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Old 11-10-2021, 02:23 PM   #1
Soliloquy
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Question High fiber baking

I'm looking for ways to increase fiber in baked goods as the holidays and ski season approach. Most of the recipes I find are keto, which isn't what I'm looking for. Using whole wheat flour only increases fiber a smidge over all purpose flour. I used to have recipes that used navy beans and black beans but I can't find them. I'd like to incorporate bran flakes, oat bran, legumes, and other things into recipes. Legumes tend to be high in potassium which is a wonderful benefit.


I don't use artificial sweeteners but I love using bananas as part of the sweetener.


Anyone have good recipes?
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Old 11-11-2021, 10:41 AM   #2
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Default Re: High fiber baking

A couple of easy ways to do this for sweetened baked goods is to use recipes with fruit (bananas, dates, unsweetened applesauce) instead of sugars. Subbing flax seed “eggs” or chia seeds for eggs also adds fiber. Oh, I see you did mention bananas.

Are you looking for desserts or breads, or both?
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Old 11-11-2021, 11:09 AM   #3
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Default Re: High fiber baking

Most of my family likes these Chickpea Blondies: https://www.ambitiouskitchen.com/wprm_print/24056

I use almond butter and I add an egg and a large handful of walnuts to the food processor.
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Old 11-11-2021, 03:21 PM   #4
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Default Re: High fiber baking

1 cup oat fiber
1/2 cup coconut flour
1/3 cup golden flax meal
3 Tablespoons almond flour
3 Tablespooons collagen
1 Tablespoon glucomannan powder

brands Netrition

I multipled everything by 8 to make two big bags of it

The website no longer exits where I found the recipe

I use it in place of white flour in things that are not dependent on gluten. I'l give examples over the weekend.
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Old 11-13-2021, 08:20 AM   #5
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Default Re: High fiber baking

Multi-grain Scones (375, 8-12 minutes) YIELD: 12

1 egg
1/2 c sugar
1/4 c coconut oil or butter
1/2 c rolled oats
1/4 c wheat or oat bran (or flax meal)
1 1/2 c whole wheat pastry flour
2T millet or amaranth
2T flax or chia seeds
1/2 t salt 1T baking powder
1t cinnamon
1/2 c milk of choice
2T mini chocolate chips (or other add-in such as currants, nuts, seeds)

In small bowl, mix egg and oil.
In med bowl, mix dry ingredients.
Cut egg and oil into dry ingredients. Add milk and mix until incorporated.
Drop in mounds onto cookie sheet and bake at 375 until lightly browned, 8-12 minutes. Makes 12

Breakfast Cookies (375, 10 min)

1/4 c butter or coconut oil
1/2 c organic sugar (or brown)
3/4 c pureed white beans
1 egg
3/4 c whole wheat pastry flour
1/2 c rolled oats
1/3 c wheat (or oat) bran
1/2 t baking soda
1/4 t baking powder
1/4 t salt
1/2 t cinnamon
1/8-1/4 t cloves
1/2 c raisins or other dried fruit (opt)

Cream butter and sugar. Add bean puree and egg. Mix dry ingredients together, then add to butter. Drop by spoonfuls onto parchment/silpat lined baking sheet and bake at 375 until lightly browned, about 10 minutes.

I've never run the actual numbers on these, so they might not be what you're looking for in terms or fiber. I suppose you could try subbing out some of the sugar for banana. I've never tried that. I use organic sugar, which is a little brown and old-fashioned rolled oats. Regular whole wheat or white flour will work in these recipes, too, but the textures are a little different. I like the texture of the pastry flour, so I use that when I can get it. I've used different GF flour blends in these as well, and they typically work fine. I was messing around one day and added some Teff flour to the scones which turned out very nicely! But I didn't write it down.
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Old 11-13-2021, 09:46 AM   #6
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Default Re: High fiber baking

Quote:
Originally Posted by teamommy View Post

Are you looking for desserts or breads, or both?
Both.


Desserts for the holidays and muffins and breads for ski season. We have long days on the mountain and get very hungry.
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Old 11-15-2021, 07:17 PM   #7
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Default Re: High fiber baking

Flax meal subbed for part of your flour. You can also either throw a couple of tsps of chia seed/meal into baked breads. (I also put those in my meatloaf)

If you add a couple of Tbs of Psyllium into the gf flours (beans, millet, sorghum or gf rice flour mix) it helps to also give it a lift.

There is a black bean brownie that can be sweetened with fruit and it more of an adult savory deep chocolate fudge type, but is very good with hot beverages on cold nights.

There is also a 'cookie dough' for chocolate chips that is made with using a can of drained chickpeas. (It can be eaten raw and we played with it and it could be cooked as well.)

I don't have the recipe, but my daughter cooked them up after finding them on pintrest a few years back.
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Old 11-15-2021, 08:04 PM   #8
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Default Re: High fiber baking

Here's a version of that cookie dough dip: https://chocolatecoveredkatie.com/wa...-cookie-dough/ It's better with mini chips if you have them. You can make oodles of variations.
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Old 11-18-2021, 06:14 PM   #9
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Default Re: High fiber baking

I love taking sweet potatoes and banana and blending them with egg and oil and making a yummy muffin.

1 carrot
1 sweet potato cut in small enough chunks for blender
2-4 bananas (it's a very forgiving recipe : giggle)
1/2 cup liquid oil or choice (I use coconut)
2 eggs (might want to add the eggs at the end and blend for just a few seconds if your mixer runs hot)

Blend until smooth

Other ingredients
4 cups flour (for gluten free I do 2 1/3 cup rice flour and 1 2/3 cup starch)
1Tbsp baking powder
1tsp vanilla
1Tbsp cinnamon
A drizzle of honey (a couple tablespoons)
Raisins and nuts optional (sometimes if the batter seems a bit wet I'll throw in a 1/4 c of unsweetened shredded coconut)

Mix wet and dry ingredients together, if mix seems a bit dry add a bit of milk or water until it has a batter consistency, you want it to be a little thicker than pancake batter.

Dish into greased muffin tins. Bake 365 degrees for 12-15minutes (until muffin top springs back when nudged) makes 24 per batch.

I do a lot of experimenting with my baking and I go by how the batter feels, after making 2-4 batches of muffins a week for the last 5+ years I am a bit annoying to follow recipes from because it's all about look and feel. Dh hates following my recipes but if you enjoy playing with recipes... : grin

ETA: we grind our own rice flour and sometimes depending on the length of white rice used and the level it was ground on it vastly changes the absorption/liquid needs of what I'm making so that's why it's all kind of iffy about needing to add. I took this universal muffin recipe ( 4 cups flour to 2 cups fruit/veggie puree) and converted it to gluten free and played with different purees and amounts and can go up to 3.5 cups puree depending on the water content of the fruit used. If I end up with more than 2.5 cups puree I double the recipe, my kids eat so much it works. My baking is intuitive due to having to make adjustments for what we have access to when it comes to rice and other ingredients)
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Last edited by ValiantJoy07; 11-18-2021 at 06:21 PM.
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Old 11-18-2021, 07:45 PM   #10
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Default Re: High fiber baking

Quote:
Originally Posted by ValiantJoy07 View Post
I love taking sweet potatoes and banana and blending them with egg and oil and making a yummy muffin.

1 carrot
1 sweet potato cut in small enough chunks for blender
2-4 bananas (it's a very forgiving recipe : giggle)
1/2 cup liquid oil or choice (I use coconut)
2 eggs (might want to add the eggs at the end and blend for just a few seconds if your mixer runs hot)

Blend until smooth

Other ingredients
4 cups flour (for gluten free I do 2 1/3 cup rice flour and 1 2/3 cup starch)
1Tbsp baking powder
1tsp vanilla
1Tbsp cinnamon
A drizzle of honey (a couple tablespoons)
Raisins and nuts optional (sometimes if the batter seems a bit wet I'll throw in a 1/4 c of unsweetened shredded coconut)

Mix wet and dry ingredients together, if mix seems a bit dry add a bit of milk or water until it has a batter consistency, you want it to be a little thicker than pancake batter.

Dish into greased muffin tins. Bake 365 degrees for 12-15minutes (until muffin top springs back when nudged) makes 24 per batch.

I do a lot of experimenting with my baking and I go by how the batter feels, after making 2-4 batches of muffins a week for the last 5+ years I am a bit annoying to follow recipes from because it's all about look and feel. Dh hates following my recipes but if you enjoy playing with recipes... : grin

ETA: we grind our own rice flour and sometimes depending on the length of white rice used and the level it was ground on it vastly changes the absorption/liquid needs of what I'm making so that's why it's all kind of iffy about needing to add. I took this universal muffin recipe ( 4 cups flour to 2 cups fruit/veggie puree) and converted it to gluten free and played with different purees and amounts and can go up to 3.5 cups puree depending on the water content of the fruit used. If I end up with more than 2.5 cups puree I double the recipe, my kids eat so much it works. My baking is intuitive due to having to make adjustments for what we have access to when it comes to rice and other ingredients)
I have to try this!

Do you cook the veggies first? (carrots, sweet potato)

Does letting batter rest on the counter before portioning and baking make a difference here? I'm thinking in terms of absorption of whatever liquid.
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Old 11-19-2021, 06:08 PM   #11
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Default Re: High fiber baking

Quote:
Originally Posted by ViolaMum View Post
I have to try this!

Do you cook the veggies first? (carrots, sweet potato)

Does letting batter rest on the counter before portioning and baking make a difference here? I'm thinking in terms of absorption of whatever liquid.
Nope I just blend it really well and it bakes beautifully! I don't tend to let it soak, this particular mix has a great muffin batter texture every time I've made it.but sometimes if it's too runny and we used a certain kind of rice for the flour, letting it sit for a few minutes resolved any runniness. Rice definitely absorbs well!
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Old 11-19-2021, 06:11 PM   #12
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Default Re: High fiber baking

Chocolate oat bran muffins? I also have a high fiber nut butter muffin recipe.

---------- Post added at 08:10 PM ---------- Previous post was at 08:09 PM ----------

Dry ingredients:
Double Chocolate Oat Bran Muffins
cup chocolate chips
cup sugar
cup shredded coconut
cup quick oats or oat bran
cup oat bran
cup protein powder
cup baking cocoa
teaspoon salt
1 teaspoons cinnamon
1 Tablespoon baking powder
1/2 teaspoon baking soda

Wet ingredients:
1 1/8 cups milk or water
teaspoon vinegar
2 eggs
2 T oil

---------- Post added at 08:11 PM ---------- Previous post was at 08:10 PM ----------

Nut Butter Muffins
1 cup nut butter
1 cup water
2 eggs
1 tablespoon vinegar (ACV)

Dry ingredients:
teaspoon baking soda
cup sugar
cup brown rice protein
cup oat bran
cup chocolate chips
2/3 cup oats
2 tablespoons flax seed meal
2 tablespoons hemp seeds
2 tablespoons chia seeds
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Old 11-20-2021, 10:47 AM   #13
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Default Re: High fiber baking

This is the best black bean brownie recipe Ive tried, no oil, no sugar.
https://www.forksoverknives.com/reci...lthy-brownies/

And this website shows the nutritional content of the recipes, including fiber.
I like these pumpkin squares. https://www.straightupfood.com/blog/...n-pie-squares/

There are others with more fiber, like these muffins with >4 grams.
https://www.straightupfood.com/blog/...berry-muffins/
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Old 11-23-2021, 10:29 AM   #14
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Default Re: High fiber baking

Thanks for all the recipes!
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