Bake keto bread? Nonsense. The key for this recipe is to have coconut flour. It doesn’t taste like a “sliced” loaf, but the beauty of bread is that its taste depends on what it is eaten with.
Keto bread is great for tea with bread and butter, or even sausage (come on, sometimes you can).
Ingredients
- 1/2 cup coconut flour (we order Nutiva Coconut Flour)*
- A pinch of salt
- A pinch of baking powder
- 6 eggs (preferably at room temperature)
- 1/2 cup coconut oil, flavored or unflavored (or 1/4 cup each coconut oil and butter)
Instructions
- Mix flour, salt and baking powder in a small bowl
- Break 6 eggs into a larger bowl and mix thoroughly, pour warm melted butter into the egg mixture (just not too hot, otherwise the eggs will cook). You don't have to use exclusively coconut oil: we use 1/4 cup coconut and the same amount of butter. After all, we live in Russia, and not every store sells coconut oil, so we have to save money.
- Pour the previously prepared “dry” mixture of flour, salt and baking powder into the mixture with the egg and butter. This is where you have to work hard and mix everything well so that there are no lumps. Note - if the eggs were cold, lumps of coconut oil may form, as it hardens very quickly. But there’s nothing wrong with that; when it goes into the oven, everything will melt instantly.
- Pour the resulting mass into a mold (you can use a muffin tin) and bake in a preheated oven (180°C) for about 50 minutes.
- Check readiness with a toothpick. When you remove the toothpick, it should remain dry.
And also...
If you're short on time and don't have an oven, cook in just 3 minutes.
Bon appetit!
KBJU for 1 slice
Carbohydrates— 1 g
Squirrels— 4 g
Fats— 9 g
Calories — 100
This is simply amazing! I haven’t been so pleased with baked goods for a long time (well, the last one was whole grain bread with yogurt 🙂), but this bread is simply a masterpiece!
The dough takes almost 5 minutes to prepare, and the taste is simply fabulous! It's juicy, with banana, coconut and ginger flavors! Zucchini adds juiciness... Mmmmmm, try it!
Coconut flour can be replaced with almond flour (not to be confused with almond crumbs and powder)
I’ll immediately write down the composition of the BZHU for a whole piece of this wonderful bread-cake:
Weight 480 grams turned out to be bread and
- 499 kcal.
- B-32 gr
- F - 27 gr.
- U-37 gr.
- and FIBER-32 grams!
I divided it into 8 pieces (so, visually) and it turned out to be 8 pieces of 60 grams each.
1 serving 60 grams
- 62.37 kcal
- B- 4 gr.
- F-3.37 gr.
- U-.37 gr.
- Fiber - 4 gr.
Great lineup, right? 🙂
I baked in the evening, I wanted to bake completely spontaneously, so there are no photos of the process (I’ll take photos the next time I bake!)
For small bread (480 gr.) you will need:
- Coconut flour (or almond) - 50 grams
- Milk 2.5% fat - 50 ml.
- Chicken eggs - 3 large or 4 medium.
- Banana-85 grams
- Zucchini-85 gr.
- Olive oil-8 gr. (I use walnut oil)-8 gr.
- A teaspoon of ginger powder, or grate fresh ginger into a large tablespoon.
- Baking mixture (baking powder or baking soda) teaspoon.
- A pinch of salt.
1. Preheat the oven to 190 C
2. Grate the zucchini on a fine grater and mash the banana pulp with a fork. Mix very thoroughly.
3. Beat the eggs until thick foam.
4. Mix coconut flour with salt and baking mixture and ginger powder, or add fresh ginger, finely grated into zucchini)
5. Add the flour mixture to the beaten eggs, mix thoroughly, mix with zucchini and banana, and add 50 ml milk. Mix everything and at the end add walnut oil or olive oil 8 g.
6. Place baking paper into the baking pan (rectangular) and press it against the sides of the pan, add the mixture and spread it over the bottom of the pan.
7. Bake at 190 C for 40 minutes until the top and sides of the bread are browned!
This is a great option for bread!
Firstly, it contains a minimum of carbohydrates, secondly, it has a lot of protein and fiber, and thirdly, it is simply amazingly delicious bread-cake! Very similar to a cupcake, but without the butter!
Corresponds to the BGBK diet, paleo diet (GAPS, SCD).
It should immediately be noted that the finished product does not contain many oxalates. This recipe is useful for those who avoid casein and starchy foods, and also prefer low-carb diets in order to lose weight. This is the best recipe that also promotes healing of the gastrointestinal tract.
At first glance, it may seem unusual to try to make gluten-free bread. But everything turns out just great. The bread comes out dense, but at the same time tender, airy and soft. It can be prepared very quickly and easily, no special tricks are required. Apart from the oven, you will no longer need any other kitchen appliances. The point is just to put together all the necessary ingredients.
Even eating a small portion of this bread can satisfy your hunger. This is achieved due to the fact that the recipe contains fats and proteins. The special properties of coconut oil make it possible to classify it as a practically healthy fat. It is for this reason that it is given greater preference in the paleo diet nutrition system. Coconut flour does not contain gluten, starch, casein, but it contains a lot of dietary fiber necessary for humans, a lot of protein, low glycemic load and oxalates.
To bake a medium-sized loaf, you will need a 10 by 20 centimeter pan or two smaller pans. If necessary, the recipe can be halved.
Exit: 20 servings, each energy value is 150 calories
Ingredients:
- one glass of coconut flour;
- one glass of flax seeds (pre-sieve and grind) or ground chia seeds (I took them equally);
- one teaspoon of salt;
- a dozen eggs;
- 2 teaspoons of soda;
- half a glass of coconut oil (can be replaced with melted butter);
- a quarter glass of yogurt, based on the list of permitted products, or its substitute, which is prepared using coconut cream with the addition of a small amount of juice or water;
- one tablespoon of lemon juice or apple cider vinegar.
Preparation:
1. Preheat the oven to 180 degrees Celsius.
2. Mix coconut flour, ground flax and chia seeds, baking soda and salt.
3. Separately mix coconut oil, eggs, yogurt or yogurt substitute, water, vinegar or lemon juice.
4. Pour in all the liquid ingredients in 3-4 additions and add all the dry ingredients, mixing thoroughly. The finished dough should not have any lumps.
5. Pour the dough into a greased loaf pan and bake until fully cooked - approximately 40-50 minutes. If the form is smaller, it will take a little more than half an hour. During the baking process, the dough should rise and the top of the finished bread should brown slightly.
6. Let the bread cool slightly in the pan, no more than 10 minutes, then carefully remove. You can cut the bread after an hour, when it has completely cooled down. It is recommended to store baked goods in the refrigerator.
Nutritional information: 150 calories per serving, 106 mg cholesterol, 14 g fat, 4 g carbohydrates, 5 g protein, 2 g fiber.
This recipe can be used as a base for other breads using coconut flour.
Add 1 teaspoon of vanilla extract to the dough, the same amount of agave syrup or honey, mix everything with fruit cut into small pieces. It is best to use soft peaches or pears. Then pour the dough into molds and bake for about 30 minutes depending on the size of the mold. The top of the baked goods should be slightly browned.
For several months now (two) I have been consciously avoiding foods with gluten. The doctor gave me a referral for a blood test for IgA antibodies to transglutaminase, but the test was negative. So she didn’t believe me that I had an intolerance, but she said, “Whatever the child enjoys. In general, you don’t have celiac disease, but if you really want to, you can eliminate gluten from your diet.” I rubbed her nose into an article about non-celiac gluten intolerance, but she shrugged. I had the idea of doing a blind double test on a sample of one of me for gluten, but it was a waste, to be honest. I can already see for myself that even if I eat a little soy sauce, in which the cat cried torment, then for several days it’s as if I’m being cut across with a dull saw from the inside. And when we returned from Italy, where we ate our hearts out on pizza and pasta, I writhed in agony for several weeks.
At first, I was terribly hungry without bread, so I baked gluten-free cookies, muffins, and pies nonstop. They are excellently made from almond flour, which, moreover, is rich in nutrients. But very expensive. The cheapest gluten-free flour is rice. You can also bake with it. It contains almost no nutrients and has a high glycemic index, which is also not great for me. And sweets started to make me sick towards the end. I needed something to spread the pates and eggplant sturgeon caviar on. I bought gluten-free bread from the store from time to time. Of all the brands I've tried, the only one that's edible is Schär, and it's also the most expensive. When the toad strangled me, I started trying to bake myself. The first timid attempts to make gluten-free bread yielded unedible results. Moreover, in a panic, I also excluded yeast from my diet. And with soda alone you can only make muffins. Now the bread is so tasty that even JY sometimes eats it.
So, I share valuable knowledge. Since the post is long, I divided it into several categories so you can read only what you need.
Bread maker
I make bread in a bread machine because dough made from gluten-free flour is much stickier than wheat flour, and I’m generally not a fan of kneading dough by hand. And the bread maker mixed it herself, baked it herself. And no need to wash extra dishes. I bought an almost new bread machine on leboncoin for 30 euros with a “gluten-free” mode, but, by and large, it is not needed. It is better to buy a programmable bread machine, but you can even buy a simple one, which has the “kneading” and “bake” modes. In theory, the same recipes can be baked in the oven.
The most important thing in a bread machine: INSERT THE SPATULA BEFORE ADDING THE PRODUCTS! * Knead the dough for half an hour (my program is called “pizza dough”). Then let it sit at room temperature until it rises about twice as high - to a maximum of half a bucket. It will not rise to the height of the bucket, because gluten-free dough rises worse than wheat dough. Depending on the weather conditions in your kitchen, this may take from an hour to three. And then set it to bake for an hour or two (my program is called “oven”). Baking time depends on the moisture content of the dough, and this is one of the technical problems that I have not yet understood very well. The thickness of my dough now is something like this:
The result, IMHO, is rather dry:
Often in recipes you can find a recommendation to sift the flour so that it contains more oxygen, which seems to be needed by the yeast. I haven't noticed a difference if I pour the flour into a glass or pass it through a sieve first. IMHO, the bread machine kneads for so long and thoroughly that the dough is full of oxygen.
Coffee grinder
In principle, all types of gluten-free flour can be purchased ready-made. But sometimes it turns out cheaper or easier to grind food in a coffee grinder. For example, sunflower seeds, dry chickpeas/peas, millet can be bought almost everywhere, but you will have to run around to buy flour from them. And flax seeds are much more sticky if you grind them just before cooking. That's why I also bought a coffee grinder.
Ingredients
This is the most interesting thing. You can find many recipes on the Internet, the number of ingredients in which can easily reach up to twenty. At first, I opened these recipes, meditated and closed them back. In fact, the simplest bread can be baked from six basic ingredients:
1) water - 350 grams
2) olive oil - a tablespoon
3) dry yeast - a bag
4) rice flour - 300 grams
5) starch (potato, corn, tapioca - to choose from or in a mixture) - 150 grams
6) salt - 1 teaspoon
The ingredients are listed in the order in which they should be placed in the bread machine. In my bread machine, all the liquid ingredients are added first, then the dry ones. The most important thing in a bread machine: INSERT SPATULA BEFORE ADDING FOOD!* If the yeast is not dry, it is recommended to place it in a hole made in the center of the flour. Place the salt as far away as possible, preferably in a corner, so as not to interfere with the yeast at first. Often in recipes you can find a recommendation to sift the flour so that it contains more oxygen, which seems to be needed by the yeast. I haven't noticed a difference if I pour the flour into a glass or pass it through a sieve first. IMHO, the bread machine kneads for so long and thoroughly that the dough is full of oxygen.
Ratio water and flour is a complex issue. When I tried to add more water, the bread turned out very wet and I had to dry it in the toaster. But it was sticky. When I put in less water, the bread still wasn't fully cooked inside, even after two hours of baking. But in addition, it crumbled a lot and was difficult to eat. Everyone must decide this question for themselves through trial and error.
Olive oil necessary for the smoothness of the dough and so that it does not stick to the pan.
About flour - separate section.
Yeast needed for the dough to be bubbly. I tried to cook without them - with soda or eggs, but the bread turned out very dense and heavy and was difficult to chew. There is another option to grow yeast if you don’t trust store-bought ones. More details in the "Sourdough" section.
Starch added for airiness and looseness of the dough. Various sources advise putting it in the same amount as flour, or half. I chose the 2 to 1 option for myself - 300 grams of flour, 150 grams of starch. It seems that tapioca starch is the healthiest, I don’t know why. Potato is the cheapest. I cooked with different ones, the taste is the same.
Salt
- they write that it is a necessary ingredient to stop the growth of yeast. I add it for taste, sometimes even two spoons, because in gluten-free bread there is no such problem as “too risen dough.” I'm thinking of trying adding it at the very last moment of stirring so that the yeast works longer and the bread rises more.
Flour
Rice
Flour is not only cheap, but also the most neutral. It doesn't have any distinct taste. Some of the rice flour can be replaced with another to get a different flavor of bread.
If you put just a little buckwheat
flour - 50 grams - the bread will be dark in color and taste similar to rye or whole grain. Buckwheat is almost not felt. If it’s more, it has a strong buckwheat taste, and I don’t like that kind of bread.
I liked it very much millet
flour. And she's useful. Gives bread a yellow color.
Corn
not bad from time to time, but it quickly becomes boring. In addition, it contains few useful substances. It's inexpensive, you can add a little. Gives bread a yellow color.
Flour sorghum
I didn't like it at all. Gives bread a yellow color.
From ground pumpkin seed flour
mixed feelings. If you put a little bit (50 grams) it’s ok. If it’s more, it’s a very strange taste. Gives bread a dark color.
From almond
flour, I tried to make savory English muffins. I did not like. It makes excellent desserts, but in bread it has too strong a nutty taste.
From store-bought bread chestnut flour
it tasted good. I probably put too much in the homemade bread and I didn't like it.
From coconut
I only made desserts with flour. You have to be very careful with it because it sucks up water like a sponge. If you do not add enough water, the products will turn out so dry that they are difficult to swallow.
Linen
Flour is very viscous and cannot be used for cooking on its own. It must be added as a binding agent.
My favorite mixture is: rice/millet flour for white bread and rice/buckwheat flour for dark bread.
There’s still a bunch of flour that I haven’t tried yet. Chickpea flour makes sense to me, especially since I love all beans. It has a lot of protein and minerals. I'm thinking of buying dry chickpeas and grinding them in a coffee grinder. I am suspicious of soy flour. I haven’t tried amaranth flour and haven’t come across it. Quinoa has a specific taste, and I suspect that flour does too. Perhaps you should put it in moderation.
Often in recipes you can find a recommendation to sift the flour so that it contains more oxygen, which seems to be needed by the yeast. I haven’t noticed a difference if I pour the flour into a bread machine with a glass or if I first pass it through a sieve. IMHO, the bread machine kneads for so long and thoroughly that the dough is full of oxygen.
Adhesives - Gluten Replacement
Wheat flour is very sticky, which cannot be said about gluten-free flour. Therefore, if you make bread from those basic ingredients. what I brought, it will be very crumbly when cut and eaten into crumbs. To avoid this, a bunch of different exotic and not so exotic products are added to the recipes.
Flax seeds - the easiest. You can also buy them in the form of flour. I grind it on a coffee grinder. A little, 25 grams, maximum 50. Pour in water, let stand, it turns out to be a paste. Subtract the amount of flour and water used from the total weight of flour and water.
Chia seeds - already more exotic. You can grind them, or you can bang them like that. It’s also better to soak it in advance.
Can add eggs , but I don't add it.
Guar gum. Works great. The dough is sticky, similar to wheat. But this alarmed me. Isn't it the same gluten, only in profile?
Xanthan gum. Same.
Carob gum - have not tried.
Psyllium seed husk - have not tried. It seems that the fiber should swell and stick together.
Apple fiber . I grated an apple in a food processor. It stuck together a little.
Vegetable fiber.
Also, to increase viscosity, many recipes recommend adding grated vegetables - zucchini, carrots, pumpkin, celery. Since I often squeeze vegetable juice, I have a lot of pulp left over. I don’t know if vitamins remain in it, especially after cooking, but vegetable fiber is good for digestion.
Opara
Some recipes advise you to first mix the dough - a small part of water and flour (100/100 grams) with yeast and a spoonful of sugar, and wait about ten minutes for the yeast to start working, and then add all the other ingredients. It seems like the dough rises better this way. I didn't notice any difference with the quick bookmark. You may need to wait longer than ten minutes.
Leaven
If you don’t trust industrial yeast, or want to get a more complex taste of bread with sourness, similar to rye, then you can make the sourdough yourself. There are many different complex and not so complicated recipes on the Internet. The simplest one is to add the same amount of water and flour every day. Don’t forget to close the container, you can cover it with cling film, otherwise flies will fly in.
Since yeast lives everywhere, it will begin to multiply by feeding on the flour. The air is also full of lactic acid bacteria. At first it will all smell like acetone, then fermented fruit or wine, and fruit flies will fly in. After about a week or two, the dough will smell like dough and begin to bubble and rise. I added about 50 grams of water and flour every day (some even recommend twice a day), but very quickly this thing got out of the liter container, because it also grows upward. You need to either take a larger container, or divide it into two containers, or I have now started the process again and am trying to put smaller ones.
When making bread, replace some of the water and flour with sourdough. For example, if you add 300 grams of sourdough starter, subtract 150 grams of water and 150 grams of flour from the recipe. Feed the rest of the starter with flour and water again, and put it in the refrigerator. It seems that she can live there indefinitely (I haven’t tried) if she is given flour and water once a week. Before preparing the bread, remove it from the refrigerator, add flour and water, and let it rise for 12 hours. In a bread machine, they advise that after kneading, let the dough sit at room temperature until it doubles in size - this can take from three to eight hours.
I liked the taste of this bread much more than yeast bread.
Additional Ingredients
If you've already mastered the kungfu of your first gluten-free bread, there are still tips on how to complicate the recipe to get closer to perfection.
Some recipes recommend adding a spoon Sahara into the ingredients so that the yeast grows more actively. I didn't notice any difference with or without sugar.
To taste and increase the usefulness of bread, you can add sunflower grains, sesame seeds, cumin, pumpkin seeds, whole flax seeds .
It seems vitamin C improves yeast performance and dough stability. Have not tried.
Some recipes advise adding more soda for airiness of the dough. I didn't notice the difference, but I need to take a closer look.
Vegetable fiber.
Also, to increase viscosity, many recipes recommend adding grated vegetables - zucchini, carrots, pumpkin, celery. Since I often squeeze vegetable juice, I have a lot of pulp left over. I don’t know if vitamins remain in it, especially after heating, but vegetable fiber is good for digestion.
That, in fact, is all I wanted to tell you about the war in Vietnam. If you have additions, questions, recommendations, I am open to communication.
* what do I regularly forget to do?
The recipe for this, I’m not afraid to say unique bread, is interesting not only because its ingredients do not contain cereal flour (cereals), pseudo-cereals, legumes, soybeans, nuts and their cakes, starches, yeast, dairy products, sugar and its substitutes , but also because it can be baked with high quality in the form of a full-fledged large loaf without any problems. The list of ingredients is surprisingly short, with the two main ingredients being coconut flour and applesauce. The eggs in the recipe, combined with coconut flour, increase the protein content of the bread, and make it, as well as seed bread, a complete meal, unlike conventional bread options, which are almost exclusively flour, high-carbohydrate products.
It is also possible to bake a half portion of the recipe, in the form of a small loaf,
or even in the form of small buns or flatbreads of various sizes.
The unusual composition of coconut flour, high in protein and fiber, gives it very specific physical properties, including an unusually high ability to retain moisture. This is why baking made from coconut flour has a very specific ratio of dry and wet ingredients, which completely excludes replacing coconut flour with any other flour in this recipe.
In the process of preparing the dough, during the mixing of dry ingredients, a significant, I would say dramatic, decrease in volume occurs. Among other features of baking according to this recipe, it should be noted that the dough rises very slightly during the baking process, maybe by 15, maximum 20% of the dough volume. When choosing a baking pan, you should give preference to wide pans, which produce a wide and low loaf, as opposed to the generally accepted narrow and tall, dome-shaped loaf of bread. It is difficult, almost impossible, to get a dome in this bread. The shallower the loaf (thickness of the dough layer), the better the bread will be baked.
The bread has exactly a bready taste, unlike many others made with coconut flour, which have more of a savory cake taste. The flavor also comes from spices and flavorings, of which I use sea salt, cumin and my homemade seasoning. You can use dry garlic or onion powder, or any other dry spices or wet pastes to taste. The bread is dense, but very soft in consistency. It's best to let it sit and slowly cool completely, I usually put the bread back in the warm oven where it cools slowly. The bread is easy to cut, crumbles little, the pieces are soft, and if they are long from a large loaf, they can break in the middle. The bread freezes and defrosts perfectly without losing taste or structure. Apple bread made with coconut flour can be used for both savory and sweet sandwiches, you can bake sandwiches in the oven, or you can fry it in a frying pan. The bread is not dry at all and can be stored for several days at room temperature without going stale.
Ingredients:
for a large loaf in the form of 13cm x 23cm x 6.5cm (the loaf is cut into 16 relatively thick pieces and 2 crusts)
- 4 large eggs (220g without shell)
- vegetable oil (I used grape seed oil) if the eggs weigh less
- 400g applesauce without additives, I used a commercial product - apple pie filling without additives, where the only ingredient is baked or steamed apple slices
- 100g coconut flour
- 30g finely ground flax seeds
- 12g baking soda (or baking powder for those who can tolerate its composition, it usually contains rice flour, make sure it is gluten free)
- 10g sea salt
- 4-5g cumin powder
additionally, not required
- dry seasoning or wet paste (I use 1 heaped teaspoon of my garlic, hot and sweet chili seasoning)
- coconut oil for greasing the mold
- sesame seeds for decoration
Preparation:
The cooking process is shown using a stand mixer (used for my convenience). You can use a hand mixer or an immersion blender attachment.
- turn on the oven to warm up to 170C in fan mode
- Coat the baking pan thoroughly with coconut oil.
- alternatively, use special paper pans for baking loaves or simply line the pan with regular baking paper
- prepare applesauce from ready-made (baked, steamed, etc.) apples; when using commercial purees, pay attention to their thickness; very liquid ones may require an increase in the amount of coconut flour
- grind the flaxseed or use commercially ground finely ground flaxseed
- mix all the dry ingredients: coconut flour, flaxseed, salt, baking soda and cumin, if there are even small lumps in the flour or soda, pass the mixture through a sieve
- if you do not use additional spices, the amount of salt should be increased to 12g
- weigh the eggs without shells, record their weight, calculate how much vegetable oil needs to be added so that the total weight is 220g, do not add butter to the eggs at this stage!
- Beat the eggs until they lighten in color and almost triple their volume.
- add applesauce, beat for another 2-3 minutes at high speed
- pour the mixture into a wide bowl, this will greatly simplify the process of mixing the dry ingredients evenly
- add vegetable oil to the mixture if necessary
- add wet spices at this stage
- whisk in the added ingredients
- add dry ingredient mixture to wet ingredients
- stir dry ingredients into wet ingredients as quickly as possible
- the mixture will begin to thicken right before your eyes, while simultaneously losing volume
- transfer the dough into a baking dish, smooth its surface
- use sesame or other seeds for decoration
- bake on the middle shelf at 170C with a fan for 60-70 minutes, the baked bread will be dense when you touch it
- remove the bread from the pan and place it on a wire rack, return the wire rack to the oven and let the bread cool in the oven (this step is not necessary if you are not using enough liquid applesauce
- if the bread was baked in a greased pan, cover the wire rack with baking paper, the bottom crust of hot/warm bread is soft and the wire rack can damage it
An interesting effect is always noticed in the crumb of this bread, the crumb is darker at the bottom of the loaf and lighter at the top crust.
Baking a small loaf
When baking buns/flatbreads, they should be formed from the dough with wet hands. The dough is very pliable, pinch off a piece and form it into a flat bun in the form of a medium or small disk. Baking the flatbreads will take less time.
I used it as a filling for sandwiches, which I make almost every week. This version of the pate was prepared with stewed onions, carrots and pumpkin, without first baking the pumpkin, as I do for pumpkin pate. When using this filling and for making pancakes, I add hard-boiled eggs.
With homemade sauerkraut, this lunch snack turned out great!
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