Healthier Eating with Gluten-Free Cheesy Garlic Dinner Rolls

Welcome to the ultimate guide to enjoying healthier meals with our Gluten-Free Cheesy Garlic Dinner Rolls. This comprehensive article will delve into the myriad health benefits of the ingredients used in this delicious recipe, aligned with the Whole Health Flexi-Plan diet. We’ll explore the nutritional facts, the contributions of each ingredient to overall health, and which diet plans can include these savory rolls.

Health Benefits of Gluten-Free Cheesy Garlic Dinner Rolls

1. Psyllium Husk

Health Benefits:

• Digestive Health: Psyllium husk is a fantastic source of soluble fiber, which helps regulate bowel movements, relieve constipation, and maintain overall digestive health.
• Heart Health: It can help reduce cholesterol levels, thus lowering the risk of heart disease.
• Weight Management: The fiber in psyllium husk promotes a feeling of fullness, which can help control appetite and support weight management.

2. Tapioca Starch

Health Benefits:

• Gluten-Free: Tapioca starch is naturally gluten-free, making it an excellent alternative for those with celiac disease or gluten sensitivity.
• Energy Source: It provides a quick and easily digestible source of carbohydrates, supplying the body with energy.
• Digestive Health: Tapioca starch is gentle on the stomach and can help support digestive health.

3. Millet Flour

Health Benefits:

• Nutrient-Rich: Millet flour is rich in essential nutrients, including magnesium, phosphorus, and manganese, which are vital for bone health and metabolic processes.
• Antioxidant Properties: It contains antioxidants that help fight free radicals and reduce oxidative stress.
• Heart Health: The magnesium content in millet flour can help regulate blood pressure and support cardiovascular health.

4. Sorghum Flour

Health Benefits:

• Rich in Protein: Sorghum flour is a good source of plant-based protein, which is essential for muscle repair and growth.
• High in Fiber: It aids in digestion and helps maintain a healthy gut.
• Antioxidant-Rich: Sorghum flour contains phytochemicals that provide antioxidant benefits, protecting the body from chronic diseases.

5. Mozzarella Cheese

Health Benefits:

• Calcium-Rich: Mozzarella cheese is high in calcium, which is crucial for maintaining strong bones and teeth.
• Protein Source: It provides a significant amount of protein, essential for muscle development and repair.
• Probiotics: Certain types of mozzarella cheese contain probiotics, which can support gut health.

6. Cheddar Cheese

Health Benefits:

• Bone Health: Like mozzarella, cheddar cheese is rich in calcium, supporting bone density and strength.
• Healthy Fats: It contains healthy fats that are essential for brain function and hormone production.
• Vitamin D: Cheddar cheese is a good source of vitamin D, which helps the body absorb calcium more effectively.

7. Garlic

Health Benefits:

• Immune Boosting: Garlic is well-known for its immune-boosting properties, thanks to its high content of sulfur compounds. [1]
• Heart Health: It can help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
• Anti-inflammatory: Garlic has anti-inflammatory properties that can help reduce inflammation in the body.

8. Olive Oil

Health Benefits:

• Heart Health: Olive oil is rich in monounsaturated fats, which are beneficial for heart health. [2]
• Anti-inflammatory: It contains antioxidants, such as oleocanthal, that have anti-inflammatory effects.
• Skin Health: The healthy fats in olive oil can help maintain healthy skin and reduce the signs of aging.

9. Butter

Health Benefits:

• Vitamin A: Butter is a good source of vitamin A, which is important for vision, skin health, and immune function.
• Healthy Fats: It contains saturated fats that are necessary for cellular function and hormone production.
• Conjugated Linoleic Acid (CLA): Some butter contains CLA, which has been linked to fat loss and improved body composition.

10. Parsley

Health Benefits:

• Rich in Vitamins: Parsley is high in vitamins A, C, and K, which are essential for various bodily functions.
• Antioxidant Properties: It contains flavonoids that help protect against oxidative stress.
• Bone Health: Vitamin K in parsley supports bone health by aiding in bone formation and repair.

Benefits of the Whole Health Flexi-Plan Diet

The Whole Health Flexi-Plan diet emphasizes balance, variety, and the inclusion of nutrient-dense foods to support overall health. Here’s how our Gluten-Free Cheesy Garlic Dinner Rolls fit into this diet:

1. Balanced Nutrition

The rolls provide a good balance of macronutrients, including carbohydrates for energy, protein for muscle repair, and fats for cellular function.

2. Rich in Essential Nutrients

Ingredients like millet flour, sorghum flour, and cheeses contribute essential vitamins and minerals, supporting various bodily functions and promoting overall well-being.

3. Digestive Health

The fiber content from psyllium husk and sorghum flour aids in digestion and helps maintain a healthy gut microbiome, which is crucial for overall health.

4. Heart Health

Ingredients like olive oil, garlic, and the calcium in cheeses contribute to heart health by supporting healthy cholesterol levels, reducing inflammation, and promoting blood pressure regulation.

5. Immune Support

Garlic and parsley offer immune-boosting properties, helping the body fend off illnesses and infections, making these rolls a wholesome addition to a health-conscious diet.

Diet Plans That Can Include These Rolls

Our Gluten-Free Cheesy Garlic Dinner Rolls are versatile and can be included in various diet plans, such as:

1. Gluten-Free Diet

Ideal for those with celiac disease or gluten sensitivity, ensuring they can enjoy delicious bread without adverse effects.

2. Low FODMAP Diet

With the right substitutions (like lactose-free cheese), these rolls can fit into a low FODMAP diet, helping individuals with irritable bowel syndrome (IBS) manage their symptoms.

3. Vegetarian Diet

These rolls are suitable for vegetarians, providing essential nutrients often sought in a plant-based diet.

4. Whole Health Flexi-Plan

Perfectly aligned with the Whole Health Flexi-Plan diet, these rolls offer balanced nutrition, essential vitamins, and minerals, supporting overall health and well-being.

5. Mediterranean Diet

While traditionally Mediterranean diet includes gluten, our gluten-free rolls can be a modern twist, incorporating olive oil and garlic, staples of Mediterranean cuisine, into a gluten-free lifestyle.

Summary

Our Gluten-Free Cheesy Garlic Dinner Rolls are not just a delicious addition to your meal but a nutritious choice that supports various aspects of health. With ingredients that promote heart health, digestive health, and immune support, these rolls are a perfect fit for the Whole Health Flexi-Plan diet and many other dietary preferences. Enjoy the benefits of wholesome, nutrient-dense ingredients with every bite, and relish the flavors that make these rolls a standout choice for health-conscious individuals.

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Print Recipe

Gluten-Free Cheesy Garlic Dinner Rolls

Author: Silver Fork Gluten Free Cooking Method: Baked Courses: Bread and Roll Recipes Collection, Breakfast Recipes Collection Recipe Keys: Gluten Free M Mediterranean Diet Vegetarian Meals W Whole Health Flexi-Plan

Difficulty: Intermediate Prep Time 35 mins Cook Time 45 mins Rest Time 1 hr Total Time 2 hrs 20 mins

Servings: 8 Calories: 320

Best Season: Summer, Suitable throughout the year

Description

These Gluten-Free Cheesy Garlic Dinner Rolls are perfect for any meal, combining the fluffiness of enriched dough with the savory flavor of garlic confit and melted cheese. This recipe aligns with the Whole Health Flexi-Plan, offering a delicious way to enjoy a gluten-free diet while supporting overall health.

Ingredients

Servings

Garlic Confit:

• 7 garlic cloves (peeled)
• ¹⁄₂ cup olive oil (or just enough to cover the garlic cloves in the saucepan or ramekin)

Gluten-Free Enriched Dough:

• 3 tbsp whole/rough psyllium husk (If using psyllium husk powder, use only 13g)
• ³⁄₄ cup warm water
• 1 ¹⁄₃ cup + 1 tbsp tapioca starch (You can use cornstarch, potato starch, or arrowroot starch instead)
• 1 cup millet flour, plus extra for flouring the surface (Brown rice flour can be used as an alternative)
• 3 tbsp sorghum flour (light buckwheat flour, white teff flour, or oat flour can be used)
• 2 tbsp caster/superfine or granulated sugar
• 2 tsp instant yeast (If using active dry yeast, use 8g)
• 1 ¹⁄₂ tsp baking powder
• 2 tsp xanthan gum
• 1 tsp salt
• ¹⁄₃ cup 1/3 + 1 1/2 tbsp whole milk (warm)
• 1 large egg (room temperature)
• 2 ¹⁄₂ tbsp unsalted butter (melted)

For Assembling the Rolls:

• 1 cup coarsely grated/shredded low-moisture mozzarella cheese
• ¹⁄₂ cup coarsely grated/shredded cheddar cheese
• 1 large egg (whisked for egg wash)

Garlic Butter:

• 8 garlic cloves, from garlic confit
• ¹⁄₂ stick unsalted butter, softened (or salted butter, omit additional salt)
• 2 tbsp finely chopped fresh parsley
• Salt and pepper, to taste

Instructions

Garlic Confit:

1. Stovetop: Add garlic cloves and olive oil to a small saucepan. Cook over low heat until garlic is tender (15-20 minutes). Allow to cool.
2. Oven: Preheat oven to 300°F (150°C). Add garlic cloves and olive oil to an oven-safe ramekin. Bake for 45 minutes until garlic is tender. Allow to cool.

Gluten-Free Enriched Dough:

1. Make the psyllium gel by mixing psyllium husk with warm water. Allow to form a gel (30-45 seconds).
2. In a stand mixer bowl, whisk together tapioca starch, millet flour, sorghum flour, sugar, yeast, baking powder, xanthan gum, and salt.
3. Add psyllium gel, warm milk, egg, and melted butter. Knead until smooth (4-5 minutes in stand mixer or 6-8 minutes by hand).

Shaping the Rolls:

1. Lightly butter a 10-inch skillet or round baking pan.
2. Mix mozzarella and cheddar cheese together.
3. Divide dough into 8 equal portions (about 94g each). Shape each portion into a ball, then roll into a 4½-inch circle.
4. Place 2 heaped tablespoons of cheese in the center of each circle. Gather edges towards the center and pinch to seal. Place seam side down in the prepared skillet.

Proofing the Rolls:

1. Proof in a warm place for 1 hour 15 minutes to 1 hour 30 minutes until doubled in size. Cover with plastic wrap to prevent drying out.

Baking the Rolls:

1. Preheat oven to 350°F (180°C).
2. Brush proofed rolls with egg wash. Bake for 20-25 minutes until golden brown.

Garlic Butter:

1. Mash garlic confit cloves with softened butter, parsley, salt, and pepper. Brush hot rolls with garlic butter.

Serving and Storage:

1. Serve hot or warm. Store leftovers in a closed container and reheat before serving.

Nutrition Facts

Servings 8

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Amount Per Serving

Calories 320kcal

% Daily Value *

Total Fat 18g28%

Saturated Fat 8g40%

Cholesterol 65mg22%

Sodium 340mg15%

Potassium 100mg3%

Total Carbohydrate 33g11%

Dietary Fiber 3g12%

Sugars 5g

Protein 8g16%

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Calcium 150 mg

Iron 1.2 mg

Vitamin D 0.4 IU

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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