Thursday, May 17, 2012

Making Bread with Soy Flour

The next few posts are going to be dedicated to soy flour breads. Soy flour is very low in carbohydrates and higher in protein than other flours. To begin, I am going to be using vital wheat gluten and eggs but little by little I will start experimenting without these two ingredients to make the recipes vegan and/or gluten-free. The first bread recipe I want to share with you is this delicious low-carb yeasted soy bread. It is fluffy and moist, and high in protein.
Enjoy :-D!

Yeasted Soy Bread

by Ruth Reynoso-Sance
Prep Time: 20 minutes+ 1 hour rising
Cook Time: 20-25 minutes

Ingredients (6 slices)
  • 1 1/2 teaspoons Active Dry Yeast ( I used Hodgson Mill Fast Rise)
  • 1/2 cup warm water (105-115 degrees F)
  • 1 pinch sugar
  • 2 large eggs
  • 1 cup organic soy flour
  • 2 tablespoons vital wheat gluten flour
  • 1/4 teaspoon salt
In a small bowl combine the water, sugar and yeast.
Let it rest for a few minutes, until foamy.
In the bowl of a stand-mixer or a medium bowl, beat the eggs until well mixed.
Add the yeast mixture.
In a separate bowl, sift the salt, soy flour and vital wheat gluten flour together.
Incorporate the dry ingredients into the liquids and beat on medium speed for 1 minute.
The batter will be thick.
Scrape the sides of the bowl and cover with a towel or plastic wrap.
Let the batter rest for 45 minutes.
Grease a small loaf pan.
Preheat the oven to 400 degrees F.
Pour the batter into the pan and cover.
Let it rest for 15 minutes.
Bake for 22-25 minutes or until golden brown.

Nutritional Information per serving (1 slice)
Calories: 100
Total Fat: 4.8 g ( Saturated 1.2 g, Polyunsaturated 1.9 g, Monounsaturated 1.3 g, Trans 0 g)
Cholesterol: 70.7 mg
Sodium: 101.4 mg
Potassium: 255.3 mg
Total Carbs: 6.8 g
Dietary Fiber: 2.7 g
Sugars: 0.3 g
Protein: 8.6 g
Vitamin A: 2%
Calcium: 3.5%
Iron: 8.2%
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Now, how many of you have experimented baking whole grain breads to find out they don't rise as regular white wheat flour breads? Well, this is my way of faking a high loaf with the power of a knife:

Cut the loaf in half, then cut each half vertically into three slices, and there you have it! A regular sized slice of whole grain bread.

Who wants a sandwich?!!

Yeasted Soy Bread made with flax seeds.

Friday, May 4, 2012

Low-Carb Pancakes and Low-Sugar Condensed Milk

Low Carb Chocolate Pancakes

by Ruth Reynoso-Sance

Prep Time: 5 minutes

Cook Time: 10 minutes

Keywords: stove-top breakfast low-carb gluten-free vegan vegetarian protein powder organic soy flour flax seeds agave nectar

Ingredients (3 pancakes)

  • 2 tablespoons ground flax seeds
  • 2 tablespoons organic soy flour
  • 1 scoop of chocolate protein powder ( I used Whey,26 g protein per scoop)
  • 1 teaspoon unsweetened cocoa
  • 1 teaspoon of featherweight baking powder (sodium free)
  • 1/4 teaspoon salt (optional)
  • 1/3 cup water
  • 4 drops liquid stevia extract ( or half a package of Truvia or similar)
  • 1 teaspoon Agave Nectar
  • 1 1/2 teaspoons of Ener-G Egg Replacer with 2 tablespoons water


In a small bowl combine the ground flax seeds, soy flour, protein powder, unsweetened cocoa powder, baking powder and salt (and stevia powder if using).

In a cup combine the water, agave nectar and liquid stevia extract.

In a separate bowl, combine the Ener-G Egg Replacer with the water and beat until very foamy.

Pour the liquid into the dry ingredients, mix until combined.

Gently fold the egg replacer into the previous mixture.

Heat a non-stick skillet or griddle in medium low heat. ( I didn't oil it but please do if you have to, you don't want them to stick!)

Pour a 1/4 cup of batter onto the griddle and cook until bubbles start appearing on the surface and the edges start looking cooked. Flip and cook the other side (the second side needs less time to cook)

Serve with your favorite topping!

Nutritional Information per serving

Calories: 292

Total Fat: 8.9 g (Saturated: 1.5 g, Polyunsaturated 4.8 g, Monounsaturated 1.5 g, Trans: 0 g)

Cholesterol: 50 mg

Sodium: 319.5 mg

Potassium: 1167 mg

Total Carbs: 20.5 g

Dietary Fiber: 5.7 g

Sugars: 6 g

Protein: 32.8 g

Calcium: 56%

Iron: 13.3%

Percent Daily Values are based on a 2000 calorie diet.

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Low-Sugar Condensed Milk

by Ruth Reynoso-Sance

Prep Time: 5 minutes

Cook Time: 0 minutes

Keywords: blender beverage breakfast dessert low-carb vegetarian Instant Dry Milk Agave Nectar Liquid Stevia Extract birthday

Ingredients (20 tablespoons)

  • 1/2 cup cold fat free milk
  • 1 3/4 cup non-fat instant dry milk
  • 4 teaspoons Agave nectar
  • 1/4-1/2 teaspoon liquid vanilla stevia extract
  • A pinch of salt


In a small bowl combine all the ingredients and stir until the dry milk dissolves.

Blend the mixture in a blender to smooth it out.


Nutritional Information per serving (2 tablespoons)

Calories: 55

Total Fat: 0.1 g (Saturated 0.1 g)

Cholesterol: 2.4 mg

Sodium: 100 mg

Potassium: 202.9 mg

Total Carbs: 8.9 g

Dietary Fiber: 0 g

Sugars: 8.9 g

Protein: 4.6 g

Vitamin A: 5.6%

Vitamin C: 1.1%

Calcium: 14.6%

Iron: 0.2%

Percent Daily Values are based on a 2000 calorie diet.

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