Low Carb Keto

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Information, General

• Nutritional Information (for 1 tbsp)
  • Flours & Fibers:
    • Almond Flour, GV: 45 calories, 1.5 carbs, 1.5 gm protein, 3.5 gm fat, 0 mg sodium
    • Almond Flour, defatted: 22.5 calories, 2.0 carbs, 3.0 g protein, 0 mg sodium
      (this will absorb more water than regular almond flour)
      Barney Butter Powdered Almond Butter @ amazon.com (8 oz; $7.58) (08/22)
    • Carob Powder: 13 calories, 5.0 carbs, 0.0 gm protein, 0 mg caffeine
    • Cashew Flour: 40 calories, 2.5 carbs, 1.5 gm protein, 3.5 gm fat
    • Cocoa: 10 calories, 3.0 carbs, <1 gm protein, 8.4 mg caffeine, 106 mg theobromine
    • Coconut Flour: 30 calories, 4.0 carbs, 1.0 gm protein
    • Corn Meal: 30 calories, 7.0 carbs, 0.67 g protein, 0.0 mg sodium
    • Cornstarch: 40 calories, 9.0 carbs, 0.0 gm protein, 0.0 mg sodium
    • Flax Seed Flour, defatted: 35 calories, 3.5 carbs, 3.5 gm protein, 5 mg sodium
    • Lupin flour: 20.6 calories, 2.62 carbs, 2.44 gm protein, 2.8 gm sodium
    • Oat Fiber: 18.0 calories, 4.5 carbs, 0.0 gm protein, 7.5 mg sodium
      Oat Fiber is listed as having 0 calories; that is impossible; I used 4 calories/carb
    • Oat Flour: 30 calories, 4.875 carbs, 1.3125 gm protein
    • Peanut Flour: 25.5 calories, 2.0 carbs, 3.0 gm protein, 0 mg sodium
    • Pea Protein: 27.5 calories, <1.0 carbs, 5.25 gm protein, 45 mg sodium
    • Psyllium Husk Flakes: 15.0 calories, 5.0 carbs, 0.0 gm protein, 15 mg sodium
    • Psyllium Husk Powder: 35.0 calories, 10.0 carbs, 2.5 gm protein, 0.3 mg sodium
    • Soy flour, defatted: 20.5 calories, 2.4 carbs, 2.9 g protein, 1.24 mg sodium
    • TVP granules: 20.0 calories, 1.75 carbs, 3.0 g protein, 0.5 mg sodium
    • TVP flour: 40.0 calories, 3.50 carbs, 6.0 g protein, 1.0 mg sodium
      (1/4 cup TVP granules produces 2 tbsp TVP flour when ground; this is very fine flour)
    • Walnut flour: 33.3 calories, 3.33 gm fat, 0.67 carbs, 0.67 gm protein, 0.0 mg sodium

  • Protein Powders:
    • Casein Protein: 22.0 calories, 0.4 carbs, 4.8 gm protein
    • Collagen Peptides: 17.5 calories, 0.0 carbs, 4.5 gm protein, 27.5 mg sodium
      (incomplete protein; does not contain Tryptophan; does contain lots of Glycine)
    • Egg White Powder: 26 calories, 0.0 carbs, 6.0 gm protein
    • Gelatin, Beef: 35 calories, 0.0 carbs, 9.0 gm protein, 0.0 gm fat
    • Glucerna Hungersmart: 22.5 calories, 0.56 carbs, 4.1 gm protein, 0.4 gm fat
    • Pea Protein: 27.5 calories, <1.0 carbs, 5.25 gm protein, 45 mg sodium
    • Whey Protein (PP Vanilla): 32 calories, 1.6 carbs, 5.0 gm protein
    • Whey Protein Isolate: 26 calories, 0.4 carbs, 6.0 gm protein
    • Whey Protein Powder, NOW: 15.4 calories, 0.15 carbs, 2.9 gm protein, 0.23 gm fat

  • Soy Products:
    • GV Imitation Bacon Bits: 30 calories, 2.0 carbs, 3.0 gm protein, 55 mg sodium
    • TVP granules: 20.0 calories, 1.75 carbs, 3.0 g protein, 0.5 mg sodium

  • Dairy Ingredients:
    • Cottage Cheese, small curd: 13.88 calories, 0.5 carbs, 1.56 gm protein
    • Cream Cheese: 49 calories, 0.6 carbs, 0.9 gm protein
    • Cream Cheese, fat free: 14 calories, 0.8 carbs, 2.1 gm protein
    • Cream Cheese, whipped: 25 calories, 1.0 carbs, 0.5 gm protein, 45 mg sodium
    • Heavy Whipping Cream: 50 calories, 1.0 carbs, 0.0 gm protein
    • Sour Cream: 30 calories, 0.5 carbs, 0.5 gm protein, 7.5 mg sodium
    • Table Cream: 25 calories, 1.0 carbs, 0.0 gram protein, 5.0 mg sodium
    • Yogurt, plain: 9.3 calories, 0.6875 carbs, 0.5625 gm protein

  • Liquid Ingredients:
    • Calorie Countdown Chocolate Milk: 5.0 calories, 0.37 carbs, 0.375 gm protein
    • Calorie Countdown Vanilla Milk: 4.375 calories, 0.1875 carbs, 0.3125 gm protein
    • Great Value Almondmilk, Unsweetened Vanilla: 1.88 calories, 0.12 carbs, 0.06 gm protein, 11.9 mg sodium
    • Liquid Egg Whites: 8.33 calories, 0.0 carbs, 1.67 gm protein, 25 mg sodium

  • Fats and Oils (1 tbsp = 12 grams for most pure fats):
    • Almond butter: 95 calories, 3.5 carbs, 3.0 gm protein, 32.5 mg sodium
    • Butter: 100 calories, 0.0 carbs, 0.0 gm protein
    • Canola oil: 120 calories, 0.0 carbs, 0.0 gm protein
    • Cocoa butter: 119 calories, 14 gm fat, 0.0 carbs, 0.0 gm protein
    • Coconut milk, full fat (TOT): 24.4 calories, 2.44 gm fat, 0.375 carbs, 0.0 gm protein
    • Coconut oil: 117 calories, 14 gm fat, 0.0 carbs, 0.0 gm protein
    • Crisco: 110 calories, 12 gm fat, 0.0 carbs, 0.0 gm protein
    • MCT oil: 120 calories, 14 gm fat, 0.0 carbs, 0.0 grm protein
    • MCT powder: 40 calories, 2.5 carbs, 0.0 gm protein
    • Olive oil: 120 calories, 0.0 carbs, 0.0 gm protein
    • Paramount crystals (12 gm): 100 calories, 12 gm fat, 0.0 carbs, 0.0 g protein
    • Peanut butter: 95 calories, 8.0 gm fat, 3.5 carbs, 4.0 gm protein

  • Nuts and Seeds (1/4 cup):
    • Avocado: 130 calories, 11.0 gm fat, 5.0 carbs, 1.0 gm protein
    • Cashews: 160 calories, 13.0 gm fat, 8.0 carbs, 5.0 gr protein
    • Guacamole (ALDI): 90 calories, 8.0 gm fat, 5.0 carbs, 1.0 gm protein
    • Hemp hearts: 221 calories, 19.5 gm fat, 3.1 carbs,12.6 gm protein
    • Macadamias: 200 calories, 21.0 gm fat. 4.0 carbs, 2.0 gm protein
    • Peanuts: 160 calories, 14.0 gm fat, 6.0 carbs, 7.0 gm protein
    • Pecans: 200 calories, 20.0 gm fat, 4.0 carbs, 3.0 gm protein
    • Pepitas: 169 calories, 14.5 gm fat, 4.2 carbs, 8.8 gm protein
    • Pistachios: 180 calories, 14.0 gm fat, 8.0 carbs, 6.0 gm protein
    • Walnuts: 190 calories, 18.0 gm fat, 4.0 carbs, 4.0 gm protein
    • Sesame seeds: 160 calories, 14.0 gm fat, 8.0 carbs, 4.0 gm protein
    • Sunflower kernels: 160 calories, 14.0 gm fat, 6.0 carbs, 6.0 gm protein

  • Veggies (1/4 cup):
    • Broccoli: 13.75 calories, 0.15 gm fat, 2.75 carbs, 0.92 gm protein
    • Mushrooms: 4.0 calories, 0.06 gm fat, 0.6 carbs, 0.54 gm protein

  • Bulking Ingredients (1 tbsp):
    • Applesauce, unsweetened: 17.2 calories, 1.67 carbs, 0.025 gm protein
    • Bananas, mashed: 25.0 calories, 3.21 carbs, 0.153 gm protein
    • Carrots, baby food strained: 4.0 calories, 0.84 carbs, 0.11 gm protein
    • Pumpkin Puree: 6.25 calories, 1.25 carbs, 0.125 gm protein

  • Thickeners (1 tbsp):
    • Arrowroot Starch: 35.0 calories, 8.0 carbs, 0.0 gm protien, 0.0 gm fat, 0.0 mg sodium
    • Cornstarch: 40.0 calories, 9.0 carbs, 0.0 gm protein, 0.0 gm fat, 0.0 mg sodium
    • E-Z Gel: 15.0 calories, 3.0 carbs, 0.0 gm protein, 0.0 gm fat, 9.0 mg sodium
      E-Z Gel is modified food starch (Waxy Maize); 1 tbsp EZ-Gel = 1/2 tbsp corn starch
    • Glucomannan Powder: 30.0 calories, 7.2 carbs, 0.0 gm protein, 12 mg sodium
    • Guar Gum: 30.0 calories, 6.0 carbs, 0.0 gm protein, 0.0 mg sodium
    • Kudzu Root Starch: 30.0 calories, 8.0 carbs, 0.0 gm protein, 0.0 gm fat, 0.0 mg sodium
    • Oat Fiber: 18.0 calories, 4.5 carbs, 0.0 gm protein, 7.5 mg sodium
      Oat Fiber is listed as having 0 calories; that is impossible; I used 4 calories/carb
    • Psyllium Husk Powder: 35.0 calories, 10.0 carbs, 2.5 gm protein, 0.3 mg sodium
    • Xanthan Gum: 30.0 calories, 7.3 carbs, 0.0 gm protein, 0.7 mg sodium

• Substitutions
  • Low Carb Ingredient Conversion, American <=> Metric @ lowcarbmaven.com (07/22)

  • Guide to Lupin Flour II by The Keto Kitchen @ youtube.com (07/22)
    • Hooser Hill Farm Lupin Flour is a sweet lupin flour (less bitter)
    • You can replace coconut or almond flour with lupin flour in almost any keto recipe
    • 100 grams of almond flour can be replaced with 60 grams of lupin flour
    • 100 grams of coconut flour can be replaced with 200 grams of lupin flour
    • Lupin flour by itself will make denser, more earthy flavor
    • Now he uses Miracle Flour, instead of Hooser Hill Farm Lupin Flour
    • Favorite is 25% lupin and 75% almond flour in Keto Connect bread recipe
    • As the amount of lupin went up, the bitterness and saltiness (from the butter) emerged
    • The Keto Kitchen Play List @ youtube.com (07/22)

  • 1 tsp baking soda = 3 tsp baking powder

  • Psyllium Husks and Powder
    • Psyllium Husks and Powder @ youtube.com (07/22)
    • Use a 1:1 ratio when replacing psyllium husk with xanthan gum; xanthan gum can be
      very slimy in high concentrations
    • Psyllium husk powder makes "slime"
    • Use a 1:1 ratio when replacing psyllium husk powder with ground chia seeds or
      ground flax seeds
    • Cuisinart DLC-2ABC Mini-Prep Plus 24-Ounce Food Processor, 3 Cup @ amazon.com ($39.95) (07/22)

  • Best Keto-Friendly Thickeners @ ketoasap.com (08/22)
    • Xanthan Gum -- 1/2 tsp of xanthan gum for thickening 3 cups of liquid
    • Glucomanna powder -- 1 tsp of glucomannan powder for thickening 1 cup of liquid
    • Guar Gum -- works best in dairy products; 3/4 tsp of guar gum to replace 1/4 cup flour
    • Coconut flour
    • Chia seeds -- they absorb up to 12 times their weight in liquid
    • Psyllium husk
    • Flax seed -- work best in baking
    • Agar agar -- works best in puddings and yogurt

• Keto and Carnivore Macro Calculator @ mariamindbodyhealth.com (08/22)

• 50 Tips On How to Start a Keto Diet by KetoFocus @ youtube.com (09/22)

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Baking Blends

• Low Carb Flour Replacement @ ketoshop.com (07/22)
  • 2 scoops (55 grams) of Ketogenics unflavored Iso-Whey protein power
  • 80 gms (1 cup) Oat Fiber
  • 112 gms (1 cup) Coconut Flour
  • 140 gms of ground Flax meal (we used a defatted/low fat version)
  • 8 gms Xanthan gum

• Lupine Flour Pancakes @ onandoffketo.com (07/22)
  • Ingredients for Make-Ahead Keto Pancake Mix
    • 4 cups lupin flour
    • 1 cup almond flour
    • 1/2 cup your favorite keto sweetener
    • 4 tsp baking powder
    • 2 tsp xanthan gum
    • 2 tsp pink salt
    • 2 tsp cinnamon powder
  • Instructions For Make-Ahead Keto Pancake Mix
    • Pour everything into a large (at least 6 cups) air-tight container
    • Shake well to incorporate all the ingredients thoroughly
  • Ingredients for Making Pancakes
    • 1/4 cup of mixture
    • 1 tbsp coconut oil
    • 1 egg
    • 2 tbsp milk of choice
    • This will make two medium-sized pancakes

• 1 cup lupin flour, 1/2 cup oat fiber, and 1/2 cup wheat protein isolate
  makes a good "flour"

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Bars and Brownies

• Bars

• Brownies
  • 14 Keto Brownie Recipes @ bulletproof.com (08/22)

  • Almond Flour Brownies @ chocolatecoveredkatie.com (08/22)
    • Ingredients
      • 1 cup fine almond flour
      • 1/4 cup cocoa powder
      • 2 tbsp dutch cocoa or additional regular
      • 1 tsp baking powder
      • 1/2 tsp salt
      • 1/3 cup melted coconut oil or butter
      • 3 tbsp water or additional oil
      • 2 eggs, or 2 flax eggs
      • 2/3 cup granulated erythritol
      • 1 tsp pure vanilla extract
    • Instructions
      • Preheat the oven to 350 F
      • Grease an 8-inch pan, or line with parchment
      • Mix all ingredients well
      • Spread evenly into the pan
      • Smooth down, using a second sheet of parchment if needed
      • Bake 20 minutes on the center rack, then let cool completely; they will continue to firm up
      • They also firm up even more if you refrigerate very loosely covered overnight

  • Coconut Flour Brownies @ chocolatecoveredkatie.com (08/22)
    • Ingredients
      • 1/2 cup water
      • 1/2 cup coconut oil
      • 1/4 cup yogurt, such as almondmilk yogurt
      • 1 tsp pure vanilla extract
      • 1 tbsp ground flax
      • 1/2 cup coconut flour
      • 1/4 cup + 2 tbsp cocoa powder
      • 1/2 cup granulated sugar or erythritol
      • 1/4 tsp each: baking soda and salt
      • chocolate chips or sugar free chocolate chips
    • Instructions
      • Whisk together first 5 ingredients, and let sit at least 10 minutes (or refrigerate overnight)
      • Preheat oven to 350 F
      • Line an 8×8 pan with parchment
      • Stir all remaining ingredients into the wet
      • Smooth the batter into the pan
      • Bake on the center rack 17 minutes; they should look underdone when you take them out
      • Let cool, then refrigerate the underbaked brownies overnight
      • This “overnight trick” will cause the brownies will firm up while retaining their
        fudginess instead of becoming dry
      • Most brownies are also much sweeter and better textured the second day anyway

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Bread

• Bread Showdown
  • Best Keto Bread by KetoFocus @ youtube.com (09/22)
    • Low Carb Maven (#1)

• 0.5 Net Carb Oat Fiber Flatbread @ youtube.com (Heavenly Fan) (07/22)
  • Ingredients
    • Flour options (pick one):
      • 50 grams almond flour
      • 50 grams lupin flour
      • 30 grams coconut flour
    • 50g oat fiber
    • 20g psyllium husk powder (~4 tbsp)
    • 1 tsp baking powder
    • 1/2 tsp xanthan gum
    • A pinch of salt
    • 2 tbsp oil
    • 10-12 tbsp hot water
  • Instructions
    • Mix all dry ingredients in a bowl, mix well
    • Add in 10-12 tbsp of hot water (adjust according to the flour you use)
    • Mix/knead the dough till moist and smooth
    • Cover the dough with a moist towel and let it rest for 15 minutes
    • Divide the dough into 6 equal portions
    • Roll out with a rolling pin or tortilla press
    • Cook the rolled out flatbread dough in a greased frying pan till golden brown on both sides
  • 1-carb Keto Pizza & Tortilla Chips @ youtube.com (Heavenly Fan) (07/22)

• Best Keto Bread @ ketoconnect.net (09/22)

• Cream Cheese (Peanut Flour) Bread @ ketoconnect.net (09/22)

• Keto Lupin Dinner Rolls @ queenketo.com (07/22)
  • Ingredients
    • 9 tbsp + 2 tsp (60g) lupin flour
    • 8 tbsp + 2 tsp (60g) fine coconut flour
    • 1 tbsp + 1/3 tsp (10g) fine psyllium husk powder
    • 6 1/2 tbsp (30g) oat fiber
    • 1/4 tsp xanthan gum
    • 1/2 tsp baking soda (or 1 1/2 tsp baking powder)
    • 2 tsp baking powder
    • 1/2 tsp fine Himalayan pink salt
    • 1 TBSP (15g) apple cider vinegar
    • 2 TBSP (30g) extra virgin olive oil
    • 1 2/3 cups (400g) hot water (not boiling)
  • Instructions
    • Preheat oven to 338 deg F, and place a sheet of non-stick parchment paper over
      an oven rack
    • Using a large pyrex glass or mixing bowl, sift and mix dry ingredients thoroughly
    • Add oil and vinegar to the hot water, and give it a stir
    • Pour the liquid over the dry ingredients and quickly combine using a fork
      (the mixture will thicken very quickly) keep working it until everything is well
      amalgamated and a dough forms
    • Wearing food-safe disposable gloves, shape the dough into a log approximately 12 inches
    • Slice the log in half, and then each section in half again, until you obtain 8 pieces
    • Shape the pieces so they're rounded and smooth, then flatten them to 1/2 inch height;
      set aside for 15 minutes
    • Place the rolls over an oven rack lined with non-stick baking paper, and make 2-3
      deep cuts over the centre of each
    • Bake for 60 mins; turn oven off and check if they sound hollow when tapped
    • If they don't sound hollow, pierce 3 holes into the bottom of each roll using a
      wooden skewer, and put them back in the oven (heat off) for 10 minutes (this is to
      ensure that the center is cooked through)
    • Remove from oven and let cool
  • Notes
    • These rolls will be light and partly hollow inside
    • I keep mine in a paper bag on the kitchen counter; no need to refrigerate4
    • The rolls will soften once cooled
    • Cut them in half and toast then for a few minutes to get a crust

• Keto & Primal Soul Bread @ ketodietapp.com (08/22)

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Burgers, Meatballs, and Tacos

• Information
  • "Making Vegan Meat" by Sauce Stache @ amazon.com ($8.49; kindle) (09/22)

  • Methycellulose, the Primer @ modernistpantry.com (09/22)

  • Methycellulose - High Viscosity Modernist Pantry (E461) @ amazon.com (50 g; $11.99) (09/22)
    • This is the one that Sauce Stache uses

  • Methycellulose (E461) @ amazon.com (1 lb; $23.74) (09/22)

  • Methycellulose, the One Ingredient That Will Change Your Plant-Based Meat @ sausestache.com (09/22)

  • Sauce Stache Recipes @ saucestache.com (09/22)

• Beyond Meat
  • DIY Plant-Based Ground Beef from Modernist Pantry @ youtube.com (09/22)
    • Faba bean concentrate and methycellulose HV hold the TVP together
    • Beet powder that is lower in sugar
    • Cocoa powder bitterness adds richness and helps cut the sugar
    • Porcini mushroom powder
    • White vinegar powder

  • Almost Beyond Burger by Sauce Stache @ youtube.com (09/22)
    • Ingredients
      • 1 cup (100 grams) TVP
      • 1/4 cup TVP, ground
      • 1 tbsp Marmite
      • 1 tbsp methycellulose
      • 1 cup room-temp tap water
      • 1 tsp refined coconut oil
    • Instructions
      • Mix the ingredients together
      • Form the mixture into four burgers
      • Brush the top of the patties with more coconut oil
      • Microwave the burgers for 30-45 seconds
      • Place the burgers in the refrigerator for 20-30 minutes
      • Place the burgers in a skillet with the fat side down (medium/medium-high heat)
    • Notes
      • This tastes like a Morning Star pattie
      • Could almost be a chicken patty

  • Why I'll Never Buy Fake Meat Again by Sauce Stache @ youtube.com (09/22)
    • Fat component (enough fat for four pounds of meat)
      • 100 grams water
      • 1 tsp methycellulose
      • 300 grams melted refined coconut oil
    • Ingredients
      • 2 cups (200 grams) TVP (for 2 pounds of meat)
      • 2 tsp beet root powder
      • 2 tbsp methycellulose
      • 30 grams protein (pea or anything else you like)
      • 3 tsp of mushroom powder (use more if you are using Trader Joe's)
      • 2 tbsp nutritional yeast (could also use Marmite)
      • 1 gram thyme
      • 1 gram onion powder
      • 1 gram garlic powder
      • 2 cups cold water
      • 2 tbsp white distilled vinegar
      • 1 1/2 tbsp dark soy sauce (or 2 tbsp regular soy sauce)
    • Instructions for basic meat
      • Make the meat mixture and let it set at least half an hour
      • Using the large holes of a box grater, grate the fat puck into the chilled meat mixture
      • Gently fold the fat into the meat mixture
      • Put the meat into the freezer for a few minutes
      • Grate a second puck and add it to the meat mixture
    • Meatballs
      • 1 tsp jared garlic
      • 1 tsp dried parsley
      • 1/2 tsp Italian seasoning
      • 1 tsp nutritional yeast
      • 1/4 cup bread crumbs
      • Cook the meatballs in a pan
      • Move the meatballs to a baking pan
      • Bake at 350 deg F for 20 minutes
      • Put the meatballs in a tomato sauce, and let them cook for about 10 minutes
    • Meatloaf

  • Making Beyond Meat for Less than $3 a Pound by Sauce Stache @ youtube.com (09/22)
    • Fat componenet (enough to make 4 pounds of plant-based meat)
      • 1 cup water
      • 1 1/2 tbsp methycellulose
      • 1 cup melted coconut oil
    • Ingredients
      • 1 cup Textured Vegetable Protein
      • 3 tbsp Mung bean protein
      • 1 tbsp methycellulose
      • 1 tbsp smoked paprika
      • 1 tbsp garlic powder
      • 1 tbsp beet root powder
      • Marmite mixed with warm tap water (almost hot water)
    • Instructions
      • Make the fat component; place in the freezer
      • Mix the dry ingredients
      • Add the water and Marmite
      • Cover the meat with Saram wrap, and place in the refrigerator for 20-25 minutes
      • Break up the fat component, and mix it into the meat
      • Place the meat back into the freezer for a few minutes
      • Made 5 quarter-pound burgers
      • Form into burgers, and cook over medium heat (in an oiled skillet)

  • The NEW Beyond Burger is GOOD, but could be BETTER by Sauce Stache @ youtube.com (09/22)
    • Fat component (enough to make 4 pounds of plant-based meat)
      • 3/4 cup water
      • 1 tsp methycellulose HV
      • 1 cup refined coconut oil
      • 1/2 cup melted cocoa butter
    • Dry Ingredients
      • 1 cup TVP
      • 3 tbsp pea protein
      • 3 tbsp nutritional yeast
      • 2 tbsp mushroom seasoning
      • 1 1/2 tbsp methycellulose HV
      • 1 1/2 tsp WHEAT STARCH
      • 2 tsp beet root powder (little too red)
      • 1/2 tsp powdered soy lechithin (helped the burger form)
    • Wet Ingredients
      • 1 tsp apple cider vinegar
      • 1/2 tsp pomegrate concentrate
      • Few drops of lemon juice
      • 1/2 tsp black strap molasses (for iron flavor)
      • 1 cup cold water
    • Instructions
      • Make the fat component, and place in the freezer
      • Mix the dry ingredients together
      • Add the wet ingredients to the dry ingredients; mix well
      • Let the mixture rest for 30 minutes in the refrigerator
      • Chop a fat puck into small bits; don't touch it with your hands (it will melt)
      • Make burger patties
      • Cook in the skillet

  • How I Made an Easy Beyond Burger Clone by Plant Based Bistro @ youtube.com (09/22)
    • Ingredients
      • 1 Cup (100 grams) Textured Vegetable Protein (Anthony's)
      • 1 teaspoon Beet Root Powder
      • 2 Tablespoons Methyl Cellulose
      • 1 1/2 Tablespoons (15 grams) Pea Protein Powder
      • 1 1/2 teaspoons Mushroom Seasoning
      • 1 Tablespoon Nutritional Yeast
      • 1 gram Garlic Powder
      • 1 gram Onion Powder
      • Fresh Black Pepper to Taste
      • 1 Tablespoon Low Sodium Soy Sauce
      • 1 Tablespoon White Wine Vinegar
      • 1 Cup Cold Water
      • 1/2 teaspoon Extra Virgin Olive Oil
    • Instructions
      • Mix the "meat" and let it sit in the frig for 2-3 hours (or overnight)
      • Cook about 5-7 minutes per side on #4 (out of 10)
    • Notes
      • He left out the fat component
      • His methycellulose is weaker than the Modernist Pantry HV version, so he
        doubled the amount used

• Meatballs
  • BBQ Lupin Meatballs @ carringtonfarms.com (07/22)

  • Lupin Meatball @ carringtonfarms.com (07/22)

• Tacos
  • Lupin Tacos @ carringtonfarms.com (07/22)
    • Ingredients
      • 1 cup Ground Lupin Bean, prepared according to the instructions on the package
      • Seasonings
        • 1/2 cup salsa
        • 1 Tbsp nutritional yeast
        • 2 tsp ground cumin
        • 2 tsp ground chili powder
        • 1/2 tsp garlic powder
        • 1/2 tsp salt
        • 1/2 tsp black pepper
        • 1 Tbsp Carrington Farms Coconut & Olive Oil Blend
      • Taco Assembly
        • Lime wedges, fresh cilantro, tortillas of choice
    • Instructions
      • Mix together Carrington Farms Ground Lupin Bean, salsa, nutritional yeast, cumin,
        chili powder, garlic powder, sea salt, and black pepper in a medium bowl
      • Add oil to skillet over medium-high heat until oil starts to shimmer
      • Add seasoned ground lupin bean mixture and sauté over medium-high heat for 5-7
        minutes until lupin texture becomes taco-meat-like, with crispy edges and tender
        crumbles
      • In a dry pan, lightly toast corn tortillas for 30 seconds on each side on high heat
      • Set aside on a plate with a damp towel over your stack of tortillas till ready to serve
      • Assemble lupin “taco meat” on top of warm tortillas and top with fresh cilantro
        and diced onion, or your favorite taco toppings
      • Garnish with lime wedges to squeeze on top

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Cakes and Cupcakes

• Cakes
  • Keto Chocolate Mayonnaise Cake @ alldayidreamaboutfood.com (08/22)

• Cupcakes
  • Protein Sparing Orange Sweet Rolls @ mariamindbodyhealth.com (08/22)

• Doughnut Holes
  • Doughnut Holes @ youtube.com (Heavenly Fan) (07/22)
    • Ingredients
      • 125g ground almonds/almond meal
      • 20g psyllium husk powder
      • 1 teaspoon baking powder
      • 1/4 teaspoon xanthan gum
      • Sweetener of your choice
      • Vanilla extract
      • a pinch of salt
      • 2 tbsp lupin flour (or replace it with 2 tbsp ground almonds)
      • 1/2 teaspoon quick action yeast (optional)
      • 1/2 cup + 1-2 tbsp hot water
    • Instructions
      • Sift all the dry ingredients through a colander to incorporate more air in the mixture
      • Add in hot water and mix/knead well till it forms into a smooth and moist dough
      • Divide the dough into the portion size desired (20g per donut for me is perfect)
      • Roll them into smooth dough balls
      • Cook the dough balls in a pot of hot water
      • Once the dough balls float to the top, cook further 2-3mins and scoop them out to
        cool on kitchen towels
      • Fill a pot with an inch of oil (enough to cover half a donut)
      • Heat the oil with medium/low heat
      • Drop in the dough balls to fry till they become golden brown (turn them constantly
        for even browning)
      • While the donuts are still warm, cover them with granulated sweetener (Truvia)
    • Notes and Comments
      • The yeast makes the dough moister and more aromatic
      • I swapped coconut flour for the lupin flour
      • I used peanut flour instead of lupin flour
      • Almond meal is indeed coarser than the fine one

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Cloud Bread

• Aquafaba Cloud Bread
  • Plant-Based Cloud Bread @ plantx.com (09/22)
    • Plant-Based Cloud Bread @ youtube.com (09/22)
    • Ingredients
      • 1 cup of gluten-free flour, such as almond flour
      • 1/2 cup of your preferred plant milk
      • 1/3 cup of Aquafaba (from a can of chickpeas)
      • 1 tsp baking soda
      • 1/2 tsp sea salt
    • Optional Ingredients
      • A few drops of food coloring
      • Italian Herb Seasoning and Garlic Powder for a savory bread
      • 2 tbsp sugar for a sweet bread

  • Vegan Cloud Bread @ mydaintysoulcurry.com (09/22)
    • Dry Ingredients
      • 1 cup blanched almond flour
      • 1 teaspoon nutritional yeast, optional
      • 1 teaspoon garlic powder
      • 1/4 teaspoon dried thyme
      • 1/4 teaspoon baking powder
      • A pinch of baking soda
      • Salt to taste
    • Wet Ingredients
      • 1/3 cup almond milk
      • 4 small slices of pickled jalapeno, optional
      • 1 tablespoon almond butter
    • Whipped Ingredients
      • 2 cups whipped aquafaba
    • Topping
      • 1/2 teaspoon toasted or raw sesame seeds
    • Instructions
      • Preheat the oven to 350 deg F
      • Mix the dry ingredients
      • Blend the wet ingredients except aquafaba to make a smooth puree
      • Add the liquid mixture to the dry ingredients and mix well
      • Now fold in the whipped aquafaba slowly
      • Scoop out the mixture onto a greased baking sheet
      • Sprinkle some toasted or raw sesame seeds on each scooped bread
      • Bake until the edges are brown (10 minutes in my oven)
      • Turn off the oven; let it stand it the oven for five more minutes
      • Take the cloud breads out and allow them to cool on a rack
    • Notes
      • Whipped Aquafaba
        • Use your electric mixer to whip the chickpea can water for making your aquafaba
        • Beat for almost ten minutes to get the stiff peaks
        • The water will first be foamy, then white, and eventually it will start to turn
          soft, airy and stiffer
        • Once you start to see the peaks, stop it right there
      • Serve as a burger or as it is
      • Tastes best when fresh or slightly warm
      • The recipe yield 14 cloud breads; serve two per person
      • The consistency of the batter should feel airy and foamy, not liquidy
      • If you don't want a savory bread, use some sweetener instead
      • If the batter feels dry after adding the liquid, add 2 tablespoon of extra
        almond milk and mix thoroughly
      • Almond meal doesn't work well for this recipe; use blanched almond flour only
      • Vegan cloud breads are not pillowy soft or dense
      • Cooking these breads for longer will make them hard and crispy
      • Stop as soon as you see them browning around the edges
      • You can store whipped aqufaba in the refrigerator, or even freeze it
      • Aquafaba is 3 calories per tbsp unwhipped

• Egg Whites Only
  • 12 Calorie Keto Bread Recipe from My Little Cookbook @ youtube.com (08/22)
    • Ingredients
      • Eggs: 2, small (40 grams each)
      • Sweetener: 2 teaspoons (10 grams)
      • Cinnamon powder: 1/3 teaspoon (2 grams)
      • Vanilla essence: A few drops
    • Instructions
      • Put egg whites of two small eggs in a bowl
      • Add a few drops of lemon juice
      • Whip the egg whites until stiff peaks form
      • Break the egg yolks
      • Add sweetener, cinnamon powder, and vanilla extract
      • Pour yolk mixture into beaten egg whites
      • Fold the two together
      • Line a baking pan with parchment, and grease the parchment
      • Drop portions of the mixture onto the parchment
      • Bake at 300 deg F (150 deg C) for 10-12 minutes
      • Let them cool completely before removing
      • GENTLY remove them from the parchment paper
    • Notes
      • You can make this recipe without using the egg yolks
      • Recipe made 10 "breads"

• Egg White Protein
  • Maria Mind Body Health
    • The Easiest Protein Sparing Bread @ mariamindbodyhealth.com (08/22)
      • Ingredients
        • 1 1/2 cups egg white protein
        • 1/4 cup allulose (optional)
        • 1/2 teaspoon Redmond Real salt
        • 1/2 teaspoon cream of tartar
        • 1 1/2 cups water
        • Option: 1-3 tablespoons egg yolk powder or whole egg yolks

    • Egg White Bread without Egg Whites @ youtube.com (08/22)
      • She is using and modifying the recipe listed immediately above
        (Easiest Protein Sparing Bread)
      • VERY good instructions and comments
      • KetogenicWoman.com (08/22)

    • Protein Sparing Modified Fast Bread @ mariamindbodyhealth.com (08/22)
      • Keto and Carnivore Macro Calculator @ mariamindbodyhealth.com (08/22)

    • Protein Sparing Wonder Bread @ mariamindbodyhealth.com (08/22)

  • Sugar Free Mom
    • Dairy Free Cloud Bread Loaf @ sugarfreemom.com (08/22)
      • Ingredients
        • 6 eggs separated
        • 1/2 teaspoon cream of tartar
        • 1/2 cup mayonnaise
        • 1/2 teaspoon baking powder
        • Pinch salt
        • 1 cup egg white protein powder
        • 1/4 cup Allulose liquid

  • Indigo Nili
    • Egg White Bread, To Allulose or Not to Allulose by Indigo Nili @ youtube.com (08/22)

    • Egg White Pizza Hot Pockets, calzones, Pizza Buns by Indigo Nili @ youtube.com (08/22)

    • Ingredient Perfected My Egg White Bread @ youtube.com (08/22)

    • Egg White Bread, My Go-To Recipe @ youtube.com (08/22)

    • Egg White Buns and Rolls @ youtube.com (08/22)

    • The Easiest Egg White Bread + Whole Egg Powder @ youtube.com (08/22)

    • Egg White Bread - Tips, Toasting, & Troubleshooting @ youtube.com (08/22)

    • Fluffy Coconut Milk Buns @ indigonili.com -- January 24, 2022 (08/22)

    • My Best Egg White Bread Loaf (All Powder) @ indigonili.com -- April 2, 2022 (08/22)

    • Hawaiian Sweet Rolls @ indigonili.com -- May 7, 2022 (08/22)

    • Pull-Apart Dinner Rolls @ indigonili.com -- June 4, 2022 (08/22)
      • Prepare an ice cream scoop by greasing with coconut oil and placing in the
        refrigerator until it is time to scoop the batter
      • Using your ice cream scoop, portion the batter onto the pan, making 24 rolls

    • Sticky Caramel Buns @ indigonili.com -- June 6, 2022 (08/22)

    • My Best Egg White Bread with Fresh Egg Whites @ indigonili.com -- August 28, 2022 (08/22)
      • My Best Loaf Recipe Yet @ youtube.com (08/22)
      • Ingredients
        • 1 1/2 cups egg whites
        • 1 tsp unflavored gelatin
        • 1 1/2 tsp cream of tartar
        • 1/2 tsp Redmond real salt
        • 1/4 cup (36g) allulose
        • 2 tbsp (16g) arrowroot powder, optional
      • Ingredients to be added after whipping
        • 1/4 cup (24g) butter powder
        • 2 tbsp whole egg powder OR 2 tsp dried yolk powder
        • 40 g (1/2 cup) egg white powder
      • Instructions
        • Preheat the oven to 325 deg F
        • Add the egg whites to the bowl of your stand mixer and sprinkle the gelatin over the top
        • Add in the cream of tartar, salt. allulose and arrowroot, if using
        • Start the mixer with the whisk attachment on low speed
        • Gradually increase the speed until full
        • Mix on full speed for 3-5 minutes or until stiff peaks form
        • In a small bowl mix together the butter powder, whole egg or yolk powder, and
          egg white powder
        • Reduce speed to low and stir in the butter powder mixture just until combined and
          no lumps are left
        • Spread the batter into a large parchment paper lined loaf pan
        • Bake in the preheated oven for 40 minutes (if doing 2 mini loaves, cook for 35 minutes)
        • Remove from the loaf the oven and allow to cool in the pan on a wire rack for
          about 10 minutes
        • Remove from the pan and parchment paper, and allow to rest on the wire rack until
          completely cool to the touch
        • Slice and enjoy
      • Substitution options
        • 1 tsp of gelatin can be replaced with 1/4 tsp of xanthan gum
        • Allulose can be reduced. If you eliminate it all together try increasing the oven temp
          to 375-400 degrees in order to get some browning on your loaf. Check for doneness
          before the whole 40 minutes are up
        • Arrowroot can be reduced to 1 tbsp, or eliminated for a lower carb count
        • Butter powder can be substituted with mct oil powder for a dairy-free version

• Greek Yogurt
  • Cloud Bread (Zero Carb Bread) by Buff Dudes Food @ youtube.com (08/22)
    • Ingredients
      • 2 large eggs
      • 2 tbsp Greek yogurt
      • 1/4 tsp baking powder
      • Pinch of salt
    • Instructions
      • Preheat oven to 450 deg F
      • Separate eggs
      • Add yogurt to egg yolks; whip until smooth and creamy
      • Add baking powder to the egg whites
      • Beat the egg whites until they are fluffy and hold peaks
      • Pour the yolk mixture into your egg white mixture
      • Add pinch of salt
      • Fold mixture together gently
      • Line a baking sheet with parchment paper
      • Scoop six 1/4-cup portions onto the parchment paper
      • Bake for about 12-15 minutes

• Cream Cheese
  • How to Make Cloud Bread Easy @ youtube.com (08/22)
    • Ingredients
      • 3 Eggs
      • 3 Tbls. Cream Cheese
      • 1/4 Tsp. Baking Powder
    • Instructions
      • Separate the eggs from the whites
      • Add the baking powder and beat the whites to stiff peaks
      • Add the cream cheese to the yolks and beat until smooth
      • Combine 1/3 of the whites with the yolks and fold in
      • Add the yolk mixture to the whites and fold in gently
      • Line a baking sheet with parchment paper and portion out mixture
      • Bake at 375 for 12 minutes until golden brown and fluffy

  • Best Cloud Bread Recipe @ aspicyperspective.com (08/22)
    • Ingredients
      • 4 large eggs, separated
      • 1/2 teaspoon cream of tartar
      • 2 ounces low-fat cream cheese
      • 1 teaspoon Italian herb seasoning
      • 1/2 teaspoon sea salt
      • 1/4 - 1/2 teaspoon garlic powder
    • Instructions
      • Preheat the oven to 300 degrees F
      • If you have a convection oven, set on convect
      • Line two large baking sheets with parchment paper
      • Separate the egg whites and egg yolks
      • Place the whites in a stand mixer with a whip attachment
      • Add the cream of tartar and beat on high until the froth turns into firm meringue peaks;
        move to a separate bowl
      • Place the cream cheese in the empty stand mixing bowl; beat on high to soften
      • Then add the egg yolks one at a time to incorporate
      • Scrape the bowl and beat until the mixture is completely smooth
      • Then beat in the Italian seasoning, salt, and garlic powder
      • Gently fold the firm meringue into the yolk mixture
      • Try to deflate the meringue as little as possible, so the mixture is still firm and foamy
      • Spoon 1/4 cup portions of the foam onto the baking sheets and spread into even
        4-inch circles, 3/4 inch high
      • Make sure to leave space around each circle
      • Bake on convect for 15-18 minutes, or in a conventional oven for up to 30 minutes
      • The bread should be golden on the outside and firm; the center should not jiggle
        when shaken
      • Cool for several minutes on the baking sheets, then move and serve
    • Notes
      • The Best Cloud Bread Recipe can be stored in an airtight container in the refrigerator
        for several days
      • However the texture is best if eaten within 12 hours of baking
      • 1 slice has 36 calories
      • Low Carb Bread Pancakes @ aspicyperspective.com (08/22)
      • Low Carb Cloud Bread Pizza @ aspicyperspective.com (08/22)

• Sour Cream
  • Keto Low Carb Cloud Bread Loaf @ sugarfreemom.com (08/22)
    • Keto Cloud Bread Loaf by TheSugarfreemom @ youtube.com (08/22)
    • Ingredients
      • 6 eggs separated
      • 1/2 teaspoon cream of tartar
      • 4 ounces sour cream
      • 1/2 teaspoon baking powder
      • 1/4 teaspoon salt
      • 1 cup whey protein powder or 2.5 scoops or 92 grams
      • 1/2 teaspoon optional (savory bread only)
        • 1/4 teaspoon garlic powder
        • 1/4 teaspoon onion powder
    • Instructions
      • Preheat oven at 300 degrees F
      • Place your egg whites in a stand mixer with the cream of tartar and whip until stiff peaks.
      • This should take about 10-15 minutes; set aside
      • Place the egg yolks in a bowl with the remaining ingredients and whisk and stir
        well to combine
      • Fold in a small amount of egg whites into the yolk mixture a little at a time until
        it's all incorporated
      • Pour this into a greased loaf pan
      • Bake on the middle shelf of oven for 50 minutes or until a toothpick or skewer stick
        in the center comes out clean
      • (See notes above if you are making rolls, cooking time changes.)
      • Shut the oven off but do not open the door and allow it to stay 10 more minutes
        in the oven
      • Allow to cool completely
      • To help prevent some deflating in the center you could lay the pan on its side for
        30 minutes then lay on the other side for 30 minute
      • Once your loaf has cooked and cooled completely, slice into 12 slices
      • Best if toasted
    • Notes
      • When making these as rolls, the cooking time will only be 20-30 minutes

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Cookies

• Meringue Cookies
  • Keto Meringue Cookies @ thebigmansworld.com (08/22)

• Peanut Butter Cookies
  • Low Carb Peanut Butter Cookies Battle @ youtube.com (Highfalutin' Low Carb) (08/22)
    • Highfalutin' Low Carb web site (08/22)
    • Low Carb Peanut Butter Cookies by tasteaholics.com (08/22)
      • Ingredients
        • 1 cup peanut butter
        • 1/2 cup erythritol sweetener
        • 1 large egg
      • Instructions
        • Preheat oven to 350 deg F
        • Grind the erythritol sweetener
        • Mix the ingredients
        • Roll the cookie dough into 1-inch balls
        • Place on a parchment-paper lined baking sheet
        • Press down with a fork to create the cookie pattern
        • Bake for 10-15 minutes, until you see the edges turn a darker color
        • Let them cool on a wire rack

    • Keto Peanut Butter Cookies with Almond Flour by fittoservegroup.com (08/22)

• Gluten Free Baked Donut Holes @ freecoconutrecipes.com (08/22)

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Crackers & Chips

• Crackers, Aquafaba
  • Aquafaba Salt & Vinegar Crackers @ spabettie.com (09/22)
    • Ingredients
      • 2 cups fine almond flour, extra 1/4 cup for kneading/rolling
      • 3 tbsp aquafaba
      • 1 1/2 tbsp vinegar (white, or apple cider)
      • Sea salt
    • Instructions
      • Preheat oven to 350 deg F
      • Line baking sheet with parchment
      • Combine flour, aquafaba, and vinegar in a mixing bowl, stir into a dough
      • (It begins very dry - continue to mix, it will make a dough.)
      • On a lightly floured surface, roll to desired thickness (as thin as you can, for
        maximum crispness).
      • Cut into squares, transfer to baking sheet
      • Poke each cracker with a fork
      • Sprinkle with sea salt
      • Bake at 350 deg F for 10-12 minutes, turning halfway through, or until crisp and
        lightly browned. (The thicker the cracker, the longer the bake time.)
    • Notes
      • Yield: 35 crackers / 5 servings
      • Per serving: 34 calories, 3 g fat, 1 carb, 1 gram protein

• Crackers
  • Almond Flour Keto Crackers @ ketofocus.com (09/22)
    • Ingredients
      • 100 g almond flour (1/2 cup + 1/3 cup)
      • 1 tablespoon xanthan gum
      • 1/2 teaspoon salt
      • 6 tablespoons hot water
      • 1/2 teaspoon butter extract
      • 3 tablespoons olive oil
      • 1 tablespoon grated parmesan cheese, optional

  • Crazy Good Keto Crackers @ ketoforreallifepeople.com (06/22)
    • Ingredients
      • 3/4 cup ground flaxseed
      • 1/4 cup lupin flour, I prefer Miracle Flour
      • 1/2 cup water
      • 1/2 teaspoon salt
      • 1/2 teaspoon sunflower lecithin
      • 1 tablespoon garlic powder or seasoning of choice
    • Instructions
      • Preheat oven to 325 deg F
      • Line baking sheet with parchment paper and tear another piece of equal size
      • Place dry ingredients in bowl and mix
      • Add water
      • Mix until dough forms a ball, it will be a little stiff
      • Pat dough out into disc and flatten slightly,
      • Place between sheets of parchment paper and roll out to about and 1/8 of an inch thick
      • You can cut into any shape you want or bake as a single sheet
      • There is no need to dock as there isn't any leavening in this recipe
      • Bake for 30-35 minutes, allow to cool and enjoy!

  • Keto Graham Crackers @ idontsugarcoat.com (07/22)
    • Ingredients
      • 1/2 cup (56g) Walnut Flour (can substitute with Almond Flour)
      • 1/2 cup (60g) Lupin Flour
      • 1 tbsp (8g) Golden Ground Flaxseed
      • 2 1/2 tbsp Brown Swerve (sweeten to taste)
      • 3 1/2 tbsp (52g) Non-Dairy Milk
      • 1 tsp Cinnamon
      • 1/4 tsp Salt
      • 1/4 tsp Nutmeg
      • 1 tsp Vanilla Extract
      • Optional: Mix together 2 tbsp Granular Sweetener and 1 tsp Cinnamon for topping
    • Instructions
      • Preheat oven at 350 deg F
      • Combine walnut flour, lupin flour, golden flaxseed, and brown swerve into a mixing bowl
      • Mix well
      • Add the cinnamon, nutmeg, and salt; stir again
      • Add the vanilla extract and non-dairy milk
      • Blend the ingredient together until a dough forms (rubber spatula and/or hands)
      • Place the dough on a sheet of parchment paper and shape it like a square
      • Lay another sheet of parchment paper on top
      • Roll the dough out until it's pretty thin, 1/4 inch or less
      • Remove the top layer of parchment paper
      • Before cutting, if you want, add some holes to the crackers
      • Using a pizza cutter, trim a 1/2 inch border around the dough but don't remove it
      • During the cooking phase, the edges tend to get darker than the rest of the crackers
      • If you pre-trim, then it easy to remove that part from the cracker
      • Now cut the rest of the dough to the size you would like your crackers to be
      • If using cinnamon and sweetener blend, sprinkle it on top now
      • Place crackers, still on parchment paper, on a cookie sheet
      • Bake in the oven for 20-25 minutes
      • Check them around the 10-minute mark
      • If they are nicely browned, lay a sheet of aluminum foil on top to stop the browning
        and cook the rest of the way
    • Notes
      • 1 cracker has 40 calories, 0.1 net carbs, 1.8 gm protem

  • Keto Vegan Cheese Crackers @ youtube.com (Heavenly Fan) (07/22)
    • Ingredients
      • Flour Options and amount of water to be used for each option
        • 100 grams almond flour (3-4 tbsp water)
        • 100 grams lupin flour (5-6 tbsp water)
        • 60 grams coconut flour (5-6 tbsp water)
        • 70 grams almond flour, 30 grams oat fiber (4-5 tbsp water)
        • 70 grams lupin flour, 30 grams oat fiber (6-7 tbsp water)
        • 40 grams coconut flour 20 grams oat fiber (6-7 tbsp water)
      • 1/2 tsp baking powder
      • 1 tsp Xanthan gum
      • 50g grated vegan cheese
      • A pinch of salt
      • 2 tbsp oil (I use olive oil)
      • Cold water (see quantity above)
    • Instructions
      • Mix all dry ingredients together in a bowl
      • Pour in oil and cold water and mix/knead till it forms a dough
      • Incorporate the grated cheese in the dough and mix well
      • Roll out the cracker dough with a rolling pin or tortilla press (regular cracker thickness)
      • Cut out with a cookie cutter or a knife
      • Lay the cracker dough on a greased parchment paper on a baking tray
      • Prick the crackers with a fork and brush a layer of oil on top
      • Bake in a 170C/325F preheated oven for 10-15 mins on the first side, flip over, and
        bake the 2nd side for 5-10 mins. Both sides should be lightly golden brown

  • "Pan Head" Keto Crackers @ youtube.com (07/22)
    • Ingredients
      • 2 tsp lupin flour
      • 2 tsp almond flour
      • 4 tsp psyllium husk powder
      • 1/2 tsp xanthan gum
      • 1/4 tsp sea salt
      • 135 grams paneer (4.76 ounces), cubed
      • 1/2 cup very warm water (115 mL)
      • 2 tsp avocado oil
    • Instructions
      • Combine lupin flour, almond flour, psyllium husk powder, xanthan gum and salt
        in a small bowl and set aside
      • In a food processor, process the paneer for 8-10 long pulses or until it appears
        very finely crumbled
      • Add the dry ingredients from step #1 and process for 20-30 seconds, until what you
        have looks similar in texture to almond flour
      • In a measuring cup, combine the water and avocado oil, then pour into your running
        food processor
      • Process until the dough forms a ball that mostly cleans the sides of the bowl
      • Turn out the dough on to a piece of plastic wrap, then wrap it and allow it to sit
        for 20 minutes while your oven preheats to 325 deg F (163 deg C)
      • Roll out dough on a silicone baking mat to about 15"x10"
      • Transfer the mat to a baking sheet and place in the over for 5 minutes so that the
        dough can start to firm up
      • Remove the dough from oven and using a pizza cutter, gently score the dough into squares
      • Depending on the size, you should have anywhere from 48-60 crackers
      • Poke each square with a fork to keep it from inflating when you bake the crackers
      • Return the baking sheet to the oven and bake for 40 minutes, rotating the baking sheet
        half way through
      • Remove the crackers from the oven
      • Any crackers that easily break off should be moved to a cookie tray. This is usually
        the perimeter row or two
      • Flip any crackers that are still soft, upside down and continue to bake, checking
        them every 5 minutes to see if they are done
      • Store cooled crackers in a ziplock bag with a desiccant packet to keep them crispy
    • Notes
      • Serving size will be 10-12 crackers
      • NOW psyllium husk powder will not turn the crackers purple; other brands may do this
      • Adding something acidic (vinegar, lime juice, etc) may prevent the purple color
      • Gopi Paneer Low Sodium Cheese @ wholefoodsmarket.com (8 oz; $7.49) (07/22)
        • Sold in the Plano store (Preston & Park)
        • 1 ounce contains 90 calories, 1 carb, 6 grams protein, and 5 mg sodium
      • Gopi Paneer Low Sodium Cheese @ National Market (Indian store; 8 oz; $7.99; in stock)
      • Gopi Paneer Low Sodium Cheese @ walmart.com (8 oz; $3.88; unavailable) (07/22)
      • Gopi Paneer Low Sodium Cheese @ centralmarket.com (8 oz; $3.91; unavailable) (07/22)
      • An alternative to Paneer is the Mexican cheese Panela; Walmart carries this
        • 1 ounce (1-inch cube) contains 70 calories, <1 carb, and 130 mg sodium
      • Person used tofu instead of Paneer (this might be wetter than Paneer)
    • "Pan Head" Crackers @ seriousketo.com (07/22)

• Chips
  • Keto Tortilla Chips @ ketofocus.com (09/22)
    • Ingredients
      • 2/3 cup almond flour
      • 1 tablespoon unflavored protein powder
      • 1 tablespoon xanthan gum
      • 1/2 teaspoon salt
      • 3 tablespoons hot water
      • 1 dropperful corn extract, optional
      • Avocado oil for frying
    • Instructions
      • In a medium bowl, combine almond flour, protein powder, xanthan gum and salt
      • Stir to combine
      • Pour in hot water and mix until dough forms
      • Tip: start mixing with a fork, then move to mixing and kneading with your hands
      • Place dough in between two sheets of parchment paper
      • Using a rolling pin, roll out in all directions (attempting to form a rectangle
        shape) until the dough is very thin
      • The thinner the dough, the crispier the chip
      • To easily keep the dough from sticking to the parchment paper, carefully peel
        away the top parchment paper
      • Then replace and flip over
      • Then remove the new parchment paper on top
      • Now the dough will remove easily when you cut your shapes
      • Using a pizza cutter or a knife, cut the dough into triangle shapes
      • Let the dough dry for several minutes - usually the time it takes to prep and
        heat the oil
      • In a large skillet add enough avocado oil to cover the dough as they fry
      • Heat oil to medium heat
      • Once hot, add a few triangles to the oil (enough to cover the surface) and fry
        until golden brown
      • You can flip the chips if desired or lightly press them individually into the
        oil with a metal spatula
      • Once the chips are golden brown, remove them using a slotted spatula or spoon
        and place on a paper towel lined plate or baking sheet
      • Slightly season with salt

• Breadsticks
  • Keto Garlic Breadsticks @ youtube.com (Heavenly Fan) (07/22)

  • Sesame Breadsticks @ queenketo.com (07/22)
    • Ingredients
      • 1 medium egg white
      • 1 tsp fine Himalayan pink salt
      • 1/2 tsp sesame seeds
      • 30g lupin flour
      • 1 tbsp extra virgin olive oil (EVOO)
    • Instructions
      • Lightly whisk egg white, then incorporate 1/2 tsp salt, 1/2 tbsp olive oil and lupin flour
      • Mix then knead by hand until the dough is soft but not too sticky - you may need to
        add a little lupin flour or a bit of water, depending on egg white weight
      • Preheat oven to 160 deg C fan
      • Lay a sheet of parchment over an oven tray
      • Smear 1/2 tbsp EVOO, 1/2 tsp salt and sesame seeds on the parchment paper
      • Divide the dough into 5 pieces and roll each one while stretching over a hard surface,
        to shape them like breadsticks (approx. 15-17cm length, 1cm diameter)
      • Transfer breadsticks to the parchment paper and roll them around so they get well
        coated with oil, salt and sesame seeds
      • Bake 20 min, turn off oven, open oven door slightly and let the breadsticks dry more
      • Remove once cooled
    • Notes
      • Breadsticks will keep for a few days in a ealed pastic container
      • If they become stale, just re-heat for a few minutes

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Desserts

• Shirataki Rice Pudding
  • Konjac Rice Pudding Recipe @ zeroslimandhealthynoodles.com (09/22)
    • 1 bag of konjac rice
    • 1 pint of milk (any variety should work for two people)
    • Sweetener (sugar, honey, artifical sweeteners, etc)
    • Spices (nutmeg, cinnamon, cardamon, cloves, ginger, etc); stir them in,
      or sprinkle on top
    • Toppings or other flavorings (lemon, orange zest, vanilla extract, nuts, etc)
    • Some people add an egg toward the end of cooking to make it more dense
      (closer to custard)
    • You can also stir in a few dabs of butter or equivalent
    • Cooking instructions
      • Boil the konjac rice to remove the odor
      • Saute the rice to remove any excess water
      • Add the boiled rice to the other ingredients
      • Simmer genty and stir regularly (low to medium heat)
      • Cook for about 15-20 minutes
      • Rice pudding may continue to thicken when removed from heat

  • Best Keto Rice Pudding @ metflexlife.com (09/22)
    • Ingredients
      • 1 8-oz. bag Miracle Rice
      • 1 tablespoon heavy cream (or coconut milk)
      • 1 scoop Perfect Keto Chocolate Collagen Powder
      • Dash of sea salt
      • Dash of cinnamon
      • 1 tablespoon nut butter (peanut, almond, etc)
    • Instructions
      • In a small saucepan, bring 1 cup of water to a boil
      • Rinse and drain Miracle Rice thoroughly
      • When water begins to boil, add miracle rice and cook for 3 minutes
      • Drain and return to a sauce pan on low heat
      • Let any remaining water evaporate
      • Add heavy cream, protein powder, salt, and cinnamon
      • Stir to combine
      • Cook pudding over low heat for 5-10 minutes until it thickens, stirring often
      • Divide rice into two servings

  • Chocolatey Miracle Rice Pudding @ miraclenoodle.com (09/22)
    • Ingredients
      • 1/2 package Organic Miracle Noodle Rice
      • 2 tbsp Dark Cocoa powder
      • 2 packets sugar substitute
      • 2 Large diced strawberries
      • 1/4 cup almond milk
      • Pinch cinnamon
      • Pinch Sea salt
    • Instructions
      • Drain, rinse, and dry half a package of Organic Miracle Noodle rice; set aside
      • Once rice is cooled, place all ingredients into a small bowl or mason jar
      • Mix until well combined
      • Refrigerate for 15 minutes or until thickened

  • It's a Miracle Rice Pudding (microwave version) @ recipes.sparkspeople.com (09/22)
    • Ingredients
      • 1 pkg Miracle Shiritaki Noodles or Rice
      • 1 12-oz can evaporated skim milk
      • 4 egg whites
      • 1 egg
      • 1 Tbsp Stevia or artificial sweetener to taste
      • 1 Tbsp Vanilla extract
      • 1 tsp Konjac Glucomannan Powder
      • 1/4 tsp cinnamon
    • Instructions
      • Cook in rice (in boiling water or in the microwave)
      • Combine the evaporated skim milk, egg whites, egg, stevia, vanilla,
        and glucomannan powder
      • Beat until mixed but not foamy (do not wait to beat the mixture)
      • Pour noodles into a two quart bowl and pour liquid mixture on top
      • Add cinnamon
      • Slowly stir until thoroughly combined
      • Place in microwave and cook on high for two minutes
      • Turn and stir
      • Cook on high two more minutes
      • Turn and stir
      • Cook on high two more minutes
      • Let set for a few minutes

  • Keto Miracle Rice Pudding @ easyketorecipes.net (09/22)
    • Ingredients
      • 1 package Miracle Rice 30 oz
      • 2 tbsp Salted Butter
      • 1/2 oz Cream Cheese
      • 1/2 tsp Cinnamon
      • 1/4 tsp Vanilla Extract
      • 1 tbsp Almond Milk unsweetened
      • 1 pinch Pink Salt to taste
    • Instructions
      • Boil the Miracle Rice; return it to the pot and coof for 3-5 minutes until dry
      • Add almond milk, cinnamon, cream cheese, and butter to rice
      • Allow to melt down and blend together, stirring occasionally until smooth
        and to desired thickness
      • Taste and adjust flavor with pink salt to taste
      • Serve warm or allow to cool for 20-30 minutes

  • Keto Rice Pudding @ resolutioneats.com (09/22)
    • Ingredients
      • 1 (14 oz) package Zeroodle Shirataki Rice with Oat Fiber
      • 2 cups heavy whipping cream
      • 6 egg yolks
      • 1/2 cup Swerve or equivalent granulated sweetener
      • 1/2 teaspoon salt
      • 1 teaspoon cinnamon
      • 2 teaspoons vanilla extract
    • Notes
      • Can't use that much heavy whipping cream

  • Low-Carb Rice Pudding @ ketodietapp.com (09/22)

• Chocolate Pudding
  • Keto Chocolate Pudding @ alldayidreamaboutfood.com (08/22)

  • Keto Chocolate Pudding @ healthyrecipesblogs.com (08/22)

• Coconut Pudding
  • Best Canned Coconut Milk @ epicurious.com (08/22)
    • Many brands of canned coconut milk taste bitter and sour when tasted on their own
    • Coconut milks with the highest fat contents make the creamiest, most luxurious dishes
    • Trader Joe’s Organic Coconut Milk was our winner (good coconut flavor; best all-purpose)
    • Aroy-D was the creamiest coconut milk

  • Tembleque @ thespriceeats.com (08/22)
    • Ingredients
      • 1/2 cup cornstarch
      • 1/2 cup sugar
      • 1/4 teaspoon salt
      • 4 cups full-fat coconut milk, from about 2 (14-ounce) cans
      • Coconut flakes, toasted, for garnish
      • Ground cinnamon, for garnish
    • Instructions
      • In a saucepan, mix together the cornstarch, sugar, and salt
      • Whisk in the coconut milk and simmer over medium-low heat, stirring constantly
        until the mixture thickens and is thoroughly cooked through, about 6 to 7 minutes
      • Remove the saucepan from the heat
      • Pour the pudding into individual dessert cups or ramekins
      • Allow the pudding to cool off a bit before placing it in the refrigerator for
        at least 1 hour
      • Garnish with ground cinnamon and/or toasted coconut flakes before serving
    • Notes
      • Add 1 teaspoon of vanilla extract or 1/2 tsp of coconut extract if desired
      • Let the pudding sit in the refrigerator for 2 hours so it sets completely,
        or even overnight if you want to unmold it
      • Strain the pudding before chilling to ensure it comes out perfectly silky
        with no clumps
      • Chill the tembleque in a baking dish overnight, cut into squares, and place
        each in a small paper candy cup
      • This can also be served warm

  • Low Carb Coconut Pudding @ sugarfreemom.com (uses gelatin) (08/22)

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Dips & Hummus

Top of Page

Eggs

• Aquafaba
  • How to Make Chickpea Aquafaba -- Maxiumum Yield @ youtube.com (09/22)
    • Using either raw chickpeas or checkpeas in a can

  • How to Make Aquafaba @ inspiredtaste.net (08/22)
    • Aquafaba is the starchy liquid that beans (chickpeas) have been cooked in; it is
      also the liquid in a can of beans
    • Aquafaba is most often used as an egg replacer
      • Lightly whisked as a binder in cookies, pancakes and muffins
      • Whipped into soft peaks and folded into batters that benefit from added
        airiness like waffles, muffins and cupcakes
      • Whipped into stiff peaks and used to make meringue, ice cream or vegan
        macarons
    • Recipe for 2 cups of whipped Aquafaba
      • 1 15-oz can (no salt) chickpeas (works best), or 1/2 cup chickpea cooking liquid
      • 1/4 tsp cream of tartar
    • 3 tbsp Aquafaba = 1 whole egg
    • 2 tbsp Aquafaba = 1 egg white
    • 1 tbsp Aquafaba = 1 egg yolk
    • 1 tbsp contains 3-5 calories
    • 1 15-oz can of chickpeas yields about 1/2 cup of aquafaba

  • Vegan Baking: How to Use Aquafaba from Food52, Bake it Up a Notch, Bite Size @ youtube.com (09/22)
    • Chickpeas are one of the most common because of their neutral flavor and color
    • Protein and starch leaches into the cooking water to make aquafaba
    • Reduce canned bean liquid by 1/3; reduce cooked bean liquid by 1/2
    • Save the "goop" at the bottom of the aquafaba; that is the good stuff
    • 3 tbsp aquafaba = 1 egg
    • 2 tbsp aquafaba = 1 egg white
    • It has excellent emulsification and aeration properties
    • You can freeze aquafaba (ice cube trays)
    • Aquafaba needs to be cool before you add it to a dough or batter
    • You can refrigerate it for several days, or freeze it for months
    • When aerated, eggs increase by 8 times; aquafaba increased by 5-6 times
    • Add cream of tartar to aquafaba before whipping it
    • You can toast aquafaba mergingue
    • Vegan Meringue Cookie Recipe @ food52.com (09/22)

  • One Ingredients Will Change Vegan Cooking Forever by Edgy Veg @ youtube.com (09/22)
    • You can use aquafaba as a batter or dredge for frying things (fish and chips);
      dredge in the flour, dredge in the aquafaba, and dredge in the flour again
    • Aquafaba is a great binder for baked goods (brownies, muffins, cakes)
    • You can make vegan butters and mayos using aquafaba
    • You can make meringues with aquafaba (use cream of tartar)
    • Aquafaba freezes very well (use ice trays)

  • 20 Amazing Things You Can Do with Aquafaba @ vegansociety.com (09/22)
    • If your bean-juice is too watery, reduce it until it turns the consistency of egg whites
    • If using aquafaba to make fluffy things (light cakes), whisk it until it turns
      white and foamy, then fold it into the batter using a metal spoon
    • Use three tablespoons of aquafaba per egg - but don't live by that rule
    • The juice from low-sodium white beans tastes the best, with chickpeas (garbanzo beans)
      being the preferred legume of choice
    • If your recipe calls for a small amount of aquafaba, you can fill an ice cube tray
      with the rest and freeze to use at a later date

  • 70+ Vegan Aqufaba Recipes - Sweet, Savory, and More @ cookingoncaffeine.com\ (09/22)
    • Aquafaba is the liquid from cooking beans and other legumes (even peas and tofu)
    • It can be used to replace egg whites, whole eggs, and oil
    • Mostly used as an egg replacer in sweet recipes, it can also be used to replace
      oil in dressings and air frying for savory recipes

  • Recipes
    • Bread
      • Vegan Cloud Bread @ mydaintysoulcurry.com (09/22)
    • Condiments
      • Balsamic Dressing, Oil Free @ beggiefunkitchen.com (09/22)
      • Vegan Mayo with Aquafaba @ hippiechickfoods.com (09/22)
    • Crackers
      • Salt and Vinegar Crackers @ spabettie.com (09/22)
    • Dairy
      • Aquafaba Butter @ plantepusherne.dk (09/22)
      • Mozzarella Aquafaba Cheese @ avocadoesandales.com (09/22)
    • Desserts
      • Almond Cookies @ itsnotcomplicatedrecipes.com (09/22)
      • Amaretti Cookies @ twocityvegans.com (09/22)
      • Brownies @ frieddandelions.com (09/22)
      • Chocolate Mousse @ mouthwateringvegan.com (09/22)
      • Marshmallow Fluff @ chocolatecovered katie.com (09/22)
      • Marshmallow Fluff @ strengthandsunshine.com (09/22)
    • Ice Cream
      • Aquafaba No-Churn Ice Cream @ thehiddenveggies.com (09/22)
      • Strawberry Ice Cream @ onegreenplanet.org (09/22)
      • Vanilla Bean Ice Cream @ happyfoodhealthylife.com (09/22)
    • Recipes @ loveoggs.com (09/22)

  • Sources
    • Sprouts Garbanzo Beans, No Salt Added @ sprouts.com (15.5 oz; $1.09) (09/22)

• Chia Egg
  • How to Make a Chia Egg @ minimalistbaker.com (08/22)
    • Mix 1 tbsp chia seeds and 2 1/2 tbsp water
    • Stir and let rest for 5 minutes to thicken
  • Notes
    • It should be gel-like and thick
    • This does not bind and stiffen during baking like an egg does
    • Chia eggs work in pancakes, quick breads, cookies, and other baked goods
    • Chia seeds made a delicious chia pudding
    • Her recipe for a flax egg is 1 tbsp flaxseed meal and 2 1/2 tbsp water
  • Nutrition
    • 1 chia egg: 49 calories, 0.8 net carbs, 3.4 gm fiber, 1.7 gm protein, 1.6 mg sodium

• Flax Egg
  • How to Make a Flax Egg @ jessicainthekitchen.com (08/22)
    • Mix 1 tbsp ground flaxseed meal with 3 tbsp water
    • Let the mixture sit in your frig for 15 minutes to thicken and set up
  • Notes
    • Don't eat this raw
    • Use flax eggs 1:1 in pancakes, muffins, quick breads, patties, and veggie burgers
    • Flax eggs do not help with the rise
    • You can substitute chia seeds equally for flaxseed meal

• Commercial Substitutes
  • The Neat Egg Substitute @ amazon.com ($6.87) (08/22)

  • Follow Your Heart VeganEgg @ luckyvitamin.com (4 oz; $7.74) (08/22)
    • This is vegan EggBeaters

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Fat Bombs

• Recipe Collections
  • Fat Bombs @ blog.bulletproof.com (08/22)

  • Fat Bombs @ chocolatecoveredkatie.com (08/22)

  • Fat Bombs @ ketodietapp.com (08/22)

  • Fat Bombs @ realbalanced.com (08/22)

  • Keto Summit Recipes @ youtube.com (08/22)

• Chocolate Fat Bombs
  • Chocolate Energy Chews @ barerootgirl.com (08/22)
    • Ingredients
      • 2/3 cup organic canned full-fat coconut milk
      • 2/3 cup filtered water
      • 2-4 Tbsp MCT Oil or coconut oil
      • 2-3 Tbsp maple syrup or raw honey (optional)
      • 3 Tbsp grass-fed gelatin (TOO MUCH PROTEIN)
      • 3 Tbsp raw cacao powder
      • 2 Tbsp raw maca powder
      • 1 tsp vanilla extract
      • 1/4 tsp sea salt
    • Instructions
      • Combine all ingredients in a medium saucepan and whisk well
      • Turn the heat to medium-low and cook until just warmed through to melt the
        gelatin — do not boil
      • Pour the mix into molds of your choice or glass baking dish
      • Move it to the refrigerator to set, at least 1 hour
      • Remove the blocks from the molds or the baking dish and slice into desired size
      • Keep in the refrigerator for up to a week
      • Makes 15 chews

  • Chocolate Peanut Butter Fat Bombs @ divascancook.com (08/22)
    • Ingredients
      • 1/2 cup organic virgin coconut oil
      • 1/2 cup natural peanut butter or almond butter (with less than 5 grams of sugar)
      • 2-3 Tablespoons unsweetened cocoa powder
      • 2-4 tablespoons Truvia (Stevia, etc)
      • Splash of vanilla extract (optional)
    • Instructions
      • In a large skillet over low heat, melt coconut oil and peanut butter
      • Stir in cocoa powder
      • Stir in agave (or other sweetener)
      • Remove from heat and add vanilla extract if using
      • Pour into a spouted cup to make pouring easier
      • Pour mixture into silicone candy molds (my mold holds over 1/2 tablespoon)
      • Freeze or refrigerate until set
      • Remove from molds and store in the fridge in an air tight container
      • Makes 45-50 fat bombs (depending on the size of your molds)

  • Dark Chocolate Matcha Coconut Butter Keto Cups @ tasty-yummies.com (08/22)

  • Dark Chocolate Raspberry Coconut Butter Keto Cups @ tasty-yummies.com (08/22)

  • Fudgy Macadamia Chocolate Fat Bomb @ thenourishedcaveman.com (08/22)
    • Ingredients
      • 2 oz (58 gr) Cocoa Butter (= 4.16 tbsp cocoa butter)
      • 2 Tbsp Unsweetened cocoa powder
      • 2 Tbsp Swerve
      • 4 oz (112 gr) Chopped macadamias
      • 1/4 cup Heavy cream, or coconut oil for dairy free option
    • Instructions
      • Melt cocoa butter in a small sauce pan in a bath of water
      • Add cocoa powder to the sauce pan
      • Now add the Swerve, and mix well until all ingredients are well blended and melted
      • Add macadamias and stir well
      • Add cream, mix well and bring back to temperature
      • Now pour in molds or paper candy cups
      • Let cool, then put in the fridge to harden
      • Keeps at room temperature, with a slightly softer consistency than chocolate
    • Notes
      • Cocoa Butter Amounts Converter @ convert-to.com (08/22)
      • 1 oz of macadamia nuts is about 10-12 nuts; it contains 200 calories

• Coffee Fat Bombs
  • Bulletproof Coffee Gummies @ cheerfullyimperfect.com (08/22)
    • Ingredients
      • 1 cup hot fresh brewed coffee
      • 1 TBSP Butter
      • 1 TBSP Coconut oil
      • 1 TBSP Vanilla extract
      • 5 TBSP Gelatin
      • Sweeten to taste with stevia, honey or maple syrup
    • Instructions
      • Blend all in your blender until mixed well and frothy
      • Pour into candy molds and put in the fridge until set (time varies from 20 minutes to 2 hours)
      • Pop out of the molds and store in a baggy or jar until you are ready to eat them
      • These travel very well and provide a quick energy boost along with healthy fats and protein
    • Notes
      • I made 1 cup of coffee with 2 tsp instant coffee and 2 packets of Truvia
      • I made these with 4 tbsp gelatin, 1 tbsp collagen peptides, and no vanilla extract
      • The coffee flavor was too weak, and it wasn't sweet enough
      • It was definitely a "gummy"

  • Keto Coffee Fat Bombs @ ketosummit.com (02/19)
    • Ingredients
      • 1/4 cup (60 ml) strongly brewed coffee
      • 1/4 cup (60 ml) ghee
      • 1/4 cup (60 ml) coconut oil
      • 1/4 cup (60 ml) coconut cream
      • Stevia or erythritol, to taste
    • Instructions
      • Mix all the ingredients together
      • Taste and add sweetener accordingly
      • Pour into ice-cube molds
      • Freeze for 4 hours until solid
      • Yields 12 fat bombs @ 89 calories each

• Peanut Butter Fat Bombs
  • Keto Peanut Butter Fat Bombs @ diabetesstrong.com (08/22)
    • Ingredients for Peanut Butter Fat Bombs
      • 1/2 cup coconut oil (melted)
      • 3/4 cup peanut butter (no added salt and sugar)
      • 1/4 teaspoon sea salt
      • 1 teaspoon vanilla extract
      • 3-4 drops liquid stevia
    • Ingredients for Chocolate Ganache
      • 1 tablespoon cocoa powder
      • 6 tablespoon coconut oil
      • 1-2 drops liquid stevia
    • Instructions
      • Line a 6-muffin tray with muffin paper cups
      • In a small bowl, mix the ingredients for the peanut butter fat bombs
      • Whisk until smooth and creamy
      • Spoon about 3 tablespoons of the peanut butter mixture into each cup
      • Place in the refrigerator for at least 1 hour, or overnight, to set
      • While the peanut butter layer is chilling, whisk together the ganache ingredients
        until silky smooth
      • Spoon about 1 tablespoon of chocolate ganache on top of each fat bomb
      • Chill for at least 30 minutes in the refrigerator before serving
    • Notes
      • This recipe yields 12 fat bombs
      • Peanut butter can be substituted by any other nut butter on a 1:1 basis
      • Keep these fat bombs in the refrigerator

  • Peanut Butter Fat Bombs @ thegraciouspantry.com (08/22)
    • Ingredients
      • 1/2 cup virgin coconut oil, in liquid state
      • 1/4 cup clean peanut butter
      • 1 1/2 tsp ground cinnamon
      • 1 tsp pure vanilla extract
      • Pure liquid stevia to taste
    • Instructions
      • Line a mini muffin pan with 13 paper liners
      • In a measuring cup, thoroughly whisk all the ingredients together
      • Pour 1 tbsp of peanut butter mix into a mini muffin paper
      • Set the tray in the freezer for about 4 hours
      • Once completely solidified, you can remove the fat bombs from the cookie tray, and
        store them in a bag or container, and return them to the freezer

• Fat Bombs, Savory
  • 12 Keto Savory Fat Bombs @ ieatketo.com (08/22)

Top of Page

"French Fries"

• French Fries @ youtube.com (Heavenly Fan) (07/22)
  • This is the original version
  • Ingredients for Almond Fries:
    • 100g ground almonds (finer almond flour will make the texture denser and crunchier)
    • 3 tsp xanthan gum (or konjac powder if you have it)
    • 6 tbsp hot water
  • Ingredients for Coconut Flour Fries:
    • 50g coconut flour
    • 3 tsp xanthan gum (or konjac powder)
    • 7-8 tbsp hot water
  • Instructions
    • Place ground almonds (or coconut flour) and xanthan gum in a mixing bowl, mix well
    • Add in hot water and mix/knead the dough till all the ingredients are blended together
    • Let it rest for 15 minutes
    • Roll out the dough till it reaches 1/4 cm thickness, cut it into slim strips
      (French fries shapes)
    • Frying Method:
      • In a frying pan, add in a generous amount of oil (enough to cover the fries)
      • Maintain medium to low heat
      • Gently place the dough strips in the pan
      • Gently shake the flying pan to cover the tops of the fries with oil
      • Fry them till they are golden brown on all sides
      • You can move them with chopsticks
      • The fries do not turn soggy after frying; they keep their crunch
    • Oven method:
      • Place the dough strips on a baking tray (lined with baking sheet and greased with oil)
      • Brush a generous amount of oil on top of the to-be French fries
      • Bake in a 400 deg F preheated oven till the fries are golden brown (10-15mins)
      • Toss the fries around in between to make sure they bake evenly on all sides
    • Transfer the fries to a plate lined with kitchen towels (to remove access oil)
    • Sprinkle with Himalayan salt or sea salt
  • Comments
    • Frying at 300-325 deg F for 7-10 minutes was the sweet spot
    • Use 40g of coconut flour and 10g of almond flour; freeze for 10 mins before frying,
      BEST texture
    • I used fine almond flour, and added 1/8 tsp baking soda. Fries were fluffy inside
      and crunchy outside
    • I made fries with this dough AND pizza crust
    • Roll the dough out, pop it in the freezer for a couple of hours, and then you can
      slice it much thinner, as it’s not sticky at all
    • Almond version tastes "almondy", but coconut flour was perfect
    • I used my chaffle maker and made small chips -- very good!
    • I replaced half the almond flour with lupin flour
    • I've used the "Heavenly Fan dough" to make tortillas and they came out amazing
    • I used 1/2 teaspoon of psyllium husk powder and filled the tablespoon the rest of
      the way with the xanthan gum. I got a crunchier texture, still tender inside and
      no slimy texture.
    • I decided to use this dough to make empanadas or beef patties (deep fried)
    • I tried this recipe using guar gum (replacement ratio of xanthan gum to guar gum
      is 2:3) and it came out great. I used almond flour, and the dough wasn't sticky at all.
      It looked smooth like your coconut flour dough.
    • I doubled the recipe, half the amount in liquid I subbed HWC, and added tiny bit of
      powdered monk fruit. I pressed little balls in my tortilla press and fried them per
      instructions. Made the best soft tacos as well!
    • I split the Almond flour recipe in two, and made 1/2 with Xanthan and 1/2 with Konjac.
      The konjac was dryer and denser, more like a potato stick or plain cracker.
      The Xanthan puffed up and was lighter and looked like a fry!
    • I've tried almond flour, coconut flour, and lupin flour; my personal fave is coconut flour
  • Heavenly Fan @ youtube.com (07/22)
  • Thin Crispy Keto Chips @ youtube.com (Heavenly Fan) (07/22)

• French Fries @ youtube.com (Tim Talks Cooking) (07/22)
  • Ingredients
    • 1 cup lupin flour (or 1/3 cup coconut flour)
    • 1 tbsp xanthan gum
    • 1/2 tsp salt
    • 1/2 cup hot water (for lupin flour); (about 6-7 tbsp for almond flour)
  • Instructions
    • Place the dry ingredients in a food processor; pulse a few times to mix
    • Add all but 1 tbsp of the hot water into the running food processor
    • The dough will form a ball
    • Let the dough rest for about 5-10 minutes
    • Knead the dough a little bit so that we know it is well blended (about 1 min)
    • The dough will be a little sticky; if it is too sticky, add a little lupin flour
    • Roll it out between two sheets of parchment paper
    • We want the dough about 1/4-inch thick
    • Cut the dough into "French Fry" shapes
    • If you wish, you can freeze the fries for cooking at a later date
    • Place about 1 inch of oil in a skillet
    • Heat the oil to abou 340-350 deg F
    • Lay the fries in the oil
    • You can also bake the fries in a 400 deg F oven for about 20 minutes
    • Turn them once about halfway through the cooking
    • The fries will puff up when fried
    • Drain the fries on a paper towel
    • Sprinkle a little salt on them when they come out of the oil
    • For frozen French Fries
      • Remove from the freezer
      • Put a little olive oil on them and rub it around
      • Place them in the air fryer and "fry" at 400 degrees for 6 minutes
  • Notes
    • They have the mouth feel of French-Fried potatoes

• Keto French Fries @ ketofocus.com (07/22)
  • Frozen Keto French Fries @ youtube.com (KetoFocus) (07/22)
  • Mashed Potato Flavored Liquid Concentrate @ oooflavors.com (07/22)
  • Ingredients
    • 100 gm almond flour (1/2 cup + 1/3 cup)
    • 1 tablespoon xanthan gum
    • 1/2 teaspoon salt
    • 6 tablespoons hot water
    • 20 drops mashed potato flavor drops, optional
    • olive oil for frying
  • Instructions
    • In a small bowl, whisk together almond flour, xanthan gum, and salt
    • Mix in hot water and flavor extract if using
    • Knead together with hands until combined
    • Place dough in between two sheets of parchment paper and roll out to an 1/4 inch
      thick using a rolling pin
    • Slice dough into small strips. Try to get them as thin as possible, around 1/8 to
      1/4 inch thick
    • To freeze the uncooked fries
      • Lay strips of dough onto a parchment lined baking tray and stick in the freezer
      • Once frozen, remove the fries from the tray and store in freezer safe bag in the freezer
      • Proceed with directions below to cook from frozen
    • Frying Instructions:
      • In a large skillet, add enough olive oil to cover the keto french fries as they cook
      • Heat over medium heat
      • Once the oil is heated, add a single layer of fries to the oil and cook them until
        golden brown on all sides
      • You may need to turn them to cook all sides
      • Remove from the oil and onto a paper towel lined plate
      • Sprinkle with additional salt if needed
    • Baking Instructions:
      • Spread french fries out in a single layer on a baking tray
      • Spray the fries with olive oil
      • Bake at 400 degrees for 10 to 12 minutes
    • Air Fryer Instructions:
      • Spread french fries onto the air fryer basket or tray in a single layer
      • Spray the fries with olive oil
      • Air fry at 400 degrees for 6 minutes

• French Fries @ blacktiekitchen.com (07/22)
  • Keto French Fries @ youtube.com (Black Tie Kitchen) (07/22)
  • Ingredients
    • 35g (1.2 oz) almond flour
    • 15g (.5 oz) fresh Parmesan
    • 3g (1 tsp) MSG (optional)
    • 2g (.5 tsp) kosher salt
    • 3g (1 tsp) cornstarch (optional)
    • 7g (1.5 tsp) glucomannan powder
    • 2g (0.5 tsp) baking powder
    • 3 tbsp (44 ml) hot water
  • Notes and Comments
    • If you decide NOT to use MSG, use 3g of kosher salt
    • Psyllium husk powder does not work
    • To test, take a cup of water and add 1 tsp of the glucomannon, mix, and let sit
      for 10 minutes; it SHOULD form a really thick gel
    • I used the NOW brand of Glucomannan and it worked fine
    • I ran the almond flour through a sieve to remove the big pieces
    • When I tried oat fiber to make keto-recipes crispy without using corn starch, the
      substitution worked pretty well ... maybe it will work here
    • I used half almond flour and half lupin flour

• Low Carb French Fries @ youtube.com (Highfalutin' Low Carb) (07/22)

Top of Page

Lecithin

• Conversion
  • Egg Yolks @ wikipedia.org (01/19)
    • Egg yolks add moisturizing fat and help to emulsify the batter
    • Egg yolks contain nearly half of the protein
    • Based on weight, an egg yolk contains about 9% lecithin
    • One egg yolk is approximately 1 tablespoon in volume
    • Replace ONLY the lecithin (by volume): 1/4 tsp liquid lecithin + 2 3/4 tsp water

  • Egg Yolk @ nutritiondata.self.com (12/18)
    • 1 egg yolk (17 g) has 54 calories, 3 grams of protein, and 5 grams of fat

  • Bob's Red Mill Soy Lecithin Granules @ myfooddiary.com (12/18)
    • 1 tbsp (8 grams) contains 60 calories and 4 grams of fat

  • NOW Foods Sunflower Liquid Lecithin @ iherb.com (12/18)
    • 1 tbsp has 120 calories and 10 grams of fat

  • Baking Substitutions @ veganbaking.net (01/19)
    • 1 tsp liquid lecithin = 2 1/4 tsp lecithin granules (by weight)

  • Egg Replacers @ vegweb.com (01/19)
    • 1 egg yolk = 1 1/2 tbsp lecithin granules + 2 tsp water (moisture and binding)

  • Lecithin: An Egg Yolk Substitute @ forum.epicurean.com (12/18)
    • One tablespoon of lecithin granules will substitute for one large egg yolk
    • If you must have the taste of egg yolk but don't want the fat, try using
      "egg substitute" powder, available at your health-foods store. This product is
      lecithin granules blended with powdered egg whites, naturally colored and flavored
      to resemble dried eggs.

  • How to Use Lecithin in Baking @ livestrong.com (12/18)
    • In eggless baking:
      • Replace each egg yolk with 1 1/2 tbsp of lecithin granules and 2 tsp water
      • Replace whole egg with 1 1/2 tbsp lecithin granules and 1 1/2 tbsp water
      • Many recipes give a better result if you add a teaspoon of fat to provide the
        richness you'd otherwise get with egg yolks
      • In baked goods where eggs provide leavening, adding up to 1/2 teaspoon of
        baking powder can help preserve a lighter texture
      • Starch thickeners (cornstarch), or gelling agents (xanthan gum and guar gum),
        can help provide the structure and sturdiness that egg whites would otherwise provide

• Information
  • Gluten-Free Bread Recipe with Soy Lecithin (12/18)
    • Soy lecithin is an ingredient in many gluten free baked goods.
    • Soy lecithin helps with emulsification of the fats in gluten free bread.
    • That helps the bread remain softer by retaining more moisture.
    • Gluten free bread is much drier than traditional bread.
    • Soy lecithin helps with that problem.
    • Soy lecithin is an emulsifier which helps two different ingredients stay
      together – like oil and water.
    • Soy lecithin also helps stabilize foams by incorporating air into liquid.

  • Granular Lecithin @ kingarthurflour.com (12/18)
    • Use 1-2 tbsp per 3 cups of flour
    • Increases tenderness and improves shelf life of yeasted breads
    • People has substituted lecithin for half the butter in a recipe with good results

  • How to Bake with Lecithin @ leaf.tv (12/18)
    • In a bread recipe, vegetable oil can be substituted by the same amount of liquid lecithin
    • For cakes, cookies, and breads -- use 2 tbsp of granulated lecithin in the dough
    • For icings, caramels or chocolate sauces -- add 1 tbsp granulated lecithin

  • How to Use Soy Lecithin @ amazingfoodmadeeasy.com (12/18)
    • Lecithin is a natural emulsifier and stabilizer
    • Lecithin can be blended into liquids of any temperature, and begins working immediately
    • Lecithin is often used with other thickeners such as xanthan gum
    • To stabilize an emulsion, lecithin is added at a weight ratio of 0.3% to 1.0%
    • To strengthen the emulsion, xanthan gum can be added at 0.1% to 0.4% ratio;
      this thickens the emulsion and increases the mouthfeel

  • Lecithin @ bakerpedia.com (02/18)
    • Lecithin is optimal at a pH level over 4.0.
    • It will disperse best in warm or room temperature liquid.
    • For mixing ratios, a concentration of around 2% (dry flour weight) is best for
      optimal baked goods texture.
    • When creating airs or froths, use a concentration between 0.2 to 1.0%.
    • Too much added lecithin can hurt the texture of the end product.
    • If another emulsifier is added, it may also counteract against lecithin if too
      much is used.

  • Lecithin by SweetWise @ youtube.com (12/18)

• Recipes
  • Glorious Butterless Butter @ yummly.com (12/18)

  • Making Ethical Butter @ vegetariat.com (12/18)

  • Sugarless Chocolate Syrup @ wonderfllymadeanddearlyloved.com (12/19)

  • Xanthan Strengthened Maple Vinaigrette Recipe @ amazingfoodmadeeasy.com (12/18)

• Non-stick Baking Oil
  • Non-stick baking oil: coconut oil and liquid lechithin (6 to 1 is a good ratio) (12/18)

  • Non-stick cooking @ lowcarbfriends.com (02/12)
    • Half of cup of coconut oil, and 1 tsp of lecithin
    • Lecitihin: coconut oil at 2:1 (mostly lecithin with a vegetable oil)

  • Fearn Liquid Lecithin @ vitacost.com (12/18)
    • Non-Stick Cooking: Mix two parts liquid Lecithin into one part vegetable oil.
    • Brush onto bakeware just before cooking.
    • Keep extra mixture in refrigerator.

Top of Page

Microwave (Mug) Breads (90-Second Bread)

• Almond Flour
  • We Tested 90-Second Keto Bread Recipes by Keto Twins @ youtube.com (08/22)
    • Ketofocus bread:
      • This does look like bread
      • Flaky; like a buttery biscuit
      • It toasts well
      • It reminds them of an English muffin
      • They like this one the best; it's like white bread
    • Wholesome Yum bread:
      • Batter looks like mustard
      • Smells like eggs because we used whole eggs
      • Drier bread
    • Gimme Delicious bread:
      • Does not contain psyllium husk
      • This reminds them of cornbread
      • They can taste the egg

  • 90-Second Keto Bread @ ketofocus.com (08/22)
    • Secret to Making the Best 90-Second Keto Bread by KetoFocus @ youtube.com (08/22)
    • Ingredients
      • 1/4 cup almond flour
      • 1 tablespoon low carb protein powder
      • 1 teaspoon baking powder
      • 1/4 teaspoon allulose, optional
      • 1/8 teaspoon salt, optional
      • 2 tablespoons unsalted butter, softened
      • 1 egg white
      • 1 tablespoon heavy cream
      • 2 teaspoons sour cream (removes the eggy flavor)
    • Instructions
      • To a small bowl, add almond flour, protein powder, baking powder, allulose
        and salt (if using); whisk until combined
      • Add butter, egg white, sour cream, and heavy cream; nix with a fork until combined
      • Spray a square microwave or oven-safe baking dish with cooking spray; dish is 4 x 4 inches
      • Lay down 2 strips of parchment paper to line the dish on each side
      • Add bread dough batter to the lined dish and spread evenly
      • Place dish in the microwave at 100% power for 90 seconds, or until bread is set
        on top and springs back when you touch the top
      • Remove from microwave and let cool before slicing
      • Oven instructions: bake at 350 deg F for 9-11 minutes
      • Using a serrated knife, cut the bread loaf into two slices by cutting down the middle
      • Add each slice of bread to a toaster, toaster oven, or air fryer; toast for about
        2-4 minutes or until golden brown and toasted
    • Notes
      • This recipe can be used to make keto mug bread either in a mug or a ramekin

  • Best Keto 90-Second Bread Recipe @ wholesomeyum.com (08/22)
    • Ingredients
      • 1 tbsp Unsalted butter (ghee or coconut oil)
      • 3 tbsp Wholesome Yum Blanched Almond Flour
      • 1 tsp Wholesome Yum Psyllium Husk Powder
      • 1/2 tsp Baking powder
      • 1 pinch Sea salt
      • 1 large Egg
    • Instructions
      • Melt the butter, ghee, or coconut oil in a small glass rectangular container
      • In a small bowl, stir together the almond flour, psyllium husk powder, baking powder,
        and sea salt
      • Add the flour mixture to the melted butter, then whisk in the egg, and stir everything
        together until smooth
      • Level the top with the back of a spoon
      • Microwave for about 90 seconds, until firm
      • Oven method: bake for about 15 minutes at 350 deg F, until firm
      • Run a knife along the edges, then flip onto a plate or paper towel to release
      • Cut in half to form two thick slices; you can slice each piece in half for thinner
        slices if desired
      • Toast in a toaster for best results (highly recommended); this improves texture and
        reduces any eggy flavor

  • 90-Second Keto Bread @ gimmedelicious.com (08/22)
    • Ingredients
      • 3 tablespoons almond flour, or 1 tablespoon coconut flour
      • 1 tablespoon butter or oil
      • 1 medium/large egg
      • 1/2 teaspoon double acting baking powder
    • Instructions
      • Melt butter in a microwave-safe bowl or ramekin
      • Add the almond flour, egg and baking powder to the butter
      • Beat with a fork until completely mixed
      • Microwave for about 90 seconds, until firm
      • Run a knife along the edge and flip over a plate to release
      • Oven method: pre-heat oven to 375 deg F; bake in a ramekin for 10-12 minutes or until
        cooked through
      • Slice in half, then toast in the toaster or in a skillet

  • (NO EGG) Easy Keto Bread Recipe @ thedietchefs.com (08/22)
    • Ingredients
      • 1/2 cup (56g) Blanched Almond Flour
      • 1/2 Scoop (15g) Unflavored Whey Protein
      • 1/2 Tsp (2g) Confectioners Erythritol
      • Heaping 1/2 Tsp (2-3g) Baking Powder
      • 1/4 Tsp Xanthan Gum
      • 1/3 cup (70g) Water
    • Instructions
      • Add all the ingredients to a medium sized bowl
      • Mix until the ingredients dissolve into one another and a thick batter forms
      • Coat a 3 cup Tupperware dish with baking spray
      • Evenly spread out the batter in the dish
      • Microwave for 1-2 minutes depending on the power of your microwave
      • My microwave is 700 Watts; about 2 minutes is the perfect amount of time
      • Let the bread cool down in the dish
      • This also can be baked in an oven at 350 deg F for 15 minutes

  • 90-Second Keto Bread @ thedietchefs.com (08/22)
    • Ingredients
      • 3/4 Cup almond flour
      • 3 Extra large egg whites
      • 3 Tbsps full-fat sour cream
    • Instructions
      • Add the almond flour, egg whites, and sour cream into a medium-sized bowl
      • Coat a 6x6 glass dish with baking spray, and add the bread batter to the dish
      • Cook it in the microwave for about 90 seconds
      • Let the bread cool in the dish for a few minutes

  • Best 90-Second Bread @ eatingonadime.com (08/22)
    • 90-Second Keto Bread by Eating on a Dime @ youtube.com (08/22)

  • 90 Second Keto White Bread @ ketodietapp.com (08/22)

• Coconut Flour
  • 90-seconds Low Carb English Crumpets @ queenketo.com (07/22)
    • Ingredients
      • 1 large egg (60g net weight)
      • pinch fine Himalayan pink salt
      • 1 tsp fine coconut flour
      • 1 tsp fine psyllium husk powder
      • 1/4 tsp baking powder
      • 1 tsp flaxseed oil
      • 1 tsp apple cider vinegar
    • Instructions
      • Beat egg until frothy using a manual balloon whisk
      • Add all other ingredients, beating between each addition
      • Smear 2-3 drops of flaxseed oil over bottom and side of your ramekin or similar size
        microwave-proof container (my plastic one measures 8.5cm in diameter) and pour mixture into it
      • cook (no lid) in microwave on 600W power for 90 seconds
      • Check and cook for another 15-30 seconds if still wet
      • Invert over a rack to cool and for the steam to escape
      • Once cooled, slice across horizontally to make two crumpets, wrap in cling film and
        store at room temperature
      • To serve, toast (broil) the uncut (outer) side only; smother the nooks and crannies
        (soft) side with butter (or whatever you like) and enjoy
    • Notes
      • Not all microwave ovens are created equal
      • Start with 90 seconds, and if it looks still a bit wet either on top or underneath,
        add more time
      • In my experience, microwaving at higher power for less time left the middle uncooked,
        but it may work for you
      • You can swap coconut flour for almond flour or lupin flour
      • You could try cooking them in an oven -- 10-12 minutes at 180 deg C static
      • If you don't like the psyllium flavor, swap it with almond flour

• Lupin Flour
  • Keto Microwave Bread @ onandoffketo.com (07/22)
    • Ingredients
      • 2 tbsp Lupin Flour
      • 1 tsp baking powder
      • 1 tbsp heavy cream
      • 1 egg (3 tbsp liquid egg whites)
      • 1 tbsp melted butter
    • Instructions
      • Melt butter in the microwave for 30 seconds (in the mug)
      • Add all other ingredients; mix well
      • Nuke it for 90 seconds
      • Slice and enjoy
    • Notes
      • You can toast this
      • You can add cheese, garlic salt, etc for a savory bread
      • You can add sweetener and vanilla for a quick microwave cake
      • Mug bread has 273 calories

  • Lupin Garlic Mug Bread @ youtube.com (07/22)
    • Ingredients
      • 2 tbsp Lupin Flour (Miracle Flour)
      • 1 tbsp Almond Flour
      • 1/4 tsp Baking Powder
      • 1 Garlic Clove, minced & divided
      • 1 Large Egg
      • 1 tbsp Oil (Avocado, Olive or Coconut)
      • 1 tbsp Cheddar Cheese, grated
      • 2 tsp Salted Butter, soft
      • Sprinkle of Parsley, dried
      • 2 tsp Parmesan Cheese, grated & divided
    • Instructions
      • In a microwaveable mug, add the lupin flour, almond flour and baking powder
      • Whisk to combine
      • To the mug, add HALF of the garlic, cheddar cheese, egg and oil
      • Whisk well until combined
      • Microwave on high for 90 seconds
      • Leave to cool for a few minutes
      • Meanwhile, mix the softened salted butter with the remaining garlic and some
        parsley; set aside.
      • After a few minutes, flip the mug upside down and remove the bread
      • Slice in half and press down gently with the palm of your hand
      • Spread your garlic butter mix on each slice, then sprinkle 1/2 tsp of parmesan
        cheese on each slice
      • In a small frying pan, over medium heat, add your bread slices butter/parmesan
        side DOWN
      • Fry for 1-2 minutes, or until the bread is golden
      • Sprinkle the remaining parmesan cheese over the non-fried side of the bread slices
        and flip them
      • Fry on the other side for 1-2 minutes until golden

Top of Page

Mug Cakes

• MCT Powder
  • Chocolate Mug Cake Mix @ ketoconnect.net (08/22)
    • Ingredients for Mix (4 1/2-cup servings)
      • 8 scoops MCT Oil Powder (1 cup)
      • 1/2 cup Almond Flour
      • 1/4 cup Unsweetened Cocoa Powder
      • 1/4 cup Low Carb Sugar Substitute
      • 1 tsp Baking powder
      • 1/2 tsp Pink Himalayan Salt
    • Instructions for the mix
      • Combine all the above ingredients into a mason jar
      • The mix makes 4 (1/2 cup) mug cake recipes
      • Store in sealed container up to 6 months
    • Ingredients for mug cake
      • 1/2 cup of the mix
      • 1 egg
    • Instructions for mug cake
      • Pour 1/2 cup of mix into mug, add an egg and combine
      • Microwave on high for 60-70 seconds
      • Tip: 60 seconds will give you a slight lava center
      • Mug cake has 302 calories, 27 g fat, 2 net carbs, and 11 gm protein

• Mug Cakes
  • Lupin Flour Chocolate Mug Cake @ coymethat.com (07/22)
    • Ingredients
      • 2 1/2 Tbsp Butter
      • 1/4 Cup Lupin Flour
      • 2 Tbsp Cocoa Powder
      • 1 1/2 - 2 Tbsp Sweetener
      • 1/2 Teaspoon Baking Powder
      • 1 Large Egg, beaten
      • 1-2 Tbsp Heavy Cream
      • 2 Tbsp Chocolate Chips
    • Instructions
      • Melt butter in mug or small bowl
      • Stir in all dry ingredients (except chocolate chips and nuts)
      • Add in beaten egg and mix well
      • Add heavy cream to thin
      • Add chocolate chips and nuts, give a quick stir
      • Microwave for 70-90 seconds

  • Mini Vanilla Cake @ myfavoriteketohacks.com (07/22)
    • Ingredients
      • 2 tbsp butter
      • 1 egg, beaten
      • 2 tbsp lupin flour
      • 1 1/2 tbsp almond flour
      • 1 tbsp whey protein
      • 2-3 tsp sweetener
      • pinch of salt
      • 1/8 tsp baking powder
      • 1/2 tsp vanilla, or cake batter extract, or 1 tbsp SF flavor syrup
    • Instructions
      • Melt butter in dish your going to cook in
      • Beat egg & add everything (including melted butter)
      • Mix or blend well (I like my electric whisk)
      • Pour batter in mug, ramekin or bowl
      • Microwave for 60-80 seconds
      • Allow to cool for 2 minutes
      • Flip onto plate, top with whipped cream or frosting of choice if desired

Top of Page

Mushroom "Ground Meat"

• Mushrooms Only
  • Vegan Mince Meat Recipe @ thanksforthefood.com (08/22)

• Mushrooms & Walnuts
  • Meatless Meatballs @ hiddenfruitsandveggies.com (08/22)
    • Ingredients
      • 3/4 cup finely chopped pecans or walnuts
      • 1/3 cup cheese (I recommend mozzarella; vegans use a cheese alternative or omit)
      • 1/2 cup finely chopped mushrooms
      • 1 tbsp Italian seasoning
      • 3 cloves garlic, minced
      • 1/4 onion, minced
      • 2 tbsp flax meal
      • 6 tbsp water
      • 1/2 tsp liquid smoke
      • 1 tbsp soy sauce or liquid aminos
      • 1/3 cup breadcrumbs
    • Instructions
      • Preheat oven to 350 deg F
      • Spray a baking sheet with nonstick spray
      • Combine all dry ingredients in a bowl
      • In a separate bowl, mix the flax, water, smoke, and soy sauce
      • Let set for a few minutes until the flax egg has gelled slightly
      • Combine with dry ingredients (all ingredients now combined)
      • Add a little more water or bread crumbs, if necessary, to obtain
        a sticky texture
      • Press and roll into 16 balls
      • Set on baking sheet and bake for 30 minutes
      • Carefully roll (may stick a little!) after 10-15 minutes
    • Notes
      • The mushrooms add more texture than taste; you can replace them
        50/50 with breadcrumbs and nuts
      • These freeze wonderfully
      • Cook through as instruction and freeze in a freezer bag or storage container
      • Bake or cook on the stove until warmed through
      • These meatballs might get a little soggy if you used the microwave
      • Serving size: 4 balls (220 calories, 8 net carbs, 7 gm protein, 18 gm fat)
      • See also Pumpkin Meatless Meatballs with Cranberry Sauce (08/22)

  • Mushroom Walnut Meatballs @ walnuts.org (08/22)
    • Ingredients
      • 1 tablespoon olive oil
      • 2 Portobello mushroom caps
      • 1 clove garlic crushed
      • 1/2 cup diced onion
      • 1 cup chopped raw walnuts
      • 1 tablespoon fresh chopped sage
      • 1 teaspoon fresh thyme leaves
      • 1 tablespoon tamari sauce
      • 1 egg
      • 1 tablespoon nutritional yeast or Parmesan cheese
    • Instructions
      • Pre-heat oven to 375
      • Line a baking sheet with parchment paper
      • Clean the mushrooms and break into pieces
      • Place pieces into a food process until crumbly
      • Add oil to a saute pan and heat over medium heat
      • Add the mushrooms, garlic and onion
      • Cook until the onions begin to soften
      • Turn heat to low
      • Place the walnuts into a food processor and process until crumbly
      • Add the walnuts to the pan
      • Combine the egg, herbs, tamari, and nutritional yeast
      • Mix well and let mixture cool
      • Form the mixture into 1/4 inch balls and place on prepared baking sheet
      • Bake for 10 minutes

  • Mushroom Walnut Vegan Taco Meat @ sweetsimplevegan.com (08/22)
    • Ingredients
      • 1 cup unsalted walnuts, soaked in lukewarm water for 20 minutes
      • 1/3 cup diced yellow onion
      • 4 garlic cloves, finely minced
      • 1/3 + 1/4 cup water, divided
      • 10 ounces baby Bella mushrooms, washed (about 4 cups)
      • 1 tablespoon ground cumin
      • 1 tablespoon chili powder
      • 1/2 tablespoon tomato paste
      • 1/2 tablespoon tamari (or soy sauce if not gluten-free)
      • 1 teaspoon dried oregano
      • 1/2 teaspoon liquid smoke (optional but recommended)
      • 1/4 cup finely chopped cilantro
      • Salt and pepper, to taste
      • Fresh lime juice, as desired
    • Instructions
      • Soak walnuts in lukewarm water for 20 minutes to soften; drain and set aside
      • In a medium nonstick pan over medium heat, add the onions and garlic along with 2-3
        tablespoons of water
      • Cook, stirring often, until the onions are translucent and the garlic is fragrant,
        about 3-4 minutes
      • Add 2-3 more tablespoons of water as needed to prevent burning; you can also use oil
      • Add the walnuts and mushrooms to a food processor and pulse until they have broken
        down into a "meat crumble"-like texture
      • Add them to the pan along with the cumin, chili powder, tomato paste, soy sauce,
        oregano, liquid smoke, and 1/4 cup of water
      • Mix everything together until well combined
      • Cook the mixture for 8 minutes, or until it beings to brown and the mushrooms soften
      • If you would like it more moist, add a few additional tablespoons of water as desired
      • Remove from heat, and season with salt and pepper as desired
      • Mix in the cilantro plus lime juice to taste
    • Mushroom Walnut Vegan Taco Meat @ sweetsimplevegan.com -- print version (08/22)

• Mushrooms & Sunflower Kernels
  • Mushroom Sunflower Seeds Burgers @ theveganmonster.de (08/22)

  • Mushroom Vegan Taco Meat @ cottercrunch.com (Nut free, Grain free) (08/22)

• Mushrooms & Eggplant
  • Mushroom Meat @ chubbyvegetariantesting.blogspot.com (08/22)

  • Mushroom Meat @ memphismagazine.com (08/22)

• Sunflower Kernels
  • Sunflower Seed Taco Meat @ makeitdairyfree.com (08/22)
    • Ingredients
      • 2 cups unsalted sunflower seeds
      • 1 red onion
      • 4 cloves garlic
      • 1/4 cup sun dried tomatoes in oil
      • 1 tbsp avocado (or olive) oil
      • 1 tbsp taco seasoning
      • 2 tsp no soy soy sauce (sub for soy sauce, coconut aminos, tamari)
      • 1 juice of a lime
    • Instructions
      • Soak sunflower seeds in a bowl, covered with water overnight
      • Drain water
      • Put them into a food processor and pulse until you have meat like crumbles
      • Be careful not to over process or you will end up with sunflower butter
      • Chop onions, garlic, and sun dried tomatoes very fine
      • Add oil to a skillet, and saute your onions until translucent (about 2-3 minutes)
      • Add in the garlic for 1 more minute
      • Sprinkle the taco seasoning across and stir to combine
      • Add in sun-dried tomatoes
      • Cook for 1 more minute
      • Add in the crumbled sunflower seeds and stir very well
      • Pour in the no soy sauce (or substitute) and the lime juice
      • Stir well
      • Cook for another 4-5 minutes
    • Notes
      • Sunflower seeds never truly lose all their crunch

Top of Page

Pancakes (Sweet & Savory)

• Pancakes, Sweet
  • Dutch Baby Pancales @ mariamindbodyhealth.com (08/22)

  • Fluffy Pancakes @ ketoforreallifepeople.com (06/22)
    • Ingredients
      • 1/2 cup lupin flour (Miracle Flour)
      • 1/4 cup acacia powder
      • 1/4 cup vanilla egg white protein
      • 1 1/2 teaspoons baking power
      • 3 tablespoons allulose
      • 1/8 teaspoon salt
      • 1/2 teaspoon konjack root powder
      • 2 eggs whisked
      • 2 tablespoons butter melted
      • 1 teaspoon vanilla
      • 2-3 drops stevia
      • 1/4 cup heavy cream
      • 3/4 cup almond milk
    • Instructions
      • Sift dry ingredients together in medium size bowl
      • In separate bowl mix wet ingredients together; add to dry ingredients
      • Let sit for one minute to allow baking powder to activate
      • Heat skillet or griddle over medium heat until hot, add a little oil
      • Pour batter by 1/4 cup into pan and flip when bubble first appear, cook until golden
        and batter is completely cooked
    • Notes
      • Egg white protein helps to produce a smoothe texture and evenness

  • Keto Funnel Cakes @ gnom-gnom.com (07/20)

  • Keto Lupin Crepes (English Pancakes) @ queenketo.com (07/22)
    • Ingredients
      • 1 medium egg (50g without shell)
      • 1 tsp vanilla extract
      • 20 g lupin flour
      • 5 g arrowroot flour
      • 10 g icing 'sugar' or Swerve confectioner
      • 70 g lactose-free milk
      • Unsalted butter
    • Instructions
      • With an electric whisk, whip egg in a Pyrex glass jug or similar - you want it
        slightly frothy - not pale and creamy
      • Add vanilla and dry ingredients; whisk again to a smooth batter, with no lumps
      • Combine milk and whisk once more
      • You should end up with 150ml of batter; let to rest
      • Using a silicone pastry brush, smear a little butter over an 8" frying pan placed
        on medium/high heat
      • When the pan is hot, brush the butter all over once more (to ensure the bottom of
        the pan is evenly greased)
      • Stir and pour in 50ml of the batter
      • Immediately tilt and turn the pan to distribute it evenly, going right up the sides
        by about 1cm (it will shrink)
      • Cook the pancake for a few minutes, until you see golden brown dots all over the
        bottom (check by lifting the edge with a flexible spatula)
      • Flip it over and cook the other side
      • Repeat to make 2 more pancakes - they'll cook faster than the first one
      • Serve hot or cold with any filling of your choice

  • Keto Pancakes @ gnom-gnom.com (07/22)
    • Ingredients
      • 40 g lupin flour (fat-reduced almond flour, or peanut flour)
      • 10 g almond flour
      • 2 teaspoons erythritol, or 1/8 tsp pure monkfruit extract
      • 1/2 teaspoon baking powder
      • 1/4 teaspoon xanthan gum
      • 1/4 teaspoon kosher salt
      • 2 eggs
      • 2 teaspoons melted butter, coconut oil, or ghee
      • 1/2 teaspoon vanilla extract
      • 4-6 tablespoons unsweetened almond milk
    • Instructions
      • Mix lupin flour, almond flour, sweetener, baking powder, xanthan gum and salt
        in a small bowl; set aside
      • Whisk thoroughly together in a medium bowl the eggs, butter and vanilla extract
      • Whisk in the dry ingredients followed by the milk, a tablespoon at a time
      • You can play with the thickness a bit, but I found the best consistency to be
        with 4 TBSP (the batter is thicker than with regular pancakes, but will spread easily
        into a round)
      • Allow the batter to rest for 10 minutes while you heat up a skillet or pan
      • Add a little butter to the pan, pour in about 1/4 cup of batter, spreading it
        slightly to help it form a nice round (you can use a wet spoon or spatula)
      • Cook over medium heat until the top begins to darken, flip and cook for 2-3
        minutes more
    • Notes
      • She recommends the Lupina brand lupin flour

  • Ketovore Pancakes @ seriousketo.com (07/22)
    • Ketovore Pancakes @ youtube.com (Serious Keto) (07/22)

  • Lupin Flour Pancakes @ onandoffketo.com (07/22)
    • Ingredients for Make-Ahead Keto Pancake Mix
      • 4 cups lupin flour
      • 1 cup almond flour
      • 1/2 cup your favorite keto sweetener
      • 4 tsp baking powder
      • 2 tsp xanthan gum
      • 2 tsp pink salt
      • 2 tsp cinnamon powder
    • Instructions For Make-Ahead Keto Pancake Mix
      • Pour everything into a large (at least 6 cups) air-tight container
      • Shake well to incorporate all the ingredients thoroughly
    • Ingredients for Making Pancakes
      • 1/4 cup of mixture
      • 1 tbsp coconut oil
      • 1 egg
      • 2 tbsp milk of choice
      • This will make two medium-sized pancakes

  • Lupin Protein Pancakes @ carringtonfarms.com (07/22)
    • Ingredients
      • 1/2 cup Carrington Farms Ground Lupin Bean
      • 1 1/3 cups smooth ricotta (low fat)
      • 3 egg whites
      • 2 tsp sugar
      • 5 tbsp milk
      • 1 tsp vanilla
      • 1 tsp baking powder
      • Zest of 1 lemon
      • Butter for pan
    • Instructions
      • Place all ingredients (except butter) in a bowl and blend well together
        (1 minute with a hand mixer is recommended)
      • Let the batter rest for 20-30 mins
      • Place a large non-stick frypan on low heat and warm a dollop of butter,
        let it melt, then take the frypan off the heat
      • Spoon batter into the pan and gently spread the batter into thin discs using
        the back of the spoon (lupin batter is thicker than traditional pancake mix)
      • Place frypan back on the heat (low-medium) and cook on one side until it
        bubbles, gently flip it over, and cook the other side
      • Lupin pancakes hold more moisture and therefore will take longer to cook,
        so it is important to monitor the heat as to not burn them

Top of Page

Pasta

• Egg Fast Pasta Noodles
  • Egg Fast Noodles using the Viral Egg Noodles from Ketogenic Woman @ youtube.com (08/22)
    • Keto Spaghetti & Egg Noodles @ youtube.com (08/22)
    • Viral Keto Egg Noodle Recipe and Keto Lasagna Sheets from Keto Asian Flavours @ youtube.com (08/22)
      • Very complicated process

  • Egg Fast Pasta Noodles @ ketogenicwoman.com (08/22)
    • Keto Egg Fast Pasta Noodles and Fries from Ketogenic Woman @ youtube.com (08/22)

• House Foods Tofu Shirataki Noodles
  • House Foods Tofu Shirataki Noodles @ kroger.com (8 oz; $3.29; Dairy) (08/22)
    • 1 pkg: 20 calories, 1 net carb, 2 gm fiber, 2 gm protein, 30 mg sodium

  • House Foods Tofu Shirataki Noodles @ tomthumb.com (8 oz; $3.49) (08/22)

  • House Foods Tofu Shirataki Noodles @ albertson.com (8 oz; $3.49) (08/22)
    • 2150 N Josey Ln, Carrollton, TX (NE corner of Josey Ln & Keller Springs)

• Liviva Oat Fiber Products
  • Liviva Rice Shaped @ tomthumb.com (14 oz; $5.49) (08/22)
    • 1380 West Campbell Rd, Richardson, TX (NE corner of Coit & Campbell)
      972-680-6010
      Aisle ?; gluten-free section, back of Baking Aisle
      

    • 18212 Preston Rd, Dallas, TX (NE corner of Frankford & Preston)
      972-985-2240
      (Aisle 4; gluten-free section of Baking Aisle, right side, shoulder level)
      Store doesn't carry this any more

    • 4112 N Josey Ln, Carrollton, TX (SE corner of Hebron & Josey)
      972-394-4127
      (Aisle 3; gluten-free section of Baking Aisle, right side, bottom row)

    • 4625 Frankford Rd, Dallas, TX (NE corner of Frankford & DNT)
      972-732-6291 (smaller store that doesn't carry Liviva)

    • 5968 W Parker Rd, Plano, TX (SE corner of Parker & DNT)
      972-473-3300 (smaller store that doesn't carry Liviva)

    • 14999 Preston Rd, Dallas, Tx (SW corner of Beltline & Preston)
      972-789-6950 (smaller store that doesn't carry Liviva)

    • 2150 N Josey Ln, Carrollton, TX (NE corner of Josey Ln & Keller Springs; Albertson's)
      972-446-8226 (smaller store that doesn't carry Liviva)

  • Liviva Spaghetti @ tomthumb.com (14 oz; $5.49) (08/22)
    • Ingredients: Water, Organic Konjac Flour, Oat Fiber, Citric Acid
    • Package: 60 calories, 4 carbs, 12 gm fiber, 0 gm protein, 20 mg sodium
    • Liviva Spaghetti @ netrition.com (14 oz; $4.89) (08/22)
      • Carries all four varieties
    • Liviva Spaghetti @ walmart.com ($12.26; out of stock) (08/22)
    • Liviva Foods @ wholefoodsmarket.com (08/22)
      • 2201 Preston Road, Plano, TX (972-612-6729)

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Peanut Flour

• Information
  • Ultimate Guide to Baking with Peanut Flour @ lowcarbyum.com (09/22)
    • Strong peanut flavor works well in chocolate and peanut butter baked goods
    • Much of the fat content has been removed, yet large amounts of protein are left behind
    • 60 grams is 1 cup
    • Peanut flour has a fine texture that is perfect for recreating light and airy baked goods
    • It keeps the texture the same as a recipe made with regular flour

• Recipes
  • Peanut Flour Fecipes @ lowcarbyum.com (09/22)

  • Ultimate Guide to Baking with Peanut Flour @ lowcarbyum.com (09/22)

  • Mini Peanut Butter Chocolate Chip Muffins @ lowcarbyum.com (09/22)

• High Protein Peanut Butter
  • Double Peanut Butter @ dessertswithbenefits.com (09/22)
    • Ingredients
      • 1/2 cup Water
      • 1/4 cup Protein Plus Peanut Flour (09/22)
      • 3 packets Natural Sweetener (stevia, Truvia, etc.)
      • 1/4 tsp Salt
      • 1/2 cup Natural Peanut Butter
    • Instructions
      • In a bowl, whisk together the water, peanut flour, sweetener, and salt until smooth
      • Whisk in the peanut butter
      • It'll thicken into a peanut butter texture
      • Give it a taste and add more sweetener or salt if you like
      • Serve immediately, or store in a tightly sealed jar in the refrigerator for up to 2 weeks
    • Notes
      • 2 tbsp serving: 90 calories, 7.5 gm fat, 3 carbs, 4.4 gm protein
      • There are 9 servings in a batch -- 18 tbsp
      • Naked PB will NOT work for this recipe; you get "peanut butter soup"
        • 2 tbsp (12 g): 50 calories, 1 gm fat, 3 carbs, 7 gm protein, 0 mg sodium
      • Protein Plus Peanut Flour Nutrition (09/22)
        • 2 tbsp serving: 43.75 calories, 1.56 gm fat, 3 carbs, 6.36 gm protein, 1.26 mg sodium

  • High Protein Peanut Butter by Felxible Dieting Lifestyle @ youtube.com (09/22)
    • Ingredients
      • 60g Vegan Vanilla Protein Powder (PEScience! "FDL" saves you 15%)
      • 60g PB Party Protein Cookie Butter Powder (https://www.proteincookiebutter.com/)
      • 120g Creamy Peanut Butter
      • 400ml Unsweetened Almond Milk
    • Instructions
      • Add all of the ingredients to your food processor
      • Blend on slow until you get a creamy consistency with no chunks
      • Add the peanut butter to jars, leave them in the fridge overnight to thicken up
    • Notes
      • These will last in the fridge for 7-10 days
      • If you use a non vegan protein, I’d recommend cutting back on the almond milk
      • Vegan protein is much more absorbent
      • I’d cut back on say 100-150ml of almond milk if you do use the whey or whey/casein blend

• Breads
  • Cream Cheese (Peanut Flour) Bread @ ketoconnect.net (09/22)
    • Ingredients
      • 1/2 cup peanut flour
      • 5 oz Cream Cheese
      • 1/4 cup Butter
      • 4 large egg yolks
      • 2 tbsp Golden Monk Fruit
      • 1 tsp Baking powder
      • 1 tsp vanilla extract
      • Pink Himalayan Salt
    • Instructions
      • Using a hand mixer combine room temp or melted butter and cream cheese throughly
      • Add golden monk fruit, yolks, vanilla, baking powder and salt
      • Combine well
      • Finally, add the peanut flour and combine until it forms a thick batter
      • Pour into a greased loaf pan, and bake at 350 for 25 minutes

  • Peanut Flour Bread @ lowcarbyum.com (09/22)

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Pizza

• Shirataki Pizza
  • Miracle Rice Pizza @ miraclenoodle.com (09/22)
    • Ingredients
      • 2 packages of Miracle Rice
      • 1 oz cream cheese
      • 1 whole egg
      • 100 grams mozzarella cheese
      • Desired toppings

• Mushroom Pizzas
  • Air Fryer Portobello Mushrooms @ delish.com (08/22)

  • Easy Mushroom Mini Pizzas @ ieatketo.com (08/22)
    • Ingredients
      • 4 large mushrooms (portobellos)
      • Pinch of salt
      • 1/2 cup pizza sauce
      • 80 grams grated mozzarella chese
      • 12 slices chorizo
    • Instructions
      • Place the mushroom upside down on an baking pan
      • Cut the stems out of the mushrooms
      • Sprinkle the mushrooms with a little salt
      • Bake at 375 deg F for 20 minutes
      • Remove from the oven
      • Blot the mushroom liquor out of the mushrooms
      • Add the pizza sauce to the mushroom caps
      • Grate the mozzarella cheese over the pizza sauce
      • Place the chorizo over the mozzarella cheese
      • Bake at 375 deg F for 20 minutes

• Keto Neapolitan Deep Pan Pizza @ queenketo.com (07/22)

• Thin Crust Pizza @ queenketo.com (07/22)
  • Ingredients
    • 15g lupin flour
    • 10g oat fiber
    • 30g coconut flour
    • 1/4 tsp xanthan gum
    • 1/2 tsp baking powder
    • 1/8 tsp fine Himalayan pink salt
    • 1 extra large egg (55g)
    • 10g extra virgin olive oil
    • 25g cold water
  • Instructions
    • Manually beat egg, oil and water until emulsified
    • Sift, weigh and mix dry ingredients, then pour them into the egg mixture and
      combine well, using a fork
    • Wearing disposable gloves, work the dough between your hands for a minute or so
      until smooth, finally shaping it into a ball
    • Preheat oven to 220 deg C static (top + bottom heat) or pizza setting (fan + bottom heat)
    • Place a sheet of cling film over your worktop, dust it with a bit of oat fiber and
      position the dough ball onto the centre
    • Flatten the ball using your fingertips, then dust it with a little oat fiber
    • Place another piece of cling film over the dough and start spreading it outwards
      with a small rolling pin
    • Keep turning and spreading the dough until you obtain a very thin disc measuring
      8" in diameter
    • If you wish, you can roll the edge inwards to create a 'lip' that will contain your
      toppings, in which case your circle should have a diameter of about 9"
    • cut a piece of non-stick baking paper, shaped the same as your pizza dough and a
      few inches larger
    • With one hand, and using the bottom cling film as an aid, flip the dough disk onto
      your other hand, then place the baking paper over it and flip it again over your oven rack
    • Prick the dough all over with a fork
    • Bake the dough on the lowest oven level for about 10 minutes (every oven behaves
      differently) until golden and unevenly puffy
    • Remove from oven and let cool completely before adding your choice of toppings and
      baking (or grilling/broiling) for a few minutes
  • Notes
    • Both your tomato sauce and your crust must be cold - unless you want a soggy pizza
    • This pizza crust will keep for up to 3 days if wrapped in cling film and refrigerated
    • It can also be frozen for later use

Top of Page

"Potato Chips"

• Keto Crisps @ youtube.com (Heavenly Fan) (07/22)
  • Ingredients
    • Flour Options
      • 150g ground almonds plus 25g coconut flour
      • 200g ground almonds
      • 100g coconut flour
    • 5-6 teaspoons Xanthan gum
    • 10-12 tablespoons hot water (as needed)
  • Tools Needed
    • Food processor with a slicer attachement
  • Instructions
    • Mix all ingredients together and form a dough (like Keto French fries)
    • Shape the dough into a loaf that can fit through the "feeder" part of your
      food processor (where you feed in cucumber for slicing, for instance)
    • Wrap the dough and freeze it 5-6 hours or overnight
    • Take the dough out of the freezer and let it rest at room temperature for 10-15 mins
    • Feed the dough through the food processor with a slicer attachment to create
      chip-like thin slices
    • Frying Option
      • Fry in oil until golden brown and crispy
    • Baking Option
      • Brush both sides of the chips with oil
      • Preheat oven to 350-375 deg F
      • bake at for 15-20 mins (10 mins on one side, flip and bake for further 5-10 mins)
    • Sprinkle some salt or seasoning to taste

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Salad Dressing

• Bonnie's Links
  • MCT Oil in "Low Carb Fats" @ Bonnie's Links

  • Salad Dressing in "Low Carb Fiber" @ Bonnie's Links

  • Salad Dressing in "Low Salt" @ Bonnie's Links

• Wishbone Salad Dressing Recipe
  • 1/4 cup vinegar
  • 3 tbsp water
  • 1/2 cup oil (or 1/4 cup oil and another 1/4 cup water)
  • 1 packet of salad dressing mixture

• 8 Keto Salad Dressings @ thebigmansworld.com (08/22)

• Best Keto Salad Dressings @ lowcarbspark.com (08/22)

• Creamy Thai Peanut Dressing @ thismomsmenu.com (08/22)
  • Ingredients
    • 1/2 cup natural peanut butter
    • 2 tablespoon lime juice (about 1 lime)
    • 2 tablespoon Soy Sauce
    • 1 teaspoon Sesame Oil
    • 1/4 teaspoon Ground Ginger
    • 1 clove garlic peeled
    • 10 drops liquid stevia or to taste
    • 2 tablespoon Rice Vinegar
    • 1 teaspoon Sriracha (more or less to taste)
    • 1/4 cup unsweetened coconut milk
  • Instructions
    • Add all ingredients to a blender, pulse until everything is smooth and creamy,
      scraping the sides down as necessary
    • Serve immediately
    • Can be stored in an air tight container in the refrigerator for up to two weeks

• Healthy Keto Italian Dressing @ ketodietapp.com (08/22)
  • Ingredients
    • 3/4 cup extra virgin olive oil (180 ml/ 6 fl oz)
    • 1/4 cup red wine vinegar (60 ml/ 2 fl oz)
    • 2 tbsp water (30 ml/ 1 fl oz)
    • 1 heaped tbsp grated Parmesan cheese or other Italian hard cheese (10 g/ 0.4 oz)
    • 1/2 tsp garlic powder
    • 1 tsp onion powder
    • 1 tbsp Italian seasoning
    • 1 tsp sea salt, or to taste
    • 1/2 tsp black pepper
  • Instructions
    • Combine liquid ingredients in a jar
    • Add in the dry ingredients and place the lid on top before shaking together
    • Store in an airtight container at room temperature for up to 1 week, or
      chilled for up to 2 months
  • Notes
    • 2 tbsp: 0.4 net carbs, 0.4 gm protein, 16.5 gm fat, 151 calories

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Sides

• "Refried Beans" (Eggplant and Lupin Flakes) @ seriousketo.com (07/22)
  • Uses eggplant and lupin flakes

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Tortillas

• Tortilla Showdown
  • The Best Keto Tortilla Recipes by KetoFocus @ youtube.com (09/22)
    • Almond Flour Keto Tortilla @ mypcoskitchen.com (09/22)
      • Almond flour, psyllium husk, 4 egg whites, baking powder, salt, boiling water
      • Psyllium husks can turn the mixture purple; use NOW brand
      • Fried on a skillet on medium-high heat
      • This tortilla is authentic looking, rather thick and chewy

    • Best-Ever Keto Tortillas @ delish.com (09/22)
      • Almond flour, coconut flour, 1 egg, baking powder, salt, xantham gum, lime juice, water
      • Put the dough ball in the refrigerator for 10 minutes to rest
      • Put a wet paper towel down, lay the parchment paper on top, then dough ball,
        the parchment paper -- for rolling
      • Fry them in a frying pan
      • This tortillas are very thin, maybe the best tortilla (the winner)

    • Keto Tortilla @ dietdoctor.com (09/22)
      • This recipe has cream cheese and psyllium husk
      • Bake the tortillas in the oven
      • These fall apart easily, like a sad omelet

    • Almost Zero-Carb Tortillas @ lowcarbmaven.com (09/22)
      • This recipe uses 6 whole eggs, cream cheese, and pork rind crumbs
      • Cook the batter on a griddle
      • Tastes like an omelet

• Microwave Tortillas
  • 90-Second Keto Microwave Tortilla @ seriousketo.com (07/22)
    • Ingredients
      • 1 large egg (ideally room temp)
      • 1 TB almond flour (7g) (can use lupin flour 1:1 instead)
      • 1 TB whole psyllium husk (4g)
      • 1 TB unflavored whey protein isolate (4g)
      • 1 TB heavy whipping cream (15 mL)
    • Instructions
      • Whisk egg in a small container or 2 cup Pyrex measuring cup
      • Add the remaining ingredients and whisk into a batter, scraping the sides down
        with a spatula if necessary
      • Pour batter into the center of a 12" plate; it should form a uniform circle
      • Microwave for 60-90 seconds
      • Upon removing the tortilla from the microwave, there may be some lumps or ridges.
        These can be pressed flat with your fingertips
      • Use a spatula to free the tortilla from the plate by running it along the edges
      • Lay the tortilla, moist side up, on a cooling rack
    • Notes
      • A 900W microwave required 90 seconds
      • Person subbed collagen and a tiny bit of glucomannan for the whey protein isolate
      • Pogo Whisk @ amazon.com (07/22)
    • Keto Microwave Tortilla @ youtube.com (07/22)

  • 90-Second Keto Tortilla, Improved @ youtube.com (07/22)
    • Notes
      • This uses the same basic recipe as the one listed above
      • Use 9-inch silicone rounds; they work for tortillas
      • The silicon round was placed directly on the glass microwave rotating plate
    • Subs for almond flour:
      • Coconut flour - 1 tsp
      • Lupini flour - 1 TB (add a pinch of seasoning of choice to offset taste)
      • Carbolose - 1/2 TB
      • Pork rind panko - 1/2 TB
    • Subs for psyllium husks:
      • Psyllium husk powder - 1 tsp, plus 1/2 TB almond flour
      • Vital wheat gluten - 1/2 TB
      • Don't use oat fiber as a replacement for psyllium husks
    • Subs for whey protein isolate:
      • Heavy cream powder - 1 TB
      • Pea protein - 1/2 TB
      • Oat fiber - 1 tsp
      • Egg white powder - 1/2 TB
      • Keto Chow (savory flavors) - 1/2 TB
    • Subs for heavy whipping cream:
      • Full fat coconut milk from a can - 1 TB
      • Nut milk - either 1/2 TB, or if you add 1 TB increase almond flour by 1/2 TB

• Fried Tortillas
  • Keto Tortilla 2.0 @ seriousketo.com (07/22)
    • Ingredients
      • 200 grams paneer (Indian cheese)
      • 1 TB hemp hearts (11g)
      • 1 TB Lupin flour (9g)
      • 2 TB psyllium husk powder (25g)
      • 1 tsp xanthan gum (4g)
      • 1/2 tsp sea salt (2g)
      • 1 tsp taco seasoning (4g)
      • 3/4 cup very warm water (177 ml)
      • 1 TB lard (13g)
      • 1/2 tsp corn tortilla extract (optional)
    • Substitutions
      • You can make 1-for-1 substitutions for the following ingredients:
        • Queso fresco can be substituted for paneer. Because of the higher moisture
          content, you may only need 1/2 cup (118 ml) water
        • Coconut flour for lupin flour
        • Almond flour or pork rinds for hemp hearts
        • Any fat (tallow, schmaltz, bacon fat, olive oil, avocado oil) for the lard

  • Best Keto Tortillas Ever (Pan Head Dough) @ youtube.com (07/22)
    • He buys Paneer at Costco

  • Keto Naan/Flatbread @ youtube.com (07/22)

  • Low-Carb Keto Tortillas @ youtube.com (Tim Talks) (07/22)

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Waffles (Sweet & Savory)

• Waffles, No Cheese (Mayonnaise)
  • Dairy Free Keto Chaffle Recipe @ sugarfreemom.com (07/22)
    • Ingredients
      • 1 tablespoon coconut flour
      • 1 tablespoon beef gelatin powder
      • pinch sea salt
      • 2 large eggs
      • 1 tablespoon mayonnaise
    • Instructions
      • In a small bowl, whisk together the coconut flour, beef gelatin and salt
      • Whisk in the eggs, and mayo into the dry mixture
      • Spray the waffle maker with avocado oil spray
      • Separate the batter into thirds and place 1/3 portion into the waffle maker
      • Close the lid and wait for the light to shut off, about 2 minutes
      • Check that it's browned to the desire you like
      • Remove carefully to a plate, and spray the waffle maker again with oil spray
      • Repeat with the remaining 2 portions of batter
      • Enjoy immediately or refrigerate

  • Lupin Flour Waffle Bread II The Keto Kitchen @ youtube.com (07/22)
    • Ingredients
      • 1.5 tbsp Lupin Flour (Miracle Flour)
      • 2 tsp Sweetener (Erythritol)
      • 1/4 tsp Baking Powder
      • 1 tsp Water
      • 1 Egg (3 tbsp egg whites)
      • 1 tbsp Mayonnaise (Miracle Whip Light)
    • Instructions
      • In a small bowl, add all dry ingredients and mix well
      • Then add the water and egg; mix
      • Add the mayonnaise, and mix until you have a smooth batter
      • Heat your waffle iron and grease the plate
      • Once heated, add the batter, close the lid and cook for approx 3 minutes,
        or until the waffle has puffed up and is not sticking to the waffle maker
    • Notes
      • This recipe is for a full-size waffle maker, not a mini

  • No Cheese Chaffles @ youtube.com (keto Kitchen Chaos with Jackie) (07/22)
    • Ingredients
      • 1 egg, beaten
      • 1 teaspoon coconut flour
      • 1 Tablespoon mayo
      • pinch of baking powder
    • Instructions
      • The batter is very thin
      • She cooked the chaffles about 5 minutes
      • You can put these in the toaster because they don't have any cheese
    • Notes
      • Pease notice how similar this recipe is to the Lupin Flour Waffle Bread II

  • "Wonder Bread" Chaffle (mayonnaise, no cheese) (07/22)
    • Ingredients
      • 1 large egg, beaten
      • 1 TB almond flour
      • 1 TB mayonnaise
      • 1/8 tsp baking powder
      • 1 tsp water
    • Instructions
      • Mix the ingredients together (a plunger whisk works great)
      • Pour half into a mini waffle maker (or split between two)
      • Cook for roughly 3 minutes, or until you no longer see steam coming from your waffle maker
      • Remove to wire rack and allow to cool

• Waffles, Savory
  • Best Bread Chaffle Recipes @ youtube.com (07/22)
    • "Wonder Bread" Chaffle (mayonnaise, no cheese) (07/22)
    • Sandwich Bread Chaffle (shredded mozzarella) (07/22)
    • Everything Bagel Chaffle (mayonnaise and shredded mozzarella) (07/22)
    • Light Garlic Bread Chaffle (cream cheese) (07/22)
    • Best White Bread (cream cheese) (07/22)
    • Burger Bun (shredded mozzarella, sesame seeds, onion powder) (07/22)

  • Lupin Flour Waffle Recipe @ lowcarbinspirations.com (07/22)
    • Ingredients for Savory Lupin Waffle
      • 1 Tbsp Lupin Flour
      • 1 tsp Tabasco sauce (my favorite is the Smoked Tabasco Sauce)
      • 1 Egg
      • 1 tsp water
      • 1/4 tsp baking powder
    • Instructions
      • Preheat the mini waffle maker
      • In a small bowl, whip the egg
      • Add the remaining ingredients and mix until it's well incorporated
      • Let the mixture sit for about 2 minutes as it will start to thicken a bit
      • Pour 1/2 the mixture into the waffle maker
      • The mixture may seem very watery but don't worry, it will make the perfect waffle
      • Cook it for exactly 2 minutes
    • Notes
      • An egg is 2 tbsp egg white and 1 tbsp yolk (fat)
      • Vegetable oil can be used to replace the yolk IF you are trying to soften the
        glutin proteins (which we don't have)
      • 1 egg yolk has 55 calories, 2.7 g protein, and 4.5 g fat

  • Next Level Chaffles @ youtube.com (07/22)

• Waffles, Savory Pizza
  • Pizza Waffles @ youtube.com (silken tofu, lupin flour, cheese, tomatoes) (07/22)

• Waffles, Sweet
  • Keto Waffles @ ketoforreallifepeople.com (07/22)
    • Ingredients
      • 1/2 cup lupin flour (Miracle Flour)
      • 1/4 cup oat fiber
      • 1/4 cup egg white protein (sub with pea protein)
      • 1 1/2 teaspoon baking powder
      • 3 tablespoons allulose
      • 1/8 teaspoon salt
      • 1/2 teaspoon chicory root (sub with guar gum, xanthan gum, or glucomannan)
      • 2 eggs whisked
      • 2 tablespoons butter melted
      • 1 teaspoon vanilla
      • 1/4 cup heavy cream
      • 3/4 cup almond milk
    • Instructions
      • Sift dry ingredients together in medium size bowl
      • In separate bowl mix wet ingredients together, add to dry ingredients
      • Let sit for one minute to allow baking powder to activate
      • Add batter to waffle maker and cook according to waffle maker instructions

  • Keto Waffles from Kristi Davis @ youtube.com (08/22)

  • Lupin Flour Waffles with Cream Cheese Topping @ onandoffketo.com (07/22)
    • Ingredients for Waffle (little Dash waffle iron)
      • 1 tbsp lupin flour
      • 1 tbsp monk fruit sweetener
      • 1/8 tsp baking powder
      • 1 egg (3 tbsp liquid egg whites)
      • 1 tbsp sour cream
      • 1 tsp water
      • 1/2 tsp vanilla extract
    • Ingredients for Cream Cheese Topping
      • 1 tbsp softened cream cheese
      • 1 tbsp heavy cream
      • 1/2 tbsp monk fruit sweetener
      • 1 tsp vanilla extract
    • Instructions
      • Preheat your waffle iron
      • Beat egg and mix in all other waffle ingredients
      • Cook your waffle for 3 minutes, or until there's no more steam escaping from the sides
      • Meanwhile, whisk topping ingredients together thoroughly
      • Remove waffle from iron; top with cream cheese and your favorite berries
    • Notes
      • 1 waffle with topping has 121 calories, 3.6 carbs, 8.9 g protein, and 71 mg sodium

  • Lupin Flour Waffle Recipe @ lowcarbinspirations.com (07/22)
    • Ingredients for Sweet Lupin Waffle
      • 1 Tbsp Lupin Flour
      • 1 Tbsp Monkfruit Confectioners
      • 1 Egg
      • 1 Tbsp heavy whipping cream
      • 1/4 tsp baking powder
    • Instructions
      • Preheat the mini waffle maker
      • In a small bowl, whip the egg
      • Add the remaining ingredients and mix until it's well incorporated
      • Let the mixture sit for about 2 minutes as it will start to thicken a bit
      • Pour 1/2 the mixture into the waffle maker
      • The mixture may seem very watery but don't worry, it will make the perfect waffle
      • Cook it for exactly 2 minutes
    • Notes
      • An egg is 2 tbsp egg white and 1 tbsp yolk (fat)
      • Vegetable oil can be used to replace the yolk IF you are trying to soften the
        glutin proteins (which we don't have)
      • 1 egg yolk has 55 calories, 2.7 g protein, and 4.5 g fat

• Waffles, Sweet Chocolate
  • Chocolate Lupin Waffle for One @ youtube.com (07/22)
    • Ingredients
      • 1.5 tbsp Lupin Flour (Miracle Flour)
      • 3 tbsp Sweetener (I use Erythritol)
      • 2 tbsp Cocoa Powder
      • 2 Large Eggs
      • 1/2 tsp Baking Powder
      • 1/2 tbsp Psyllium Husk
      • 1/2 tbsp Butter, melted
    • Instructions
      • Mix all ingredients together in a small bowl
      • Once mixed well, let it rest to allow the psyllium to absorb liquid while you
        prepare your waffle iron
      • Heat your waffle iron & grease well
      • Add batter and cook until done (mine took about 3 minutes)
    • Notes
      • You can replace the psyllium husk with oat fiber

  • Keto Oreo Chaffles @ lowcarbyum.com (07/22)

  • Oreo Chaffle Showdown @ youtube.com (07/22)

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Sources

• ALDI
  • Simply Nature Creamy Peanut Butter @ aldi.us (16 oz; $3.89) (08/22)

  • Southern Grove Macadamias, Roasted & Salted @ aldi.us (10 oz; $9.99; 99.9 cents/oz) (08/22)

• Kroger
  • Petite Roasted Unsalted Cashews @ kroger.com (Aisle 6; 13 oz; $9.49; 73.0 cents/oz) (08/22)

  • Simple Truth Cashews, Salted & Roasted @ kroger.com (produce; 32 oz; $13.99; 43.7 cents/oz) (08/22)

  • Simple Truth Macadamia Nuts, Salted & Roasted @ kroger.com (produce; 12 oz; $9.49; 79.1 cents/oz) (08/22)

• Sprouts
  • Roasted Unsalted Cashews @ sprouts.com (08/22)
    • Bulk Whole Roasted Unsalted Cashews: $8.99 lb
    • Sprouts Fancy Cashews, Roasted and Unsalted: 12 oz; $9.49

• Walmart
  • Freshness Guaranteed Brazil Nuts, Raw @ walmart.com (Aisle A1; 8 oz; $5.98; 74.8 cents/oz) (08/22)

  • Freshness Guaranteed Whole Cashews, Unsalted @ walmart.com (Aisle 1; 10 oz; $5.48; 54.8 cents/oz) (08/22)

  • Freshness Guaranteed Sunflower Kernels @ walmart.com (Aisle A1; 11 oz; $3.48; 31.6 cents/oz (08/22)

  • Great Value Deluxe Whole Cashews @ walmart.com (Aisle A20; 30 oz; $14.78; 49.3 cents/oz) (08/22)

  • Great Value Macadamia Nuts @ walmart.com (6 oz; $6.44; $1.07/oz) (08/22)

  • Great Value Pistachios, Shelled @ walmart.com (Aisle A20; 24 oz; $9.98; 41.6 cents/oz) (08/22)

  • Great Value Walnuts, Halves & Pieces @ walmart.com (Aisle A15; 32 oz; $12.38; 38.7 cents/oz (08/22)

  • Nature's Eats Walnut Flour @ walmart.com (15 oz; $6.97) (08/22)
    • Not available at Marsh store
    • Available at Plano supercenter and Montford supercenter
    • Available at amazon.com ($6.97) (08/22)

• Internet
  • Dry Roasted Salted Macadamia Nuts @ nuts.com (1 lb; $23.99; $1.50/oz) (08/22)

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Ketosis

• General Information
  • Gluconeogenesis generates glucose from fat and protein
  • Gluconeogenesis takes place in the liver
  • Your kidneys can boost blood sugar by converting glutamine into glucose
  • Fats consist of glycerol and fatty acids
  • Glycerol can be used to make glucose
  • Fatty acids are converted into acetyl CoA
  • Your body can make glucose from all the amino acids except lysine and leucine

  • Insulin Response, It Comes from Eating Protein Too @ thestrongkitchen.com (09/22)
    • Eating carbs causes an insulin release; protein causes a similar response
    • The type of insulin response varies depending on the protein food source
    • Different proteins are digested and absorbed at different rates
    • Whey protein is absorbed much faster from the digestive tract than casein
    • Foods like meat and eggs are low on the glycemic index, but measure high on the
      insulin index
    • In non-diabetics the insulin response to protein is usually only 20-30% of the
      response you would get from an equal dose of glucose. In diabetics, however, the
      insulin response to protein can be as high as 94% of the equivalent glucose response.
    • Protein also stimulates glucagon, an antagonist to insulin, which can raise
      blood sugar

  • Glucagon, Dietary Protein, and Low-Carbohydrate Diets @ wholehealthsource.blogspot.com (09/22)
    • Glucagon is an hormone secreted by the pancreas; glucagon opposes insulin
    • Glucagon's main job is to keep blood glucose from dipping too low by making sure
      the liver releases enough glucose
    • Glucagon release counterbalances insulin, preventing hypoglycemia when we eat a
      high-protein meal
    • Glucagon does more or less cancel out insulin's effect on blood glucose, and eating
      protein in isolation does not lead to major changes in blood glucose
    • When glucagon is secreted, it goes to the liver first
    • Glucagon also acts directly in the brain to regulate blood glucose

  • Glucagon @ my.clevelandclinic.org (09/22)
    • People with Type 2 diabetes may have glucagon levels that are relatively higher
      than what would be considered normal based on blood glucose levels. This can
      contribute to higher blood sugars.
    • Conditions that can affect your glucagon function:
      • Pancreatitis (inflammation of the pancreas)

  • Glucagon: High & Low Levels + Normal Range @ labs.selfdecode.com (09/22)
    • Glucagon raises blood sugar levels, increases satiety and helps burn fats
    • Glucagon release is also influenced by the nervous system, amino acids, free
      fatty acids, and other hormones
    • Glucagon can be low in both type 1 and advanced type 2 diabetes
    • High-protein and low-carb diets can increase fasting glucagon levels by ~35%
    • High protein diets also increase insulin, a rare case when both glucagon and
      insulin are increased
    • Insulin and glucagon both tell the liver to make more glucose from non-carb
      sources (such as amino acids)
    • Stress causes the pancreas to release more glucagon (and less insulin), which
      increases glucose levels
    • Insulin resistance and high-stress hormones (including cortisol and epinephrine)
      also increase glucagon and blood glucose
    • People with inflamed pancreas had increased glucagon levels, especially during
      the initial inflammatory attack
    • Ways to decrease glucagon levels
      • Avoid prolonged fasting
      • Make sure your diet is well balanced; high protein diets can increase glucagon levels
      • Losing weight can help decrease glucagon levels
      • Manage stress in your life

• DHEA
  • DHEA @ mountsinai.org (09/22)
    • DHEA may make insulin and drugs used to lower blood sugar less effective,
      raising the risk of high blood sugar
    • Metformin (Glucophage) can decrease or lower the levels of DHEA in the body
    • DHEA can also interact with soy, alcohol, licorice, chromium, and fiber

  • Effect of DHEA on Diabetes Melltus and Obesity @ nih.gov (written in 2018) (09/22)
    • Type 2 diabetes is a metabolic disorder that is characterized by an impaired
      capacity to secrete insulin, insulin resistance, or both
    • We investigated the effects of DHEA on glucose metabolism in animal models and
      reported decrease of liver gluconeogenesis
    • A meta-analysis in elderly men and women has found that DHEA supplementation
      has no effects on blood glucose levels

  • Keto Warnings @ livestrong.com (09/22)
    • Diabetic people are advised by the Mayo Clinic to avoid DHEA supplements,
      because they can cause increased blood sugar and insulin resistance

  • DHEA and 7-Keto @ dcnutrition.com (09/22)
    • A group of postmenopausal women were given 50 milligrams of DHEA daily for three
      weeks. Their insulin tissue sensitivity increased and their serum triglycerides were
      lowered, indicating improved glucose handling.

  • Effect of Long-Term DHEA Treatment on Glucose Metabolism @ sciencedirect.com (09/22)

  • Effect of DHEA on Biomarkers for Diabetes @ blog.designforhealth.com (09/22)
    • There was a significant decrease in fasting glucose levels with DHEA
      supplementation in doses at 50 mg per day
    • There was a more significant reduction in fasting glucose levels in individuals
      60 years of age and older
    • Several studies have demonstrated an association between low DHEA levels and
      the development of complications with type 2 diabetes

• High Levels of Fat
  • High levels of fat in the blood affect the body’s ability to clear sugar from
    the blood as well

  • Dosing Insulin for Dietary Fat: How Fat Affects Your Blood Sugar @ diabetesstring.com (09/22)
    • Dietary fat and protein affect your blood sugar
    • A meal containing 8 grams of fat won’t have a noticeable impact on your blood sugar
      levels, but eating more than 15 grams of fat in one sitting or short period of time
      will absolutely create some trouble
    • Dietary fat slows down the digestion of carbohydrates
    • When you eat a meal containing 30 or more grams of fat, that high-fat content can
      actually impact your blood sugar for up to 12 hours
    • Normally, your liver produces a very small amount of glucose all day long, 24 hours a day
    • When you eat a very large amount of fat, your liver produces more glucose because of
      insulin resistance. Your liver senses heightened levels of insulin resistance due to the
      large fat quantity and try to balance this by producing more glucose.
    • In people with diabetes, it means we need to take more insulin for sometimes up to
      12 hours after a very fatty, heavy meal.

• High Levels of Protein
  • Protein: Metabolism and Effect on Blood Glucose Levels @ nih.gov (09/22)
    • Fat has little, if any, effect on blood glucose levels, although a high fat intake
      does appear to contribute to insulin resistance
    • Protein has a minimal effect on blood glucose levels with adequate insulin
    • With insulin deficiency, gluconeogenesis proceeds rapidly and contributes to an
      elevated blood glucose level

• Effects of Free Fatty Acid Elevation on Postabsorptive Endogenous Glucose Production and
  Gluconeogenesis in Humans @ nih.gov (09/22)
  • High plasma Free Fatty Acid concentrations increase the percent contribution of
    gluconeogenesis to endogenous glucose production, and may contribute to increased rates
    of gluconeogenesis in patients with type 2 diabetes

• Direct and Indirect Effects of Amino Acids on Hepatic Glucose Metabolism in Humans @ nih.gov (09/22)
  • The study was designed to examine the contribution of direct (substrate-mediated)
    and indirect (hormone-mediated) effects of amino acids on hepatic glucose metabolism
    in healthy men
  • Somatostatin was used to inhibit endogenous hormone release
  • Conditions of postprandial amino acid elevation stimulate secretion of insulin and
    glucagon without affecting glycaemia despite markedly increased gluconeogenesis.
  • Impaired insulin secretion unmasks the direct gluconeogenic effect of amino acids and
    increases plasma glucose.

• Glycolysis and Gluconeogenesis @ amboss.com (09/22)
  • In gluconeogenesis glucose is synthesized from noncarbohydrate precursors such as
    glucogenic amino acids (mainly alanine and glutamine), odd-chain fatty acids, glycerol,
    pyruvate, and lactate
  • All amino acids, except for leucine and lysine, can be used as substrates for
    gluconeogenesis
  • Gluconeogenesis occurs almost exclusively in the liver
  • Fructose 1,6-bisphosphatase is the rate-limiting enzyme for gluconeogenesis
  • The metabolism of glucose is mainly controlled by hormones such as insulin (which
    stimulates glycolysis) and glucagon (which stimulates gluconeogenesis)
  • Sites of gluconeogenesis
    • Primarily carried out in the liver
    • Renal cortex
    • Intestinal epithelium

• Dietary Protein Contribute Little to Glucose Production, Even Under Optimal Gluconeogenic
  Conditions in Healthy Humans @ nih.gov (09/22)

• Dynamic Adaptation of Nutrient Utilization in Humans @ nature.com (08/22)

• Glucogenic Amino Acids @ sciencedirect.com (09/22)

• Fuel Sources @ pressbooks-dev.oer.hawaii.edu (09/22)

• Ketogenic Diet
  • Metabolic Effects of the Very-Low-Carbohydrate Diets @ nih.gov (09/22)
    • Insulin is not needed for glucose uptake and utilization in man
    • Both muscle fat and carbohydrate burn in an amino acid flame

  • A Ketosis Biochemistry Primer @ climbingnutrition.com (09/22)

  • The Ketogenic Diet @ climbingnutrition.com (08/22)
    • Eat less than 25 carbs a day to enter ketosis

  • Ketosis Biochemistry Primer @ climbingnutrition.com (08/22)

  • Can We Convert Fats Into Carbohydrates @ climbingnutrition.com (08/22)

  • Dietary Protein and the Blood Glucose Concentration @ nih.gov (08/22)
    • Approximately 32–46 g of high-quality dietary protein/day is required to
      maintain protein balance
    • The excess food-derived amino acids then are oxidized as fuel directly, or
      indirectly after conversion to glucose
    • For most common proteins, 50–80 g of glucose can be derived from 100 g of
      ingested protein
    • Ingested protein per se does not increase the circulating glucose concentration

  • Control of Glycaemia @ nih.gov (08/22)
    • Fasting hyperglycaemia results primarily from excessive release of glucose by
      the liver due to increased gluconeogenesis
    • Postprandial hyperglycaemia results from both impaired suppression of hepatic
      glucose release and impaired skeletal muscle glucose uptake

• Quantified Diabetes
  • 16 Sugar Substitutes Reviewed by Serious Keto @ youtube.com (08/22)

  • Allulose
    • Effects of Food Ingredients of Blood Glucose: Allulose @ quantifiedediabetes.com (08/22)

    • I Ate 50 Grams of Allulose by Black Sheep Keto @ youtube.com (08/22)

  • Erythritol
    • Serum Glucose, Insulin Levels, and Erythritol Balance After Oral Administration of Erythritol @ nih.gov (08/22)

  • Oat Fiber
    • Oat Fiber is considered to be poorly fermentable

    • Fermentation of Oat Fiber in the Rat Intestinal Tract @ nih.gov (08/22)
      • Fiber from husk was only 0.5% soluble and nearly completely resistant to fermentation
      • Fiber from bran (38% soluble) and white flour (24% soluble) was more fermentable
        (62% and 55% of the intake, respectively)
      • Fiber from commercial bran (37% soluble) was most extensively fermented; only 19%
        of the fiber could be detected in feces

    • Effects of Food Ingredients on Blood Glucose: Oat Fiber @ reddit.com (08/22)

    • Effects of Food Ingredients on Blood Glucose: Oat Fiber @ quantifieddiabetes.com (08/22)

    • "Keto" Baking Products to AVOID @ sw-ke.facebook.com (08/22)
      • Vital Wheat Gluten, Flax-Meal, Lupin Flour, CarbQuick, Tapioca Fiber, Yeast, Chia,
        Cassava Flour, OAT FIBER
      • If you want to be successful on the keto diet, you can not subtract fiber from the
        total carbohydrates to get this magic "net" carb number. You must count fiber in your
        carbohydrates.

  • Resistant Starch
    • Resistanct Wheat Starch @ quantifieddiabetes.com (08/22)
      • Resistant wheat starch increases my blood sugar by 76% that of glucose (by iAUC),
        but with a slower rise, lower peak (33% that of glucose), and much longer tail
      • Even insoluble fibers can range in impact from 0.4 - 76% of glucose

  • Whey Protein and Olive Oil
    • Whey Protein & Olive Oil @ quantifieddiabetes.com (08/22)
      • Olive oil had a negligible effect on my blood sugar
      • Whey protein isolate increases my blood sugar by ~20% that of glucose (by iAUC),
        but with a slower rise

Top of Page

Protein Quality

• General Information
  • Complete protein contain all 9 essential amino acids; incomplete proteins are
    missing one or more amino acids
  • Essential amino acids: histidine, isoleucine, leucine, lysine, methionine,
    phenylalanine, threonine, tryptophan, and valine
  • Animal products (chicken, eggs, dairy, and seafood) tend to be complete proteins
  • Incomplete proteins tend to be plant-based
  • Complete plant-based products include quinoa, buckwheat, and soy
  • Legumes such as lentils, beans, edamame/soybeans as well as nuts, seeds and
    whole grains are good vegetarian sources of protein

• The Protein Digestibility-Corrected Amino Acid Score @ academic.oup.com (08/22)
  • Amount of protein needed to upgrade 1 gram of wheat protein to obtain the lysine
    requirement level of 58 mg/g mixed crude protein
    • Beef: 1.0 gram
    • Cow's milk: 1.6 grams
    • Egg: 2.6 grams
    • Soy: 6.2 grams

• Protein Digestibility-Corrected Amino Acid Score @ nih.gov (08/22)

• Protein Digestibility Corrected Amino Acid Score @ wikipedia.org (08/22)
  • 1.00: cow's milk, eggs, soy protein, whey
  • 0.95: chicken
  • 0.91: soy
  • 0.90: pea protein concentrate (isolate)
  • 0.75: black beans
  • 0.73: vegetables
  • 0.52: peanuts

• Digestible Indispensable Amino Acid Score @ wikipedia.org (09/22)
  • Milk Protein Concentrate: 1.10
  • Soy Protein Concentrate: 0.898
  • Chickpeas: 0.83
  • Roasted peanuts: 0.434
  • Gelatin: 0.02

• Comprehensive Overview of Quality Plant- and Animal-Sourced Proteins @ nih.gov (09/22)
  • Soy and whey proteins fall into the high‐quality protein range
  • Gelatin, corn, wheat, hemp, fava bean, oat, pea, canola, rapeseed, lupin, and
    rice proteins lie in the no quality claim category
  • Potato, soy, and pea proteins seem the most promising plant‐based complementary sources

• Protein - Which is Best? @ jssm.org (08/22)

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created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on September 16, 2022

URL: http://www.bonniehill.net/pages/lcketo.html