PALEO & WHOLE30 SUPER HEALTHY ITALIAN FOCACCIA

PALEO & WHOLE30 SUPER HEALTHY ITALIAN FOCACCIA
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PALEO & WHOLE30 SUPER ITALIAN FLATBREAD (FOCACCIA)

PALEO & WHOLE30 SLICE OF HEALTHY FOCACCIA

When I started on a PALEO & WHOLE30 journey, focaccia was one of the Italian foods I felt sad about giving up, besides wheat-based pasta.  I absolutely loved wheat-based focaccia.  The issue is that the focaccia didn’t particularly like me!

 

Originally, my girlfriend, Cathy got me hooked on it years ago.  Cathy was born in Italy, and she uses her late mother’s southern Italian, time-honoured family focaccia recipe. 

 

A few days ago, I decided to use my FRESH DOH grain and gluten-free fresh pasta dough mix to make focaccia.  I used the grain-free DOH, but also decided to use Cathy’s time-honoured Italian method. 

 

The secret to making this PALEO & WHOLE30-worthy version is two-fold:

First, make sure the DOH is wet to add additional moisture to the resulting bread.  Secondly, bake the DOH in an iron skillet.  The skillet makes the sides of the focaccia crunchy, adding tactile texture.

 

The best part of this PALEO & WHOLE30 FRESH DOH version is that it’s loaded with healthy fats.  I am passionate about incorporating healthy fats into my husband’s and my diet.

 

RECIPE NUTRITIONAL VALUE: 

Fat is one of the body’s building blocks. The average person possesses between 15% to 30% fat. The higher the fat’s quality, the better the body and brain use that fat.  By consuming healthy fats, you build up the cell walls in your body and therefore cause the cells to function more efficiently.

 

Clinical studies have shown that consuming monounsaturated (olive oil and nut oils) and omega-3 fats (avocado oil) also improves insulin function in our body. Consuming these oils helps to protect us against the development of Type 2 diabetes, heart disease, cancer, and arthritis.

 

That’s why this FRESH DOH focaccia is sooooooo healthy!

 

You’ll know if your body is not getting enough healthy fat. Some of the warning signs include:

-dry skin

-soft and brittle nails

-stiff joints

-tiny bumps on the backs of your arms

 

Here are the dietary fats 

-trans Fat (very bad)

-saturated (some good, some bad)

-mostly Polyunsaturated (good)

-mostly Monounsaturated (good) 

 

Trans Fats:

If there were such a thing as evil in the culinary world, trans fat would be the devil. Trans fats are more like plastic than food, proven to raise LDL cholesterol (bad) and lower your HDL cholesterol (good), thus elevating the blood cholesterol level and therefore contributing toward heart disease.

 

Scientific evidence supports the link between elevated blood cholesterol levels, type 2 diabetes, and the development of Alzheimer’s and dementia. In one study consisting of 444 Finnish men revealed that an elevated blood cholesterol level in midlife was associated with three times the risk of developing Alzheimer’s later in life.

 

Trans fats are also known by different names, such as hydrogenated vegetable oil or soybean oil.  Watch out for these terms on food labels of processed foods. Trans fats extend product shelf life. Good for the corporation; bad for you.  Fried foods, frozen pizza, cakes, cookies, margarine and spreads, pie, ready-made cake frostings, and coffee creamers all contain trans fats. Even whipped cream can contain this devil-of-an-ingredient.

 

FRESH DOH is hand-made, all-natural, GMO-free, as well as grain, gluten, and sugar-free!

 

This FRESH DOH focaccia contains monounsaturated fat from the almond flour and olive oil and Omega 3 fat from the avocado oil.  Each oil offers its own unique vitamins and minerals and health benefits.

 

MONOUNSATURATED FATS:

Monounsaturated fats are liquid at room temperature but solidify in the refrigerator. They are believed to help reduce bad cholesterol levels in the blood and therefore lower the risk of heart disease and strokes. Monounsaturated fats also help to speed up your basal metabolic rate (BMR). This is the rate at which calories are burned when you’re in a state of rest. The calories are used to sustain basic functions such as cell repair, maintain body internal temperature, and pump blood throughout the cells.

 

Almonds: (80% monounsaturated, 15% polyunsaturated, and 5% saturated); FAT BURNING:

Almonds are an excellent source of protein.  They are also believed to possess significant fat-burning powder.   Eating almonds every day is associated with greater weight loss and higher fat metabolism (Glatter, 2015).

 

Eating almonds is also believed to reduce your levels of “bad” LDL cholesterol, improve your lipid profile, and target fat burning in your belly area.

 

But there is a limit.  This doesn’t mean you should eat almonds all day long.  A piece of FRESH DOH focaccia in the day is enough.  Too much can have a counter effect on your weight loss efforts.

 

Olive Oil (73 to 75% Monounsaturated, 14% saturated): IMPROVE HEART, BRAIN, LIVER HEALTH:

Olive oil is packed with monounsaturated fat and antioxidants. This heart-healthy fat protects blood vessels throughout the body, including the brain. Olive oil is at the heart of the Mediterranean diet, which is believed to help prevent Alzheimer’s and other dementias. It is no secret that Alzheimer’s and dementia are lower in countries with populations consuming the Mediterranean diet and olive oil.

 

“Pure virgin olive oil” also does the following…

-reduce LDL cholesterol

-reduce arterial occlusion

-reduce angina and myocardial infarction

-reduce blood glucose and triglyceride levels

-increase bile secretion for improved digestion

-aid in liver detoxification

-increase vitamin A, D, and E absorption

-heal sores

-reduce gallstones

-improve membrane development, cell formation and

-cell differentiation

 

Avocado Oil (63% Monounsaturated); INCREASE BLOOD FLOW, REDUCE INFLAMMATORY PAIN:

We consume avocados and avocado oil on a regular basis. We love avocados in sandwiches and gluten-free pasta salad. I also make grain-free avocado and key lime pie using my FRESH DOH mix. 

 

Unlike other fruits, avocado is mostly made up of 85% healthy fat rather than carbohydrate. Some of its nutrients include Omega 3, vitamin K, folate, vitamin C, potassium, Vitamins B5 and B6, and vitamin E. The avocado has smaller amounts of magnesium, manganese, copper, iron, zinc, phosphorous, vitamin A and B1 (thiamine), B2 (riboflavin), and B3 (niacin).

 

As a monounsaturated fatty acid, it has also been shown to

ease arthritic pain, due to anti-inflammatory properties from its carotenoids and phytosterols and polyhydroxylated fatty alcohols (PFA’s)

-lower blood pressure, due to its combination of Omega 3’s, oleic acid, and Potassium

-increase blood flow, due to its high vitamin K content, thus decreasing the risk of stroke which can lead to vascular dementia

-help lower our risk of heart disease

-prevent insulin resistance which can lead to type 2 diabetes and dementia

-prevent the formation of brain tangles, due to its high Folate

-support the digestive tract to increase absorption of fat-soluble nutrients, due to its Oleic acid

 

HEALTHY SATURATED FATS

Saturated fats are solid at room temperature, like coconut oil. For decades we’ve been told that saturated fat leads to cardiovascular disease.   Some in the medical community still believe this. 

 

This doesn’t mean one should gorge on animal fat. Remember beef particularly can be loaded with hormones and antibiotics and be fed corn. Poultry can also have an overload of antibiotics. Your animal proteins should be grass-fed, free-range, and organic if possible.

 

Your PALEO & WHOLE30 lifestyle should be focused predominantly on fresh fruits and vegetables, seeds, and nuts, with poultry, fish, and red meat consumed in a smaller proportion.   

 

 

Coconut Oil (90% Saturated Fat); BOOSTS METABOLISM, ENERGY, THYROID 

Coconut oil is a funny one.  While it contains saturated fat, a type of MCT (Medium Chain Triglycerides), it can also be dubbed as the new superfood.  Scientific research shows that lauric acid (in coconut oil’s saturated fat) increases good HDL cholesterol.  Coconut oil increases digestion and boosts thyroid function, metabolism, energy, and endurance, among its many benefits.  

 

Most exciting is a new clinical trial that was performed by the USF Health Byrd Alzheimer’s Institute showing that coconut oil is now believed to be highly beneficial in treating Alzheimer’s disease and, perhaps, other dementia.  Again, choose organic, cold-pressed versions. My husband and I incorporate two heaping tablespoons (each) into our morning protein shake with banana and other ingredients.

 

FOCACCIA TASTE PROFILE:

The predominant taste sensations in this focaccia are umami (from the parmesan), fattiness from the oils, and pleasant bitterness from the garlic. 

 

DIRTY-BIRDY WINE PARTNER (FOR THOSE MAINTAINING A PALEO OR WHOLE30 LIFESTYLE):

With the predominant taste sensations being umami and mouthfeel being fatty, choose a wine with high alcohol (13% or higher).  Alcohol adds viscosity to wine.  You’ll want this creaminess in the wine to stand up to the fattiness in the focaccia.

 

The parmesan’s umami (and slight saltiness) will nicely offset a white’s acidity and also offset a red’s astringency and tannin bringing harmony to the palate.  Examples include barrel fermented and aged Chardonnay or a mighty Cabernet Sauvignon Blanc, Zinfandel, Syrah (Shiraz).

 

RECIPE: 

PALEO & WHOLE30 FOCACCIA
Preheat oven to 350 F. In the bowl of a mixer or food processor, add DOH. Add baking powder. Add yeast.  Turn on the mixer. Add oils, one at a time. When well incorporated, add a 1 cup of water. Mix until well incorporated.  DOH will be wet.

 

PALEO & WHOLE30 FOCACCIA TO BAKE
Spray pizza pan or flat skillet (about 12 inches in diameter) with avocado nonstick cooking spray.  Transfer DOH to pan or skillet.  With water running, wet fingers and flatten out DOH to edges of pan/skillet.

 

PALEO & WHOLE30 DRESSING FOCACCIA
Garnish FRESH DOH focaccia with slices of tomato.  Drizzle with garlic oil.

 

PALEO & WHOLE30 DRESSING FOCACCIA WITH TOMATOES AND OLIVE OIL

 

PALEO & WHOLE30 BAKED FOCACCIA
Bake PALEO & WHOLE30 focaccia at 350 F for 25 to 30 minutes until golden.

 

PALEO & WHOLE30 SUPER HEALTHY FOCACCIA
Sprinkle focaccia with fresh basil. Garnish with vegan parmesan. Drizzle with more olive oil if desired.

 

PALEO & WHOLE30 SUPER HEALTHY FOCACCIA
Garnish focaccia with any ingredient combinations you desire like compliant ham and pineapple, prosciutto and arugula, etc.

 

  • Author: FRESHDOH
  • Prep Time: 4 hours (include DOH rising)
  • Cook Time: 30
  • Total Time: 4 hours 30 minutes (approx)
  • Yield: 8 1x
  • Category: PALEO & WHOLE30
  • Method: BAKING
  • Cuisine: LUNCH, BRUNCH, DINNER
Scale

Ingredients

1 package FRESH DOH Grain and Gluten Free Fresh Pasta DOH Mix*

1 tablespoon gluten free double action baking powder

1 package of quick-rise yeast (about 1 tablespoon)

1/4 cup avocado oil

1 cup water 

1/4 cup olive oil

1 large tomato, thinly sliced

2 tablespoons finely chopped fresh basil (or favourite herb)

3 cloves garlic, minced

2 tablespoons olive oil 

Vegan parmesan (optional for garnish)*

Click this link for vegan Parmesan Recipe:

https://freshdoh.com/blogs/glutenandgrainfreelifestyle/paleo-whole30-3-minute-vegan-parmesan

*

I hope you enjoy this recipe using the FRESH DOH fresh pasta dough mix for making scrumptious, homemade Italian focaccia, available on Amazon in North America. 

 

FRESH DOH GRAIN AND GLUTEN FREE FRESH PASTA DOUGH MIX

  

https://freshdoh.com/fresh-doh-shop 

Instructions

In the bowl of a mixer or food processor, add DOH.  Add baking powder.  Add yeast.  Turn on the mixer.  Add oils, one at a time.  When well incorporated, add 1 cup water.   DOH will be wet and sticky.  Remove the mixer bowl.  Remove mixer peddle.  Using a rubber spatula, clean DOH from the sides of the bowl and make a ball of the DOH at the bottom of the bowl.  Cover bowl with a towel.  Set the bowel in a warm place, such as in the oven with oven light on.  Let sit for about 4 hours.  (Or overnight if desired).

Preheat oven to 350 F.  Spray pizza pan or flat iron pan or skillet (about 12 inches in diameter) with avocado non-stick cooking spray. Transfer DOH ball to the pan/skillet. With water running, wet fingers, and smooth DOH out across the surface, evenly, to the edges.  Add sliced tomato.  In a small bowl or cup mix together minced garlic with about 1 to 2 tablespoons olive oil.  Drizzle garlic-oil mixture over the top of the focaccia.  Bake focaccia for 25 to 30 minutes until the top is golden.  Remove from the oven.   Sprinkle focaccia with fresh basil.  Garnish with Vegan parmesan.  Serve warm or at room temperature.

Notes

If your pan is smaller than 12 inches in diameter, the focaccia will be too thick and more crumbly.  The thinner; the better!

Garnish focaccia with all sorts of protein and vegetable combinations:

Paleo & Whole30 compliant bacon and mushrooms

Paleo & Whole30 compliant prosciutto and arugula

Chicken and spinach

Ground beef and mozzarella 

The recipe baking temperature and time is an estimate.  Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that.  The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven.  The bottom of your oven may be hotter than the top, depending on its condition.  This also includes where to set your dish under the broiler.  So use your own best judgment based on the type, condition, and age of your oven.  Prep times will also vary depending on how slow or quickly you like to work. 

 

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