The aromatic and homemade everything bagel is what I crave sometimes. Naturally, we can easily get bagels from a bakery or specialized coffee shops. But I love the ones created on my own kitchen and infused with the warmth and joy and aspirations. I am speaking about the recipe made right and serving our nutritional needs, too.
Are Bagels Bad for You?
As many of us are striving every day to make healthy and healthier options in foods we eat, a question about bagels and their nutritional value to our bodies pops up in mind.
It’s not that the bagels in general are bad for you. What matters is the ingredients they’re made of. The majority of bagels use regular or wheat flour and water that are void of the major minerals, vitamins and fiber. If you consume bagels frequently and count them as your meal, then your body will definitely be lacking a great deal in that ‘health’ benefit.
You see, the majority of flours used for bagel making are stripped of fiber, vitamins and minerals. They may be fortified with vitamins to some dismal extend. But what we truly need for our blood sugar control, for bowl movement, and for the food for our gut flora is FIBER.
If you love baking, you may want to look into the flours rich in fiber as well in minerals and vitamins naturally. I have use a few gluten-free flours in this delicious homemade everything bagel recipe.
You can get a bagel pan like you see in the image above HERE! Bake 20 bagels at a time or as many as you need! It will last you a lifetime.
Nutrient Rich Gluten Free Flours for Baking
I love baking with gluten-free flours. They have a lot of unique textures, flavors and offer a variety of unique nutritional values.
Almond Flour for the Bagel Recipe
Almond flour (you can buy it here) is a great baking flour that can be used in 1:1 ratio to regular or wheat flours. It has a rich profile in minerals and vitamins: iron, magnesium, calcium, potassium, copper and manganese, vitamin E.
The monounsaturated fats coming from almonds are very good for our health profile as well. As far as fiber goes, it does have good amount of fiber to fill each recipe with a bit of bulk.
This unique flour (you can buy it here) is made from buckwheat cereal that is incredibly flavorful. I grew up with buckwheat cereal recipes and bakes and cakes. My mom would make a rich variety of foods out of this flour. A buckwheat cereal remains my favorite even now.
Why you’d want to incorporate buckwheat flour into your baking and cooking is thanks to its anti-inflammatory properties and richness of minerals.
Folate, magnesium, zinc, iron, manganese and, of course, the precious fiber are present to deliver health benefits to your body.
Arrowroot flour (you can buy it here) is not widely used, but does get more traction in everyday healthy recipes. It is one of the unique flours that brings in potassium, vitamins B and iron to the table.
Gluten-free and grain-free make arrowroot flour excellent nutritional options for those with celiac and the family members as well.
Use arrowroot flour for baking to get a crispy and crunchy bagel or cookie or casserole crust. This unique flour can be combined with coconut flour, almond flours, almond flour, teff flour to add more starchiness to the binding and crispiness to the taste.
Studies have shown that arrowroot flour may provide boost to the immune cells and functions. (REF. 1, 2)
Coconut Flour for Paleo Everything Bagels
The coconut flour (you can buy it here) is an excellent nutritional option for those with food allergies: nut allergies and gluten intolerance. As it is full of fiber and healthy saturated fats, baking with this flour makes it possible to enjoy breads and desserts to those who cannot have regular baking goods with regular or wheat flour.
Again, fiber plays a critical role in maintaining balanced blood sugar levels, reducing cravings. (REF 3)
Learn what causes Inflammation in Our Bodies and Pushes it to become Chronic, Leading Cause of Diseases.
Tapioca Flour for Gluten Free Bagel Recipe
Tapioca is one of my favorite foods to cook with. The nutritional and health profile is quite unique to this starchy flour that comes from the South American cassava root.
There’s no flavor to tapioca flour (you can buy it here), that is why it is perfect to mix with other flours, use it as a soup or sauce thickener, and bake breads and desserts. I used just a few spoonfuls of tapioca flour in this homemade everything bagel to add a nice starchy taste into the entire fabric of this bagel.
The uniqueness of tapioca flour is in its resistant starch content that functions like fiber. Resistant to digestion, this tapioca starch is linked to improved insulin sensitivity, lower blood sugar levels, reduced appetite and other digestive benefits. (REF 4, 5, 6)
High in fiber and protein, sorghum flour (you can buy it here) is a perfect solution to your baking needs that require small amounts of flour. You will be adding an abundant amount of naturally occurring iron and antioxidants to your diet when using sorghum grain or flour in your recipes regularly. Adding a table spoon of sorghum flour to the homemade everything bagel would add more fiber to the entire profile of each bagel.
Amaranth belongs to Ancient Grains that were known to sustain life of Mayan and Aztec civilizations. Boasting in high amounts of fiber, protein, amaranth also offers ample amounts of micronutrients responsible for bone health and DNA synthesis: manganese, magnesium, phosphorus, iron and selenium. (REF. 7,8 9)
Gluten FREE Chocolate Bite-Size Cakes are Out of this World!
This smallest grain ever is a truly golden find. I have been using this grain in my baking, adding it to cereals and salads for the past fifteen years. Right now, you can also buy teff flour (you can buy it here) to add to your baking as well. Keto bagels, as well as paleo bagels will benefit tremendously from teff flour in their recipes.
The nutritional profile of teff still mesmerizes me every time I pull out the grain or its flour for my cooking needs.
Teff is the only ancient grain known to contain Vitamin C. In addition, teff contains more calcium than any other grain known.
Brown Rice Flour for Bagel Recipe, Breaded Appetizers and Desserts
Love the breaded foods like fish and chicken? Then use brown rice flour (you can buy it here) as it goes really nicely to coat and then bake different meats and marina products, and even vegetables.
You probably have been using store-bought pasta made out of brown rice flour. But you can incorporate more of this incredible flour to boost the nutritional value of many recipes and meals.
Brown rice flour is rich in iron, B vitamins, magnesium and manganese. Plant lignans in brown rice may help to protect against heart diseases and strokes.(REF 10)
Though I did not use brown rice flour in this homemade everything bagel recipe, next time I may put a couple of table spoons of it into the mixture to add to the nutritional profile of the recipe.
Homemade Everything Bagel Recipe
For the Gluten Free bagels fans, here’s a super easy homemade everything bagel recipe. It is soft and requires no boiling or yeast.
- 1¼ cups almond flour
- ¼ cup tapioca flour or arrowroot flour
- 3 Tbsp coconut flour
- 1 tsp baking powder
Oils and Liquids
- 3 Tbsp avocado oil
- 2 Tbsp chicken broth or any broth on hand
- 1 Tbsp apple cider vinegar
- 4 eggs
- Everything Bagel Seasoning as much as you want on your bagels
Preheat oven to 350F and grease bagel baking pan with avocado oil.
In a bowl, mix together eggs, oil, broth and apple cider vinegar.
In the 2nd bowl, combine all flours.
Add the flour mixture to the wet ingredients bowl. Mix everything to the same consistency.
Fill bagel baking pan with the dough. Spinkle with the Everything Bagel Seasoning. I like a lot of it!
Bake for anywhere 12-15 minutes, depending on your oven. But I would peak into the oven at the 12th minute time, just in case.
Cool the bagels and enjoy with your dinner, breakfast or as a snack.
These bagels freeze nicely. Place them into a freezer zip lock bag and store for six weeks.
To enjoy again, place a frozen bagel into the oven at 350F for about 12 minutes. I do not like them to heat up in the microwave.
- Pérez E, Lares M, Chemical composition, mineral profile, and functional properties of Canna (Canna edulis) and Arrowroot (Maranta spp.) starches. Plant Foods Hum Nutr. 2005 Sep;60(3):113-6.
- Ika Dyah Kumalasari, Eni Harmayani, Lily Arsanti Lestari, Sri Raharjo, Widya Asmara, Kosuke Nishi, and Takuya Sugahara, Evaluation of immunostimulatory effect of the arrowroot (Maranta arundinacea. L) in vitro and in vivo. Cytotechnology. 2012 Mar; 64(2): 131–137.
- Glycaemic index of different coconut (Cocos nucifera)-flour products in normal and diabetic subjects. Br J Nutr. 2003 Sep;90(3):551-6.
- Elena Sánchez-Zapata, Manuel Viuda-Martos, Juana Fernández-López and Jose A. Pérez-Alvarez, Resistant Starch as Functional Ingredient, Polysaccharides, 10.1007/978-3-319-03751-6_34-1, (1-18), (2014).
- K. L. Johnston E. L. Thomas J. D. Bell G. S. Frost M. D. Robertson, Resistant starch improves insulin sensitivity in metabolic syndrome, Diabet. Med. 27, 391–397 (2010).
- Bodinham CL, Frost GS, Robertson MD, Acute ingestion of resistant starch reduces food intake in healthy adults, Br J Nutr. 2010 Mar;103(6):917-22. doi: 10.1017/S0007114509992534. Epub 2009 Oct 27.
- Takeda A, Manganese action in brain function, Brain Res Brain Res Rev. 2003 Jan;41(1):79-87.
- Heaney RP, Phosphorus nutrition and the treatment of osteoporosis, Mayo Clin Proc. 2004 Jan;79(1):91-7.
- Uwe Gröber, Joachim Schmidt, and Klaus Kisters, Magnesium in Prevention and Therapy, Nutrients. 2015 Sep; 7(9): 8199–8226.
- Kazemzadeh M, Safavi SM, Nematollahi S, Nourieh Z, Effect of Brown Rice Consumption on Inflammatory Marker and Cardiovascular Risk Factors among Overweight and Obese Non-menopausal Female Adults, Int J Prev Med. 2014 Apr;5(4):478-88.