Wednesday, March 6, 2019

SPLENDID GLUTEN-FREE, GRAIN-FREE KETO BAKE MIX


SPLENDID GLUTEN-FREE, GRAIN-FREE KETO BAKE MIX

I am very excited to provide this new Keto Bake Mix which is also grain-free.  I did provide one earlier (HEREthat used the formula from my Gluten-Free Bake Mix 2, but substituted Anthony’s Buckwheat flour for the oat flour.  It did not go over as well as I had hoped….not even by a long shot as far as I can tell. It works well but I think having to special-order Anthony’s Buckwheat flour (most of these flours have a strong taste, but Anthony’s is mild-tasting – it is a seed and not a grain) was the problem. The difference with this latest Keto bake mix is that it uses ingredients you can find at your local Wal-Mart or health food store; almond flour, coconut flour and vanilla (or unflavored) whey protein powder*.   This Keto Bake Mix is a little less robust and full-bodied than the Gluten-Free Bake Mix 2, however, it tastes wonderful and is a great alternative for those who prefer to be grain-free.   The good news is even although one needs a bit more of this bake mix to make up for the fact that it is less full-bodied versus my Gluten-Free Bake Mix 2, the carbs for this bake mix are almost half that of my favorite bake mix; i.e. it is very low-carb and grain-free!  You can use it wherever you see my Gluten-Free Bake Mix 2 or as a replacement for white, wheat flour in your own favorite recipes - just follow the instructions below for substituting it.  Now it has never been easier to make Keto baked goodies using your very own favorite recipes! Obviously, this Keto Bake Mix will also work well in my Miracle Dough.

The only drawback and I feel it necessary to mention it is that some people will find the amount of fiber in this bake mix too much for their system.  It is certainly true for my husband and I and for that reason I will continue to use my favorite bake mix, Gluten-Free Bake Mix 2.  It doesn't upset our tummies and I have never had a problem with it even when dieting, but keep in mind I do moderate low-carbing and Intermittent Fasting (meaning I have a window of 16 hours where I don't eat and I try to exercise during that window as well because I have a slow, compromised thyroid). The interesting thing is that I am not using a great amount of coconut flour at all compared to other Keto bloggers out there (about the same or less), but nevertheless it is not for everyone to increase the coconut flour percentage in a bake mix.  One way around it is to eat less of your baking if you are sensitive, but I don't have that kind of will power unfortunately.  

NOTE:  Usually you will see about 1 gram carbohydrate difference per serving in most recipes using this bake mix over my favorite bake mix, Gluten-Free Bake Mix 2Also, 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.

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)
  (Please note:  there is a very economical option - see Helpful Hints)


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, 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.  If you are substituting this Keto Bake Mix for white flour in your own recipe, 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!  Often recipes work without the gelatin.  Gelatin will make the batter for muffins, for instance, a little thicker...not hugely, but a little.

Applications:  Gelatin option works in muffins, biscuits, brownies, donuts, cakes, scones, loaves, bundt cakes, cupcakes, squares and cookies. 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 many 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).

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 find it at Wal-Mart or GNC. You can also use unflavored whey protein powder. I also tested a more economical whey protein supplement by Equate in Smooth Vanilla flavor, also from Wal-Mart.  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 this particular whey protein. 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 sweet-tasting.  Let me clarify, though, the Equate whey protein works very well in my baking and it is very economical.

The yield for this bake mix is 1/4 cup 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:  31/4 cups Keto Bake Mix
1/4 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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