Keto Diet recipes
What Is The Ketogenic Diet?
In essence, "ketogenic diet" (KD) is a generic term used to describe any eating pattern that facilitates the conversion of fat into a form of energy known as ketones.
Here's a summary of how it works:
When carbohydrate (starch and sugar) is removed from the diet, our bodies seamlessly shift to a metabolic state known as ketosis. This efficient adaptation works like an finely-tuned hybrid engine, utilizing both stored and dietary fats as the primary fuel. The liver converts some of this fat into ketones, which are then returned to circulation. Any glucose needed by the body comes from intrinsic production in the liver.
Here, the term "ketogenic diet" refers to a specific low-carbohydrate dietary therapy developed in the 1920's at the Mayo Clinic for the treatment of intractable epilepsy. More recently, the KD has been offered as an alternative or adjunct to "standard care" in to the management of chronic diseases of metabolic origin.
At Dietary Therapies LLC, we offer support to individuals who want to adopt a low-carb lifestyle to address the root cause of disease.
The Restricted Ketogenic Diet (RKD)
is a calorically restricted version of the traditional ketogenic diet. This dietary protocol is gaining momentum as a "do no harm" option or adjunct therapy for individuals with cancer. Done properly, the RKD offers a safe and effective way to lower blood glucose; in essence, this action 'starves" the tumor tissue of its preferred energy source while continuing to provide energy to normal cells.
Ongoing research is also evaluating the role of ketones in disorders involving cerebral glucose metabolism, such as Alzheimer's Disease.
Moch Chili Corn Chips (403 calories)
Ingredients :
2:1 Ratio
39g RAW yellow summer squash, grated or shredded
20g cheddar cheese, grated (Tillamook Medium Cheddar used for this calculation)
15g macadamia nuts, crushed small
1.5g chili powder
salt/pepper
Directions:
Pre-heat the oven to 350 degrees.
Steam the shredded yellow squash. After steaming, squeeze as much moisture from it as possible. You can press it in a mesh strainer or in between 2 paper towels.
Combine the “dry” cooked squash with the cheese, macadamia nuts, chili powder, salt and pepper. Stir until all of the ingredients are equally distributed. *Please note, the cheese provides a lot of salty flavor, be careful to not use too much extra salt.
Spread the mixture onto parchment paper or a sil-pat lined baking sheet. Use the spatula to flatten the mixture into a very thin round. It should be no thicker than ¼ inch.
Bake for 15-20 minutes. After baking, remove the chips from the oven and use a pizza wheel to slice them into triangles. Carefully use a thin spatula to separate the chips.
Lower the oven temperature to 200 degrees. Return the chips to the oven and continue baking for an additional 15-30 minutes. This time will depend upon how thick your batch is.
Remove and let cool. They will continue to crisp as they cool. If they are still limp, return to the oven for a longer cooking time.
Some things to remember:
You do not have to make triangle shapes. To make the process easier, make small, individual mounds instead of one large round. Press them flat and continue the same cooking process, skipping the cutting step.
Spinach & Flax Microwave Muffin (403 calories)
Ingredients :
4:1 Ratio
50g raw egg, mix well
22g oil (olive works well)
13g flaxseed meal
11g RAW baby spinach, chopped small
1g baking powder
1g baking soda
salt/pepper
10g butter, reserved for topping
Directions:
Mix all of the ingredients except the butter together very well.
Lightly oil a glass baking dish (I used a 2 cup Pyrex storage bowl). Pour the mixture into the dish.
Microwave on high for about 2 minutes. The center should be firm and cooked thoroughly. Allow the muffin to cool and use a small scraper to loosen the sides and bottom to remove.
Cut the muffin in half and toast it in a toaster over (NOT an upright toaster!) or use the oven broiler. Spread the butter on top and serve.
Some things to remember:
Make and cook the muffin in the microwave ahead of time. Store them in the refrigerator. Toast when you are ready to serve them.
Brussels Sprouts (100 calories)
Ingredients :
3:1 Ratio
23g Brussels sprouts, cooked
5g bacon, Applegate Farms Sunday Bacon
9.5g butter
Directions:
Peel the outer leaves off fresh brussels sprouts. Cut them into quarters.
Steam them until fork tender.
Weigh the needed portion and peal the leaves apart.
Saute the leaves with the butter and cooked bacon.
Scrape everything from the pan very well and serve.
Stuffing (103 calories)
Ingredients :
Bread - 3:1 Ratio
8g raw egg, mixed well
6g olive oil
4g water
3g coconut flour
1g psyllium husks, whole or powdered
0.2g baking powder
0.2g baking soda
pinch of salt
Mixture - 3:1 Ratio
5g diced onions
7g diced celery
3.5g butter
10g chicken broth
Pinch of sage
Pinch of Herbs de Provence
salt/ pepper
Directions:
Bread:
Mix all of the Bread ingredients together very well.
Place the dough in the shape of a roll on a piece of parchment paper and bake in a pre-heated 300 degree oven for 15 minutes.
Once the roll is baked, cut it into small cubes.
Mixture:
In a small non stick pan, sauté the onions, celery in the butter.
Add the herbs, salt and pepper. Stir to combine.
Add the bread cubes and chicken broth to the celery and onion mixture and let the bread absorb all of the broth.
Scrape all of the stuffing into a small ramekin that has been lightly oiled.
Bake for 15 minutes at 350 degrees.
Turkey & Gravy (204 calories)
Ingredients :
3:1 Ratio
43g Chicken Broth, Imagine organic
10g olive oil
10g butter
1g coconut flour
Pepper
20g cooked turkey breast
3:1 Ratio Xanthan gum version (Same directions with xanthan gum in place of the coconut flour)
93g chicken broth, Imagine organic
10g butter
10g olive oil
0.2g xanthan gum
pepper
20g turkey
Directions:
Heat the chicken broth, oil, butter and coconut flour (or xanthan gum) in an 8-inch non stick pan.
Use a whisk to combine all of the ingredients. DO NOT add salt, it will have enough salt from the butter and broth.
Continue to whisk the gravy while it simmers over medium heat. Let the liquid reduce by half.
Pour the gravy into a small bowl and scrape the pan very well.
Season with pepper.
Serve with the turkey breast.
Some things to remember:
Coconut flour version yields about 1/8th cup gravy, with a little texture
Xanthan gum version yields about 1/2 cup of gravy, very smooth
Cran Strawberry Sauce (101 calories)
Ingredients :
3:1 Ratio
22g fresh strawberries
22g fresh cranberries
12g butter
20g water
sweetener of choice
Directions:
Chop the strawberries and cranberries in half.
Put the berries, water, butter and sweetener in a small 8 inch non stick pan.
Heat the mixture over medium heat.
Cover with a lid and cook until the berries are soft, about 1-2 minutes.
Use the back of a silicone spatula to mash the berries while they are still in the pan.
Cook until almost all of the water has evaporated.
Remove the mixture from the pan and store in a small bowl. If the butter looks separated after removing from the heat, stir until it is combined.
As it cools the natural pectin in the berries will hold onto the butter.
Some things to remember:
This is best served room temperature or cold
Buttercream Frosting (949 calories, 28.64g protein, 1.69g carbohydrate)
Ingredients :
3:1 Ratio
113g unsalted butter
31g whey protein isolate powder, NOW Foods brand
50g water
4g pure extract, any flavor
sweetener of your choice
tiny pinch of salt
4:1 Ratio
Reduce the protein powder to 23g
2:1 Ratio
Increase the protein powder to 47g
Directions:
Weigh and mix the protein powder, water, extract, sweetener and salt together very well.
Stir until all the lumps are dissolved. Set aside.
Weigh the room temperature butter. Use electric beaters to "cream" the butter.
Scrape the sides of the bowl once. Continue to cream the butter until it has lightened in color ans is lightt and fluffy.
With mixers at low speed, slowly begin to pour the protein powder mixture into the creamed butter. Continue beating the mixture at a low speed until all the protein powder mixture is incorporated. Make sure you scrape the bowl!
Now you are ready to decorate! Weigh the needed amount of icing and use exactly as regular frosting.
Some things to remember:
Since this recipe contains butter, it must be refrigerated for storage.
It will melt in high temperature or if left sitting in direct sunlight due to the butter.
Use a pastry bag for writing and making designs.
Use a drop of natural food coloring to make different colors.
Good for hiding medication.
High Fiber Rolls
Ingredients (makes 4 rolls):
4:1 Ratio
13g flax meal
12g whole psylium husks
1g baking powder
1g baking soda
pinch of salt
50g raw egg mixed very well
35g oil such as sunflower or safflower
4g Cider vinegar
3:1 Ratio - 88 calories per roll
Reduce oil to 24g
Add 5g water
2:1 Ratio - 63.5 calories per roll
Reduce oil to 13g
Add 16g water
MAD (approximately 1.25:1) - 43 calories per roll
Reduce oil to 4g
Add 25g water
Directions:
Pre-heat the oven to 300 degrees.
Mix the egg, oil, water (if using) and vinegar together very well.
Add the flax meal, psyllium husks, baking powder, baking soda and salt to the egg mixture. Use a small spatula to combine the ingredients very well.
Once the ingredients are combined, let the dough “rest” for 5 minutes. It will appear very wet, but as it sits, the dough will stiffen up to the constancy of very stiff oatmeal.
Line a baking sheet with parchment paper. Divide the dough into 4 equal portions. You may weigh them on the scale for accuracy (total weight of ingredients in raw state divided by 4).
Use wet hands (to prevent sticking) and shape the dough as desired. Place them on the baking sheet and bake for 30 minutes.
Notes:
One baked roll (1/4th of recipe) weighs between 21-23 grams and has 2.3g protein, 10.65g fat and 0.7g carbohydrate.
The fiber content of each roll is 2.5g and is not included in the carbohydrate value.
This recipe has been calculated according to the recommended serving size (1 teaspoon or 3g) of psyllium husks for children ages 6-12. Please ask your dietitian about how much psyllium to include in your diet.
The ideal amount of water and oil combined is 29g. To calculate a different ratio, reduce the oil to meet your ratio and add enough water to compensate and equal 29g.
Spinach Bites (285 Calories, 3.5.1 Ratio)
This is the tastiest way to serve spinach that I have found yet… No one in my house is a spinach lover and these were gobbled right up, even by my non-keto 5 year old boy (and me too)! I served these with Walden Farms Ranch dressing. I did not include it in the calculation since some people can not tolerate it. Make sure you calculate it in if you would like a dipping sauce. They were equally delicious on their own though!
Ingredients:
52g frozen spinach, cooked, weigh it, then drain the water out, chop it small.
15g egg whites
13g butter, melted
13g olive oil
6g almond flour
4g parmesan cheese, hard block grated
salt/pepper/pinch of garlic powder
Directions:
Pre-heat the oven to 350 degrees.
Prepare the spinach as described above.
Mix in all of the ingredients and season it to your liking.
Make sure that the mixture is very well combined. It will be on the “wet” side, you can put it in the freezer for 15 minutes to let it firm up a little.
Scoop out bite size portions of the mixture and drop them onto a parchment lined cookie sheet.
Bake for about 15-20 minutes (I baked for a full 20 minutes).
Let them sit on the cookie sheet to cool and reabsorb any oil that has cooked out for a few minutes.
Serve with a dipping sauce if desired.
Notes:
A small amount of oil cooked out of the bites, but almost all of it reabsorbed while they cooled. If you are concerned about this, bake them in silicone cup cake liners or cookie molds.
Increase the oil or butter to increase the ratio.
These would make great “burgers” or wrap fillings for lower ratios. Just shape them into a patty instead.
Published in Ketogenic Diet Recipes Read more...
Monday, 27 August 2012 11:21
Basic Muffins
This “simple” muffin recipe was not really that simple at all! It took me 3 days and 5 batches to come up with this version which is by far the best one. I was trying to re-create a basic quick bread type base with the intention of being able to easily add other ingredients such as cocoa powder, zucchini, pumpkin, carrots, blueberries, ect.. without having to guess at recalculating too much. I also wanted a basic recipe that was good enough to stand on it’s own for those whose kids are not into all the add-ins.
The other great thing about this recipe is by changing out the ground macadamia nuts for ground cashews, you instantly lower that ratio from 4:1 to 2.43:1, providing the base for lower ratio needs. I used all butter in mine because I thought the flavor of butter would be the most appealing. These can be described as “buttery” but both my husband and myself thought these were very tasty, and Charlotte has asked for them at every meal since I made them.
Lastly, I calculated this with the full intention of baking it in batches. This is why I am giving the large measurements. Charlotte's calorie needs are 285 per meal, so I divided the recipe into 10 servings (281.9 calories each) to meet her needs. If you need less calories, just increase the number of servings, for more calories, decrease the number of servings! You do this by taking the total number of calories for the recipe and dividing by the number of servings, here is an example: total # of calories for the entire recipe (2819)/number of servings (12)=234.9 calories each. You will need at least a 1000g capacity scale to make this large batch! The ingredients listed below are for a 4:1 ratio
Ingredients:
178g butter
100g almond flour
100g macadamia nuts, ground into butter
25g coconut flour
93g egg, raw mixed well
10g Truvia
2g baking powder
5g cider vinegar
2g baking soda (this is not calculated in)
vanilla extract (also not calculated in, use any flavorings you would like)
pinch of salt only if using unsalted butter
Directions:
Pre-heat the oven to 350 degrees
Use the lightest, large size, microwave safe bowl you have! Weigh the butter in the bowl and melt it in the microwave. Add the coconut flour, almond meal and macadamia nuts to the melted butter and stir until all the lumps are gone.
Add all of the remaining ingredients and blend this together very well. The batter will be on the stiff side due to the butter cooling down.
Use silicone cupcake liners and weigh out each individual portion. This is the total weight of the batter divided by the number of servings. You can use wet fingers to smooth out the tops of the muffins if you want.
Bake the muffins for about 18-20 minutes. A toothpick should come out clean when inserted into the center of the muffins.
Notes:
To add other ingredients such as carrots, apples, or cocoa powder to the 4:1 ratio muffins, reduce the almond meal to about 75g. If you are using zucchini, only reduce the almond meal to about 90g. I would also recommend weighing the amount needed of shredded zucchini and then pressing out as much liquid as possible before adding it to the muffins.
For any add-ins, use a puree form or very finely shredded form to ensure even distribution. If even distribution concerns you, add the extra ingredients to each individual muffin before cooking them.
For ratio needs in the 3:1 range, just add in any other ingredients you would like to use and reduce the amount of butter.
For ratio needs around the 2:1 range, use cashews ground into butter instead of the macadamia nuts. You could use a combination of both to meet your needs. Keep the rest of the recipe the same.
These are best served at room temperature. Freeze the batch to keep them fresh but allow them to come to room temperature before serving.
The calculation examples that I provided above will not apply to your recipe if you change any of the ingredients or amounts!
I did not try this, but you could try cooking this in a loaf pan. After calculating your specific recipe and number of servings, you would find the weight for the entire cooked loaf and divide it into the pre-determined number of servings. This will be different from the total weight of the recipe in a raw state, moisture content will have cooked out. Cooking time will increase considerably.
Oopsie Rolls
A great pita-type bread for making sandwiches or wraps. This recipe makes six - 5" diameter flat rolls as shown in the picture. Each are approximately 84 calories with 4gm of protein, 0.7gm of carbohydrate and 7gm of fat. The precise values are listed in KetoCalculator under the Fat category. Splenda adds 0.5gm of carbohydrate to the entire recipe. The rolls are even tasty without the Splenda
Ingredients:
108 gm egg white - raw (about 3 egg whites)
48gm egg yolk - raw (about 3 egg yolks)
84gm Philadelphia Brand Cream Cheese - allow to warm to room temperature (about 1 hour)
1gm Splenda (or 1 packet)
1 pinch of Cream of Tartar (this does not even register on a 0.0gm scale)
1 pinch of salt
Note: the baked weight of this product has been used to determine fat, protein and carb content. As with other baked recipes on this site, prepare the recipe as follows then weigh out the amount that you or the dietitian has calculated into the meal or snack. Recipe submitted by Donna Rowbottom.
Directions:
Preheat oven to 300 degrees Farenheit (148 degrees Celsius)
Add Cream of Tartar to egg whites then beat in a mixer until stiff.
Using a mixer, beat the egg yolk and salt into the cream cheese. You may need to press out lumps of cream cheese with a spatula.
Fold the egg yolk mixture into the whites until mixture is fairly smooth.
Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.
Bake about 30 minutes or until golden brown. Let cool on the sheet for 10 minutes then remove. Store in a zip-lock bag or wrap in plastic wrap. May be frozen.
In essence, "ketogenic diet" (KD) is a generic term used to describe any eating pattern that facilitates the conversion of fat into a form of energy known as ketones.
Here's a summary of how it works:
When carbohydrate (starch and sugar) is removed from the diet, our bodies seamlessly shift to a metabolic state known as ketosis. This efficient adaptation works like an finely-tuned hybrid engine, utilizing both stored and dietary fats as the primary fuel. The liver converts some of this fat into ketones, which are then returned to circulation. Any glucose needed by the body comes from intrinsic production in the liver.
Here, the term "ketogenic diet" refers to a specific low-carbohydrate dietary therapy developed in the 1920's at the Mayo Clinic for the treatment of intractable epilepsy. More recently, the KD has been offered as an alternative or adjunct to "standard care" in to the management of chronic diseases of metabolic origin.
At Dietary Therapies LLC, we offer support to individuals who want to adopt a low-carb lifestyle to address the root cause of disease.
The Restricted Ketogenic Diet (RKD)
is a calorically restricted version of the traditional ketogenic diet. This dietary protocol is gaining momentum as a "do no harm" option or adjunct therapy for individuals with cancer. Done properly, the RKD offers a safe and effective way to lower blood glucose; in essence, this action 'starves" the tumor tissue of its preferred energy source while continuing to provide energy to normal cells.
Ongoing research is also evaluating the role of ketones in disorders involving cerebral glucose metabolism, such as Alzheimer's Disease.
Moch Chili Corn Chips (403 calories)
Ingredients :
2:1 Ratio
39g RAW yellow summer squash, grated or shredded
20g cheddar cheese, grated (Tillamook Medium Cheddar used for this calculation)
15g macadamia nuts, crushed small
1.5g chili powder
salt/pepper
Directions:
Pre-heat the oven to 350 degrees.
Steam the shredded yellow squash. After steaming, squeeze as much moisture from it as possible. You can press it in a mesh strainer or in between 2 paper towels.
Combine the “dry” cooked squash with the cheese, macadamia nuts, chili powder, salt and pepper. Stir until all of the ingredients are equally distributed. *Please note, the cheese provides a lot of salty flavor, be careful to not use too much extra salt.
Spread the mixture onto parchment paper or a sil-pat lined baking sheet. Use the spatula to flatten the mixture into a very thin round. It should be no thicker than ¼ inch.
Bake for 15-20 minutes. After baking, remove the chips from the oven and use a pizza wheel to slice them into triangles. Carefully use a thin spatula to separate the chips.
Lower the oven temperature to 200 degrees. Return the chips to the oven and continue baking for an additional 15-30 minutes. This time will depend upon how thick your batch is.
Remove and let cool. They will continue to crisp as they cool. If they are still limp, return to the oven for a longer cooking time.
Some things to remember:
You do not have to make triangle shapes. To make the process easier, make small, individual mounds instead of one large round. Press them flat and continue the same cooking process, skipping the cutting step.
Spinach & Flax Microwave Muffin (403 calories)
Ingredients :
4:1 Ratio
50g raw egg, mix well
22g oil (olive works well)
13g flaxseed meal
11g RAW baby spinach, chopped small
1g baking powder
1g baking soda
salt/pepper
10g butter, reserved for topping
Directions:
Mix all of the ingredients except the butter together very well.
Lightly oil a glass baking dish (I used a 2 cup Pyrex storage bowl). Pour the mixture into the dish.
Microwave on high for about 2 minutes. The center should be firm and cooked thoroughly. Allow the muffin to cool and use a small scraper to loosen the sides and bottom to remove.
Cut the muffin in half and toast it in a toaster over (NOT an upright toaster!) or use the oven broiler. Spread the butter on top and serve.
Some things to remember:
Make and cook the muffin in the microwave ahead of time. Store them in the refrigerator. Toast when you are ready to serve them.
Brussels Sprouts (100 calories)
Ingredients :
3:1 Ratio
23g Brussels sprouts, cooked
5g bacon, Applegate Farms Sunday Bacon
9.5g butter
Directions:
Peel the outer leaves off fresh brussels sprouts. Cut them into quarters.
Steam them until fork tender.
Weigh the needed portion and peal the leaves apart.
Saute the leaves with the butter and cooked bacon.
Scrape everything from the pan very well and serve.
Stuffing (103 calories)
Ingredients :
Bread - 3:1 Ratio
8g raw egg, mixed well
6g olive oil
4g water
3g coconut flour
1g psyllium husks, whole or powdered
0.2g baking powder
0.2g baking soda
pinch of salt
Mixture - 3:1 Ratio
5g diced onions
7g diced celery
3.5g butter
10g chicken broth
Pinch of sage
Pinch of Herbs de Provence
salt/ pepper
Directions:
Bread:
Mix all of the Bread ingredients together very well.
Place the dough in the shape of a roll on a piece of parchment paper and bake in a pre-heated 300 degree oven for 15 minutes.
Once the roll is baked, cut it into small cubes.
Mixture:
In a small non stick pan, sauté the onions, celery in the butter.
Add the herbs, salt and pepper. Stir to combine.
Add the bread cubes and chicken broth to the celery and onion mixture and let the bread absorb all of the broth.
Scrape all of the stuffing into a small ramekin that has been lightly oiled.
Bake for 15 minutes at 350 degrees.
Turkey & Gravy (204 calories)
Ingredients :
3:1 Ratio
43g Chicken Broth, Imagine organic
10g olive oil
10g butter
1g coconut flour
Pepper
20g cooked turkey breast
3:1 Ratio Xanthan gum version (Same directions with xanthan gum in place of the coconut flour)
93g chicken broth, Imagine organic
10g butter
10g olive oil
0.2g xanthan gum
pepper
20g turkey
Directions:
Heat the chicken broth, oil, butter and coconut flour (or xanthan gum) in an 8-inch non stick pan.
Use a whisk to combine all of the ingredients. DO NOT add salt, it will have enough salt from the butter and broth.
Continue to whisk the gravy while it simmers over medium heat. Let the liquid reduce by half.
Pour the gravy into a small bowl and scrape the pan very well.
Season with pepper.
Serve with the turkey breast.
Some things to remember:
Coconut flour version yields about 1/8th cup gravy, with a little texture
Xanthan gum version yields about 1/2 cup of gravy, very smooth
Cran Strawberry Sauce (101 calories)
Ingredients :
3:1 Ratio
22g fresh strawberries
22g fresh cranberries
12g butter
20g water
sweetener of choice
Directions:
Chop the strawberries and cranberries in half.
Put the berries, water, butter and sweetener in a small 8 inch non stick pan.
Heat the mixture over medium heat.
Cover with a lid and cook until the berries are soft, about 1-2 minutes.
Use the back of a silicone spatula to mash the berries while they are still in the pan.
Cook until almost all of the water has evaporated.
Remove the mixture from the pan and store in a small bowl. If the butter looks separated after removing from the heat, stir until it is combined.
As it cools the natural pectin in the berries will hold onto the butter.
Some things to remember:
This is best served room temperature or cold
Buttercream Frosting (949 calories, 28.64g protein, 1.69g carbohydrate)
Ingredients :
3:1 Ratio
113g unsalted butter
31g whey protein isolate powder, NOW Foods brand
50g water
4g pure extract, any flavor
sweetener of your choice
tiny pinch of salt
4:1 Ratio
Reduce the protein powder to 23g
2:1 Ratio
Increase the protein powder to 47g
Directions:
Weigh and mix the protein powder, water, extract, sweetener and salt together very well.
Stir until all the lumps are dissolved. Set aside.
Weigh the room temperature butter. Use electric beaters to "cream" the butter.
Scrape the sides of the bowl once. Continue to cream the butter until it has lightened in color ans is lightt and fluffy.
With mixers at low speed, slowly begin to pour the protein powder mixture into the creamed butter. Continue beating the mixture at a low speed until all the protein powder mixture is incorporated. Make sure you scrape the bowl!
Now you are ready to decorate! Weigh the needed amount of icing and use exactly as regular frosting.
Some things to remember:
Since this recipe contains butter, it must be refrigerated for storage.
It will melt in high temperature or if left sitting in direct sunlight due to the butter.
Use a pastry bag for writing and making designs.
Use a drop of natural food coloring to make different colors.
Good for hiding medication.
High Fiber Rolls
Ingredients (makes 4 rolls):
4:1 Ratio
13g flax meal
12g whole psylium husks
1g baking powder
1g baking soda
pinch of salt
50g raw egg mixed very well
35g oil such as sunflower or safflower
4g Cider vinegar
3:1 Ratio - 88 calories per roll
Reduce oil to 24g
Add 5g water
2:1 Ratio - 63.5 calories per roll
Reduce oil to 13g
Add 16g water
MAD (approximately 1.25:1) - 43 calories per roll
Reduce oil to 4g
Add 25g water
Directions:
Pre-heat the oven to 300 degrees.
Mix the egg, oil, water (if using) and vinegar together very well.
Add the flax meal, psyllium husks, baking powder, baking soda and salt to the egg mixture. Use a small spatula to combine the ingredients very well.
Once the ingredients are combined, let the dough “rest” for 5 minutes. It will appear very wet, but as it sits, the dough will stiffen up to the constancy of very stiff oatmeal.
Line a baking sheet with parchment paper. Divide the dough into 4 equal portions. You may weigh them on the scale for accuracy (total weight of ingredients in raw state divided by 4).
Use wet hands (to prevent sticking) and shape the dough as desired. Place them on the baking sheet and bake for 30 minutes.
Notes:
One baked roll (1/4th of recipe) weighs between 21-23 grams and has 2.3g protein, 10.65g fat and 0.7g carbohydrate.
The fiber content of each roll is 2.5g and is not included in the carbohydrate value.
This recipe has been calculated according to the recommended serving size (1 teaspoon or 3g) of psyllium husks for children ages 6-12. Please ask your dietitian about how much psyllium to include in your diet.
The ideal amount of water and oil combined is 29g. To calculate a different ratio, reduce the oil to meet your ratio and add enough water to compensate and equal 29g.
Spinach Bites (285 Calories, 3.5.1 Ratio)
This is the tastiest way to serve spinach that I have found yet… No one in my house is a spinach lover and these were gobbled right up, even by my non-keto 5 year old boy (and me too)! I served these with Walden Farms Ranch dressing. I did not include it in the calculation since some people can not tolerate it. Make sure you calculate it in if you would like a dipping sauce. They were equally delicious on their own though!
Ingredients:
52g frozen spinach, cooked, weigh it, then drain the water out, chop it small.
15g egg whites
13g butter, melted
13g olive oil
6g almond flour
4g parmesan cheese, hard block grated
salt/pepper/pinch of garlic powder
Directions:
Pre-heat the oven to 350 degrees.
Prepare the spinach as described above.
Mix in all of the ingredients and season it to your liking.
Make sure that the mixture is very well combined. It will be on the “wet” side, you can put it in the freezer for 15 minutes to let it firm up a little.
Scoop out bite size portions of the mixture and drop them onto a parchment lined cookie sheet.
Bake for about 15-20 minutes (I baked for a full 20 minutes).
Let them sit on the cookie sheet to cool and reabsorb any oil that has cooked out for a few minutes.
Serve with a dipping sauce if desired.
Notes:
A small amount of oil cooked out of the bites, but almost all of it reabsorbed while they cooled. If you are concerned about this, bake them in silicone cup cake liners or cookie molds.
Increase the oil or butter to increase the ratio.
These would make great “burgers” or wrap fillings for lower ratios. Just shape them into a patty instead.
Published in Ketogenic Diet Recipes Read more...
Monday, 27 August 2012 11:21
Basic Muffins
This “simple” muffin recipe was not really that simple at all! It took me 3 days and 5 batches to come up with this version which is by far the best one. I was trying to re-create a basic quick bread type base with the intention of being able to easily add other ingredients such as cocoa powder, zucchini, pumpkin, carrots, blueberries, ect.. without having to guess at recalculating too much. I also wanted a basic recipe that was good enough to stand on it’s own for those whose kids are not into all the add-ins.
The other great thing about this recipe is by changing out the ground macadamia nuts for ground cashews, you instantly lower that ratio from 4:1 to 2.43:1, providing the base for lower ratio needs. I used all butter in mine because I thought the flavor of butter would be the most appealing. These can be described as “buttery” but both my husband and myself thought these were very tasty, and Charlotte has asked for them at every meal since I made them.
Lastly, I calculated this with the full intention of baking it in batches. This is why I am giving the large measurements. Charlotte's calorie needs are 285 per meal, so I divided the recipe into 10 servings (281.9 calories each) to meet her needs. If you need less calories, just increase the number of servings, for more calories, decrease the number of servings! You do this by taking the total number of calories for the recipe and dividing by the number of servings, here is an example: total # of calories for the entire recipe (2819)/number of servings (12)=234.9 calories each. You will need at least a 1000g capacity scale to make this large batch! The ingredients listed below are for a 4:1 ratio
Ingredients:
178g butter
100g almond flour
100g macadamia nuts, ground into butter
25g coconut flour
93g egg, raw mixed well
10g Truvia
2g baking powder
5g cider vinegar
2g baking soda (this is not calculated in)
vanilla extract (also not calculated in, use any flavorings you would like)
pinch of salt only if using unsalted butter
Directions:
Pre-heat the oven to 350 degrees
Use the lightest, large size, microwave safe bowl you have! Weigh the butter in the bowl and melt it in the microwave. Add the coconut flour, almond meal and macadamia nuts to the melted butter and stir until all the lumps are gone.
Add all of the remaining ingredients and blend this together very well. The batter will be on the stiff side due to the butter cooling down.
Use silicone cupcake liners and weigh out each individual portion. This is the total weight of the batter divided by the number of servings. You can use wet fingers to smooth out the tops of the muffins if you want.
Bake the muffins for about 18-20 minutes. A toothpick should come out clean when inserted into the center of the muffins.
Notes:
To add other ingredients such as carrots, apples, or cocoa powder to the 4:1 ratio muffins, reduce the almond meal to about 75g. If you are using zucchini, only reduce the almond meal to about 90g. I would also recommend weighing the amount needed of shredded zucchini and then pressing out as much liquid as possible before adding it to the muffins.
For any add-ins, use a puree form or very finely shredded form to ensure even distribution. If even distribution concerns you, add the extra ingredients to each individual muffin before cooking them.
For ratio needs in the 3:1 range, just add in any other ingredients you would like to use and reduce the amount of butter.
For ratio needs around the 2:1 range, use cashews ground into butter instead of the macadamia nuts. You could use a combination of both to meet your needs. Keep the rest of the recipe the same.
These are best served at room temperature. Freeze the batch to keep them fresh but allow them to come to room temperature before serving.
The calculation examples that I provided above will not apply to your recipe if you change any of the ingredients or amounts!
I did not try this, but you could try cooking this in a loaf pan. After calculating your specific recipe and number of servings, you would find the weight for the entire cooked loaf and divide it into the pre-determined number of servings. This will be different from the total weight of the recipe in a raw state, moisture content will have cooked out. Cooking time will increase considerably.
Oopsie Rolls
A great pita-type bread for making sandwiches or wraps. This recipe makes six - 5" diameter flat rolls as shown in the picture. Each are approximately 84 calories with 4gm of protein, 0.7gm of carbohydrate and 7gm of fat. The precise values are listed in KetoCalculator under the Fat category. Splenda adds 0.5gm of carbohydrate to the entire recipe. The rolls are even tasty without the Splenda
Ingredients:
108 gm egg white - raw (about 3 egg whites)
48gm egg yolk - raw (about 3 egg yolks)
84gm Philadelphia Brand Cream Cheese - allow to warm to room temperature (about 1 hour)
1gm Splenda (or 1 packet)
1 pinch of Cream of Tartar (this does not even register on a 0.0gm scale)
1 pinch of salt
Note: the baked weight of this product has been used to determine fat, protein and carb content. As with other baked recipes on this site, prepare the recipe as follows then weigh out the amount that you or the dietitian has calculated into the meal or snack. Recipe submitted by Donna Rowbottom.
Directions:
Preheat oven to 300 degrees Farenheit (148 degrees Celsius)
Add Cream of Tartar to egg whites then beat in a mixer until stiff.
Using a mixer, beat the egg yolk and salt into the cream cheese. You may need to press out lumps of cream cheese with a spatula.
Fold the egg yolk mixture into the whites until mixture is fairly smooth.
Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.
Bake about 30 minutes or until golden brown. Let cool on the sheet for 10 minutes then remove. Store in a zip-lock bag or wrap in plastic wrap. May be frozen.
