I’m happy to report that since the beginning of the year, I’ve lost 15 pounds. YAY!
I’m unhappy to report that I need to lose about 15 more.
I have a fairly severe case of Polycystic Ovarian Syndrome, and insulin resistance is a hallmark of this disease, as is frustratingly slow weight loss, and weight retention in the midsection. I have all of these problems, and then some. At my last annual exam, my doctor suggested that I would benefit from a lower carb diet, such as South Beach, so I’ve been making a really concerted effort to cut down on starches and sugars. I’ve cut out white rice, potatoes and potato chips completely, and have cut WAY back on pasta. We eat it about once a month now, and I’m careful to have only a cup. I’ve also drastically reduced my baking, much to everyone’s disappointment, but I know that if I bake, I will also eat what I bake. My biggest stumbling block is bread, which I refuse to give up, seeing as how it’s the staff of life and all.
I’ve been baking our family’s bread for years, and in my opinion, a life without bread is not worth living. So, I decided that I needed to come up with a healthy, lower-carb bread option that I could make at home. Most of you are probably familiar with “sandwich thins,” the round, thin sandwich rolls favored by low-carb dieters. They save around 50-60 calories in comparison with sandwiches made with 2 slices of regular bread, but they are PRICEY, and even the Aldi brand is still $4.00 for a package of 8. As always, I did some online searching, and found several recipes for sandwich thins, but many had ingredients that I don’t have, and don’t want to buy, and none were designed for the bread machine. So, as I always do when I can’t find a recipe I like, I made up my own. Using the MyFitnessPal recipe nutrition calculator, I tinkered with my standard bread recipe (again – I’ve been working and reworking this recipe for years) until I was satisfied with the carb and calorie counts. Then, I gave it a whirl in the bread machine, and hoped for the best.
I divided the dough into 16 equal pieces, rolled them into balls, and then rolled each one out into a 6-inch circle with my pastry roller. You could also just shape them with your hands.
They were great!
I posted this recipe on Facebook, and several of my friends tried and loved it, so I consider it a success, and I’m posting it here for all of you!
1 1/3 cups warm water
1 large egg
1 tablespoon olive oil
1 teaspoon kosher salt
2 1/2 tablespoons honey
Put all of these ingredients in the bread machine pan first. Then add:
1 1/2 cups whole wheat flour
1 1/2 cups unbleached, all purpose flour
2 tablespoons vital wheat gluten
1/4 cup wheat bran
2 tablespoons ground flax meal
2 1/4 teaspoons active dry yeast (make a little well in the flour for the yeast to rest in)
Run the dough cycle. When it completes, punch down the dough and divide it into 16 equal pieces. Roll each into a ball, then flatten with your hand (or a pastry roller) into a 6-inch circle. Place on parchment or Silpat-lined baking sheets. Brush with a little water and sprinkle with rolled oats, pressing down lightly so they stick. Cover and let rest for 30 minutes until doubled. Bake in preheated 350-degree oven for 10-12 minutes. Slice through center when cool, and fill with sandwich fixings. Each is approximately 110 calories, and 20 carbs.
The cost is around $2.00 for 16, and they freeze well.