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Fat Bread, Part Deux

Here’s part one, where the first attempt was made. While the results for that high-fat, low carb, moderate protein (from eggs, not gluten) bread were decent, I wanted to improve. A bit more rise, a bit less dense, and good adhesion, i.e., sticking together.

Success!

First, I want to relate something odd but very surprisingly pleasant. I love how I feel after eating this bread. I’m so used to expecting burps, heartburn, and slowdown after having an indulgence like a sandwich or burger that I was kind of expecting it here, for whatever reason. Nope, none of it. I even made a grilled cheese sandwich last night with the last of it and felt stellar. This is good news, because this is really nutritious bread and there’s no meaningful compromise.

OK, as I mentioned before I had a difficult time making butter out of the macadamias and got more like a very stiff peanut butter with chunks. I speculated that I didn’t get as much of a rise because of the chunks or, that there was less fiber available to act on the other ingredients, and especially when it comes to sticking together.

Problem solved. This time, I used my big Cuisinart. Whereas my first “dough” was more like beaten eggs, this one was a nice, thick paste.

Ingredients:

  • 5 eggs (medium to large size)
  • 1 cup raw whole macadamia nuts, made into butter per instructions
  • 1/2 cup coconut butter
  • 1/2 cup almond butter
  • 2 tablespoons coconut flour
  • 1/3 teaspoon sea salt
  • 1 1/2 tablespoons apple cider vinegar (Bragg)
  • 1 teaspoon baking soda

Instructions:

Place the macadamias into a heavy duty food processor and process on high to achieve a nut meal. Add one of the eggs, and after another minute, another egg—until you get a nice macadamia nut butter. Add the remaining ingredients, except for the vinegar and baking soda. Once everything is all mixed, run the processor on the low setting and introduce first the vinegar, then the baking soda.

Place the dough in a standard bread pan greased with butter, ghee or coconut oil. Bake at 350 for 35 minutes. Remove from the pan and set on an elevated rack to cool.

…So, as you can see, as a comparison with the photo on the previous attempt, this batter is way thicker. Obviously a consequence of getting the macadamia into an actual butter and probably the addition of the coconut flour which is essentially just the fiber.

IMG 1033
Blurry Batter

And here’s how it came out. Quite different and looking a lot like Jeff’s bread as linked in that first post and the original inspiration for my attempts.

IMG 1032
Macadamia Coconut Almond Butter Bread

It holds together real nice, tastes great. You also see that I added a half cup of almond butter. I discussed my reservations with almond butter in the last post, but this reduces it by 2/3. So rather than 30 grams or so of omega-6 polyunsaturated fat in the loaf, you’ll get about 10 grams—perhaps a gram per slice. Acceptable, in my book.

So let’s look at the nutritional profile, based on the ingredients above (eggs, nut butters). FitDay doesn’t have coconut flour but since the fat is removed I presume it’s just mostly insoluble fiber. Click both images for the full-sizers. Remember, this is for the whole loaf.

Macronutrient Breakdown
Macronutrient Breakdown
Nutrition Profile
Nutrition Profile

Now that’s damn nutritious bread…uh, eggs and low PUFA nuts—80% fat, mostly saturated and monounsaturated…i.e., quality fats. Here, compare it to the common shit people eat. Well, so, I’m declaring this a real win. The entire loaf comes to 2,000 calories. You could eat an entire loaf per day, it’d be “ovo-vegetarian” if you don’t grease the pan with butter, and you’d get better nutrition than 99% of vegetarians and 100% of vegans.

Give it a shot and let everyone know if you manage to improve it.

Richard Nikoley

I'm Richard Nikoley. Free The Animal began in 2003 and as of 2021, contains 5,000 posts. I blog what I wish...from health, diet, and food to travel and lifestyle; to politics, social antagonism, expat-living location and time independent—while you sleep—income. I celebrate the audacity and hubris to live by your own exclusive authority and take your own chances. Read More

38 Comments

  1. The Paleo Rag | Fat Bread, Part Deux on July 17, 2012 at 14:39

    […] Read More » Be Sociable, Share! […]

  2. Nionvox on July 17, 2012 at 14:47

    Challenge accepted 🙂

  3. Damn on July 17, 2012 at 14:27

    Damn, looks good.
    Maybe I’ll swap out the almond for more coconut butter/flour and another egg or two, eat it, and call it a day. The ratios are about what I’m looking for (a little short on protein, but nothing major)
    Any thoughts, Richard, on trying the “paleo prison diet” (bread and water out)?

    • Richard Nikoley on July 17, 2012 at 15:49

      “paleo prison diet”

      Never heard of it. Why water out?



    • rob on July 17, 2012 at 16:23

      Hopefully the paleo prison diet doesn’t involve tossed salads otherwise a “big ass salad” might actually mean a big ass salad.



    • rob on July 18, 2012 at 08:26

      I think that was a reference to the “Russian Prison Diet,” you can Google it, you get to eat some cabbage.

      Someone must have come up with a Paleo version of it.



  4. jonw on July 17, 2012 at 16:28

    Looks like the best thing since sliced bread (har). I’ll give it a try but might be limited to a serving or two a day — historically anything amount of mac nuts above a small handful gives me diarrhea. Keeping my eyes open for other low-PUFA alternatives.

  5. mandy on July 17, 2012 at 18:05

    Thank you for sharing this recipe. It really looks good!!! Can’t wait to try it myself.
    May I know what’s the size of the baking tray?

  6. Mark on July 17, 2012 at 18:27

    I made it with 1/2 coconut butter and 1/2 hazelnut butter (another low PUFA nut). Worked well, tastes good.

  7. Jay Jay on July 17, 2012 at 20:02

    Hmmm. My wife has been craving waffles, and this looks like it could make a damn fine waffle.

    Maybe add a bit more coconut oil, and a dash of vanilla extract…

    Our anniversary is 2 weeks away. I’m going to dig out the waffle iron and see what I can whip up between now and then. Pretty sure I’ll be eating the experiments…

    • Richard Nikoley on July 17, 2012 at 20:28

      Jay Jay:

      For the last of my previous loaf, I dug out one of those clam shell thingies in the cabinet you use to make grilled cheese sandwiches. Because the bread is already so fatty, guess what: no need to butter it on the outside like a proper grilled cheese is done.

      Very good, no stomach rumblings (I used a bit of brie and parmesan we had on hand).

      When I look at the nutritional profile I have to ask myself: yes, this is a “processed food” but is it not highly nutritious? Depending on how you answer that question, you might grudgingly come to realize that it’s not at all an indulgence but rather something that might ought to be prepared and eaten regularly.

      Kinda my leaning and would it ever make life a lot more flexible in so many ways.



    • Mark on July 20, 2012 at 08:38

      So true regarding the nutrition and it not really being a cheat but really, could be made a regular part of ones diet. I had an open face sandwich with the last of my first loaf with sardine salad. Wow.



  8. Deb on July 17, 2012 at 20:26

    Ok I have some aging bananas.. just imagine this as banana bread! I will share the results. 😉
    deb

  9. Contemplationist on July 17, 2012 at 22:35

    How long does it take? My main issue with these reenactments is the amount of time they take compared to store bought bread. I’m way too lazy

    • Richard Nikoley on July 17, 2012 at 23:05

      Pretty quicker than the 1st time. In spite of the mods.. My main deal, and I have been thinking of this a lot, I feel real good after eating some.

      Hugely important to me.



  10. Ruth on July 18, 2012 at 03:00

    Richard, why did you add the almond butter back in? Was it for flavor or do the different butters have different baking/rising properties? I’ve never cooked with nut butters before, but this recipe has inspired me to try. Thanks!

    • Richard Nikoley on July 18, 2012 at 05:16

      Ruth, just for experiment sake and it’s only 1/3 of what the original recipe called for so the n-6 issue is mitigated. So I don’t know if success this time was because of getting the macadamia into a try butter form of the almond butter. But next time I plan to do just macadamia and coconut again and see what I can make of it.



  11. Kate Ground on July 18, 2012 at 07:16

    Now to find coconut butter in my small town, or did you make it yourself? (you gastronomical genius)

    And when do your cooking shows begin?

    • Richard Nikoley on July 18, 2012 at 08:51

      I get it at Whole Foods, the one by Artisana. Amazon carries it. Make sure you get the butter, not the oil. For coconut oil I use Nutiva.



    • mark on July 18, 2012 at 09:17

      Coconut oil or butter? You said you used butter…



    • Richard Nikoley on July 18, 2012 at 09:48

      Coconut butter. this is the whole coconut meat made into a butter. Coconut oil is just the fat. For the bread, you want to butter (haha), but for cooking stuff, you want the oil.



    • Kate Ground on July 18, 2012 at 14:33

      I’m addicted to coconut oil. I cook, clean (cast iorn)’ moisturize, clean my teeth, polish….amazing stuff. Amazon it is



  12. Lily on July 18, 2012 at 07:59

    The loft on that is amazing.

  13. mark on July 18, 2012 at 09:30

    Can someone link to a suitable “heavy duty food processor”?

    • Richard Nikoley on July 18, 2012 at 09:51

      Here’s the one I use:

      Cuisinart DLC-2009CHB



  14. Richard Nikoley on July 18, 2012 at 11:06

    Alright, ultimate test just now. 2 thick slices of bread, lots of mayo, 2 thick slices of leftover chicken breast from chicken caesar salads yesterday, romaine lettuce, dill pickle. 2 inches high in total and the bread stuck fully together to the last bite.

    Yummmm!

  15. best bread option for nonpaleo family members - Page 3 | Mark's Daily Apple Health and Fitness Forum page 3 on July 18, 2012 at 11:15

    […] Done. Fat Bread, Part Deux | Free The Animal You're welcome. Don't put your trust in anyone on this forum, including me. You are the key to […]

  16. anand srivastava on July 19, 2012 at 01:12

    Wow! That looks amazing.

  17. WereBear on July 20, 2012 at 17:15

    You are, and I mean this most sincerely, ONE WILD DUDE!

    The partner and I have been discussing getting a real food processor. Recipes like these are why. Color me intrigued.

  18. Margaretrc on July 20, 2012 at 20:10

    Will coconut manna do for coconut butter? Are they equivalent or should I look for coconut butter? I have coconut manna and all the other ingredients on hand. This looks like a really yummy bread–I can’t wait to try it.

  19. low carb bread on July 21, 2012 at 00:03

    I shall try this.

  20. pizza? out? w/o the cross-contamination? « We All Shine On on July 21, 2012 at 05:55

    […] if anybody has tried an all-nut butters/ fat pizza crust? Free the Animal has been working up bread with these ingredients. You have to visit his site to read about the making and the other versions. […]

  21. […] PUFA issue. While I solved that problem, my results weren't great and I wasn't sure why. So, in version 2, I got far better results—but I changed three variables: I got a true macadamia nut butter, not a […]

  22. Nicole on July 21, 2012 at 16:15

    Unless you want to pay $10 or more a jar, you can make it yourself. Just put shredded coconut in the food processor with a bit of coconut oil and whiz. You have to keep it going a long time, like 10 minutes, but it turns out great. Google coconut butter if you want ratios, but I always eyeball it. For a treat, add in some almond extract. Super treat, add in melted dark chocolate too, let cool and cut into squares.

  23. Mer on October 15, 2012 at 10:03

    I’ve made a recipe almost identical to Jeff’s for years. It’s great, has a nice texture, hold together well, rises nicely, tastes good, easy to make. I just don’t do it often because I’m also a bit concerned about too much almond butter.

    Your recipe sounds great. I think macadamia butter is awesome. I just worry because macadamia is so deadly for dogs, and I have a dog that will eat anything not nailed down. All it would take would be one forgetful moment from me and she’d gobble it up and be gone. I’ve already paid hundreds to rush her to the emergency vet for stomach pumps for eating dog-unfriendly things I had no idea she would get into. So I just try to avoid dog-unfriendly foods around the house, and that includes macadamia. 🙂

  24. Aly on January 5, 2013 at 07:50

    here’s a question, how much is this all going to cost? my only option for procuring raw mac nuts is online, where it’s $15-$25 per pound, give or take. not factoring in ridiculous shipping costs. how many cups do you figure makes a pound?

    I’m dying to make it, but I don’t want a loaf of bread that costs $70. and my food processor is not great… maybe I’ll stick to oopsies?

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