We’ve got this great cereal product down here called ‘FibreX’ which can also be used as a base for lots of other things, one of which is a very moist ‘bread-like’ muffin. These have been a big hit with Aussie low carbers (thanks to Voodaloo who put us onto them) so I thought it would be a good idea to share it with everyone. The muffins really are the closest thing to bread (without actually being bread) that I’ve tasted since starting this WOE. In fact I probably won’t even bother trying to make bread from now on because these are so quick and easy and satisfy my bread cravings.
The FibreX ingredients, listed in order on the packet are: whey protein concentrate (I use isolate), almond meal, ground flaxseed, ground sunflower seeds and psyllium seed husks. I use the following proportions which makes about 400g of mixture: -
1¼ cups WPC or WPI
1¼ cups almond meal
¾ cup + 1 tbsp ground flaxseed
¼ cup + 2 tsp ground sunflower seed
¼ cup psyllium husks
Combine ingredients and store in an airtight container in the fridge.
This is my approximation of the amounts of each ingredient so feel free to tweak to your personal taste but I think it’s pretty close to the original product.
BTW an Australian cup size is 250ml and a tablespoon is 20ml (4 teaspoons)
To use as cereal:
Add ½ cup hot (or cold) water to 1/3 cup FibreX, combine well and let stand for 1 minute. Add cream and sweetener if desired. Made with water the carb count is about 2g per serve. I add cream and chocolate DaVinci to mine.
To make muffins:
This recipe is taken from the Empower website
1 cup FibreX mixture
50g grated tasty cheese
2 tsp baking powder
100g lean bacon, finely chopped
½ tsp salt
2 eggs
¼ cup cream
½ cup water
(can substitute the bacon with 2 tsp each of chives and dried onion flakes)
Preheat oven to 180°C/350°F. Grease muffin tray/s lightly with oil. Combine FibreX, cheese, baking powder, bacon and salt, mix well. Add eggs, cream and water, mix well. Pour mixture into muffin tray. Bake for 10-15 minutes until top has set. Allow muffins to cool in tray.
Makes 12 small or 6 large muffins
12g carbs for entire recipe
The above carb count is based on using the bought product of course but it should be fairly close. You can also bake the mixture in a loaf tin but it will take longer to cook (mine was cooked after 25 minutes). I’ve found that a finely grated cheese (I use Parmesan) works best as it doesn’t sink straight to the bottom. I also pre-cook my bacon in the oven to make it nice and crispy and take the loaf/muffins out of the pan to cool to stop it from getting all sweaty on the bottom. The loaf in the picture was cut lengthways into long slices then cut across to make 9 slices at 1.3 carbs per slice.
The mixture can also be used in pancakes and beef and chicken burgers but I can’t vouch for those as I haven’t made them yet. Click here to see photos:
http://zgirl.myphotos.cc/photos.htm