Seeded low carbohydrate bread
This is a recipe that has taken nearly a year to perfect but this latest experimental loaf is as near perfect as I dare hope for. The ingredients make this bread low carbohydrate but not gluten free.
From the beginning I have aimed for a bread mix that gives
me the feel, texture and taste of the bread I’ve eaten all my life with as little
carbohydrate as possible.
My ingredients for this recipe are lots of different types
of flour but only because I was using bits I had left in the cupboard, however,
I don’t think it matters what type of flour you but you will need to stick to a
few necessaries.
All these flours worked, it is entirely up to you what
combination you use so long as you always have a small amount of wheat flour, vital
wheat and pea protein.
From my experience, I found the soy flour and sesame flour a
little bitter so I tend to use smaller amounts.
I am wary about using too much flaxseed, too as this can be overpowering
for my taste which is why I opted to use a wide variety for a better taste. I
generally aimed at 500 grams overall in weight which was what my yeast liked to
work with although the recipe on the back of the packet suggested more flour.
I was also aware of costs and in my year long adventure with
bread, I have managed to work out low cost by literally grinding my own
ingredients in a coffee grinder I had. To
buy ground pea protein is hugely expensive for small amounts. Pea protein in literally yellow or green split
peas so I bought a packet at 79p and it worked three loaves for me. (I have
also ground dried marrow peas I found but they did taste very much of peas). Pea protein is pure protein and gives
structure to the bread. I bought golden linseed and ground it into flaxseed
which is a much fresher way, too. Sesame
seeds grind well but peanuts don’t.
Psyllium husks helped bind the bread together and has high fibre
contents but be careful not to use too many or it produces a slimy
texture. Chia seeds have to same fibre
content but again be careful not to add too many as they, too produce a slimy
texture. Ground almonds works well but
is expensive. The Vital Wheat is necessary to add gluten to the nut flours
which have none. Strong white flour is necessary as is rye and
the carb content is around 80 carbs in white and 50 in rye per 100 grams. A mix of the two effectively gives about 60
carbs. These flours are your highest
carbs but as this bread is high fibre and protein, thus extremely filling you
will need only very thin slices. Even if
you wanted to, you’d be hard pushed to eat more than a slice at a time. I have managed to cut this loaf thin enough
to make about 20 and sometimes more slices.
The bread in the picture cut very thinly and held together
well. It was crusty on the outside and nicely
moist in the middle. One loaf lasts my
husband and I a week and keeps very well.
For this loaf:
100 grams mix of strong white and rye flour
100 grams Soy flour
50 grams ground
almonds
75 grams Pea protein
25 grams sesame
flour
20 grams psyllium
husks
25 grams coconut
flour
75 grams of Vital
Wheat
30 grams of flaxseed
100 grams of seed mix
Mix all ground flours and wheat flour together and add 30
grams butter, teaspoon of salt and a teaspoons of (real) sugar or equivalent honey. You will need real sugar to activate
yeast.
If you want a sweeter bread use about a tablespoon of
alternative sweetener but not xylitol as it will kill the yeast due to its
natural reaction in destroying fungus
Add to this 7grms of quick acting yeast
One tablespoon maybe two of natural full fat yogurt
One egg
One pint of warm water.
Mix well with dough hooks on an electric mixer. My mixer is a hand one and I just moved it
around to help the motor cope as you will be working with dense flours. Make
sure your dough is moist and adjust water to suit. I found about a pint was good and it resulted
in a sort of gooey dough. If your dough
is too solid don’t be afraid to add more water. This bread mix is very
forgiving!
Turn on your oven to 50c for about a minute and then turn it
off. This merely creates a warm environment for the yeast to work. Pop the bowl of dough in and leave it for up
to two hours. I cover mine with a little
cling flim but very loosely so it has a chance to breathe
When the dough has doubled in size – or near enough doubled
– take it out and place on oiled bread oven tray. Don’t knock it back. It will make two loaves. I found by letting it rise the once, it
didn’t sprawl and was much crustier than my previous breads. So, it only needs
to rise once. Heat your Heat your oven
up to 220c and put the bread in for 15 minutes.
Turn oven off and leave it in for another five minutes.
If the process has gone according to plan you will have two
weighty loaves. One to use and one to freeze.
Let me know how it goes….
