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  #16   ^
Old Sun, Feb-18-18, 12:55
Meetow Kim Meetow Kim is offline
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Plan: Atkins Concept
Stats: 225/193/175 Male 70.5"
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Location: Central Virginia
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Merpig,

I have looked into contributing. Still on the fence and need to learn more.

Nancy LC,

I appreciate the feedback. I have been experimenting with Xanthan gum for thickening, so I expect to get that working well at some point. The Okra in gumbo provides a gelatinous thickening as well.

With making the roux, its really more about the flavor than thickening. This is why I think some folks are a little perplexed by my thread here. Most people think of roux for thickening and in most recipes thats exactly what its for in addition to flavor.

The longer a roux is cooked, like the dark roux used in Cajun cooking, it actually thickens less. The less flour roux is cooked, the more it thickens.

What I'm aiming for is the flavor. I'll be sure to report back on any success with almond flour. I would like to find a small package but that seems hard to come by.

Most people dont even make gumbo or the proper roux you need for it, so this thread is all about the experiment to me. I'm actually a little surprised at how many people have written things to me like you have, basically saying you just have to give stuff up and get used to it. I get that, but for me life is about challenging rather than giving up...I'm one of those guys that tries to fix everything around the house I can, even if I've never done it. I'm always pushing the limits and I'm pretty tenacious when I get my mind set on doing something.

I got real close with this first run. I'll bet I'll get even closer at some point. I saw a Bizarre foods with Andrew Zimmern the other day where he visited Cajun country and met an old woman with a generations old gumbo recipe. The recipe doesn't even use a roux, he said she slow roasts okra for three hours to give the gumbo that deep rich flavor. That's the kind of out of the box thinking I like. I'd be perfectly happy not using any roux if I can get that flavor.

So, I may try doing a "very roasted" pan of some vegetables like celery and a little onions and peppers to keep it carb light, then take that browned veg mix and blend it with some of the broth for the gumbo and see if it gives me the flavor profile.

A browning sauce may help, but does bring some carbs. Kitchen Bouquet may be worth a try. Walmart sells it for about $3. It costs about 3 grams carbs per teaspoon though...but if it only took a teaspoon for the flavor and color to get right, it would be considered low carb in the serving size.
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  #17   ^
Old Tue, Mar-27-18, 12:18
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Buttoni Buttoni is offline
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Plan: Atkins/CNS
Stats: 199/182/150 Female 5'5"
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Location: Temple, Texas
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I cook a lot of cajun food and have found that browning oat fiber in your oil makes a pretty decent roux. Thickens slightly and more importantly, gives you a browned flower taste to the gravy/recipe like a real roux. I order my oat fiber at Honeyvillegrains on-line.
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  #18   ^
Old Mon, Apr-02-18, 09:55
Meetow Kim Meetow Kim is offline
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Posts: 97
 
Plan: Atkins Concept
Stats: 225/193/175 Male 70.5"
BF:
Progress: 64%
Location: Central Virginia
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Thanks Buttoni!

Should I buy oat fiber or oat flour?

Edit: I ordered both. I got a little too happy on the Netrition site!

Last edited by Meetow Kim : Mon, Apr-02-18 at 11:05.
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  #19   ^
Old Fri, Apr-06-18, 08:06
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Buttoni Buttoni is offline
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Plan: Atkins/CNS
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They are NOT the same thing. Oat flour didn't work as well for me for this purpose. Get the oat fiber.
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  #20   ^
Old Fri, Apr-06-18, 14:32
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Dottie Dottie is offline
 
Plan: WW/Low(er)carb
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I think oat flour is just ground up oats?
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  #21   ^
Old Sat, Apr-07-18, 14:01
Meetow Kim Meetow Kim is offline
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Plan: Atkins Concept
Stats: 225/193/175 Male 70.5"
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Progress: 64%
Location: Central Virginia
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Buttoni,

You have inspired me to buy more baking products. I ordered several things from Netrition last week. Some really great products and found the black soy beans they sell in the cans too...those will be a game changer. People say you cant tell they are not just black beans in a chili. I haven't had beans in three months! The carb number on those is outstanding.

I just made your fluffy cheddar biscuits today...another total life changer, they are delicious! Closet thing to a traditional baked good I've had since starting this diet. I am very excited to try more of the recipes.

I'm making your cheddar jalapeno bread to go along with corned beef and cabbage for dinner tonight. I'm could not be more exited to be eating bread tonight! I'm splurging for my birthday (yes, still making dinner though) by low carb baking! More carbs than usual for me, but still super low compared to regular bread products.

Folks should click on your link in your signature and go check out your web site if they haven't. It is now in my bookmarks.

Last edited by Meetow Kim : Sat, Apr-07-18 at 14:25.
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  #22   ^
Old Sat, Apr-07-18, 14:27
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Charski Charski is offline
 
Plan: Atkins Maintenance
Stats: 200/138/140 Female 5'5
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I've made roux in the past using Carbalose flour, and in a pinch even Carbquik. They brown pretty quickly so you have to use a pretty low flame but they worked and I got the flavor I was wanting, which was for a gravy, not gumbo (which I've never made but would love to try!) - might be worth a look anyway, especially if you're on an ordering frenzy with Netrition at the moment!
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  #23   ^
Old Sat, Apr-07-18, 15:13
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Dottie Dottie is offline
 
Plan: WW/Low(er)carb
Stats: 000/000/150 Female 5.6
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Quote:
Originally Posted by Meetow Kim
Buttoni,

You have inspired me to buy more baking products. I ordered several things from Netrition last week. Some really great products and found the black soy beans they sell in the cans too...those will be a game changer. People say you cant tell they are not just black beans in a chili. I haven't had beans in three months! The carb number on those is outstanding.

I just made your fluffy cheddar biscuits today...another total life changer, they are delicious! Closet thing to a traditional baked good I've had since starting this diet. I am very excited to try more of the recipes.

I'm making your cheddar jalapeno bread to go along with corned beef and cabbage for dinner tonight. I'm could not be more exited to be eating bread tonight! I'm splurging for my birthday (yes, still making dinner though) by low carb baking! More carbs than usual for me, but still super low compared to regular bread products.

Folks should click on your link in your signature and go check out your web site if they haven't. It is now in my bookmarks.


For the black soy beans, 15 minutes in chicken broth(or beef- whatever liquid)in an instant pot makes them nice and soft like pinto or black beans
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  #24   ^
Old Tue, May-08-18, 13:21
Meetow Kim Meetow Kim is offline
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Posts: 97
 
Plan: Atkins Concept
Stats: 225/193/175 Male 70.5"
BF:
Progress: 64%
Location: Central Virginia
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Quote:
Originally Posted by Dottie
For the black soy beans, 15 minutes in chicken broth(or beef- whatever liquid)in an instant pot makes them nice and soft like pinto or black beans


Thanks Dottie, I haven't tried them from dry yet. Everything I've found is mega-expensive but dont now how it relates to volume of cooked product in the end compared to canned.

On a good note, I just found Amazon has the same cans as Netrition for $2.17, 22 a can less and Prime free 2 day shipping! I was just waiting to build an order to meet the $99 free shipping on Netrition before buying more, and now I can have them by the end of the week for a good price!

I tried to make re-fried beans with them, it was good, but certainly not a direct replacement...still better than nothing! I'm going to ry to put them in the food processor. Hand mashing them left a lot of the skin intact and a not so smooth texture. Other non low carbers thought they were OK too.

I used them in my normal chili recipe, and only used half the tomatoes to cut those carbs and it came out fantastic. Remarkable actually.
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  #25   ^
Old Tue, May-08-18, 13:23
Meetow Kim Meetow Kim is offline
Registered Member
Posts: 97
 
Plan: Atkins Concept
Stats: 225/193/175 Male 70.5"
BF:
Progress: 64%
Location: Central Virginia
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Quote:
Originally Posted by Charski
I've made roux in the past using Carbalose flour, and in a pinch even Carbquik. They brown pretty quickly so you have to use a pretty low flame but they worked and I got the flavor I was wanting, which was for a gravy, not gumbo (which I've never made but would love to try!) - might be worth a look anyway, especially if you're on an ordering frenzy with Netrition at the moment!


I'll have to try that. I can report that the oat fiber did work pretty good.

Thanks!

Last edited by Meetow Kim : Tue, May-08-18 at 13:33.
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  #26   ^
Old Tue, May-08-18, 13:33
Meetow Kim Meetow Kim is offline
Registered Member
Posts: 97
 
Plan: Atkins Concept
Stats: 225/193/175 Male 70.5"
BF:
Progress: 64%
Location: Central Virginia
Default

Quote:
Originally Posted by Buttoni
I cook a lot of cajun food and have found that browning oat fiber in your oil makes a pretty decent roux. Thickens slightly and more importantly, gives you a browned flower taste to the gravy/recipe like a real roux. I order my oat fiber at Honeyvillegrains on-line.



Thank you! The oat fiber did work well. It's a little bit of skill required as a cook because the color starts out brown rather than white like wheat flour. So gauging when to stop "browning" the roux was dicey. It smelled a little weird too, but that went completely away after adding with all other ingredients.

My wife and two other people who are not low carbers loved the gumbo. I did too. It really did have that depth of flavor very near what flour gives.

To enhance the thickening, I used zanthan gum. I keep some in a fine holed shaker (like a salt shaker) and shake over/into soups, stews and sauces a little at a time. It gives a lot of control over the adding of the zanthan and eliminates any clumping.

A BONUS! I was also experimenting with different flours, etc I had bought while deep frying chicken wings (regular cornstarch coated for the non low carbers) and the oat fiber was a big winner in low carb coating! It really enhanced the chicken wings almost as good, and in some way better than cornstarch...and zero net carbs!

I'll be trying some other different deep fry's with that stuff, tis the season here in the Mid Atlantic for deep frying after all! I fry out in my garage with all the doors open, so I dont deep fry as much in the dead of winter or heat of summer because I also air condition my garage.
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  #27   ^
Old Mon, May-14-18, 18:13
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Buttoni Buttoni is offline
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Posts: 3,169
 
Plan: Atkins/CNS
Stats: 199/182/150 Female 5'5"
BF:5'5" tall
Progress: 35%
Location: Temple, Texas
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Yes, indeed, I do like to add a bit of oat fiber to my coatings and batters. It really imparts a true flour taste IMHO. a little in LC pie crusts works wonders, too.
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  #28   ^
Old Yesterday, 18:41
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Buttoni Buttoni is offline
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Plan: Atkins/CNS
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Ken, oat fiber makes a pretty good roux. That's what I've been using for some time now. Occasionally, when I feel indulgent, I'll add 1 T. Einkorn flour to the oat fiber for an even deeper browned-flour taste. Then if further thickening is needed I dust a smidge of xanthan gum or glucomannan powder into the soup/gumbo. Be sure and try the oat fiber some time. I think you'll find it is quite nice.
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