bread, diets, Keto, ketogenic, nutrition, recipe, weight loss

The Journey Begins

Yes, I am a carb junkie! The visions of sugarplums dance in my head, morning, noon, and night; not just on Christmas Eve.
I began my keto journey just a few months ago. I have been gluten-free for many years, due to Celiac Disease. I love to cook, so, I spent years perfecting gluten free goodies, that did taste like chimney ash. But, my health continued to get worse not better. Then my husband was told that he was bordering on diabetes. He went keto. I was his biggest skeptic!
I am a retired healthcare professional who spent the better part of 20 years studying, teaching, and practicing in the western medicine tradition. My career which included teaching nutrition and diets as accepted by the major medical associations; which I think we can all agree, don’t work. You starve and suffer for as long as you can, until in a moment of weakness you falter and then decide you have failed. Or worse yet, you stuck to it, even though it was really really hard, only to step on the scale and see your weight went up not down! The roller coaster of weight loss!
But, to my amazement, he was eating real food, not restricting anything but starches and carbs, and it was working. He went back to the doctor, labs completely normal, no more looming diabetes! Not to mention a very impressive weight loss.
He urged me to give it a try, begrudgingly (mostly because I didn’t want to make things I couldn’t share with him), I gave it a go. I won’t lie, that first week, the cravings were enough to make me cry real tears! But, I started with a generic, beginner’s keto plan, not realizing there were “goodies” that I could have that wouldn’t bump me out of keto.
I stumbled upon this jewel: https://headbangerskitchen.com from there I ended up on YouTube watching his videos. I started to get excited! The recipes he posted and tasted (he has a talent for trying his creations and making your mouth water, imagining the deliciousness), inspired me to take what he taught and apply the tricks learned from years of gluten-free baking, to a create recipes that turned keto from a diet, into my lifestyle.

Imagine: Eating until you are full, losing weight, AND enjoying things like breads, cakes, pies, and many other carb junkie faves! So, this is my adventure in relearning everything I thought I knew about our bodies and nutrition. A journey to better weight and health, without giving up my love for food and cooking! Clicking on the name of the recipe will take you to a printable version.
Everyday bread:
1 TBS. real butter (salted)
1/3 cup Nut or Sunflower seed flour (sorry for the previous misspelling, I have no idea if the flowers are even edible..lol)
1 tsp. baking powder
2 large eggs
1 scoop MCT powder (optional)
1/8 tsp. onion powder, garlic powder, nut pieces, seeds, or any of your favorite herbs or spices makes a nice variety to the bread (All optional)
How to:
The very first thing I tried, after finding https://headbangerskitchen.com, was bread. At the time, we were moving and had only a microwave, Pressure/slow cooker, and a grill for cooking. So, mug bread it was. There are many variations of this recipe online, but, here is my version inspired by the first one I saw. You can make it with as few as 4 ingredients (the 5th ingredient pictured is MCT powder which is optional and simply adds more good fats–incidentally the use of MCT powder has not been added to the total fat at the bottom).
My version makes 4 slices or 2 sandwiches. It doesn’t refrigerate well and is best made fresh when you need it, but have made it ahead and frozen it. It is a little bit drier than fresh, but, not nearly as dry as making it ahead and placing it in the refrigerator.
I use a 2 cup Pyrex®/Corning Ware® dish (any 2-cup microwaveable dish will do). The bowls I use, yield round bread slices. For a quick hamburger bun (I have a recipe that I like to use when I have planned for hamburgers, that I will share in a later post), I use a 4-cup microwaveable bowl and double the recipe, except the eggs. For the purposes of hamburger buns, I increase the eggs to 3 eggs not 4.

Melt 1 tablespoon real butter (margarine is a bad fat!) in your bowl, in the microwave for approx. 15-30 seconds. It should be completely melted. If you are dairy free you can use coconut oil.

Flours: Just as with any flour keto flours are not created equal: In this recipe, you will get varying results based on the nut flour used. DO NOT use coconut flour in this recipe (unless you are a rare fan of dried hockey puck sandwiches!). But, what to do if you have a nut allergy (my daughter is allergic to almonds, my favorite flour for this recipe)? Well, I have discovered that purchasing raw unsalted sunflower seeds and grinding them into a fine meal/flour in either a coffee/spice grinder or your food processor, works well in this recipe!
Add in your nut or sunflower seed flour, MCT powder (if you are using), baking powder, any herbs you might like to use; add your eggs last (you don’t want to “fry” any of the egg in the hot butter. You MUST use eggs for this recipe to work. I have tried and tried in vain to find a substitute that will work in this recipe, for those you don’t eat eggs. If it exists, I have not yet discovered this hidden jewel (anyone having ideas, or who comes up with the solution to this, please do share!).
Mix your “batter” completely, it will be the consistency of a thick pancake batter.
Place dish in microwave and cook for 2 mins.
Carefully (it’s hot!), dump your bread loaf onto a cutting board or plate for slicing. I like to slice mine while it’s still warm, in case I am not making a sandwich and want to slather butter over it (YUM!).
If you slice it thin you can get as many as 6 slices from this loaf, which of course would lower the carb count even further. It depends on what I am filling the sandwich with on how many slices. The more fat in the sandwich, the thinner I cut the slices, not because I am worried about the slightly increase carb count, but because this bread on its own is pretty filling, especially as you get further on the journey and you find yourself getting fuller faster.
I am still in awe of this humble recipe, after years torturing various gluten free ingredients into a soft springy slice of bread. I can barely wrap my head around the fact that I can have a slice of bread with even better flavor and texture in about 3 mins! Better yet, I eat this bread almost every day and I am losing weight!
The numbers:
Cutting the loaf into 4 slices and calling 2 slices a serving this recipe yields:
Total fat          19g
Total carbs    5.5g
Fiber               2.1g
Net carbs       3.4g
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1 thought on “The Journey Begins”

  1. I recently was asked about using whey protein powder in the 3-min Keto Bread recipe. Yes, it works in the same measurements as the nut or sunflower seed flour, however, it makes a drier (somewhat sponge-tasting) version. If I was going to use it instead of the nut or seed flour on a regular basis, I would add a bit of something like onion powder…. Also, I would try cutting back to about 3-4 Tbsp. of the whey protein powder and see if you get a more moist version. If people are really interested in this and would like me to experiment and then post, I will be happy to do that!

    Another question: I have been asked where I get sunflower seed flour. I don't buy it as such, I get organic, unsalted, shelled sunflower seeds and grind them in my food processor. Before I got my food processor, I made it in smaller batches in a little electric coffee grinder. Word of caution: If you over grind, it will turn to sun-butter.

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