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Thursday, November 20, 2014

NUT-FREE ULTIMATE BAKE MIX (NOT GLUTEN-FREE)



This works well as an alternative to any of my bake mixes that use almond flour/meal. You can even use it in recipes that you'd like to try that use only almond flour (not coconut flour...that flour works very differently) - you may need 2 tbsp to 1/4 cup less for such recipes, as this is a way more robust mix than almond flour.
  Use cup-for-cup instead of white, unbleached all-purpose wheat flour.  Apparently ground chia seeds (can grind them in a coffee bean grinder or a powerful blender) can be used in baking instead of flax and I would be inclined to use about 6 tbsp or maybe even 4 tbsp, as they do suggest using less than the flax in recipes. Add ground chia seeds to the WET ingredients. You'd need to do some trial and error with one of my easy muffin recipes to see how it turns out for you.  Of these two variations, I believe the Oat flour variation has been the most popular. A girlfriend of mine used that bake mix for years with success. Oat flour and whole wheat pastry flour  (different to whole wheat flour) have about the same number of carbs.  You will also find this bake mix in my Splendid Low-Carbing For Life, Volume 1 cookbook.

PLEASE NOTE:  The oat flour variation is by far the most popular of the two bake mixes. Please scroll down for the recipe!!

2/3 cup whole wheat pastry flour (150 mL)
1/2 cup vital wheat gluten (125 mL)
1/2 cup vanilla whey protein, OR (125 mL)
  natural whey protein powder
1/2 cup ground flax seeds, (125 mL) I have not tested it, BUT Oat fiber could work instead!
1/3 cup spelt, OR Einkorn flour, OR (75 mL)  *Einkorn flour = ancient wheat without today's problems
  whole wheat pastry flour

*Einkorn flour = ancient wheat without today's problems

In large bowl, combine whole wheat pastry flour, vital wheat gluten, vanilla whey protein or natural whey protein, ground flax seeds and spelt, Einkorn flour or whole wheat pastry flour. Mix well. Add liquid in your recipe cautiously, keeping back 1/4 cup (50 mL) to 1/2 cup (125 mL) liquid, and adding only as necessary, until the correct consistency is achieved.

Yield:  21/2 cups (625 mL)
1/4 cup (50 ml) per serving
96.5 calories
10.3 g protein
2.2 g fat
7.7 g carbs

Variation:  Nut-Free Oat Ultimate Bake Mix:  Substitute 1 cup (250 mL) oat flour, 1/2 cup (125 mL) vital wheat gluten, 1/2 cup (125 mL) vanilla whey protein and 1/2 cup (125 mL) ground flax seeds.  Yield:  21/2 cups (625 mL)
1/4 cup (50 ml) per serving:  99.3 calories, 10.5 g protein, 2.7 g fat, 6.3 g carbs

Helpful Hints:  This bake mix is very good in muffins and loaves, coffee cakes and many cookies, however, with more refined, delicate cakes, it may be better to switch the amounts for the whole wheat pastry flour and spelt or all-purpose flour around: (8.4 g Carbs).  On the other hand in the main recipe, for some muffins and loaves, it is possible to use only whole wheat pastry flour and omit spelt flour or Einkorn flour. (7.2 g Carbs)


I tried using 1 cup (250 mL) of vanilla whey protein in this Nut-free Ultimate Bake Mix; however, baked goods were very dry. The flax seeds solve that problem nicely.  Typically, this bake mix will require about the same amount of liquid as your recipe calls for, however, it is better to take the cautious route as described in the recipe instructions, just in case.  Natural whey protein powder should be used in applications, where extra sweetness would be a problem.


For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: 
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