Friday, May 31, 2013

Microwaveable, 5-minute, gluten-free, high-protein, pumpkin bread

After trying over half a dozen variations, which resulted in disgusting failures, I've settled on this as my favorite.  It's too mushy to be called bread, but it is reminiscent of the pleasant "chunky moistness" of regular pumpkin bread.   By reminiscent, I mean it's good enough for me, especially because it doesn't have the cup of oil and cup of sugar from the original recipe I stole from my cousin.

It's actually too sweet with the full cup of raisins and Craisins, either one of which knocks it out of The Zone.  The recipe below has a total balance of:
212.5 grams carbs, 122 grams protein, 25 grams fat

The Zone should be 7 protein for 9 carbs, for a ratio of 0.777.   This bread is 0.574, so not too bad.  This comes to 34%, not too far off of the Zone's 42% to 44% range.


3 eggs (free range)
1 cup pumpkin
3.5 scoops vanilla protein powder (after cramming and smashing, makes 1 heaping cup)
1/2 cup all-purpose flour,  Red Mill, gluten free (made with rice, sorghum, potato, bean etc.)
1/4 tsp baking soda
1/2 tsp pumpkin pie spice blend
3/4 cup raisins
1/4 cup Craisins


In a Pyrex or cookable glass bread pan, beat eggs well, then beat in pumpkin.  Mix flour and protein powder, beat very well, scrape sides, don't leave chunks.  (Don't mix eggs with the flour and protein powder first, that makes too many chunks to get rid of without forearm workout.)  Beat in baking soda and spices.  Push raisins and Craisins into top half.

Cook on high, 1100 watts, for 2 to 2.5 minutes.  It'll cook the outside and look like this:

Fold the dry looking parts into the middle, and let the wet parts move to the outside.  Spread a little of the wet batter on top.  It should look like this:

Cook on high another 2 to 2.5 minutes.  It should rise again and might look like this.  If so, it needs another 20 seconds or more to finish the top and sides.

Slice and serve.  This is a photo of a trial where I pushed the raisins down too far:

Heres a slice, but I prefer the entire loaf as a complete meal.  (Don't tell my nutritionist, please.)

Conventional Oven

Bake at 350 for just under an hour and outside is blackened while the inside is moist and deliciously firm.   Baking at 300 for 45 minutes does nothing.  Baking at 325 for 1 hour is about right, the outside a little burnt, the inside perfect.  This was at an altitude of 1000 feet.


If you only use 1/2 cup of raisins, it'll be: 
148.5 grams carbs, 121 grams protein, 25 grams fat
The Z factor = 121/148.5 = 0.82, and that's 41%, almost perfect.   

Failed recipes (tips for you experimenters out there):

Using 1 or 2 eggs changes the consistency toward the mushy side, and reduces cook time.

Adding 1/2 cup water makes it really mushy, and never finishes cooking.

Using a cup of flour and 1/2 cup of protein powder knocks it out of the Zone, but doesn't change consistency too much.

Using the whole 13 ounce can of pumpkin makes it too mushy, and adds a lot to cook time, knocks it out of the Zone even more, and barely fits in the pan.  Maybe try adding flour to help out the consistency, but it might overflow the pan.

Using strawberry protein powder tasted really odd, as if the artificial strawberry molecules morphed into industrial chemicals.  I don't dare try chocolate flavored protein powder.

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