Dinkel-Faltenbrot mit Bärlauch-Creme {Vollwert}

Dinkel-Faltenbrot mit Bärlauch-Creme {Vollwert}

Wer gerne mal etwas anderes als ein 0815-Kräuterbaguette zum Grillen mitbringen möchte, sollte unbedingt dieses leckere Dinkel-Faltenbrot mit Bärlauch-Füllung und Bärlauch-Creme ausprobieren.

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Secretly healthy Rosemary Flatbreat Focaccia-style {Low carb, high protein}

Maybe it’s because I am German and we have a huuuge bread culture back home, but I just looooove bread. If I see fresh made bread I just want to dig into it (pass me the dips, please)

 

But the most common bread types like baguette, bread rolls, toast et cetera are not healthy at all. So people generally consider bread as THE ENEMY without distinguishing the variety out there.

For me it’s not the bread itself, it’s just the ingredients which are used for the mentioned bread types (especially white flour). If you stick to whole grains or other healthy flours (soy, almond, coconut..) bread is rather a friend than an enemy. The only thing you need to know is how to make or where to buy them (I prefer option number 1)

Yesterday was meat free monday and I was in the mood for some nice and crispy bread for dinner. So I googled around for some recipe inspiration and found this amazing looking Grain Free Rosemary Garlic Flatbread on savory lotus. But after checking the ingredients, I got a little bit disappointed because I had neither tapioca flour (didn’t even know what that is, before I googled haha), nor coconut milk and I also ran out of coconut flour. But I was so tempted by the amazing looking pictures that I could almost smell the rosemary. Thanks for the inspiration ;)

And so I decided to transform this recipe into my own version, which turned out amazing.


Ingredients:

  • 130ml water
  • 100g soy flour
  • 50g gluten
  • 25g Olive- or coconut oil
  • 25g non flavor whey
  • 15 psyllium husk powder
  • 1 whole egg
  • 1 egg white
  • Garlic, salt and rosemary to taste

Instructions:

  1. Preheat the oven to 200 degree
  2. Mix all the ingredients with a hendblender but safe some olive oil and rosemary.
  3. Place the dough on a sheet of parchment paper. Spread and evenly shape with your fingers until it’s about 2-2,5 cm thick.
  4. Gently make some wholes with your fingers into the dough to get the typical „focaccia-surface“. I also used a fork to stab a few times into the bread, which makes it more fluffy and moist.
  5. Sprinkle the bread with the remaining rosemary and olive oil

Your bread should somehow look like that now

 

       6. Bake for about 15 minutes until crispy and golden brown . In the meantime, enjoy the nice   smell ;)

I kept it in a random plastic container and just quickly toasted it the next day. Was still fluffy and fresh.


Tip: Serve with some fresh dips at the side, like hummus or pesto. Find some of my dip recipes here.

Spinach breakfast muffins

Simple and easy grab and go breakfast or snack. 

Ingredients

For the crust (6 servings):

  • 45 g non flavor whey
  • 15 g wheat bran
  • 10 g flax seed
  • 10 g soy flour
  • 10 g gluten
  • 10 g oats
  • 3 eggwhites
  • a pinch of salt and some spices (Oregano, garlic..) 

For the filling:

  • 50 g spinach
  • 40 g lean cooked ham
  • some onions
  • 3 eggwhites
  • salt and pepper.
  • Note: If you want to, you can also sprinkle some cheese on top or add what ever u like (chicken, bellpepper, tomato...). But make sure to use enough "glue" like eggwhite because otherwise they won't stick together and fall apart

Instructions:

  1. Mix all the ingredients for the crust with a handblender
  2. Add enough water until you receive a sticky but not too wet consistency
  3. Fill into a muffin pan and bake for 15 minutes on 185 degree
  4. In the meantime prepare the filling by mixing together all the filling ingredients
  5. Add the filling to the crust (optional cheese) and bake again until slightly brown. Takes about 20-25 Minutes
  6. enjoy 😋


The best low carb and high protein bread rolls you ever had

Everybody who has ever tried a low carb diet will know the struggle: BREAD. 

For me this is one of the biggest adventures because I simply love bread, sandwiches, bread with dips, bread rolls, bread crust..or just bread everything. So I was constantly trying to create the perfect low carb bread. But most of the low carb breads in this universe don't really remind of bread. They are mashy, wet, sticky and just not as crispy on the outside and fluffy on the inside as REAL bread. 

So one day and 48920 attempts later, I came up with the following recipe. And yeeeeeesssssssss, I finally made something which is the closest you can get to a German rye bread, without using rye flour. That's why the following recipe is definitely a game-changer:

Fluffy inside and perfect as a snack


Ingredients for about 8 rolls: 

  • 150 g Gluten
  • 100 g deoiled almond flour
  • 100 g low fat curd/Quark
  • 70 g soy flour
  • 2 eggs 
  • 35 g non flavor protein powder
  • 30 g fresh yeast
  • 15 g Olive oil
  • 360 ml Water

Instructions:

  1. Mix all the ingredients carefully until you get a really thick dough 
  2. Cover with a clean kitchen and let it rest on a warm place for about an hour
  3. Form rolls and place on a baking sheet
  4. Let rest again for about 20 minutes
  5. Bake at 210 degree until brown. Takes about 30-40 minutes

Tip: You can also add some sesame or other seeds on top or even into the dough :), enjoy

Macros for 1 big roll: 

  • 183 calories
  • 30 g protein
  • 5 g fat
  • 3 g carbs 

Baking..


Homemade rye protein bread with mixed seeds

Freshly baked...YUM!

Freshly baked...YUM!

Ingredients:

  • 600g Wholegrain rye flour  (other wholegrain flour will work fine aswell)

  • 100g non flavor protein powder

  • About 300ml water (optional: 200ml coffee with 100ml water)

  • 120g mixed seeds (sunflower, chia etc)

  • 10g fresh or dry yeast

  • 1 Tablespoon honey

  • 15g salt

 

Instructions

  1. Mix the yeast with the honey and a bit warm water and let it rest for about 20 minutes
  2. Mix the flour, protein powder, salt and approx. 1/4 of your seeds, add the yeast-mix and add more and more liquid (water or coffee) while mixing the dough with your hands for at least 15 minutes. 
  3. Use a baking pan and cover it with non-sticking spray 
  4. Cover the bottom of your baking pan with the remaining seeds andsdd the dough to the baking pan
  5. Now the bread needs to rest for at least 1,5 hours so that the yeast can work. So cover your baking pan with a clean kitchen-towel and place it at a warm place. (I always put it in my bed and cover it with my blanket :), works perfect)
  6. Now your bread should have doubled it's size. If not, let it rest for a little bit longer
  7. Use a kitchen brush to wet the surface a little bit
  8. Bake for 10 minutes at 230 degree. Reduce to 190 degree and continue baking for about 40 minutes.
  9. For the last 10 minutes I recommend to remove the baking pan.
  • Tip: Place a small bowl with water on the bottom of your oven. It will keep the air moist and also your bread. For a even more crispy crust: wet the surface every 15 minutes while baking

Rye protein bread sandwich filled with ham, avocado, spinach and cream cheese.

 

Low carb protein Toast

Yes guys, you read it right..HEALTHY PROTEIN TOAST! 

Guilt free melted cheese sandwich 


Ingredients:

  • 120g liquid eggwhite (approx 4 eggwhites)
  • 35g nonflavor protein powder
  • 20g soyflour
  • 15g gluten
  • 15g psyllium husk powder
  • 15g flax seeds
  • pinch of salt and garlic
  • 8g baking powder
  • About 100-150ml water until you have a thick consistency
  • Optional: 5g Chia seeds

Instructions:  

  1. Mix all the ingredients
  2. Put in a microwave container and "bake" for 5-6mins 
  3. Let cool down and cut the toast into 6 slices 


  1. Fill with everything you like
    1. I recommend: 
      • Tuna, Onions and Cheese :)
      • Tuna, low fat cream cheese, avocado

Tuna, Avocado, Cream cheese sandwich 

Macros for 6 slices of toast (without topping): 

  • 400 calories
  • 68g ❗️protein
  • 6,6 carbs
  • 9,8g fat

This recipe is inspired by proteinpow. To read the original recipe or get a detailed instruction on how to cut it, check out her protein bread recipe.