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Archive for the ‘Single Serving and Rolls’ Category

Einkorn-Arrowroot Sandwich Buns

Einkorn-Arrowroot Sandwich Buns

I continue to make little changes to my Einkorn Sandwich Bun recipe in an attempt to make it better.  I’m getting there, but I’m still not quite to bread Nirvana.  The latest changes make these tasty buns lighter in color and less “damp” on the inside.  I admit freely that this isn’t the lowest carb bread recipe out there so it is clearly not suitable until you’re at or near goal weight.  But if you’re looking for a really flavorful, yeast-tasting bread that is really, really good, you NEED to try this recipe. 🙂   Even my husband said he could learn to eat this bread over all my other low-carb bread recipes.

For hot-dog buns, roll the 5 portions of dough into 6″ “logs” and slightly press flat to the shape of a hot-dog bun before baking.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  Remember, they make GREAT birthday or holiday gifts!  If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂

Interior view

Interior texture

INGREDIENTS: 

1 tsp. dry yeast

1/3 tsp. real sugar (consumed by the yeast)

¼ c. very warm tap water

1½ c. almond flour

4 T. psyllium husk powder

2 tsp. baking powder

¼ tsp. sea salt

3 T. Einkorn flour

1 T. arrowroot powder

1 T. coconut flour

3 egg whites (I use ½ c.+1 T. carton variety)

2½ T. cider vinegar

½ c. boiling water (in addition to the warm water listed above)

DIRECTIONS:   Preheat oven to 350º.  Put a kettle of water on to boil.  In a small bowl dissolve the yeast, sugar and warm tap water.  Set aside while you continue.  Mix all the dry ingredients in a medium mixing bowl.  Stir well to be sure it is uniformly mixed.  Mix the egg whites and vinegar in a small bowl with a fork, add the proofed yeast mixture, stir to blend and add the mixture all at once to the dry ingredients.  Stir quickly with the fork, to make a uniform thick dough.  Now pour 1/2 cup boiling water over the top of the dough and with the fork, stir very quickly until it comes together into a uniform consistency.  Switch to a rubber spatula and continue to stir and fold as it thickens up to form a single ball of dough.

Spread evenly in the bottom of the bowl and with your rubber spatula portion off 5 equal portions (by eyeball) of dough. Scoop up each portion and roll in your palms into a round ball.  Place each ball on a non-stick, silicone-lined or oiled baking sheet.  Press them down slightly to about 1″ thick.  They don’t spread much during cooking.

Pop into preheated 350º oven and bake for about 45 minutes.  Cool partially before attempting to slice or they will get pack-y inside just like regular flour bread when sliced too hot.  Like all low-carb cakes and breads, I store these in gallon ziploc bags in the fridge. 🙂

NUTRITIONAL INFO:    Makes 5 buns, each contains:

250 calories, 17.24 g  fat, 19.98 g  carbs10.12 g  fiber, 9.86 g  NET CARBS, 10.46 g  protein, 309 mg sodium

 

 

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I decided to modify my Cheese Thin Buns recipe by adding some Carbquik to the ingredient line-up.   What a marvelous change that makes!  These tasty little snacks are less than 1 net carb per puff!  We both love snacking on cheese bread, but that isn’t exactly on a low-carb diet.  This is my answer to a late night snack that is suitable on a very low-carb diet.  These are easy to make and I’m certain they’ll be a hit with your family.  If you don’t like things spicy, omit the cayenne; if you do like things spicy, you may even want to increase the amount of cayenne!  🙂  These are suitable once you get to the end of Phase 2 Atkins.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  Remember, they make GREAT birthday or holiday gifts!  If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂

INGREDIENTS:

3 eggs, beaten

½ c. water

2 T. olive oil

2 c. shredded Cheddar cheese

1 T. + 1 tsp. glucomannan powder (there is no substitute for this)

¼ c. whey protein powder (plain, unsweetened)

1 T. (3 tsp) baking powder

¼ tsp. garlic powder

¼ tsp. onion powder

¼ tsp. cayenne pepper (optional but greatly enhanced the flavor layers)

1/8 tsp. sea salt

1 c. Carbquik (use gluten-free bake mix for a gluten-free version)

DIRECTIONS:  Preheat oven to 350º.  Measure out the dry ingredients in a small mixing bowl and stir well to evenly mix.  In a separate medium mixing bowl, beat the wet ingredients with an electric mixer or whisk.  While you are whisking the egg mixture, slowly add in the dry ingredients until all is well blended into a batter resembling pancake batter.  Stir in the cheese and mix it well.  Let the dough stand a few minutes as it will thicken/stiffen up a bit.

I used a non-stick mini-muffin pan.  The cheese will bleed out some oil, so you shouldn’t have to oil a non-stick pan.  But if yours is NOT non-stick, oil the cups of your mini-muffin pan lightly with a brush.  Using a measuring spoon, put 1 level tablespoon of batter into each cup raking it out with a finger to get it all.  Will make exactly 34 muffins, so a second baking will be necessary unless you own two mini-muffin pans.  Pop into 350º oven and bake for 17 minutes or until browning on top.  We found browning enhances flavor, so you may want to even bake yours a bit longer.  Remove from oven and cool a couple minutes.  If cooled a bit, they will come out of the pans with a knife tip’s help without tearing apart.  If removed too hot, you are going to tear them up.

NUTRITIONAL INFO:    Makes 34 Cheese Puffs, each contains:

50.6 cals., 4.52 g fat, 2.13 g carbs, 1.43 g fiber, 0.70 g NET CARBS, 3.06 g protein, 138 mg sodium

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When it comes to the commercial sliced white bread we all ate growing up, I’m getting real close to that texture and neutral flavor with this recipe.  I made an outstanding tuna sandwich today and didn’t have to suffer the taste of flax!  This “white bread” version has a much softer texture than my darker version.  This bread is not the slightest bit crumbly, thanks to the chia gel.

This quick bread is suitable for all those who have reached the nuts and seeds rung of the Atkins OWL carb ladder and for Keto followers.  With the whey protein, this is not suitable for Primal-Paleo followers.

You can get chia seeds at most health food stores, Whole Foods, probably Trader Joe’s, and also order them from a variety of on-line sources, including Netrition.com and most on-line pharmacies.  I always grind the seeds in a blender or coffee grinder so they will be less visible in my baked goods and dessert recipes.  Plus, I don’t like biting down on them.

CHIA GEL RECIPE:  In a small lidded jar mix 1 T. ground chia with 9 T. water.  Screw lid on and shake it up every 3-5 minutes or so until it gels up (about 10 minutes  total).  Any leftover gel will keep in the refrigerator for about a week for making more bread or chia puddings/shakes.

This bread is more suited to sandwich making, as it doesn’t toast any better than most low-carb breads do. It will brown nicely and firm up enough for spreading your jam on, but it’s never going to get that crunchiness or toasted grain taste we all love without real flour.  🙂  Just not gonna happen.  No big surprise there.  This recipe is best suited to microwaving, followed if desired, by light browning in a broiler or toaster.  My results cooking this in a conventional oven were less than stellar.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  Remember, they make GREAT birthday or holiday gifts!If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂

INGREDIENTS:

1 large egg, beaten

1 tsp. olive oil

½ T. chia gel (made by the recipe above)

1½ T. water

pinch salt

2 T. whey protein powder, unflavored, unsweetened

¼ c. almond flour

½ tsp. baking powder

DIRECTIONS:  In a small mixing bowl, beat the egg, olive oil, chia gel and water together until smooth.  Measure the dry ingredients on top and stir to blend well.  Pour into square baking dish that is at least 1″ deep.  Microwave on HI for 1 minute.  Center will be dry to the touch when it is done.  Cook few seconds longer if needed.  Tip out onto cutting board and cool a few minutes.   Slice laterally as evenly as possible into two thinner slices and enjoy any way you would normally use sliced white bread!

NUTRITIONAL INFO:  Makes 2 slices.  Entire recipe contains:

358 calories, 26.4 g  fat, 8.1 g  carbs, 3.3 g  fiber, 4.8 g  NET CARBS (both slices!), 32.4 g  protein, 454 mg sodium

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click to see enlarged rye version

Individual Dark Bread (with caraway seed for rye version)

I’ve been experimenting with a dark bread recipe all day.  My inspiration was a 2-Carb Bun recipe of Centaura57 (on ActiveLowCarber forums).  After 4 attempts, and some tweaks, I have gotten a result I’m really pleased with.  Great texture, good elasticity, not crumbly, not bitter with flax taste, and quite moist.  I’m just not too fond of any of the flax breads I’ve made to date.  Usually have to FORCE myself to finish a sandwich made with them, as the flax flavor overpowers what’s IN the sandwich.   Not so with THIS bread.  I scarfed down the tuna sandwich pictured above with no problem at all.  And chia is very filling, so this sandwich will “stay with you” longer than many.

MY CHIA GEL RECIPE:  In a small lidded jar mix 1 T. ground chia with 9 T. water.  Screw lid on and shake it up every 3-5 minutes or so until it gels up (about 10 minutes  total).  Any leftover gel will keep in the refrigerator for about a week for making more bread or chia puddings/shakes.

Given the tiny amount of chia seeds in this, 2/9 of 1 T., I wouldn’t think this bread would be a problem for people still on Atkins on Induction.  This is also suitable for Keto, Paleo and Primal diners.  My thanks to Centaura57 for giving me the idea for this bread.  I’ll be making often!  This bread also stands up to sandwich content moisture well!

If  sliced laterally and toasted first, this makes a pretty nice quickie pizza crust for a sausage/mushroom/pepper topped pizza I made, pictured below.  Sliced, buttered and sprinkled with Parmesan and Italian spices, it also makes a quick little piece of garlic toast or bread sticks!  It’s also great right out of the oven and eaten buttered like a dinner roll!  You could even cook it in roll shapes, if you have microwaveable dish with those shapes.  I have some individual silicone cups great for making MW rolls.

OVEN BAKING- For anyone interested, one of my readers reports that this bakes up nicely in a conventional oven if you quadruple the recipe, bake in a greased loaf pan 25-30 minutes at 350º.  I have not tested this method personally.

For more great bread recipes, hop on over to LOW CARBING AMONG FRIENDS Facebook page for a photo preview of their latest, best-selling cookbooks.  Jennifer Eloff, famed Chef George Stella and a number of other talented low-carb cooks have collaborated to bring you a wealth of tasty low-carb and gluten-free recipes.  You can order the entire 5-volume set or individual volumes at Amazon or here.

INGREDIENTS: 

Click to enlarge

As a single-serve pizza crust

1 large egg, beaten

1 tsp. olive oil

½ T. chia gel (mixed by the recipe above in blue 1:9)

1 T. water

2 T. whey protein powder, unflavored, unsweetened

½ tsp. baking powder

¼ c. flax meal (I use half golden flax and half dark flax or all dark for the rye version)

VARIATION:  Caraway seed will make this taste like rye bread.  Onion powder is also good in this. If making dinner rolls, add a little of BOTH!  🙂

DIRECTIONS:  In a small mixing bowl, beat the egg.  Add oil, chia gel and water, stirring well.    Add remaining ingredients in order listed.  With rubber spatula, scrape batter into a flat microwave dish about the size of a slice of bread. Be sure it is 1″ deep to avoid overflow during baking.  Microwave on HI for 1 minute.  Since microwaves vary (I use a 1200 watt unit), you might check at 1 minute and then add more time if center is still wet.  Cool and gently tip onto cutting board.  Slice laterally into two thinner slices for a delicious sandwich.

NUTRITIONAL INFO:   Makes 1 serving of 2 slices.  Entire recipe contains:

304 calories, 22.8 g  fat, 9.19 g  carbs, 7.8 g  fiber, 1.39 g  NET CARBS, 21.5 g  protein, 278 mg sodium

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Einkorn English Muffin

Tried my Peggy’s English Muffin as an Einkorn flour version to see how that would improve texture and flavor.  I also decided to add a little psyllium husk powder for elasticity and the results were amazing!  Toasted in my broiler nicer than any other toast to date.  Flavor was like real toast!  Still haven’t achieved that acidic “sour dough” flavor that store-bought English muffins have though.   I’ve never been into messing with sourdough starter and such, quite frankly, so that may never happen.  But I’m pretty happy with this muffin and may not do further experiments on it.  Peggy, who are you kidding?  I can’t quit until I reach Nirvana and this muffin just isn’t quite there yet.  But it is vastly improved over my old version linked above.  I see that as “goodness”.   🙂  As always, if there are further tests and improvements, I’ll come back to this post and make those changes.  🙂

As with all my Einkorn experiments, they are not suitable during Atkins Induction phase.  Wait until you are nearly to or at goal weight.  Keto dieters can have these occasionally if the day’s menu allows the carbs.  These would not be suitable for Primal-Paleo folks.  If you’re wondering, I order my Einkorn flour from Jovial foods.com.  Some people are able to buy it in local grocery stores, but I am not.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  Remember, they make GREAT birthday or holiday gifts!If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂

INGREDIENTS: 

1½ T. unsalted butter

¼ c. egg whites (I used the ones in a carton)einkorn-by-jovial

2 T. very hot water

3 T. almond flour

1 T. Einkorn flour (for gluten free, use 1 T. oat flour ground from 100% certified gluten-free oats)

1 tsp. oat fiber (for gluten-free, use oat flour ground from 100% certified gluten-free oats)

¼ tsp. baking powder

1 tsp. psyllium husk powder (I use NOW brand from Netrition.com)

DIRECTIONS:   Melt butter in a small bowl.  I used a 5″ oval dish.  Add the egg whites and hot water.  Add the dry ingredients in the order listed, stirring after each addition.  The mixture will be very fairly soupy at this point.  Add the psyllium husk powder last and the “batter” will now begin to thicken up.  Stir well with your fork to insure all is well-mixed.  Allow 1 full minute for the psyllium to do its job of thickening your batter.  Pop into your microwave and cook on HI for about 1 minute (should be dry to the touch in the center).  Cook a few seconds longer if still damp in the center.  Microwaves vary. Preheat your broiler.

Remove, loosen the edges with a knife tip and tip the muffin out onto a cutting board.  Cool a minute or so and then carefully slice laterally into two slices using a serrated bread knife.  Place on a metal pan and toast/brown the bottoms and then the tops in your broiler or toaster oven to your liking.  Serve hot with butter and your favorite jam.  You can also toast these in your slot toaster if you prefer, but be forewarned, I find they tend to “slump” or crumple down, even with the toaster support wires.  They then are misshapen and inclined to burn when they crumple and touch the elements of the toaster.   Your call on the toasting method. 🙂

NUTRITIONAL INFO:    Makes one muffin (top and bottom).  Entire recipe contains:

314 calories, 26.5 g  fat, 12.2 g  carbs, 7.1 g fiber, 5.1 g  NET CARBS, 11.1 g  protein, 354 mg sodium

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Ages and ages ago I saved a recipe for cheese bread from the Low Carb Friends recipe forums (which sadly are shutting down June 1st, 2018).  A member there named Marcea posted her cheese bread recipe made from glucomannan (no flour) and it intrigued me.  I tried it and found it indeed tasty, but the texture left me wanting.  So I tweaked the recipe just a bit.  Now my husband and I find it more bread-like with GREAT flavor!  These made delicious sausage, egg, breakfast sandwiches this morning, shown above.  These are so filling with glucomannan in them, sliced super thin is the way to go for an adult “sammie”.  One will sure fill you right up!  The hubs wanted an extra slice of cheese on his breakfast treat, but I did not add extra to mine.  All I can say is breakfast was delicious!  This gluten-free bread is a keeper.  Going to make it up as hot dog buns next time.  Or you could make mini treats for snacking.  This recipe is suitable for all phases of Atkins, Keto and gluten-free diets.  Clearly it is not suitable for Primal/Paleo due to the cheese.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  Remember, they make GREAT birthday or holiday gifts!

INGREDIENTS: 

4 T.  plain whey protein isolate (I use NOW brand)

1 T.+1 tsp. glucomannan powder

1 T. baking powder

1/4 tsp. garlic powder

3 eggs, beaten

1 T. olive oil

1/4 c. tap water

1 c. shredded cheddar cheese

DIRECTIONS:  Preheat oven to 350º.  Measure all wet ingredients and add eggs to a medium mixing bowl.  Beat with hand or electric mixer.  Leaving mixer on as you work, with your free hand, slowly dust in or sprinkle the glucomannan onto the wet ingredients until it forms a smooth waffle-like batter.  Will lump a bit with first addition but will quickly smooth out.  Do not rush this step.  When all gluc powder is incorporated, turn off mixer and remove/scrap down beaters.  Add in baking powder, garlic powder, shredded cheese and whey protein powder.  Stir well with rubber spatula to blend uniformly.   Now it should be a pretty thick bread batter.  Scrape down the sides of the bowl of batter as you go.

Line a baking sheet  or pan with parchment.  Spoon batter onto sheet in 6 equal 4″ mounds.  I flatten mine out a bit with the spatula to get this size and to eliminate a thick mound in the middle.  If you are making snack bites rather than buns, spoon your batter onto the parchment in 12 smaller mounds (no need to flatten).    Pop pan into 350º oven and bake the larger buns for around 15 minutes; smaller ones take around 9-10 minutes.  I don’t over brown these or they dry out.  Slightly cool and slice them in half laterally to make your favorite lunch or breakfast sandwiches.

NUTRITIONAL INFO:  Makes 6 large buns or 12 snack cheese bites.

Larger buns each:  139 calories, 10.55 g fat, 5.33 g carbs, 3.36 g fiber, 1.97 g NET CARBS, 10.5 g protein, 522 mg sodium

Smaller bites each:  70 calories, 5.27 g fat, 2.66 g carbs, 1.68 g fiber, 0.98 g NET CARBS, 5.25 g protein, 261 mg sodium

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Einkorn Dinner Rolls (2)

I needed to bake a loaf of bread today and decided to make a double recipe and make a batch of nice dinner rolls.  GOOD DECISION!  My best dinner rolls!  Soft inside; slightly chewy crust and a marvelous flavor.  And they rose up nicer than any I’ve made before!

My husband even said these were quite good hot out of the oven with butter, and he’s hard to please low-carb wise.  These have a nice mouth feel one finds in a good traditional yeast bread.  I even included some dissolved yeast but that’s just added for flavor.

These should make very nice sliders, too.  Here’s a close-up on the smooth texture:

I order my non-GMO Einkorn flour direct from Jovial Foods.  Some have found it at Safeway and other stores, but I’ve not been so lucky.  Einkorn is real, ancient wheat, that has not been hybridized.  I use only the tiniest amounts in the occasional baked goods recipes.  It brings so much texture and flavor for little carbs if used sparingly to enhance alternate flours.  This recipe is not suitable until you are near goal weight (Pre-Maintenance).

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Several of my own creations appear in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

VARIATION:   Sprinkle some of my 8-Seed Blend on tops of the rolls before baking:

DRY INGREDIENTS:

½ c. almond flour

2 T. Einkorn flour

½ c. egg white protein powder (I use NOW brand)

2 T. oat fiber

2 T. coconut flour

1 T. baking powder

2 T. golden flax meal (dark flax or a mixture can be used for a darker, nuttier-tasting bread)

¼ tsp. sea salt

3 T. psyllium husk powder (I use NOW brand)

WET INGREDIENTS:

1 tsp. dry yeast dissolved in 2 T. warm water + pinch sugar (consumed by yeast)

5 large eggs, beaten

3 T. olive oil

¼ c. egg whites (I used the ones in a carton)

½ c. boiling water (added last)

DIRECTIONS:  Preheat oven to 350º.  Grease or oil a standard muffin tin and set aside.    Dissolve yeast in 2 T. warm water and add a tiny pinch sugar.  Set aside.  In a large mixing bowl, measure out all dry ingredients.  Stir well.  In another medium bowl, add the first 5 wet ingredients (all but the boiling water) and beat with a fork.  Add the dissolved yeast mixture to the wet ingredients and stir.   Now add the wet ingredients to the dry ingredients and beat well using a rubber spatula. Slowly add the boiling water to the batter and stir to blend. Batter will be lumpy.  Now, using a whisk, beat until batter is smoother (about 15 times is all it should take).  Spoon batter into greased muffin tin cups 3/4 full evenly distributing the batter as best you can.  I actually used a silicone muffin pan.  Bake at 350º for around 30 minutes, but check them at 20 minutes as ovens vary. If not firm and dry to touch on tops, cook 5 or so minutes longer.  Remove from oven and in a few minutes, lift out with knife tip or tip onto board to finish cooling.  Serve warm.

NUTRITIONAL INFO:   Makes 12 dinner rolls, each contains:

123 calories, 8.56 g fat, 6.53 g carbs, 3.93 g fiber, 2.6 g NET CARBS, 4.85 g protein, 222 mg sodium

 

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