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Chris Shugart
Editor / V-Diet Author
Join date: Oct 2002
Location:
Posts: 15399
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Flax/Protein Bread Recipe
The more you cook, the better you look. So let's cook something that a lot of people -- especially we FFBs -- have had to give up: bread.
Yes, even whole grain bread, Ezekiel bread, and organic bread fertilized with the poo of weight-trained pygmies who survive only on acacia berries has to be avoided or limited for those of us that gain fat easily or have a tough time getting and staying lean.
One of our figure athletes, Ezaler, posted a thread about her "zero-carb flax protein bread" that caught my attention. Why did that catch my eye? Because the words "zero-carb" and "bread" are seldom used in the same sentence, except for the one that begins "Ain't no such thing as..."
I've made some modifications and came with a savory and a sweet version. Note the total absence of flour and impactful carbs. Cool, huh? Check 'em out:
Savory Flax & Protein Bread
Ingredients
2 cups milled flax seeds
1 tablespoon baking powder
1 teaspoon salt (I use RealSalt sea salt)
2 whole eggs (I use omega-3 enriched)
3 egg whites
5 tablespoons virgin coconut oil
1/2 cup of hot water
Mix the wet ingredients. Mix the dry ingredients. Then mix both together.
You may want to warm your coconut oil in a hot bath to get it liquid (it's solid when cool). The hot water should keep your oil from returning to a solid when you add it to the egg mixture. Bringing your eggs up to room temp will help too. If it turns solid, no worries, just place your mixing bowl in a sink with hot water and whisk like a madman.
Pour into a loaf pan, a baking dish, or those disposable foil bread pans. Bake at 350 degrees for 35 to 45 minutes.
Sweet Flax & Protein Bread
Same as above but add 3 tablespoons of Splenda or your favorite no or low calorie sweetener. Many have used a scoop of vanilla or chocolate Metabolic Drive with great results (add a smidge more water if needed).
My favorite is to add canned pumpkin (7 ounces or so), a shot of organic vanilla, and several dashes of pumpkin pie spice blend.
The possibilities are endless here: unsweetened cocoa powder, nuts and seeds, nutmeg, cinnamon, clove, various protein powder flavors, etc.
Notes:
1) Use whole eggs if you want. The calories will come up a little but there's no reason to fear most saturated fats. In fact, you probably need more for optimal muscle growth.
Or, if you're a diehard egg-whiter, you may use all egg whites. I get the pure whites sold in the carton because I can't standing wasting a yolk. That will drop off some cals, which is fine if that fits your diet goals.
2) Olive oil or flax oil will work if you don't have coconut, but remember, those oils lose some of their healthful properties when exposed to heat. Much better to cook with coconut oil, which is one of those "good" saturated fats that most people are lacking.
Summary & Warning
Almost no carbs, pretty high in protein (for bread), super-high in fiber and good fats.... this stuff rocks. Use the savory for sandwiches and toast. Use the sweet as a dessert, much like my volumized zucchini bread.
And here's your warning: You may be tempted to eat the whole batch in a sitting or two. But remember, that's like 65g of fiber in one or two shots! (Average person gets 15 to 20 daily, and the recommended is around 25g.)
Also, while containing no carbs except those derived from fiber, this stuff isn't exactly low calorie given all the healthy but still calorically dense fats. So, go easy. Unless you need those extra calories, you I-just-ain't-hungry-pencilneck you.
More food porn pics to come.
Enjoy!
PS: Here's a link to the original flax bread post by Ezaler: http://figureathlete.tmuscle.c...
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Chris Shugart
Editor / V-Diet Author
Join date: Oct 2002
Location:
Posts: 15399
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The "before" pic.
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Chris Shugart
Editor / V-Diet Author
Join date: Oct 2002
Location:
Posts: 15399
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Mmm... sludge.
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Chris Shugart
Editor / V-Diet Author
Join date: Oct 2002
Location:
Posts: 15399
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I'm going to go ahead and buy some real loaf pans today because this is going to be a regular thing for sure.
Try it!
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LittleAsianDoll
Level 3
Join date: Apr 2009
Location:
Posts: 48
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Yeah!! Needless to say I am going to the store today. Pumpkin and walnut, I've decided. I'll post pictures too ;)
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RebelSell
Level 5
Join date: Jan 2006
Location: Ontario, CAN
Posts: 74
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Chris Shugart wrote:
I'm going to go ahead and buy some real loaf pans today because this is going to be a regular thing for sure.
Try it!
Cool stuff Chris! Happy fathers day to you as well!
More recipes would be awesome!
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mikepop878
Level 4
Join date: May 2007
Location: New York, USA
Posts: 157
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i've been making this same recipe for a while now. It is one of my favorites. Cinnamon/Walnuts and some Splenda is pretty good. Mixing in a large scoop of natural peanut butter is another one of my personal favorite ways to prepare this particular dish.
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Shiggy
Level 4
Join date: Jul 2003
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Posts: 199
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I had all the ingredients except for baking powder (which only made it rise a little less), so I tried it today. I added the following:
-2 scoops Vanilla MD
-i cup coconut flakes (I ran out of coconut oil so I added this along with a bit of olive oil)
-1 cup ground almonds
-1 tablespoon organic vanilla extract.
Very, very good. Like a whole organic bread, but a little more robust. It would be like going out to eat and getting the fancy rolls they give you with the oil to dip in. It's that good. I also like most of the ingredients are not very acidic, unlike most breads. Much easier on the stomach. Thanks Chris!
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GusBus07
Level 4
Join date: Feb 2009
Location:
Posts: 250
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Darn, and i already went to the store today. Wish I would have seen this earlier. Oh well, looks fantastic. Can't wait to give it a try when i get some bread dishes
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E99_Curt
Level 4
Join date: Oct 2008
Location: Pennsylvania, USA
Posts: 668
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i saw this right after returning from the store :(
i'll give it a try next week. looks mighty tasty.
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AmreJyNex
Level 1
Join date: Mar 2009
Location:
Posts: 39
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wow... It sure looks tasty... It sucks to be in Keto diet. =(
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debraD
Level 1
Join date: Jul 2008
Location:
Posts: 7141
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Any thoughts on how long it keeps? Although it sounds like you haven't been able to keep a loaf uneaten long enough....
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Mufasa
Level 5
Join date: Oct 2002
Location:
Posts: 7277
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Great...
So are you pissing on every bread eater now?
I've been on this site since it was a "real" bodybuilding site. And have spent a LOT of money. Then because you have some kind of carb-phobia" you think that we should ALL be eating baked flax seed and Splenda?
I eat 2 loves of "Wonder Bread" a day with my steak, and don't give a crap about my abs. And if you want to stay a Nancy Boy..then keep eating your fake bread and nuts.
I thought this was a BODYBUILDING site, but I must me mistaken. If I wanted to know how to make bread, I'd ask Betty Crocker.
Good job insulting God, REAL apple pie and all your Bread Eating vets...and F**K your abs, and you, Shugart. I'm going to eat some REAL pancakes with butter, and REAL syrup...with a side of French Toast.
Mufasa
(EDITORS NOTE: For those without even a Metabolic Drive dust sense of humor...this post was a JOKE that I hope Shugs can appreciate. And since almost all of his threads and BLOGS lately seem to digress in this fashion...I didn't want him to think he was actually starting to be...God forbid...APPRECIATED? Can't have that! Great recipe, Brother....!)
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Chris Shugart
Editor / V-Diet Author
Join date: Oct 2002
Location:
Posts: 15399
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debraD wrote:
Any thoughts on how long it keeps? Although it sounds like you haven't been able to keep a loaf uneaten long enough....
You mean, you actually think you'll be able to store it for over two days? Yeah, right!
Kidding. I gave someone a loaf and they stored it in the fridge for three days before eating it. It was fine. I just leave mine out on the counter overnight (wrapped in foil) since I eat it all in two days... but it is made of milled flax, and milled flax should be kept in the fridge. So, I'd say to fridge it just in case.
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Chris Shugart
Editor / V-Diet Author
Join date: Oct 2002
Location:
Posts: 15399
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Mufasa, that was SCARY good.
Ever notice that most of those types have to use pics of OTHER dudes or comic book characters in their avatars? (Of course, cartoon lions are fine... no worries there!)
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sjodarski
Level 4
Join date: Sep 2007
Location: Wisconsin, USA
Posts: 14
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If someone wanted to use all whole eggs, how many would you reccomend using? I'm guessing 3 or 4... Maybe I'll try it with 4 just to be on the safe side.
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Chris Shugart
Editor / V-Diet Author
Join date: Oct 2002
Location:
Posts: 15399
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sjodarski wrote:
If someone wanted to use all whole eggs, how many would you reccomend using? I'm guessing 3 or 4... Maybe I'll try it with 4 just to be on the safe side.
I'd go with four too.
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ezaler
Level 1
Join date: Oct 2008
Location:
Posts: 28
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hi, i am so glad you are all ENJOYING MY RECIPE !!!!
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ezaler
Level 1
Join date: Oct 2008
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Posts: 28
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if you like this recipe, please PM me. I have a fitness cookbook full of clean contest prep friendly (for the most part) recipes. It's called
The EZ Whey. They are all clean and like i said, even most are prep friendly. Over 60 recipes !
Thanks
Emily
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debraD
Level 1
Join date: Jul 2008
Location:
Posts: 7141
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ezaler, I <3 your recipe :-)
I just pulled a chocolate cinnamon coconut muffin variety out of my oven. Quite good! But needs a tad more sweetener. I used half a recipe with 4 tablespoons of cocoa and 2 packets of sugar twin. I bet it would be good with some real custard made with artificial sweetener.
If you folded in a cup or 2 of beaten egg whites, you could lighten it up a bit too if you prefer a more cake like bread. Maybe I'll try that next time.
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Chris Shugart
Editor / V-Diet Author
Join date: Oct 2002
Location:
Posts: 15399
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Note: I couldn't find the silicone loaf pans I wanted so I picked up an Anchor "Bake and Keep" glass loaf pan. Looks handy since it comes with a lid for storage. Used it for turkey-oatmeal meatloaf last night. Will try it with my next batch of flax bread soon.
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Malone
Level 3
Join date: Dec 2008
Location: New York, USA
Posts: 46
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Good recipe Shugs.
You should try this cheesecake. It's not carb free, but for less than 800 calories you get 0g fat, 30g sugar (31g total carbs), and 160g protein.
a slice (1/8th) gives you 20g protein and <4g sugar.
5 egg whites
Cream of tartar
2 pounds fat free ricotta (theres a brand with 10g protein and 2g sugar per serving)
10-12 packets splenda
vanilla extract
1tbsp unsweetened cocoa powder
you should be able to figure out the cooking instructions--whisk the eggs separately, mix everything else, combine mix more and bake for an hour at 350.
granted it is all sugar, but for 20g of protein its the same total carbs as even the low carb protein powders (and fat free).
lemme know if you decide to try making it and how you like it
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