You will never miss bread with these 12 healthy swaps

Bread is not always prohibited, but some people need alternatives due to gluten sensitivity, or added sugar or sodium in certain brands. The good news is that many options, from gluten -free breads to vegetable -based exchanges, can adapt different diets.

1. Corn tortillas

Corn tortillas differ from the wraps or flour tortillas because they are made of corn. Corn is a gluten -free option for people with celiac disease or gluten intolerance. If you are not sure, look for the gluten -free stamp.

Corn tortillas are available in different sizes and flavors. To increase your daily fiber intake, look for those that contain at least 3 grams of fiber.

2. Toast with sweet potato

Sweet potatoes are full of nutrition, including fibers, vitamin A, carotenoids, etc. They are also gluten -free.

Cook the soft potatoes in the oven or air fries until they are grilled. Add sweet or savory topics such as:

• Lawyer
• Cinnamon
• Walnut butter
• Scrambled eggs

3. Lettuce envelope

Lettuce is very low in carbohydrates and rich in water. The current types used for lettuce wraps include varieties of boston bibb, butter and Roman. The crunchy texture of lettuce can be pleasantly full.

Some people use lettuce as an envelope for lean protein sources such as chicken, fish or beans to increase their vegetable intake.

4.

The grated cauliflower crust is often a gluten-free choice to make pizza crust. Always check the list of ingredients if you avoid gluten; Some preliminary crusts can be made by mixing cauliflower with other types of flour.

Cauliflower is a low-calorie and non-ferocious vegetable that contains many nutrients. It also contains phytonutrients and antioxidants that can reduce the risk of chronic diseases.

Garnish the cauliflower crust with:

• Tomato sauce
• Mushrooms
• Onions
• Fresh basil
• Alternatives to cheese or cheese

5. Cloud bread

People who follow a diet low in carbohydrates or a ketogenic diet can consider cloudy bread. He obtained his name because he is light, soft and airy.

This type of bread alternative is created by mixing:

• Egg
• Cream cheese
• Tartar cream

6. Rice paper

The texture of rice paper is not compared to ordinary sliced ​​bread, but it can be used as a gluten -free option. For a meal filled with protein, omega-3 fatty acids and fibers, use rice paper to wrap ingredients like:

• Vegetables
• Algae
• Lawyer
• Lean proteins like canned fish (sardines, salmon, tuna)

7. Algae

Traditionally used to make sushi, algae is a food rich in nutrients containing iodine, magnesium, calcium and iron. Its Umami (tasty) flavor and its natural crunch are also pleasant to the senses.

If you often eat algae (like every week), vary your algae sources (brown, green and red) to reduce the risk of excess iodine and heavy metal intake.

8. Almond flour

Almond flour is a flour rich in fiber, low in carbohydrates and gluten -free which can be used to make breads, wraps or crackers. It gives a hazelnut flavor and a slightly dense texture and is often associated with other softer flours.

If you follow a gluten -free diet, always read the labels to confirm that the product is gluten -free. Almonds contain unsaturated fats, plant proteins, vitamin E and iron.

9. Brown rice cakes

Crunchy and versatile rice cakes based on brown rice can be used as open “sandwiches”. Brown and white rice is gluten -free, but brown rice contains more protein and fiber than white rice.

Certain toppers ideas understand:

• Houmous and micro-vests
• Greek yogurt weak in fat, berries and cinnamon
• Nut butter and slices apples

10. Baked eggplant slices

The baked slices or discs are an excellent exchange of toast when making Bruschetta or another aperitif. The eggplants are rich in anthocyanas, powerful antioxidants that give them their purple color. They are also rich in fiber and do not contain fat.

11. Gedged grain bread

Germinated grain breads, such as Ezekiel bread, can be gluten -free, but not all. However, they are often rich in protein and fiber. Spotted grain breads are also rich in micronutrients such as zinc, iron, phosphorus and magnesium.

Gramed grains can be transformed into English muffins, waffles, rolls, wraps and cereals.

12. Grainless wrapping

The alternatives to wheat-facinated envelopes include those made from chickpeas, cassava flour (gluten-free), egg whites, and more.

Read the labels of ingredients and nutritional facts to make sure that the content aligns with your goals. You can use them to make tacos, quesadillas, wraps and pin wheels.