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Net Carbs

By Anne Keckler | March 11, 2008

BreadIf you’ve ever been on a low-carb diet, you might be aware of the term “net carbs.” Since fiber (cellulose) is not digestible by humans, you only need to count the carbs minus the fiber. This will give you the “net carbs.”

In an effort to consume fewer net carbs and more fiber, you should make sure that most of your carbs come from whole, unrefined foods. To this end, J.D. over at GetFitSlowly compared whole grain breads commonly found in his local supermarket.

I’ll probably do a similar taste-test in the near future, with breads available here in the Tallahassee supermarkets, I’ll talk about my favorite french baguette loaf as well. For now, though, I give you my famous whole grain bread recipe, which requires almost no kneading:

Keckler Bread

4 2/3 cup warm water (about 110 degrees fahrenheit)
2/3 cup honey
2 Tablespoons active dry yeast

Mix honey with warm water and sprinkle yeast over this mixture. While you’re waiting for that to get foamy, mill about 14 cups of flour (about 10 cups of hard red wheat).

Mix together the following:

2/3 cup extra virgin olive oil
1 Tablespoon sea salt or Real Salt
2 Tablespoons liquid lecithin
1/4 teaspoon vitamin C powder

Add this to the yeast mixture. Gradually mix in flour until dough is the right consistency. The actual amount of flour will vary depending on the humidity that day, the moisture of your wheat, etc.

Knead for 10 – 12 minutes.

The dough should fill about 5 medium bread pans, so get them out and grease them. I use a mixture of liquid lecithin and olive oil. Pam works well, too. Plain old butter or lard would probably work fine.

Separate your dough into five equal balls. Roll each one out, and then form into loaves and put into the greased pans. Let the dough rise in the pans until it is about 1/2 inch above the top of the pans.

While the dough is rising, preheat the oven to 350 degrees fahrenheit. I routinely u se an oven thermometer, and I recommend it unless you’re absolutely sure your oven is accurate. I’d still recommend it because oven temperature can fluctuate with the seasons.

When the dough is risen to about 1/2 inch above the top of the pans, bake at 350 for 28 minutes. You might check it after 25. The crust should be golden brown – not too dark, the sides should be slightly pulled away from the pan, the loaf should come easily out of the pan, and when you tap the bottom it should sound hollow.

Do not slice for at least half an hour, as the inside continues to cook for that long.

This bread will provide you with plenty of bran, healthy vitamins and minerals from the germ of the wheat, and no artificial preservatives or other ingredients. I hope you’ll try it out some day soon, and let me know how you like it. It’s one of the few whole grain breads my children will eat!

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One Response to “Net Carbs”

  1. Sheila Says:
    March 20th, 2008 at 3:36 pm

    can I simply adjust this recipe in 5ths for one loaf or do you a recipe for smaller amounts already available. We don’t eat much bread and more than one loaf would mold before we could eat them. I know that some recipes don’t necessarily divide down do to the chemistry of the indredients.


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