THE Premier Low-Carb store .. .. AND Meeting Place

Tuesday, May 1, 2012

The Splendid Gluten-Free Bake Mix - Always on Hand


USING THIS BAKE MIX IN MY RECIPES THAT ARE USING GELATIN INSTEAD OF XANTHAN GUM...Omit the gelatin.  When substituting this Splendid Gluten-Free bake mix cup-for-cup for my other Splendid Gluten-Free Bake Mix using gelatin in recipes, you may need an extra egg (first prepare without the extra egg and add it if necessary, and another if necessary) to get the correct batter consistency, except for cookies (adding extra eggs changes the cookies too much).

WHAT CAN BE USED INSTEAD OF OAT FLOUR?  Sorghum flour or whole wheat pastry flour (similar carbs to oat flour), or lupin flour (low-carb and makes baked goods quite yellow sometimes, but seems to work for a number of recipes).  If you don't have Celiac, you can use any oat flour, not just Bob's Red Mill certified gluten-free oat flour.  Some people want to know why I would use oat flour in the bake mix, as many are afraid of grains these days.  I like my baking to taste more like what we were used to... more normal and less "low-carb" if you know what I mean.  I think sometimes almond flour and coconut flour baking can leave something to be desired.   I like the profile of oat flour (in any case it makes up a small portion of the bake mix) to lower cholesterol.  Note:  If you have a powerful food processor or blender you can process your own oat flour from oats.  If slightly more carbs are not an issue, then Einkorn flour, an ancient wheat, that Dr. Wheat Belly (William Davis) himself uses could be a tasty consideration.

WHAT CAN BE USED INSTEAD OF ALMOND FLOUR?  Hazelnut flour or Walnut flour mixed with hazelnut flour.  Some have tried Chestnut flour.  If you cannot have nuts at all, email me for a wonderful Nut-Free Bake Mix (however, it uses gluten).  You will find my email in my profile...just scroll right down on the right hand side margin of my blog. :)  I actually should share it on my blog and will do that one of these days!

WHAT CAN BE USED INSTEAD OF COCONUT FLOUR?  Golden flaxseed meal.  I'm not sure the baking will taste as good, and I'm not a fan of flax, however, it is an alternative.  Another alternative could be oat fiber and would probably be wonderful.  It is not certified gluten-free, and to my knowledge there is none available...it could be contaminated with wheat, so not suitable for people with Celiac disease.


I usually try and freeze goodies to keep us from eating too much.  At any rate, not a whole lot to share lately, but I found this pic of my beloved bake mix.  I don't know what I would do without it; just so useful for so many baking applications.  Remember everyone is different.  You may be able to use this bake mix for some things like English Muffins or hamburger buns and an occasional dessert, and still lose weight, and some may find they can't have it until maintenance.  It is not Induction friendly, however, if you are simply have 20 to 50 grams of carbs a day, this bake mix can make your WOE way more exciting and livable for the long term. Besides you now have a way to use some of your own favorite recipes (not just ones that I pick), substitute the bake mix for the white flour (follow instructions) and usually get great results.  This bake mix typically needs eggs, but I've been surprised by others using this bake mix in some recipes where apparently it wasn't necessary.  It's just more predictable if you have eggs in the recipe.  For instance, a loaf or bread without eggs is not going to work with this bake mix.  Judy Barnes Baker made some beautiful yogurt biscuits that used this bake mix and no eggs!  You can visit her blog, Carb Wars, or find the recipe in Low-Carbing Among Friends, Volume 4.

I usually keep my bake mix in the container shown above.  We have a hot and humid climate and we don't use air conditioning other than in the one bedroom.  It normally is fine at room temperature in the airtight container for at least a month.  If I need to store it for longer, I freeze it and typically use that for "breading" veggies and fish, etc., as usually I don't have a lot to freeze.  However, after thawing completely and shaking it in your container to mix well, it should be good to go for baking.

Why the small amount of oat flour over time should help lower cholesterol:  READ ABOUT IT HERE

The virtues of my bake mix - READ ABOUT IT HERE


NOTE:  If you would like to use this bake mix, but for whatever reason your body does not tolerate xanthan gum well (my hubby!), then please visit SPLENDID GLUTEN-FREE BAKE MIX 2.

Quote from Kelley Sousy Pounds, a fan on our Facebook page, and a nurse by profession: "I am a 20g or less low carber. Live in ketosis. I use Jen's bake mix often and never have any problems, never go over on my carbs, never knocks me out of ketosis. And it has opened up a whole world of amazing dishes, from low carb breads/rolls, even to veggie dishes (ie yellow squash casserole). Look at her carb counts per serving, very low...

When people go low carb, they give up a lot, (of course they gain so much more)...you are right in that the bake mix gives baked goods a feel, taste, and texture that is closer to mainstream baked goods, and does it with VERY little carbs. Nut flours are nice, but a bit heavy, and excess nuts are also not a good idea. Coconut flour is really nice and light, but you gotta use a million eggs! Lol!!! So this very low carb bake mix can help win a lot of folks over to low carbing and a healthier way of life by giving them something that seems close to what they are used to. Ok. Climbing off my soap box now! Lol!

For those that don't have a particular intolerance to oat, it is a very small amount and would still allow a person to stay low carb. She uses the gluten free oat flour. I don't particularly eat the oat for the cholesterol benefits, because low carbing in general will provide all the help with cholesterol you will need. I think most people in the grain free world view wheat as the real culprit. I am completely wheat and gluten free by choice. (I have no food allergies or intolerances.) Yet after carefully reviewing Jen's recipes and carb counts using the bake mixes, I gave it a try. I love the bake mix! And as I said, I keep at 20g or below and stay in continual ketosis. Can't get much more low carb than that. So as long as a person doesn't have a specific intolerance to oats, I encourage all to try!"

SPLENDID GLUTEN-FREE BAKE MIX
Almond flour versus almond meal produces slight differences.  Since my husband is merely intolerant of gluten, we use oat flour by Arrowhead Mills®. * 1/4 Cup almond meal = 28 g. 1 cup Gluten-Free Bake Mix (almond meal) = 134 g. (Jen)

12/3  cups almond flour, OR (400 mL)
  (I use almond meal, i.e. ground sliced
    almonds versus almond flour)
2 tbsp sifted coconut flour, (30 mL)
  (Bob’s Red Mill®)
3/4  tsp xanthan gum (3 mL)

HERE ARE THE INGREDIENTS AGAIN WITH THE WEIGHTS FOR YOU

12/3  cups almond flour, OR (400 mL; 182 g)
  (I use almond meal* – yield is greater with
  almond flour by up to 1/2 cup (125 mL) more,
  so then carbs would be 4.8 g – bonus!)
3/4  cup certified GF oat flour (175 ml; 100 g)
2 tbsp sifted coconut flour, (30 mL)
  (Bob’s Red Mill®, not Legacy Valley®)
3/4  tsp xanthan gum (3 mL)

In large bowl, combine almond flour, OR almond meal, oat flour (if you are intolerant to gluten-free oat flour then substitute another gluten-free flour like sorghum flour which others have had success with in the bake mix), coconut flour and xanthan gum.  In container with airtight lid, place bake mix and shake the container well to combine.  When measuring oat flour (not necessary with the other ingredients) into measuring cup, make sure to tap the cup on the counter top and fill to the top to get the correct yield for the bake mix.  Keep bake mix at room temperature for up to one month or freeze for much longer storage.

Instructions:  Add 1/4 cup (60 mL) additional bake mix when substituting for 1 cup (250 mL) or more than 1 cup (250 mL) flour in recipes and use 2 tbsp (30 mL) more if substituting for less than 1 cup (250 mL).  Always begin by adding an extra egg in muffins, loaves, cakes and coffee cakes, except for cookies and except if bake mix required is less than or equal to 1 cup (250 mL).  Withhold a quarter of the liquid/wet/fat ingredients; add in as needed (usually need it all). If batter after processing at least a minute is still too thick, add more of the liquid ingredients and if accidentally the batter ends up too sloppy, then add a little more bake mix. If all the liquid has been used and the batter is still too stiff, add another egg and another if necessary. Baking experience is helpful. 

Helpful Hints:  Great in muffins, loaves (with eggs!), cookies, squares or bars, coffee cakes, many cakes, pie crusts and a few other specialized applications, but will not be suitable for all applications, nor for most yeast applications.  Xanthan gum has gluten-like properties, binding ingredients together to prevent crumbly outcomes. 

NOTE:  Some people have tummy issues with xanthan gum.  I am working on an alternative and will share soon. :)


My Alternate Bake Mixes (not gluten-free): When substituting the Splendid Gluten-Free bake mix for some of my other bake mixes, 2 tbsp (30 mL) to 1/4 cup (60 mL) more bake mix may be required depending on if one is replacing less than 1 cup (250 mL) or 1 cup (250 mL) or more (last 2, latter amount).  Follow the same rules above.  It is convenient to double or triple this bake mix.  See blog post on this recipe for more information or updates: low-carb-news.blogspot.com


Yield:   21/2 cups (625 mL)

1/4 cup (60 mL) per serving

125.7 calories

4.5 g protein

8.9 g fat

5.7 g carbs

Some important facts about the bake mix:


Oat flour and almond flour in the gluten-free bake mix are both proven heart-healthy ingredients. Oat flour reduces cholesterol.  Arrowhead Mills Oat flour is used in the nutritional analysis as well as ground almonds (made using sliced almonds and a Cusinart coffee grinder, 18-cup capacity, although these days they have one specifically for grinding nuts and seeds) versus almond flour as that is what was used in the bake mix. http://store.honeyvillegrain.com/search.aspx?find=almond+flour
(Honeyville Grains) is the very best blanched almond flour available at a good price. With regard to oats and insulin spikes – remember if it was pure oat flour, it would be a problem, but since the oat flour is a small amount diluted in a large amount of almond flour and a bit of coconut flour, the glycemic load (which is more important than glycemic index) is a lot lower and, therefore, the insulin response would be a lot lower, but everyone is different. The coconut flour, oat flour and xanthan gum provide fiber which is heart-healthy as well as helps stabilize blood sugar.  Compare the heart-healthy Splendid Gluten-Free Bake mix with bleached all-purpose flour which contains alloxan, a chemical used to induce diabetes in lab rats, let alone the gliadin effect coined by Dr. William Davis in his best selling book, Wheat Belly. Gliadin is a protein in wheat that stimulates the appetite for more of it and gives the person eating wheat a “reward” - a euphoric feeling such as one gets from opiates like morphine and heroin.  1/4 cup (60 mL) white flour = 24 g carbs and compare 1/4 cup (60 mL) Gluten-Free Bake Mix = 5.7 g carbs (Splendid Gluten-Free Bake Mix is 4 times less carby than white flour!).  This bake mix may be used in place of Jennifer’s other bake mixes in most recipes.  See instructions below recipe. What to do with leftover bake mix?  Visit http://low-carb-news.blogspot.com (RHS) to find suggestions.


For other great Low-Carb, Gluten-Free recipes by the team & me:
Support your team, buy Low-Carbing Among Friends cookbooks at: 

http://amongfriends.us/Jen.php (Paypal/Amazon) - SALE priced!



NOTE:

One sweet lady shared with me recently in comments under the Banana Bars with Cream Cheese Frosting - love comments like this! :)  I hope she doesn't mind me sharing.

"Good to know I can keep a smaller batch right on the counter.  I'm in Georgia/USA and it's hot and humid here too.  I buy 25 lbs of blanched almond flour from Honeyville Grain. I break it down into large freezer bags and freeze most of it.  It saves me money to buy it in bulk.  We have an extra refrigerator in our garage so that helps.  I usually mix up 4x - 5x your GF bake mix.  Shake it up, dip my measuring cup into the mix and level it off with the back of a knife.  It's been no-fail.  I'm baking one or two of your recipes each week.  Your GF baked goods go into my kids lunchboxes each day so we really appreciate all that you do to bring us these wonderful recipes!"

and I wrote back:


"That's really wonderful to hear.  You are major-league organized.  If only I could easily acquire Honeyville Grains almond flour, that would great - so much easier to put the bake mix together - rather than grinding sliced almonds from scratch in a small coffee grinder.
As a matter of interest, almond flour produces a bake mix with a greater yield - maybe 1/3 cup more than when using almond meal.  This means that your baked goods are actually lower in carbs than indicated with my recipes.   Good to hear that the recipes are turning out well with almond flour, as I use almond meal."

and she replied: "I cooked these bars this morning.  They browned beautifully and smell divine.  Easy to make as I always keep a large tupperware container full of your GF bake mix in my fridge. Just give it a good shake and I'm ready to bake.  Instead of cream cheese frosting, I covered them with your Chocolate Ganache recipe from Low Carbing Among Friends as my husband and kids are chocolate lovers.  We've been enjoying the new cookbook so much.  Thanks!"


No comments: