When trying to eat healthier- low carb, Keto or not- it’s important to know the differences between flours. Especially when you enjoy making bread and eating bread as much as I do. When I was making my French Bread from The Prepared Pantry, I was seriously considering all the amount of carbs that go into making any batch of breads and rolls. Making French Bread, for example, is a tad temperamental. Sometimes it will rise, other times it won’t. The temperature of your kitchen is a key factor to how much flour goes into creating the perfect ball of dough, it also helps the bread rise faster. And sometimes, the bread dough is hungry for flour! Sometimes I feel like I just keep adding heaps of flour over and over, trying to get the dough to be perfect. Since I am on a mostly low carb diet, I started thinking about ways to conserve on carbs and flour when making bread. I miss bread! I love the texture of french bread and I miss it bad…. So I got to thinking about lower carb alternatives, and started with making whole wheat rolls.
My Questions About Making Whole Wheat Rolls
- Can I ‘conserve’ carbs by swapping out all-purpose flour for whole wheat flour? Answer: YES! I used less flour when making this loaf of bread than with all-purpose flour. I typically use 6 CUPS of all-purpose flour to create a ball for French Bread- but when I made my whole wheat bread, it only took 4 cups to make al ball!
- Does yeast have carbs? Answer: Yes. 1 TBS dry active yeast is 4.9 g of carbs, and is Keto-approved.
- Is there a difference between Whole Wheat and All-Purpose flour? YES! Whole wheat flour has more protein so you need less than regular.
This blog post was very useful!
Recipe for Sugar-Free Whole Wheat Rolls
- 4-5 cups of whole wheat flour
- 1 1/2 cups of water, heated to 110 degrees
- 1/2 TBS dry active yeast
- 1 TBS sugar
- 1 tsp salt
- 1 TBS vegetable oil
- Heat 1 1/2 cups of water to 110 degrees
- In your kitchen mixing bowl, combine water, yeast, salt, Swerve, and oil. Lightly stir.
- Add 3 cups of whole wheat flour and stir with dough hook on 2 (low) until fully incorporated
- Add remaining 1 cup of whole wheat flour, 1/4 or 1/2 cup at a time, until a small ball is formed.
- The dough will be sticky, so move to a lightly floured surface and fold into a ball 1-3 times to conserve on flour
- Return ball to the kitchen mixer, knead on 2 for 1 minute and 4 for an additional minute
- Let sit for 1-2 minutes, then knead on 4 for 2 minutes
- Move to a lightly oiled bowl and cover with cloth napkin.
- Let rise for 1 hour or 1 hour and 20 minutes
- Knead with hands and form a loaf or rolls
- Plan on or in pan, and let rise for 1 hour
- Preheat oven to 375 degrees
- Bake for 24-35 minutes
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