Tuesday, March 27, 2012

Low Carb, Low Gluten, Soy Free, Nut Free White Bread Wars

Will Wonder Never Cease? Oops, I mean “wonders”…

Low Carb Low Gluten, Soy Free, Nut Free White Bread Back In The Hiz-ouse!

*Warning: Some people with gluten sensitivities have problems with oats. Although oats do not contain the same kind of gluten found in wheat, there is sometimes cross contamination due to the fields where oats are grown. Additionally, there may be cross-contamination in the processing plants where the same plant processes grains that contain gluten. If you cannot handle oats (I use Bob's Red Mill certified gluten free rolled oats) - then please sub out another fiber like rice bran or hemp or maybe even a bean flour for the oat fiber called for in the Bread Mix.

Comparisons of White Bread Recipe using three different
Bread Mix Bases. Success with all three!

Hi honey, I’m home from the White Bread Wars! Yeeeee gads! I have about eleventy gazillion slices of white bread in my freezer. I had to sell Denny and the boys to the gypsies cuz there was no more room for them in the deep freeze.

As to why they were in the freezer in the first place? Well it’s best not to ask. Maybe they simply pissed me off one too many times? You do recall when they called me Cue Ball the whole time I was bald during chemo and treatment? But truthfully, they just like it in the
deep freeze cuz it’s cool. In hell – I mean Houston – cool places are at a premium!

Another low carb white bread post. But oh my!
What a great bologna & cheese sammy!
So I’m just gonna get right down to brass tacks. This is another post about white bread. I’ve been working on it as I told you in the previous post for quite some long time now. And I think I finally cracked the code to arrive at something very sustainable.

I’m not going to lie to you. There will be tears. It’s a difficult recipe and concept to explain about “why” you need to take this step and why you just can’t take a shortcut. But trust me. Add ALL the ingredients, take the steps, make the bases and at the end of it, you will have white bread and other white bread types of baked goods at your fingertips in only minutes a day!

Just to confuse matters more, I wanted to try 3 different base mixes in order to give you the option to choose which “bake mix base” you use and I needed to be certain my low carb, gluten free, soy free, nut free bread mix was robust. It is!!! So bear with me as I attempt to explain my way through this, ok?


Fluffy Chix Moderate Carb - Gluten Free, Soy Free, Nut Free
(GFSFNF) All Purpose Flour Base
Before there could be white bread, there had to be a white bread mix. Before there could be a white bread mix, there had to be a gluten free, soy free, nut free flour formulation. Why couldn’t I just make bread using the gluten free, soy free, nut free flour? Well, good question. Many are doing that very thing. But! They aren’t low carb. The ones that are low carb have lots of almonds in them or flax or flax and almonds…or chia – or soy – or LOTS-o-DAIRY!

I have allergies! I have food limitations due to breast cancer! Wah! None of those ingredients work for me with nut, flax, and gluten sensitivities. To top that off, I also have to limit dairy and avoid soy due to concerns about estrogen/progesterone positive breast cancer recurrence. Although my doc only told me to stay away from soy, dairy is at least as bad in the estrogen department as soy – if not worse!

Fluffy Chix Moderate Carb - GFSFNF All Purpose Flour Base
So the challenge was taking a gluten free, soy free, nut free formulation – let’s call it a so-called “All Purpose Base” and make it low carb. I found it easiest to do this in steps. I first figured out what AP Bases I would use. I knew I wanted to test three bases to see how significant the carb difference was and to see if there was a significant texture and taste difference. Testing 3 would also give you greater flexibility in choosing what AP base you use as availability might vary by region.

I decided to make one AP base from scratch – a Fluffy Chix Moderate Carb Gluten Free, Soy Free, Nut Free All Purpose Base. I picked King Arthur Multi-Purpose Bake Mix to use as the second AP Base. And decided to use Bob’s Red Mill All Purpose Bake Mix as the third AP Base. Then I went to work making the AP bases low carb.

So let’s start with the main Low Carb Low Gluten, Soy Free, Nut Free White Bread Mix. This is NOT the bread recipe. This is just for the “flour” mix that makes up the main dry portion of the bread recipe.

The beauty of this recipe is you make it in bulk and it’s ready for use down the road for all sorts of baked goods from white bread, flour tortillas, muffins, cakes, cupcakes, whoopee pies, to popovers and cornbread!

Fluffy Chix Low Carb GFSFNF White Bread MIX
Fluffy Chix Low Carb, Low Gluten, Soy Free, Nut Free White Bread Mix

Yield – 19 Tbsp (Recipe can be doubled or tripled)
Prep Time – 10 Minutes
Cooking Time – None, this is a base mix
Difficulty – Easy


Ingredients
6 Tbsp Pork Rinds, plain, pulverized to crumbs
4 Tbsp Coconut Flour, measure before sifting
3 Tbsp Whey Protein Powder, Natural Flavor*
2 Tbsp Oat Fiber*
2 Tbsp Old Fashioned Gluten Free Oats Rolled, measure before grinding
2 Tbsp “Base” GF SF NF (Choose your favorite – or see below for the 3 I tested)***



Texture of pork rind crumbs after
putting through the food processor.
Directions
Grind an entire 3-3/4oz Bag of plain pork rinds down into crumb texture. I use either Bakenets or Hill Country Pork Skins. Store crumbs in Mason jar or baggie for later use. Freeze between use to preserve freshness.

Measure coconut flour, then sift into ingredients.

Measure rolled oats, grind in coffee grinder to coarse flour and add to ingredients.
Combine remaining ingredients into jar. Seal and shake to combine well. The mixture should be fluffy and well mixed. Shake thoroughly before each use.

Notes:
*Whey Protein Powder, Natural Flavor –
Feel free to use whey protein concentrate if you prefer. You can also use whey protein concentrate from grass fed cows for a better dairy option. If you are sensitive to dairy, I would suggest subbing the whey concentrate for another protein such as hemp, pea, rice, or veggie protein mixes. You are looking for protein to improve the structure of the bread.


**Oat Fiber - If you are unable to tolerate oat fiber due to cross-contamination with gluten from wheat, please try subbing the oat fiber called for in the recipe with another fiber such as rice bran, corn bran, bean flours such as navy bean flour, garbanzo bean flour, buckwheat flour, or add a little more coconut flour to the mix and replace the remaining amount with more pork rinds.

***GF SF  NF Bases - Choose your favorite or one of the three I tested. Be sure to see SusieT’s Notes for my review of the three GFSFNF Bases!

1. King Arthur Multi-Purpose Flour Mix
2. Bob’s Red Mill All Purpose Baking Flour
3. Fluffy Chix Moderate Carb Gluten Free, Soy Free, Nut Free Multi-Purpose Mix (See recipe for this included below.)


Nutritional Information for Bread Mixes – Single Servings

King Arthur Base LCLGSFNF Bread Mix – Single Serving


















Bob’s Red Mill Base LCLGSFNF Bread Mix – Single Serving


















Fluffy Chix Base LCLGSFNF Bread Mix – Single Serving


















Here is my personal recipe for the Fluffy Chix Moderate Carb Gluten Free, Soy Free, Nut Free Multi-Purpose Baking Mix that I used for #3 of the GFSFNF Base Mixes. It rocks but is more like a cake flour or pastry flour – a bit lighter and more fragile than either the King Arthur or Bob’s Red Mill Mix.

Fluffy Chix Moderate Carb, GFSFNF Multi-Purpose Mix
Fluffy Chix Moderate Carb Gluten Free, Soy Free, Nut Free Multi-Purpose Bake Mix

Yield - 9 Tbsp (Recipe can be doubled or tripled)Prep Time – 10 MinutesCooking Time – None, this is a base mix
Difficulty – Easy


Ingredients
3 Tbsp Brown Rice Flour
1 Tbsp Sorghum Flour
1 Tbsp Coconut Flour, measure before sifting
3 Tbsp Resistant Corn Starch
1 Tbsp Chickpea Flour (Garbanzo Bean Flour)


Directions
Measure coconut flour, then sift into ingredients.

Combine the remaining ingredients using the scoop and level method. Pour into a jar. Seal and shake jar to combine ingredients. Shake mix well before each use.


Nutritional Information for Fluffy Chix Moderate Carb GFSFNF Multi-Purpose Flour Mix

Full Recipe


















Single Serving



















And now for what you’ve been waiting for – the Fluffy Chix Low Carb, Low Gluten, Soy Free, Nut Free White Bread recipe that is made from the master bread mix above. You simply scoop and level out some of the bread  mix and combine it with the ingredients for the bread and poof you are done! I cook these in the microwave because the microwave gives extra “poof” or rise. The oven rise isn’t as great and the texture is a little coarser when baked conventionally. But give it a try each way and see which you prefer! I’m still working on the formula to give a good oven rise.


Fluffy Chix Low Carb, GFSFNF White Bread
Fluffy Chix Low Carb, Low Gluten, Soy Free, Nut Free White Bread
Yield – 2 Buns or 4 Slices of Bread, 3” to 3-1/2” Wide (Recipe can be cut in half or doubled)
Prep Time – 10 Minutes
Cooking Time – 1 Minute
Difficulty – Easy


Ingredients
8 Tbsp LC_LGSFNF Bread Mix (Choose your favorite)
1 tsp Gluten Free Baking Powder
1/8 tsp Kosher Salt
1/8 tsp Glucomannan or Xanthan Gum
3 Tbsp Greek Yogurt, plain
4 Tbsp Egg Whites
1-2 Tbsp Filtered Water (only if needed)
¼ tsp Apple Cider Vinegar (Bragg’s Unfiltered preferred)


Directions
Shake LC_LGSFNF Bake Mix before use to fluff mixture up and recombine ingredients.

Measure mix using the scoop and level method. Add salt, baking powder and glucomannan and toss with a spoon to combine.

Perfect dough texture.
Add yogurt and egg whites. Stir to combine. If mixture feels too sticky, add water one tablespoon at a time. Combine then add another tablespoon if necessary.

Dough texture right before baking.
Mixture should be thick and gloopy but not so stiff it feels tight.

Line small, flat 3” to 3-1/2” ceramic or glass bowl with parchment paper.

Add vinegar just before pouring batter into parchment lined bowl. Mix well and pour batter into bowl.

Microwave on high. Each microwave will vary for time. Some take 40seconds, others 1minute-10 seconds depending on the size of the bowl and the strength of the microwave.

When bread is done, remove from bowl and immediately turn over onto cooling rack to allow moisture on the bottom side to dry out. The center of the bread should be firm and not wet, but watch to avoid overcooking or edges will get tough.

Allow to cool before splitting bun into “slices” of bread. Store in air tight container in ice box or freezer. If using as a bun, try topping dough with poppy seeds, rehydrated minces onion, sesame seeds,caraway seeds, or a toasted seed mixture for an interesting variation and bun! Onion rolls are great, by the way!

Nutritional Information on Bread - Single Slice

Nutrition Per Slice using Bread Mix with King Arthur Flour Base


















Nutrition Per Slice using Bread Mix with Fluffy Chix Mod. Carb LGSFNF Flour Base


















Nutrition Per Slice using Bread Mix with Bob's Red Mill Flour Base


















Susie T’s Notes -
Well, the carb counts on these are all very close – within 1 gram of carbs per slice. I personally prefer the King Arthur Multi-Purpose Flour Base in the Bread Mix formulation. Of course, wouldn’t you know? It’s the one with the highest carbs – 4 net grams per slice! But, it also has the best texture. Sooooooo much like true white bread it makes Wonder Bread nervous.


Fluffy Chix Low Carb GFSFNF White Bread
Fluffy Chix Low Carb Low Gluten, Soy Free, Nut Free White bread using any of the three formulations is so good it even has a similar smell to yeast bread. Makes great toast, grilled cheese, excellent croutons and even melba toast tastes really good. And? It passes the PBJ test! *snicker* (And yeah, I’m allergic to peanuts too, but they are a minor allergy, so I still sneak a little bit here and there…sigh. I told you I’m a sinner and a back slider already!)

But with this low carb sinless bread in your arsenal, staying on track with your eating plan is a snap! You can even make your brown bag lunches with sandwiches again and not suffer the consequences of inflammation, high insulin surges, cravings...





Turkey Pastrami and Swiss on Fluffy Chix
Low Carb GFSFNF White Bread.
The bread made using Fluffy Chix Moderate Carb GF SF NF Base in the Bread Mix comes in second place. The taste and texture are very good and firm, very bready. But it is slightly more fragile and light feeling than the King Arthur Flour. I may still work with this base and correct the ratios to make it less fragile.
Bob’s Red Mill is my least favorite of the three mixes tested. It has a “beany” texture. Less structure and a bit mushy on the end. But for most people, it’s still a very good bread substitute. And the best part of all is the carb count. It had the lowest carbs of the three at 3.55g net carbs/slice. So give it a try!

Any one of these base mixes can be found easily in most regions or online. Let me know if you need to have a hook-up for ingredients.

Yes there are steps needed to make the mixes. But once you make them, they are easy peasy to simply scoop and level and use as you would normal AP flour. I am still in testing to see how or if it can replace AP flour cup for cup. That’s the next step.

Isn't this Low Carb GFSFNF White Bread worth a little
pork rind inconvenience? Split this horizontally to get
two thick and fluffy slices of white bread. Move over Wonder!
And oh yeah, the bread mix DOES use pork rinds. I’m sorry but you will have to conquer any aversions you may have to them. They add protein and structure and a tiny background flavor to the bread that makes it taste like real yeast bread.

There really is nothing wrong with pork rinds. They are low fat, high protein and contain a special amino acid that helps you digest lean proteins better. Without this amino acid, you would produce way tooo much ammonia from protein metabolism. So collagen is good! Skin is good!

Sure it would be better if they were organic pork rinds made from pastured pork, but I sure haven't found any of those on the market. Until then, I will just have to go with the Bakenets or HEB brand!

12 comments:

  1. Wow, you sure have been busy! I'm new to all this gluten free stuff since I only recently found out I am so sensitive to it. I'm also very sensitive to MSG so I can't have the whey protein or the xanthum gum. Is there anything I can substitute for those? I've finally gotten the migraines down to every once in a while and would like to keep it that way, or better. Mine are almost always MSG induced, it seems. I really appreciate all the work you've done on this, and taking the time to share it.

    ReplyDelete
  2. Hi Melisa! I sooo understand allergies and food sensitivity. I too have a problem with MSG but so far I'm ok with whey protein and also with the xanthan gum. I actually am doing away with xanthan because of that though and I tend to try to keep the whey protein to a minimum cuz of breast cancer and estrogen in foods.

    I am going to be testing subbing out for whey protein powder in the future. In the meantime, can you have glucomannan? Cuz that's what I use instead of the xanthan gum. If not, can you use any kind of gum like acacia or guar? If not, try using some plain Knox gelatin (2x the amount called for with the glucomannan) and see how it works.

    For the whey, try subbing in some other type of protein powder such as rice protein, pea protein, hemp protein, or there is a new one out that is a mixture of brown rice and something else, I can't remember. Maybe try it? Can you have dry milk powder? Does it have msg also?

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  3. Wow. I'm so impressed! This is a whole ton of work you just did...and freely shared. Thank you!! I can't wait to try the bread!!

    Also, I have a blog where I pontificate on my low-carb journey. You ended up there one day and left a comment on a post I did on nitrates. (Holy Heck, I was surprised, as my blog is not public. I do realize people could stumble over there with a google search of my topics, but I'm shy about sharing and it's always a shock.) I said something about "paranoid food snobs" in the post and you commented about being a cancer survivor and taking food seriously. I certainly was NOT directing comments to anyone but my own, yo-yo dieting self...I know many people who turn their health, and life, around by changing their diets. What we eat definitely matters!!
    I love your blog and I am SO happy you are doing well! You've been in my prayers more than a few times!
    arlene

    ReplyDelete
    Replies
    1. Arlene! :hugs: it's so weird I found your blog when it's private! I just clicked your name! I was just being my usual "it's-all-about-me" selfish evesdropping self! Don't mind me! :hugs: and from one backslider to another...a saint is just a sinner who falls down and ....get's up! Let's keep on getting up honey!

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  4. You might want to relabel the recipes that use oats and remove the gluten free name as oats shouldn't be considered gluten free. Unless they're specifically marketed that way and tested. They're usually highly contaminated with gluten.

    If someone needs to avoid gluten for health reasons, they probably shouldn't be eating oats.

    ReplyDelete
    Replies
    1. Thank you for your thoughtfulness. The mix canbealtered to be gluten free in the event you cannot tolerate possible cross-contamination found in oat fiber. In the recipe I put a prominent note on what to substitute for the oat fiber. I would suggest subbing rice bran or you can also use more coconut flour and pork rinds instead of the oat fiber. As for the rolled oats in the recipe I call for using certified gluten free rolled oats from bob's red mill.

      So I do believe this recipe can accurately be termed G, N, S Free when you make the substitution for oat fiber.

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  5. Hi Susiet,
    I stumbled onto your blog because I am trying to find a recipe that is low carb, GF, NF and preferably soy free (I have allergies)! This is perfect, however I can't eat pork rinds, I know you said they are a must, but is there anything that can substitute them? Can they be replaced with dairy or flaxseed?

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    Replies
    1. Hi Safaa,

      The pork rinds give the bread body and cohesiveness as well a bit of "bulk". The only think I would know to try that might mimic them is psyllium husks. You would not replace it 1:1. You would only add about 2Tbsp. I would start by measuring 2 Tablespoons of the husks - THEN grinding them in a coffee grinder. I would rehydrate them using 4 Tbsp of liquid. I would probably try using 1 whole egg plus 2 tablespoons of water, or using 3 tbsp water plus 1 tbsp olive oil. You will need a bit of fat in there. Then let the psyllium husks sit for about 10-15 minutes before adding the remaining wet ingredients to it.

      I can't predict the outcome. I would buy the Jay Robb psyllium husks, cuz they give the most natural look and flavor. No one looks forward to purple bread!

      Thanks and let us know. Don't forget to Join our Site on the right side of the page and become a facebook fan!

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    2. I think this recipe is genius but i don't eat pork rinds either, I however did find that some people make and sell chicken rinds/cracklins and i'm curious how it would hold up if i got some and added a bit of fat to them

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    3. Thanks for the cudos. If you don't eat pork rinds, try it using almond flour. I just can't test it cuz I'm allergic to almonds. Don't know how the cracklins will work. The pork rinds serve to add "body" and structure to the recipe that is added when you use all-purpose flour. Good luck. Sorry to take so long getting back to you!

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  6. I'm confused! What are the bob's red mill and king arthur bases? Just 2 TBSPof one of their all purpose flours? Which products, specifically?

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    Replies
    1. Hi Emma, I need to go back and re-work the write-up on this recipe. It is indeed confusing!

      I added links above to all the products. You can click on them and see what I'm talking about. I like using the KAF the best. By only using 2 tbsp of this high carb mix, you add body to the mix and give it a white bread feel, while still keeping carbs low by diluting it and bulking it up with low carb ingredients. Hope that helps! (KAF=King Arthur Flour Gluten Free Multi-purpose Flour Mix).

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