Friday Food (Almond Keto Bread)

Summer 2017 included many conversations about the “ketogenic diet”

This is not the post to explain in detail about a ketogenic eating style, but Healthline (here) described it well, “The ketogenic diet is a low-carb, high-fat diet that offers many health benefits.” A keto-friendly eating plan has been shown to help people combat diabetes, cancer, epilepsy, Lyme infection, Morgellons, Alzheimer’s, metabolic syndrome, etc.

See Mark’s Daily Apple for more info (here) and he has a book coming out about on October 3rd, 2017

(10/10/17: quick author update – go here to Lifestyle design to read ketogenic diet 101)

The recipe I am sharing for this week’s #Fridayfood is not just for the ketogenic eaters – this recipe is for anyone who wants a nutrient dense food that satisfies – and it is easy to make.  It also travels well and lasts up to a week in the fridge.

The keto biscuits (and keto bread) came from a recipe a friend gave us for “cheese balls” – which are these little round balls made with a bunch of shredded cheese, almond flour, baking soda, and eggs. We used the base recipe as a way to make breads and biscuits. I have been experimenting to make “keto friendly” items. I have made coconut flour biscuits, diced tomato and green chili bread, and even a cocoa powder and walnut flat bread. Some breads do not come out very well (gulp – and watch how much sodium bicarbonate (baking soda you use – we need enough but too much ruins the taste) – and most of our outcomes have been good.  These breads have high (good) fats and lots of protein without the glue of wheat and without immune suppressing sugar. There are so many options. This post features the basic almond flatbread.

 

      

Priorhouse

Almond Keto Bread

 Ingredients:

1 cup of almond flour

13 cup of coconut flour

1 tsp. of baking soda

4 eggs

1 tbsp. of chia seeds

1 cup of raw almonds

1 cup of shredded cheese

(½ c to mix and ½ c added to top)

  • You can vary the ingredients as much or as little as you want. Sometimes I add extra eggs and more baking soda to enjoy a thicker flatbread. Sometimes we add diced vegetables and/or meat.

Directions:

  • Mix eggs and chia seeds.
  • Mix almond flour, coconut flour, & baking soda.
  • Combine the egg mix, flour mix, ½ c of cheese and almonds.
  • Spread mixture into flat loaf (1/4 in thick) on parchment paper. Sprinkle ½ c of cheese on top
  • Bake 10 to 15 minutes.
  • Serve hot with choice of topping.
  • Or cut into squares and chill.
  • This bread is really good when toasted and topped with a lot of butter.
  • Sharp Cheddar was used for this recipe, but experiment with various cheeses
  • Consider adding 1/2 cup of full-fat Greek yogurt to egg mix
  • Chew a digestive enzyme while enjoying this bread

 

Here is some Keto bread I made that had Kosher meat and extra butter. I tried frying them and it was not good. I suggest baking the bread or biscuits and then toasting them after they have chilled.

This keto eating plan “lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones” and there are a different versions of this eating plan:

  • Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

SOURCE: Helathline here

Have a nice weekend!

Do you have a favorite Summer 2017 food item to share? 

~~~


39 thoughts on “Friday Food (Almond Keto Bread)

    1. Hey M – thanks for the comment and the good news is that these are easy – dry forgiving to adjust amounts – basically eggs and a healthy flour (nut flour in this case) – I just made some that had cocoa powder – walnuts and stevia – hm – medium good…

      Liked by 1 person

  1. Yvette, I lost 45 lbs in my forties on a no carbs diet which took two full years. On my 5’2″ frame with life’s stress plus menopause, I had gained this much weight! This caused my cholesterol to go to an overall 260 pts. Yikes! I was told by my doctor losing weight without sugar, potatoes, noodles, . . . would ensure I wouldn’t have to take anti-cholesterol drugs. I lost 25 the first year, lowering my cholesterol, then 20 the second year. It was challenging! My favorite “go to” snacks were small curd cottage cheese and spinach souffle. I also liked that I could eat celery (not carrots~ carbs!!) with blue cheese dressing. Yummy! Tea and coffee were also good without sugar but half and half was tasty. 😀

    Liked by 2 people

    1. well it sounds like you found exactly what your body needed.
      and I know all bodies are different, but I do think there is a big lie permeated in the mainstream about processed cars.
      I am getting ready to maybe write a post about some of the defensiveness I encounter – cos people defend their sugar intake like it is talking about religion.

      Like

  2. Coconut and cheese. Too of my favourite things…that I have never eaten together before. It is a very creative recipe you got there, Y. On the subject of food and diet, if it works for you and you feel good with it, go for it. I’m one for eating what you want in moderation – if you want it, eat it and just make sure you don’t eat an obscene amount of it. What works for you might not work for others, though, and all of our bodies work differently and we have different conditions – and our bodies change all the time.

    Liked by 3 people

    1. Omg – this is my mantra – if it is working for you and you feel healthy – go for it – and the moderation thing can never be stressed enough – IMO –
      Oh and the coconut flour in the recipe does not taste like coconut at all – it is actually a great replacement for wheat flour – even tho it does not come out like wheat flour stuff.
      Like our first coconut flour biscuits (keto friendly) came from a recipe from a blogger who jokingly said the biscuits would be good but still never taste like a flakey biscuit we are used to with wheat / such a good point – she also warned that you use less with coconut flour – but it depends on what u make
      And after experimenting – I have found 1/3 cup mixed with 1 cup of almond flour makes a great base!
      But if u did want to add coconut – here in the states most walmarts now carry unsweetened organic shredded coconut for 1.33 a bag (that is Wayyyy cheap) and it is some carbs but it has so much good fat they balance (I guess)
      Another coconut product we tried this summer was coconut cream – (2.29 a can at Trader Joe’s) and yuk! Way too sweet and could not figure out he texture – but have a few friends who use it and rave about it. Maybe some other year we will try again….
      Thanks for the visit and comment M –

      Liked by 1 person

      1. It is interesting to hear you say the coconut doesn’t taste like real coconut. Also interesting to hear that over there you’ve got quite a variety of coconut products, some of which you like and don’t like. Generally coconut cream I’m not a huge fan off, and most creams in general except for that white cream on cake…mmm…

        I really love real coconut, cut fresh out from the fruit itself, but the dehydrated variety I don’t mind either. Now that you mention it, I’ve also realised that many coconut infused foods tend to be more dense and moisture infused…

        Liked by 2 people

      2. mmmm – well M – will all this coconut talk, I am feeling hungry. and it sounds like you have a lot more knowledge of this awesome item. Oh and yes, coconut products are emerging everywhere in the States –
        although a few months ago June/July 2017) there was an article published claiming “coconut oil was bad for humans” – and whoa – it was awesome to see some responses. Like Dr.Axe (here), Mark Sisson (here), and even the Huff Post (here) and gizmodo (here)chimed in to discuss the matter and BRING FORTH TRUTH!
        Also, I had the chance to talk about different parts of research –
        and so when we read an article – we always ned to assess the findings according to many parts of the study. For example, when studies came out claiming the benefits of Vitamin E, it was found that synthetic Vitamin E was used. And um, that changes the results and claims – because natural forms of Vitamin are much different (life-giving).

        And so with the article trying to say “coconut oil was bad” – well it was from the american heart association (here) who continues to be wrong on “healthy fat” many factors (IMHO).
        from the huff post (here): “Full disclosure: Research shows that fats in coconut oil can actually decrease risk factors for heart attack and stroke Bottom line: There are multiple reasons why coconut oil is good for your health. Coconut oil can help lower risk factors for heart attack and stroke, in addition to protecting your brain and immune system.”

        Like

      3. Love your research into the pros and cons of coconut oil, Y. Thanks for the links too. Very informative. I for one support coconut and coconut oil all the way. Who knows what food is authentic or synthetic these days…which is why I am a big believer in eating anything, but in moderation.

        I just had a bowl of coconut ice-cream. I could use another bowl…

        Liked by 1 person

    1. well it is medium -scrumptious – if that makes sense – it is win-win because it is dense with nutrients and keto freindly – which is important right now, but I’ll admit it only gets an 7 or 8 out of 10 for scrumptiousness… ha!

      Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s