Delicious Low Fodmaps Bread Recipe

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Delicious Low Fodmaps Bread
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Ingredients
13
Count
Nutrition
418
Calories
Total time
60
Minutes
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Ingredients:

  • 2 cups oat flour (easily made from regular oatmeal, see 11, below)
  • 1 cup rice flour (see 12 below , about the various flours)
  • 1/2 cup tapioca flour
  • 1/2 cup cornstarch
  • 1 1/2 tsp salt
  • 1 1/2-1 3/4 cups lukewarm water
  • 2 tbsp sugar
  • 1 tsp vinegar
  • 1 egg
  • 3 tbsp cornmeal , for dusting ovenware

Directions:

  1. Add yeast and sugar to warm water; set aside.
  2. Mix the three flours, cornstarch, vital wheat gluten and salt together.
  3. Beat egg in a small bowl; add vegetable oil and vinegar.
  4. Add water/yeast and egg mixture to flour mix. Mix well (I did this by hand, but I suppose you could use a mixer). Dough will be very wet and sticky – too wet to knead.
  5. Cover with oiled plastic wrap and place in a warm spot to rise for about 1 hour.
  6. After about an hour, dough should be airy and well risen. Keeping dough in bowl, punch down through plastic wrap.
  7. Allow to rise again (for about 1 hour).
  8. About 1/2 hour before the dough is finished rising, heat the oven to 450°F Place a Dutch oven or large glass casserole inside for about 20 minutes.
  9. When the dough is risen, it will be quite wet, but full of air pockets. Carefully pull out the oven shelf with the pre-heated casserole. Toss a handful of cornmeal into the hot casserole. Then, tilt the dough bowl over the casserole and quickly pour and scrape the dough inside. Place the cover (or aluminum foil) on top and return to the oven.
  10. Turn the heat down to 400 F., and bake for 25-30 minutes. Then remove the cover and bake for 10 minutes more. When done, the bread will be golden-brown, with a chewy-crunchy crust (especially the bottom). The crumb will be just like regular bread.
  11. To make oatmeal flour, grind regular oatmeal in a coffee grinder finely. Easy and quick.
  12. These flour proportions aren't etched in stone. Rice and tapioca flour are rather expensive which is why I used a lot of oatmeal flour. I may try this again with only oat flour and cornstarch, for a very economical loaf, and see how that tastes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 417.69 Kcal (1749 kJ)
Calories from fat 80.01 Kcal
% Daily Value*
Total Fat 8.89g 14%
Cholesterol 18.19mg 6%
Sodium 411.11mg 17%
Potassium 248.67mg 5%
Total Carbs 64.28g 21%
Sugars 3.34g 13%
Dietary Fiber 4.77g 19%
Protein 20.17g 40%
Vitamin C 0.3mg 0%
Iron 3mg 16%
Calcium 53.1mg 5%
Amount Per 100 g
Calories 352.02 Kcal (1474 kJ)
Calories from fat 67.43 Kcal
% Daily Value*
Total Fat 7.49g 14%
Cholesterol 15.33mg 6%
Sodium 346.47mg 17%
Potassium 209.57mg 5%
Total Carbs 54.17g 21%
Sugars 2.82g 13%
Dietary Fiber 4.02g 19%
Protein 17g 40%
Vitamin C 0.2mg 0%
Iron 2.5mg 16%
Calcium 44.7mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.3
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

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