gluten free & keto bread with yeast

Gluten Free & Keto Bread with Yeast

  • Servings: 12-16 slices
  • Difficulty: easy
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Light and fluffy and great for grilled cheese


Ingredients

  • 2 teaspoons active dry yeast
  • 2 teaspoons inulin or maple syrup or honey to feed the yeast
  • 1/2 cup water lukewarm between 105-110F
  • 1-3/4 cups almond flour
  • 3/4 cup golden flaxseed meal finely ground
  • 1/4 cup whey protein isolate
  • 2 tablespoons psyllium husk finely ground
  • 2 teaspoons xanthan gum or 4 teaspoons ground flaxseed meal
  • 2 teaspoons baking powder
  • 1 teaspoon kosher salt
  • 1/4 teaspoon cream of tartar
  • 1/8 teaspoon ground ginger
  • 1 egg at room temperature
  • 3 egg whites at room temperature
  • 1/4 cup grass-fed unsalted butter or ghee, melted and cooled
  • 1 tablespoon apple cider vinegar
  • 1/4 cup sour cream

Directions

  1. LIne a 8.5 x 4.5 loaf pan with parchment paper (an absolute must). Set aside.
  2. Add yeast and honey (or any of the sugars above) to a large bowl. heat up water to 105-110F, and if you don’t have a thermometer it should only feel lightly warm to touch. Pour water over yeast mixture, cover bowl with a kitchen towel and allow to rest for 7 minutes. The mixture should be bubbly, if it isn’t start again (too cold water won’t activate the yeast and too hot will kill it.)
  3. Mix your flours while the yeast is proofing. Add almond flour, flaxseed meal, whey protein powder, psyllium husk, xanthan gum, baking powder, salt, cream of tartar and ginger to a medium bowl and whisk until thoroughly mixed. Set aside.
  4. Once your yeast is proofed, add in the egg, egg whites, lightly cooled melted butter (you don’t want to scramble the eggs or kill the yeast!) and vinegar. Mix with an electric mixer for a couple minutes until light and frothy. Add the flour mixture in two batches, alternating with the sour cream, and mixing until thoroughly incorporated. You want to mix thoroughly and quickly to activate the xanthan gum, thought he dough will become thick as the flours absorb the moisture.
  5. Transfer bread dough to prepared loaf pan, using a wet spatula to even out the top. Cover with a kitchen towle and place in a warm draft-free space for 50-60 minutes until the dough has risen just past the top of the loaf pan. How long it takes depends on your altitude, temperature and humidity – so keep an eye out for it every 15 minutes or so. And keep in mind that if you use a larger loaf pan it won’t rise past the top.
  6. Preheat oven to 350F while the dough is proofing. And if you’re baking at high altitude, you’ll want to bake it at 375F.
  7. Place the loaf pan on a baking tray and transfer gently into the oven. Bake for 45-55 minutes until deep golden, covering with a lose foil dome at minute 10-15 (just as it begins to brown). Just be sure that the foil isn’t resting directly on the bread.
  8. Allow the bread to rest in the loaf pan for 5 minutes and transfer it to a cooling rack. Allow to cool completely for best texture – this is an absolute must, as your keto loaf will continue to cook while cooling! Also keep in mind that some slight deflating is normal, don’t sweat it!
  9. Keep stored in an airtight container (or tightly wrapped in cling film) at room temperature for 4-5 days, giving it a light toast before serving. Though you’ll find that this keto bread is surprisingly good even without toasting!
Recipe Courtesy of Gnom-gnom.com

Chicken & ‘Rice’ soup

  • Servings: 4
  • Difficulty: easy
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Dr Kellyann's basic detox soup will soothe your soul!


Ingredients

  • 1 head cauliflower
  • 1 small onion, diced
  • 2 tablespoons butter
  • 1/2 cup carrots sliced
  • 1/2 cup celery, diced
  • 4 cups chicken bone broth
  • 1 (15oz.) can coconut milk
  • 1/4 cup fresh parsley, chopped
  • 1/2 teaspoon dried thyme

Directions

  1. Blitz cauliflower in food processor to resemble rice; set aside.
  2. In soup pot, saute onion in butter over medium-low heat until translucent. Add cauliflower, carrots and celery until tender, about 8 minutes. Add broth, milk and herbs; bring to a boil, then reduce heat and simmer 8-10 minutes. Add salt and pepper to taste.

Recipe Courtesy of Dr. Kellyann

pros of a low carb keto lifestyle

Research has discovered that a keto diet can help you lose weight and reduce inflammation factors in the body. It can also lead to greater metabolic efficiency in consuming fats.

This way of eating usually has more people feeling fuller because all that fat really increases your satiety and if you feel fuller you’ll eat less, which translates into weight loss.

A new study from the Sanders-Brown Center on Aging at the University of Kentucky found that following a keto diet may help protect against cognitive decline.

Keto can bring great changes in weight loss and the results are outstanding. Keto can be followed as a lifestyle, and you won’t put the pounds back on as long as you stick with it.

The above items came from an article on Keto from the magazine “The Complete book of Diets that Work”.

Since we don’t consider eating Low Carb and Keto as a DIET, but as a lifestyle I am living proof that it does work and can be a continued lifestyle with only good things for side effects. I’ve been eating Keto for 3 years now and have had very minimal weight fluctuation. And the only time my weight did fluctuate was when I took a month off from eating Keto and added carbs and sugar back into my meal plan because of holidays. It was pretty dramatic, but the nice thing is I can go right back to eating my keto way and lose the extra pounds I had put on.

I also drink exogenous ketones on a daily basis which helps to keep my body in ketosis and gives me better Energy, better Sleep, and easier Fat Loss.

Have a fantastic week and see you next week!

cream cheese chicken burrito

Cream Cheese Chicken Burrito

  • Servings: 4-6
  • Difficulty: easy
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Absolutely delicious and I will make again over and over again


Ingredients

  • 4 cups picked shredded chicken
  • 1/4 c medium picante sauce
  • 4 oz cream cheese
  • 4 oz grated cheddar cheese
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 oz more cheddar cheese
  • 4 tablespoons more Medium picante sauce
  • shredded lettuce
  • 4 tablespoons sour cream

Directions

  1. Either pick a whole poached chicken or buy a rotisserie chicken and pick that.
  2. Beat cream cheese and add picante sauce and spices.
  3. Add grated cheese and cream cheese mixture to the shredded chicken and mix thoroughly.
  4. Divide into 4 portions (I made 6 portions out of mine).
  5. Shape them like a burrito and put on a cookie sheet. Top with remaining cheese and bake for about 10 minutes til cheese melts. (or you can just microwave).
  6. Top with another Tablespoon of picante , lettuce and a dollop of sour cream.
Recipe Courtesy of Low-Carb-Scams.com

Gluten free, paleo and keto flourless chocolate cake

Gluten Free, Paleo and Keto Flourless Chocolate Cake

  • Servings: 10 slices
  • Difficulty: easy
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Just 5 ingredients, ridiculously easy, extra fudgy and intensely chocolatey!


Ingredients

  • 6 ounces sugar free chocolate chips or 70-90% dark chocolate
  • 8 tablespoons unsalted grass-fed butter
  • 1/2 cup cocoa powder
  • 1 teaspoon espresso powder (optional)
  • 1/2 teaspoon kosher salt
  • 1 teaspoon vanilla extract
  • 3 eggs whites and yolks divided, at room temperature
  • 2 tablespoons water (add only if using sugar-free erythritol based chocolate)
  • 1/2 -2/3 cup swerve or coconut sugar if paleo

Directions

  1. Position a rack in the lower third of your oven and preheat to 350F. Grease and line with parchment paper an 8″ cake pan. Set aside.
  2. Melt chocolate and butter over a water bath, stirring frequently until smooth. Stir in cocoa powder, espresso powder and salt. if you’re using sugar-free chocolate with erytritol (such as Lily’s) the mixture will turn very thick – worry not! Remove from heat, stir in vanilla extract and allow the mixture to cool slightly while you prepare the rest.
  3. Add egg whites to a medium bowl and whisk util soft peaks forms. Be sure not to over do it, as stiff whites will be tougher to fold in. Set aside.
  4. Add egg yolks and sweetener to a large bowl and beat with an electric mixer until light and fluffy (about 3-5 minutes). Add in the prepared chocolate mixture in thirds, mixing fully before incorporating the next part. If using sugar-free chocolate add in a couple tablespoons water to loosen up the batter.
  5. Fold the egg whites gently in four parts, be very gentle as the batter will loosen up as you go.
  6. Pour into prepared pan and bake for 23-26 minutes for fudgiest results and 27-30 minutes for cakey edges. Or until the center is just set and a toothpick inserted in comes out moist (not drenched). This really does vary from oven to oven, so give it a check from minute 15 and remember that you’re cake will continue to cook as it cools.
  7. Allow to cool completely, and to get extra clean edges place in the freezer for 10 minutes prior to cutting. Dust with cocoa powder right before serving and store in an airtight container at room temperature for 3-5 days.
Recipe Courtesy of Gnom-gnom.com

practice mindful eating techniques

When was the last time that you ate dinner at your dinner table without distractions? One of the things we do today more than at any other time in history is to “eat on the go” and we always have the TV on in the background.

With all the activities that our children and grand children are in, we tend to Eat on the Go, and if we are at home to eat – we eat with the TV on.

Let’s start sitting at the table for 20-30 minutes, enjoy every bite of our meal, turn off our cell phones and our TVs and concentrate on the flavors and textures of our food, the smell of the dish, etc. When you concentrate on eating your food and enjoying it, you actually take in fewer calories and fill up faster.

The reason for this is because you are eating slower and it takes your brain 20 minutes to register that your stomach is full.

Learning mindfulness techniques, like mediation and cognitive therapy, had a 97 percent impact on the weight loss of obese individuals in one study.

One of the best examples I know of not being able to slow down is – my son’s dog. Abby doesn’t know how to slow down eating so it doesn’t matter how much food is in her bowl she scarfs it down in under a minute. She kept gaining weight and the vet suggested that she only have 1/2 cup of food in the morning and in the evening. Abby doesn’t know that she isn’t getting as much food (calories) as she was before because she still scarfs it down in under a minute. You can put food in her bowl and it is gone in the next 30 seconds. LOL.

We don’t want to eat like a dog and let someone else control how much we eat because we can’t slow down.

An old practice from years ago was to take a bite and set your fork down between bites to allow you to savor your food. I’m not sure you have to go to that length, but we do need to turn off our TV’s and phones and have no distractions while we are eating so we can enjoy our food.

I challenge you to take a week and turn off all electronics during your meal time. You may realize that food tastes totally different. I’d like to say that “eating on the go” has to go too, but I know that isn’t always possible with all the activities that we participate in. So at least when you can sit down at the dinner table – actually sit at the table and turn off the TV.

Have a great week and talk to you next week.