Post by sfenhaus on Nov 25, 2014 23:21:25 GMT -5
I've been experimenting with using a flour mixture that I find VERY close to texture and crumb as AP Flour, its commonly known as WonderFlour. Its 1:1:1 hulled barley, brown rice and spelt ground into a fine flour. Here's a link to the nutritional information: recipes.sparkpeople.com/cookbook_calculate_popup.asp?ingredientIDs=5234574,20037,20005,&amounts=5263493,34800,34769,&qtys=.6666,.3333,.3333,&servings=1&food=User%20Entered%20Recipe
I also learned recently that you can use chia gel (re-hydrated chia seeds in water at a 1:4 ratio) to replace, as the rule states, 1/4 of the called for oil in a recipe. I find this handy for making baked goods in an E setting since that will usually eliminate enough added fats to bring a recipe in line.
I found this WonderFlour Pumpkin Muffin recipe and modified it (modifications will be in parenthesis).
1 3/4 cups + 1 tablespoon whole grain WonderFlour
2 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon cinnamon
1/4 teaspoons nutmeg
1/4 teaspoon allspice
1/8 teaspoons ground cloves
1/3 cup canola oil (replaced with 1/4 c. chia gel and 2 T. red palm oil)
1/2 cup brown sugar (replaced with 8 tsp. SweetBlend Brown Sugar as made on Gwen's Nest)
1 egg (replaced with carton 1/4 c. egg whites, or 2 egg whites)
1 teaspoon vanilla extract
3/4 cup pumpkin puree
1/2 cup milk (replaced with almond milk)
Preheat oven 350 degrees. Line a 12 cup muffin pan with paper or silicone liners.
Whisk together flour, baking powder, salt, cinnamon, nutmeg, allspice, ground cloves in a mixing bowl.
In a another mixing bowl, whisk together chia gel, SweetBlend brown sugar, egg whites, vanilla, pumpkin and almond milk. Add dry ingredients to wet ingredients and mix together.
Add muffin batter to muffin pan and bake for 20 minutes, until a toothpick comes out clean.
These could be sprinkled with a light dusting of SweetBlend and cinnamon, but I find its not necessary. They are very moist and don't have the overly crumbly and too spongy texture so often found in almond/coconut flour baked goods. Don't fret at the 2 T of palm oil because distributed amongst 12 muffins that's a 1/2 t. per muffin. The chia seeds add a tidge of fat too, clocking in at .375g per muffin. These are good size muffins, filling out at roughly 12g net carbs, so one should do it (which leaves you room for a little more than a half serving of another E fuel).
I also learned recently that you can use chia gel (re-hydrated chia seeds in water at a 1:4 ratio) to replace, as the rule states, 1/4 of the called for oil in a recipe. I find this handy for making baked goods in an E setting since that will usually eliminate enough added fats to bring a recipe in line.
I found this WonderFlour Pumpkin Muffin recipe and modified it (modifications will be in parenthesis).
1 3/4 cups + 1 tablespoon whole grain WonderFlour
2 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon cinnamon
1/4 teaspoons nutmeg
1/4 teaspoon allspice
1/8 teaspoons ground cloves
1/3 cup canola oil (replaced with 1/4 c. chia gel and 2 T. red palm oil)
1/2 cup brown sugar (replaced with 8 tsp. SweetBlend Brown Sugar as made on Gwen's Nest)
1 egg (replaced with carton 1/4 c. egg whites, or 2 egg whites)
1 teaspoon vanilla extract
3/4 cup pumpkin puree
1/2 cup milk (replaced with almond milk)
Preheat oven 350 degrees. Line a 12 cup muffin pan with paper or silicone liners.
Whisk together flour, baking powder, salt, cinnamon, nutmeg, allspice, ground cloves in a mixing bowl.
In a another mixing bowl, whisk together chia gel, SweetBlend brown sugar, egg whites, vanilla, pumpkin and almond milk. Add dry ingredients to wet ingredients and mix together.
Add muffin batter to muffin pan and bake for 20 minutes, until a toothpick comes out clean.
These could be sprinkled with a light dusting of SweetBlend and cinnamon, but I find its not necessary. They are very moist and don't have the overly crumbly and too spongy texture so often found in almond/coconut flour baked goods. Don't fret at the 2 T of palm oil because distributed amongst 12 muffins that's a 1/2 t. per muffin. The chia seeds add a tidge of fat too, clocking in at .375g per muffin. These are good size muffins, filling out at roughly 12g net carbs, so one should do it (which leaves you room for a little more than a half serving of another E fuel).