Cultured Coconut “Sourdough” Keto Bread


Well it’s official. Actually it has been official for over a month but being the introverted lady that I am I have only recently felt ready to share. After a battery of blood tests I have been diagnosed with Hashimoto’s Disease, which is actually quite a common Autoimmune disease amongst women over 35. I have a dear friend who was diagnosed with it about a year ago while she was in Nursing School. I was misdiagnosed upon my return from Ireland by a different practitioner and after struggling with symptoms for a couple years now I finally paid a visit to a Naturopathic Doctor whom I trust and who has helped me in the past. He also ran a food allergy panel, for which I am eternally grateful as it came back with some totally unexpected (and some expected) results. The big one on the list was ginger, which was so heartbreaking that I literally had to cry it out one night. Goodbye Thai food, Kimchi, Ginger Beer, Gingerbread and every other thing I love that has ginger in it. Which as it turned out seemed to be contained in half my pantry. My other allergies included beef, cows milk & whey, cheddar cheese, chicken egg whites and yolks, LETTUCE (what the heck?!), bananas, pineapple, tomato, lima beans (who cares, really) almonds, and mild allergies to broccoli and brussels sprouts. I already know I have severe issues with sugars any oils that are not extra virgin, cold pressed olive oil, coconut oil and avocado oil so let me tell you… going to a restaurant us FU-UN. Lol. Can you tell that was a joke? Totally not fun. I had one visit recently that resulted in literally numbing pain (as in I couldn’t feel my arm) and another result that I don’t mind talking about but most readers would find it a bit TMI. On the bright side, I can still have organic grass fed butter and ghee and now have a fantastic excuse to eat seafood, which I have missed since having a family. Yay for me!

So there you are… this will slightly change the type of recipes I will be blogging but I still plan to post some cultured things that I am comfortable feeding my family, such as my sourdough einkorn pizza crust and other non-inflammatory for normal people family friendly recipes. My kids have been begging me to create a kids cooking channel on YouTube so that may be a good venue. What do you think?

Recently I posted a recipe for Cultured Sourdough Keto Bread. This is a nut free and dairy free version of that. One of the things I have missed most on Kauffman and Keto and now AIP Keto is sourdough bread, so I did some substitutions and used coconut milk kefir to culture or “sour” the loaf.

Personally, I love the result. These breads are best toasted but they are still pretty satisfying after they have cooled a bit from baking. If you try to cut into them straight out of the oven on the other hand you will end up with a ball of goop. I recently used it to roll out for my pizza crust now that Dr. Berg’s Cauliflower Pizza Crust is no longer an option. Next time I will shape it into a crust before I let it sour but otherwise it was fantastic.

Cultured Coconut “Sourdough” Keto Bread

(Adapted from Dr Berg’s Healthiest Bread in the World)

Ingredients:

  • 1/4 cup ground flax meal
  • 1/2 cup coconut flour
  • 1 cup arrowroot flour
  • 1 tsp sea salt
  • 2 tsp active dry yeast
  • 2 tbsp very finely ground chia seed
  • 2 tbsp organic psyllium husk powder
  • 1/3 cup filtered or well water (no chlorine)
  • 1 cup coconut milk kefir (cow or goat milk kefir is okay if you can tolerate dairy)
  • 2 tsp coconut sugar or maple syrup (sugars are consumed by the yeast)
  • 1 Tbsp Avocado oil or Extra Virgin Olive Oil for coating

Method:

1. In a large bowl, whisk together the golden flaxseed meal, arrowroot flour, coconut flour, and sea salt.

Dry ingredients.
Dry ingredients combined.

2. Place yeast and maple syrup or coconut sugar in 1/4 cup of warm water. Not too hot or it will kill the yeast. Let it sit for 10 minutes until it foams if using maple syrup (12-15 minutes if using coconut sugar).

Activated yeast, maple syrup & water
Activated yeast, maple syrup and water combined with cultured coconut milk kefir.

3. Stir the finely ground chia and psyllium powder into the yeast mixture with 1 cup coconut milk kefir.  Let it stand for 1 minute to thicken, then whisk.

4. Pour thickened yeast-chia mixture into the dry ingredients and mix with a wooden spoon until thick and fully combined. The dough will be slightly sticky, but workable. Knead for 1 minute.

The wet ingredients in the dry ingredients bowl.
Kneaded dough, ready to sit to rise for an hour or culture for 8-18 hours.

5. Put kneaded dough back into the bowl coated in a bit of avocado oil. Cover with a damp cloth and place in a warm spot to rise for one hour OR leave for 8-12 hours (overnight works) to “sourdough”. I left mine for 18 hours.

6. Preheat the oven at 425°F. Place a pizza stone, cast iron pan, or baking sheet in oven to preheat.  If using a baking sheet I recommend putting a silicone mat or parchment down.  It won’t stick to properly preheated cast iron or pizza stone.

7. You can divide the dough or leave it as a round (boule). Shape into a rounded boule. Brush with egg wash, if desired or spray with avocado oil.  Use a serrated knife to score (cut) the top so the bread separates where you want.

Scored dough

8. Place the dough onto the preheated stone or cooking sheet. Bake for 35-40 minutes. Individual ovens and baking times vary.  I prefer the tap test.  When you can turn it over and tap it and it sounds like a hollow door with browning on the bottom, it’s done.

9. Let it cool on a wire rack for about 30 minutes. When completely cooled, slice and serve or store wrapped in a tea towel in an airtight container. If you cut into it too soon you can have goop rather than bread. I enjoy this as fresh bread with grass fed butter and Vegemite but it performs best toasted or grilled.

About 30 minutes after I took it out of the oven. Just beautiful.

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Chocolate Espresso Super Muffins, No Foolin’ (Paleo, No Sugar)

No Sugar, Paleo, Chocolate, Espresso, Nut-free, Keto-Cycling Protein Muffins

This is a recipe I have been working on for months, trying to come up with a guilt-free antioxidant and protein rich breakfast muffin.  It came out of the time of year when the greens do not last long and so my go-to make ahead summer smoothie gagged me with the unmistakable aftertaste of rotting veg.  Yep.  Sorry for the disturbing imagery.  Talk about April foolery. It was more disturbing to take a gulp and have to pull over to spew out the car door with the background sounds of bewildered and concerned little voices crying “mommy are you okay!?”  At this point I should probably tell you that I am one of those queens of TMI and it is all or nothing with me.

I love beetroot, coffee and dark chocolate so this is a win for me. If you’re not a fan of beets you can sub with butternut squash or zucchini… but it won’t have that red velvety pop.

A note on sweetness if you haven’t figured it out already. I DO NOT HAVE A SWEET TOOTH. I prefer things less sweet and tend to gag if anything is overly sweet. So if you are a sweetie, I recommend adding a 1/4 cup of sukrin fiber gold syrup or more allulose. And if you wonder why I use so many different natural sweeteners; it is because each one comes with it’s own aftertaste when used in excess. I have taken to creating blends to have on hand for simplicity as each one brings up the sweetness in it’s own way, so together they culminate into an “all purpose” sugar of sorts.

Beetroot (beets) are chockers with phytonutrients and trimethylglycine (TMG) which have been shown to have anti-inflammatory properties as well as fight cancer and detoxify the body. They are also high in lutein, which promotes eye health. This in concert with raw cacao and espresso makes for a great morning (or mid morning) pick me up. In essence, these muffins are jacked up.

So here is a healthy and completely justifiable chocolate muffin. You’re welcome.

Yields 12 Standard or 6 Jumbo Muffins

Ingredients:

*You can sub 3/4 cup maple syrup if you don’t care about the sugar content… I will sometimes partially sub when I’m making them for other people.

**I use Lily’s stevia sweetened chocolate chips mostly because they are sugar free but at times I have used Enjoy Life dark chocolate chipssemi-sweet chips or Pascha 85% dark chocolate chips if I am making them for non-keto people.

Method:

Roast beetroot in a cast iron or sheet pan at 400ºF/200°C for 40 to 60 minutes, depending on size. Let cool a bit and then peel and discard the skins. Set aside the peeled beetroot for the blender. If you don’t have a blender, you can try grating it but the texture will be different.

Preheat oven to 350ºF/175°C

In a high powered blender add the beetroot and wet ingredients and blend until smooth.

Follow with dry ingredients and mix.  Scrape down the sides and mix again.

I do this in a Vitamix but you can do it in a mixer or bowl if you reverse the order of ingredients: Combine dry ingredients in a medium sized bowl and mix.  Combine wet ingredients in a small bowl and mix.  Pour the wet into the dry and fold until combined.

I like to spray the muffin cups with a bit of coconut oil before I pour the batter in.  Leave about a 1/4” or half a centimeter at the top to allow them to puff up.

Bake for 20 +/- minutes, depending on your oven. They are done when you can just tap one with a finger without making a depression.

Take out immediately and let cool.