Sunday, 15 September 2013

High nutrient GF bread

I don't think I will ever stop being dismayed by the problem of finding adequate gluten free breads.

Most in the supermarket fail by containing egg, and sometimes milk as well.

Many are also imported, which I think is utterly disgraceful.

They are also too often like eating a crumbly old sponge.

Adding insult to injury (given that Coeliacs are already at risk of certain nutritional deficiencies) GF breads are typically very low in protein.

If all that wasn't enough, GF breads are invariably eye-wateringly expensive - particularly if you want something half-decent.

For what it's worth, Coles' own label four-seed GF bread is probably the best supermarket option (and is vegan!) and comes close to tasting like real bread. Black Ruby and GF Precinct are reliably excellent, though of variable availability and with a more premium price.

I have also tried several GF bread mixes (bought only because they were super-reduced), none of which have been acceptable.

Now that I have a working oven, I deemed it time to make my own.

The wacky flour mix I put together was a collection of odds and ends, plus new acqusitions from Spelt Quinoa in Fitzroy, as follows:
  • 1/4 cup cornflour
  • 3/4 cup tapioca flour (this is unbelievably cheap if you buy from Asian grocers)
  • 1/2 cup black bean flour (dominatingly beany if not mixed with other flours and I am still struggling to use this up)
  • 1/4 cup Orgran gluten-free gluten (bought to attempt to make GF seitan - which didn't work!)
  • 1/2 cup teff
  • 1/2 cup sorghum
To which I added 1/4 cup dry millet, and 2 to 3 tablespoons each of sunflower seeds, pepitas, sesame seeds and 1 tablespoon of chia seeds.

This was well combined with 6g of dry yeast, and enough water to make a thick, sticky dough.

I left this on my bench for nearly two hours, then patted it together and put it in an oiled 450g loaf tin.

Baked at 210˚C for about 50 minutes. Take out of tin and allow to cool properly before slicing - though I confess to breaking the odd nubbly chunk off while it was still warm.



I haven't worked out the macronutrient profile for this, but with the bean flour and seeds, it should have a reasonable protein content, particularly compared with most commercial GF breads. Not to mention good fats and some minerals.

It also doesn't have the disgusting pappy sticky gummy mouthfeel that some GF breads have. 

Next challenge - GF sourdough.

4 comments:

Johanna GGG said...

I am lucky enough not to need to eat GF but I am all for a good GF bread - this sound really good. Good luck with a GF sourdough starter - I have seen a few about. I am keen to find some sorghum flour - it seems an important part of GF baking and yet is so hard to find in Melbourne

Eat to Live said...

Hi Johanna - I got my sorghum flour (and teff) from Spelt Quinoa on Johnson St. It's a great place for unusual ingredients!

annoymous girl said...

I am a big fan of bread so I understand your love for bread. I can eat non gf bread but I really like the sourdough honey and walnut gf bread from Fatto A Mano on Gertude Street. Its delicious toasted on its own or with honey, vegemite, or whatever you fancy. You should try it :)

Eat to Live said...

Hi annoymous girl - I've yet to try Fatto a Mano, though I've been told their GF bread is good, and they also apparently have lots of vegan options. Something to look forward to.