Posts Tagged psyllium powder

Secrets to a Healthy Metabolism by Maria Emmerich

I just finished reading the Kindle version of Secrets to a Healthy Metabolism and it is beautifully written (meaning the words were not too big for me) and packed with information on very recent research. It was so impressive that I immediately sent copies to my sister Amanda and my sister-in-law Pat.

Secrets to a Healthy Metabolism

Secrets to a Healthy Metabolism

The official book description reads:
In this latest June 2012 edition I am honored to have the forward written by Dr. William Davis, Author of the New York Times Best seller “Wheat Belly”! Dr. Davis is a leader in his field and he discusses the relevance of the material covered in this book and its importance to modern nutrition theory. Most of the book is updated with the latest nutritional science. Maria is constantly researching the latest science and this edition updates all the latest information to help you get your metabolism back on track. In this book you will learn the tools to lead a healthy lifestyle that you can sustain for the rest of your life. It is based on the food science of how our bodies react to different ingredients. Using these guidelines you can lose weight or maintain a healthy weight while staying full and satisfied. This book covers the science behind nutrition and how our bodies use different elements of our food to function. The last chapter supplies recipes, pantry items, and healthy substitutes to help you use these scientific properties and make healthy meals that not only feed your body what it really needs, but keep you full longer. Some of the topics covered are: – Nutrient Timing – Typical Diet Downfalls – Tired, Toxic Liver – How to Optimize Your Hormones – Menstrual Cycle Timing – Supplements to enhance Weight Loss – Putting it all together: Alternative Flours, Alternative Sweeteners and Pantry List!

A Batch of Maria's Toasted Sub Sandwich and Panini

A Batch of Maria’s Toasted Sub Sandwich and Panini

Then there is Maria’s Nutritious and Delicious Journal – with recipes! I just made a batch of her Toasted Sub Sandwich and Panini. Mine are puffy and look more like hamburger buns but let me say that they are fabulous buns. They rose way more than I expected so next time I will start them a little flatter. They browned beautifully, have a nice chewy-crispy crust, sliced easily when still slightly warm, and there were no gummy insides! It is real bread! Only those living gluten-free know what it means to have anything like real bread, never mind great real bread! Plus, they are low carb, about 3.3 each when made into 5 buns. You can also make a larger loaf or perhaps smaller buns for appetizers. I made this batch with coconut flour. There are alternate instructions for using almond flour.

LowCarb, Gluten-Free, Grain-Free, Dairy-Free Bread

LowCarb, Gluten-Free, Grain-Free, Dairy-Free Bread

Happy baking AND low-carbing!

Gretchen @gfedge

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Sun-Dried Tomato Scones

California Sun-Dry

California Sun-Dry

The jar of California Sun-Dry Sun Dried Tomatoes sat in our pantry for two months while I decided just exactly how I wanted to put together this recipe. I had made batch after batch of my Flax Bread with Variations followed by many batches of Savory Low-Carb Flat Bread . I wanted something quick, easy, low-carb, vegan, and filled with these sun-dried tomatoes. I could have just waited until we decided to have pizza again. But with our summer weather temperatures already hitting the 90’s what I really wanted a savory bread product to go with salad.

Over several months there were recipes that kept tempting me. Evidently I’m not the only one that loves savory bits of tomato packed in oil or salty Kalamata olives. There were Rosemary Sun-Dried Tomato Scones from Dr. William Davis on Wheat Belly. There was Black Olive Shortbread  from Ricki Heller at Diet, Dessert, and Dogs. And then there was Olive Herbed Focaccia Flatbread  from Sea at Book of Yum. After Kelly (The Spunky Coconut) posted Focaccia for the Kids to Make that little jar of sun-dried tomatoes landed on the kitchen counter

Scones - Warm and Fragrant

Scones - Warm and Fragrant

This is how my Sun-Dried Tomato Scones  came together:
Ingredients for 6 scones:
Wet Ingredients:
6 tablespoons milk (your choice)
1 teaspoon apple cider vinegar
1/2 cup sun-dried julienne tomatoes

Dry Ingredients:
3/4 cup almond flour
1/4 cup coconut flour
1 tablespoon psyllium husk powder
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/4 teaspoon baking soda
1/4 teaspoon sea salt

2 tablespoons coconut oil (liquid or soft)

Ingredients for 12 scones:
Wet Ingredients:
3/4 cup milk (your choice)
2 teaspoons apple cider vinegar
1 cup sun-dried julienne tomatoes

Dry Ingredients:
1 1/2 cups almond flour
1/2 cup coconut flour
2 tablespoons psyllium husk powder
1 teaspoon oregano
1 teaspoon garlic powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt

1/4 cup coconut oil (liquid or soft) *updated 5/22/2012

Instructions:
Prepare a flat baking pan with parchment paper (or not – parchment makes handling so much easier). Set aside.

Mix the milk with the cider vinegar. Drain the tomatoes on a paper towel and snip them into currant-size bits with kitchen scissors. Then add them to the milk mixture, and set aside. Set the oven to 400*F.

Mix all of the dry ingredients together in a medium bowl using a whisk. Then use your whisk like a pastry blender to blend the coconut oil evenly into the dry ingredients.

Add the milk and tomato mixture to the bowl and stir with a spoon until all of the flour is absorbed and the dough comes together. Turn the dough out on a clean counter and knead it a bit. Form it into a single flat disk (or several smaller ones) and place on the prepared pan.

 Ready to Bake

Ready to Bake

Turn and shape the dough until it is even all around. Leave it at least 1/2 to 3/4 inch thick as it will not rise noticeably during baking

Bake for 20-30 minutes depending on your oven, how thick you shaped it, and how brown you like it.

This was so good – it tastes like pizza without these mess! I am torn between sharing it and savoring it one piece at a time over several days – which means I will be baking another batch very soon so there will be plenty to share.

Hot Out of the Oven

Hot Out of the Oven

Gretchen @gfedge

This post is linked to:
Wellness Weekend May 17-21, 2012
at Ricki Heller’s Blog – Diet, Dessert, and Dogs.

Comments (3)

Savory Low Carb Flat Bread – Grain-Free and Vegan

I had been searching for ground or powdered psyllium seed for quite a while to use as a binder in baked goods. Some people are sensitive to flax, guar, and/or xanthan. It is always good to have another option.

Konsyl Original Psyllium Fiber

Konsyl Original Psyllium Fiber

When Noosh at For The Love of Food! published her recipe several months ago for Easy Grain Free Flatbread a light bulb went off in my head. I had been looking in the baking supplies for psyllium and you will find this product in the pharmacy section with laxative fibers! It was pricey but so are the gluten-free flours and there were no sample-size options. Believe me I looked at the store brands in two grocery stores and in two drugstores – but every one of the store brands contained orange flavor and sweetener. Konsyl also is available with that option but what you need is Original Formula Konsyl. You should be able to find it locally, if not follow the link to Amazon.

Low carb, high fiber coconut flour is what initially grabbed my attention for this bread/wrap. Coconut flour is notoriously difficult to work with as it needs a lot more moisture than most flours. Also, recipes usually include lots of eggs unless other flours are involved. This recipe is gluten-free, grain-free, soy-free and vegan. And it is low carb, a new consideration for Rita and Jorge, #1 Son, who has been medically advised to go gluten-free.

Scoop and Press

Scoop and Press

I tried using a rolling-pin with the dough between two layers of parchment to keep the rolling-pin from getting oily. It took a while to shape for baking and after losing patience the result was not pretty. That is when I ordered this small aluminum tortilla press. The product reviews talk about how corn masa sticks and suggest techniques for working with it. The coconut oil in this recipe keeps everything well lubricated so the dough does not stick to the tortilla press. It cleans up easily with a little dish detergent and water and does not rust. It is easy to store being small and lightweight.

Be sure to shape the bread while the dough is still warm from the boiling water. The coconut oil is temperature sensitive and could solidify if it is allowed to get cold. The wraps press out to about 5”-5.5” in diameter. They shrink during baking to about 4”-4.5” in diameter.

You will find that the psyllium fiber has a definite flavor – not unpleasant but noticeable. I increased the seasonings quite a bit over several batches to compensate. It makes great savory wraps for breakfast, lunch, dinner or snacks. The proportions in this recipe produce a really flexible wrap. They do not break no matter how you bend or fold. The wrap has a tendency to unroll so when I am packing one for a lunch I secure it with a toothpick before tucking into a sandwich bag.

Also, this recipe specifies refined coconut oil because the sweeter background note of the unrefined oil clashes with the savory aspect.

Flatbread Wrap as Afternoon Snack

Flatbread Wrap as Afternoon Snack


Savory Low-Carb Flat Bread
Ingredients for 6 servings:
1/2 cup (56g) coconut flour
1/8 cup (22g) psyllium fiber powder (Original Formula Konsyl)
1/4 cup (56g) refined coconut oil
1 cup boiling water

Savory Seasoning (adjust to your taste):
1/2 tsp sea salt (I add this to the boiling water to be sure it is well dissolved)
1/2 tsp granulated garlic
1/2 tsp @ thyme, marjoram, and basil (oregano, savory)

Whisk the coconut flour and psyllium together in a bowl along with the seasoning options. Add the coconut oil. Add the hot water about 1/4 cup at a time, stirring in each addition – it will melt the coconut oil. Mix well making sure all the flour is incorporated. It forms a ball of dough that is springy like gluten-filled bread dough! If the dough is to difficult to handle then add 1-2 tablesppons additional hot water gradually. Flours can vary in moisture content depending on your local humidity and make a difference in the texture of your product.

You can roll out one big flatbread between two pieces of parchment and then cut up the bread into the shapes and sizes that you need. The dough can be divided into 4-6 balls and rolled it out to make pitas or future pizza bases. By using a scoop (size) to make even sized pieces that fit the tortilla press produces about 7 bread wraps.

Bake at 375*F for 15-20 minutes depending on your oven and how thin you’ve rolled the bread. Transfer to a cooling rack and cool to room temperature before using. They can be wrapped and frozen individually until needed. About 30 seconds in the microwave will defrost and return it to the flexible wrap consistency.

Nutrition measures - approximate:
Totals:
Calories : 966    Net Carbs: 32       Fiber Grams: 36
Per Serving:
Calories: 141      Net Carbs:  6        Fiber Grams:  6
Be sure to consume enough beverage for your system to handle the amount of fiber in a serving.

Size on scoops/dishers:
Number on the scoop indicates how many level scoopfuls make one quart. For example, eight No. 8 scoops = 1 quart. The one I used holds about 3 tablespoons which appears to be between a #20 and #24 scoop.
Reference: National Food Service Management Institute

It is so much fun to find a new ingredient or technique and experiment!
Gretchen @gfedge

This post is linked to:
Wellness Weekend April 12-16, 2012
http://www.dietdessertndogs.com/2012/04/12/wellness-weekend-april-12-16-2012/
at Ricki Heller’s Blog – Diet, Dessert, and Dogs.

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