Tag Archives: Bread

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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Filed under All Recipe Posts, Breads & Quickbreads, Low Carb, Protein, Protein Bread, Special Diet

Sweet Potato & Rosemary Protein Bread

Sweet Potato Rosemary Protein Bread_5872_wm_5x7

Protein breads are the shizzz.  Well, they are for me.  Seeing as bread and I can’t seem to come to an understanding these days.  But protein breads are awesome.  Plus the possibilities are endless.  Sweet ones, savoury ones, all-purpose ones.   They can be light and airy or hearty and full of nutritionally dense goodness.  I love them.

I tend to steer clear of using yeast for protein breads.   Mostly because I make mine gluten-free and I don’t like using gluten substitutes.  But hey, yeast free is a bonus.  Sure I could set up a sourdough starter but I don’t have the time, inclination, or fridge space for that kind of malarkey anymore.

It is rare for a week to go by in which I don’t make at least one loaf of protein bread.   I like my lower carb ones for daytime as I tend to eat most of my carbohydrates later in the day.  But I do like to have a lower fat, higher carb bread that I can enjoy with my evening meal or an evening snack with cheese.  It is also great as part of a post workout meal.

This savoury bread with sweet potato and rosemary is fantastic with soup, filled with chicken, eggs and vegetables, or anything you like.  It is a great addition to a cheese board too.  What a great idea for Christmas, yes?  It has a proper bread texture and is quite hearty but light.

I hope you enjoy it!  It is free of added gluten, nuts, sugar, yeast, and dairy.   A one-tenth of a loaf serving will give you 93kcals, 12.5g of protein, 0.7g fat (0.1g saturated), 8.3g carbohydrates (1g sugars), and 2.3g of dietary fibre!  That’s pretty awesome by way of macros, isn’t it?

Make it.  Now. 🙂

Makes 1 x 21cm x 10cm loaf

Ingredients

  • 135 grams cooked sweet potato (boiled or baked)
  • 300 grams liquid egg whites (or 4 whole eggs)
  • 90 grams unflavoured rice protein isolate (or substitute micellar casein)
  • 75 grams oat flour (gluten-free or substitute quinoa flour)
  • 15 grams psyllium husks
  • 1 teaspoon sea salt
  • 1 teaspoon bicarbonate of soda
  • 1 1/2 tablespoons fresh rosemary, finely chopped

Directions
Preheat the oven to 180℃.

Line the loaf tin with non-stick silicone paper or grease and dust with a little oat flour.  Set aside.

Place all the ingredients, except the rosemary, into the bowl of a food processor.  Process until the dough is smooth.  Alternatively, you can puree the sweet potato and combine all the ingredients in the bowl of a mixer and mix on a low to medium speed until the dough is smooth and light.

Stir in the rosemary until well-distributed in the dough.  Transfer the dough to the prepared tin, and bake for about 25 to 30 minutes until cooked through.  Do not over bake the loaf.  Remove from the oven and allow to cool in the tin.

Turn out and slice to serve.  Keeps well for several days if stored wrapped in foil, in a freezer bag, in the refrigerator.

Sweet Potato Rosemary Protein Bread_5875_wm_1x1

Macronutrient Profile

I have provided macros as per the recipe above, using liquid egg whites and rice protein isolate.  If you substitute other ingredients, you will have to account for these changes.

Sweet Potato & Rosemary Protein Bread_macros

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Filed under All Recipe Posts, Protein, Protein Bread, Savouries, Special Diet

Chocolate Banana Protein Bread

I’ve recently been craving a sweet bread for breakfast again, but I don’t like anything cakey or too sweet first thing in the morning.  I prefer my breakfast to be infused with a natural fruity sweetness from fresh fruits … or baked into something I can eat warm.  Especially now that the mornings are getting decidedly cooler.

Boo.   This is serious.  I hate the cold.  I hate biting cold winds most of all.  Not looking forward to it.

So any breakfast intervention is going to have to involve chocolate if it’s going to have any chance of distracting me from the oncoming cold season and turn my frown upside down.  Chocolate can do that.

Throw in some overripe bananas with the chocolate and I’m all a-giggle again.

OK, I’m not given to the giggles, but you get the idea:

CHOCOLATE + BANANAS = HAPPINESS

Chocolate banana bread makes for a super happy breakfast.  Snack.  Anytime.  YUM.  Yes indeed.

Making it healthy and packed full of protein, a cacao powerhouse of anti-oxidants, walnutty omega-3 goodness, and a little oomph from some oats and you’ve got yourself a well-rounded breakfast or snack.

This bread is not cake.  It is soft, slightly moist bread with a light texture from the use of whey protein.  If you prefer a slightly denser, more cake-like bread, you could use pea protein isolate instead of the whey.  I’ve also added sweetener as optional.  It all depends on your sweet tooth and how much sweetness the bananas impart to the batter.  There is quite a lot of variation in the sweetness of bananas so use your judgement and add in some sweetener of your choice, if you prefer it.   Very chocolatey and very bananary (it’s a word.  It is now.  I said so).

I love this bread served slightly warm with a little fresh, organic butter or with more smashed fresh banana on top and maybe a scrape of almond butter, or a dollop of Greek yoghurt for breakfast … or a drizzle of melted chocolate.  For decorative purposes, you understand!

It would make a BITCHIN’ French toast.  OH MY.  That’s tomorrow morning’s brekkie sorted.  With smashed bananas on top … and that drizzle of chocolate.  😀

If you cut this into about twelve thick slices, each slice will give you around 125kCals, 9.1g protein, 6.5g fat (0.7g sat), 7.5g carbohydrates (3.9g sugars), and 2.5g dietary fibre.  Not too shabby!  Remember that you are getting a nice dose of omega-3s from the walnuts, so it’s all good.

Energy to move, power to lift.

Makes 1 loaf  (21cm x 10cm loaf tin)

Ingredients
100 grams walnuts or almonds, ground fine
250 grams very ripe banana (edible flesh only, about 3 bananas)
250 grams liquid egg whites (or 4 whole eggs)
45 grams oat flour or rolled oats (gluten-free, if required)
50 grams unflavoured whey protein (I used Professional Whey NZ WPI)
40 grams raw cacao
1 teaspoon pure vanilla extract / bean paste or seeds scraped from 1 vanilla pod
1 1/2 teaspoons baking powder (gluten-free)
sweetener, to taste (optional)*

*I did not add any more sweetener as the bananas were very ripe and super sweet enough for me.  However, check the batter to make sure it is sweet enough for you.  If not, add some of your preferred sweetener, whether it be honey or maple syrup, pureed medjool dates, coconut or rapadura sugar, or stevia or a stevia blend like Natvia.

Instructions
Preheat the oven to 180℃.

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

Place all the ingredients into the bowl of a food processor and process until the batter is smooth.
If using whole nuts, grind these beforehand with the rolled oats, if using.

Pour the batter into the prepared loaf tin.  Even the top, if you’d like a square loaf.

Bake for about 45 – 50 minutes until risen, and a skewer inserted in the centre comes out clean.  Remove and cool on a wire rack before turning out.

This loaf keeps, wrapped in foil or a freezer bag, in the fridge for up to a week.  You can also freeze it.  If freezing, it’s easier to slice the loaf before freezing.

Fabulous when served slightly warm with a smear of fresh, organic unsalted butter, smashed bananas … 😀

ps: forgive the pics … they were taken quickly in poor lighting and while I was hungry LOL

Macronutrient Information
I have based the macronutrient information on the recipe, as stated above.  If you make any substitutions for the ingredients, note that the macros will change.  I’ve included both whey and pea protein versions.  As you can see, there is hardly any change in macros.

I used walnuts and no additional sweetener.  If you use almonds and/or add sweetener you will need to consider the impact on macros.

Macros for the whole loaf – just divide by the number of slices you cut!

26 Comments

Filed under All Recipe Posts, Breakfast, Chocolate, Fruit, Protein, Protein Bread, Special Diet

Lemony Almond Protein Bread

Welcome to Almondfest 2012 … or maybe Protein Bread Fest?

Anyone following the CCM Facebook page will notice I’ve gone totally nuts with the almonds lately.  I’ve recently started making my own fresh almond milk again, after a long period of laziness.  I just got sick of buying almond milk that wasn’t 100% almond milk.  I like to know my food’s origins.  Since I use and consume vast quantities of almond milk, it makes sense to make my own.   It’s cheaper too.  So now I just buy vast quantities of organic raw almonds and make everything from scratch.  Almond milk, and of course almond butter, yummy almond baked things, and this now includes protein bread with almonds.  I’ve been a bit protein bread crazy too of late 🙂

This almond bread is adapted from a lovely recipe by 24/7 Low Carb Diner.  Lisa is a genius.  The recipe is fantastic!  Make it.  Do it NOW.   But, as I’m a natural-born hacker, I had to hack away and adapt this fabulous recipe into oblivion.  Well, not quite oblivion.  A little extra protein, a little more fibre, a fresh zesty lemon yumminess … it’s beautiful.  Truly scrumptious.  Way too delicious to be this healthy.  I kid you not.

No, I didn’t add any protein powder.  Doesn’t need it.

Yes, I was tempted.  Doesn’t need it.

We are having some renovations done at home so the house is upside down and I have nowhere now to take pictures.  I’ve moved furniture and side tables into pools of fast changing light just to rush this post so I can share this wonderful recipe with you!  Hopefully, you get a sense of the deliciousness of this bread, despite the pics.

Plus, I’ve been reminded a couple of times by my protein gal pal extraordinaire over at Protein Pow(d)er … so this one’s for you, Anna!

I love love LOVE this almond bread!  Adding a little psyllium makes it more bread-like in texture.  It’s fabulous with any topping or as an accompaniment to any meal.   It makes excellent toast, and would make an awesome French Toast (ooh la la).  I love it with tuna or salmon gravlax as the lemon and almond combo is perfect with fish.  Dijon mustard loves this bread and so does any type of salad vegetable.

No need to suggest that chocolate goes well with this, is there?  I mean, seriously, it really really does.  I love to melt a little dark chocolate and drizzle or spread it all over a slice.  Also wonderful with fruit and ricotta as a topping.  Jam.  More almond butter.  Be radical … try it without anything.  Yum.

Oh who am I kidding?  ANYTHING.  It goes with literally ANYTHING.

Trust me.  Make it.  Bake it.  Eat and enjoy it.

I’ve made it a few times now with variations and it never disappoints.   You don’t need to make your own almond butter, I just do because I prefer it (cheaper, easy, I know what’s in it …).  You can use whole eggs in this recipe, but I like to give the loaf extra lightness and more protein per serve so I’ve gone with the egg whites only.  A few variations are included with the recipe.

More almondy stuff coming soon … what to do with that leftover almond meal from making almond milk?  Oh wow … 🙂

Macros in their usual spot, below the recipe.  This is a low carb bread, with plenty of protein and healthy fats.

It is also gluten and dairy free, suitable for anyone following a low FODMAP diet.  Some of you will see it as either paleo or vegan, depending on your dietary leanings.  It is all these things and so much more 🙂

As a guide, if you were to slice the loaf into 20 equal slices, a serving of 2 slices would provide: 243.4kCals, 10.2g protein, 20.5g fat (1.4 saturated), 3.2g carbohydrates (2g sugars), and 4.7g of dietary fibre.

Energy to move, power to lift.

Makes 1 loaf  (21cm x 10cm loaf tin)

Ingredients
375 grams raw almonds* or 100% raw almond butter
250 grams liquid egg whites (or whole eggs)
15 grams (2 tablespoons) psyllium husks
1 teaspoon baking soda (bi-carbonate of soda)
1/2 teaspoon sea salt
1 small lemon OR 1/2 large lemon

*You can substitute dry roasted almonds for a more toasty flavour.  I prefer to start with whole almonds and make my almond butter first but it won’t affect the texture of the bread if you use ready-made nut butter.

Instructions
Preheat the oven to 180℃.

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

If using whole almonds, place the nuts into the bowl of a food processor and process until it forms a smooth paste.  This will take time, and you will need to scrape down the sides of the bowl now and then.  Depending on the sturdiness of your processor, you might need to let it rest now and then to make sure it does not overheat.

Add the egg whites, psyllium, baking soda, and salt to the almond butter.  Finely grate the zest of the lemon and add this as well.  Finally, add the juice of the lemon.  Process until smooth.
If using prepared almond butter, you can simply add all the ingredients to a large mixing bowl and mix with an electric mixer until the batter is smooth.

Pour the batter into the prepared loaf tin.  Even the top, if you’d like a square loaf.

Bake for about 40 – 45 minutes until golden and risen, and a skewer inserted in the centre comes out clean.  Remove and cool on a wire rack before turning out.

This loaf keeps, wrapped in foil or a freezer bag, in the fridge for up to a week.  You can also freeze it.  If freezing, it’s easier to slice the loaf before freezing.

Variations
This bread would also be great made with walnut, cashew or sunflower seed butters.  Peanut butter would also work but will have a very strong flavour.  Might be good with chocolate or fruit preserves, or banana.  There is no downside to this bread.   You could also add some flaxseed meal to the mix or chopped nuts for added texture and crunch.

I have also made this bread with lime instead of lemon zest and juice and it was wonderful.

Delicious topped with tuna, avocado, mustard and wild rocket 🙂

Macronutrient Information
I have based the macronutrient information on the recipe, as stated above.  If you make any substitutions for the ingredients, note that the macros will change.

To determine the macros per serve, simply divide the macros provided here by the number of slices you cut from the loaf.  Macros will vary depending on how many slices and how evenly you cut them.

31 Comments

Filed under All Recipe Posts, Nuts, Protein, Protein Bread, Savouries, Special Diet

Whey To Go Protein Bread

We’re clearly on a fitness bender over at my place now.  Well … *looks around in vain* … at least I am.  No fear.  Desserts, cakes, pastry, whatever coming up again soon what with a few birthdays and an anniversary looming at the end of February.  I promised badass proper truffles too, didn’t I?

Just a little more protein to end the week on a whey cool note.  Or toasty.  It makes good toast, this one. 😀

I normally abhor baking with whey.  Detest it.  It tends to dry everything out like wind-burn on raw skin at a surf beach.  Sometimes putting it anywhere near a source of heat will leave you feeling as though you’re chewing on the rubber tyres of your car.  Some people adapt to that.  I find it totally unacceptable.  I don’t like chewing on rubber tyres.  So my protein powders of choice for baking are typically of the pea and brown rice varieties.  Pea protein is especially fabulous as it’s a pretty good substitute for flour, when mixed with other flours and nut meals.   But I figure if you want bread to be truly bread like, a little whey might  go a long way to getting that slightly drier wheat bread texture.

Add enough moisture to the dough and you can bake yourself a whey-better-than-acceptable loaf of protein bread that can be used for sandwiches, toast, whatever takes your fancy.  This loaf is quite high in protein and good carbs but low in fats and sugars.  It also packs a punch in fibre.  Psyllium is added to the loaf, both for the fibre content and because it can act a bit like gluten in a gluten-free loaf, helping the texture to open up a bit.  Did you know that?  No?  Neither did I.  Now we do.  Good for us!

If you prefer a softer crumb, I give directions below for a version using pea protein in place of the whey.  If you wish to make this dairy-free, you can replace the yoghurt with soy or coconut yoghurt or coconut cream.  Just remember that this will impact on the fat and carb content as well as the overall amount of protein per serve.

If you cannot source an unflavoured whey protein, try to choose a neutral flavoured whey such as vanilla.  Be warned, though, that it will be sweetened and so that might impact on the flavour and suitability for use in savoury sandwiches etc.

This is a sturdier loaf than the Omega-3 Protein Bread I posted recently, which was very soft and more like a focaccia, due to the high flax and olive oil content in the recipe.  It lends itself more to toast and sandwiches as well as an accompaniment to meals and snacks.  It is really good topped with a little organic butter or coconut oil as well as peanut or your favourite nut butter.  I don’t have to tell you it’s great with some homemade chocolate nutella, do I?  Didn’t think so 🙂

It’s all gluten-free and suitable for those of us on low fructose/fructan diets.  Fills you up but doesn’t bloat.  Important before and after a workout, yeah?

Energy to move, power to lift.   Enjoy 🙂

Makes 1 loaf  (21cm x 10cm loaf tin)

You can easily double the recipe and bake it in a 23cm x 11cm loaf tin or mold.

Ingredients
100 grams quinoa flour (you can substitute oat flour if you wish)
45 grams coconut flour
15 grams (2 tablespoons) psyllium husks
60 grams (2 scoops) un-flavoured whey protein (I use Professional Whey NZ Whey Protein Concentrate)
2 teaspoons baking powder
1/2 teaspoon baking soda (bi-carbonate of soda)
1 teaspoon sea salt
285 grams (1 cup) liquid egg whites
125 grams fat-free plain yoghurt (or greek yoghurt)

Instructions
Preheat the oven to 180℃.

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

Place the dry ingredients into a large mixing bowl.  Whisk together the egg whites, and yoghurt.  Add the liquid ingredients to the dry mixture and mix until you get a sticky batter.

Pour the batter into the prepared loaf tin.  Even the top, if you’d like a square loaf.

Bake for about 30 – 35 minutes until golden and risen, and a skewer inserted in the centre comes out clean.  Remove and cool on a wire rack before turning out.

This loaf keeps, wrapped in foil or a freezer bag, in the fridge for several days at least.  You can also freeze it.  If freezing, it’s easier to slice the loaf before freezing.

Variation: Pea Protein Bread
For a softer bread and crumb, this pea protein variation is really good.   Simply substitute the same amount of pea protein isolate for the whey and decrease the amount of yoghurt as follows:

60 grams un-flavoured pea protein isolate (I use Vital Protein)
90 grams fat free plain yoghurt (or greek yoghurt)

Proceed as per the recipe above.

Macronutrient Information
I have based the macronutrient information on average values for all ingredients, except the protein powders and yoghurt, where I have used the values for the ones I have used.  It’s not easy finding high protein plain yoghurt that don’t have a high carb content here in Australia.  Greek yoghurt typically does not have a higher protein content here in Australia (I know Chobani is becoming available but … well … waiting … will see what the fuss is about).  In the meantime, I use Elgaar Farm Organic Fat-Free Yoghurt (plain) which has slightly more protein, tastes AWESOMETASTIC, and is, well, organic and good for you 🙂

If you make any substitutions for the ingredients, note that the macros will change.

Macros for both versions of the bread are as follows:

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Filed under All Recipe Posts, Protein, Protein Bread, Special Diet