RESULTS: I used my bread maker setting for a gluten-free loaf, although this is NOT a gluten-free bread. It is a shorter cycle with only one rise. The bread rose nicely and browned well.
I let it cool for a bit, and sliced off the heel of the bread and buttered it. It tastes pretty good! Can’t wait to toast a slice for breakfast.
One of the things I miss on a low-carb diet is bread. I loved my morning toast!
I found a woman on YouTube who seems to have developed a bread recipe that produces a loaf that is more like regular wheat bread, but is very low carb. It is NOT gluten free! How does she do it, and does it work?
I haven’t tried her recipes yet, but I have the ingredients, and plan to make the bread machine version later today. I’ll let you know how it turns out.
The secrets are lupin flour (made from lupin beans, which are legumes and low carb), vital wheat gluten (which is zero carb), and oat fiber (not oat flour). I’ll post the recipe below, and her bread machine recipe video here. You can also make this recipe in the oven, and she has a video that explains how to do that too. The ingredient ratios are slightly different.
As an aside, a good friend of mine invested in a company that made lupin pasta. This was back in about 1989. The idea was good, but the investment flopped. I had a large inventory of the pasta back then!
Second aside: I have lost about 15 pounds so far after 2 months on this diet. It is slow and steady, and I am not hungry.
Ingredients:
175g Vital Wheat Gluten (about 1-1/2 C)
70g Lupin Flour (.6 cup – less than 2/3 C)
57g Oat Fiber (about 3/4 Cup)
15g Granulated sweetener (3.75 tsp)
5.5g Salt (1 tsp)
2.5g Xanthan Gum (about 1 tsp)**
3.5g Ascorbic Acid* (optional)
7g Bread Machine (Instant/Rapid Rise) Yeast (about 2.5 tsp)
* (use 16g if you are baking it in the oven)
1 c. Water (125F – 130F)
2 tbsp Butter
2 Eggs, room temperature, and beaten
1 tsp Honey* (optional – to test that your yeast is active) Really not necessary if you are using instant yeast, which can just be added to your dry ingredients.
MAKES ABOUT 16 SLICES
ESTIMATED NUTRITIONAL FACTS FOR 1 SLICE OF KETO BREAD:
76 Calories, 2.5g Fat, 1.3g Net Carbs, 10.9g Protein.
** Xanthan gum is a soluble fiber. Soluble fibers are carbs that your body cannot break down. It is is a food additive created by a sugar that’s fermented by a bacteria. It’s a soluble fiber and commonly used to thicken or stabilize foods.
It is found in many foods like ice cream, salad dressing and sauces for its thickening and emulsifying properties. It is widely used in gluten-free baked goods as a partial substitute for wheat flour. It mimics gluten in terms of keeping the baked products moist and the texture soft.
It is also used in personal care products like toothpaste and shampoo.
Knife and fork over wooden cutting board and ketogenic low carbs ingredients for healthy eating concept and weight loss, top view. Keto foods: meat, fish, avocado, cheese, vegetables, nuts
Stella's Place 
Congrats on your weight loss, Stella. Did the doc prescribe that diet? The keto diet looks like a challenging prospect given what is not provided vs what the body needs to stay balanced. It must be a challenge to organize a diet that mitigates liver risk and maintains supplement requirements. How does your dietition address the cholesterol? Sounds complex.
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My cardiologist enthusiastically supports my diet. I eat a wide variety of vegetables and proteins. What I have cut out is sugar, flour/”normal” baked goods, high sugar fruits. I still eat fruit like strawberries, blueberries and raspberries. I eat cheese and other dairy. I use olive oil and butter. I still have to keep my caloric intake within reason in order to lose weight. I take vitamin D, vitamin C, B-complex, but I took those before I started a low-carb diet. Cholesterol is a more complex subject than we are led to believe. There are different types of LDL, for example. Some are “worse” than others. Then there are triglycerides . . . I do still take a statin because my cardiologist told me to. Your body manufactures cholesterol, which is found in every cell in your body, and helps the body make hormones, vitamin D, and substances that help digest foods.
I followed a similar diet (The Zone) about 20 years ago, and lost 60 pounds. That diet is more fat restrictive. The man who designed it (Dr. Sears) did so because he had a cardiac risk.
I eat usually twice a day – a late breakfast/early lunch, and dinner. I often allow myself a glass of dry white wine, which probably slows weight loss, but is allowed on a low carb diet. This morning I had coffee with cream, and some egg salad with lettuce on 2 small very low carb wraps. The egg salad was about one hard boiled egg with mayo and onion. I’ll have the rest of my Italian style meatloaf with broccoli slaw for dinner. A typical dinner is a protein (maybe a salmon filet) with a vegetable and salad. I often make cauliflower “rice” with mixed vegetables and an asian-style sauce as a side dish. I eat a lot of broccoli, cauliflower and cabbage. Also tomatoes, cucumber, salad greens, spinach, green beans, asparagus, peppers. I allow myself beets and sweet potato now and then, but in moderation.
By the way, sugar is damaging to your liver, so eliminating it from the diet only does your liver good. Some doctors believe that a low carb diet can reverse fatty liver disease.
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I also don’t eat rice, oatmeal, corn or potatoes (maybe a small one now and then!) I also don’t eat regular pasta or breads. Or cereal. A misconception that many people have is that you need high-carb foods like these. You don’t. You get all the carbs (and vitamins) you need from vegetables and fruits that are low in starch and sugars. Your body also needs protein and healthy fats. Everything in moderation!
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Thanks Stella, I’ve subscribed to her and will look thru her offerings.
There are so many “alternative” breads out now! For Keto, Atkins/Low Carb, even Carnivore – all of which I follow and am currently strict Carnivore.
Since you posted a Keto Bread….perhaps check out Maria Emmerich, here’s a link to one of her recipes:
https://www.youtube.com/results?search_query=maria+emmerich+keto+bread
I can’t do the normal breads anymore, or chips and fries, etc. They all taste like cardboard to me, LOL. REAL food please for me.
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Thanks for sharing! I’m watching and reading a number of sources. My next trial will be homemade tortillas/wraps. There are so many varieties.
This woman is no longer active on YouTube, but her approach is different from most.
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Clarity….I have been on/off Carnivore for decades, currently back on. I’ve lost a lot of weight on it, but my primary objective is metabolic healing.
My sister is also severely disadvantaged when it comes to food/diets, others in the fam have severe allergies or other issues affected by the foods they consume.
I learn about nutrition and supplementation for my whole family, when they are finally tired of being sick all the time….I can point them in the direction of what will likely benefit them.
They used to look askance when I told them what I am doing…..they no longer do! LOL!
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Gonna look into this.
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