I have just finished doing the 4 Week Shred. It is a diet and exercise program by an Irish woman, Kim Constable. As the name suggests, the program only goes for 4 weeks but the exercise is pretty intense with twice daily walks, weights 4 times per week and daily floor exercises. The diet is also very restricted to low carb, low fat and high protein. The results are fantastic though so it is all very worthwhile.
To make things simple, there is a list of ‘Shred Approved’ foods that you have to stick to but on that list is seitan which is of course made from gluten flour so I figured that gluten bread would make the 4 weeks easier and it did. I posted my recipe to the Shred Facebook group and heaps of girls stated making it and adding ingredients to put their own spin on it like herbs or cinnamon for a sweeter variety – I would cut out the nutritional yeast for that version though.
- 2 cups vital wheat gluten (gluten four) (240g)
- ½ cup nutritional yeast
- 1 tsp baking powder
- 1 tsp sea salt
- 1 – 1½ cup water (approx.)
- Pre-heat oven to 175C (347F). Put dry ingredients in a mix master – with a dough hook if you have one. Turn on and slowly add water. If there are still dry ingredients in the bowl, add more water. You might have lots of little chunks rather than 1 ball of dough but it will meld into on as it cooks.
- Empty the dough onto the bench and halve, kneading each half into a round or oval loaf. Place onto a paper lined tray in oven. Cook for 30 minutes then turn over and cook for another 15 minutes. Cool on the bench.
- Total protein: 189g
- Total Carbs: 44g
This turned out pretty good and was so easy to make. A really nice change from almond flour bread. Thank you!
Thanks Terry. I’m glad that you liked it. I always have some of this sliced in the freezer because it is much lower in calories than the sourdough that I would otherwise reach for.
Sheraden 🙂