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Lonjevity Team
May 09, 2021
In Recipes
There are several nutritional benefits from sourdough techniques as well as the complex sour tangy taste that many like. Sourdough starters develop an ecosystem of yeasts and bacteria that use up starch and sugars in flour to produce organic acids and the residue of the microbes themselves contain countless nutrients, vitamins, and such. Fermentation reduces the carb content of mother dough by around 4-5g/100g which decreases the total carb in your bread from 8-9g to something like 4g/100g, really negligible. Just look at the ingredient list of yeast to understand how these little nutrient factories change plain flour into a superfood through fermentation. I’ve been using a sourdough starter made with fiberflour over the past year which became quite useful when lockdown created a shortage of yeast and several followers told me they started using sourdough instead of yeast. I recommend a mother-dough that is 50% water to 50% fiberflour. You can make a 1000g batch by adding 500 ml water to 500 grams of fiberflour and start fermentation with a teaspoon of yeast and three tablespoons of yoghurt. Within an hour the mixture will be active and ready to use the next day, thereafter it should be kept in the fridge to slow down the fermentation process. I use 1000g of starter at a time, so the picture below shows 3000g of motherdough made with original fiberflour. How much starter to fresh flour should you use? This is up to you and somewhat arbitrary so to make it easy I have been using 1 part starter to 1 part fresh fiberflour. Add 500g fiberflour to 500g of mother dough, the total amount of flour would be 750g. If the final hydration is 80% water to flour you will need to a total of (750 x 80%) 600ml water but 500g of starter already has 250ml so you need to add an additional 350ml to your 1000 g mix. Just one more ingredient needed up to 2% salt to flour (750 x 2%) 1.5g and for those who want to limit sodium and increase potassium low salt works perfectly. By measuring all ingredients as a percentage of the amount of flour you want to use allows you to scale for the amount of dough you intend to make. Just remember to replenish your starter with at least what you used; 250g fiberflour and 250g water. Most important to realize that the carb level is extremely low in this mixture so prolonged fermentation times, knocking down and second rises etc will not realize more rise to your loaf. I usually add a teaspoon yeast as an option to ensure a good rise. The reduction in carb content as well as the increased micronutrients from fermentation in fiberflour sourdough are pretty impressive. Let us know your experience or comments on sourdoughs😋
Sourdough made with Fiberflour content media
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Lonjevity Team
Nov 20, 2019
In Recipes
Bacon is a great variation on sausage rolls: Did you know that fibre counteracts any health risk from red or processed meat? Just use the basic dough recipe and portion 100-120g dough balls. Roll out dough the thickness of thick crust pizza, lay down your cooked bacon and roll up the dough into a log. Let rise for an hour and bake 200C for 20 mins.
Bacon Rolls? content media
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Lonjevity Team
May 26, 2019
In Recipes
Experimenting with focaccia: interesting, easy and successful. Basic bread dough with some added olive oil (600g FF, 450 ml water, yeast, salt, olive oil 45 ml). Knead and roll out. I spread a taponade made from olives, sundried tomatoes, garlic, onion and herbs: Then rolled it up Next rolled it out and pushed, and spread into a baking tray. Proofing trick, put tray in a bag on warmer. Baked at 210C for 20 mins Tastes good too.
Focaccia content media
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Lonjevity Team
Sep 18, 2018
In Recipes
One of the simplest recipes to make now that the apples are here in abundance is apple crumble. Custard to go with it is a little more labour intensive but still a great ketogenic treat. Slice up the apples, I never bother to peel them, then load up your baking dish and sprinkle with some Fibersugar. For crumble measure 200g fiberflour, 50-75g fibersugar, 120g butter and mix all together until it looks like coarse bread crumbs. Cover the apples and bake for 45mins. If you like custard and don't mind stirring for 10 minutes this is a great application for ultrafine fiberflour. Beat 50g ultra-fine, 50g fibersugar with 3 egg yolks. Meanwhile have 300 ml milk heating up, add vanilla pods or paste as you like. Pour some of the hot milk into the egg mixture stirring well and gradually add all the milk. Return all of this to the saucepan and heat gently while continually stirring until it thickens just the way you like it.
Apple Crumble Season is Here content media
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Lonjevity Team
Jul 29, 2018
In Recipes
I've made several lasagnas now and although it's labour intensive to begin it will keep for a week or so in the fridge and get better each day and easy to cut into portions, microwave and serve. Ultra-fine Fiberflour works perfectly for lasagna sheets and makes a beautiful bechamel sauce. Standard recipe for egg pasta use 100g Fiberflour to 1 egg. Ultra-fine is perfect to make a roux with same amount of butter, stir in milk, heat and keep stirring til it's how you like it. Meanwhile make you favorite bolognese and start layering.
Lasagna anyone? content media
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Lonjevity Team
Jun 15, 2018
In Recipes
Lots of sweet baked things need a sticky syrup to bind it all together. The Promitor component in Fibersugar allows the blend to be much more soluble and syrupy. I made these insanely health nut and fruit bars using Fibersugar syrup as the last component in what is basically a simpte flapjack recipe. All the ingredients go into the mixer in the listed order, mix using the paddle. Meanwhile measure 100-150 g of Fibersugar into a saucepan add the same amount of water and stir while bringing to the boil. Add the clear syrup to the nut/flour mixture continue mixing until it all comes together, tip out and roll flat between two sheets of baking paper. Cook for 20 minutes at 160 fan. Let cool and cut into bars with heavy knife. These will keep you going for a week or two. Add these ingredients to a mixer in this order: Fiberflour 200g 100g of either shredded coconut, almond flour or some of both salt 3-4g and baking powder 10g while mixing add 120g of butter in small pieces when mixed to breadcrumb consistency add in your 300g of fruit and nut mixture, whatever you have or fancy. Mix that lot up for a minute or two then pour in your syrup Mixing for up to a minute more brings it all together in a dough. Turn it out on baking paper, press into a square, cover with another sheet of baking paper and roll flat to fit the size of your baking tray. Bake 20 mins or so at 160 C fan. All that's left is to get healthy with these Mediterranean bar snacks
Syrup for flapjacks with Fibersugar content media
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Lonjevity Team
Apr 27, 2018
In Recipes
I have discovered that a short kneading and proofing time seems to suit fiberflour quite well. There is not much carbohydrate to feed the yeast so the rise does not continue much beyond an hour. These rolls are 100 g each, formed into a ball and flattened out, placed directly on a baking tray and covered with a thin clear plastic bag which maintains a high humidity environment while rising (proofing). 30 minutes later 1 hour later ready for baking for 20 minutes 200 degrees C fan. The finished rolls and have 9g carb and 26g fibre, and make ideal burger buns, 3 of the doughs you see back and left were rolled out and wrapped around a meatball (never stop experimenting)
Proofing Fiberflour Bread Rolls content media
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Lonjevity Team
Feb 26, 2018
In Recipes
Flammkuchen (Tart Flambee in French Alcace) A German variation on pizza using, any or a combination of, spiced crème fraiche, greek yogurt or fromage frait as the base instead of tomato sauce. Classical version toppings are sautéed onions, bacon and cheese. Picture below I used onion, mushrooms, chorizo and cheese. You can spice your crème fraiche with herbs salt and pepper, nutmeg is common. Dough is made the usual way with fiberflour, adding salt, yeast and water in ratios of 2%, 3% and 75% of the amount of flour respectively. Mix, knead, divide into 80-120 g dough balls depending on your preference (100g rolled thin makes a 20-25 cm flat bread) let the dough balls rise for an hour, roll out and top with crème fraiche, onions, bacon, cheese and whatever you please but not too much as more toppings give a less crispy result. Slide carefully onto a very hot pizza stone or use a pizza tray. If your oven can reach 250 C fan these are usually done in 4 minutes so keep an eye after your 4 minute timer goes off. In a pizza oven they would be cooked in 60-90 seconds. 📷
Flammkuchen The German Pizza content media
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Lonjevity Team
Feb 08, 2018
In LCHiFi
No one can dispute that typical carbohydrates in our diet spike blood glucose and insulin levels, but many seem reluctant to accept the cascade of biological consequences from daily exposure to those things result in fat storage, poor health and accelerated aging. Death risk from all causes as well as cardio-vascular diseases are increased with high glycemic carbohydrates But if your going to give up sugar, flour, potatoes, rice, pasta, corn flour, bread, cakes, biscuits, etc. what are you going to eat instead? The obvious, least controversial, most scientifically plausible answer is low calorie density foods (LCD), these are mostly plants, leafy greens, cruciferous and all sorts of vegetables, whole fruits and what they have in common is a high water, fibre and phytonutrient content. Fibre fits the bill because it has zero to 2 kcalories per gram and is so vitally important to maintain healthy microbiota and gut function. High fibre is associated with reduced risk of all cause mortality. The biological mechanisms of health improvement with fibre involve the microbiome and the metabolic bi-products of the microbiome, the so called metabiotics. Despite the growing consumer popularity of high protein, excess stimulates insulin secretion and while high protein intake may promote body growth and muscle building it most likely accelerates the aging process and therefore detrimental to long term health. The emphasis on replacing carbs with dietary fat, a la LCHF mantra, is also problematic fat has the highest calorie density and high fat per se has never been shown to improve outcomes but a neutral effect of no increased risk of all-cause mortality or heart disease. However, high fat meals do cause a transient increase gut bacteria derived inflammation. Nevertheless, foods high in fat and protein are highly prized and enjoyable but balancing them with LCD plant foods is a very nice, culturally acceptable way to moderate them. The best recommendations as far as macronutrients are concerned low carbohydrate, moderate protein, significant fibre, nevertheless, fat by default, because of the low energy density of high fibre foods, often becomes the primary source of calories. Do you think LCHIFI trumps LCHF?
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Lonjevity Team
Jan 19, 2018
In Recipes
These nut bars were put together in order to combine the most healthy and tasty ingredients you have heard of in a convenient snack, think Mediterranean Diet. It's based on a flapjack recipe and very easy if you use a mixer, variations are almost infinite and results bullet proof. Into your mixing bowl measure fiberflour 400g, erythritol 100g, baking powder 20g, salt 3-4g, ginger and allspice 10g each; get the mixing with the batter paddle and while mixing cut up and add 200g of butter. That will break down into fine breadcrumb texture, meanwhile weigh out 350g of mixed nuts and coconut flakes, 50g seeds (sunflower, pumpkin, linseed), 50g dried fruit (canberry & blueberry). Add all these to the mix. Next step is to add water or better, a non-sugar syrup and mix until it comes together, sticky and workable. Roll out half the mix at a time between 2 sheets of grease proof paper. Lift paper and flattened mix onto baking tray and bake for 15-20 mins at 160 C fan. You can cut into squares using a large knife of a cutting board after it cools a little. These bars keep well in the cookie jar for weeks. Enjoy total nutrition in an ultra-convenient package.
Ginger and Nut Bars content media
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