. Knead the mixture for about 5 minutes, until it forms a smooth, elastic dough that's slightly tacky to the touch.
Chill:
-
Cool the dough: Lightly cover the mixing bowl with plastic wrap or a clean kitchen towel. Place it in the refrigerator for 10 minutes. Chilling the dough makes it less sticky and more manageable to shape.
Shape the Bagels:
-
Divide the dough: Lightly flour your work surface with some gluten-free flour. Remove the chilled dough from the refrigerator and place it on the floured surface. Divide the dough into 8 equal pieces using a bench scraper or sharp knife.
-
Form the bagels: Roll each piece into a ball. Press your finger through the center of each ball to form a hole. Gently stretch the dough around the hole to create a bagel shape, ensuring the hole is at least 1 ½ inches wide.
Boil:
-
Boil the bagels: Gently place the shaped bagels, a few at a time, into the simmering molasses bath. Boil for about 45 seconds, flipping them halfway through to ensure even cooking. This step gives the bagels their distinctive chewy texture and a slight sweetness.
-
Remove and drain: Use a slotted spoon to transfer the boiled bagels back to the parchment-lined baking sheet.
Bake:
-
Apply the egg wash alternative: In a small bowl, prepare the egg wash alternative by mixing 1 tablespoon of ground flaxseed with 3 tablespoons of water; let it sit for 5 minutes until it becomes gel-like. Brush this mixture over the tops and sides of the boiled bagels.
-
Add seeds (optional): Sprinkle your choice of seeds (sesame, poppy, or everything bagel seasoning) on the bagels for an added flavor and texture.
-
Bake: Place the baking sheet in the center of the preheated oven. Bake for 18-20 minutes, or until the bagels are golden brown and the crust is slightly crispy.
-
Cool before serving: Allow the bagels to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely. Enjoy warm or at room temperature.
