Category: Breads and Baked Goods

Advanced Plan ‘white bread’. (keto)

This is an easy, Advanced Plan quick bread that comes out very well.  It holds up to toasting as well.  It uses a dozen egg whites so be sure to use the yolks for another purpose like hollandaise sauce.  

NOTE:  this bread does not rise so it makes very small slices.  Never fear though…it tastes amazing.  Pictured below is the bread used as a grass-fed burger “bun”.  

1 cup Almond Flour

1/4 cup Coconut Flour

2 teaspoon aluminum free baking powder

1/4 teaspoon Sea salt

5 tablespoons grass-fed butter, measure while solid then gently melt

12 large free-range Egg whites (~1 1/2 cups, at room temperature) ((Use the egg yolks to make some hollandaise sauce))

1 1/2 tablespoons monk fruit sweetener or erythritol

1/4 teaspoon Xanthan gum

1/4 teaspoon Cream of tartar 

Instructions:

Preheat the oven to 325 degrees F.

Line a loaf pan with parchment paper, with extra hanging over the sides for easy removal later.

Combine the almond flour, coconut flour, baking powder, erythritol, xanthan gum, and sea salt in a large food processor. Pulse until combined. Add the melted butter. Pulse, scraping down the sides a few times.  

In a separate, very large bowl, use a hand mixer to beat the egg whites and cream of tartar until stiff peaks form. This takes a while so be patient. Add 1/2 of the stiff egg whites to the food processor. Pulse a few times until just combined. Do not over-mix!

Carefully transfer the mixture from the food processor into the bowl with the egg whites, and gently fold until combined.  DO NOT STIR- FOLD to keep the egg whites fluffy.

Transfer the batter to the lined loaf pan.

Bake for about 40 minutes or until the top is golden brown. Tent the top with aluminum foil and bake for another 30-45 minutes, until the top is firm.  Cool completely before removing from the pan and slicing.

Recipe modified from the original at https://www.wholesomeyum.com/recipes/easy-paleo-keto-bread-recipe/

Kimberly RobertoLeave a comment

Advanced Plan bread rounds

This is great to use for sandwiches or grass fed burgers. It it easy to make and loaded with nutrition. It is also called “cloud bread” in many keto circles. .

  • 3 Tablespoons organic ricotta cheese (you can also use cream cheese but it needs to be room temp and whipped before starting)
  • ⅛ teaspoon sea salt
  • ⅛ teaspoon garlic powder
  • dash Italian seasoning (or any other seasonings you desire)
  • 3 large free range eggs, separated
  • ¼ teaspoon cream of tartar

Instructions

  • Preheat oven to 300 degrees F.
  • Add ricotta cheese, salt, spices and garlic to a bowl and stir to combine. 
  • Add egg yolks in the bowl Stir egg yolks into ricotta mixture and set bowl aside
  • Place the egg whites in a separate clean bowl. Add cream of tartar and beat at high speed until peaks form, usually about 5 minutes.
  • Gently fold egg whites into ricotta mixture, being careful not to stir too much as the egg whites will deflate
  • Line two baking sheets with parchment paper or use silpats.
  • Scoop about ¼ cup of batter for a total of 6 rounds on each baking sheet.
  • Bake for about 30 minutes or until top is browned.

Kimberly RobertoLeave a comment

Carrot Cake – Keto

Advanced & Core Plan

Serves 8

This is a healthified version of a classic.  Although you don’t want to be eating a lot of carrots on the Advanced Plan or Keto diet, having them in moderation is fine.  This cake is moist and tasty and presents well in a cast iron pan for a rustic look.

Cake

2 3/4 cups almond flour
1 cup unsweetened shredded coconut
1 1/4 cups granulated monkfruit sweetener or erythritol or xylitol
2 teaspoons aluminum free baking powder
2 teaspoons cinnamon
1/2 teaspoon sea salt
6 large organic eggs
1/2 cup avocado oil or melted coconut oil
1/4 cup coconut or almond milk
2 cups grated carrots
1 tablespoon vanilla extract
1/2 cup walnut or pecan pieces

Icing:

1 8oz block organic cream cheese
1 cup powdered monkfruit sweetener or erythritol or xylitol
½ cup organic heavy whipping cream
1 teaspoon vanilla extract
1/2 cup pecan pieces

Preheat the oven to 350° F
Grease a 10.5 inch cast iron skillet with coconut oil or butter or line the bottom with a piece of parchment paper.
In a large bowl combine all of the cake ingredients, mix until smooth. Pour the batter into the prepared skillet. Bake for 60 minutes.  When there are 20 minutes left, cover the cake with foil to avoid burning on the top. Cool completely before frosting.
To prepare the frosting, combine the cream cheese, monkfruit sweetener, and heavy whipping cream in a medium bowl and beat with a hand mixer on high until light and fluffy. Ice the cake then sprinkle with pecan pieces. Refrigerate until ready to serve.

 

Kimberly RobertoLeave a comment

Apple Flaxseed Muffins

Advanced & Core Plan

Most muffins are loaded with sugar, bad fats, and refined flours. This healthy version is both satisfying and delicious

1 1⁄4 Cup Flaxseed Meal
2 Teaspoons Aluminum Free Baking Powder
1 Tablespoon Cinnamon
1 Teaspoon Nutmeg
1⁄2 Teaspoon Sea Salt
Stevia or Xylitol or Equivalent Equal to 2/3 Cup Sugar
4 Large Eggs, Beaten
1⁄4 Cup Olive Oil
1⁄2 Cup Water
1 Tablespoon Pure Vanilla (No Sugar – Check the Ingredients)
1 Medium Granny Smith Apple, Chopped Fairly Finely or Grated 1⁄2 Cup Chopped Pecans (Optional)

Preheat oven to 350 F. Prepare a muffin tin with silicone baking cups or paper liners.
Mix the dry ingredients together. Mix the wet ingredients. Add the wet to the dry and combine thoroughly. Let batter stand 10 minutes. Separate batter into the muffin pan and bake for approximately 18 minutes, or until a toothpick comes out clean.

Kimberly RobertoLeave a comment

Almond Power Bars

Advanced and Core Plan

These no bake, high-protein, high-fiber bars are a cinch to make and easy to take along.

2 Cups Raw Almonds
1⁄2 Cup Flaxseed Meal
1⁄2 Cup Unsweetened Shredded Coconut
2 Scoops Flavored Whey Protein Powder
1⁄2 Cup Raw Almond Butter
1⁄2 Teaspoon Kosher Salt
1⁄2 Cup Coconut Oil
8 Drops Liquid Stevia or 3⁄4 Teaspoon Stevia Powder, To Taste
1 tablespoon pure vanilla extract (No sugar – check the label)
8 squares unsweetened chocolate, melted and sweetened to taste with stevia and cinnamon (optional)

Place almonds, flax meal, shredded coconut, whey powder, almond butter and salt in a food processor. Pulse briefly, about 10 seconds. In a small saucepan, melt coconut oil over very low heat. Remove coconut oil from stove; stir stevia and vanilla into oil.

Add coconut oil mixture to food processor and pulse until ingredients form a coarse paste. Press mixture into an 8 x 8 glass baking dish. (A parchment paper liner helps when you want to remove the bars from the dish.) Chill in refrigerator for 1 hour, until mixture hardens. In a double boiler, melt chocolate, stirring in stevia and cinnamon. Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens. Remove from refrigerator, cut into bars, and serve.

 

Kimberly RobertoLeave a comment

Cauliflower Power

Cauliflower…possibly the world’s most versatile food!

I usually tell people to stay away from white foods but cauliflower is definitely the exception to that rule.  Below are 14 ways you can use cauliflower but there are certainly many more.

In addition to it’s taste and versatility, cauliflower has amazing health benefits!

Nutritious –  cauliflower is loaded with vitamins and minerals.  In fact, many people don’t realize that it is an excellent source of Vitamin C, Vitamin K, protein, B-vitamins, and potassium

Fights Cancer – Cauliflower is a cruciferous vegetable and contains sulforaphane, indoles and isothiocyanates which are known to help kill and slow the growth of cancer cells.

Lowers Inflammation – cauliflower contains indole-3-carbinol (I3C) which is a compound that has been shown to prevent inflammatory responses.

Feeds the Brain – cauliflower contains choline, another B vitamin related to brain health, especially cognitive function and memory

Improves Digestion – cauliflower contains fiber which supports digestive health.  It also contains glucosinolate which has been shown to help keep bad bacteria in check.

Provides Antioxidants – cauliflower is loaded with antioxidants and sulfur-containing nutrients which help with detoxification and defense against free radicals.

14 Ways to Use the Power of Cauliflower

Mashed Cauliflower

Blasted Cauliflower

Cauliflower Rice

Fried Cauliflower Rice – simply make cauliflower rice out of 1 head of cauliflower and set aside.  Heat 1-2 tablespoons of coconut oil in a non-toxic skillet.  If desired, add onions, peas (core plan only) and peas (core plan only) and cook to desired doneness.  Add riced cauliflower.  When heated, add Liquid Aminos or Coconut aminos to taste.  Make a well in the middle and pour in 2-3 scrambled organic eggs and cook until done.  Stir into the rest of the mixture.

Spanish Cauliflower Rice

Risotto Style Cauliflower

Cauliflower Rice Pilaf –  Rice the cauliflower and add to a pot with 1 – 1 1/2 cups organic free range chicken broth, 2 tablespoons butter, 1/4 teaspoon garlic powder, 1/8 teaspoon black pepper, dash of paprika, dash of onion powder.  Optional – roasted almond slivers.  Cook until cauliflower is cooked and liquid is mostly reduced.

Loaded Cauliflower Chicken Bake

Coconut-Lime Cauliflower Rice and Chicken

Pizza Crust/Breadsticks – Rice and cook 1 head cauliflower and while hot, drain and squeeze out moisture.  Add 1/2 cup organic shredded mozzarella cheese, 1/2 cup organic parmesan, and 1 large free range organic egg.  Mix until combined and form into a circle or oval on a parchment lined baking sheet and cook at 400 degrees for 8-11 minutes.  Take out and add toppings then bake for another 5-7 minutes.

Salmon Chowder 

Buffalo Cauliflower – cut cauliflower into florets and combine with 1-2 tablespoons of avocado oil.  Toss with buffalo sauce (check ingredients) to taste and bake at 400 degrees until done.

Cauliflower Steaks – cut cauliflower into slices about 1/4 inch thick.  Drizzle with avocado oil and season to taste.  Grill on an outdoor or indoor grill pan until done.

Soup Thickener – make mashed cauliflower and use to thicken any kind of soup or stew.  This will also add extra nutrition into your meal.

 

 

 

 

 

 

 

 

 

 

 

Kimberly RobertoLeave a comment