Category Archives: Breads & Quickbreads

Lupin Protein Bread

Lupin Protein Bread_6073_wm_1x1

Anyone who follows Chocolate Chilli Mango on Facebook, Twitter or Instagram …

wait!  hey, that’s a great idea … do it!  🙂

But, yes, if you do, you will have noticed a steady stream of photos about all the fantastic chocolates I’ve made in my chocolates and pralines classes over recent weeks.  I’ve had a blast, but I’ll leave all the gushing about chocster heaven for another time … or the Facebook page, Twitter and Instagram (see??? do it!)

Spending all day slaving over a tank of chocolate, sometimes several, making fillings, molding and dipping does not make you crave chocolate.  It leaves you seriously hungry for some substantial healthy fare.   So I’m still eating healthy and making my protein breads every few days.   I was so taken by the success of making muffins with lupin flour and I’m still getting requests for low carb baking that I thought, why not a full on, no holds barred, take no prisoners lupin bread?   Would it work?  Would it be better than those wimpy attempts at adding lupin flour to wheat bread you can buy in the supermarket?

Would it also be gluten-free?  Yeast free?  With no added vegetable oils or icky ingredients?

Would it be high in dietary fibre?  High in protein?  Low in fat just as a bonus?

Could I possibly make it delicious?

Is brilliant too strong a word?  I’d be going for genius but hey, let’s be humble.  This is brilliant!

The lupini bean is a legume and has been identified as a potential allergen, as are peanuts and other legumes.  If you have a peanut or legume allergy, you might want to exercise caution.  However, if you are OK with lupini beans and lupin flour, this bread is fantastic.

It’s got a light open texture and a lovely sweet nutty flavour.  The colour is amazing, almost as golden as polenta!  I used egg whites in the recipe, but if you use whole organic free-range eggs, you might want to don a pair of sunglasses before slicing into this yummy loaf.

This bread is fantastic with both sweet and savoury foods.  I’m currently enjoying it with cheese, both hard and soft cheeses, including ricotta and cottage cheese and sharp grana padano.  It is delicious topped with butter, nut butters, jams, yoghurt and fresh fruit, salad and chicken, mustard, salmon, grilled vegetables, bacon, eggs, anything.

As I’d just opened a fresh pack of hemp seeds, I threw a few in to the loaf.  OK, now we’re tipping the scales into genius territory … it works.  It is sensational to be honest.  I’m guessing you could use chia, pumpkin, flax, or any seeds you like and it would work.  Just for extra goodness and some texture and flavour.

If you are low-carbing, and I know many of you are in your quest to lose body fat in 2013 (don’t cave, it’s only January!), then this bread could be for you.

I hope you enjoy it.  I’m loving it.

Seriously, I’m never buying bread again.  It’s just too easy and delicious to make a gluten-free loaf full of goodness at home.

Go ahead, make this bread!

Lupin Protein Bread_6075_wm_1x1

Makes 1 loaf  (21cm x 10cm loaf tin)

Ingredients
315 grams egg whites (or 6 large eggs)
110 grams lupin flour (I use this one)
35 grams unflavoured whey protein isolate (I used Professional Whey NZ WPI or substitute whey concentrate, or rice protein)
15 grams coconut flour
1/2 teaspoon baking powder
1 teaspoon bicarbonate of soda
1/2 teaspoon sea salt

Optional Additions:
20 grams hulled hemp seeds or substitute about two tablespoons of chia, flax, pumpkin, or sesame seeds, or whatever you like.

*If you prefer to make this bread without protein powders added, simply omit the whey protein from the recipe.  Substitute an extra 35 grams of lupin flour or 12 grams of coconut flour instead.

Directions
Preheat the oven to 180℃.

Grease a loaf tin lightly with coconut oil spray (or PAM) or line the tin with silicone paper, if not using a silicon mold.

Add all the ingredients to a large mixing bowl and mix or whisk together until blended and the batter is smooth.   The batter will be fairly thin but the whey and coconut flour will absorb a great deal of moisture during baking.

Transfer to the prepared loaf tin and bake for 25 to 30 minutes until risen and golden and a skewer, inserted into the centre, comes out clean.  Do not over bake this bread or the loaf will dry out.

Remove from the oven and cool on a wire rack.  Store, well wrapped, in a freezer bag in the fridge or freezer.  It will last for up to a week, stored in the refrigerator.  It will last longer if you slice it and store, wrapped, in the freezer.

Lupin Protein Bread_6076_wm_1x1

Macronutrient Profile
I have included macros for both the plain and hemp seed versions, with all macros based on the ingredients as stated.

I used egg whites for this recipe, but obviously whole eggs will work extremely well.  Whole eggs would also provide a host of more micronutrients and make this bread even more golden, if that is possible!

Lupin Protein Bread_macros_plain version

Plain Version

with Hemp Seeds

with Hemp Seeds

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Coconut Protein Bread

Coconut Protein Bread_6050_wm_1x1

More protein bread.  More protein recipes.  Well, yes.  Part of me getting off to a good start in 2013.  This is good, yes? 🙂

Also, there are likely to be some traditional dessert type recipes cropping up here soon, what with the merry-go-round of birthdays and such that will start in a few weeks here at home.  Plenty of time for that … so for now, I’m going to share with you some more of what forms part of my daily repast.

Coconut bread.  Coconut Protein Bread to be precise.  A low-fat and moderate carbohydrate bread that is both high in fibre and protein.   It is great with both savoury and sweet toppings so a good basic protein bread to have on hand.  Easy to make, you just throw in all your ingredients and off you go.

This bread does contain protein powder and I know some of you have asked “Well, I don’t use protein powder so can I substitute more flour or something else in its place?”  The answer is YES, YOU CAN.  In this bread you can substitute more coconut flour for the protein powder and still have bread that is relatively high in protein and delicious.

This is great toasted and spread with some coconut butter or fresh butter.  It also makes a lovely French toast, topped with Greek yoghurt and fresh fruit, made into sandwiches, and is amazing topped with your favourite healthy chocolate spread or some melted and drizzled 100% chocolate.   Serve it with fish or chicken dishes or your favourite curry, anything that loves coconut.  It has a distinctive coconut flavour and a light texture.

Coconut Protein Bread_6058_wm_1x1

Served warm, with coconut butter 😀

It is a proper bread though, not a cake baked in a loaf tin, OK?  This is not cake, people.  So for those of you who want something sweet instead, I have included the Sweet Coconut Bread version as well.  For those of you who want a gluten-free bread to eat as proper bread, make toast and bread shenanigans, this is for you.

The macros are included below the recipe as usual.   It is gluten-free and suitable for anyone following a low fructose and fructan diet.  If you substitute for the protein powder, it will also be lactose free.

Ignore the photography as I’ve had to take these photos at night and we all know that always ends in tears, mostly mine 😉

Enjoy!

Makes 1 small loaf  (21cm x 10cm loaf tin)

Ingredients
156 grams egg whites (or 3 large eggs)
156 grams whole eggs (3 large eggs)
55 grams coconut flour
20 grams unflavoured whey protein isolate (I used Professional Whey NZ WPI or rice protein)*
20 grams unflavoured micellar casein (I used Professional Whey Micellar Casein or rice protein)*
1 teaspoon baking powder
1/2 – 3/4 teaspoon sea salt

*If you prefer to make this bread without protein powders added, simply omit the whey and casein powders from the recipe.  Substitute an extra 25 grams of coconut flour instead.

Directions
Preheat the oven to 180℃.

Grease a loaf tin lightly with coconut oil spray (or PAM) or line the tin with silicone paper, if not using a silicon mold.

Add all the ingredients to a large mixing bowl and mix or whisk together until blended and the batter is smooth.   Transfer to the prepared loaf tin and bake for 25 to 30 minutes until risen and a skewer, inserted into the centre, comes out clean.  Do not over bake this bread or the loaf will dry out.

Remove from the oven and cool on a wire rack.  Store, well wrapped, in a freezer bag in the fridge or freezer.  It will last for up to a week, stored in the refrigerator.

Coconut Protein Bread_6053_wm_1x1 Coconut Protein Bread_6051_wm_1x1

Variation: Sweet Coconut Bread
This is a more cake-like bread and is richer from the addition of fats and sweetener.  You can add chocolate chips or chunks to this sweet bread, shredded coconut, or some fresh berries, banana, mango, or passionfruit, or any fruit that goes well with coconut for you.

Ingredients
As per the recipe for Coconut Bread but with the following additions and substitutions:

125 millilitres extra virgin coconut oil, melted
65 grams coconut sugar (or honey, coconut nectar, or your preferred sweetener, to taste)
1/2 teaspoon sea salt only
1/2 teaspoon vanilla or 2 teaspoons lemon or lime zest (optional)

Add these ingredients along with the others to the mixing bowl and blend until smooth.  Proceed as per the recipe above.  This bread does not need to be stored in the refrigerator although I would recommend you do this in warmer weather.  It should otherwise keep well for several days if stored at room temperature, in an airtight cake tin.

Macronutrient Profile
I have included macros for both the Coconut Bread and Sweet Coconut Bread recipes, using the ingredients specified above.

The macros for the sweet version do not include any extra additions such as fruit or chocolate.  They just include the addition of coconut oil and coconut sugar and other basic ingredients specified.

Coconut Protein Bread

Coconut Protein Bread

Sweet Coconut Protein Bread

Sweet Coconut Protein Bread

 

 

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Almond Milk & Loaf … waste not, want not

Almondfest 2012 is still going strong here in the Land of CCM 🙂

Remember I mentioned making my own almond milk?  Oh mamma, how good is homemade almond milk, chilled, on a hot summer’s day?  There are no words sufficient to describe its fabulousness.   Even better than having a fresh bottle of delicious almond milk is knowing you can bake something awesome with the leftover almond meal.  All of this and you have the added benefit of knowing precisely what’s in your almond milk, it is fresh, and you haven’t wasted food or precious dinero (aka money).

Waste not.  Want not.

Everybody wins.  Your body.  The planet.  Small furry creatures.  Somewhere.  I’m sure of it.

Now, there are lots of recipes around for almond milk (google it, seriously) so I’m not focussed on that here but I’ve provided a basic foolproof recipe at the bottom.  The focus here is what to do with all that almond meal after I’ve squeezed the bejeezus out of it when making the milk?

The short answer is:  ANYTHING YOU LIKE … just use it as you would almond meal.  The only difference is that the texture will be a little different because, squeeze as you might, some moisture will remain in the almond meal from all that soaking in water.  This is not a bad thing.

I like to keep it simple, especially as I’ve just made a mess from all the almond milk production, and I like to keep it healthy 🙂  My favourite thing to make is a quick and easy almond loaf.  It takes only a few minutes to put together, it’s very healthy, and importantly, it’s totally delicious.

The texture of the batter is mousse-like because of the moisture in the almonds.  This results in a loaf that is so soft it practically falls apart.  You need a fork to eat it.  It’s soft, light and has a slight caramel flavour as it’s sweetened with dates.  No flour, no added sugars, gluten and dairy free.  OK, it’s also kinda paleo 🙂

If you are following a low FODMAP diet and are very sensitive, you can substitute two to three tablespoons of maple syrup for the dates in this recipe.

Eat it on its own, topped with homemade nutella, more almond butter, your favourite jam, or ricotta and fresh fruit.  I love it with berries and yoghurt, especially raspberries, but it also matches beautifully with stone fruit, figs or citrus.  It would even be lovely with a sharp cheese as part of a cheese board … I mean, there are nuts, dates … just add cheese 😀

One serve provides good quality protein, is low in carbs and saturated fats, and provides a decent contribution to your daily fibre intact.

All this from leftover almond meal … that’s a pretty good deal.

Makes 1 standard sized loaf (23cm x 10cm loaf tin) that serves 12

Ingredients
450 grams almond meal, leftover from making almond milk*
5 medjool dates
4 large eggs
1 teaspoon pure vanilla bean paste or extract
1 teaspoon natural almond extract (optional)
3 teaspoons baking powder
200 grams almond milk, preferably homemade
sweetener (optional)

*This quantity is based on starting with 375 grams of almonds.  If not making almond milk, soak 375 grams of unblanched almonds for 8 – 12 hours in fresh water, covered.  The almonds will swell.  Drain well, and process in a food processor until a semi-fine meal.

Note:  This loaf is lovely if you add the finely grated zest of a lemon, lime, or orange.  Alternatively, replace the almond extract with a few teaspoons orange flower water or rose-water, or cinnamon, or a mixture of all three.  They really go really well with the almonds for a middle-eastern flavour combo.

Instructions
Preheat the oven to 180℃.

Grease a loaf tin lightly with olive oil spray or line the tin with silicone paper.  I’d recommend lining the tin with baking paper that hangs over the sides a little as this will help you carefully remove the loaf from the tin.

Place the dates in the bowl of a food processor and process until smooth.  Add all the ingredients and process until you get a lovely mousse-like batter.  The sweetener is optional.  I don’t believe it’s required as the dates give the loaf a lovely natural sweetness already but it’s up to you.

Pour the batter into the prepared tin and bake for about 50 – 60 minutes until the loaf has risen, is golden and cooked through.  It will still be extremely soft but a skewer should come out clean when inserted into the centre (with only crumbs attached).  Remove from the oven and allow to cool completely in the tin.

When cool, remove carefully from the tin and place on to a serving dish.

Store the loaf, covered, in the refrigerator.

My aunt popped around the other day with some amazing baby purple figs from her tree.  OH MY.  This was dessert tonight for me … a slice of the almond loaf, some fresh ricotta and sliced figs.  Sublime.

Almond Milk
To make one litre of fresh almond milk, you will need

250 grams raw almonds
1 litre filtered or spring water

Place the almonds in a container and cover with fresh water.  Make sure the almonds are totally covered by the water as they will swell as they soak.  Cover and allow to soak for 8 – 12 hours or overnight.  Drain the almonds and place in a blender with the filtered (or spring) water and blend until the almonds are finely ground.  Pulse a few more times, then allow to sit for 10 minutes.

Use a large piece of fine muslin or extra fine linen/cotton to line a fine sieve.  Place over a bowl and pour in the almond mixture.  Make sure to extract as much of the liquid as possible into the bowl.  When only the almond meal remains, wrap up the muslin and squeeze out as much of the liquid as possible.

At this point you can sweeten the almond milk or add a dash of vanilla or cacao or cinnamon to flavour it.  I prefer to keep it plain so I can flavour it, as needed, if required.  Pour the almond milk into a glass bottle, seal, and store in the refrigerator for up to 3 to 4 days.

NB:  Buy good quality fresh raw almonds to make sure your almond milk has a fresh, clean almond flavour, with no bitterness.

Macronutrient Profile (Almond Loaf)
Macros are provided for the loaf only (sans toppings etc).  For the almond milk, I have used average values for unsweetened almond milk.  The macros depend on the ratio of almonds to water but the variations won’t be too significant.

If you add any sweeteners to the loaf or vary it, this will impact the macros, of course.

Per serve macros are based on 12 serves per loaf.

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Filed under All Recipe Posts, Breads & Quickbreads, Breakfast, Cakes, Nuts, Protein, Special Diet

Prune & Orange Bread

It’s about time I posted something healthy because I just know I will go nuts over BAD FOR YOU recipes as the silly season descends.   This is my version of a wonderful prune bread recipe by James Beard.  I remember finding his book Beard On Bread in my local library as a teenager.   I loved this book.  The prune bread recipe was my favourite as it’s moist and full of flavour but low in fat.  Seems like disrespect to change it.  But, could it be made even better?  You betcha!  Years ago, I adapted the recipe to make it more healthy but mostly it’s the addition of orange and brandy that makes it fantastic.  OK, let’s be clear here … the alcohol evaporates during baking so it’s a little boozy in flavour but has no alcohol.  It’s the (now) not-so-secret ingredient that makes this bread special … and prunes and brandy just demand some togetherness.  And let’s not forget the orange.  This is my humble tribute to Mr. Beard, some of whose recipes I painstakingly copied out by hand because I couldn’t find the book on sale anywhere back then.  Hard to imagine now … I hope he’d approve.

The prunes in this bread make it really moist, despite being very low in fat.  It keeps well wrapped in foil and stored in a plastic bag or airtight container.  Store airtight at room temperature.  It will keep for up to a week.  You can even store it wrapped in foil, in a freezer bag or airtight container, in the refrigerator in warmer weather.

We love this for breakfast at home, on its own or spread with ricotta or quark.   It makes a beautiful change from banana bread.  You can make breakfast fancy schmancy and serve it with a dollop of ricotta cream (mix ricotta with low-fat yoghurt and add a little honey or maple syrup to sweeten), drizzled with honey and sprinkled with orange zest and walnuts or a few macerated prunes.   It’s also really good with cheese though so it makes a great addition to a cheese board instead of crackers.  It goes especially well with sharp cheeses that have bite – aged cheddar or grana padano, that kind of thing.

It’s really important that the prunes macerate in the orange juice and brandy for at least 8 hours (overnight) and up to 24 hours, if possible.  Got that?  IMPORTANT.  It really helps the prunes absorb and intensify the flavours and it makes the world of difference to both the flavour and texture of the bread.  I highly recommend planning ahead and macerating the prunes for the full 24 hours to get the best flavour.  Enjoy!  Pretty much guilt-free!

Makes 1 x 23cm loaf

Ingredients
375  grams pitted prunes
1 large orange
1/4 cup brandy
2 large eggs
250 ml skim milk or buttermilk *
1/2 cup sugar
2 teaspoons baking powder
2 cups plain flour (white or wholemeal)**
1/2 cup walnut pieces (optional)

* You can substitute yoghurt if you like or half yoghurt and half milk.  If you are lactose intolerant, use a lactose free milk or almond or coconut milk.  These all produce great results.

** If you are gluten sensitive, use a good gluten free flour mix or a gluten-free oat flour.

Directions
Chop the prunes and place them in a bowl with the grated zest and juice of the orange, and the brandy.  Mix well.  Cover tightly and place in the refrigerator or a cool, dry place for at least 8 hours (overnight) and up to 24 hours until ready to use.


Preheat the oven to 180°C.
Line the base and sides of a 23cm loaf tin with baking paper (unless using the non-stick variety).

Whisk together the eggs, sugar, and milk in a bowl.  Stir through the prunes and the remaining juice and brandy.
Sift together the flour and baking powder.  If including the walnuts, add these as well.  Fold the dry ingredients through the egg and prune mixture with a spatula.  Mix until well combined.
Pour into the prepared tin and bake at 180°C for 45 to 50 minutes. Test with a skewer – it should come out clean and the loaf golden brown on top.
Remove the loaf from the oven and cool in the tin for 5 to 10 minutes. Turn out and cool completely on a wire rack.

Note: Instead of baking in a loaf tin, it’s also great baked as individual muffins.  Reduce the baking time to around 20 to 25 minutes and check to see they don’t over bake.

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