Recipe: Low-Carb Caraway Rye or Whole Einkorn Bread (Bread Machine)

When I still ate carbs, I was a bread lover. I have TWO bread machines even today. I beat the high cost of commercial low-carb or keto bread by making my own.

I found the base recipe in Dana Carpender’s 2002 book, 500 Low-Carb Recipes. There are a lot of bread machine recipes, and my favorite is the Rye Bread recipe on page 128.

It calls for a bread machine that makes a 1 pound loaf. My second bread machine only makes 1 1/2 pound or two pound loaves. So I have adapted the recipe to larger loaves. I cut the loaves with my good bread knife when cool, and pack most into 1/2 loaf packages in the freezer.

Caraway rye uses whole rye flour, and tastes like regular rye bread. Einkorn is a more primitive and less addictive form of wheat, available in whole grain or white varieties– we use whole grain here.

All of the bread machine recipes in Carpender’s book call for vital wheat gluten. As you can guess from the name, it is not gluten free and has wheat in it. This ingredient is essential to getting your bread to rise. I buy ‘Anthony’s’ brand. Vital wheat gluten is sometimes sold under other names, like wheat gluten or high-gluten flour. This last name can also mean regular flour with some vital wheat gluten added. The stuff we want has 4 to 6 grams carbs per 1/4 cup or 39 gram serving. Check your label!

Caraway Rye or Whole Einkorn Bread Machine Bread.

Amounts given for 1 1/2 pound loaf, 1 pound or 2 pound in brackets.

1 1/2 cup [1 cup, 2 cups] warm water.

3/4 cup [1/2 cup, 1 cup] wheat bran.

3/4 cup [1/2 cup, 1 cup] rye flour or whole einkorn flour.

1/4 + 1/8 cup [1/4 cup, 1/2 cup] whey protein powder.

1 1/2 teaspoon [1 teaspoon, 2 teaspoons] sea salt.

1 1/2 Tablespoon [1 Tablespoon, 2 Tablespoons] butter or coconut oil.

1 1/2 Tablespoon [1 Tablespoon, 2 Tablespoons] caraway seed for rye bread, omit for Whole Einkorn.

2 1/4 teaspoon [1 1/2 teaspoon, 1 Tablespoon] bread making yeast.

Save yourself trouble- copy out the ingredients for the size on loaf you want onto a scrap of paper.

1. Put in the paddle! Spray the loaf pan with olive oil spray.

2. Put the ingredients in the pan in the order given.

3. Set the machine to French bread or Whole Wheat bread settings, and input the size of loaf you are making. When your settings are all correct, press the start button.

4. If your machine beeps at you at the right time to remove the paddle, remove the paddle at that time. Otherwise, remove it before the baking starts. Or not.

5. When the loaf is done, pull out the loaf pan with oven mitts, and place it somewhere your cats can’t get to it to cool.

6. When bread is cool, slice it. A 1 pound loaf should have 12 slices, bigger loaves should have more. A one slice serving should have about 4.8 grams of net carbs. If your slices came out thick, you may need to use 1/2 slice as one serving.

7. I pack the bread into freezer bags, 1/2 loaf per bag, and thaw as I run out of unfrozen bread.

I currently have both my bread machine running, each making a 1 and 1/2 pound loaf. Often I make rye in one bread maker and whole einkorn in the other.

The carbs in low-carb bread count! Ration your consumption. Make open-face sandwiches to save a slice. And if you fear you might be gluten intolerant, try egg-based bread substitutes from time to time.

Have you ever made low-carb bread in a bread machine? Or are you considering trying it? Please share in a comment your experiences or your questions.

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We count Carbs, not Calories

On any good low-carb/keto eating plan, this is the rule: we restrict carbohydrate grams, not calories! If you have a choice between eating a hundred -calorie pack of a high carb food and 400 calories of zero-carb steak, our eating plan says eat the steak.

Some detractors of our way-of-eating claim that Atkins, low-carb and keto only cause weight loss in people who also cut calories. From a scientific perspective, these people are wrong.

A scientific study by Kekwick and Pawan compared three 1000 calorie diets. One was mostly carbohydrates, one mostly protein and one mostly fat. If the common beliefs about calories were true, we would have expected all three groups to have the same outcomes.

But that is not what happened. The carbohydrate diet did not produce weight loss. The protein diet did, and the fat version had even better results.

This study shows that in the body, not all calories are treated in the same way. Which is a big ‘fail’ for the calorie theory.

But some people persist and try to mingle the two approaches. Which is likely to leave you hungry, malnourished and miserable.

Think about a typical ‘dieting’ day. You’re hungry, and you only have about 100 calories left. So you eat one of those 100 calorie packs of high-carb food, you get hungry again very shortly, and you have to hope a magic dose of willpower kicks in so you won’t eat again until morning.

The same situation on low-carb/keto: you are hungry, you’ve eaten all your carbs for the day— and so you have yourself a nice zero-carb steak. Maybe that’s 300 calories, maybe 400, but you don’t have to care about that. You don’t count calories, you count carbs. And the carbs are zero.

Many, many people have lost weight with low-carb eating more calories than one would dare to consume on a calorie-counting diet. Others do eat less on keto, but that’s because being in ketosis makes you unhungry.

So don’t believe it when they say low-carb only works when you are counting calories as well. The science backs up low-carb, and the idea that on low-carb you can actually eat food when you get hungry. It’s not a semi-starvation plan.

Bulletproof Mornings on Keto/Low-Carb

Many of us drink bulletproof beverages on low-carb. A bulletproof beverage is a hot beverage like coffee, tea, bone broth, or very-low-carb hot cocoa or carob, to which a good fat has been added.

The original fat for a bulletproof beverage was butter. MCT oil is also popular— I used to use that when I could afford it. Heavy whipping cream (NOT creamer) is used both as a fat source and a ‘lightener’.

Coconut oil, bacon fat, beef tallow and extra-virgin olive oil are all fats I have used in bulletproof beverages. Recipes for bulletproof coffee tend to call for 2 Tablespoons of fat and 1 Tablespoon of heavy whipping cream. I tend to use a bit less fat than that, and omit the cream when I’m out of cream.

Why do we want fat in our bulletproof coffee? Both fats and proteins are essential for humans. It’s the carbohydrates which are non-essential. That old ‘fat will kill you’ mantra is NOT science based.

One thing fat does for us is make us feel fed and unhungry. High-carb, low-fat foods, on the other hand, are easy to eat and eat and eat.

Sweeteners are usually not added to bulletproof beverages, except that I do add a few drops of Sweetleaf liquid stevia to the cocoa, cacao or carob in hot cocoa/carob.

Dr. Jason Fung in his book on fasting sometimes makes it sound like you can have full bulletproof beverages while fasting, and in other parts of the book it seems like you are only allowed one very lightly bulletproof beverage with only a teaspoon of fat.

I translate that into 2 kinds of fasting— strict fasting with only one lightly bulletproof beverage, and bulletproof fasting with full bulletproof beverages allowed.

I do one kind of fasting or the other most mornings, and only open up my ‘eating window’ at lunchtime. On days I have bulletproof morning fasting, I am at least giving my body a break from carbs.

I stay in ketosis most of the time, even when I have a carb indulgence. I really think my bulletproof beverage custom helps with that. They are so low carb you can even have them on Induction! (They are NOT low calorie— but we count carbs not calories.)

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Reading: Good Calories, Bad Calories by Gary Taubes will help you understand why our society is so fat-phobic yet unworried about high carb even for dieters and diabetics.

Your Daily Morning Walk on Low-Carb/Keto.

In his 1957 book Eat Fat and Grow Slim, Richard Mackarness gave a low-carb plan which required a half-hour morning walk at the start of each low-carb day. This is mentioned in Appendix C of his book.

I’m not that big on morning exercise myself. My mornings have been mostly sedentary, sitting around, writing, feeding cats….

But because of a health problem I had a while back I need to recover my strength and activity level.

Walking is highly regarded as ‘the best exercise. You don’t have to drive to a faraway gym past every fast-food seller in the area. You don’t have to be able to afford a gym membership. You just put shoes on your feet and start walking.

Doing your walking early in the day gets you started being active right from the start. It makes you feel a little more like not-just-sitting.

There’s a saying in the low-carb/ketone community – you can’t outrun a bad diet. Which means, if you are still eating carbs, exercise won’t make you thin or healthy. And if you think your exercise means you have ‘earned’ a doughnut or a Twinkie, think again. No one deserves that poison.

When you do your walking, you don’t have to do it down your street or in a special place. You can walk in your house, around the kitchen table or in place.

I live in a place where winters get snowy and I don’t like to get out in snow when I don’t have to. I’m not thrilled with walking in place, either. So I have an old elliptical trainer for bad weather days or weeks.

My morning routine has added some morning exercise. I put on some music, and get going. Just a little, I have stuff to do in the morning. But when I get going, it makes my day just a bit better.

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Do you have an exercise program or routine? Please share about it in a comment!

Making Tallow & Cracklings at Home

Recently I followed the recipe for beef tallow and cracklings given in Maria &Craig Emmerichs’ The Carnivore Cookbook.

The key ingredient is beef suet (pronounced ‘sue-it’) which I got from Gary’s Market in Stephenson for about a dollar a pound.

The recipe calls for putting it in a heavy kettle with a lid. For the first time period you melt the cut-up suet in the kettle without the lid. When it’s mostly melted down you cook it for thirty minutes with the lid.

At the end of this time you harvest the ‘cracklings’ out with a slotted spoon. Cracklings are a little like pork rinds but softer.

I strained the tallow into small, half pint canning jars which I labelled, dated and put in the freezer.

I pulled out the first jar this morning. It’s a little like coconut oil, but harder. I put some into my bulletproof coffee this morning. It’s not quite as much of a treat as butter, ghee or bacon fat, but it had a good flavor. I shall fry some eggs in tallow later.

Lamb/mutton fat is also called suet and so I imagine that if I got some lamb fat I’d have lamb tallow. I’m hoping to get a lamb butchered next year, and I shall be sure and ask for all the fat, bones and organs I am entitled to.

The best thing about making tallow is that the suet is low cost. Tallow ends up being cheaper than butter. I suppose I could use half-tallow, half-butter to save money and still have some butter flavor.

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We count Carbs, not Calories.

There is a calorie tyranny afoot. Ever where you go, the talk is of calories, calories, calories. The only ‘common sense’ way to lose weight or get healthier is to cut down those darn calories and get used to being hungry.

But the science doesn’t line up with that. People have lost weight, have gotten into ketosis to improve health, all with counting carbs and eating more calories than ‘diets’ allow. But that’s OK because we aren’t on a ‘diet.’ This is our way-of-life now.

When we cut down on the number of meals we eat or even do OMAD or intermittent fasting, we don’t do it for calorie reduction. Mainly we do it because in ketosis we aren’t constantly hungry and wanting food. OMAD or fasting isn’t done to cut those calories. It’s to deal with problems of insulin resistance, or simply because one bigger meal generates less dirty dishes than three smaller meals.

Don’t ever be tempted to do white-knuckle fasting or OMAD with willpower alone. Your body doesn’t manage your eating life with willpower. Make sure you are getting enough food that your body doesn’t think you are in a famine. That’s how you get in a place where you are eating Big Macs with fries again, or coming home with a box of PopTarts.

Low-carb is not like calorie counting. In calorie counting, eating a one hundred calorie portion of candy bar is seen as a victory. On low-carb, we give up that 100 calories of candy for 300 calories of zero-carb beefsteak and feel fed, and lose weight and/or get healthier.

Adding calorie counting to our low-carb way-of-eating can just defeat you. You may be tempted to add more carbs than you should, and end up giving up low-carb for another failed diet.

Or you can just be miserable, unhappy, and undernourished to the point that your body’s signals for more/better food lead you back into carnivore land and from there back into weight gain or calorie counting.

This way-of-eating is science, not ‘common sense’ or internet rumor. You can do this. But you need to be firm that this is a different way-of-eating, not the same old calorie mentality at all.

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Get in touch with Nissa Annakindt on MeWe.com.

From Diabetic to Prediabetic with Low-Carb/Keto

A few years ago, I diagnosed my own T2 diabetes using my mom’s old, discarded glucose monitor. My blood sugar was in the 300 range.

I got an appointment with my mom’s nurse-practitioner and before long was on two different diabetes meds.

I was already on a low-carb way-of-eating, and before long I figured out that in spite of my two meds, I only got good blood sugar numbers when I was strict on my low-carb.

Then, I was threatened into an appointment with a distant, not too great nephrologist. She demanded I get off all the meds and prepare to go on insulin.

I got off my meds, and got stricter about my low-carb, and I had better blood sugars than ever.

Then Jimmy Moore and Dr. Jason Fung came out with the ‘Complete Guide to Fasting.’ I started doing Intermittent Fasting, mostly by skipping breakfast, and did a few longer fasts.

The A1c blood test is supposed to tell your doctor what your blood sugars have been for the past three months. I’ve found that if I ‘study’ for my A1c test by being very strict with the keto in the week or so before the test, I get great results even if I had some carb binges earlier in the three months.

I had my most recent A1c not long ago. Unlike most times, I didn’t ‘study’ for the blood test by being stricter. I made the clinic send me a copy of the results like I normally do.

My blood sugar was in the prediabetic range. And not in the top part of that range. Which made me wonder- if I had ‘studied’ for my blood test, would my A1c have been in the normal range?

So here I am. I was on two diabetes meds and about to start insulin, and now my morning blood sugars are normal and I have a nearly-normal A1c. And I feel healthy and energetic.

If you have T2 diabetes, you will have to work with your health care provider to start low-carb. Your meds may need to be reduced before starting Induction. If your PCP gives you grief over low-carb, ask if he knows of a health care provider with experience with low-carb. It’s better to have a doctor in the know. But I’ve never had one like that myself. They do get more encouraging when you start getting good numbers.

If you are a T1 diabetic you will likely always need some insulin shots. But you should read the books by Dr. Richard K. Bernstein, himself a T1 diabetic, that outline low-carb approaches for both kinds of diabetics.

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Recipe: Triple Threat Keto Baked Chicken Thighs

Chicken thighs are a favorite of mine. They are much cheaper than chicken wings, and are meatier and not as nasty-dry as chicken breasts can be.

I buy bone-in, skin-on chicken thighs, and I drain off the schmaltz — chicken fat— after baking, and freeze the bones to make bone broth.

Triple Threat Keto Baked Chicken Thighs

2 chicken thighs for each serving

Get out a baking pan with a rim to hold the melted fat, big enough for the amount of chicken you are making. Spray it lightly with olive oil pan spray, or grease it lightly with any healthy fat to prevent sticking.

Preheat the oven to 350 degrees F. Place the chicken in the pan upside down, and bake for 20 minutes.

Take pan out– it is hot! — and flip the chicken pieces over. Bake for 40 minutes more.

Remove chicken from plate. Pour off schmaltz into canning jar from pan, filtering through a coffee filter or a non-gauze milk filter from the feed mill.

When you eat the chicken, salt to taste, and add a bit of nutmeg or paprika, or a bit of soy sauce or coconut aminos. We don’t add this stuff before baking, so it doesn’t affect the schmaltz. When I eat it, I remove the skin first, and save it to eat last, as dessert.

When you finish eating, get out a gallon-size freezer bag. Write ‘chicken bones’ and the date on it. Put the bones in, put it in the freezer, and put in future chicken bones as well until the bag is full and you can make bone broth.

Variations: If you use frozen chicken, take it out of the freezer the night before and store in the fridge.

Use other chicken parts– you may be able to get whole chickens at a good price. Or you may be able to get pastured poultry, or butcher your own young hens. (Stewing hens need cooking in a crock-pot.)

You may also use a warm home-made sauce to flavor your chicken. I rarely bother– I think the baked chicken is wonderful with just salt.

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Recipe: Bulletproof Bone Broth

Bulletproof coffee is a thing. I even started drinking coffee over it, because I didn’t want to put stuff in my tea.

But I’ve been reading up on the carnivore way-of-eating lately, and some of the books discourage coffee. What to do? A good alternative is bulletproof bone broth.

There are many recipes for bone broth out there. Most involve cooking the bones in a crock-pot for up to 48 hours to get all the bonely goodness out. I’ve made bone broth from beef, pork, and leftover chicken bones. It’s all good.

Bulletproof Bone Broth or Broth

1 cup or more bone broth (or 3/4 cup bone broth and 1/4 cup water) or ordinary broth

1-2 Tablespoons fat- tallow, bacon fat, lard, schmaltz, butter or ghee, extra-virgin olive oil, coconut oil or MCT oil for the plant-eaters.

Optional – 1 -2 Tablespoons heavy whipping cream, unwhipped. May substitute coconut milk or cream.

1/8 to 1/4 teaspoon sea salt or Himalayan pink salt. (Omit if you really have to.)

Optional– herbs or spices for flavoring.

Put the ingredients in a saucepan. Put it on a stove burner set to low for at least five minutes or until any solid fats melt. Stir a little if you like.

When time is up, pour the broth into a mug. You may need to wait a couple of minutes for it to cool to drinkable temperature.

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Keep up with my low-carb/keto life at MeWe.com – I’m ‘Nissa Annakindt’ there.

Why Original Atkins is Best

I’ve been doing the low-carb thing for over 20 years now. It started when I bought the original Dr Atkins Diet Revolution in a thrift shop. I had heard bad things about Atkins, but I was desperate to lose some weight, and figured I could just quit when I became thinner.

I never did quit. My goals changed when I saw low-carb/keto helped with health problems. I managed to accumulate many other Atkins books, as well as others about our way-of-eating.

I liked the original Atkins the best. In the time when that book was written, few folks had access to specialty grocery stores and specialty foods. Atkins knew most followers would be limited to the foods they could get in a regular grocery. Big city people don’t realize it, but many people have similar limitations even today.

Original Atkins was also free of the Atkins corporation which had not been started yet. Later Atkins books feature recipes calling for Atkins brand ingredients, some of which are no longer made, others which are not available in all areas.

I am troubled how the current Atkins products brag about their low ‘sugar carbs’ on their labels. We don’t count ‘sugar carbs’ on Original Atkins but carbs. They also talk about their protein content and never mention fat. Well, a corporation is a life form that lives to sell product. We can’t expect it to do anything that would hurt sales.

Another difference is that Later Atkins has you counting ‘net carbs.’ This tends to reward people for eating high fiber foods. In Original Atkins you just counted carbs, and so you couldn’t exactly chomp down two heads of lettuce at a meal, or use a high fiber ‘low-carb baking mix’ that can cause painful constipation.

Original Atkins is not perfect. Aimed at weight loss only, it has multiple levels that by the time you hit Maintainance, have you out of ketosis altogether. Not good if you need ketosis to help you deal with your arthritis, diabetes, autism spectrum disorder or depression on an ongoing basis.

The solution to that is to be smart. Don’t get caught up in a cycle of going up levels to add back more carbs, and lose the benefits of being in ketosis.

As you learn more about low-carb/keto, you may tweak your practice to incorporate your new knowledge. I no longer use canola oil, for example. And I’ve learned to enjoy some zero-carb foods, like pork chops, that I never used to like. I’m also crazy for chicken thighs, because they are cheaper than wings, taste great, and I can make bone broth from the bones.