Thanks for posting about the psyllium Sarah,, I tried psyllium flakes 10g and they turned out great. Not even very fragile. It just gets thick so the batter doesn’t self-level, I had to do my best, and the thick spots required 1 extra minute in the oven. Used immediately in a skillet lasagne- just ground beef, jar of pasta sauce, mozz cheese and cream cheese. Definitely wouldn’t have been much of a lasagne without the “pasta”! So these noodles are my hero 🙂
At 60 minutes, the bread showed as done with a toothpick. Removed it from the oven and it sank down the center. I waited 15 minutes. Cut a piece off and it was wet, like not done in the center. I baked it 15 more min and it stayed the same. Is it supposed to be wet/moist like, maybe it’s oily from the coconut oil? If it’s supposed to be completely dry but moist, not wet, then something went wrong.
I am a recent convert to using freeze-dried fruit and if you try this amazing crunchy granola you will see why. The fruit has a much more intense flavor than fresh berries and helps to add that fruity note to the nuts and coconut flakes. It also makes this cereal more child-friendly because the fruit turns the milk pink! This granola can also be formed into bars to give you a boost of energy through the day.
This is a great recipe for busy people as you mix it up at night and then it is ready for breakfast either hot or cold. This is a grain and dairy free recipe that you could also use your favorite toppings with, so feel free to add in some fresh berries of cinnamon. If you have a nut allergy then just omit the nut crumbles and add in something you know is safe for you.
A short-lived increase in seizure frequency may occur during illness or if ketone levels fluctuate. The diet may be modified if seizure frequency remains high, or the child is losing weight.[19] Loss of seizure-control may come from unexpected sources. Even "sugar-free" food can contain carbohydrates such as maltodextrin, sorbitol, starch, and fructose. The sorbitol content of suntan lotion and other skincare products may be high enough for some to be absorbed through the skin and thus negate ketosis.[31]
Rod, With a ketogenic lifestyle, the point is to stay within your macros, so if you’re not gluten-intolerant and the flour fits into your macros, you should be fine. Have you calculated what your macros should be? We have a post talking about which macro calculators we like best, if you’re interested: https://theketoqueens.com/macro-calculator-review/ Additionally, a doctor can help you figure out the macros that will work best for your health and fitness goals. Best of luck and welcome to the keto family!

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]

By the way, I love how simple this recipe is! I love that it uses whole eggs instead of separated since I’m really bad at separating the yolks from the whites, and if you use more whites than yolks then you have to find another use for the yolks and it’s a pain in the neck. I went keto on summer last year and when I decided to start baking my own bread and went looking for almond flour bread recipes, I chose this one for its simplicity

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I have been on a low carb keto diet for more than a year. As T2DM my A1C dropped from 9% to 5.4% & I discontinued meds. All my lipids improved even with ample healthy saturated fat. More than a year now so I wonder why this would be a short term improvement when its obvious that I will not go back to a high A1C and taking 3 diabetes medications including sulphonylureas. It is clear from this article that you lack the necessary experience that would be gained from wholeheartedly trying the diet or monitoring patients doing it properly like me. I would be probably be facing my first amputation if I believed the negativity in your article. So for people with diabetes who may be dissuaded by your article. Ignore it and take back your health by restricting carbs (<25 g a day) or as low as you reasonably can below 130g while being satisfied that you are getting adequate nutrition.
I love you guys! I never miss an email- something good in every one (usually recipes). I printed out the sweetener list and put it on the fridge. This is wonderful today, will print asap. We started low carb in April. In 2 months I lost 40 pda and my hub lost 28! When I went in for my 3 month A1C my count had dropped from 7.2 to 5.8!! My Dr was as thrilled as I was! I still have 160 pds to go but this is the easiest diet I have been on. Weekends are hardest though. We want to eat out the time- you have any suggestions??
Switching to a low-carbohydrate diet doesn't necessarily require sacrificing flavorful Italian meals for bland alternatives. We already know that there are a ton of mouthwatering recipes that use zucchini, squash, and other delicious veggies in place of the traditional flour-made staple. If, however, you don't have the time to chop and spiralize your main ingredients, fear not: There's a low-carb pasta substitute for every type of dish.
Rest assured, not everyone experiences this side effect of the ketogenic diet and, if you do, it will abate on its own; furthermore, there are some simple preventative steps you can take to lower your likelihood of “catching” this flu. As you adopt a ketogenic diet, make sure you replace electrolytes, eat enough fat to meet your total caloric needs, drink plenty of water, and exercise as you are able. It’s very important, however, to ensure that you aren’t relying on sugary sports drinks to replace electrolytes, as all that added sugar will prevent your metabolism from entering ketosis. Ultimately, electrolytes play a crucial role in our health and many Americans do not consume them at adequate levels, so it is very important to monitor your intake of these nutrients regardless of whether or not you are an adherent of the ketogenic diet.
Of the 28 participants enrolled in the study, 21 completed the 16 weeks of follow-up. Reasons for discontinuing the study included unable to adhere to study meetings and unable to adhere to the diet; no participant reported discontinuing as a result of adverse effects associated with the intervention. All but one of the 21 participants were men; 62% (n = 13) were Caucasian, 38% (n = 8) were African-American (Table ​(Table1).1). The mean age was 56.0 ± 7.9 years.
So here is the deal, all of my clients tell me they want to eat more vegetables, but they are short on time and really don’t enjoy spending half their Sunday in the kitchen doing meal prep. And I HEAR YOU! So I’m trying to find new exciting ways to enjoy vegetables without spending hours in the kitchen. My solution, this low carb pasta recipe with only 3 ingredients. It’s ready in under 10 minutes!

Made in mini muffin pans, will have to oil them better next time so they come out easier. Taste great, although sadly more like a muffin than donut (the shape doesn’t help, lol). I may try to thicken it up to deep fry next time. Was out of cinnamon so I used pumpkin spice. Not so strict on low-carb and wanted the kiddos to like them, so offered cinnamon/sugar, powdered sugar, and toasted coconut for coating. I recommend the coconut! Browned in a dry skillet makes it nice and crunchy… just how to make it stick was the only drawback.
The ingredients above are usually quite expensive and might take some experimenting to get the hang of using. The low-carb or keto way of eating by no means require baking. If you don’t miss bread you certainly don’t need to replace it with a low-carb version but if you do miss bread or maybe just miss the baking itself the recipes below might be of interest to you.
The first modern study of fasting as a treatment for epilepsy was in France in 1911.[12] Twenty epilepsy patients of all ages were "detoxified" by consuming a low-calorie vegetarian diet, combined with periods of fasting and purging. Two benefited enormously, but most failed to maintain compliance with the imposed restrictions. The diet improved the patients' mental capabilities, in contrast to their medication, potassium bromide, which dulled the mind.[13]
If you are like me you were brought up eating sugary cereals like frosted flakes and if the truth were told I do miss them! However now that we are eating keto they just don’t figure anymore, so this low carb recipe has been great to find. You are using coconut flakes and sweetening them, so you still have the sweet taste and crunchy texture that we all remember!
Hi Sandy, You might be able to deep fry them (haven’t tried), but you’d still have to bake them first. The batter is too thin to just straight deep fry, it wouldn’t hold together. You can make them into a different shape if you don’t have a donut pan; some people have used muffin tins. Otherwise the cheap but great donut pan I use is linked in the post above if you want to get one.
Despite “cereal” being often associated with “carbs,” these days there are plenty of low carb cereals available. Remember that milk has naturally occurring sugars, which are carbs, so be sparing in how much milk you put on your cereal if you want to cut even more carbs. You can also opt for hot cereals – plain oatmeal is actually one of the best whole grain, low carb choices out there – if you do not like plain cereal and milk. The five brands above provide particularly good options in their low carb counts along with high fiber and protein. Head to your nearest supermarket today to find some great low carb cereals!
Hi Kelly, All packaged foods will have a nutrition label that list the macros per serving, including fat, protein and cabrohydrates. Net carbs, which is what most people look at for low carb and keto, are total carbs (the amount on the label) minus fiber and sugar alcohols, as explained in the article above. I have a low carb food list here that gives you a full list of all the foods you can eat, and the net carbs in each. You can also sign up above to be notified about the meal plans, which are a great way to get started.
The main limitations of our study are its small sample size, short duration, and lack of control group. That the main outcome, hemoglobin A1c, improved significantly despite the small sample size and short duration of follow-up speaks to the dramatic and consistent effect of the LCKD on glycemia. For other effects, however, such as the rises in serum LDL and HDL cholesterol, the small sample size might be the reason statistical significance was not reached. Future studies of larger samples and containing a control group are needed to better address questions about the effect of the LCKD on serum lipids in patients with type 2 diabetes.
I just made these and followed the advice of another comment. I added a scoop of vanilla whey protein and a scoop of sour cream. I did not have a donut pan so used my regular sized muffin tins. I buttered the tins very generously. I filled half full and it made 10. I shortened the baking time to 13 minutes which was perfect. I made a glaze of heavy whipping cream and powdered swerve for half and the cinnamon sugar combination for the other half. They are fabulous!
I saw your recipe on Highfalutin today and since it is snowing I gave it a try to add to our chicken noodle soup. The recipe is super!!! Now we can have noodles without all of the carbs. The soup and noodles turned out so good. I used parchment paper and a cookie sheet that decided it needed a new wonky shape when heated( mixture was really thick on on side) but I was able to salvage all of the mix after repeatedly reheating the thicker portions until they were set. No sogginess in the noodles and they held up well in the soup. Kudo’s to your creativity! Now to try them in other things as mentioned in the comments that I didn’t read before making the recipe, whoops!!
I ditto that. I’m starting the keto diet, but am struggling to get my macros right. I usuaslly end up with too much protien and not enough fat. A daily “menu” to try to copy would be great! I”m 59, almost 60 and have about 20 to get off. My birthday is October and would like to have this gone by then! Thank you for all you do. I love reading your posts!!
A computer program such as KetoCalculator may be used to help generate recipes.[47] The meals often have four components: heavy whipping cream, a protein-rich food (typically meat), a fruit or vegetable and a fat such as butter, vegetable oil, or mayonnaise. Only low-carbohydrate fruits and vegetables are allowed, which excludes bananas, potatoes, peas, and corn. Suitable fruits are divided into two groups based on the amount of carbohydrate they contain, and vegetables are similarly divided into two groups. Foods within each of these four groups may be freely substituted to allow for variation without needing to recalculate portion sizes. For example, cooked broccoli, Brussels sprouts, cauliflower, and green beans are all equivalent. Fresh, canned, or frozen foods are equivalent, but raw and cooked vegetables differ, and processed foods are an additional complication. Parents are required to be precise when measuring food quantities on an electronic scale accurate to 1 g. The child must eat the whole meal and cannot have extra portions; any snacks must be incorporated into the meal plan. A small amount of MCT oil may be used to help with constipation or to increase ketosis.[37]
My Husband and I started doing Keto July 2018. We got over weight after we got out of the Marine Corps. It has been hard to workout because I became disabled, but my diet was not good. After our friend Amber recommended your site and support group, we found a lot of helpful information to get us started on a successful journey. So far it’s been one month and we have lost 18 pounds each!

I normally don’t post reviews, mainly because I’m busy and constantly on the go but had to take a few minutes to say that this recipe is one of my most favorite keto recipes I’ve come across! I’ve been eating mostly keto (a few cheat days occasionally) for about 9 months now and know that almond flour isn’t the easiest to work with so this says alot. Great job and keep sharing your recipes!
Join our community of “losers” today and subscribe free to IBIH newsletters to get notified when I post new keto recipes and updated keto diet menu plans! Also head over to the IBIH Facebook page where the cool kids hang out – and you’ll get access to my daily Amazon freebies, health and fitness tips, and other fun content I only post on Facebook! Finally, be sure to register for our new IBIH Community Forum where you can get daily support for the 5 Day Keto Soup Diet, 5 Day Keto Egg Fast Diet, Weekly Keto Diet Menu Plans, or just gab with fellow IBIH fans who are following a low carb or gluten free lifestyle!
I finally tried this recipe out, despite having tracked down and purchased the vital whest gluten months ago, lol. Anyway, I followed the recipe exactly, well except for a minute longer cooking time. It came out of the oven nicely set up and cooled even more firm. (I pulled the silpat off the sheet pan and cooled it on the counter.) I was able to easily roll it up jelly roll style and cut into perfect fettuccine strips. I heated them up in the sauce for a few minutes. Hubs enjoyed the seafood,
Thanks for this inputs. 20 years ago I gain 17 pounds a year for 5 years. I was healthy but my dr told me start diet, any diet just come back in a month I want to see you start loosing… I started Atkins and lost 7 pound in a month. She was checking my progress every six months and checking my condition. I lost 64 pounds in 3 years. Now I started eating out of control. I am eating healthy but too much… I gain 40 pound back after 20 years. Now I will start again my Atkins to take off 30 pounds…
Instead of getting that store-bought can of frosting that’s filled with sugar, food coloring, and trans fats, make your own! Cream cheese and butter come together perfectly to create a rich and creamy frosting that makes all of your cakes taste better. If you want an example of a great cream cheese frosting (with added fruit compote), check out our Low Carb Spice Cakes with Cream Cheese Frosting.

By the way, I love how simple this recipe is! I love that it uses whole eggs instead of separated since I’m really bad at separating the yolks from the whites, and if you use more whites than yolks then you have to find another use for the yolks and it’s a pain in the neck. I went keto on summer last year and when I decided to start baking my own bread and went looking for almond flour bread recipes, I chose this one for its simplicity


Oatmeal is something we all miss when it starts to get cold outside, but it is filled with carbs. You can easily make your own oatmeal by following one of the many recipes online. Or, if you’d like a different twist on oatmeal, give our Cinnamon Roll Oatmeal a try. Using what you might think are strange ingredients (cue cauliflower), you get an absolutely delicious faux oatmeal.
Rami co-founded Tasteaholics with Vicky at the start of 2015 to master the art of creating extremely delicious food while researching the truth behind nutrition, dieting and overall health. You can usually find him marketing, coding or coming up with the next crazy idea because he can't sit still for too long. His top read is The 4-Hour Workweek and he loves listening to Infected Mushroom in his spare time.
In 1921, Rollin Turner Woodyatt reviewed the research on diet and diabetes. He reported that three water-soluble compounds, β-hydroxybutyrate, acetoacetate, and acetone (known collectively as ketone bodies), were produced by the liver in otherwise healthy people when they were starved or if they consumed a very low-carbohydrate, high-fat diet.[10] Dr. Russell Morse Wilder, at the Mayo Clinic, built on this research and coined the term "ketogenic diet" to describe a diet that produced a high level of ketone bodies in the blood (ketonemia) through an excess of fat and lack of carbohydrate. Wilder hoped to obtain the benefits of fasting in a dietary therapy that could be maintained indefinitely. His trial on a few epilepsy patients in 1921 was the first use of the ketogenic diet as a treatment for epilepsy.[10]
Foods that are low in carbohydrates are a smart choice for people who have certain medical conditions. Carbohydrates are broken down by the digestive system as sugar, which makes high-carb foods a risky bet for diabetic patients. Low-carb pasta is less likely to cause blood sugar spikes than regular pasta since its carbohydrate content is made up mostly of fiber, which the body does not convert into glucose. Of course, if you have any condition that affects your diet, you should always consult with your doctor before consuming new foods.
Sharon M. Nickols-Richardson, PhD, RD, , Mary Dean Coleman, PhD, RD, Joanne J. Volpe, Kathy W. Hosig, PhD, MPH, RD, “Perceived Hunger Is Lower and Weight Loss Is Greater in Overweight Premenopausal Women Consuming a Low-Carbohydrate/High-Protein vs High-Carbohydrate/Low-Fat Diet,” The Journal of Pediatrics: Vol 105, Issue 9: 1433–1437; September 2005. http://www.sciencedirect.com/science/article/pii/S000282230501151X.

It is possible to combine the results of several small studies to produce evidence that is stronger than that available from each study alone—a statistical method known as meta-analysis. One of four such analyses, conducted in 2006, looked at 19 studies on a total of 1,084 patients.[23] It concluded that a third achieved an excellent reduction in seizure frequency and half the patients achieved a good reduction.[18]


I began my low carb diet (around 50 net per day) almost 3 months ago. I have only lost 2 lbs. I need to lose at least 30. I am 62 years old and in good health. Everything I have read leads me to believe that I am doing everything correctly. I even make my own Keto bagels! What do you think could be the issue? I tried going down to less than 20 carbs but I just cannot do it. Thanks for any help you can provide.
I thought that eating this amount of protein would leave me a withered and emaciated little boy, but this is a belief I held for years of being beating over the head with jugs of protein powder and bro-science. It turns out, you (or, at least I) don’t need as much protein as once thought. However, eating very FEW grams of protein is not smart either. 
This fennel and ginger granola is not only grain-free sugar-free and keto, but it is also totally unlike the flavor of any other cereal I have tried. You get a warming heat from the ginger and a fresh flavor from the aniseed fennel, giving this cereal a unique taste. You can use this recipe as a base to let you experiment with different ingredients to give different flavors and textures.
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.
Still, whole wheat flour comes in about midway on our list of flours based on carbohydrate content, so it’s got a little less than 45 carbohydrates per half cup, and comes in mid-range for GI at 69, You may find that you want to sneak whole wheat flour into your recipes, by adding a little at a time and working up to where you have mostly whole-wheat bread.
It can sometimes be difficult to find a cereal that actually fills you up till lunch, so a keto-compliant granola can be the answer. This one is deliciously crunchy and has a warming flavor from the cinnamon and tastes great with your favorite nut milk. Nuts can be a great source of goodness and energy, so this can also be eaten as a snack when you need a little something to keep you going.

Amongst all the sugar-filled cereals on our supermarket shelves, there are the occasional good one. But I always get sick of them so quickly, and I find they’re usually quite bland. But, thankfully there are some easy, low carb breakfast options that don’t involve cereal! Have a look at the list below and hopefully you’ll get inspired to try a few for yourself.


In Asia, the normal diet includes rice and noodles as the main energy source, making their elimination difficult. Therefore, the MCT-oil form of the diet, which allows more carbohydrate, has proved useful. In India, religious beliefs commonly affect the diet: some patients are vegetarians, will not eat root vegetables or avoid beef. The Indian ketogenic diet is started without a fast due to cultural opposition towards fasting in children. The low-fat, high-carbohydrate nature of the normal Indian and Asian diet means that their ketogenic diets typically have a lower ketogenic ratio (1:1) than in America and Europe. However, they appear to be just as effective.[54]
2. Raygan, F., Bahmani, F., Kouchaki, E., Aghadavod, E., Sharifi, S., Akbari, E., . . . Asemi, Z. (2016). Comparative effects of carbohydrate versus fat restriction on metabolic profiles, biomarkers of inflammation and oxidative stress in overweight patients with Type 2 diabetic and coronary heart disease: A randomized clinical trial. PMID: 28607566 
Hello there. Thanks for sharing this recipe. I am sooo excited to try it. In fact, I have just ordered some almond flour. I have a question regarding eggs. The recipe calls for four. Can I use two instead, and substitute with flax eggs for the other two? I have a lot of flax in my cupboard and I am looking for creative ways to use it up. Also, it is nice to be able to utilise ingredients already in my cupboard. I am trying to get out of the habit of buying new ingredients for everything new recipe I want to try. Anyway, looking forward to your response. Thank you.
This granola is delicious, after making it several times I decided to add some shredded coconut, sesame and 100% maple syrup and it turned out a winner. Now I use different types of nuts depending what I have at home. Some times I slice it into bars and take with me to work and my daughter loves to take them to school. By the way, I made the granola with all raw nuts and it only took about 15 min baking time at 180•C.
The ketone bodies are possibly anticonvulsant; in animal models, acetoacetate and acetone protect against seizures. The ketogenic diet results in adaptive changes to brain energy metabolism that increase the energy reserves; ketone bodies are a more efficient fuel than glucose, and the number of mitochondria is increased. This may help the neurons to remain stable in the face of increased energy demand during a seizure, and may confer a neuroprotective effect.[56]
I have been reading all the above comments about the gluten verse other ingredients. As a pastry chef, the information that has been missing here is that not only is gluten a protein, it is also the “elastic” that holds the pasta together. 80% of the proteins in flour are called glutenin and gladin. When combined with liquid, they form the elastic substance called gluten.
Today we tackle low carb flour alternatives. There are a few wheat-based flour products on the market that have somehow magically been de-carbified. You are free to use these if you wish, but I steer clear of them. I stay away from most things with wheat as it is, but I did try these out a few times and I can’t say that they live up to the promise. They don’t taste very good, they don’t rise well or hold together well, and you have to ask yourself: what sort of processing do they go through to reduce the carb count so much?
Rami co-founded Tasteaholics with Vicky at the start of 2015 to master the art of creating extremely delicious food while researching the truth behind nutrition, dieting and overall health. You can usually find him marketing, coding or coming up with the next crazy idea because he can’t sit still for too long. His favorite book is The 4-Hour Workweek and artist is Infected Mushroom.

At $12.99 for 12 ounces it can get expensive. It’s times like these when I long for Germany, where a big bag of walnuts flour is 1.60 Euro. Benefits are great bang for the buck. There’s lots of protein in nut flours, amino acids, omega-3s and vitamins. There’s plant fiber and healthy fat. It helps you control your blood sugar, and keeps you full until the next meal. These are just a few of the benefits of nut flours in general.
Hi Lee, A blender might also work, if it’s powerful enough to chop up nuts. You’ll still want to use a pulse-stop-pulse method, and may need to stir between pulses. Otherwise, you can also try chopping up the nuts and seeds before mixing with the other ingredients. If you go that route, the resulting granola texture will be a little different compared to a food processor. I used a food processor partly because it makes both prep time and cleanup a lot faster, but also because that way you get a mix of larger chopped nuts and finer powder. I hope one of the other methods works out for you!
Still, whole wheat flour comes in about midway on our list of flours based on carbohydrate content, so it’s got a little less than 45 carbohydrates per half cup, and comes in mid-range for GI at 69, You may find that you want to sneak whole wheat flour into your recipes, by adding a little at a time and working up to where you have mostly whole-wheat bread.

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!


If there is a certain amount of glucose available in the blood, the body will choose to burn that as energy before it burns fats. This obviously prevents you from entering ketosis. While the general recommendation for most people is to shoot for 40 grams of carbs or below on a daily basis, this is actually somewhat relative to the individual. I will often go by percentages, saying that between carbs, proteins, and fats, carbs should make up between 5-10% of total calories.
As you will see, simple keto meals begins with the healthy fat consideration first, making sure plenty of low-starch veggies surround the fat along with a moderate protein source. Wild-caught salmon, as a high-fat fish, is a perfect keto choice, and easy keto meals can be a fatty cut of healthy protein like salmon or lamb served with plenty of green veggies.
Adequate food records were available for analysis in a proportion of participants at each of the 4 timepoints (Table ​(Table2).2). Participants completed food records at a mean of 2.5 and a median of 3 timepoints. In general, comparing baseline to subsequent timepoints, mean carbohydrate intake decreased substantially and energy intake decreased moderately while protein and fat intake remained fairly constant.
I was soo excited to get a bowl of cereal, only to discover I bought sweetened vanilla almond milk by mistake! My granola did not stick together, though it tasted so good! I did not add a sweetener and my pumpkin seeds and almonds we’re salted. Will try with sweetener next time. Like you, I kept snacking from the container! Ended up eating 1/2 cup of granola with 1/4 cup of the almond milk. I doubled the almonds and pecans, then added a small bag of sliced almonds and. Pumpkin seeds. Didn’t have golden flax meal, so put ground flax seed. Would have been even better had I bought some mixed nuts! Will have to refigure the macros, as I am mostly eating almonds, but I’d say you have a winner! Thank you! Would you consider a 1/2 cup a serving?
I think melted and solid coconut oil pretty much have the same volume, or if it changes, the amount of volume lost or gained is negligible 😉 Sometimes I make coconut oil bites by pouring 1-tbs servings of melted coconut oil mixed with something to give them flavours (matcha powder, raw cacao powder, essential oils, etc) on an ice cube tray and when they turn solid it looks like the volume is about the same.
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