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Health Benefits of Keto
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BJ Woods
Crustless Quiche
I make one of these each weekend and they last me for 8 breakfasts (well, you can have a piece for lunch or dinner, too!).
INGREDIENTS
3 slices bacon
½ small shallot, diced
1 cup Swiss cheese – grated
6 large or 9 medium eggs
1 cup of heavy cream
salt & pepper
handful of chopped leeks
DIRECTIONS
With a knife, remove the white bulbous root from the leeks and separate the leaves, then place the leaves into a sink full of water *.
While leeks are soaking, slice bacon into lardons and fry it in a pan until very crisp. Remove bacon pieces with a slotted spoon and set onto a paper towel-lined plate. In the bacon pan, add the diced shallots and cook until slightly softened.
While bacon is cooking, grate the cheese and set aside.
Remove leeks from the water in the sink, cleaning each piece well with your hands. Dry leaves with paper towels. Slice leeks lengthwise if very wide, and then slice into small pieces. Otherwise, simply slicing them is fine, if you like longer, curly pieces of leeks in your dish.
In a large bowl, crack in the eggs and add the cream, salt & pepper, then whisk until foamy and doubled in volume.
In a greased pie dish, cover the bottom with chopped crisp bacon pieces. Cover layer of bacon with chopped leeks and shredded cheeses.
Pour egg mixture over the items in the dish, bake at 350 for 40 minutes. Makes 6-8 servngs.
Note:
You can also layer parts of the bacon, cheese, and leeks and save some for the top, but most of the time, the egg mixture will force the other ingredients up to float and suspend in the mixture.
* Leeks are very sandy, and the grit will float to the bottom of the sink and the leaves will stay on top. Don’t skip the soaking step! Sand is very unpleasant to bite into, and can ruin your dish and your teeth!
There’s TONS more breakfast recipes in my ebook, Diabetic to Ketogenic: Reclaim Your Health With Real Food
Welcome to Ketolish.us
Low Carb Banana Bread
You wouldn’t believe this banana bread has only 5 g net carbs per slice. Yes, there’s walnuts in it, too (just a few, chopped – optional).
INGREDIENTS
2 bananas, soft, but not too ripe
3 large, Egg
1/4 teaspoon vanilla extract
2/3 cup Allulose
(or 1 1/3 cups granulated sugar substitute like erythritol)
1/4 teaspoon molasses
4 drops liquid stevia
1 tablespoon olive oil
1 tablespoon butter, melted
1 tablespoon baking powder
1/2 teaspoon salt
1 cup blanched almond flour
3 tablespoons coconut flour
2 teaspoons cinnamon
1/4 cup walnuts, chopped
EQUIPMENT:
2-cup liquid measuring cup, or bowl that holds two cups of liquid marked by a line
1 medium-large mixing bowl
Fork or potato masher
9”x5” loaf pan
Parchment paper
DIRECTIONS
Heat oven to 350 F.
Line the loaf pan with a narrow piece of parchment cut to fit the long way, and another piece cut to the width of the pan, on top of that. Make sure to cut the paper so that it’s long enough to rise above the pan’s edge so the bread can easily be lifted out later. With your fingers, rub a little olive or coconut oil under the paper’s edges if needed, to secure it to the sides of the pan.
In a small bowl, add the granulated sugar substitute and drizzle the molasses over it. Using a fork or small silicone spatula, mash the molasses around into the sugar substitute until the mixture looks and smells like brown sugar (it’s really almost the same!).
Beat the eggs together and pour into to the 2-cup measuring cup or bowl, roughly mashing them into the mixture. The banana will come out to roughly 1 cup. Add the eggs and oil to the mashed banana mixture, then fill the bowl or cup to the 2-cup line with water (shouldn’t be a lot, as long as the wet ingredients plus bananas comes out to 2 cups). Mix it all together a bit more with a fork until the water is mixed-in well.
In a medium-large bowl, add the almond and coconut flours, salt, cinnamon, and baking powder. Mix together until well-combined.
Add the banana mixture to the bowl of dry ingredients and mix until there are no more dry chunks, making sure not to over-mix.
Fold in the walnuts, then pour the mixture into the prepared loaf pan. Using a spatula, smooth out the top of the batter.
Bake at 350F for 45-50 minutes. A knife or toothpick should come out clean, if you test the middle of the bread with it.
Place the loaf pan on a cooling rack to rest 15-20 minutes, then remove the bread from the loaf pan by pulling up on the pieces of parchment that are sticking out above the bread, and tip it out of the pan onto a plate. Let it rest until completely cool (or wrap and refrigerate), before cutting into slices.
Storing/leftovers/reheating:
Keeps whole in an airtight container for up to 4 days, and sliced as needed. Also freezes well: wrap individual slices in plastic, lay them flat in a plastic bag and squeeze out the air, or place platic-wrapped slices in an airtight container and freeze. To reheat from frozen, place a slice or two on a small plate, cover with a half paper towel, and microwave 90 seconds on full power. Great hot with a pat of butter! Otherwise, leave a couple frozen wrapped pieces in the fridge overnight, for serving cold.
More keto and low carb desserts can be found in my recipe ebook, Diabetic to Ketogenic: Reclaim Your Health With Real Food