French Toast Egg Bake

{A Grain Free, Gluten Free, Refined Sugar Free Recipe}

French-Toast-Egg-Bake-2nd-cover-photo.jpg

Eggs are an ideal breakfast for stable blood sugar and mood but there are times when I get a bit bored with them scrambled, fried, poached, boiled. . . a good friend told me that mashed bananas and eggs bake up into a spongy, dense bread with absolutely no grains. Magic! I worked out a version that mirrors the flavors in one of my favorite breakfast dishes - French Toast - a breakfast dish I”ve been sorely missing because, right now, I don’t eat grains.


Go to Right to the Recipe

Or, Read On!

Why I Don’t Eat Grains

After having my second child, my immune system went a bit haywire.  That’s what autoimmune conditions are - your immune system confusing your own healthy cells with something dangerous it needs to attack.  For me, this manifested as GI tract issues as well as itchy eczema on my hands and face. Lucky for me, the eczema rashes became a useful tool.  My rashes flared within hours of eating certain foods. Enter my favorite food quote: “Let Food Be Thy Medicine.”

I went to work completing several rounds of elimination diets - removing suspect foods for four weeks and then reintroducing them one at a time to see if they caused symptoms to come back. Through this, I found that grains were what set off my symptoms.  And not just the grains that contain gluten, but the gluten-free grains too - check out the lists below. I am able to eat pseudo grains (quinoa, amaranth, buckwheat) without symptoms.


Gluten Containing Grains

  • Wheat (including spelt, kamut, farro, durum, bulgar, semolina)

  • Barley

  • Rye

  • Triticale

  • Oats*


Gluten Free Grains

  • Corn

  • Millet

  • Rice

  • Sorghum


Gluten Free Pseudo-grains

  • Amaranth

  • Buckwheat

  • Quinoa

(Source)



Is This a Life Sentence?

I don’t think so.  Just as postpartum kicked my immune system into overdrive, I’m confident something else will come along and shift it in another direction.  That something may be a healing protocol I undertake or a complete random accident. I like to think of health as having different seasons. Looking at it this way helps me from getting too wrapped around the axle; avoids a lot of Poor Me whining!  In the meantime, I have a great excuse to play around with Grain Free Baking.


Should You Eat Grains?

Well, that depends!  I can’t give a blanket answer to this question for everyone. We all have different bodies with different needs.  I will say this:

We could all do to eat fewer grains.  This isn’t because grains are bad for us exactly, but because they crowd out things that are better for us.

In America, we could all do to eat fewer grains.  This isn’t because they are bad for us exactly, but because they crowd out things that are better for us. Like vegetables!  With all their glorious vitamins, minerals, fiber, phytonutrients, enzymes, there isn’t a doctor or nutritionist today who isn’t telling patients to eat more of vegetables.


Reflect on what you’ve eaten today:

  • Was there a meal that didn’t include grains?  

  • Was there a meal that didn’t include vegetables?  


Here’s are some examples of how eating grain-free as upped my veggie intake:

  • Breakfast: sweet potatoes instead of whole wheat toast

  • Lunch: vegetable stew instead of turkey sandwich

  • Dinner: Zucchini noodles instead of wheat pasta

For most people, whole grains can be part of a healthy diet. They are rich in B vitamins, fiber, and minerals.  Everything in moderation though, right? New studies are showing that the massive quantity of grains most Americans are consuming is contributing to obesity, diabetes, heart disease, cancer, and even dementia.  

The average American eats 133 lbs of wheat flour per year.

Now, about this Recipe!

French-Toast-Egg-Bake-bananas2.jpg

Bananas as Sweetener

One thing I particularly love about this recipe is that it uses zero processed sugar or sweeteners, which we all know deplete our bodies and contributes to inflammation. All the sweetness comes from bananas.

You can control how sweet this dish comes out by choosing your bananas to suit your taste. Using green-yellow bananas will make it the least sweet. Yellow bananas with a few spots will be medium sweet. Nice brown bananas, like you’d use in banana bread, will yield the sweetest result.

Other Power Packed Ingredients

Eggs

Eggs are Healthy. Period. Aside from coffee, I can’t think of a food that has undergone a longer “It’s good. No wait. It’s bad” tug-of-war than eggs!

Eggs were a highly valued staple food for humans for thousands of years. Then in the 20th Century, some faulty scientific studies made us fear cholesterol and we started dumping our egg yolks down the drain. Circa 1985 egg white omelet anyone? What we know today is what our Grandmas always knew - eggs for breakfast set us up for the day. Protein, fat, choline, Vitamin A, Vitamin D. . . they’re a power food in a shell!

Quality matters. Please choose organic, free-range or pastured eggs. While, yes, they are more expensive than conventional (non-organic) eggs, they are better for you (higher in brain building Omega-3s and free of GMOs) and better for the planet (the chickens live a happy life, with access to sunshine and grassy areas to graze on plants and insects as they were intended to do).

Chia seeds

I sneak chia seeds into just about everything - smoothies, cereal, PB&Js. These tiny little seeds, that look kind of like poppy seeds, are high in plant-based protein, fiber, and omega-3 fatty acids which fuel the brain and decrease inflammation.

Cinnamon

Aside from it’s warm flavor and enticing aroma, cinnamon is beneficial in it’s power to inhibit inflammation and help balance blood sugar.

Ghee (Clarified Butter)

For most of my life, I used a stick of butter to grease baking pans. It’s honestly a great option. Then, I discovered ghee (also known as clarified butter). I usually opt for ghee in place of butter because:

  • Through the simple process of making ghee, the proteins (casein and whey) and the milk solids (including lactose) are removed. The result is a dairy-free fat that is ultra healing to the digestive tract and rich in so many vitamins beneficial to my growing kiddos - Vitamins D, A, E and K.

  • It is safe for high heat cooking and baking due to its very high smoke point. I use it for sauteeing in a pan or roasting vegetables in the oven.

French Toast Egg Bake

{Gluten Free, Grain Free, Refined Sugar Free}

French-Toast-Egg-Bake-1st-cover-photo.jpg

Serves: 4

Prep Time: 10 minutes

Cook Time: 35-40 minutes

Total Time: 45-55 minutes


Ingredients:

  • 1 teaspoon ghee (clarified butter)

  • 3 ripe bananas, yellow-brown in color

  • 1 tablespoon almond butter

  • 6 pastured, organic eggs

  • 1 tablespoon cinnamon

  • 1 teaspoon vanilla extract

  • 1/2 tablespoon chia seeds (optional)

  • 1/2 teaspoon sea salt

  • Drizzle of maple syrup (optional)

  • Fresh or frozen organic berries


Directions:

  • Preheat oven to 375°F and prepare a 8” x 8” pan by rubbing it with the ghee, leaving any excess in the pan.

  • Place the peeled bananas and almond butter in a bowl and smash with a fork or potato masher.

  • Into a separate bowl, crack the eggs and whisk them until well-blended.

  • Pour eggs into banana mixture, then add cinnamon, vanilla, and salt.  Mix well. The consistency will be more watery than a cake batter.

  • Pour into prepared baking dish and sprinkle with chia seeds.  Bake for 35-40 minutes until spongy to the touch and there are no uncooked egg spots on top.  

  • Optional, place under the broiler for 2-3 minutes to get an extra crispy crust on top.

  • Serve with a small drizzle of maple syrup, if desired for extra sweetness, and organic berries.

Please leave me a comment and let me know how this recipe works for you!