PCOS-Friendly Pan de Bono (Colombian Cheese Bread)
Nutrition per Serving
Grocery List
- Cassava flour (also called yuca flour or manioc flour)
- Almond flour (blanched, finely ground)
- Baking powder (aluminum-free)
- Sea salt
- Eggs
- Queso fresco (Latin American fresh cheese) or feta cheese
- Mozzarella cheese (low-moisture, part-skim, shredded)
- Plain Greek yogurt (full-fat)
- Olive oil or ghee
- Unsweetened almond milk
Glycemic Index Information
This PCOS-friendly pan de bono recipe offers improved glycemic control compared to traditional versions. Cassava flour has a moderate glycemic index of approximately 55-60, which is lower than wheat flour (GI 70-75) but higher than almond flour. The addition of almond flour, protein from eggs and cheese, and fat from yogurt and olive oil significantly reduces the overall glycemic load of this recipe. The protein content (9 grams per serving) further slows carbohydrate absorption, preventing rapid blood sugar spikes. Traditional pan de bono made with only cassava starch and cheese has a higher glycemic impact and less protein. This modified version maintains authentic Colombian flavor while better supporting insulin sensitivity and hormone balance in women with PCOS.
About Cassava Flour
Cassava flour comes from the whole cassava root (yuca), making it different from tapioca starch which is extracted from cassava. While tapioca starch can substitute in this recipe, the texture will be slightly different and more elastic. Cassava flour is naturally grain-free, nut-free, and paleo-friendly, making it accessible for those with multiple food sensitivities. Look for cassava flour in the gluten-free baking section or Latin American markets.
Storage and Reheating
Pan de bono is best enjoyed warm from the oven when the cheese is still gooey and the exterior is slightly crispy. Store cooled pan de bono in an airtight container at room temperature for up to 24 hours, or refrigerate for up to 3 days. The texture becomes denser when cold. To reheat, place in a 350°F (175°C) oven for 5-7 minutes, or microwave for 20-30 seconds. For longer storage, freeze unbaked dough balls on a baking sheet, then transfer to a freezer bag for up to 2 months. Bake from frozen, adding 3-5 minutes to the baking time.
Ingredients
Ingredients (Makes 8 pieces, serves 2)
- 1 cup / 120g cassava flour (yuca flour, tapioca starch works but texture differs)
- 2 tablespoons / 18g almond flour
- 1 teaspoon / 5g baking powder (aluminum-free)
- 0.25 teaspoon / 1.5g sea salt
- 1 large egg, room temperature
- 0.75 cup / 85g queso fresco, crumbled (or feta cheese)
- 0.25 cup / 30g mozzarella cheese, shredded (low-moisture, part-skim)
- 2 tablespoons / 30ml plain Greek yogurt (full-fat)
- 1 tablespoon / 15ml olive oil or melted ghee
- 2-3 tablespoons / 30-45ml unsweetened almond milk (as needed for consistency)
Instructions
Step-by-Step Instructions
- Preheat your oven: Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat. This prevents sticking and ensures even baking.
- Prepare the dry ingredients: In a large mixing bowl, whisk together the cassava flour, almond flour, baking powder, and sea salt until well combined and no lumps remain.
- Combine the wet ingredients: In a separate medium bowl, beat the egg lightly. Add the Greek yogurt and olive oil, whisking until smooth and incorporated.
- Add the cheese: Add the crumbled queso fresco and shredded mozzarella to the wet ingredients. Mix gently to distribute the cheese throughout the mixture.
- Form the dough: Pour the wet mixture into the dry ingredients. Using your hands or a sturdy spatula, mix until a thick, slightly sticky dough forms. The dough should hold together but remain pliable. If too dry, add almond milk one tablespoon at a time. If too wet, add a small amount of cassava flour.
- Knead briefly: Turn the dough onto a clean surface and knead gently for 30-60 seconds until smooth. The warmth of your hands helps bring the dough together. Do not over-knead.
- Shape the rolls: Divide the dough into 8 equal portions (about 2 tablespoons each). Roll each portion between your palms to form smooth balls. Traditional pan de bono has a round shape with a slightly flattened bottom.
- Arrange on baking sheet: Place the dough balls on the prepared baking sheet, spacing them about 2 inches (5cm) apart. They will expand slightly during baking but do not spread much.
- Bake until golden: Bake for 15-18 minutes until the tops are golden brown and the rolls have puffed up. They should feel firm when gently pressed. The bottoms should be lightly browned.
- Cool slightly before serving: Remove from the oven and let cool on the baking sheet for 3-5 minutes. The interior will be chewy and slightly gooey when warm, which is traditional. Serve warm for best texture and flavor.
- Storage: Store leftover pan de bono in an airtight container at room temperature for 1 day, or refrigerate for up to 3 days. Reheat in a 350°F (175°C) oven for 5-7 minutes to restore the chewy texture.
Pro Tip: For extra flavor, add 0.25 teaspoon of garlic powder or a pinch of cayenne pepper to the dough. Some Colombian variations include a small amount of grated fresh cheese mixed in for pockets of melted cheese throughout.
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