Paleo Bread – The Facts Explained

One the things that constantly comes up with people that I talk to about Paleo is Bread. “I can’t do Paleo because I just cannot do without bread” I hear it a lot, but guess what there are breads available for Paleo and cookies and other baked goods. Let’s explore ways of removing this obstacle from getting you to have a go at Paleo and just for good measure I will throw in a couple of cookie recipes and point you in the direction of other baked goods.

The Problem with Bread

You could say that bread is one of the greatest marketing cons ever. In 2019 the US produced no less than 53 million metric tons of grain (big business in anybody’s book). Alongside this is a global marketing campaign promoting bread as a staple food essential for a balanced diet.

The evidence suggests that most civilisations started to make bread out of cultivated grains from about 10,000 years ago. In some areas of Europe such as Scandinavia and the British Isles, bread has only been produced and eaten for about half that time. If you are a Paleo purist then you would say that if it only appeared 10,000 years ago then it doesn’t fit the ‘caveman diet’ philosophy and therefore it doesn’t qualify, but there are actually scientifically supported reasons to suggests that conventional bread can be quite bad for our health.

Just consider the way in which grains are processed today compared to 10,000 years ago. Consider for a moment the quality and type of soils in which grains are grown today, and how those soils are treated, as well as the preservatives and additives found generally in commercially mass-produced breads today; this rings alarm bells for those who take their natural health seriously.

Recent research into the anti-nutrients found in the majority of mass-produced breads, or the flours and grains used to make them, suggests that they are problematic for most of us. They have a tendency to cause blood sugar spikes which is followed d by high production of insulin which of course it the root cause of the onset of diabetes. Added to this they trigger cravings and pangs of hunger leading back into the cycle of sugar spike s and insulin production.

Actually almost 75% of the grains produced by global agriculture go into animal feed. But even that has a knock on effect to the meat proteins that we consume as this grain feed inhibits the production of healthy Omega 3 fats in farmed stocks and actually increases the production of unhealthy Omega 6 fats which are now in our food chain. This is why Paleo experts will always recommend grass fed or free-range meat products.

But all is not lost because others have come up with solutions to make Paleo bread available to those of us who wish to steer a straight path and avoid those nasty sugar spikes and insulin over production issues.

Paleo Bread Recipes

The good news is that paleo bread is an option which you can buy (though it can be quite expensive) but it is easy enough to make here are two versions for you to try:

Honey Paleo Bread

Here is a wee recipe that originally appeared in A Better Breakfast from Elana’s Pantry. You will need

  • 5 Free Range Eggs
  • 1/2 Cup Almond Flour
  • 2 Tbsps Coconut Flour
  • 1/4 Cup Flax Seed Meal
  • 1/4 Tsp Sea Salt
  • 1 1/2 Tsps Baking Soda
  • 1/4 Cup Coconut Oil
  • 1 Tbsp Apple Cider Vinegar
  • 1 Tbsp Honey
  1. In a food processor pulse together all the flour, flax, salt and baking soda.
  2. Add the eggs, oil, honey and vinegar and pulse further.
  3. Pour batter into a greased non-stick loaf pan (or line with baking paper.)
  4. Bake at 350° (non fan assisted) for about 40 minutes (be careful not to overtake).
  5. Cool on a wire rack.

Maple Syrup Paleo Bread

A wee variation on the above and the addition of the maple syrup gives a very distinctive full-bodied flavour to this Paleo bread. You will need:

  • 4 Free Range Eggs
  • 1 Cup Almond Flour
  • 3/4 Cup Arrowroot Flour
  • 1/2 Cup Golden Flax Meal
  • 1/4 Cup Water (room temp)
  • 2 Tbsps Maple Syrup
  • 1 Tsp Apple Cider Vinegar
  • 2 Tsps Baking Powder
  • 1/2 TspSea Salt
  • 1/3 Cup Solid Coconut (not melted)
  1. Preheat oven to 350.
  2. Meanwhile, in a food processor blend all the ingredients to a smooth consistency.
  3. Pour the batter into the oiled or lined loaf pan.
  4. Bake at 350 (non fan assisted) for 35 minutes until golden on top.
  5. Cool on a wire rack.

Paleo Cookie Recipes

Banana Choc Cookies

Here is a wonderful wee recipe that will be a great addition to your Paleo picnic or snack menus. You will need:

  • 1 1/4 Cups of Almond Meal
  • 2 large Very Ripe Bananas (mashed)
  • 1/4 Cup Smooth nut butter (try something different from almond for the taste combination)
  • 1/4 Cup Dairy-free Choc chips
  • Preheat the oven to 350 (non fan assisted) while greasing a baking tray.
  • Combine the bananas, meal and nut butter in a bowl and mix well.
  • Stir through the choc chips.
  • Form into small balls and place on the baking tray pressing each ball into a cookie shape.
  • Bake for 12-15 mins until golden brown (careful not to burn)
  • Remove and allow to cool for 5 mins on the tray and then transfer to a wire cooling rack.

Banana Choc Cookies

Here is another wonderful wee recipe that will be a great addition to your Paleo picnic or snack menus. You will need:

  • 1/2 cup Puréed Pumpkin
  • 1 Cup Coconut Palm Sugar
  • 2 Tsp Pumpkin Pie Spice (ingredients below)
  • 1 1/4 Cups Certified Gluten Free Old-fashioned Rolled Oats
  • 1 1/2 Cups (Gluten Free) Oat Flour
  • 1/2 Tsp Baking Soda
  • 1/2 Tsp Teaspoon Sea salt
  • 6 oz miniature dried fruit, raw pumpkin seeds, and sliced raw almonds
  • 5 Tbsps Virgin Coconut oil, (melted then cooled)
  • 2 Free Range Eggs (room temperature)

Pumpkin Pie Spice

  • 1 Tsp Ground Cinnamon
  • 1/2 Tsp Ground Ginger
  • 1/4 Tsp Ground Allspice
  • 1/4 Tsp Ground Cloves
  • 1/8 Tsp Ground Nutmeg
  1. Preheat the oven to 350 (non fan assisted).
  2. Prepare an over tray with baking paper
  3. In a heavy-bottom saucepan, combine the pumpkin, sugar and pumpkin pie spice, and whisk well.
  4. Place over medium heat and bring to a simmer, whisking frequently then simmer for a final 20 secs.
  5. Remove from the heat and set aside to cool until no longer hot to the touch.
  6. In a large bowl, combine the oats, oat flour, baking soda and salt, and mix well.
  7. Add 2/3 of the dried fruit, pumpkin seeds, and almonds, and toss to combine.
  8. Create a well in the centre of the ingredients, and add the oil and eggs, once again mixing to combine.
  9. Add the cooled pumpkin and sugar mixture, and mix to form a thick and sticky dough.
  10. Make 10 equal portions and place evenly on the baking paper about 1 1/2 inches apart.
  11. With wet fingers, press down on top of each piece of dough to form cookie shapes.
  12. Sprinkle some more pumpkin seeds and/or almonds on top of each piece of dough.
  13. In the center of the preheated oven bake for about 15 mins or until firm to the touch and set in the centre.
  14. Remove from the oven and allow to cool on the baking sheet until set.
  15. These can be serve immediately, or wrapped in waxed paper and stored in the freezer. (Defrost at room temperature for eating).

Some Suggestions for Paleo Baking

It may gladden your heart to know that Bread and cookies are not the only goodies that are available for making with grain substitutes. With a little research you should be able to find recipes for Paleo wraps, pancakes, brownies, rolls, crackers and even pizza base.

Relieved?

I hope that this article has provided a better understanding of the perils of bread and the associate processed grains and flours that are the main ingredients not to mention the many other preservatives and additives which form part of the modern production process. But more than that I hope those of you who may have steered away from a Paleo lifestyle because of your love affair with bread, toast and other baked products will try some of these Paleo bread and other baked recipes and realise that you can do this. You will improve your general health it will aid your weight control and you will realise all the other benefits that come with a Paleo lifestyle.

Your Suggestions

There is a plenty of room for more Paleo recipes out there so why don’t you give us your suggestions via the comments section below and we will be happy to publish and share them with our readers.

If you are new to Paleo you may like to take a look at Paleo For Beginners by John Chatham. It is a great starter to a Paleo book collection boasting over 100 easy recipes to get you started. It is available here from Amazon.com.

Have fun with these recipes and stay Paleo healthy at the same time.  If you need the complete Paleo Food List for Beginners  you will find it here

Hamish

 

P.S. If this  post has inspired you to become a Blogger yourself, you can find out how to do just that by clicking on here.

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10 Comments

  1. To be candid, I rate bread very highly. I can use it as a snack or a whole meal. But I was oblivious of the dangers its constant consumption presented. Thanks to this article, I now not only have a better understanding of these grains but also a better substitute for them. I never imagined that I would ever consider a paleo recipe. This has been helpful and informative. Thanks for sharing

    • Hey thanks for taking the time to look at my post.  Yes bread is a victim of very clever marketing and cut throat competition for market share.  It pays to be informed.  Please come back and let me know if there is any other information I can help you with as you consider Paleo as an option.

      Hamish

  2. I have always referred to breads as a ‘necessary evil’.  They hold the stuff I really want to be eating.  I have learned to substitute lettuce cups for taco shells and bias cut cucumber slices in place of crackers.  Sometimes though, the dish I am serving simply requires some necessary evil. Thank you for the tasty sounding paleo bread recipes. I can feel good about both eating and serving these ingredients. Excited to try them!  Thanks again!

    • So please to hear that this article and the recipes in there has been useful to you. Knightstone,  please come back when you have tried them and let us all know how you have got on with them and if you have any suggested tweaks or imporovements.  Enjoy

      Hamish

  3. This is great to see and I really love it. The fact is this that, I am just getting started with paleo diet and I do not have bread in my plan before because I never thought it could pass for the diet. This is really great here and thanks so much for sharing it. I love the recipes and would surely give it a try soon

    • Rodarrick hi, I am so pleased that you found this useful. I encourage you to try the recipes and come back and let us know they worked out for you.

      Hamish

  4. Many thanks to you for sharing such an excellent article with us.think Paleo Bread is very high quality because I can use it as a snack, not just for breakfast.It’s a lot better and a lot better in quality.And this is what I use as a diet control diet.I enjoy your recipes and I hope this helps keep me healthy.Will share with you new experiences.

  5. This is a great Post!
     Methodically put together. The further you go the more you understand.

     Refreshing!
    Easy to read and understand, giving options. I’m a sucker for all sorts of recipes. We make bread ourselves and the next loaf will definitely be Paleo. Love the fact there is honey instead of yeast. your site does what it says, “paleo bread – the facts explained.”

    There are many eating programs, some good some bad. Only seen these examples of alternatives to traditional breads, buy these are enticing enough to want to give them a try. Just to understand the difference the specific grains do to bread. No wonder baker’s can have such a field day with the variety of types they can produce.

    Already got all the ingredients for the maple paleo and ready to go. Thanks for the post.

    • Hey really great to hear from you Rob I would love to have you come back and let me know how you found the recipe and share your experience with all of us reading these pages.

      Thanks for visiting and good luck with the baking!

      Hamish

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