Text 31242, 155 rader
Skriven 2012-11-26 07:07:50 av Dave Drum (1:18/200.0)
     Kommentar till en text av Ruth Haffly (1:396/45.28)
Ärende: Lo-Carb Dressing
========================
-=> Ruth Haffly wrote to Dave Drum <=-

 DD> I don't pay a lot of attention to carbs ... but, then I do quite a bit
 DD> of protein and not a lot of breads, potatoes, etc. The "low carb
 DD> bread" just sort-of caught my attention and made me react about as you
 DD> did.

 RH> I'd rather have my home made 100% whole wheat bread than an expensive
 RH> loaf of cardboard & sawdust that claimed to be low carb. I can make a
 RH> much better loaf, cheaper, that has taste to it (and no artificial
 RH> chemicals), just eat a bit less of it.

Why do you *ASSUME* that low carb bread is made from "cardboard & sawdust"?

"There are alternatives and several different flours that can be used. In fact,
some of these flours have health benefits that provide additional nutrients and
health giving properties such as lowering cholesterol and maintaining blood
sugar.  Below is a list of superb alternatives:

Almond flour and almond meal: An excellent substitute for regular flour. It is
high in vitamin E and magnesium and low in carbohydrates with 24g carbs per
cup. Although, when making bread it is best to use a mixture of almond flour
and gluten flour if you desire a traditional texture. Note: Almond flour does
not naturally rise.

Coconut flour: This flour very high in fiber, contains healthy saturated fats,
and is high in iron and protein yet gluten free and low in carbohydrates with
16 to 27g carbs per cup. It lowers glycemic levels and benefits blood sugar
balance, helps prevent heart disease and cancer, assists in weight loss and
improves digestion. It is naturally sweet, light and absorbs a lot of moisture.
When baking use less sweetener and additional liquids, usually ½ cup of liquid
to ½ cup of flour. Because of its low gluten qualities only 25 to 30 percent
coconut flour should be substituted. Note: If the flour has more than 50% fiber
it is not flour but is coconut flour fiber. This product has had most all the
nutrients removed and is not suitable for baking. It is typically cheaper in
price.

Flax seed and flax seed meal: High in fiber, antioxidants, magnesium,
phosphorus, has 29g carbs per cup and is rich in omega 3 fatty acids which is
an excellent preventative for degenerative illnesses like heart disease,
hypertension and rheumatoid arthritis. It has a slight nutty flavor and
full-bodied texture. Flax meal is best for focaccia type breads. If traditional
bread is desired try mixing a little gluten flour in the recipe. Note: Keep
flax meal refrigerated, it can go rancid in as little as a week at room
temperature. It is probably rancid if it tastes bitter, throw it away.

Oat flour: An outstanding substitute for regular flour. It is high in fiber,
manganese, iron and calcium, and low in carbohydrates with 23.3g carbs per cup.
It is an antioxidant, lowers cholesterol, prevents heart failure and enhances
the immune system.  A good rule of thumb when baking: substitute 1 ½ cups
ground rolled oats or 1 cup oat flour for 1 cup white flour.

Soy flour: Although it is higher in fat than wheat it is a very nutritional
alternative and is gluten free. It is very high in iron, protein, potassium,
calcium and has a total of 35 to 40g carbs per cup. It may reduce the risk of
heart disease, decrease menopausal symptoms and lower LDL cholesterol. Soy
flour has similar consistency to white flour and is lighter and fluffier than
wheat flour but without leavening properties. Replace ¾ cup of soy flour for 1
cup of white flour. Note: Soy flour can have a slightly bitter taste and may
require getting used to.

There are many types of other flours that be used such as seed and nut flours.
Generally as a rule of thumb these are a lot lower in carbohydrates than grain
flours like barley or rye flour which average around 100g per cup.  Seed and
nut flours average around 30 to 35g carbs per cup and are high in protein,
calcium and iron.

You can generally find most low carb flours at a local food co-op or health
food store.  If you are new to the low carb diet and are not comfortable with
substituting ingredients then it is usually best to follow a low carb bread
recipe until you are more familiar with different ingredients and overall
amounts."

http://www.lowcarbbreadrecipe.org/

MMMMM----- Recipe via Meal-Master (tm) v8.06

      Title: Wholegrain Bread
 Categories: Breads, Grains
      Yield: 2 loaves

      1 c  Water; (250 mL)
      3 tb Olive oil; (45 mL)
      1 lg Egg
      1 c  Vital wheat gluten; (250 mL)
    2/3 c  Whole wheat pastry flour;
           - (150 mL)
           +=OR=+
    2/3 c  Oat flour; (150 mL)
    1/2 c  Wheat OR oat bran; (125 mL)
    1/4 c  Whole wheat pastry flour;
           - (50 mL)
           +=OR=+
    1/4 c  Flax seeds; ground; (50 mL)
           +=OR=+
    1/4 c  Oat flour; (50 mL)
           +=OR=+
    1/4 c  Soy flour; (50 mL)
      4 ts Bread machine yeast; (20 mL)
      1 tb SPLENDA Granular; (15 mL)
      1 tb Granulated sugar; (15 mL)
      1 ts Salt; (5 mL)
      1 ts Vanilla extract; (5 mL)
      1 ts Baking powder; (5 mL)

  In cereal bowl, heat water in microwave oven 1 minute. In
  bread pan, place water, olive oil, egg, vital wheat
  gluten, whole wheat pastry flour (or oat flour), wheat or
  oat bran, ground flax seeds (or whole wheat pastry flour,
  oat flour or soy flour), yeast, SPLENDA Granular, sugar,
  salt, vanilla extract and baking powder. Program bread
  machine to Bread Rapid setting and color to medium. Remove
  30 minutes before baking time is over or when brown in
  color.

  Variations: Loaf Pan Breads (Two): Use 1 cup (250 mL)
  water, plus 3 tbsp (45 mL), 2 eggs, 11/4 cups (300 mL) 80%
  vital wheat gluten and 2 tsp (10 mL) baking powder. Follow
  recipe above with these changes. Program bread machine to
  pizza cycle. Divide dough in two equal portions. Place
  each portion in greased 9 x 5 x 3-inch (2 L) loaf pan and
  place pans on bottom shelf in preheated 225øF/105øC oven
  which is off. Cover lightly with foil. Allow to rise 40
  minutes. Remove foil; switch on oven to 350øF/175øC,
  leaving loaves inside. Bake 30 minutes. Place loaves on
  cake rack to cool. Place in paper bag and leave at room
  temperature for crusty loaves. Refrigerate for longer
  storage or freeze.

  Yield: 2 Loaves, 22 slices each, 1 slice per serving.
  (2.0 g Carbs)

  Hamburger Buns, Hot Dog Buns or Dinner Rolls: Same recipe
  as for Loaf Pan Breads above. Shape dough into 12
  hamburger or 9 hot dog buns or 24 dinner rolls. Place on
  greased pizza pan. Spray buns with nonstick cooking spray.
  Proceed as above and bake 20 minutes.

  Yield: 12 Hamburger buns. (7.4 g Carbs), 9 hot dog buns
  (9.9 g Carbs) or 24 Dinner Rolls. (3.7 g Carbs)

  For crustier buns, toast lightly on both sides in non-
  stick pan.

  Recipe Copyright: Jennifer Eloff; used with permission

  From: http://www.lowcarbfriends.com

  Uncle Dirty Dave's Archives

MMMMM

... Square meals, not adventurous ones, are what you should seek - Bryan Miller
--- MultiMail/Win32 v0.49
 * Origin: Outpost BBS / Johnson City, TN / outpost.slyip.net (1:18/200)