Tag Archives: soy flour

Low Carb Wheaten Scones/Bread

25 Nov

Low Carb Wheaten Scones

Looking through my bread recipe collection, I came across a recipe for Irish Wheaten Bread given to me by an Irish lady I met a long time ago and to whom I have since lost contact. I’ve made this bread a few times and although it has always turned out perfect, just like the lady demonstrated to a group of us, it wasn’t favourably received at home because it was a bit sweet and had more of a cake-like rather than a spongy texture like regular bread (yeast is not used). I, on the other hand, enjoyed it very much but having to consume the whole loaf by myself was a bit much. This type of bread doesn’t keep moist for long and is best eaten fresh out of the oven.

Since there was a possibility of making these into Wheaten Scones ie. smaller portions, I chose this recipe to redevelop into a low carb version.

The end result is a scone which comes close to the original and which I can finally enjoy with butter. I don’t quite like butter with my Low Carb Sunflower Seed Loaf which is now a breakfast staple in our home. With these scones you need to slather butter or cream cheese on them! Low carb sinning! Continue reading

Inconsistent Nutritional Information – What’s right?

14 Oct

Do you like me, look at the nutritional information on the back of food item packagings before purchasing? I do – to check the carbohydrate count in an effort to keep down the amount of carbohydrates I eat.

As I do this more often and become more familiar with the amount of carbohydrates a particular item is ‘supposed’ to contain, I have come to realise that there are inconsistencies. One producer will list a figure and another will have a figure waaaay off! We are not talking about small differences but sometimes double the amount.

I’ve already come across 3 food items where I’ve ask myself, so now, who is correct? And I’m talking about comparing ingredients in their most basic form where nothing is added and comparing weight for weight.

For example, almonds. Looking randomly through websites from 3 countries listing nutritional information for 100gr raw almonds, these were the values. A UK website called Weight Loss Resources states that 100gr of raw almonds contains 8.1 gr carbohydrates; the nutritional information on the back of the almond packet I always use says 100g raw almonds contains 9.4 gr carbohydrates, while Spark Recipes, the website I use to calculate the nutritional values of my recipes, says that 100gr raw almonds contains 19.7 gr carbohydrates. I have come across others which say 21gr or 22 gr carbohydrates per 100gr and these are usually American websites. That’s double the amount!

Same with dried apricots. I bought a packet of organic dried apricots not too long ago from a supermarket here in Munich which listed the carbohydrate content of 100gr as 39 gr carbohydrates. According to American online retailer Nuts Online, 100 gr organic dried apricots have 72.5 gr carbohydrates! Healthy Supplies based in the UK have apricots with 58 gr carbohydrates per 100 grams. Again, a huge discrepancy.

Yesterday, I had another shock. The brand of soy flour I use, produced by a reputable German organic products manufacturer called Sobo, says that 100gr of soy flour contains 3.2 gr carbohydrates. Spark Recipes’ calculator says 35.2 gr carbohydrates – that a whopping 32 gr difference! I’ve surfed around and there are other sites which say that soy flour has 3+ gr of carbohydrates and a lot more which say that it has 30+ gr of carbohydrates. And this has nothing to do with whether the soy flour is full-fat or defatted.

Obviously, if I am using 3.2 gr carbohydrates per 100gr in my calculations, the final carbohydrate value of my recipe will be a lot lower than if I were to use 35.2 gr!!

These are just the 3 inconsistencies I noticed. There must be many more items like this. We are fed with all kinds of information, right and wrong, and are often misled without being aware of it. So although I do try to be accurate when I do my nutritional calculations, I may not be giving you the right information. For me though, I think what is important is how my blood glucose values react to the meal I have consumed – if my values are acceptable, then I’m happy!

Low Carb Sunflower Seed Loaf

27 Jun

After putting off posting a low carb bread loaf for so long, I’ve decided that this recipe below is good enough to share. I’ve been playing around with ingredient combinations for months, sometimes even forgetting to take note of what went in and this one is by far the best – to me at least. One thing I’ve noted and had problems with is the rising. At times, the bread will rise beautifully and at times, not much. That’s when the end result will taste gummy. Sometimes the gluten will get stringy and sometimes, it mixes in nicely. A tad more water may make the difference. I’m now so satisfied with the outcome of this bread I don’t experiment anymore. The problems with stringy gluten strands in the bread have disappeared after so much practice. Whatever you do, don’t use the bread machine, just put all the dry ingredients in a bowl and stir in the warm liquid gently with a spoon. Then use your hands to knead lightly into shape. Don’t overknead.

I now throw  in a handful of sunflower seeds and 1 tsp chia seeds everytime I make the bread. I’ve also put in some millet – but only because I was trying to get rid of the leftover millet in my pantry. Millet is  not exactly a low carbohydrate item. Other suggestions are sesame seeds and pumpkin seeds. You might have other ideas.

Low Carb Sunflower Seed Loaf

100 gr flaxseed meal

100gr finely ground almonds

30 gr soy flour

10 gr wheat bran

200 gr gluten

1 packet yeast (9 gr)

1 tsp salt

1/2 cup sunflower seeds

Optional: chia seeds, sesame seeds or pumpkin seeds

250 ml lukewarm buttermilk

150 ml warm water

Heat your oven to about 50 degrees C for 10 min and turn off the heat.

Put all the dry ingredients in a bowl and stir to mix. Add the buttermilk and water and stir gently. If it looks like the liquid is not enough, add more water bit by bit till you are able to form a nice ball.

You can either put the ball on a baking sheet lined with parchment paper or put it into a loaf pan lined with parchment paper like illustrated below.

I’ve also tried baking with a silicon loaf pan. I usually advocate baking low carb items with silicon wherever possible due to the ‘non-conventional’ ingredients which tend to stick heavily – except in this case. Although the bread literally fell out of the pan without any sticking after baking, the shape was something else. During the rising process, because the dough was heavy, it pressed against the sides of the wobbly silicon pan and expanded sideways. So although there was nothing wrong with the end product, it looked out of shape. If you don’t mind, then do use silicon because it is a blessing.

Cover the pan with some tented aluminium foil and put it into the warm oven (switched off!) and leave the bread to rise for 50 min.

Once the bread has risen, take off the foil, close the oven door and turn on the oven to 180 degrees C. Bake the loaf for 55 min. Take out and let cool.

* You can also slice the whole loaf and freeze it, taking out the amount you need the night before. I usually freeze half a loaf and once the first half is eaten up, I will defrost the next half overnight in the fridge.
* I would not recommend leaving this bread outside on the kitchen counter for too many days. It depends on the temperature. I left half a fresh loaf out in June when the day temperature was about 25 degrees C and it was covered in mold within 2 days. I must admit it was quite warm in my kitchen and I stupidly recycled a plastic bag which I had used for another loaf of bread. Now I’ve learnt. This bread is moist and this makes it a wonderful breeding ground for mold. However, if properly handled (like in the previous tip), you can enjoy this for up to 2 weeks.


Nutritional Information – per slice if cut into 22 slices, without the optional seeds

Total calories – 115.2 kcal; fat – 6.8 gr ; carbohydrates – 2.6 gr of which dietary fibre is 2.3 gr ; protein – 10.5 gr

Total carbs for the whole loaf is 57.2 gr.

Print this recipe – Low Carb Sunflower Seed Loaf

Low Carb Tortilla Wraps

13 Apr

Many low-carbers are lucky enough to be able to buy ready-made low-carb tortilla wraps but alas, they are expensive for me to order from overseas. For quite some time now, I’ve been searching for recipes. The first one I tried was with whey protein and it yielded less than satisfactory results. Yesterday, I had half a roast chicken left and thought I would have another go at making a wrap. Got to try out these recipes some time or other or else I’ll never know.

I found the recipe for these tortillas on the Low Carb Luxury website. The recipe says: “Makes 16 tortillas”. Since there were only 2 of us, I thought I would make a half recipe since it was difficult to divide the recipe even more,  and freeze the rest.  These must be really mini-tortillas because in the end, I only got TWO 20cm wraps! I guess the author must have been referring to corn tortillas. I’ve never seen small flour tortillas. The finished tortilla looked more like a flour tortilla than a corn tortilla. What could one possibly do with such a small thing other than eat more than one as an accompaniment?

I somehow forgot to read the recipe instructions and just dumped everything into a bowl and mixed them together. Later I realised that I was supposed to rub in the larb and only add enough water to form a pliable dough. Well, too late. So I had to add about 4 Tbsp of ground flaxseed to firm up the dough a bit. Given the fact that I only got 2 tortillas out of a half recipe and not 8, and that I had to add the flaxseed meal, the carb count did go up to about 7.1 gr carbs per tortilla. Without the flaxseed meal, the carb count goes down to 5.1 gr (net 3.6 gr). I’ll be making this again and will report on it. One tortilla filled chockful of  low carb filling is more than enough to satisfy your hunger pangs.

In the meantime, if you’d like to try out the low carb tortilla recipe before I get around to making it again, the recipe can be found here. I would reduce the salt to about 1/2 tsp.

Here are my tortillas:

I rolled out the dough between two sheets of plastic wrap, peeled off one layer of plastic wrap, flipped the tortilla into my crêpe pan and peeled off the other layer of wrap. You do have to be careful though, that the plastic wrap doesn’t touch the hot pan and melt. I rolled out the dough quite thin so it would have been difficult to handle had I peeled off both layers of plastic wrap and then tried to put the tortilla into the pan.

These make really good tortilla wraps.

To make the low carb chicken wraps above, simply mix some shredded roast chicken with cream cheese and grated Swiss cheese, add some seasonings, pile the filling onto the wrap lined with lettuce (or veggies of your choice) and then roll up tightly. Cut in half and enjoy!

The carb count for the recipe made without the extra flaxseed meal, with coconut oil (instead of lard) and 1/2 tsp salt, and yielding 4 tortillas is:

Nutritional Facts

Total Calories- 297.9 kcal; Fat – 22 gr (saturated fat – 10.6 gr); Carbohydrates – 5.1 gr (Fibre 1.5 gr); Protein – 21.8 gr

Owing to the different brands of ingredients I used and probably, the calorie counter the original author used, I have ended up with less carbs.

The Flaxseed-Soy Wave

9 May

Since I’ve discovered that flaxseed meal and soy flour combine well together, I’ve tried out another recipe substituting flour with half flaxseed meal and half soy flour. Yet, again, I am pleasantly surprised. I have a timer on my waffle iron and after it beeped, I felt that the waffle could be crispier (I like the slightly hard bite of a Belgian waffle) so I left them in another 2 more minutes. I think 3 or 4 minutes would have been better but I was too impatient!  Mind you, I think alot of people would be happy with these results as is as I’ve had waffles made by others before that are sometimes soft!

The lemon zest was just an addition to mask the soy flour taste. I’ll have to try making them without and compare.

So today, I share with you my Low Carb Flaxseed Soy Belgian Waffles – 4.5 gr carbs per piece with Splenda, 17.4 gr carbs with plain flour and sugar. Here goes…

Low Carb Flaxseed Soy Belgian Waffles

(Ok, perhaps I shouldn’t have put a glass of orange juice in the photo 🙂 – a no-no)

Low Carb Flaxseed Soy Belgian Waffles (Makes 7pcs in my Belgian Waffle iron)

1/2 cup (40 gr) flaxseed meal

1/2 cup (35gr) soy flour

1 Tbsp Splenda

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp lemon zest

1/4 tsp salt

1 cup buttermilk (or 1 cup whole or low-fat milk with 1 Tbsp white vinegar added – let curdle before using)

1 large egg

2 Tbsp (30gr) unsalted butter, melted and slightly cooled

Mix the dry ingredients well in a mixing bowl. Using a whisk to stir, add in the buttermilk, egg and butter and keep stirring till you have a nice smooth batter. Let sit a while to thicken. You don’t want to have a batter which is too watery, otherwise it will flow right off your waffle iron. If it is too watery, add more flaxseed meal, a tablespoon at a time.

Use a soup ladle and put a scoop or more onto your preheated waffle iron. You’ll have to figure out the quantity yourself as waffle irons come in different shapes and sizes.

Cook till done.

Notes: As mentioned above, if you have a timer, you may need to leave the waffles in a little longer if they are not yet crispy.  I’ve frozen the rest and will pop them into the toaster next time.

Nutrition Facts per pc out of 7 servings

Using Splenda – 113.6 kcal; Fat 8.1 g; Cholesterol 39.7 mg; Sodium 252.1 mg; Carbs 4.5 g; Protein 6.4 g

Using Schneekoppe Prodieta Diabetiker-Süße – 116.2 kcal; Fat 8.1 g; Cholesterol 39.7 mg; Sodium 252.1 mg; Carbs 5.7 g; Protein 6.4 g

Print this recipe: Low Carb Flaxseed Soy Belgian Waffles

I can’t get Splenda here so I used Prodieta – 5.7 grams Carbs – oops!, I had two pieces. 😦

The low carb bakery

4 May

I wanted to try and create some flax seed and/or soy flour scones today since I had a bit of time. Then I thought, instead of starting from scratch, I would see what I could find floating around the web and try to improve on it. Why waste time and ingredients? I googled for flaxseed scones and found a recipe for flaxseed drop scones on the Low Carb Diets forum by anitamay. It didn’t call for many ingredients so I said, I would detour a little from my ‘English’ scones and do these first.

Boy, these turned out to be the PERFECT low carb pikelets. Ok, first let’s clarify all this confusing terminology. Pikelets are little pancakes and a little thicker than the usual American ones. In the UK, pikelets are referred to as drop scones. They are not to be confused with the thick scones that the English eat for tea with butter, jam and clotted cream.

I took the recipe, made a few changes and couldn’t believe my eyes when I saw the finished pikelets. Look for yourself.They look like regular pikelets, only darker and taste pretty good too. I can imagine you could use these as ‘muffins’ to make Egg McMuffins too!

Soy Flaxseed Pikelets

I’ll bet if I added a 1/2 tsp of baking soda, I’ll get those holes on the back of the pikelet but I’ll have to wait for the next round to test that out.

With the recipe below, I got 5 pieces about 8cm in diameter (3 inches).  Now, I can usually eat 3 pikelets for breakfast but let’s not be greedy here. We don’t want the Chinese restaurant effect. After doing a nutrition calculation, I discovered that each pikelet has about 2.6gr carbs. So if you eat two, you’ve already got 5.2gr and if you are on Dr B’s diet, well, you’ll just have to find a topping that won’t get you way over 6gr!

The recipe…

Low Carb Soy Flaxseed Pikelets (5 pieces)

2 Tbsp ground flaxseed meal

4 Tbsp soy flour

1 medium egg beaten

3 Tbsp soy milk

pinch salt

1 tsp baking powder

1/2 tsp lemon zest

1 tsp oil

Mix everything together into a smooth batter. Lightly coat a frying pan with oil and heat it up, then turn down heat to medium.  Drop batter into pan to make small rounds. I can get three into my pan. When the batter has slightly set, flip it and cook the other side. Simple as that.

Prepare the night before, prepare the morning itself or make ahead and freeze. Mmmm… Now you just have to decide what to eat it with!

Note: don’t turn the heat up too high. Soy flour gets brown faster so the outside could get burnt before the inside gets cooked.

You can play around with the flavouring. Instead of lemon zest, you could use orange zest or vanilla.

Nutrition Facts: Calories per piece – 47.4 kcal; Total Fat – 2.8 g, Cholesterol – 37.4mg; Sodium – 141.2 mg; Total Carbs – 2.6 g; Protein – 3.5 g

Print this recipe: Low Carb Soy Flaxseed Pikelets

Well, now that I’ve got that flaxseed meal and soy flour sitting on the kitchen counter, do you think I’m going to stop here? Of course, not. Get on with those scones or else…

So what should I do next. Well, the pikelets gave me an idea – mix flaxseed meal and soy flour. So I took my cream scone recipe (I’ve got many scone recipes) and substituted the plain flour with flaxseed meal and soy flour. Made another small change and voila! Another success! These scones don’t rise as much as when plain flour is used. However, they are still light and absolutely perfect! Fresh out of the oven, the scones have a light crisp crust. I immediately enjoyed one with cream cheese! Heavenly!

Low Carb Flaxseed Soy Scones

Low Carb Flaxseed Soy Scones (8 pieces)

1 cup (90gr) flaxseed meal

1 cup (70 gr) soy flour

2 tsp baking powder

¼ tsp salt

1/3 cup (80gr) butter, chilled, cut into pieces

2 tsp lemon or orange zest

1 large egg, beaten

¼ cup (60ml)  cream

Glaze: some buttermilk, milk, egg white or beaten egg

Line a baking tray with parchment paper. Preheat the oven to 375 degrees F or 190 degrees C.

Mix the two flours, baking powder and salt in a mixing bowl. Rub in the butter till mixture resembles bread crumbs. Stir in zest. Add the egg and cream and stir with a spoon till just combined. You should be able to form a soft ball with your hands. If the batter is too watery, add a bit more flaxseed. If too dry, add a tad more cream.

Divide the mixture into 8 portions, form each into a ball, press down slightly and place on baking tray. Brush with desired glaze.

Bake for 20 min. or slightly longer if centre is still not done.

Nutrition Facts: Calories – 188.7 kcal, Total Fat – 16.8 gr; Cholesterol – 58.4 mg, Sodium – 261.4 mg; Total Carbohydrate – 3.7 gr, Protein – 6.8 gr

Print this recipe : Low Carb Flaxseed Soy Scones

PS. I’ll let you in on a secret – I forgot to substitute the sugar in the recipe for splenda, leaving it out completely and you know what – you don’t need any sweetener!

Not soy promising!

2 May

Today being Sunday, I decided to have a leisurely breakfast  …

… Focaccia-style flaxbread with cream cheese, Ayran and Tea.

Then with a little more time on my hands, I decided to try out the Soyghetti recipe from The Lighter Side of Low Carb. While surfing around for a recipe, I constantly came across comments saying that soy flour, not containing any gluten, should be mixed with other flours when making noodles, breads etc. It doesn’t work well on its own. However, here was a recipe which did not do any of these. The soy flour replaced all-purpose flour in the usual pasta recipe. That was it. With this one basic dough, you could make all kinds of pasta and raviolis. Sounded too good to be true. I was also a bit skeptical because the photo showing spaghetti did not look like soy spaghetti and was also used elsewhere on the blog.

Nevertheless, no pain, no gain. Since I’ve made pasta many times and have a pasta machine – not an extruder like mentioned in the original recipe – I decided to give it a go.

First, the dough – it came together quite well. I added only 1 tablespoon of water.

Soy Dough

Looks like a tiny ball and it was! I made half the recipe. This dough ball weighed only 154 gr and is supposed to be a portion for 4 with 10gr carbs per portion.

The next step was cutting the pasta. When rolling the dough through my pasta machine, I already noticed that it was a little dry. I could only put the dough through the machine once. The second time, it would break into two. I also had to use the widest setting – no. 1. Since the dough was fragile, I decided that cutting the dough into spaghetti would be a no-no so I opted for the tagliatelle press and got short tagliatelle.

Soy Tagliatelle

After letting the tagliatelle rest for about 1 hr, I got my pot of water ready and boiled the pasta – was supposed to be for 6 min but after 4 1/2 minutes, I thought the pasta was already done, so I drained it. My pasta broke to small bits! It was sooo fragile.

Broken Tagliatelle

I just tossed the tagliatelle and ate it as a side with chicken and salad. Tastewise, it was ok but presentation-wise, it failed.

%d bloggers like this: