Beruflich Dokumente
Kultur Dokumente
Easy & Delicious Recipes for Gluten-Free,
Grain-Free, Paleo, Low-Carb and Ketogenic
Diets
Your Free Gift
Table of Contents
Introduction
Ketogenic Diet
What to Eat?
What to Avoid?
Pastry Ingredients
Keto Breads
Coconut Flatbread
Thanksgiving Bread
Spicy Bread
Keto Buns and Bagels
Hearty Herbed Buns
Coconut Bagels
Garlic Bagels
Cauliflower Bagels
Cute Puffy Buns
Healthy Bagels
Pumpkin Bagels
Keto Crackers
Seed Crackers
Apple Crackers
Almond Crackers
Pepper Crackers
Keto Breadsticks
Sesame Breadsticks
Garlic Breadsticks
Cauliflower Breadsticks
Herb Breadsticks
Cheesy Breadsticks
Keto Muffins
Blueberry Muffins
Zucchini Muffins
Blender
Mixer
Food Processor
Oven
Pastry Brush
Cheese Grater
Cooking Measurement Conversion
Our Recommendations
Recipe Index
Introduction
The ketogenic (or “keto”) diet is one of the trendiest and probably the most
discussed and mysterious ways of slimming and revitalizing. It’s an unusual
diet that makes your body produce energy out of lipids rather than
carbohydrates.
You can eat your favorite meats and proteins and keep losing
weight.
Enthusiasts of the low-carb diet know that while it allows for meat, fish, eggs,
butter, cream, cheese, nuts, herbs and spices, it excludes bread.
This book is a gift for all the low-carb eaters and bread-lovers, as each of
its recipes has been tailored to comply with every existing low-carb rule and
can be freely added to a keto-menu. Take a try on various crunchy loaves and
choose your favorites. There is nothing like a bunch of fresh fragrant bread
with a piece of fancied butter, cheese or bacon for a great breakfast! All the
kinds and flavours you could have only dreamt about are now there for you to
cook and eat.
This is a splendid way to make sure that you are always in a good mood
and never feel hungry. Nevertheless, please don’t forget to take your
vitamins and advise your GP.
Ketogenic Diet
Popular diets keep coming and going, and the newest love of nutritionists is
the ketogenic diet. It’s been recognized as the most reasonable approaches to
slimming down, allowing for sound and appropriate foods along with gradual
and stable weight loss.
People need glucose to keep functioning. It’s a key source of energy, and
something that our body cannot produce but rather derives from
carbohydrates in the food. There is a small stock of this biological fuel in your
liver and muscles, but it’s only enough for about one day’s time. Once you’ve
stopped eating carbohydrates, your body will extract glucose from proteins.
Should the amount of glucose from proteins be insufficient, it will switch
to the substitutes named ketones.
What Ketones Do
When short of glucose, our liver starts producing ketones from our fat
deposits.
When on a ketogenic diet, we consume a lot of fats and animal proteins and
very few carbohydrates.
The best thing about this diet is that you will never feel hungry.
· Fish
· Seafood
· Low-carb vegetables (cauliflower, cabbage, avocado, broccoli,
zucchini)
· Meat
· Eggs
· Natural fat sauces
· High-fat dairy
· Nuts
· Berries
· Water
· Coffee
· Tea
· Bone broth
What to Avoid?
· Grains
· Beans
· Legumes
· Fruits
· Starchy vegetables
· Sugars
· Low-fat dairy
· Alcohol
· Sweetened beverages
How to Make Grain-Free Baking?
Of course, low-carb baking is different and uses some distinct ingredients,
thus not each loaf will come out similarly fluffy and crunchy at the start. Just
take your time, be patient, and you will learn to bake some excellent bread.
The ketogenic diet excludes flour and cereal products.
But now we have a solution for everyone who wants to go low-carb and
cannot see their meal without a piece of bread. Of course, any baking depends
on the specific ingredients, and in particular healthy baking. We suggest you
replace prohibited flour with almond, coconut, or ground psyllium husk
powder.
Pastry Ingredients
Almond powder is a gluten-free kind of flour made from almond nuts. It can
easily be made at home, as all you need is to grind some almonds—for
example, in a blender, coffee mill, or spice grinder.
Pour boiling water over the washed nuts several times; peel; simmer; and
grind them in a blender, coffee mill or spice grinder. Be careful not to
overgrind, as from a certain point the almonds will excrete oil, turning your
flour into nut-butter. Sift the powder produced at the previous steps and
regrind any larger particles.
Such flour is very hygroscopic, which means that it can absorb and retain
moisture. Therefore, the almond bakery is less likely to stale and will stay
fresh for a longer time.
It is said that you can never add too many nuts, and almond flour really can
contribute to the taste and nutritional value of almost any meal. It’s sweet and
somewhat milky flavor will make any recipe more festive and distinct, and
goes great in any kind of dough, nut-cream, or sweets.
Advantages of Coconut Flour:
As coconuts are not grains, the flour produced from them do not
cause the problems associated with the use of cereal proteins.
Coconut flour contains more protein, fiber, and iron than wheat
flour.
The protein content in the coconut flour is comparable or higher
than in wholegrain wheat (and still without gluten-related
problems!)
And here comes a special bonus… coconuts contain lauric fatty
acid that’s also present in breast milk and famous for its antiviral
and antibacterial properties.
Unlike coconut butter, cream, and milk, the flour produced from
dried coconut flesh does not have the distinctive exotic taste.
Disadvantages of Coconut Flour:
We are often asked if one type of flour can be substituted for another. It can,
and these are the proportions:
1 cup of almond flour = ⅓ cup of coconut flour
Keep in mind that the proportions may vary subject to a specific flour
manufacturer.
We don’t use sugar to sweeten the foods, but there are some great
substitutes:
Stevia – Gl:0
This herb is also known as the sugar leaf. It lowers blood pressure, has an
anti-inflammatory effect, and can be used by diabetics.
Allulose – Gl:0
Erythritol – Gl:0
This is a substance contained in fruit, vegetables, and sweet corn. It’s low in
calories and doesn’t affect the blood sugar level.
Let us finish with the main tip of keto baking: to avoid lumps, keep all
ingredients at room temperature before cooking.
When on a keto diet, you do not need bread. But if you love it, our recipes
can make your culinary experience full again.
Keto Breads
Keto Almond Bread
Servings: 20 slices
Prep Time: 10 minutes
Crafty Jalapeno Bread
Servings: 4
Prep Time: 10 minutes
Cooking Time: 50 minutes
INGREDIENTS:
· 4 ounces bacon
· 3 jalapenos, sliced
· 6 eggs
· ½ cup ghee, melted + more for greasing
· ¼ cup water
· ¼ teaspoon baking soda
· ½ cup coconut flour, sifted
· ½ teaspoon salt
DIRECTIONS:
1. Pre-heat your oven to 375 ° F.
2. Place bacon and sliced jalapenos on a baking tray and roast for 10
minutes, making sure to flip halfway through.
3. Once done, take them out and let them cool.
4. Discard seeds from the roasted jalapenos.
5. Add bacon and jalapenos to food processor and pulse until combined.
6. Take a bowl and add eggs, ghee, baking soda, water, coconut flour, and
salt.
7. Add jalapenos and bacon to the batter and mix well.
8. Grease your baking dish with ghee and pour batter in the pan; bake for 40
minutes at 375 ° F.
9. Let it cool, slice, and enjoy!
Cinnamon Bread
Servings: 10 slices
Servings: 4
Servings: 8
Servings: 8
Servings: 12 slices
Servings: 4
Prep Time: 15 minutes
Cooking Time: 40 minutes
INGREDIENTS :
· 4 whole eggs
· 1 cup water
· 2 tablespoons apple cider vinegar
· ¼ cup + 1 teaspoon coconut oil, melted
· ½ teaspoon garlic powder
· ½ cup coconut flour
· ½ teaspoon baking soda
· ¼ teaspoon coarse salt
DIRECTIONS:
1. Pre-heat your oven to 350 ° F.
2. Grease a baking tin with 1 teaspoon coconut oil; put it to the side.
3. Add eggs to a blender along with water, vinegar, and ¼ cup coconut oil;
blend for half a minute.
4. Add garlic powder, baking soda, coconut flour, and salt; blend for one
minute.
5. Transfer to the baking tin.
6. Bake for 40 minutes.
7. Serve and enjoy!
Coconut Flatbread
Servings: 4
Servings: 6
Prep Time: 10 minutes
Cooking Time: 35 minutes
INGREDIENTS :
· ¼ teaspoon sea salt
· ½ cup chicken broth
· ½ cup walnuts
· ½ cup coconut flour
· 1 onion, chopped
· 1 tablespoon fresh rosemary, chopped
· 1 tablespoon grass-fed organic ghee
· 1 teaspoon baking soda
· 10 sage leaves, finely chopped
· 1½ cups almond flour
· 2 stalks celery, chopped
· Pinch of nutmeg, freshly grated bacon
DIRECTIONS:
1. Pre-heat your oven to 350 ° F.
2. Add ghee to a frying/sauce pan and melt over medium heat.
3. Add celery and onion to the pan and sauté for 5 minutes.
4. Add walnuts and sauté for a few minutes.
5. In a large bowl, add nutmeg, rosemary sage, salt, baking soda, coconut
flour, and almond flour; mix.
6. Add sautéed mixture to the dried ingredients, as well as the broth and
eggs.
7. Mix until you have a nice batter.
8. Fold in bacon.
9. Spread thick batter into loaf pan and bake for 35 minutes.
10. Once a toothpick comes out clean, serve and enjoy!
Spicy Bread
Servings: 4-6
Prep Time: 15 minutes
Cooking Time: 40 minutes
INGREDIENTS :
· 6 large whole eggs
· 3 large jalapenos
· 4 ounces turkey bacon
· ½ cup ghee
· ¼ teaspoon baking soda
· ¼ teaspoon salt
· ¼ cup water
· ½ cup coconut flour
DIRECTIONS:
1. Pre-heat your oven to 400 ° F.
2. Cut jalapenos into slices.
3. Cut turkey bacon into thick slices.
4. Place jalapenos and bacon on a baking tray; roast for 10 minutes.
5. Flip and bake for 5 minutes more.
6. Remove seeds from the jalapenos.
7. Place jalapenos and bacon slices to a food processor; blend until smooth.
8. In a large bowl, add eggs, ghee, and ¼ cup water.
9. Mix well; then add coconut flour, baking soda, and salt, and stir.
10. Add jalapeno and bacon mix.
11. Use a bit of ghee to grease the loaf pan.
12. Pour batter into loaf pan.
13. Bake for 40 minutes.
14. Enjoy!
Keto Buns and Bagels
Hearty Herbed Buns
Servings: 6
Servings: 8 bagels
Servings: 6 bagels
Servings: 12
Servings: 6 buns
Servings: 6
Prep Time: 10 minutes
Servings: 10 buns
Servings: 3 buns
Servings: 8 bagels
Servings: 22 crackers
Prep Time: 10 minutes
Cooking Time: 5-8 minutes
INGREDIENTS :
· 1 cup almond flour
· 1 tablespoon fresh rosemary, chopped
· ¼ teaspoon salt
· ½ teaspoon garlic powder
· Dash of pepper
· 2 tablespoon melted butter
· 2 whole eggs
· 2 tablespoons water
DIRECTIONS:
1. Pre-heat your oven to 375 ° F.
2. Line cookie sheet with parchment paper and put it to the side.
3. Add listed ingredients to a bowl and mix until combined.
4. Use a ½-tablespoon measure to scoop out the batter onto a cookie sheet,
forming crackers.
5. Bake for 5-8 minutes.
6. Once crispy, take them out and serve.
7. Enjoy!
Seed Crackers
Servings: 72 crackers
Servings: 30 crackers
Servings: 75 crackers
Servings: 36 crackers
Servings: 40 crackers
Servings: 20 crackers
Servings: 75 crackers
Prep Time: 15 minutes
Cooking Time: 120 minutes
INGREDIENTS:
· 1 garlic clove, minced
· 1 cup coarsely chopped sweet onion
· 2 teaspoon fresh thyme leaves
· ¼ cup avocado oil
· ¼ teaspoon Himalayan salt
· Freshly ground black pepper
· ¼ cup sunflower seeds
· 1½ cups roughly ground flax seeds
DIRECTIONS:
1. Pre-heat your oven to 225 ° F.
2. Line two baking sheets with parchment paper and put to the side.
3. Add garlic, onion, thyme, oil, salt, and pepper to a food processor.
4. Add sunflower and flax seeds; pulse until pureed.
5. Transfer batter to prepared baking sheets and spread evenly; cut into
crackers.
6. Bake for 60 minutes.
7. Remove parchment paper and flip crackers; bake for another hour.
8. If crackers are thick, it will take more time.
9. Remove from oven and let them cool.
10. Enjoy!
Crunchy Flax and Almond Crackers
Servings: 5 breadsticks
Servings: 8 breadsticks
Servings: 5 breadsticks
Servings: 5 breadsticks
Servings: 5 breadsticks
Prep Time: 10 minutes
Cooking Time: 20 minutes
INGREDIENTS:
· 2 cups shredded mozzarella cheese
· 2 tablespoons coconut flour
· 2 whole eggs
· 1 pinch of salt
Toppings:
· ½ cup shredded parmesan cheese
· 1 tablespoon Italian seasoning
· ½ teaspoon garlic powder
DIRECTIONS:
1. Pre-heat your oven to 350 ° F.
2. Line a baking sheet with parchment paper.
3. Add mozzarella cheese, coconut flour, eggs, and salt to a food processor.
4. Process until smooth.
5. Scoop mix onto the lined baking sheet and flatten to 1-inch thickness,
forming a square.
6. Bake for 15 minutes.
7. Remove from oven and sprinkle with parmesan cheese, Italian seasoning,
and garlic powder
8. Bake for 5 minutes more.
9. Remove from oven and let sticks cool for 10-15 minutes.
10. Slice and serve.
11. Enjoy!
Keto Muffins
Just-a-Minute Worth Muffins
Servings: 2
Servings: 6 muffins
Servings: 6 muffins
Servings: 12 muffins
Servings: 6
Prep Time: 5 minutes
Cooking Time: 15-20 minutes
INGREDIENTS:
· 3 spring onions, chopped
· 1 bell pepper, diced
· 4 cherry tomatoes, chopped
· 1 handful spinach
· ¼ - ½ teaspoon salt
· 6 whole eggs
· 1 teaspoon curry powder
DIRECTIONS:
1. Pre-heat your oven to 375 ° F.
2. Grease muffin tin and set to the side.
3. Add vegetables to a bowl and season with salt; toss.
4. Beat eggs and add to the veggies.
5. Mix well.
6. Sprinkle with curry powder.
7. Pour batter into muffin tin.
8. Bake for 15-20 minutes.
9. Let it cool and serve.
10. Enjoy!
Spice Friendly Muffins
Servings: 12 muffins
Prep Time: 5 minutes
Servings: 6 muffins
Prep Time: 10 minutes
Cooking Time: 20 minutes
INGREDIENTS:
· ¾ cup blanched almond flour
· ¼ cup golden flaxseed meal
· ⅓ cup Erythritol
· 1 teaspoon baking powder
· 2 tablespoons poppy seeds
· ¼ cup melted salted butter
· ¼ cup heavy cream
· 3 large whole eggs
· Zest of 2 lemons
· 3 tablespoons lemon juice
· 1 teaspoon vanilla extract
· 25 drops of liquid Stevia
DIRECTIONS:
1. Pre-heat your oven to a temperature of 350 ° F.
2. Take a mixing bowl and add poppy seeds, almond flour, and Erythritol.
3. Add the flaxseed meal as well and stir completely.
4. Add the melted butter.
5. Pour in heavy cream and eggs.
6. Mix everything well.
7. Add baking powder, vanilla, lemon juice, Stevia, and lemon zest.
8. Mix everything to incorporate well.
9. Pour the batter into cupcake molds and bake for 20 minutes until a brown
texture.
10. Cool the muffins on a cooling rack for 10 minutes and serve!
Exquisite Egg Muffins
Servings: 6 muffins
Servings: 6 muffins
Servings: 12 muffins
Prep Time: 5 minutes
Servings: 12 muffins
Prep Time: 10 minutes
Cooking Time: 20 minutes
INGREDIENTS:
· 6 whole eggs
· 2 cups broccoli, steamed and food processed
· 2 tablespoons coconut oil, soft
· ½ cup coconut flour
· ½ teaspoon salt
· ½ teaspoon baking soda
DIRECTIONS:
1. Pre-heat your oven to 350 ° F.
2. Prepare your muffin tin and set it to the side.
3. In a bowl, whisk eggs and then add broccoli and coconut oil.
4. Take another bowl and add dry ingredients; mix well. and add egg mix
5. Combine egg mix and dry mix; gently mix until fully combined.
6. Pour batter into muffin tin and bake for 20 minutes until golden brown.
7. Remove and let muffins cool.
8. Serve and enjoy!
Vanilla Cloud Cakes
For the frosting:
Servings: 24 muffins
Prep Time: 10 minutes
Cooking Time: 20 minutes
INGREDIENTS:
· 2 cups almond flour
· 2 teaspoons baking soda
· ¼ cup avocado oil
· 1 whole egg
· ¾ cup almond milk
· ½ cup Erythritol
· ½ cup apple sauce
· Zest of 1 orange
· 2 teaspoons ground cinnamon
· 2 cup fresh cranberries
DIRECTIONS:
1. Pre-heat your oven to 350 ° F.
2. Line a muffin tin with paper muffin cups and set to the side.
3. Combine flour and baking soda in a bowl.
4. Take another bowl and whisk in all remaining ingredients, then and flour
mixture; combine well.
5. Pour batter into prepared muffin tin and bake for 20 minutes.
6. Once done, let it cool for 10 minutes.
7. Serve and enjoy!
Apple and Almond Muffins
Servings: 6 muffins
Mixer
This little helper is something every person should have in their kitchen. It is
a very handy kitchen tool, as it does the heaviest work – kneading the dough.
Within 5 minutes you can have super pliable and soft dough, and keep
your energy for something else. When making pizza, you have to knead your
dough at least 10 minutes to activate the gluten and make the dough elastic.
But if you have a mixer with a hook attachment, you can focus on making the
sauce and leave the dough up to this genius helper. This kitchen tool is great
to use for any type of dough, including heavier pastries.
Food Processor
A famous motor-driven kitchen appliance to cook food. Unlike blenders, the
food requires a particular amount of liquid to move particle around its blade.
It is good for kneading and mixing doughs, pureeing, grating cheese or
shredding and grinding items.
Oven
An oven is essential for drying, baking or heating of meat, batter, dough, and
vegetables. You can use it for heating, roasting, and baking.
Pastry Brush
Basting brush or pastry brush looks similar to a paintbrush. It is made of
nylon or plastic fiber. It is used to spread glaze, oil or butter on food.
Cheese Grater
Pizza is a delicious dish, and we all would agree it would not be the same
without cheese on it. Cheese is a staple ingredient for pizza making, and when
speaking about the cheese, it cannot be used in large slices on the pizza. To
get your cheese perfectly grated, use stainless-steel cheese graters. They
will perfectly grate the cheese and make it properly prepared for use on pizza.
Besides grating the cheese, you can grate some other ingredients as well, like
salami or bell peppers.
Cooking Measurement Conversion
1/16 a dash
teaspoon
1/8 a pinch
teaspoon
3 1 tablespoon
teaspoons
¼ cup 4 tablespoons
½ cup 8 tablespoons
¾ cup 12 tablespoons
1 cup 16 tablespoons
1 pound 16 ounces
1 quart = 2 4 cups
pints
1 gallon = 4 16 cups
quarts
Grocery Shopping List
Dairy
Coconut Milk Oils, Vinegar, &
Almond Milk Condiments
Almond Butter Extra-virgin Olive Oil
Butter Coconut Oil
Ghee Avocado Oil
Sour Cream Apple Sider Vinegar
Peanut Butter Tahini Paste
Mozarella Cream of Tartar
Parmesan Meat
Cream Cheese Bacon
Eggs Lard
Fruits
Apple Dried Herbs,
Orange Vegetables & Spices
Cranberry Oregano
Blueberry Garlic Powder
Onion Powder
Parsley
Basil
Vegetables
Mushrooms Seasonings
Onion Salt
Carrots Vanilla
Cauliflower Stevia
Broccoli Cinnamon
Celery Pepper
Pumpkin Spinach
Pepper Garlic
Bell Pepper Ginger
Tomatoes Lemon
Zucchini Thyme
Sage
Sweets Rosemary
Erythritol Nutmeg
Cocoa Powder Cumin
Sugar-Free Caramel Paprika
Syrup Curry
Swerve
Cardamon
Beverages
Chicken Broth
From the Author
I’ve been a professional chef for over fifteen years and a passionate
advocate for the ketogenic diet. My areas of expertise include recipe
development, healthy meal plans, and professional cooking. I help people
to be more healthy while still enjoying delicious food.
I have loved baking since my childhood. I always collect new recipes as well
as develop my own. First, I learned how to bake classic pies, then plunged
into traditional European recipes. I studied the art of baking with the best
American and European chefs.
I’m baking at work and at home. In the bakery, my assistants help me, and the
technologists and cooks improve the recipes and methods of baking. At home,
I bake with my family, and even the children participate in this fascinating
process.
And I generously share my keto bread recipes and the secrets of mastery with
my readers. Let your house be filled with the cozy smell of freshly baked
bread!
Our Recommendations
Recipe Index
A
Almond Crackers
Blender
Blueberry Muffins
Cauliflower Bagels
Cauliflower Breadsticks
Cheese Grater
Cheesy Breadsticks
Cinnamon Bread
Coconut Bagels
Coconut Flatbread
Cooking Measurement Conversion
Crafty Jalapeno Bread
Food Processor
G
Garlic Bagels
Garlic Breadsticks
Gentle Cinnamon Muffin Swirls
H
Healthy Bagels
J
Just-a-Minute Worth Muffins
K
Keto Almond Bread
Keto Breads
Keto Breadsticks
Keto Crackers
Keto Muffins
Ketogenic Diet
Kitchen Tools
Mixer
Multi-Colored Breakfast Muffins
O
Onion Thyme Crackers
Our Recommendations
Oven
P
Pastry Brush
Pastry Ingredients
Pepper Crackers
Pumpkin Bagels
Rosemary Crackers
Sandwich Bread
Savory Keto-Friendly Muffins
Seed Crackers
Sesame Breadsticks
Spicy Bread
Spicy Chili Crackers
Tahini Buns
Thanksgiving Bread
What to Avoid?
What to Eat?
Zucchini Muffins
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