With that first batch of ultra-delicious sugar-free
strawberry jam that solved my "boo-hoo, no more jam for me" moment, (also
fig jam and
raspberry jam) I inadvertently created a new boo-hoo moment. Because, of course, jam must go on something, and the item it seems best designed to go on is bread. And even the 100% whole grain, organic lovely stuff I've been buying at the Vital Vittles bakery up the street from us (day old - $2.50 a loaf!) has plenty of carbohydrates. Sure, I can pile on the jam, but one piece of bread a day? Only open faced sandwiches? Humph.
Fortunately, the boo-hoo bread moment went by as quickly as the boo-hoo jam moment; like the little red hen, I knew I would have to make some myself.
How do you make low-carbohydrate bread? I mean, bread means flour means carbohydrates, right? Well, I've been practicing by substituting out 50% of the flour in my quick-breads (banana, sweet potato, apple sauce) with an array of proteins, and I realized that I had what I needed right in my freezer drawer. I dusted off my bread machine ($15 at Salvation Army) got out some bread recipes, and got to work. The first try, where I substituted 50% of the flour with protein, was very good. But as usual, I wanted to push the envelope; how much protein could I substitute in before it stopped being bread? Version II, which left just 1/2 a cup of whole wheat flour, was fantastic - way better even than the bread I used to make with flour; more tender and chewy, rather than the crumbly dense stuff you get with whole grain. Protein-packed, but still full of fiber, plus the goodness of the Omega three fatty acids flax seeds bring to the party. Peanut butter and jam sandwiches, here we come!
High Protein (Low Carbohydrate) Bread
Makes 1 large loaf; 1 pound 11 ounces
Special Equipment: A large capacity bread machine
Bring all your ingredients to room temperature:
Lowest Carb Version
1 TB regular yeast
1/2 cup psyllium husk fiber (available at health food stores in the bulk aisle)
1/2 cup flax meal - packed (Bob's Redmill is available at Trader Joe's)
1/4 cup whey protein concentrate
(unsweetened, unflavored) Be careful -
not whey powder, whey protein concentrate - lowest carb, highest protein)
1/2 cup almond meal - packed - (available at Trader Joe's)
3/4 cup vital wheat gluten (available at health food stores in the bulk aisle)
1/2 cup soy protein powder, hemp protein, or coconut flour
1 tsp salt
3 TB Agave nectar OR brown rice syrup
3 TB flax oil
approximately 1 3/4 - 2 cups water - more as needed
1/3 heaping cup sunflower, flax, poppy, or other edible seed or nuts
Put all the ingredients except for the seeds in the pan of your bread machine. Program the machine for the white bread cycle, light baking, and large size. The machine will go through two kneading cycles. If the machine complains, add a little more water. The texture of the dough should be VERY soft and spongy, maybe even a little sticky; when you prod it with your finger it should give easily, like a fat tummy. If it's a little moist, that's okay; the seeds will absorb some of the water. At the end of the first cycle, the machine will stop and give a beeping sound; add all but 1-2 TB of the seeds. At the end of the second kneading cycle, sprinkle on the rest of the seeds. (If you add them at the beginning they will be pulverized, if you add them all at the end, many of them will fall off.)
Let the machine do its thing, and in a few hours you will have truly delicious bread; bread so good that you will have to fight the rest of your family for it.
Notes from Christine: Why a bread machine? Frankly, I don't hold much truck with one-trick equipment; that might fly in one of those fantasy kitchens, but my un-remodeled 1920's kitchen has so little space in it, everything must earn its keep. But a few years ago, my mother and all my sisters went out and bought bread machines at thrift stores for $5-$20, and I was much taken with being able to have fresh delicious bread even in the middle of nowhere, so I went off to the thrift store, too. I keep it on the floor, under my worktable, behind the trashcan. It deserves the spot, now more than ever.
What's with the gluten? I keep reading about how gluten is bad for you. Gluten is a protein which naturally occurs in wheat; gluten forms chains when it is exposed to warmth, water, and kneading. The chains are what give bread that characteristic chewiness. Some people have sensitivities or auto-immune reactions to gluten; this recipe is not for them. For most of us, gluten is not a problem at all.
Psyllium Husk Fiber This stuff is insanely high in fiber and low in carbs. It is available in bulk in health food stores; here in Berkeley, I can get it at Berkeley Bowl or Berkeley Natural Grocer. It does absorb a LOT of water, and it takes a while to absorb it. When I make the bread, I use 1/2 cup of psyllium and the higher amount of water. At first it seems too wet, but after I've added the flax seeds, and by the time the kneading cycle is done, it's just the perfect consistency; spongy, springy, but not sticky.
Where do I get all this stuff? A really well-stocked grocery store or health food store carries all of this stuff. I bought all of it at Berkeley Bowl; Bob's Red Mill makes all of these products. Trader Joe's also sells almond and flax meal.
Why are you using agave nectar or brown rice syrup instead of a sugar-free sweetener? I like to cut carbs and sugar wherever I can, but yeast likes to eat the real thing! Choose a low-glycemic sweetener to make everyone happy. In fact, if the sweetener is too low in carbs, the bread turns out short and dense; I used coconut palm sugar for a little while there and it just didn't rise properly.
What if I'm a vegan? The only animal product in here is the whey powder. You can easily substitute soy protein for that, instead.
What if I don't have a bread machine? Here are alternative directions:
Warm the water up to 105-115 degrees F, and pour it into a large bowl. Add the sweeteners and the yeast, and whisk to combine. In another bowl, whisk all of the flours and solids. Ad the flax oil to the water. Add the flours, and using either your hands, a wooden spoon, or a mixer paddle attachment, mix until everything is well incorporated. Add all but 1-2TB of the seeds to the dough. Switch to a dough hook if using a mixer, and knead for 10 minutes, or knead by hand until dough has become elastic. Oil the bowl to keep the dough from sticking, make a ball out of the dough, cover with a cloth, and let rise until it is doubled in size, about an hour. Punch down the dough, and shape into one large or two small loaves. If you have pans of the right size, use them. Otherwise, put the loaf on a baking sheet. Sprinkle with the remaining seeds. Cover with the towel and let rise until it is doubled again. When it is getting close to time, preheat the oven to 350 F. When it is doubled and the oven is pre-heated, uncover and bake the bread, about 45 minutes.
Ch-ch-ch-changes: If you visit this blog often to use the recipes, from time to time you may see a change. I am always experimenting with my recipes, trying to see how low I can go on the carbs, and how high I can go on the protein and fiber. As I improve it, I update the recipe.The latest (as of 1/22/14) is that I upped the amount of almond meal by 1/4 cup. I really can't believe how much tastier it is from the change - and it was plenty tasty before! That extra 1/4 cup of almond meal rendered the crust chewier and more satisfying, the center moist but not spongy, the flavor delicious. I just ate a slice with butter and sugar-free homemade jam - divine! The only problem is now it is so yummy I want to eat more of it.....
Nutritional Analysis: Friends have been asking for this for a while - "how many carbs does this bread have?" And I really wanted to know, too. So I finally sat down and did the analysis; if you use ONLY the lowest carb options above: flax meal, psyllium husk, whey powder, etc., the results are phenomenal! One loaf of bread weighs about 1 pound 14 ounces, and yields 13 very generous slices. How generous? One slice is enough for my breakfast, and back in the day I would have eaten two slices of regular bread.
1 slice of bread (2 1/2 ounces): 7 grams of protein, 4 grams of fiber, 9 net grams of carbohydrate, 1.75 grams of omega 3 fatty acids - just from the oil alone! 150 calories. Compare that to one 2 ounce slice of Vital Vittles Organic Flax-Seed Oat Bread: 4 grams of protein, 4 grams of fiber, 21 net grams of carbohydrate, 140 calories. And mind you, this is fabulous, ultra whole-grain stuff; not processed smoosh bread.
