Individual Dark Bread

By Jessica Swartz April 4, 2023 40 mins read 111 Views

For a 'rye bread" flavor, add caraway seed.

Low-carb breads need to be kept in the refrigerator so I prefer smaller recipes. Because I don't eat much bread, I prefer to make small batches of bread than large pans or loaves. Since I retired, I have only had one sandwich a week.

Finally, I created a darker version of my Single Serving White Bread that is more whole-grain. After four attempts, I finally created a more whole-grain loaf that I am very happy with. Excellent texture, excellent elasticity, not crumbly and not too sharp with flax flavor. It's also quite moist. Flax breads are not something I like. I have to force myself to finish sandwiches made with them. The flax flavor is too strong for what's in the sandwich. This bread is different. The tuna sandwich I pictured above was easy to eat. This sandwich is also very filling so it will "stay with" you longer than others.

MY CHIA GEEL RECIPE: Combine 1 T. of ground chia with 9 t. water in a small, lidded jar. Cover the jar with a lid and shake it every 3-5 minutes until it starts to gel (about 10 minutes). The gel can be stored in the refrigerator for up to a week so that you can make more bread and chia puddings/shakes.

This bread is low in chia seeds, at 2/9 of 1T. I don't believe this would pose a problem to people on Atkins Induction. This bread is suitable for Paleo, Keto and Primal diners. Centaura57 was the inspiration for this bread. This bread will be something I make often. This bread is also resistant to moisture from sandwich ingredients!

Other applications: Sliced laterally and toasted first, this makes a pretty nice quickie pizza crust for a sausage/mushroom/pepper topped pizza (pictured below right). It can be sliced, buttered, seasoned with Parmesan, Italian spices, and broiled to make a quick garlic bread, or garlic bread sticks. You can also make a quick square dinner roll by cutting it in half right out of the oven. These silicone cupcake cups are great for making microwave dinner roll. If you have a silicone pan, you can make this into a round-shaped roll. One of my readers reported that it bakes well in a regular oven. The recipe was quadrupled and she baked it in a greased loaf pan for 25-30 minutes at 350o. This method has not been tried by me.

To see more delicious bread recipes, visit LOW CALBERING AMONG FRIENDS Facebook Page for a preview of their latest best-selling cookbooks. Jennifer Eloff has gathered the talents of George Stella, a well-known low-carb chef, and others (myself included) in order to provide a variety of delicious low-carb and gluten free recipes. Your Amazon and here can be ordered.

INGREDIENTS:

As a single-serve pizza crust

1 large egg, beaten

1 tsp. 1 tsp. olive oil

1/2 T. chia Gel (mixed according to the blue 1:9)

1 T. water

2 T. unflavored, unsweetened whey protein powder

1/2 tsp. Baking powder

1/4 cup flax meal (I use half of the golden flax and half of the dark flax, or all dark for my rye version).

Variation: This will taste similar to rye bread with the addition of caraway seed. If you want to make dinner rolls, onion powder can also be used in this recipe.

DIRECTIONS Beat the egg in a small bowl. Stir in oil, chia gel, and water. Let sit a couple minutes to develop. Add remaining ingredients in order listed. Use a rubber spatula to transfer the batter to a microwave-safe dish. Mine is Pyrex square. It should be about the same size as a slice bread. To avoid excess batter during baking, make sure the dish is at least 1 inch deep. Microwave on HIGH for one minute. You might test the microwave at 1 minute, then increase the time if it is still moist. Let cool, then gently transfer to a cutting board. To make your favorite sandwich, slice it laterally into two thin slices.

NUTRITIONAL INFORMATION: This recipe makes 1 serving of 2 thin slices. Entire recipe contains:

304 calories, 22.8 g fat, 9.19 g carbs, 7.8 g fiber, 1.39 g NET CARBS, 21.5 g protein, 278 mg sodium

By: Peggy
Title: Individual Dark Bread
Sourced From: buttoni.wordpress.com/2023/04/04/individual-dark-bread-3/
Published Date: Tue, 04 Apr 2023 12:21:52 +0000

Frequently Asked Questions

Can you eat oatmeal on keto?

Unanswered issues can make it difficult to find the right answers. And when it comes to finding the right food choices for the keto diet, many still feel overwhelmed and lost. Oatmeal, for example, is full of carbohydrates.

But despite popular belief, oatmeal can be successfully integrated into a keto lifestyle - under the right circumstances. It all depends upon what kind of oatmeal you purchase and how often you eat.

It starts by looking at ingredients like nuts, seeds, or other low-carb options that can be combined to make a delicious and nutritious breakfast. Moreover, pure oats are naturally rich in fibre, protein, vitamins, and minerals - making them highly content by nature without sacrificing the keto rulebook.

When adding oats into your daily diet, you'll need to be careful about how much you eat. It's not a good idea to go on a marathon or make too many breakfast bowls. Instead, be mindful of portion sizes and use innovative ingredients like coconut oil, chia seeds, cinnamon powder to maximize flavour.

If you take the time to prepare your oatmeal properly, it can be a unique breakfast option that fits within a Keto-based nutrition plan. You don't have to compromise your principles for taste. Proper prep can bring you serious results.

Are I really going to need a Keto Food List or not?

Are you unsure if you should have a list of keto foods? This is an important step in your keto journey. To reap the full benefits of ketogenic eating, it is important to eat high-fat and low-carb foods. You may find it difficult to choose the best fuel for your goals because there are so many recipes and food items that offer different levels of carbohydrate.

But knowing which foods are allowed on this diet can help make meal planning more efficient and ensure you get enough variety each day. A keto food list helps simplify the process by providing information about what you should eat, plus a few ideas on how to prepare them. It also gives you an easy reference guide that can take you to the grocery store or when eating out at restaurants.

A balanced diet and healthy lifestyle can increase weight loss while maintaining wellness. To reach ketosis, you need to eat 12-15% protein and 15-30% fat. The goal is to identify the most desirable meals and choose those that are high in nutrients while minimizing carbs.

It can be very helpful to have a reliable keto food guide that lists healthy options within these parameters. This will help you make the transition to cleaner eating habits, which will lead to better health and more purposeful living. This resource is a great way to get started on your journey towards achieving your lifestyle goals.

Can I eat a vegetarian keto diet without being a vegetarian?

It all comes down to understanding the principles of a vegetarian keto lifestyle and how it works. It's not complicated as it appears. A vegetarian diet is one that eliminates all animal products. Instead, you should eat plant-based foods rich in low carbohydrate and high fats.

You must monitor your macronutrients when eating vegan keto. This means that you should be watching the amounts of carbohydrates and proteins in each meal. Fat should be increased and protein should be reduced. Your body should consume fewer carbohydrates to reach a optimal metabolic state known nutritional ketosis. This will make your body burn more calories than glucose and increase your metabolism.

You'll need to calculate macros and monitor carbohydrate intake. Supplementing with vitamins and minerals like Vitamin B12 is an important part of any vegan ketogenic diet. Many people are not getting enough of this vital nutrient because of their diet choices.

You can achieve success on a vegetarian diet by learning more about plant-based options, such as tempeh or tofu.

Is it the hardest week of keto?

It can be daunting to prepare for the first week on a keto diet. It requires significant lifestyle changes and pushes most people out of their dietary comfort zone. It can seem daunting to think that you will be saying goodbye your favorite high-carb foods.

But don't fear! This will be one of the most rewarding weeks in your life if you have the right information. You can survive and thrive on the ketogenic diet if you put in the effort.

Take it slow. Transitioning to a new diet takes time. As you adjust to this low-carb lifestyle, you might feel groggy. Don't worry! Eating healthy fats and low-sugar vegetables will help replenish necessary energy stores while keeping portion sizes in check.

It's important to realize that it won’t take forever for your body to adjust. After that, you will find your hunger diminishing naturally and your metabolism will continue to be energized all day.

It's possible to make the seemingly impossible task seem manageable by focusing on mental fortitude and taking concrete steps before you jump into ketosis.

Can I cheat one day on keto?

Exploring options that bend the rules has never been easier. It's easy to get distracted by the flow of information and want to know if there are ways you can cheat for a day or stretch your diet. All while keeping your health streak.

The answer, however, may not be what you expect. There's no room for compromise when it comes to keto. Following a strict diet plan will help you reap the best results and encourage long-term sustainability when it comes to weight loss, overall health, and longevity.

Cheating on keto might cause you to lose the momentum you have built toward your goals. It can also discourage you from seeing the results you had hoped for. You can send a message to your body by eating something too greasy or sugary, which will make it less likely that you are making the keto diet.

It is possible to have a few lapses in your diet, but it may be harder than keeping up with the diet. It is worth evaluating the impact of these factors on age, activity, genetics and other factors.

Although temptation often clouds judgment while making decisions, ultimately, only you know what is best regarding lasting well-being.

How much fat do you need to eat?

Essential fatty acids are essential for a ketogenic diet. This means that you should eat foods rich in healthy fats such as avocados, salmon and other nuts. It would also be a good idea to include other fats in your diet such as butter, olive oil, coconut oil, and/or ghee. These fats are good for your health, as they provide many benefits including improved cognitive function and digestion, as well as a stronger immune system. It is recommended that you consume 25-35% of your daily calories from fat.

It is also important to remember that when following a ketogenic diet, you should be mindful of the fats you consume. Avoid trans and saturated fats as they can increase the risk of heart disease, and other chronic illnesses. Instead, focus on incorporating healthy fat sources such as olive oil, avocados, nuts, and fatty fish into your diet. By doing so, you will get all the essential fat acids and other nutrients your body requires to stay energized and healthy.

It is important to eat the right fats and be aware of how much. Too much fat can lead to weight gain, while too little can cause fatigue and other health issues. Finding a balance that works for you and your lifestyle is key. You can track your daily fat intake by using an app, or keeping a food journal. This will allow you to stay on track and ensure that you are getting the correct amount of essential fat acids each day.

A ketogenic diet should not be considered a quick fix for weight reduction. Although this diet may be effective in helping you lose weight for a short time, it does not guarantee that you will eat a balanced diet or get sufficient essential nutrients. Insufficient carbohydrate or fat intake can lead to nutritional deficiencies and other health issues. If you're considering a ketogenic lifestyle, you should consult your doctor first.

What is lazy versus keto?

Understanding the difference between lazy keto or keto is crucial to determining which one suits your lifestyle and needs. Traditional ketogenic eating (lower in carbs, high in fats, moderately in proteins and low in carbohydrates) can lead to weight loss, mental clarity, energy regulation and better moods. Lazy keto is an easier approach that has no restrictions on carbs.

Contrary to popular belief, lazy keto does not pay as much attention to macronutrient tracking. Instead, it focuses more on a basic low-carb diet that has fewer restrictions and still reaps the benefits of traditional keto diets such as weight loss, mental clarity and improved appetite control. This is why it is often viewed as a stepping stone to the keto lifestyle.

Keto is a process that requires hours of research and precise macro-nutrient measurements. It can be very tedious, but it can also be effective. As carb intake increases, so does fat consumption. However, lazy keto is less strict than the name implies. It offers a simple and adaptable low-carb diet that does not require complex calculations at all meals.

In short, the traditional ketogenic diets offer intensive but high-quality results. The lazy keto diet offers an alternative option for those who can't commit to a consistent diet plan.

Statistics

Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)

External Links

How To

Common Mistakes to Avoid on a Ketogenic Diet

To ensure success with a ketogenic diet, it is important to do so correctly. Many people make mistakes in the beginning of their ketogenic journey. This can severely impact their progress.

It is important that you pay attention to the type of food and the amount you eat. Poor choices of carbs or too much fat can cause weight gain and lower ketone levels. It is important to keep track of your daily intake of carbohydrates, protein, and fat for each meal.

Accidentally eating hidden carbs could really hamper your efforts. Processed meats, parmesan cheese, and other seemingly innocent foods can all contain hidden carbs, so it's important to read labels carefully. Also, be wary when eating out, as restaurant meals often exceed recommended carb limits due to added sauces or starches like rice or potatoes.

It can be a problem to stick to a ketogenic diet if you do not drink enough water. During ketosis the body needs lots of fluids, especially during the induction phase. It also has to adjust to fasting. Neglecting to adhere to this simple rule can cause side effects like fatigue, headaches, muscle cramps, and fatigue. This is easily avoided by drinking enough water!

You shouldn't expect miracles in a matter of hours! It takes time before the body can burn fats instead of glucose. You should be patient with yourself, as you join this "keto community." To stay motivated, keep track and appreciate the fact that it may take some time.

Resources: