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  • Writer's pictureEmma Tierson

Easy High Protein, Low Carb, Gluten-Free Roux

I think I've made the breakthrough of the century! I can now continue to have a high protein, low carb diet while having simple pleasures such as Alfredo sauce! This is all due to a wonderful low carb and gluten-free roux.


For those of you who don't know, a roux is a thickener traditionally made from butter and flour. It is cooked on medium heat for a couple of mins at least and then one would add either cream or stock gradually to create a deliciously creamy result. Many people will forgo making a roux because it takes an extra five minutes or so, but I'm a huge advocate. Why cut corners when you can make something creamy and perfect instead of thin and mediocre?


So, because I'm unable to live 14 days without making a roux, I experimented with a variety of flours until I found a working recipe.





 

Ratio of:


3 parts Garbanzo Bean Flour

2 parts Coconut Flour

1 part Finely Ground Almond Flour**

For example 3 tsp Garbanzo Bean Flour, 2 tsp Coconut Flour, 1 tsp Finely Ground Almond Flour


I would recommend making a larger amount of the flour mixture and then putting it in an airtight jar so that to store for later use.


A roux is made from equal portions of fat and flour. The amount of fat and flour you need is dependent on the thickness required for your dish and the size of your dish. In most dishes, I tend to use a generous tablespoon of each, sometimes two.


To make the roux, melt your fat of choice (I use butter, but bacon fat or coconut oil would easily be good substitutes). Next, incorporate the flour mixture. Cook on medium heat for 3 minutes (this cooks any floury flavor out), stirring occasionally so that it does not burn.

Next, add your liquid, depending on your recipe this could be a type of milk or stock.

BE SURE TO ADD THIS IN SMALL AMOUNTS.

Stir to break up the clumps and to prevent burning. Wait until it thickens to add more liquid, increase the heat if needed. Keep adding liquid gradually until desired consistency.


And there you go! A low carb, gluten-free roux!


**if you have a nut allergy or need a smoother end result, omit the Almond Flour and use more Garbanzo Bean Flour in its place, I just like the flavor of this blend

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