Low Gi Wholemeal Pastry Recipe

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Low Gi Wholemeal Pastry
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Ingredients
14
Count
Nutrition
2504
Calories
Total time
20
Minutes
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Ingredients:

  • 1 tsp salt
  • 1/2 cup oil
  • 1/2 cup water
  • my low g.i. variation
  • 1 1/2 cups wholemeal flour
  • 1/4 cup wheat germ
  • 1 tsp salt
  • 2/3 cup oil
  • 2/3 cup water
  • this variation uses more liquid because i've found that wheat germ and wheat bran and oat bran have very little ability to soak up liquids in mixing. if you find you need more liquid, it is easiest to add oil, instead of water.
  • for a delicious variation, use olive oil instead of canola, or walnut oil, or linseed oil et.al.

Directions:

  1. Mix dry ingredients in a large bowl with the salt. Make a well in the centre.
  2. In a measuring jug, add the oil and the water. mix with a fork until thick.
  3. Add the oil/water mix to the flour and mix gently.
  4. Once combined, divide in half if using for two quiche bases or a lid and base.
  5. The best method for rolling out this pastry that I have found is to cover your bench with a couple of sections of clingfilm, and to place a layer of clingfilm over the pastry as you roll it out. Another method would be to place the pastry in a large freezer-bag and roll it out in the bag. This way you can cut the sides and bottom of the bag and lay your pastry over you pie dish with ease. The pastry tends to stick to surfaces and rolling pins without using clingfilm/freezer bags.
  6. Prepare a round of baking paper to place in your pastry lined dish to blind bake with beans in a moderate oven for about 20 minutes.
  7. This pastry is very forgiving if torn and can be lightly moulded back together if broken in the dish (before baking, of course!)
  8. Once I added linseeds to the pastry (about 1/2 cup) and the nutty flavour came through so beautifully.
  9. Will easily bake off in smaller party-sized pastry cup if blind-baked in a muffin tin.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 2504.08 Kcal (10484 kJ)
Calories from fat 1235.24 Kcal
% Daily Value*
Total Fat 137.25g 211%
Sodium 2363.1mg 98%
Potassium 128.71mg 3%
Total Carbs 251.76g 84%
Sugars 4.14g 17%
Dietary Fiber 1.87g 7%
Protein 48.85g 98%
Iron 0.9mg 5%
Calcium 20.9mg 2%
Amount Per 100 g
Calories 357.42 Kcal (1496 kJ)
Calories from fat 176.31 Kcal
% Daily Value*
Total Fat 19.59g 211%
Sodium 337.3mg 98%
Potassium 18.37mg 3%
Total Carbs 35.94g 84%
Sugars 0.59g 17%
Dietary Fiber 0.27g 7%
Protein 6.97g 98%
Iron 0.1mg 5%
Calcium 3mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 61.1
    Points
  • 67
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium,
  • High in Total Fat

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