Low Carb Gluten-based Bread
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Here's the recipe we use at the Ketoroma Kitchen & Bakery!
Low Carb Gluten-based Bread
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Category
Author:
Keto Fitness Club
As seen on Ketoroma Kitchen & Bakery!
Storage: Keep in the fridge for up to 5 days, or slice & freeze.
This recipe is low carb rather than keto due to the gluten.
The macros below are results from nutritional testing in a laboratory. Typical macro-calculating apps may provide different answers as they won't take into account the changes from baking.
Typical Values per 100g:
Energy: 1116 kj / 267 kcal // Protein: 34.2g // Carbohydrate: 1.68g (of which total sugar: <0.5g) // Fat: 11.55g (of which saturates: 1.59g) // Fibre: 9.8g // Salt: 1.28g (Sodium: 0.51g)
As with all UK labels, the carbohydrates listed above are already net carbs.
These macros have been calculated using the recipe written below, with no alternatives. Changing linseed for other milled seeds or ground almonds will have a small effect on the nutritional info. For example, changing linseed for a mixture of sunflower and pumpkin seeds (roughly a 40/60 split, equating to 60g total, gives:
Nutritional Information - per 100g: Energy: 1165kJ / 279 kcal / Protein: 34.9g / Carbohydrate: 3.15g (of which total sugar: <0.5g) / Fat: 12.67g (of which saturates: 1.76g) / Fibre: 6.2g / Salt: 1.23g (Sodium: 490mg)
As with all UK labels, the carbohydrates listed above are already net carbs.
Ingredients
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170g Vital Wheat Gluten (unless you’re making cinnamon bread - see below)
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60g Milled Golden Linseed (can be swapped for Ground Almonds or other milled seeds) - if you’re making cinnamon bread, see below
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20g Oat Fibre
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5g Psyllium Husk (we prefer whole husks, but powder can be used)
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4g Ground Himalayan / Rock Salt (adjust to taste)
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3g Dried Fast Acting Yeast (depending on the quality of the yeast, you may need to go up to 7g)
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220ml Warm Water
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2 Medium Eggs
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15g Olive Oil (or other melted fat e.g. butter, coconut oil, lard)
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5ml Apple Cider Vinegar (this is a preservative and will help extend the life of your loaf. If you don’t have it, it’s not essential)
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10g Yeast Extract (we use Aldi’s own brand which, compared to Marmite, doesn’t contain Oats & Rye). Mix this with the water stated above, and add in Step 1.
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20g Cheese of choice - a nice strong cheese is perfect!
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Reduce the gluten from 170g to 160g
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Reduce the milled linseeds from 60g to 55g (or use 55g ground almonds for a more cake-like loaf)
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Add: 23g Ground Cinnamon (Mixed Spice can be used instead) - add this with the other dry ingredients in step 2.
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Add: 23g Sweetener - an Erythritol & Stevia or Erythritol & Monkfruit mix. Add this with the other dry ingredients in step 2.
For a Cheese-mite loaf, you'll also need:
For a cinnamon loaf:
Directions
Using a food mixer, add all of the wet ingredients to the bowl and use the paddle to quickly mix them together.
Leave the food mixer on a low setting and add the dry ingredients one at a time. Leave the gluten until last - the order of the others isn’t important.
Mix with the paddle for a minute on a low speed. Once the flours are combined with the liquids, change to the dough hook and allow to mix (knead) for 5 minutes or until the dough begins to form a ball around the hook.
After the five minutes, stop the mixer, lift up the dough hook, remove the bowl from the stand and allow the dough to rest for 10-15 minutes. This first rest will make the dough less sticky and easier to handle.
After the first resting period, remove the dough from the bowl and place on a board dusted with gluten. Shape the dough to fit your bread tin. We use a 2lb loaf tin.
Cover the bread tin with a lid to retain the moisture. For the best quality loaf, allow the dough to prove for around 2 hours. You can prove it for up to 24 hours - it doesn’t need to be kept over any heat, especially over a long prove. During the proving process, don’t uncover it. Only remove the cover when you’re about to bake!
Ready to bake
Preheat the oven to 190°C.
Bake the loaf for 30 minutes. Don’t open the oven during this time. For smaller rolls or baguettes, bake for 25 minutes.
Once baked, remove the loaf from the tin and allow to cool on a cooling rack for a couple of hours before slicing.
Storage
As this bread contains no preservatives, it’s shelf life is limited. To get the most out of your loaf, store your bread in the fridge, or portion / slice the bread and store it in the freezer.
Pizzas
If you’re making pizza bases, follow the instructions for the dough above. You can exclude the egg if you’d like - egg helps the loaves and rolls rise, so excluding this will help prevent the pizza base from puffing up.
For the best results, allow the dough to prove for a minimum of two hours in a sealed container.
Dust the work surface with some extra gluten and flatten the dough, turning it over so you have gluten on both sides. Use a rolling pin to roll out the dough to your desired size!
Pizza bases can be baked blind (around 10 minutes, 190°C) and stored in the freezer for future use, or if you’re eating straight away, you can top the dough raw and bake as one item for around 15 minutes (190°C). The dough can’t be frozen raw, but it can be stored in the fridge for a few days.
