Tuesday, January 14, 2014

low carb baking mix


When we first started eating low carb and wheat free (2 + years ago)
to make the transition easier,
I made a lot of baked goods,
using almond and coconut flours.

Both flours are quite expensive, in my opinion.
Also, almond flour is kinda high in calories
and coconut flour just has a unique taste.
But mostly, they're expensive
so once the transition to a breadless life was over,
I just baked less.
~
Fast forward to THM. (Trim Healthy Mama, remember?)
There are quite a few recipes for muffins and cakes in mugs,
which are single serve muffins and cakes.
(I sometimes quadruple a recipe and bake it in an 8x8 pan and serve it to the whole family :-)
I'm really not sure what makes one a muffin and another a cake?
Anyways.
They usually call for ground flax or almond flour, or both.
Now, flax is not terribly expensive, and it is very good for you (although the calorie count is a bit high, too)
and we've been eating flax for over a dozen years,
but
 it has a certain mouth feel that isn't always desirable.

Conundrum.

Enter oat fiber.
Not to be confused with oat flour...
Now.
On its own, oat fiber pretty much tastes like cardboard.
But
 it has zero carbs, zero fat, and zero calories
(this would explain the cardboardiness ;-)
and if you mix it with ground  flax and almonds,
well,
you've got a winner!

 I have come up with a basic baking mix
that combines oat fiber, almond flour, and ground flax.
With it, I make rolls and biscuits, burger buns, chocolate cake, lemon cake, Italian cake, and my basic muffins.
The really cool thing,
beside the fact that the addition of the oat fiber to my baking mix
lowers the fat content and calorie counts significantly,
is that I use less of the baking mix with oat fiber.
So what used to require 4 TBS, before the addition of oat fiber to my baking mix,
now only requires 3.

I save money
and 
consume even fewer calories!
(Not that I am overly concerned about calories,
 but if I can eat a muffin that tastes just as good, but has fewer calories, and costs less, why would I not want to?!)

Enough blathering; here's the recipe:

Low Carb All-Purpose Baking Mix
(This fits really well in an emptied 54 oz coconut oil jar)

3 cups ground flax (I just use my spare coffee spice mill. I also have a strong preference for golden flax over the brown!)
1 1/2 c almond flour (I use 1/2 homeground in my vitamix and 1/2 purchased flour.)
1 1/2 c. oat fiber
5 1/2 Tbs baking powder
1 scant TBS sea salt

Mix well (I just shake it) and store in fridge
and use for all your THM-friendly MiMs (muffin in a mugs, for the non THMers)
just remember that you only need a total of 3 TBS dry ingredients where you once used 4 :-)


 I've not ever tried substituting this in recipes that call for regular flour
because I started with recipes that were already low carb.
(although I suspect it might work fairly well)

I'll try to get back here soon with a few recipes,
but here are a few to get you started
(just remember to reduce the flour by 3/4 - and you won't need to add any salt of baking powder)

For more Trim Healthy ideas, check out
trim-healthy-tuesdays-banne

P.S Friday is time for my 4 week progress report. I'm sure you've been waiting on pins and needles ;-)
I'm hoping for better results than last month to be sure!

EDITED TO ADD
I've crunched the numbers - using this baking mix reduces your calories and fat grams by almost one half!
This posts breaks it down

Here is a recipe for Italian Cream Cake, using the baking mix.

17 comments:

Anonymous said...

you are so smart and so good to figure all this out!

love
mom

the momma said...

I just put together what other smart people figured out :-)
I wanted to give you some mix at Christmas and it just never got made. But I'll get you some at some point!
XO

972e3d6c-7e00-11e3-b1c4-000bcdcb5194 said...

So if I understand correctly, you would just add wet ingredients from a MIM recipe? Coconut oil and egg for example?

the momma said...

For a bread or bun ~ yep :-)
But for sweet goodies, you'll of course also add your sweetener and whatever specific-to-your-muffin ingredients.
For example, for a chocolate MiM, you would do your 1 TBS oil, 1 egg, sweetener, 1 TBS cocoa powder and 2 TBS baking mix (for a total of 3 TBS 'flour-like' substances, rather than the 4 TBS flour per TBS oil + egg formula)

This mix will take the place of the salt, baking powder, and any flax/coconut/almond, etc flours in a recipe

Tami S. said...

I make my MIM's with oat fiber in it also! It makes the texture so much better, IMO. Pinning this!

Anonymous said...

I'm delighted I found this! I thought it'd be just another of those so-called gluten free flours full of starchy kinds thrown together...will def use this! Esther

Becky said...

Thanks so much for sharing this. I can't wait to see some of your posts on how you use this mix. Do you mind if I share this post on my blog sometime? I would, of course, credit you. I've been neglegent there lately, but my daughters are bugging me to start posting about healthy food.

Unknown said...

Does this have any, even slight fishy taste from the flax? That is my biggest fear. I can smell a fish a hundred miles away!

the momma said...

None that I have ever noticed, and I have a pretty good sniffer ;-) I would definitely use golden flax, as it is milder than the brown, and also, make sure that it is fresh. I didn't note it in the post (I need to add it) but I store my mix in the fridge.

the momma said...

Becky - yes, feel free to share it! I WANT it to be shared, because I am just so tickled with how well it works & how much more like 'regular flour' it tastes over pretty much every other low-carb flour I've tried :-)
I DO need to get some posts up about how I use it. I've been slow on that because I am SO not a food photographer (and frankly, I'm not usually going for pretty food - I'm going for YUM ;-)

Becky said...

Thanks so much! I completely understand about not being a food photographer, and being more worried about taste than appearance. But I am looking forward to any new posts you have about it.

Tia Stevens said...

I really love my oat fiber, looking forward to lots of recipes from you.

Tia Stevens said...

I'm confused by something. Someone told me oat fiber has carbs. I was thinking it was carb free. Fiber not flour. Any insight?

the momma said...

Tia ~ You are correct, oat fiber IS carb free (whoever told you it wasn't is the confused one ;-)

Julie Cheek said...

I used this flour for chocolate chip cookies. They tasted great but were crumbly. What would you recommend to help them stay together better?

the momma said...

hmmm. I'm not sure, Julie; maybe add an extra egg??

Anonymous said...

This makes amazing waffles! I add enough water to get my mix wet, then add eggs, (I totally forgot to add any oil)! They come out crisp and even my picky kids doesn't know the difference. (Add PB and sf syrup, yum!)