Tag Archives: protein 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

25 Comments

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

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

 

 

11 Comments

Filed under All Recipe Posts, Breads & Quickbreads, 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

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

6 Comments

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

Banana Chocolate Chunk Protein Bread

You’d be forgiven for wondering why the number of recipes pairing bananas and chocolate on this blog are proliferating.  Well, the truth is … I really love bananas with chocolate.  But I’ve also found that bananas, like berries, are a fruit that I can eat and enjoy without fear of a nasty GI Jane backlash from my gut.  So there is no bad with bananas and let’s be totally honest here.   Doesn’t everyone love bananas with chocolate?  Almost everyone, then? 😉

This isn’t the first banana and chocolate protein bread on this site … but I’ve turned the first one upside down and spun it around this time.  I love a chocolate bread with bananas in it, but I also love a banana vanilla bread with some chocolate strewn throughout.  Something for every mood and for everyone.

Down to business!  This bread has an open texture and is moist and light for a protein bread.  I did not add any extra sweetener as I quite like the sweetness from the banana.  If you prefer your bread sweeter and more cake-like, feel free to add some, to taste.  I also used 100% cacao chocolate as I love the contrast of the intense chocolate to the banana.  Use whatever you prefer, but know that a lower cacao content will generally mean the carbohydrate content will increase, mostly due to the addition of sugar.

Of course, some of you prefer to use flavoured protein powders.  If so, this would work best with vanilla flavoured.  In that case, you can omit the vanilla, and you may find that the sweetened powder will make the bread sweet enough, if you prefer it sweeter.

This recipe is suitable for anyone on a low fructose and fructan diet, as well-being tree nut free.  If you use gluten-free oat flour, it will also be suitable for anyone on a gluten-free diet.  You can use rice protein in place of the whey and casein along with a non-dairy yoghurt substitute if you wish to make it dairy free.  There are some great coconut milk based yoghurt out now which would be fantastic in this bread.   This bread is also refined sugar free and free from added unrefined sugars.

The photos are pretty simple as I was busy cooking up my weekly stash of goods.  Making an effort to get my daily diet back on track this week!  This banana bread is my guilt free, nutrition-packed, snack on the go 🙂

You will find the macronutrient profile at the bottom of the recipe.  This recipe serves about six so that one-sixth of the recipe provides about 19 grams of protein.  It has some good quality carbohydrates, is relatively low in fat and provides about 3 grams of dietary fibre.   Not bad at all, is it?  🙂

Makes 1 loaf  (21cm x 10cm loaf tin)

Ingredients
165 grams egg whites (or 3 large eggs)
225 grams very ripe banana (edible flesh only, about 3 medium)
75 grams oat flour (gluten-free, if required, or substitute quinoa flour)
15 grams coconut flour
40 grams unflavoured whey protein (I used Professional Whey NZ WPI or rice protein)
30 grams unflavoured micellar casein (I used Professional Whey Micellar Casein or rice protein)
1 teaspoon vanilla powder (I used Professional Whey Organic Vanilla Powder.  Substitute vanilla bean paste or seeds scraped from 1 vanilla pod)
1 teaspoon bicarbonate of soda
150 grams 0% thick Greek yoghurt (I used Chobani Plain 0%)
50 grams dark chocolate, chopped into chunks or shavings (I used Willie’s Cacao Venezuela Black Carenero 100%)
sweetener, to taste (optional)*

*I did not add any 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.

Directions
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 egg whites (or whole eggs) into a large mixing bowl.  Mash 150 grams of the banana and add to the egg whites.  Beat on a low to medium speed until the egg whites are frothy and the banana is well incorporated.  The mixture should be whipped and creamy.  Reserve the remaining 75 grams of banana.

Sift together the oat flour, coconut flour, whey and casein powders, vanilla powder, and bicarbonate of soda.  Add half of the dry ingredients to the bowl and mix well.  Add the yoghurt and beat again.  Add the remaining flour mixture and beat until smooth.    If you wish to make this bread sweeter, test the batter and add your preferred sweetener and mix in well.

Slice or chop the reserved banana.  Add the banana and chopped or shaved chocolate and fold in to the batter.  Pour the batter into the prepared loaf tin.

Bake for about 30 to 35 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, in a freezer bag, in the fridge for several days.   It is best served slightly warm.  It’s fantastic spread with some freshly made peanut butter or topped with ricotta, cottage cheese, or thick yoghurt and extra fruit as a snack, breakfast, or dessert.

Macronutrient Profile
The macros provided below are all based on the recipe as stated.  I used egg whites and the combination of whey and casein proteins as stated.  Expect some variations if you use other protein powders and if you use whole eggs, although the variance will be small.

The difference might be more pronounced if you use a different chocolate, unless you use another 99% or 100% cacao chocolate.

8 Comments

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