Aunt Rocky’s Microwave Pumpernickel “Rye” Bread (Gluten Free, Low Carb)

Spray a 6-inch square microwavable dish or 4 smaller ramekins with cooking spray, and set aside.

In a small mixing bowl, melt butter and sour cream in the microwave, about 20 seconds. Add water, yacon syrup (or molasses), and egg. Whisk until smooth. Add dry ingredients and whisk well again.

Transfer to microwave dishes. Sprinkle with additional caraway seeds if desired.

For the 6-inch square dish, I microwave one at a time on high for 1 minute and 20 seconds. If you use smaller ramekins, check on the bread at 1 minute. There should not be a wet spot in the center of the top, it should be dry-looking. Remove from microwave oven, run a knife gently around the edge, and turn out onto a cooling rack. Bread may be served immediately as a warm side bread.

For sandwiches, cool completely before cutting. If you used the 6-inch square dish, cut in half, and then split each half horizontally, yielding 4 pieces for 2 sandwiches. Nutrition information is for 4 servings. If using for sandwiches, count 2 servings.

Store on the counter for 2 to 3 days, or in refrigerator.

Notes:
• Yacon syrup has the flavor and consistency of blackstrap molasses, but does not have the high glycemic impact of molasses. The small amount used in this recipe, even if using molasses, should not have a significant impact on insulin levels for a single serving of the bread.
• Hershey’s Special Dark Cocoa Powder gives a beautiful dark color to this bread. Other cocoa powders may be substituted but color and flavor may be slightly altered.
• Oat fiber is made from the hull of the oat, not the grain. It is 100% fiber. For that reason, most ketoers find it acceptable. I use Lifesource Oat Fiber 500 to assure a product free from gluten cross contamination. If gluten is not an issue for you, use whatever brand is cheapest. If you can’t find it, omit it from the recipe. The outcome will not have as nice a texture, but will still be good. (In Europe, many people have had success using potato fiber in place of oat fiber.)
• Nutrition estimates are based on My Fitness Pal’s online recipe analyzer. Brand names are included only to assure more accurate estimates. The recipe is stored on and available to MFP users for logging in their food diaries.
• For more Atkins/low carb/Keto recipes and cooking tips, look for Aunt Rocky’s Low Carb Recipes & Tips Group on Facebook, or follow me on Pinterest at auntrocky2.

Nutrition information:
Serving size: 1/4 of recipe.
Per serving: Calories 121, Total Fat 10 g, Saturated Fat 4 g, Sodium 100 mg, Potassium 93 mg, Total Carbohydrate 5 g, Dietary Fiber 3 g, Net Carbs 2 g, Sugars 1 g, Protein 4 g. Macros: 79% fat, 14% protein, 7% carbs.

© July 6, 2019 Roxana Lopez for Aunt Rocky’s. Inspired by a recipe at Buttoni Low Carb Recipes.