Tag Archives: yeast free

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

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