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-   -   Healthified Sub Rolls (http://www.lowcarbfriends.com/bbs/low-carb-recipe-help-suggestions/786773-healthified-sub-rolls.html)

Ginaaaaaa 10-17-2012 05:38 PM

Healthified Sub Rolls
 
2 Attachment(s)
I made this recipe from Mariahealth blog into rolls for sloppy joes tonight. They were amazing!! Whole family liked them. Best Rolls I've made so far. They were soft and chewy. I can see using them as sub rolls too.

"HEALTHIFIED" SUB

1 1/4 cup blanched almond flour (or 1/2 cup coconut flour)
5 TBS psyllium husk powder (no substitutes)
2 tsp baking powder
1 tsp Celtic sea salt
2 eggs (4 if using coconut flour)
1 cup BOILING water (or MARINARA - for more Tomato Basil Bread!)

Preheat the oven to 350 degrees F. In a medium sized bowl, combine the almond, psyllium powder (no substitutes: flaxseed meal won't work), baking powder and salt. Add in the eggs and combine until a thick dough. Add boiling water or marinara into the bowl. Mix until well combined.

Form into 4 to 5 mini subs (the dough will rise and spread a little) or one large sub/loaf and place onto a greased baking sheet. Bake for 50-65 minutes. Remove from the oven and allow the bread cool completely. Cut open with a serrated knife. Fill with desired fillings. Makes 5 servings. OPTION: Double the batch and bake in a small bread pan to make a PANINI


NUTRITIONAL COMPARISON (per serving) Traditional Sub Bread = 180 calories, 6g fat, 4g protein, 41 carbs, trace fiber Almond Flour Sub = 205 calories, 14g fat, 8.4g protein, 10.9g carb, 7.6g fiber (3.3 effective carbs)

buttoni 10-18-2012 03:36 AM

I'm glad to hear those are good, Gina. I had previously printed that recipe out and was planning on giving them a try but am avoiding breads as much as I can right now. Yours sure looks good though, so I may go on and make these soon.

Thanks for your feed back!

rosethorns 10-18-2012 06:32 AM

Thanks Gina. I love them and they are easy to make.

Nigel 10-18-2012 08:55 AM

I did see these and they look great. Thanks for the recipe and the pics. :)

PaminKY 10-18-2012 09:07 AM

I just bought some psyllium husk but I bought the whole husks, would powdering them in a coffee grinder yield the same result?

Ginaaaaaa 10-18-2012 09:35 AM

Yes, I had the whole husks and just ground them in my coffee grinder.

PaminKY 10-18-2012 09:36 AM

Quote:

Originally Posted by Ginaaaaaa (Post 16023937)
Yes, I had the whole husks and just ground them in my coffee grinder.

Thanks!

millergirl1976 10-18-2012 10:53 AM

That bread looks good- how is the texture? Crumbly?

Ginaaaaaa 10-18-2012 11:12 AM

It's not crumbly at all. It's soft and chewy and it holds together really well. Even with the sloppy joe mix it didn't seep through and held together better than a hamburger bun, which is what my family usually uses for sloppy joes. The taste is pretty neutral too.

They are filling also!!

pocahontas 10-18-2012 11:43 AM

These look great! Did you make the almond flour version or the coconut flour?

Ginaaaaaa 10-18-2012 11:50 AM

I made the almond flour version. I'd be interested in knowing if anyone tries the coconut version. You need to use 4 eggs if you use coconut flour. I wonder how using the marinara instead of water would taste. I also am wondering how it is toasted as well. The rolls I made were all eaten for dinner last night otherwise I would try toasing one.

PaminKY 10-18-2012 12:16 PM

Gina,

Would you share your sloppy joe recipe please?

Ginaaaaaa 10-18-2012 12:48 PM

It's ridiculously easy Pam. I leave out the green peppers to suit my kids tastes and use low sugar ketchup.

Sloppy joes

1 pound lean ground beef
3/4 cup ketchup
1/4 cup chopped onion
salt an pepper to taste
1/4 cup chopped green bell pepper
1/2 teaspoon garlic powder
1 teaspoon prepared yellow mustard

Directions

1. In a medium skillet over medium heat, brown the ground beef, onion, and green pepper; drain off liquids.

2. Stir in the garlic powder, mustard, ketchup and mix thoroughly. Reduce heat, and simmer for 30 minutes. Season with salt and pepper.

PaminKY 10-18-2012 01:50 PM

Thanks, this just might be my supper tonight but I think I'm out of ketchup.

Ginaaaaaa 10-18-2012 01:57 PM

LindaSue has a recipe that uses tomato sauce.

MY FAVORITE SLOPPY JOES

1 pound ground chuck
1 small onion, chopped (2 1/2 ounces)
1 clove garlic, minced
8 ounce can tomato sauce
1/4 cup granular Splenda or equivalent liquid Splenda
1/2 teaspoon blackstrap molasses, optional
2 tablespoon vinegar
1 teaspoon mustard
1 tablespoon Worcestershire sauce
1 teaspoon salt 1/4 teaspoon pepper
1/4 teaspoon xanthan gum, optional

Brown the ground chuck along with the onion and garlic; drain the fat. Add the remaining ingredients, except the xanthan gum. Cover and simmer 30 minutes. If the sauce is too thin, thicken it with a little xanthan gum. Serve on low carb buns or over chopped lettuce (not included in counts).

Makes about 6 servings Can be frozen

TIP: An easy way to add the xanthan gum is to stir it into the ground beef after you've drained the grease and before you add the remaining ingredients.

With granular Splenda: Per Serving: 151 Calories; 8g Fat; 13g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

With liquid Splenda: Per Serving: 147 Calories; 8g Fat; 13g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs

millergirl1976 10-18-2012 02:07 PM

Quote:

Originally Posted by Ginaaaaaa (Post 16024170)
It's not crumbly at all. It's soft and chewy and it holds together really well. Even with the sloppy joe mix it didn't seep through and held together better than a hamburger bun, which is what my family usually uses for sloppy joes. The taste is pretty neutral too.

They are filling also!!

Thank you Gina!!

dlk35 10-18-2012 04:20 PM

Why can't you use regular almond flour?

LindaSue 10-18-2012 04:22 PM

Quote:

Originally Posted by dlk35 (Post 16024722)
Why can't you use regular almond flour?

The recipe does call for regular almond flour. Blanched means that the skins have been removed so that the flour is white instead of brown.

dawnyama 10-18-2012 04:56 PM

Ooooh, this looks so yummy!! Thanks for the review Gina. I will have to try this. I think I would prefer the almond version too. But if I try the coconut flour, I will let you know.

rosethorns 10-19-2012 10:48 AM

She says on her blog that the coconut don't rise as much. But they were still good.

Ginaaaaaa 10-19-2012 01:29 PM

Thanks for the info Esther, I think I will stick with the almond flour.

CarolynF 10-19-2012 02:17 PM

Can you make this in muffin top pans? Well sprayed with Pam???

Barbo 10-19-2012 03:39 PM

I made this bread two months ago
 
I was a failure. I cannot figure out how to mix it once
you add the boiling water. How much mixing? What does
the dough look like. What is the texture supposed to be
once the water is in? I was disappointed in myself because Maria's
pictures are splended and there is a very large use for this
kind of bread/roll.

Ginaaaaaa 10-19-2012 04:22 PM

Quote:

Originally Posted by CarolynF (Post 16026468)
Can you make this in muffin top pans? Well sprayed with Pam???

That's what I did.

Quote:

Originally Posted by Barbo (Post 16026601)
I was a failure. I cannot figure out how to mix it once
you add the boiling water. How much mixing? What does
the dough look like. What is the texture supposed to be
once the water is in? I was disappointed in myself because Maria's
pictures are splended and there is a very large use for this
kind of bread/roll.

Barbo after I poured the water in I just mixed it up until it was a smooth dough and it becomes thickish. I don't think you have to worry too much about over mixing, because you will know its done after it comes together and it is no longer soupy and holds it's shape. I was kind of wondering how it was going to work also but it did. I baked mine in a muffin top pan because I wasn't sure if it would hold it's shape, but it does, so I could have used a cookie sheet if I wanted to. You can bake it into a sub shape or a round roll like I did.

rosethorns 10-19-2012 05:07 PM

Barbo the first time I failed.

2nd time I added the eggs and boiling water at the same time. This time it worked. After I failed I went back to her blog and read comments.They were talking about it being very gummy.That helped alot. Marie's pics are amazing. And she's very
helpful.

millergirl1976 10-20-2012 12:06 PM

Hmm. I just pulled them out of the oven, and they were only in for about 35 minutes, but they are very dark. Is this cooking time correct?

Ginaaaaaa 10-20-2012 12:19 PM

I think it depends on your oven temp. I just bought an oven thermometer and discovered mine in fact runs hotter than it should. I set it at 350 and let it preheat and when I opened the oven to check the thermometer, I was shocked to see it at 450!!

Anyhow, I think my rolls baked for about 35-40 minutes, so it was less time than called for in the recipe, baking rolls rather than sub shaped.

ladeeda 10-25-2012 09:39 AM

How many buns did you get?

Ginaaaaaa 10-25-2012 10:14 AM

I got 6 rolls. They were smaller than a normal size roll but since they're so filling they were the perfect size for us. If you wanted to make them bigger you probably could double the recipe. I haven't tried doubling it myself so I can't say for sure. HTH

watcher513 10-26-2012 01:32 AM

Barbo, if you look up and go to Maria's blog, she has a video making these, to explain it a little better. It's not long,a couple of minutes or so.


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