Keto Bread Fat Bombs Dessert And Snacks: E-Book

Ruby Samuel

• Herausgeber: Impulse World
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Beschreibung

Losing weight and keeping fit is increasingly difficult for most people following Ketogenic diet lifestyle, a major challenge they face is the restriction of eating sweet treats. Since keto is a low carb high fat diet and many food found in the restaurant and fast food does not comply with our low carb, high dietary requirements. This can be very frustrating and also a reason why so many have abandon their keto diet journey just few weeks after being on the diet. Because of this same reason, many have deviated towards some wrong diet and end up frustrated, even gaining  more weight than they should have lost. Keto breads are delicious low carb high fat recipes that are perfect for your keto diet journey.
Keto fat bombs are also perfect snacks to eat any time, because they are made of about 90% of fats and they do not kick you out of ketosis. As a matter of fact, they can help maintain energy to keep you going during your busy day. This cookbook comprises of low carb bread, fat bombs for desserts and snacks recipes, which includes muffins, cookies, breadstick, pizza crust, bagel, bun and ice cream recipes. You will be able to enjoy that fresh tasty bread, straight from your own oven and all the keto sweet treats.
Tips and guide to low carb baking
Essential kitchen utensils for low carb cooking and baking
List of best low carb sweetener on Ketogenic diet
List of sweetener to avoid on Ketogenic diet
Low carb sweetener conversion chart and many more!Losing weight and keeping fit is increasingly difficult for most people following Ketogenic diet lifestyle, a major challenge they face is the restriction of eating sweet treats. Since keto is a low carb high fat diet and many food found in the restaurant and fast food does not comply with our low carb, high dietary requirements. This can be very frustrating and also a reason why so many have abandon their keto diet journey just few weeks after being on the diet. Because of this same reason, many have deviated towards some wrong diet and end up frustrated, even gaining  more weight than they should have lost. Keto breads are delicious low carb high fat recipes that are perfect for your keto diet journey.
Keto fat bombs are also perfect snacks to eat any time, because they are made of about 90% of fats and they do not kick you out of ketosis. As a matter of fact, they can help maintain energy to keep you going during your busy day. This cookbook comprises of low carb bread, fat bombs for desserts and snacks recipes, which includes muffins, cookies, breadstick, pizza crust, bagel, bun and ice cream recipes. You will be able to enjoy that fresh tasty bread, straight from your own oven and all the keto sweet treats.
Tips and guide to low carb baking
Essential kitchen utensils for low carb cooking and baking
List of best low carb sweetener on Ketogenic diet
List of sweetener to avoid on Ketogenic diet
Low carb sweetener conversion chart and many more!

Leseprobe

KETO BREAD FAT BOMBS DESSERT AND SNACKS

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The Ultimate Cookbook With 80 Gluten-Free, Low Carb Keto Breads, Fat Bombs Dessert And Snacks Recipes For Weight Loss And Healthy Living, Quick And Delicious Recipes

Ruby Samuel

Copyright © 2019 Ruby Samuel

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

TABLE OF CONTENTS

INTRODUCTION

KETO BREAD RECIPES

KETO CASSEROLE DISH CORNBREAD

1 MINUTE MICROWAVE BREAD

ALMOND FLOUR BREAD

ROSEMARY WITH GARLIC FOCCACIA

THICK TWISTED BREAD

SMART KETO BREAD

LOW CARB NO-GLUTEN CINNAMON BREAD

SMOOTHEN BREAD

GLUTEN FREE GINGER-LOAF BREAD

GRAIN FREE GARLIC & HERB FOCACCIA

KETO FRIENDLY PANCAKES

LOW CARB COCONUT LIME LOAF

FATHEAD GARLIC DOUGH BREAD

BUTTERED KETO FLATBREAD

LEMON SUGAR LAVENDER SHORTBREAD

LEMOND FLOUR APPLE ROLLS

CHAI SEED LOAF

GARLIC CHEESY TOP BREAD

KETO MORNING BREAKFAST BREAD

EASY KETO SLICES

GRAIN FREE NUT BREAD WITH BANANA FLAVOR

GARLIC PARMESAN BREADSTICKS

OOPSIE BREAD WITH BLT

FLATBREAD FOR SANDWICH

COMPLETE HEALTHY BREAD

FLAXSEED ALMOND BREAD

COOL LOW CARB FLAX BREAD

LOW CARB KETO BAGEL

KETO CIDER BREAD

POPPY SEED BREAD

CHEESSE WITH BACON BREAD ROLLS

FLAXSEED KETO WRAPS

CHEESY PAN BREAD

PUFFED-UP KETO BUNS

LOW CARB ROSEMARY BAGELS

KETO LIFE ROLLS

KETO BREAD LOAF

LOW CARB COOKIES

MACADAMIA NUT COOKIES

EASY BITE SHORTBREAD COOKIES

SOFTEN GINGER COOKIES

MAPLE CREAM FILLED COOKIES SANDWICH

EGGLESS GHEE COCONUT FLOUR COOKIES

OATMEAL CHOCOLATE COOKIES

COOKIES BROWNIE

HEALTHY CHOCOLATE COOKIES

WALNUT SUGAR FREE COOKIES

CREAMY SHORTBREAD COOKIES

KETO THUMBPRINT RASPBERRY COOKIES

LOW CARB CARROT CAKE

LEMON BARS

CHEESE CRACKERS

LOW CARB MUFFINS

SPIKY ZUCCHINI MUFFINS

SUGAR FREE CHOCOLATE CHIP MUFFINS

CORNBREAD JALAPEÑO CRANBERRY MUFFINS

EASY MADE TWIX BARS

KETO WAFFLES

KETO FAT BOMBS RECIPES

MACADAMIA CHOCO TARTS

SUGAR FREE CHOCOLATE TART

PEANUT CREAM BUTTER BROWNIES

KETO GLUTEN-FREE SNICKERDOODLE BLONDIES

RASPBERRY FUDGY CHEESECAKE BROWNIES

LOW CARB TAGALONG BARS

LOW CARB SCOTCHEROOS

EARLY BREAK BACON FAT BOMBS

LOW CARB ICE CREAM

VODKA LEMON CURD ICE CREAM

KETO FRIENDLY CANNOLI ICE CREAM

NO SUGAR VANILLA ICE CREAM

STRAWBERRIES ICE CREAM

STRAWBERRY LOW CARB CHEESECAKE POPSICLES

BLUEBERRY WITH NUT FAT BOMBS

SPICY PECAN MAPLE BUTTERED FUDGE

ZERO NUT PUMPKIN PIE PATTIES

MEDITERRANEAN HERB SAVORY FAT BOMBS

COCONUT PECAN FAT BOMBS

SMOKED SALMON BAGEL

SMOOTH & CREAMY RED VELVET BOMBS

LOW CARB ALMOND CANDIES

STRAWBERRY COCONUT SHORBREAD

FLASHY RASPBERRY & LEMON CUPS

INTRODUCTION

If you have been following a Ketogenic diet, I want you to know you don’t need to deprive yourself of some of the good food you love to eat, especially if you are a traditional lover of bread like me. Taking bread away from my menu list is like denying me of the right to eat.  I am a bread lover and also have a sweet tooth. The very first challenge I encounter on my Ketogenic diet journey was the restriction on sugary, starchy food and sweet treats, since I had to cut down on my carbohydrate intake.

Fortunately I found out I can be on a keto diet and still eat keto fat bombs, low carb keto bread and other wheat and gluten loaves. It was a saving grace.

I want you to understand that being on Ketogenic diet you can still enjoy that fresh tasty bread, straight from your own oven and all the keto sweet treats like muffins, cookies, easy bites, brownies, low carb ice cream etc., containing a small amount of carbs and only the needed fats your body needs to stay on ketosis.

In this cookbook I will be taking you step by step on some of the essential kitchen utensils for low carb cooking and baking, some of the best sweetener you can use on keto diet and some of the sweeteners you need to avoid. I will be giving you a hint on how to substitute for each of the low carb sweetener of your choice. This book will introduce you to the world of Ketogenic diet with idea of bombs and traditional low carb baking, three great combination that gives you a single outcome. You will find many traditional recipes from all around the world. Mostly made with gluten -free flours like coconut and almond flour.

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ESSENTIAL KITCHEN UTENSILS FOR LOW CARB COOKING AND BAKING

1. KITCHEN SCALES

One of the essential secret of a perfect low carb baking is knowing the right measurement of your ingredients. This is where the kitchen scales comes in handy. It takes away all the guesswork out.

2. SILICONE BAKEWARE

These are handy, flexible mold that serves as a substitute to traditional tin bakeware.

Low carbohydrate baking are mostly a bit fragile, especially when just coming out of the oven. This is because the lack of gluten low carb ingredients such as coconut and almond flour. One of the great thing about silicon molds is, you won’t have any problem releasing your bread or muffins. Say bye to paper cup.

3. MEASURING SPOONS AND CUPS

These are second alternative to kitchen scales. Generally in the UK, most ingredients are measured in grams and liters but US mostly make use of cups. Get yourself good set of US measuring cup and spoons, a lot of bloggers on the net are US based, many make use of US measuring cups and that is what you should do so you won’t miss out

4. PARCHMENT PAPER

Making use of parchment paper can make your baking and cleaning up effortless. Just line your baking pan with parchment paper before you place to the oven, you won’t have anything stuck to the pan and you can easily discard the parchment paper after use.

5. A DECENT NON-STICK FRYING PAN

The low carb diet is one that contains a lot of fat, so many times we fry. If you don’t want most of your food getting stuck on the pan, then NON-STICK FRYING PAN is just the perfect tool you need. I use it for many of my dished, such as scrambled eggs, chicken curry, Radish Chips.

6. STORAGE CONTAINERS

Organizing is an important part of my life, now that am on a low carb diet, am not permitted to hop into the supermarket and buy ready meal. What I do is, always make enough portion of everything and store the leftover in the container in refrigerator or freezer. This helps me to get organized and never run out of supplies.

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7. STICK BLENDER

I make use of my stick blender all the time, it doesn’t take much space and easy to use to perfectly combine my ingredients. Hand immersion blenders is one of the handy equipment you need in the kitchen for low carb baking.

8. FOOD PROCESSOR OR HIGH POWER BLENDER

These two are perfect for shredding and slicing vegetables, mixing dough, cauliflower rice, nut butter and soup effortlessly and lots. It’s a good investment when you are on a low carb diet and want to be a master in the art of bread making.

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THE 6 BEST SWEETENERS ON A LOW-CARB KETO DIET AND SWEETENERS TO AVOID

A ketogenic lifestyle is one that involves cutting back on foods that are high in carbohydrate like process snacks, desserts and starchy foods. To stay on ketosis (a state where your body continuously break down fat as the primary source of energy in place of carb

Ketosis also demands a reduction in sugar intake, which is a challenge to baked goods, beverages, sauces and dressings.

The good news is, you can choose from this list of different low-carb sweeteners and enjoy in moderation as you like.

List of best low-carb sweeteners for keto diet — plus sweeteners you should avoid.

1. Erythritol

Erythritol is a type of sugar alcohol that comes in comes in granulated and powdered forms. What it does is to stimulate your tongue's sweet receptors taste to mimic the taste of sugar. It may help lower blood sugar levels in your body. It contains about 0.2 calories per gram and it’s up to 80% as sweet as regular sugar. Erythritol can be used for all kinds of cooking and baking. What to note is, it does not dissolve easily like sugar and has a cooling mouth feel. For each 200 grams (1 cup) of sugar, substitute about 267 grams (1 1/3 cups) of Erythritol.

2.  Monk Fruit Sweetener

Monk fruit is a natural sweetener derived from the monk fruit.  Consuming this type of sweetener does not add carbs or calories and can be used for all your keto diet recipes.

Monk Fruit contains natural sugars compounds known as mogrosides, a kind of antioxidants that measure the level of sweetness of the fruit. Usually about 100–200 times sweeter than sugar, depending on the total level of mogrosides concentration.

Always check the label when buying, it is at times mixed with other sweeteners, molasses or sugar that can give a different outcome to the calorie and carb content.

3. Stevia

Stevia is a sweetener commonly used on low carb diet, it’s a natural sweetener extracted from the Stevia rebaudiana plant. It has no or little carbs or calories. You can get it in powdered and liquid for and naturally sweeter that the regular sugar.

4. Xylitol

Xylitol is also a type of sugar alcohol mostly extracted from stuffs like candies, sugar-free gum, and mints. It has equal amount of sweetness as regular sugar. It contains about 4 grams of carbs per teaspoon (3 calories per gram). xylitol does not raise insulin or blood level the way regular sugar does. It can be used for all kinds of cooking and baking, it can be used in moderation on your smoothies, tea, shakes or coffee but need a few liquid because it tend to absorb moisture and increase dryness. It can be exchanged for ration 1:1.

What to note about xylitol is that high dose of it can digestive problems so you have to watch what amount you consume if you notice any adverse effects.

5. Sucralose

Sucralose is also a sweetener commonly used on low carb dietis, unlike the stevia, its an artificial sweetener. Consuming this type of sweetener does not add carbs or calories to your body because it is not metabolized.

The most common of sucralose-based sweetener is the Splenda. Splenda is quite popular in the market and does not contain that bitter taste found in most artificial sweeteners.

Each packet of Splenda contain about 3 calories and 1 gram of carbs, it is calorie-free but contain dextrose and maltodextrin.

Most baking recipes do not call for sucralose because it’s not suitable for baking as it can be harmful when exposed to high temperatures, but best used to sweeten foods like yogurt, oatmeal, low carb drinks. Sucralose is naturally sweeter that the regular sugar and require a little amount in place of sugar.

Low Carb Sweetener Conversion Chart

Table Sugar

1 cup

½ cup

1/3 cup

¼ cup

1 Tbsp

Lakanto Monkfruit 1:1 Sugar Substitute*

1 cup

½ cup

1/3 cup

¼ cup

1 Tbsp

Monk Fruit In The Raw

1 cup

½ cup

1/3 cup

¼ cup

1 Tbsp

Pure Monk

2/3 tsp

1/3 tsp

¼ tsp

1/6 tsp

0.04 tsp

Erythritol*

1 1/3 cup

2/3 cup 

1/3 cup + 2 Tbsp

1/3 cup

1 Tbsp + 1 tsp

Trim Healthy Mama

Sweet Blend

3 Tbsp

1 Tbsp + 2 tsp

1 Tbsp

2 tsp

½ tsp

Pyure Organic Stevia All-Purpose Blend

½ cup

¼ cup

1/6 cup

1/8 cup

½ Tbsp

Xylitol

1 cup

½ cup

1/3 cup

¼ cup

1 Tbsp

NuSweet Liquid Sucralose

48drops

24 drops

15 drops

12 drops

3 drops

Swerve

1 cup

1/2 cup 

1/3 cup

¼ cup

1 Tbsp

NOW Better Stevia Extract Powder

1 cup

1/2 cup

1/3 cup

¼ cup

1 Tbsp

Sweet Leaf Sweet

Drops Liquid Stevia

2 tsp

1 tsp

2/3 tsp

½ tsp

1/8 tsp

KETO BREAD RECIPES

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KETO CASSEROLE DISH CORNBREAD

Prep time: 20 minutes

Cook time: 30 minutes

Servings: 12

INGREDIENTS

3/4 cup shredded cheddar cheese plus 1/4 cup, I used medium

2 jalapenos

4 slices streaky bacon

Optional: 1.5 teaspoon of apple cider vinegar

1/3 cup of heavy or double cream

1/3 cup of melted butter

4 eggs

Optional: 1/3 teaspoon of sea salt

2 teaspoon of baking powder

3 tablespoon of coconut flour

3 tablespoon of unflavored whey protein powder

1/4 cup of golden flaxseed meal

1 cup of ground almonds or almond meal or coarse almond flour

INSTRUCTIONS

1. Heat up your oven to 350° F. 

2. Grease your baking tray and place the bacon, bake until crisp, about 20 minutes, flipping midway through cooking. Let cool then chop into small sizes. 

3. Mix together the coconut and almond flour, flaxseed meal, baking powder, whey protein, pinch of salt in a medium bowl. Add bacon, 1/4 cup grated shredded cheese, and jalapenos. Stir everything together.

4. In a separate bowl, beat the eggs for about 3 minutes with an electric mixer until fluffy. Add the cream, butter, and the vinegar and gently beat until just blended. (Try not to over-whisk)

5. Mix with the dry ingredients and gently mix until totally incorporated.

6. Greased a 9 x 5 inch casserole dish well and Pour in the batter. Add 3/4 cup of cheese on top. 

7. Bake at 350° F for 30 minutes until a skewer inserted in the center comes out dry and golden on top. Let bread cool a bit, remove from pan and transfer onto a wire rack to completely cool before slicing.

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Nutrition information per servings

Calories: 201 kcal; Carbohydrates: 0.8.g; Fat: 17.3g; Protein: 9g

1 MINUTE MICROWAVE BREAD

Prep time: 3 minutes

Cook time: 1 minutes 30 seconds

Servings: 1

INGREDIENTS

1/2 tablespoon of water

1/4 teaspoon of baking powder

Olive oil or butter or coconut oil for greasing

1/4 teaspoon of psyllium husk powder

3 tablespoon of ground almonds or coarse almond flour (NOT super-fine)

1 egg white

INSTRUCTIONS

1. In a mixing bowl, combine together all the ingredients and mix well with a fork.

2. Pour bread dough into olive oil or butter or coconut oil greased container (I used 5x5 inch container).

3. Microwave on high for 1 minute 30 seconds.

4. Remove from the container and pan-fry, grill or toast until golden brown.

Recipe Notes

You can also use a smaller container and slice the bread after.

Nutrition information per servings

Calories: 139 kcal; Carbohydrates: 1.6g; Fat: 10.6g; Protein: 8.1g