Tag Archives: high fibre

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.

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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

25 Comments

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

Cauliflower Protein Bread

Cauliflower Protein Bread_5936_wm_1x1

If you dislike cauliflower, I suggest you move right along … there is nothing for you in this post.  Don’t make this bread because you’ll be all “oh, I hate this bread.  I can taste cauliflower!”.    Well, yes, that’s kind of the point 😉  Perhaps scan through some past offerings on the blog and find another recipe you might like … because this post is all about cauliflower and its awesomeness as the basis for a healthy grain-free bread!  So, if you love your cauli, as do I, then read on … 🙂

Many of you know that there are some awesome cauliflower and cheese based pizza crust recipes on the interwebs.  There are also some related cauliflower bread recipes.  But here’s the thing.  I don’t like my bread to fall apart so I can’t slice it … and invariably, many of these do.  Because they’re mostly the pizza crust baked as a flat bread.  Taste great, but not very practical, unless you like to eat your bread with a spoon.  I do not.

So my challenge is, how do I make a cauliflower bread that is still mostly cauliflower and lovely and moist, and doesn’t rely on lots of added flour for structure and body.  My goal was to make a cauliflower bread that was low in both fat and carbs but high in protein and fibre and that allowed me to have my extra serve of vegetables in a different form.  I like variety.  I love protein breads.   It’s a gimme.

You don’t care about my craziness though … so here we go.   This bread is delicate, because it is like a serving of cauliflower in bread form.  When still warm, it’s lovely with a little butter melting into it.  Yum.  So much for the low-fat criteria … 😀  It’s obviously great with cheese and pickles, but also served alongside soup, or any meat or vegetarian based meal.

I have added a little Grana Padano (or you could use Parmigiano Reggiano) but please use the real thing.  There aren’t many things as horrible as faux Parmigiano cheese.   Alternatively, use a little really sharp cheddar or other hard cheese.   The subtle but sharp hint of the Parmigiano is great with cauliflower.  I’ve also added a little chilli to my bread.  Then again, I like to add chilli to almost everything.  Honestly, the possibilities are huge.  You can add some smoked or sweet paprika, finely chopped fresh herbs, or finely sliced olives … pretty much whatever you like.  Keep it simple though as too much clutter in your bread makes it difficult to slice and less versatile.  You will also tire of it very quickly.  Keep it simple.

A serving of two slices (based on twelve slices per loaf) will yield about 110kcals, 15.1g protein, a low 2.7g fat (1.4g sat), only 5.1g carbohydrates (2.7g sugars), and a whopping 4.2g of dietary fibre.  I dare you to hate those macros!

This bread is naturally gluten and tree nut free.  While it is not low FODMAP, if you do not have an issue with galactose or lactose, then it is OK for you too.  If you prefer to make it dairy free, or do not use protein powder, substitute the protein powder with extra coconut flour instead as indicated in the recipe.

It bakes up well as a loaf but you could also make this as mini loaves or muffins so you don’t have to slice them up.

Enjoy!

Cauliflower Protein Bread_5933_wm_1x1

Makes 1 x 21cm x 10cm loaf or 12 muffin-sized breads

Ingredients

  • 575 grams chopped cauliflower (about 1 medium cauliflower)
  • 25 grams coconut flour
  • 45 grams unflavoured micellar casein* (substitute whey or rice protein isolate or 30 grams coconut flour)
  • 25 grams Grana Padano or Reggiano cheese, grated
  • 1 teaspoon sea salt
  • 1 teaspoon bicarbonate of soda
  • 1 large egg (52 grams, shelled)
  • 198 grams liquid egg whites (about 6 large egg whites)
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon chilli, smoked paprika, roasted garlic, or some finely chopped fresh herbs (optional)

*You can omit the casein powder if you like and just add another 25 grams of coconut flour.

Directions
Preheat the oven to 200℃.

Line the loaf tin with non-stick silicone paper.  It pays to use a double thickness of paper for this.  Set aside.

Place the cauliflower in to the bowl of a food processor.  Pulse a few times, until chopped finely.  It will resemble cauliflower rice.   Add the remaining ingredients and pulse until smooth.  If you are adding chilli, paprika, garlic, or herbs, to the bread, add them with the other ingredients.  Adjust the seasoning, if desired.

Transfer to the prepared tin and smooth the top.  If you prefer to sprinkle some chilli or herbs on top, do it now.

Lower the oven temperature to 190℃ and bake the bread for 10 minutes.  Reduce the temperature to 180℃ and bake for a further 50 minutes, or until risen and golden and cooked through.

Remove from the oven and cool on a wire rack, in the tin.  When cool, carefully remove the bread, and serve.

Store, wrapped in foil in a freezer bag, in the refrigerator.   It will keep fresh for several days if stored this way.

Cauliflower Protein Bread_5939_wm_1x1

Macronutrient Profile

I have provided macros as per the recipe above.  If you substitute other ingredients, you will have to account for these changes.  Further, you will have to account for any extra ingredients you add to the bread, in terms of flavourings.

Cauliflower Protein Bread_macros

29 Comments

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