Keto Recipes
Keto Recipes
10 Easy and Different Keto Recipes with Coconut Flour
🥤 1. Creamy Chocolate and Coconut Shake Ingredients (1 serving): 200 ml of unsweetened almond milk 15 g of coconut flour 10 g of pure cocoa powder 20 g natural peanut butter Ice to taste Stevia or erythritol to taste Preparation: Put all the ingredients in the nutribullet or blender. Blend until smooth. Serve cold. Approximate macros (1 serving): 280 kcal · 8 g net carbs · 20 g fat · 12 g protein 🌮 2. Soft Coconut Flour Tortillas Ingredients (4 tortillas): 40 g of coconut flour 3 large eggs 120 ml of water 1 pinch of salt 1 tbsp coconut oil (for the pan) Preparation: Mix flour, eggs, water and salt until you get a liquid dough. Cook thin slices in a greased pan, 1-2 min per side. Approximate macros (per tortilla): 90 kcal · 2 g net carbs · 6 g fat · 5 g protein 🍪 3. Crunchy Coconut and Vanilla Cookies Ingredients (10 cookies): 50 g of coconut flour 40 g melted ghee butter 2 eggs 40 g of erythritol 1 teaspoon vanilla essence 1/2 teaspoon baking powder Preparation: Mix all the ingredients until you get a dough. Form balls, flatten them and place them on a tray lined with baking paper. Bake at 180°C for 12-15 min. Approximate macros (per cookie): 65 kcal · 1.5 g net carbs · 5 g fat · 2 g protein 🍲 4. Creamy Chicken Sauce with Coconut Flour Ingredients (2 servings): 200 g of diced chicken breast 200 ml of chicken broth 100 ml of whipping cream 20 g coconut flour 1 tbsp olive oil Salt, pepper and spices to taste Preparation: Fry the chicken in oil until golden brown. Add the coconut flour and mix well. Add broth and cream, let it thicken over low heat. Approximate macros (per serving): 350 kcal · 4 g net carbs · 22 g fat · 32 g protein 🥞 5. Fluffy Coconut Flour Pancakes Ingredients (6 mini pancakes): 40 g of coconut flour 3 eggs 60 ml of almond milk 15 g melted ghee butter 1 teaspoon baking powder Stevia to taste Preparation: Mix all the ingredients until you get a homogeneous dough. Cook in a greased skillet over medium heat. Serve with butter or coconut cream. Approximate macros (per pancake): 80 kcal · 2 g net carbs · 6 g fat · 4 g protein 🥥 6. Salted Coconut and Cheese Crackers Ingredients (12 crackers): 50 g of coconut flour 60 g grated cheese (mozzarella or gouda) 1 egg 1 pinch of salt and spices to taste Preparation: Mix all the ingredients until they form a dough. Spread thinly on baking paper and cut into squares. Bake for 12-15 minutes at 180°C until golden brown. Approximate macros (per cracker): 55 kcal · 1 g net carbs · 4 g fat · 3 g protein 🍫 7. Keto Coconut Flour Brownies Ingredients (9 servings): 40 g of coconut flour 3 eggs 50 g ghee butter 30 g of pure cocoa powder 40 g of erythritol 1 teaspoon vanilla essence Preparation: Mix all the ingredients in a bowl. Pour into a small greased mold. Bake for 20 minutes at 180°C. Approximate macros (per serving): 95 kcal · 2 g net carbs · 7 g fat · 4 g protein 🥗 8. Crispy Chicken Nuggets with Coconut Ingredients (2 servings): 250 g of chicken breast, cut into pieces 40 g of coconut flour 1 beaten egg 1 tbsp coconut oil (for frying or baking) Salt, garlic powder and spices to taste Preparation: Dip the chicken pieces in egg and then in coconut flour. Cook in a pan with oil or in the oven until golden brown. Approximate macros (per serving): 280 kcal · 4 g net carbs · 14 g fat · 32 g protein 🍋 9. Lemon and Coconut Cake Ingredients (8 servings): 60 g coconut flour 4 eggs 40 g melted ghee butter Zest and juice of 1 lemon 50 g of erythritol 1 teaspoon baking powder Preparation: Mix all the ingredients. Pour into a greased mold. Bake for 25-30 min at 180 °C. Approximate macros (per serving): 120 kcal · 2.5 g net carbs · 9 g fat · 5 g protein 🧁 10. Savory Coconut and Spinach Muffins Ingredients (6 muffins): 50 g of coconut flour 3 eggs 50 g of chopped spinach 40 g of grated cheese 30 ml of whipping cream Salt and spices to taste Preparation: Mix all the ingredients in a bowl. Divide into muffin tins. Bake for 20 minutes at 180°C. Approximate macros (per muffin): 95 kcal · 2 g net carbs · 7 g fat · 5 g protein
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Discovering Xanthan Gum: An Essential Ingredient in Keto Cooking
Discovering Xanthan Gum: An Essential Ingredient in Keto Cooking Introduction: In the world of healthy eating, and specifically in the keto diet, xanthan gum has become an essential ingredient. This natural polysaccharide, although little known outside of specialized culinary circles, offers a variety of benefits and uses that make it ideal for those following a low-carb lifestyle. In this article, we'll explore what xanthan gum is, its benefits, and how you can incorporate it into your keto recipes. What is Xanthan Gum? Xanthan gum is a polysaccharide created through the fermentation of sugars (glucose, sucrose, or lactose) by the bacterium Xanthomonas campestris. This process results in a fine, white powder that is water-soluble and has unique properties for thickening and stabilizing foods and beverages. It is a popular ingredient in the food industry due to its ability to modify the texture of foods without altering their flavor. Benefits of Xanthan Gum in the Keto Diet: Low in Carbohydrates: Xanthan gum contains a minimal amount of carbohydrates, making it perfect for the keto diet. Improves Food Texture: Helps thicken and stabilize foods, improving the texture of many keto recipes that may lack gluten or starch. Appetite Control: Being a soluble fiber, it can help increase the feeling of satiety, which is beneficial for controlling appetite. Common Uses in Keto Cooking: Baking: Used as a gluten substitute, xanthan gum can help add structure and elasticity to keto breads, cakes, and cookies. Sauces and Dressings: It is ideal for thickening sauces and dressings without adding additional carbohydrates. Smoothies and Drinks: Adding a small amount can improve the texture of smoothies and drinks, making them creamier. How to Use Xanthan Gum: Using xanthan gum is simple, but requires precision. A small amount (usually 1/2 teaspoon or less) is enough for most recipes. It should be sprinkled slowly over liquids while stirring constantly to prevent lumps from forming. It's important to remember that xanthan gum can continue to thicken foods after it's been added, so it's best to start with less and add more if needed. Conclusion: Xanthan gum is a valuable ally in keto cooking, offering a versatile and effective solution for improving the texture and consistency of a wide variety of dishes. Whether you're baking gluten-free bread, thickening a sauce, or improving the texture of a smoothie, xanthan gum is an ingredient definitely worth exploring on your keto journey. Call to Action: Ready to experiment with xanthan gum in your keto recipes? Visit our store to stock up on this essential ingredient and discover new ways to spice up your favorite dishes. Happy keto cooking! RECIPES WITH XANTHAN GUM: Here are some basic keto recipes that use xanthan gum to improve texture and consistency: 1. Basic Keto Bread Ingredients: 1 1/2 cups almond flour 6 large egg whites 1/4 cup melted GHEE butter 3 teaspoons of baking powder 1/4 teaspoon xanthan gum 1/4 teaspoon of salt Instructions: Preheat the oven to 180°C and grease a bread tin. In a bowl, mix the almond flour, baking powder, xanthan gum, and salt. Add the egg whites and melted butter, mixing until you get a homogeneous dough. Pour the batter into the pan and bake for 30 minutes or until golden brown and a toothpick inserted comes out clean. Let cool before cutting. 2. Keto Gravy Sauce Ingredients: 1 cup of beef broth 1/4 teaspoon xanthan gum Salt and pepper to taste Instructions: Heat the broth in a saucepan over medium heat. Slowly sprinkle the xanthan gum over the broth, whisking constantly to avoid lumps. Simmer until the sauce thickens to the desired consistency. Season with salt and pepper to taste. 3. Keto Chocolate Cream Ingredients: 1 cup of whipping cream 2 tablespoons of unsweetened cocoa powder Sweetener to taste 1/4 teaspoon xanthan gum Instructions: In a bowl, mix the cream, cocoa powder and sweetener. Add the xanthan gum and beat until the mixture thickens and forms soft peaks. Refrigerate before serving. 4. Keto Pizza Ingredients: 2 cups of grated mozzarella 1 cup of almond flour 1 egg 1/2 teaspoon xanthan gum Instructions: Preheat oven to 220°C. In a microwave-safe bowl, combine the mozzarella and heat until melted. Add the almond flour, egg and xanthan gum, mixing well. Roll out the dough on baking paper and form a pizza base. Bake for 10-12 minutes or until golden brown. Add your favorite keto toppings and bake for 5-7 more minutes. 5. Thickener for Soups and Stews Using Xanthan Gum: Simply sprinkle a small amount of xanthan gum over hot soups or stews and mix well to thicken them without adding extra carbohydrates. These recipes demonstrate the versatility of xanthan gum in keto cooking, allowing you to enjoy delicious textures and flavors without straying from your low-carb diet. Always remember to adjust the xanthan gum amounts according to the recipe and your personal preferences.
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Creamy Lemon Vinaigrette Recipe
INGREDIENTS 2 large lemons (grated and juiced) 1/3 cup apple cider vinegar 1 clove of garlic (finely chopped) 4 tablespoons of MCT oil 1 tablespoon of thyme 3/4 teaspoon sea salt 1/4 teaspoon black pepper PREPARATION Place all the ingredients in a blender and blend. You'll get a thick, milky consistency. Pour 1 or 2 tablespoons of this dressing over your salads. Approximate values per 1 tbsp serving: Calories 104, Fat 11 g, Carbs: 1 g, Protein 1 g
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Keto Blue Cheese Sauce Recipe
Ingredients 140 g blue cheese 180 ml Greek yogurt (4% fat) 120 ml mayonnaise 120 ml whipping cream salt and pepper 2 tbsp. finely chopped fresh parsley Instructions Place the cheese in a small bowl and use a fork to break it up into coarse pieces. Add the yogurt and mayonnaise and mix well. Let it sit for a few minutes to allow the flavors to develop. Season to taste. Thin with water or whipping cream if necessary. Tips This dressing can be stored for 3-4 days in the refrigerator.
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