chocchillimango
Well-known member
Here's a nice way to get some extra protein and some extra omega-3s into your diet ... plus it's bread and it's lower in carbs than grain bread.
It's grain, yeast, gluten, lactose, sugar, nut and badness free.
Fats are almost totally the good omega-3 and mono-unsaturated kind and carbs are the good kind, not sugars.
Been having this with salmon, tuna, salads, awesomeness. Fills you up but doesn't bloat you.
Recipe link is here for full details: Omega-3 Protein Bread | Chocolate Chilli Mango
but here is the basic recipe:
Makes 1 loaf (I baked it in a 23cm x 10cm loaf tin for a longer loaf with less height).
Best sizes: 23cm x 10cm, or 21cm x 10cm for a shorter, taller loaf, or form the dough freeform like a focaccia.
Ingredients
73 grams (2/3 cup) quinoa flour*
80 grams (2/3 cup) ground flaxseed meal
50 grams (2/3 cup) un-flavoured pea protein isolate
1 tablespoon baking powder
1 teaspoon sea salt
265 grams (1 cup) liquid egg whites
55 grams (1/4 cup) extra-virgin olive oil OR use 27 grams (1/8 cup) EVOO for a lower fat loaf
75 grams (1/3 cup) water
*If you cannot find quinoa flour, you can substitute soy, oat, or buckwheat flour or any gluten-free flour such as teff, amaranth, coconut, whatever. You can also replace it with another 2/3 cup of flaxseed meal. Please note that these changes will impact the macros for the loaf (eg all flax increase fat and drops carbs).
Given the moisture in this bread, it should work OK with whey as well but try to use WPC as WPI can be bitter.
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 mould. If baking freeform, line the tray with silicon baking paper.
Place the dry ingredients into a large mixing bowl. Whisk together the egg whites, oil, and water. Add the liquid ingredients to the dry mixture and mix until you get a sticky batter. If using the lower quantity of EVOO, you may need to add a little extra water. Try adding one tablespoon at a time.
Pour the batter into the prepared loaf tin. Even the top, if you’d like a square loaf.
If baking freeform, let the dough sit for 5 minutes before turning it out on to the baking tray. It will thicken up slightly and be easier to manage.
Bake for about 30 minutes until golden and risen. 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.
Macros: for the WHOLE loaf: P100/F85/C77 kJ5932/kCal1417 (full fat version) and P100/F54/C77 kJ5932/kCal1417 (lower fat version)
It's grain, yeast, gluten, lactose, sugar, nut and badness free.
Fats are almost totally the good omega-3 and mono-unsaturated kind and carbs are the good kind, not sugars.
Been having this with salmon, tuna, salads, awesomeness. Fills you up but doesn't bloat you.
Recipe link is here for full details: Omega-3 Protein Bread | Chocolate Chilli Mango
but here is the basic recipe:
Makes 1 loaf (I baked it in a 23cm x 10cm loaf tin for a longer loaf with less height).
Best sizes: 23cm x 10cm, or 21cm x 10cm for a shorter, taller loaf, or form the dough freeform like a focaccia.
Ingredients
73 grams (2/3 cup) quinoa flour*
80 grams (2/3 cup) ground flaxseed meal
50 grams (2/3 cup) un-flavoured pea protein isolate
1 tablespoon baking powder
1 teaspoon sea salt
265 grams (1 cup) liquid egg whites
55 grams (1/4 cup) extra-virgin olive oil OR use 27 grams (1/8 cup) EVOO for a lower fat loaf
75 grams (1/3 cup) water
*If you cannot find quinoa flour, you can substitute soy, oat, or buckwheat flour or any gluten-free flour such as teff, amaranth, coconut, whatever. You can also replace it with another 2/3 cup of flaxseed meal. Please note that these changes will impact the macros for the loaf (eg all flax increase fat and drops carbs).
Given the moisture in this bread, it should work OK with whey as well but try to use WPC as WPI can be bitter.
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 mould. If baking freeform, line the tray with silicon baking paper.
Place the dry ingredients into a large mixing bowl. Whisk together the egg whites, oil, and water. Add the liquid ingredients to the dry mixture and mix until you get a sticky batter. If using the lower quantity of EVOO, you may need to add a little extra water. Try adding one tablespoon at a time.
Pour the batter into the prepared loaf tin. Even the top, if you’d like a square loaf.
If baking freeform, let the dough sit for 5 minutes before turning it out on to the baking tray. It will thicken up slightly and be easier to manage.
Bake for about 30 minutes until golden and risen. 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.
Macros: for the WHOLE loaf: P100/F85/C77 kJ5932/kCal1417 (full fat version) and P100/F54/C77 kJ5932/kCal1417 (lower fat version)
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