This page contains the various bread-subs, crackers, and such that I've made, and includes any experiments that I considered successful. Only one, in my recollection, hasn't been suitable for our needs, but even that one wasn't wasted. I simply dried it (you can use your oven at its lowest setting, with the food on a rack over a sheet pan, overnight), ground it, and used it for coating meat and topping casseroles.


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FIBER BISCUIT ROUNDS
This was my first experiment and is still a favorite. These can be used to make sandwiches, add toppings and eat open-faced, or serve to round out a soup or salad. You can also dry them and use as crackers.


2 Tbsp. flax seeds (1.6 gm)
2 Tbsp. wheat germ (3 gm)
2/3 c. CarbQuik (4 gm)
1/4 c. high-gluten wheat flour (5 gm)
2 Tbsp butter, room temp.
approx. 1 c. water

1 - grind first 2 ingredients (I use a coffee grinder that's never seen coffee) to a mealy consistency
2 - mix CarbQuik and HGWF with a fork in a bowl; add flax/wheat germ meal and stir well
3 - cut in butter
4 - add 3/4 of hot tap water, mixing well into dough; keep adding a little water as needed until dough is the consistency of a light biscuit dough
5 - with greased hands, form dough into 10 equal balls (about walnut-sized)
6 - press each ball onto greased baking sheet (or ungreased baking stone, which is what I used) into 4" rounds.
7 - bake in 350ºF oven until edges just barely start to brown
8 - remove from oven and baking sheet/stone at once to cool

The numbers for the WHOLE RECIPE:
kcal - 627
fat/sat - 45/17g
carb - 55g
fiber - 37g
protein - 44g


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HIGH FIBER BREAD SLICES
These make great sandwiches, and makes a decent pizza crust also.


2c CarbQuik (www.netrition.com)
½c High Gluten Wheat Flour (www.netrition.com)
1c flax meal
½ tsp. salt
3T butter, room temp
1½c hot tap water

Mix dry ingredients thoroughly; create a well in the center; put butter in well. Add 1 cup of hot water and stir it in, then add more as needed to form a medium-stiff dough; you may not need to use all the water. Let rest for 10 minutes.
Press dough out onto a buttered jelly-roll size baking pan with buttered fingers; score into 14 equal pieces. Bake at 350ºF until lightly browned. Cut at scores and remove from pan to baking rack (bottom will be moist and needs air to dry) to let cool.

The numbers, per slice, when batch is divided into 14:
kcal - 117
fat/sat - 14/3.5g
carb - 10.7g
fiber - 9.1g
net carb - 1.6g
protein - 14g


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EASY ULTRA-LOWCARB CRACKERS

1 c. shredded cheddar cheese
1 egg
3T flax seeds, ground
3T sesame seeds, ground
3T air-popped corn, ground into meal
1t sea salt (plus additional for tops, if desired)

Process all ingredients together until they form a thick, smooth dough; spread onto parchment-paper-lined baking pan and spread into single thin layer by pressing out with wet fingers; score with pastry blade or pizza cutter; sprinkle with additional salt, if desired; bake at 400ºF until edges start to brown; remove to cooling rack when done. NOTE: these do harden as they cool but won't be as crisp as store-bought saltines. Still, they are wonderful with just about spread you put on them, and you can't beat the carb count! Makes about 24 "crackers".

kcal - 35
fat - 2.7g
carb - 1g
fiber - .45g
net carb - .55g
protein - 1.8g


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MORE LOWCARB CRACKERS

1c. raw unsalted sunflower seeds
1/2c. parmesan cheese
1/4c. flax meal
1/4c. sesame seeds
1t. sea salt
1c water

Process all ingredients together until they form a thick, smooth dough; spread onto parchment-paper-lined baking pan and spread into single thin layer by pressing out with wet fingers; score with pastry blade or pizza cutter; sprinkle with additional salt, if desired; bake at 400ºF until edges start to brown; remove to cooling rack when done. Makes about 5 dozen "crackers".

nutrient data for entire recipe:
kcal - 1381
fat - 113g
carb - 47g
fiber - 29g
net carb - 18g
protein - 66g


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HIGH FIBER BISCUITS

1½c CarbQuik (from netrition.com)
¼c High Gluten Wheat Flour
¼c flax seeds, ground
2 T wheat germ
½ tsp. salt
¼c butter
1 c hot tap water (+/-)

Blend dry ingredients in a bowl with a fork. Cut in butter. Stir in water until ingredients form a thick, sticky dough. Spoon onto baking stone in 10 equal portions and bake at 350ºF JUST until edges start to brown.

nutrition info per biscuit:
kcal - 122
fat/sat - 9/3.5g
carbs - 10.7g
fiber - 8g
protein - 6.6g


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BREAD ROUNDS
These are quite possibly the best rounds I've ever made; great for sandwiches or toast.

1c flax seeds, ground
1/4c sesame seed
1/4c soy protein isolate
2T vegetable oil
1/4c vital wheat gluten

Pulse above in food processor until it becomes a smooth dough. Break off walnut-sized pieces and press into approx. 4" circles on baking stone. Bake at 350ºF until lightly browned and remove to rack to cool. Makes 14 rounds.

entire recipe (each):
1431 calories (102)
99g fat (7.1)
11 sat (<1)
57 poly (4)
26 mono (2)
74g carbs (5.3)
54g fiber (3.9)
20gN carbs (1.4)
83g protein (6)


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FLAX BREAD

4 eggs
2c flax seeds, ground
1/4c oat bran
3 scoops SPI
3T VWG
2T veg. oil
1/2c sesame seeds
1/4c splenda
1c (+/-) water

Mix all of above well; will make a sticky dough. Spread on baking stone with wet fingers and let rest 5 minutes. Bake until browned in 350ºF oven.
Cut into 12 pieces (3x4), then slice each piece in half to make 2 thinner slices when ready to use. Also makes great toast, or croutons for salads/soups when cut into cubes and dried.

total for 24 slices (per slice)
2935 calories (22.3)
193g fat (8.04)
sat - 25g (1)
poly - 104g (4.3)
mono - 52g (2.17)
carbs - 160g (6.7)
fiber - 106g (4.42)
net carbs - 54g (2.25)
protein - 189g (12.04)


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