Savory Breadsticks (or Flatbread)
By Danielle Shea-Tan, MS, CHHC
Functional Family Nutritionist
A versatile allergen-free recipe used to create nutritious breadsticks or the crust for a homemade flatbread pizza!
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Do you think it’s near impossible for breadsticks to be delicious AND nutritious? Nah. Not with this recipe! When you swap out most of the all-purpose flour found in regular breadsticks and pizza crust with pumpkin seeds, you dramatically transform the nutritional profile of your meal without losing any flavor. Compared to all-purpose flour, ground pumpkin seed flour is a superstar containing 4x the amount of fiber, 15x the amount of healthy fat, and significantly higher amounts of naturally occurring vitamins and minerals. Danielle’s recipe is savory enough to stand on its own as breadsticks or to use as a base for homemade flatbread pizza. Leftovers (if there are any) taste delicious toasted with a thin layer of fig preserves. Bon appetit!
Savory Breadsticks (or Flatbread)
Yields
8 x 10 sheet
Cook Time
15 minutes
Total Time
20 minutes
Ingredients
- 1 1/2 c tapioca flour
- 1 c ground pumpkin seeds (use high speed blender to grind up unsalted , deshelled raw pumpkin seeds, also known as pepitas)
- 2/3 c water
- 6 Tbs olive oil, separated (4 Tbs., 2 Tbs.)
- 2 tsp baking powder
- 2 tsp garlic powder
- 1 Tbs herbes de provence
- 1/4 tsp Celtic sea salt, finely ground
Optional
Optional savory dips: your favorite pizza or tomato sauce
Optional sweet dips: no sugar added fig or plum jam, berry preserves, applesauce
Directions
- Preheat oven to 375℉.
- Prepare a sheet pan, cookie sheet or pizza stone by brushing with olive or avocado oil and sprinkling a bit of pumpkin seed flour (ground pumpkin seeds) all over the oil similar to how you’d prepare a baking pan for cake.
- In large bowl, mix dry ingredients well.
- Add wet ingredients to bowl and mix well with fork. Note: the consistency will be like a very thick pasty cake mix. Let sit for 3-5 minutes and mix again to fluff up slightly. After sitting, the mix should darken in color (the chlorophyll in the pumpkin seeds react with oxygen in the air to produce a light yellowish green color).
- Pour 2 tablespoons of olive oil in a small bowl or ramekin. Generously dip finger tips in oil. Using oiled fingers, spread the batter into the shape desired such as a 10’’ pizza round or an 8x10” rectangle on a typical cookie sheet.
- Bake for 13-17 minutes. Check desired for desired consistency. For softer, chewy breadsticks bake for 13-15 minutes. Crispier breadsticks will take longer to bake. Cut and enjoy!
- If using as a flatbread, check that bottom of crust has a firm, crisp feeling but the top remains soft and bouncy. Add sauce and any toppings such as cheese, cashew cheese, veggies, sausage or organic pepperoni etc. Cook an additional 8-10 minutes until toppings are cooked through or to desired doneness (e.g., cheese is melted).
For the ages
For Babies: BLW
Finally, a nutrient-dense breadstick that your little one can gnaw on!
Portion Size:
1 breadstick (1” x 3”)
Ingredients:
breadstick, tomato sauce or applesauce
Serving Tip(s):Serve one thick stick of flatbread (approximately 1 inch by 3 inches) in a mini bowl or in a mini mat alongside applesauce for dipping.
For Babies: Traditional
A nutrient-dense finger food option for older babies!
Portion Size:
1 breadstick (1” x 3”)
Ingredients:
breadstick, tomato sauce, applesauce
Serving Tip(s):Once your baby transitions from purees to solid foods, use a mini mat or mini bowl to serve breadsticks cut into tiny bite size pieces in ¼ inch pieces (approximately the size of a pea) or try serving one thick stick of flatbread (approximately 1 inch by 3 inches) and let baby gnaw on it.
For Toddlers
Unlike typical breadsticks, your toddler will feel happy and well-nourished after these nutrient-dense chewy treats.
Portion Size:
1- 3 breadsticks (1” x 3”)
Ingredients:
breadsticks, dipping sauce (e.g., tomato sauce, green mac-n-cheese sauce or applesauce)
Serving Tip(s):Serve breadsticks in a happy mat alongside your favorite main dish such as Green Mac-N-Cheese or serve with tomato sauce for dipping!
For Grown-Ups
These pumpkin seed-rich breadsticks naturally contains lots of magnesium to help manage stress and maintain a sense of calm.
Portion Size:
⅕ to ¼ of recipe
Ingredients:
breadsticks, your favorite dipping sauce such as Green Mac-n-Cheese
Serving Tip(s):Serve warm breadsticks with your favorite tomato sauce for dipping or alongside your favorite main dish such as Green Mac-N-Cheese
Happy Eating!
Danielle Shea-Tan, MS, CHHC
Functional Family Nutritionist
Danielle is passionate about helping families ditch processed foods and start making real, wholesome food that is both simple and delicious. She blows our minds with fascinating "nutritional nuggets" about foods and herbs. Danielle also recently wrote a book called "52 Small Changes for the Family," an inspiring guide that helps families make one small change each week to improve their overall happiness and health. You can learn more about Danielle at HealthyMamas.com.
