Wednesday, March 6, 2019

SPLENDID GLUTEN-FREE, GRAIN-FREE KETO BAKE MIX





SPLENDID GRAIN-FREE, GLUTEN-FREE, KETO BAKE MIX

 I am very  happy to provide this new Keto Bake Mix which is also grain-free.  I did provide one earlier (HERE) that used the formula from my Gluten-Free Bake Mix 2, by substituting Anthony’s Buckwheat flour (a seed, not a grain) for the oat flour.  It works well but I think having to special-order Anthony’s Buckwheat flour (most buckwheat flours have a strong taste, but Anthony’s is mild-tasting) is not as convenient as this recipe which uses ingredients you can find at your local Walmart or health food store.   This Keto Bake Mix is a little less robust than the other 3 bake mixes; however, it tastes wonderful and is a great alternative for those who prefer to be grain-free.  Because it is less full-bodied, more of this bake mix is required; however, usually using this bake mix over the other three bake mixes will result in 1 gram net carb less per serving.  It also tastes great!  Please note that you do not need to use gelatin in most recipes.  I’ve just added it in case you ever have a crumbly outcome with one of your own recipes.

NOTE:   Also, please don't skip over the instructions for this bake mix when you are substituting for the Gluten-Free Bake Mix 2 or white flour.  It will mean the difference between success or failure of a recipe that is not tried and tested by me. Gelatin is rarely needed.  I only put it in here in case you are having trouble with a crumbly outcome with a particular recipe of your own.  

21/2 cups almond flour (625 mL; 9 oz)
1/4 cup coconut flour (60 mL; 1 oz)
1/4 cup whey protein powder* (60 mL; 0.9 oz)


In medium bowl, combine almond flour, coconut flour and whey protein powder. 

Instructions: When substituting this bake mix for my Gluten-Free Bake Mix 2, page 97, you will need to add 2 tbsp (30 mL) additional bake mix when substituting for less than 1 cup (250 mL) bake mix and 1/4 cup (60 mL) more bake mix when substituting for 1 cup (250 mL) or more of the Gluten-Free Bake Mix 2, page 97.  If you are substituting this Keto Bake Mix for white flour, just double the amounts mentioned in this paragraph. 

When following a regular high-carb recipe, I usually add an extra egg, except in some of the examples I mention below like cookie, scone and brownie recipes.

Adding Gelatin:  Use 1/2 tsp (2 mL) unflavored gelatin for less than and equal to 1 cup (250 mL) Gluten-Free Bake Mix.  For more than 1 cup (250 mL), use 1 tsp (5 mL) gelatin.  For 2 cups (500 mL) or more use 11/2 tsp (7 mL) gelatin. Gelatin is added to wet ingredients in a food processor or mixer and mixed well. Add dry ingredients and process until well combined.  That’s it.  It couldn’t be easier!

Applications:  Gelatin option works in muffins, brownies, donuts, cakes, loaves, bundt cakes, cupcakes, squares and cookies (the last two rarely require gelatin). This gluten-free bake mix needs eggs in almost all applications. Gelatin is not always required; usually it is self-explanatory - for example, breading, crusts, etc. or simply where I’ve elected to omit it in a recipe.  The other thing, too, is that most recipes will be fine without gelatin.  Sometimes I simply forget to add it and the recipe works!  It is meant to prevent crumbly outcomes.

Cookies and Brownies:  Usually cookies do not require gelatin.  Keep number of eggs called for in cookie, scone and brownie recipes the same and follow the instructions for replacing flour with the bake mix. Cookies will usually be somewhat fragile immediately out of the oven.  Allow to cool completely on the cookie sheet and using a thin metal spatula, place cookies in a container for the freezer or refrigerator (separate with wax or parchment paper).  Use half the amount of salt required in a recipe as sweeteners do not sweeten as much as sugar. 

Helpful Hints: *It is important to use a whey protein powder that is high in whey protein isolates.  The cheaper whey protein concentrates by themselves taste simply awful and will not work in low-carb baking, confections or even produce good-tasting smoothies.  I have actually thrown out a whey protein powder that was soley made out of whey protein concentrates.  It tasted simply awful.  I used the 1.5 lb (682 g) Gold Standard 100% Whey protein isolate primary source in Vanilla Ice Cream Flavor or French Vanilla Cream, but any vanilla-type flavor would be good as well. You can also use unflavored whey protein powder. I also tested a more economical whey protein supplement by Equate in Smooth Vanilla flavor.  It comes in a large 4 lb 15.36 oz (2250 g) package. It tastes more salty than sweet, but it still works very favorably in my baking.  I would tend to say halve or quarter the amounts of salt suggested in a regular recipe to counteract that aspect of the whey protein.  Both these whey protein packages are available at Walmart and I know the Gold Standard whey protein is also available at GNC stores.  Another possibility to save money and yet still get the benefits of the sweeter-tasting Gold Standard whey protein is to mix the two half and half.  In fact, when making savory recipes, I wouldn’t have a problem using the vanilla-flavored Equate whey protein powder as I don’t think it would be noticeable.  First of all, so little is used in the bake mix and second of all, it is not really very sweet-tasting.

The yield for this bake mix is 1/4 cup (60 mL) more than one would expect.  I always find this when using almond flour.  If you use ground almonds (almond meal) you will not get this happening.  The total weight for the bake mix is 10.9 oz (309 g).

Yield:  31/cups Keto Bake Mix
1/cup per serving
138.8 calories
6.1 g protein
11.1 g fat
3.2 g fiber
3.1 g net carbs

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