Spiralize your zucchini, then allow to rest on a paper towel. Sprinkle with salt. Zucchini is filled with water, so the paper towel ensures you’re not left with soggy pasta. To make an angel hair pasta, cook with a little olive on the stovetop to reach your desired texture: Thirty seconds in the skillet offers an al dente pasta, while two minutes is a bit softer. Or, bake your zoodles in a pasta casserole with this recipe.
Family Friendly (FF): Again, to make this more Family-Friendly—or to just create a healthier baking mix for your family that is not reliant on processed or over-consumed white flour and other grains, you can do a couple of things: (1) Make this as it is listed and use it half and half with oat flour, quinoa flour, sprouted wheat, or other higher-carb flours that bake up more like regular grains; (2) Make this almost as it is given but use a higher carb flour for any of the really low ones. For example, if you use Bob’s Red Mill Oat Flour or sprouted white wheat flour for some of the flours, you can still end up with a forty-carb-per-cup mix that is healthy as opposed to a one-hundred-carb-per-cup grain (white or wheat flour) that is less healthy. Family-Friendly Low Carbing is a very healthy approach to baking! (3) Make this as is and use it combined with my Sprouted Flour Mix as needed to “dilute” the tastes.
There are many recipes here that use coconut flour OR almond flour. Some I even have instructions to use both (from the post above, you can see they are not easily interchangeable). Is he tolerant of almond flour? I have many recipes which use that. Some recipes that use a small quantity of almond flour/meal, you can actually use some seed flours such as sunflower or pumpkin. I managed to make Fat Head pizza once using ground sunflower seeds when I ran out of almond flour.
I have spent weeks reading and learning about the Keto diet plan, downloading random recipes that my husband might even try, and have been overwhelmed with all the information. I was pleased to find your system and how organized everything seems to be. The only question I have is will I be able to “temporarily suspend” my subscription if I find there are more recipes than I have time to prepare. I want to only do about 3 per week and repeat them as leftovers, since I have very little time after working a 12-hour shift, to do much cooking. Once I “catch up,” I would reinstate my subscription. Is that an option? Looking forward to trying out your program.

Thanks for your quick reply. Yes, BP is fresh. My batter wasn’t runny either. In fact I was going to add some more liquid but decided to leave as it was. The only other thing it could have been is that I live at 5100′ elevation and it was cold and snowing the day I made them. I am going to make them again and see what happens. I am not giving up! 🙂


Creaming the butter properly with the sweeter is paramount here to build a nice structure for the cookies (think rise and crunch!). And creaming with sweetener, in case you haven’t done it before, takes a bit longer to incorporate than with good-old sugar. But don’t give up, and keep going until you’ve got the sweetener well incorporated into soft and fluffy butter.
If you prefer hot to cold cereal, Sensato makes a High Fiber Hot Cereal that comes in five flavors: plain, apple cinnamon, butter pecan, “strawberrilicious,” and vanilla almond. The cereal is sweetened with artificial sweetener, so there are no calories from sugar. Each serving has about 12 grams of carbs, ten of which are fiber. The cereal is a mix of wheat bran, flax seed meal, and soy protein isolate.
When dietary CHO is of sufficient quantity the body has the ability to store small amounts for later use. Stored CHO is referred to as glycogen. Body reserves of glycogen, however, are limited, with relatively small amounts stored in the liver and skeletal muscle. As CHO is the “go to” energy source for the CNS, as well as an important energy source for other tissues, the body must maintain a stable supply of circulating blood glucose. While this is a complex process, the liver is primarily responsible for either breaking down stored glycogen or manufacturing small amounts of glucose in a process known as gluconeogenesis. In this manner the liver is able to maintain circulating blood glucose levels under most conditions. If the liver is unable to supply a sufficient amount of glucose, blood sugar levels will fall and result in hypoglycemia, a condition characterized by hunger, fatigue, headache, nausea and impairments in cognitive ability. In sporting terms hypoglycemia is referred to as “bonking” or “hitting the wall” and significantly affects athletic performance. Therefore, it is easy to understand the perceived need for dietary CHO; in the absence of sufficient blood glucose, physiological function is rapidly compromised.
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Dr. Campos, it is so discouraging to see that you disparage the ketogenic diet based on your assumption that it is very heavy in poor quality processed meats. No diet that relies on processed foods can be viewed as “healthy”. Become better informed by getting up to speed with what Jeff Volek, RD, PhD, calls a “well-formulated ketogenic diet.” Also, learn more about the potential of the diet to slow cancer progression (my specialty). You owe it to your patients who are depending on you for advice. Present them with facts, not opinions.
There are theoretically no restrictions on where the ketogenic diet might be used, and it can cost less than modern anticonvulsants. However, fasting and dietary changes are affected by religious and cultural issues. A culture where food is often prepared by grandparents or hired help means more people must be educated about the diet. When families dine together, sharing the same meal, it can be difficult to separate the child's meal. In many countries, food labelling is not mandatory so calculating the proportions of fat, protein and carbohydrate is difficult. In some countries, it may be hard to find sugar-free forms of medicines and supplements, to purchase an accurate electronic scale, or to afford MCT oils.[54]
I am very new to this diet, but I must say I am so impressed. No snack cravings were the first surprise! I am already gluten intolerant so was bummed out to learn of all the flours that are way too high carbs especially rice flours! But already I have tried many recipes even found one made with almond flour taste just like the cheddar biscuits at red lobster! Heading out, I saw you mentioned oat fiber.. what can you use this in?
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You deserve a medal for this recipe!!! I made it earlier today and it is absolutely AMAZING! It exceeded my expectations! It’s so delicious! It made enough to completely fill an extra large rectangle Tupperware. I was obsessed with natures valley granola before I went Keto and this is the same exact look and texture but this tastes even better! I’m so excited about this because I was getting sick of eggs for breakfast lol. Thank you, thank you, thank you!
Consequently, when you begin a ketogenic diet, it acts as a metabolic stressor on the body. In the process of relearning how to burn fat for energy, a mild metabolic stress is inflicted upon your mitochondria. This stress is just powerful enough to kill off old and dysfunctional mitochondria which stimulates the growth of new and more powerful mitochondria (5). The end result is more energy and a higher level of vitality.
I’ve done the micro version for slices and it was quite good. Today trying the loaf recipe – but with the micro version and this one my mix never comes out like a batter – more like a moist dough. Any ideas what I may be doing wrong please? I have to say though that you are wonderful giving me a non carb bread – my husband loves bread and needs to lose weight. Many thanks!
Organic Soy Flour. Soy flour is derived from ground soybeans. It is somewhat similar to coconut flour in that it is quite dry and easily absorbs ingredients. It also has more protein than the keto flours we mentioned above and is an excellent source of dietary fiber. By buying organic soy flour, you can avoid GMO soybeans and the pesticides that are commonly used on them.
Hits the spot! I love traditional cereal and this definitely satisfied my tastebuds!! I will say I did realize how important it is to not over pulse, and to create a thin layer when placing in the oven. For the first few minutes I had a thick, maybe 3/4 inch layer, and I ended up thinning it out after reading reviews. I think in total I baked mine for 25-28 minutes. It was a little soft after coming out of the oven, but like you said it hardens after it cools. I added cinnamon, and wish I added more (I love a strong cinnamon flavor).
Look, the good doctor is right – he only forgot to stress “portion control” which is why many fanatical dieters are so kee-jerk reactive to any discussion – odds are you over ate like a hog before your keto diet, and are weak and insecure in your diet plans. Eat EVERYTHING in small amounts, and you will live long and prosper. The only thing to avoid are processed foods. Cook your meals from scratch using quality ingredients.
These are amazing! I only had almond meal instead of almond flour and didn’t have a donut pan so I used a muffin pan. I was surprised at how light and fluffy they were, and the taste! Oh my!! I was so wrapped I made another batch today but just left them plain with no coating and they were divine. I also froze some yesterday and thawed one and they freeze excellent. Thank you Maya!
I read through the comments and saw the same question about the whey replacement. Since I am on the atkins diet for an unknown medical issues, I’ve been looking to make high protien, low carb foods ranging from pasta all the way to gummy bears. In the process, I came across beef certain that has 12g of protien. I will buy the whey and use both to see how each batch turns out. Gelatin may seem odd, but with 12g or protien, I don’t see why it couldn’t work.whwn I make the batches, I’ll try to come back and post how they worked out.
Wow!! I was so happy to see last night that I had all of the ingredients except the flax seeds, so I threw all these ingredients together and am enjoying them this morning on my homemade Gree yogurt…delish!! This is really giving me my cereal satisfaction. I did substitute some ground flax for the flax seeds and it seems to have worked beautifully. Other than that I followed the recipe exactly and couldn’t be happier with the results! Thank you thank you for posting this!
Participants were recruited from the Durham Veterans Affairs Medical Center (VAMC) outpatient clinics. Inclusion criteria were age 35–75 years; body mass index (BMI) >25 kg/m2; and fasting serum glucose >125 mg/dL or hemoglobin A1c >6.5% without medications, or treatment with oral hypoglycemic agents (OHA) and/or insulin. Exclusion criteria were evidence of renal insufficiency, liver disease, or unstable cardiovascular disease by history, physical examination, and laboratory tests. All participants provided written informed consent approved by the institutional review board. No monetary incentives were provided.
I guess the closest would be almond flour/ground almonds but there is not a direct substitution because wheat flour behave totally differently because it has gluten. Great question to ask and I am so glad you are starting low carb. Begin by baking an established low carb recipe first. All the hard recipe development has been done for you. Enjoy, and welcome.
I made this bread several times now using ground flaxseed in place of the psyllium powder and it came out perfect every time. I decided to try it as a sweet bread and added 1/2 cup raisins, 1 Tbsp. cinnamon, 1/4 cup erythritol and 2 Tbsp. Splenda. After it was done I iced it with 1/2 cup powdered sugar mixed with enough milk (about 1 Tbsp. to keep it thick but a little runny. Now I have a healthy, delicious, loaf of cinnamon raisin bread. Thanks for the great recipe!
The ketogenic diet is not a benign, holistic, or natural treatment for epilepsy; as with any serious medical therapy, complications may result.[28] These are generally less severe and less frequent than with anticonvulsant medication or surgery.[28] Common but easily treatable short-term side effects include constipation, low-grade acidosis, and hypoglycaemia if an initial fast is undertaken. Raised levels of lipids in the blood affect up to 60% of children[38] and cholesterol levels may increase by around 30%.[28] This can be treated by changes to the fat content of the diet, such as from saturated fats towards polyunsaturated fats, and if persistent, by lowering the ketogenic ratio.[38] Supplements are necessary to counter the dietary deficiency of many micronutrients.[18]
H. Guldbrand, B. Dizdar, B. Bunjaku, T. Lindström, M. Bachrach-Lindström, M. Fredrikson, C. J. Östgren, F. H. Nystrom, “In Type 2 Diabetes, Randomisation to Advice to Follow a Low-carbohydrate Diet Transiently Improves Glycaemic Control Compared with Advice to Follow a Low-fat Diet Producing a Similar Weight Loss,” Diabetologia (2012) 55: 2118. http://link.springer.com/article/10.1007/s00125-012-2567-4.
We know from our research in blue zones longevity hotspots that the longest-lived people in the world eat a whole food, plant-slant diet that is highlighted with whole grains, beans, nuts, and leafy greens. Their diet is 90-95 percent plant-based and oftentimes about 50-65 percent of their daily caloric intake comes from carbohydrates. These are not highly processed carbohydrates like white bread or sugary drinks, but whole foods like sweet potatoes, beans, whole grains, and fruits and vegetables.
Cereal is a tough one to give up when starting a low carb, grain-free or paleo diet. It’s easy to make, it’s tasty and it fills you up. For a little bit, anyway, before the subsequent blood sugar crash. But it turns out that you don’t have to give it up at all, as long as you are willing to make your own. And many of these low carb cereal recipes are almost as easy to make as grabbing the box from your cupboard and pouring cereal into your bowl. From granola to squares to hot cereals for a cold winter morning, we’ve got you covered.
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