PAN LOW CARB
Learn how to make this psyllium almond bread easily and without complications.
We all like to have a piece of bread from time to time, if you follow a low-carbohydrate nutritional plan, this may worry you, because it should not be like that, it is natural to want foods that we are used to.
And not just out of habit, since that is what we want to change, also to vary, to enjoy other textures and flavors.
For starters, when someone goes on a low-carb plan, progressively, they no longer have cravings for many of the foods they used to eat before.
It doesn't happen overnight, but over time, you may no longer feel like the bun for breakfast, or the bread for lunch, maybe the cookies in the cafe will no longer be necessary.
The mechanism by which it occurs covers different areas, on the one hand the psychological aspect, if I see that I improve, my brain rejects what makes me worse and on the other hand metabolic, my body experiences changes, receives new nutrients that make it work a different way.
What do I mean? Among other things, anxiety is reduced, the feeling of fullness lasts longer and your body no longer needs to eat so many times.
If you are making changes in your diet, this low carb almond and psyllium bread can help you.
It is not surprising that at the beginning there is a transition period, a time when your good part tells you "go on with your plan, you are doing well", but your most hooligan part tells you: "come on, a croissant once in a while it's not so bad.
That period must be passed and certainly, that croissant During the weekend it will not be what ruins your diet, it will be more what you do every day, if you are able to change your habits, things will improve and that croissant you will feel like it much less often.
Here, I want to make a point, it seems very important that after taking that bun that you wanted so much, you do not feel guilty about it, look ahead, do not regret it, because then you may also have a problem.
If you "fail" don't blame yourself, look ahead.
In order to better cope with those small bumps, it is interesting to have options and one of those options is this recipe, a bread low carb that can fulfill the functions of a conventional muffin, providing greater nutritional value.
In addition, this bread is much more satisfying than wheat flour bread, as you know, almonds provide proteins and healthy fats,
The almond and psyllium bread has few ingredients, although some you can replace them depending on your needs, let's see it calmly.
The necessary ingredients are similar to those of so many other low-carb doughs, if you notice, nut or coconut flour is always used.
The use of cereal flours is usually avoided, the reason is obvious, they are very rich in carbohydrates and the nutritional value of the final product is no longer the same.
When we use nut, coconut or root flours (such as tapioca starch), we have to face a handicap when it comes to cooking, and they do not contain gluten.
Lack of gluten is a handicap, a disadvantage, but it also makes these doughs suitable for gluten intolerant and celiac patients.
This lack of gluten is a problem when making a dough, because it is precisely the gluten that gives the doughs elasticity and, together with the yeast, is what makes them rise and remain spongy.
This low carb bread is a perfect gluten-free bread option for intolerant or celiac sufferers.
What can we do to improve the dough? Add psyllium, or rather, psyllium husk, because what is used is the husk of the seed of the plant known as plantago ovata.
You have probably come across this plant before, it is used as a dietary supplement, especially to regulate intestinal transit.
Therefore we already have 2 of the main ingredients, the ground almond (the finer the better), and the psyllium husk, but we need something else, we add egg whites.
The use of egg white is necessary for the same reason that we alluded to before, we need a binder, in the absence of gluten, white is good!
Chemical yeast, sea salt, and water are also needed. You can add spices, garlic powder, onion powder and it looks great with some sesame seeds on the surface.
Preparing it is as simple as mixing all the dry ingredients in a bowl, adding the egg whites and mixing, then adding the very hot water and continuing to mix, (better with your hands).
Let the dough rest and cut it into equal portions, form buns, add the seeds on top and bake.
You already have some delicious bread rolls!
This recipe can be found in dietdoctor.com I have only made some changes, if a recipe is good, why not take advantage of it?
These muffins are rich in protein, healthy fats, and very filling.
Advantages of this low carb bread compared to conventional cereal flour bread:
- It is more satisfying.
- Rich in protein
- Provides healthy fats.
- It can help intestinal transit (psyllium) *.
- It's gluten-free.
* Fiber is not the only way to regulate intestinal transit, in fact it does not always help, for intestinal transit to improve, it is essential to take care of the microbiota by consuming prebiotic and especially probiotic foods, such as fermented and sprouts.
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I leave you the recipe as I have made it below, try and tell me. Health! 😉
PAN LOW CARB
Preparing this almond and psyllium bread is very simple, you need few ingredients and the result is surprising, it is low in carbohydrates.
- 1 cup almond flour
- 4 tbsp psyllium husk
- 1 cdita chemical yeast
- 1 pinch sea salt
- 1/2 cup very hot water, almost boiling A little less, 100 ml is enough.
- 3 egg whites Or 1 whole egg and 1 white
- 2 tsp Sesame seeds
- spices to taste onion powder, garlic powder, oregano, thyme
Elaboration step by step
In a bowl add the almond flour, psyllium, baking powder, salt and spices of your choice, this time I have not put any. Mix all ingredients well.
Then add the egg whites and mix with a fork.
Add the water little by little, with 100 ml will be enough, it will depend on the degree of humidity that your almond flour has, mix well with your hands, knead and form a cylinder. Let stand.
Cut the cylinder into 4 parts and form 4 balls, flatten them a little and add sesame seeds on top.
Put the balls on a baking sheet on a parchment paper and bake the rolls at 180ºC for 30 min. The oven must already be pre-heated.
Let the buns cool on a rack, when they are cold you can enjoy them.
- Optionally, you can paint the muffins with beaten egg before sprinkling the sesame seeds on top, so they will stick to the surface and the muffins will have a very appetizing golden appearance.
- When it comes to eating them, I like to cut them in half and toast them.