I eat not only gluten- and dairy free, but also have to keep track of my carb intake on a low carb, low glycemic diet, so my GF bread had to be whole grain. I googled and worked my way through tons of recipes, but to reach a pleasant texture, almost all of them worked with ingredients like white rice or tapioca flour and different starches that are high in carbs and low in digestive fibers, so potentially high glycemic ingredients. To make up for the binding properties of gluten the majority of gluten free bread recipes use starches or additives like xantham or guar gum. Starches are bad for my carb intake, and these gums – well, these are natural ingredients, my only problem is that they are difficult to buy, and people already dealing with food allergies/intolerances may easily develop an intolerance towards them… So I wished to avoid them and make this bread suitable for my vegan friends, as well.
I had to find something to keep my bread dough together without eggs or gluten. I was baking my own bread for years but new to baking gluten-free. Still, I found my miracle ingredient, psyllium husk pretty quickly. Psyllium husk is water soluble fibre that forms a jelly-like mixture when added to water: it works like some sort of magic glue to keep it all together. 🙂
I wished to use as much whole grain flour as possible, so I chose to combine brown rice, buckwheat, corn and millet flours. I buy corn and rice flours but millet and buckwheat I grind myself in a small coffe mill – it’s difficult (and expensive) to buy these gluten-free, so I save some worry and money this way.
I chose these ingredients because: buckwheat contains some total protein and adds a nutty flavor to my bread, brown rice contains some fiber but makes the dough too dry if I use too much, millet contains some important trace minerals and corn flour has more fiber than I expected (5-6g/100g). I just had to work my way to find the perfect ratio of these flours and psyllium husk for the best taste and texture.
This bread tastes just like an old fashioned, home-baked whole grain loaf of bread. Once my father who lives on a very traditional (and boring) menu was visiting while I baked our bread and said that it really smells just like “good old days” and he even liked it, too!
See that texture? Whole grain, gluten free and still lots of tiny bubbles… 🙂
Ingredients for a 30 cm/11 inch rectangular baking pan (makes approx. 1150g bread):
590 ml or 2 1/2 cups of lukewarm water
1 tablespoon of sugar
2 tablespoons of olive oil
5 level tablespoons of psyllium husk
5 level tablespoons of flaxmeal/ground flaxseeds**
210g or 1 1/2 cups of millet flour
90g or 1/2 cup corn flour
90g 1/2 + 1/4 cups of buckwheat flour
170g or 1 1/2 cups of brown rice flour
1 teaspoon salt
Please remember that I do not use measurements in grams and not cups to annoy you but to make my recipes precise and reproducible. Trust me, it is worth investing in a kitchen scale: The Gluten Free Girl and The Gluten Free Vegan Girl also agree.
* This amount of yeast might be a little too much if you don’t like its flavor: you can use half of this quantity and wait a little more for the dough to rise.
** If you can’t have flax, you can substitute with chia seeds or another 3 level tablespoons of psyllium husk.
Let’s bake some bread:
- Dissolve the sugar and yeast in the lukewarm water.
- Grind millet and buckwheat, if necessary.
- Mix flours and salt in a big mixing bowl.
- Add olive oil, flaxmeal and psyllium husk to the liquid mixture. Don’t let the psyllium husk wait over a minute with the liquids or the mixture might turn to a jelly. 🙂
- While continuously mixing, pour liquid mixture to solids and mix well.
- Cover with a clean cloth and set the dough aside to rise until it’s size doubles. This might take 30-50 minutes, depending on the kitchen’s temperature.
- Cover the baking pan with a parchment sheet, fill with the dough and set aside to rest another 20 minutes. Put a small bowl of water in the oven and preheat to 190 C / 375 F degrees with convection.
- Bake the bread for 50 minutes and let it cool completely before slicing the first bite! (If you slice it hot, the bread may be “jelly-like”.)
So, let’s talk about numbers. This recipe yields 1150g bread, with 406g carbs total (without the sugar, but yeast fungi ate that anyway… 😉 ). So, that makes 35g CH/100g carbs in this wholegrain, absolutely fibre rich and low glycemic bread. One 0.5 cm / 0.2 inch thick slice contains approx. 10g CH/slice, which is appropriate for a lowcarb, low glycemic diet.
This loaf of bread was passed around the table at Gluten Free Friday.