Fat is our friend. really! Copy
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Flatbread for sandwiches and toasties

CONVENIENCE?
Apart from the taste, the convenience of bread is that it forms a nice barrier to your fingers and stops the inside of a sandwich from making your hands all sticky! Lettuce wraps provide one low-carb approach to sealing in the sandwich filling but making your own bread is often the most convenient thing to do. 
        As a sandwich ersatz, this egg-based cheese bread recipe is one of our favourites. It uses chia seeds and psyllium husk which provide bulk and also add texture. Don’t add too much psyllium husk though since in larger quantities, it possesses a laxative effect because of its ability to soak up water in your gut, making bowel movements easier (too much info for a recipe?). 
More importantly, this flat bread tastes delicious, is low in carbs, provides healthy fibre and is easy to make:

So what is psyllium husk?
Psyllium husks are derived from the seeds of the herb plantago ovata, and most are imported from India.  They are traditionally used as a thickening agent or as a convenient way to maintain gastrointestinal health and can be added to soups and stews to give them a regular, creamier consistency – and they promote your regularity too!   The bulk-forming nature of this dietary fibre naturally promotes a healthy gastrointestinal system.
It's cheapest when buying in bulk from Amazon or similar on-line retailers.

... or low-carb burger buns

Picture
Method
This is a recipe where it helps to have a food blender/processor.
  • Beat eggs in your blender till smooth and fluffy.
  • Slowly blend in the cream cheese. 
  • Stop the machine and stir in the dry ingredients.
  • Let the chia seeds and psyllium husk swell for 20-30 minutes.
  • Spread out on a baking sheet/tray as if you were making a cake (or form buns) and bake in the middle of a 200°C oven for 15 - 18 minutes until the surface is a nice golden colour.
  • Let the finished bread cool before serving, then cut into sandwich size squares as desired (or use as buns).
  • Carefully slice through the middle for the perfect thinner top and bottom for your sandwich, toastie or bun. Then, lightly toast on the grill or in a toaster if preferred.

For an updated version of this recipe, click here

Suggested Fillings:
  • Ham, sliced onion, avocado, a drop of home-made mayo.
  • Cheese and slices of tomato… or try some fried halloumi for a warm treat?
  • Spread with home-made pesto sauce and add Parma ham and your favourite salad accompaniments.
  • ​... or use this to make an alternative to naked hamburgers (see photos).


For 4 sandwiches:
  • 4 large eggs
  • 100g cream cheese
  • 15g psyllium husk (up from 10g in my original recipe for a firmer bake)
  • 20g Chia Seeds (works best with milled chia seeds)
  • 2 tsps baking powder
  • 200g grated Emmenthal or Cheddar
  • ​Pinch of salt & pepper
Inspiration
This recipe was inspired by testing many similar approaches to low-carb bread. Other sources are: 
“The How can it be gluten free cookbook” - which is not so much about low-carb, but gives lots of explanations as to what works and what doesn’t; it comes from the respected 'America’s Test Kitchen'.
http://www.wheatbellyblog.com/category/recipes/
http://www.dietdoctor.com/vegetarian-lchf-saturday-halloumiburgers-with-rutabaga-fries
Sammy Pepys was the pseudonym used by James Capon when writing this book. He is not a doctor or a nutritionist. He is concerned and increasingly suspicious of today's conventional wisdom when it comes to diet, health and the lack of progress on tackling growing rates of type-2 diabetes, obesity and related diseases.
Since then, he has advised numerous people about the benefits of low-carb diets and seen their health and energy levels rise. Weight loss is associated with this eating approach (he lost 7 kilos) but feeling good and having more energy is the main driver!
Disclaimer: The information, recipes and results mentioned on this site may not work for everyone. They do not represent medical advice and it is best to discuss any significant dietary changes with your Doctor.
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog