Friday July 14, 2017

July 14, 2017

OTM x 10 @ 75% for each
Odd - Front squat x 2 - from floor
Even - Push Jerk x 2 - from rack

 

In 3 mins
Row 20/15 cals
20 Thrusters (95/65)
max Du's or bar hops

Rest 3 mins

In 3mins
row 20/15 cals
15 thrusters(115/80)
Max du's or bar hops

rest 3 mins

In 3 mins
Row 20/15 cals
10 thrusters (135/95)
Max du's or bar hops

-----------------------------------------

Gluten Free and Low Carb Bread 

 

This bread isn't the same as "regular" bread but it is a nice treat for those who eat gluten-free or prefer a low carb option. Use it to make sandwiches, French toast, toast it and top it with fresh avocado, make a breakfast sandwich, or top it with peanut butter and chia jam. 

The recipe is fun to make but is a bit tricky. Read through the directions to make sure your loaf turns out perfectly! It took me a few tries to get it right. 

You can use this recipe as base for a variety of flavours:

  • Cinnamon bread: add a tablespoon of honey and cinnamon 

  • Dill bread: add fresh dill and grated garlic 

  • Cheese bread: fold in grated cheddar cheese to the final mixture before baking

Ingredient Notes:

 

Cream of Tartar: helps the egg whites form soft peaks and prevents them from deflating in the oven for a voluminous loaf

Egg white powder: is used to help the bread rise into a fluffy loaf. You can purchase it at Bulk Barn.

Almond flour: you can make your own almond flour by grinding 165g of almonds in a food processor or purchase it pre-ground at Bulk Barn

 

I had low expectations for this recipe was pleasantly surprised when it turned out and had a light and airy texture. It's not something that I would make often but it was fun to experiment with a more challenging recipe. It would make a nice treat for those who prefer to eat gluten free, primal, or low carb. Each slice is similar in calories to regular bread with more calories coming from fats over carbs!

 

 

 

Ingredients:

  • 4 eggs, separated

  • 1/4 teaspoon cream of tartar 

  • 1.5 cups almond flour (165g)

  • 1 tablespoon egg white powder (5g)

  • 5 tablespoons butter, melted (70g)

  • 1 tablespoon baking powder (15ml)

  • 1/4 teaspoon salt

Directions:

  1. Preheat your oven to 375F 

  2. Separate the egg whites from the yolks. Add the cream of tartar to the egg whites and use an electronic mixer to beat until soft peaks form. Alternatively, you can beat the egg whites by hand with a whisk (great bicep workout - ha!)

  3. In a food processor, combine the egg yolks, almond flour, baking powder, butter, and salt until a dough forms. The dough will be thick and a bit lumpy.

  4. Add 1/2 of the egg white mixture and gently combine it with the dough in the food processor.

  5. Remove the dough from the food processor and add it to the remainder of the egg whites. Use a spatula to gently fold the egg whites into the dough. Be careful not to over-mix as you will deflate the egg whites - the egg whites are important to give the bread volume!

  6. Gently spread the mixture into a lightly greased loaf pan

  7. Bake for 30 minutes. Let cool completely before removing from the loaf plan. 

Yields:

12 Servings

 

Nutrition Facts

Calories: 105

Carbohydrates: 2g

Fibre: 1g

Protein: 4g

Fat: 10g

 

 

 

 

 

 

 

 

 

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