This breakfast literally saved me in all those freezing winter mornings, when it was pouring rain. I needed something warm, creamy, soft, satiating. I needed porridge, but using oats was out of the question. Fortunately there seems to be a ketogenic version of everything, so here it is! A beautiful porridge (or oatmeal) perfectly ketogenic, rich in proteins and good fats, warming exactly like its original counterpart. Nutrition Facts KCal: Carbs: Fats: Protein: Ketogenic Ratio (KR): Ingredients: 2 tablespoons of flaxmeal 2 tablespoons of almond flour 1 tablespoon of protein powder, preferred flavor (optional) 1 tablespoon shredded coconut 1 tablespoon of hazelnuts chunks 3 teaspoons of chia seeds a glass of hot water Dried fruit / seeds / dark chocolate / coconut flakes to taste for garnish Mix the dry ingredients in a bowl. Add the hot water and stir well. Let it sit for a few minutes to make the chia seeds and flax meal gelatinizing. I suggest you to leave the bowl to rest in a bain-marie so the temperature in the meantime does not drop, if you want to consume this notmeal hot (it is good even cold, but in winter you have to warm the tummy in some way!). I do not recommend heating it directly in a pan because the excessive heat could ruin the beautiful omega-3 contained in the seeds.
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I have to confess something to you: The fat bombs are the reason why I can stay in this diet without regrets and without feeling "on a diet". The ability to have these "sweets" at any time of day, without any guilt is really fantastic! So I always keep a good stock in the freezer in different "flavors". The possibilities are endless, I will present my favorite variants, but you can really go wild! Nutrition Facts: For 7 servings Kcal: 66 * Total carbohydrates: 0.1* Fats: 7.4 * Protein: 0.1 * * Excluding the "flavor" added, nut butters or powdered proteins significantly increase the values of proteins and carbohydrates Ketogenic Coefficient (KR): 7.47 (Good Choice) Method: If necessary, melt coconut oil and margarine in a bain-marie. Add the coconut milk and mix well. Distribute the mixture obtained in 7 muffin's silicon molds. In each mold you can add an ingredient of your choice to give a particular "taste". My favorites are: Bounty: Dehydrated cocoa and coconut Bacio perugina: Cocoa powder and chopped hazelnuts Peanut Butter Cups: Peanut butter and cocoa powder + 2 drops of caramel stevia Almond: Almond butter and almond grains Protein: 1/2 teaspoon of flavored protein powder (for this I use the very practical single portions prozis to the various tastes https://www.prozis.com/it/it/myvegies/sachet-100-vegetable-protein-new-formula -30-g) One of the foods that remind me of my childhood is ricotta bread. This is also one of the few foods that I miss since I became vegan. So you can not imagine my joy when I discovered that this "bread" made with few and very simple ingredients reminds me so much that fragrant and "creamy" aroma. It's so quick to do that you have no excuse for not trying it! Yield: 4 Serving Size: 1/4 load Calories per serving: 97 Fat per serving: 4.4g Carbs per serving: 3g net Protein per serving: 4.4g Fiber per serving: 7.2g Ketogenic Ratio (KR): 1 (Fair, best lowering Carbs) Ingredients: 1/2 cup (50g) coconut flour 2 tbsp (10g) psyllium husk 2 tbsp (14g) ground flax 1 scant tsp baking soda pinch of salt 7/8 cup nondairy milk plus 1 tsp vinegar First of all, let the milk "curdle" by combining the soy milk with vinegar. Keep aside until you have a thick and slightly grainy mixture. Meanwhile add all the dry ingredients in a bowl and stir. When it is ready, add the curdled milk and stir. You should get a soft and "spongy" mixture. Let it sit for at least 5 minutes, so that the liquid is well absorbed. Move the dough on a baking sheet covered with parchment paper and with your hands form a disk about 5 cm high. Engrave a cross on the surface with the help of a knife. Bake in preheated oven at 350°F for one hour (be careful do not try to shorten the time using higher temperature otherwise it does not "rise" and the center could turn out uncooked). Once cooked try to resist at least 30 minutes before serving. (I know, it will be difficult because in the meantime a fragrance of idyllic bread will be released in the kitchen; Recipe inspired by http://meatfreeketo.com/ Cheese means cheese. A cheesecake to be called "cheesecake" MUST have cheese. This I what learned after various attempts to make a vegan version of it. I tried in every way, I brought up tofu, agar agar, vegetable cheeses. All this has been translated into more or less vomiting cakes that the unfortunate guests have declined in a more or less explicit way. (because if I make a cake it can only be because I have guests). This cake is obviously not a cheesecake, but I decided to call it in this way because it is the closest thing with the consistency and enjoyment of the best cheesecake I've ever tried. I keep looking and looking at the macros because they seem too good to be true. Nutrition Facts Serving Size: 1/6 Cake KCal: 191 Carbs: 1 g (net) Proteins: 4 g Fats: 18,7 g Ketogenic Ratio (KR): 3,57 (Good Choice) INGREDIENTS: (For a "5'' mini-cake") For the crust 40 g of coconut flour 1 tablespoon of psillum seed husks 2 tablespoons of coconut oil 3 tablespoons of water (or more, depending on the consistency) 1 pinch of salt Optional: 1 tablespoon of vegan protein cookie flavored (I use these https://www.prozis.com/it/it/myvegies/100-vegetable-protein-new-formula-4lbs-1814g) For the Cream 15 g of 99 or 100% dark chocolate (I use 99% LINDT) 1/2 can of coconut milk 2 tablespoons of coconut oil 1/2 cup of peanut butter sweetener to taste (I did not use it and it still came out very good) METHOD Preheat the oven to 180 ° C. In a bowl, add water and coconut oil, if necessary melt the coconut oil putting the bowl over warm water. Add psillum husk and stir well. You should see a gel forming. Add the coconut flour and salt. Let the dough rest for a few minutes until the liquids are well absorbed. Flatten the dough with your hands, spreading it on the bottom of a cake pan. I wanted to make a "mini" version so these ingredients for a 5 inch pan, but feel free to double the ingredients to make a 9 inch cake. There's no such a thing like "too much" with this cake :D Drill the surface of the crust with a fork, so that it does not deform and does not form bubbles.. While the crust is baking, prepare the cream by mixing the dark chocolate in a blender (I recommend to melt it before), coconut oil, almond butter and coconut milk (possibly only the creamy part that surfaces of the can) ). If necessary, add the sweetener to taste. Once the crust is cooked (the edges should be lightly browned), let it cool for a few minutes, then you can pour the peanut butter and chocolate cream (if you have not already eaten it all directly from the blender's jug: D). Garnish as desired (I used roasted hazelnuts chunks and roasted peanuts) and rest in the fridge for 6-8 hours to obtain the "perfect" consistency. (I know, it's a tremendous wait, but it's worth it). Recipe inspired by http://meatfreeketo.com/
In my keto journey the only thing i find difficult is reaching my protein goal (how funny, a vegan struggling with protein!! :D) I'm a nursing mom, so i need more protein unlike normal people. I aim to reach 70 g a day, but without protein supplements it's impossible for me. The problem is: I hate every vegan protein powder: Pea, rice, hemp...they all taste like sand to me. I avoid the flavored version, i don't want nasty sweeteners & artificial flavors in my body. The only solution is to hide protein powder in tasty foods. And those crackers are a real game changer INGREDIENTS: 50 g flax meal 50 g pea protein powder 40 g flax seeds 40 g chia seeds 5 g of psillum husk (optional) pinch of salt spice of choice (i used a mix of herbs and powered onion) 1 and 1/2 cup of water Put all the dry ingredient in a bowl. Stir all together and add the water (better lukewarm). Form a dough (it must be less sticky as possible). Let the dough sit for at least 15 minutes (seed need to gelatinize). Flat the dough in a tray covered with baking sheet. Use another layer of baking sheet over the dough to help to flatten it. Make a layer as thin as crispy as you want. The thinner, the crispier. Cook in the oven for 60 minutes at 90°C (190°F). This is the minimum temperature for my oven. You want to cook at the minimum temperature possible since high temperatures ruin all the goods omega-3 contained in the seeds. You can speed the process using higher temperatures (i don't recommend to go over 140°C - 284°F). When the dough is firm and dry it's ready! Enjoy with guacamole, Baba ganoush, vegan spreads...roll them over to make delicious burritos or sushi. Or eat them just as they are!!
And if you have a sweet tooth...there's another version for you! Perfect for breakfast! |