bread

Make me Bagel

Before I get to the recipes, which were inspired by Megha Barot and Matt Gaedke’s wonderful “Hush Puppies” recipe (“Keto Made Easy” cookbook pg. 198), which I tweaked a bit, to make into bagels. I wanted to talk about a couple foods that I have added to my keto lifestyle.

The first is black soy beans. Up until now, I have completely avoided soy. Not, only because of the carb content, but also, because most soy is a GMO product here in the US and also, not a terribly healthy food source. But, recently I was told about black soy beans. These are in the soy family, but are lower net carbs, and if prepared correctly, a great fiber addition to your diet. If you are getting dried beans (I couldn’t find any canned that guaranteed organic and no GMOs) you MUST soak them overnight. Once they are soaked rinse them well. Then you want to pressure cook them for at least 30 mins. I used them in a low carb chili that was wonderful. A word of warning though. These are VERY high in fiber, so a little goes a long way. The chili I made was about 6 servings, and I think the 1 cup I used was a little heavy handed, as, the evening was quite explosive for my husband and I. So, when I make it again, I will be using only a half cup.

The second product is a new sweetener that claims to be “insoluble sugar fiber.” After reading everything I could find about how it is made, looking at the chemical structure, I couldn’t see any reason not to believe the claims. So, I bought a small bag, to try. I decided to do the same experiment I used for testing whether the monk fruit/erythritol blend I use should be counted as carbs or not. I did a pre-test of my blood sugar and blood ketones, then tested again 20 mins after eating (an exaggerated portion of 4 tsp in my tea, ugh…soooooo sweet! But, kept chugging and told myself it was for science!). Then I retested again after 1 hour. I had thought to retest again at 2 hours, but looking at the 1 hour results you will see why I didn’t think it was necessary.

So, here is my blood sugar and blood ketone levels before drinking the syrup…errrr sweet tea.

Then down the hatch!

Blood glucose and blood ketone levels 20 mins after tea

:

And 1 hour after tea:

So, as you can see my blood sugar actually improved with the tea, and there was virtually no change in my blood ketone levels, and it definitely didn’t kick me out of ketosis. So, for me this is all the evidence I need to make the switch.

My experiment with the monk fruit/erythritol blend (sorry I don’t have visuals for that test just my journal notes), was also minimal, but my blood sugar did go from 79 before the sweetener, to 87 at 20 mins, 84 at 1 hour, then back down to 76 at 2 hours. My blood ketones went from 2.6 before sweetener, to 2.5 at 20 mins, 1.9 at 1 hour, but then back to 3.0 at 2 hours. So, again, though it was more measurable a reaction, it didn’t kick me out of ketosis.

But, for me after doing this experiment, I will be transitioning (blending with my other sweetener to use it up until gone) to Allulose. Not only did it have a lesser impact; it also doesn’t have the coolness that can be associated with erythritol blends; it is already powdered; it doesn’t have the GI issues associated that plagued my hubby if I get too heavy handed with the erythritol blend.

So, try these products out and then decide for yourself whether to add them to your keto lifestyle.

On to the recipes!

If you are interested in the cookbook, it is available on Amazon, it is also where I bought both my english muffin rings and the donut molds. However, due to the change in the Amazon Associates Program, I am not sure if I will be able to continue to link the products that I use.

Keto Bagels

Course Bread
Cuisine Keto
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings
Calories 218 kcal

Ingredients

Bagels

  • 4 eggs
  • 1/3 cup extra virgin olive oil
  • 1/2 cup coconut flour
  • 1/4 cup psyllium husk powder
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp garlic powder you could use onion powder
  • 1/2 tsp sea salt
  • 1 scoop MCT powder optional
  • 1 Tbsp nutritional yeast

Egg wash

  • 1 egg white
  • 1 tsp water

Topping

  • dash favorite bagel topping I used an "everything" topping

Instructions

  1. Preheat oven to 400° F. Prepare baking sheet by covering with parchment, silicone mat/donut mold or you can also use english muffin rings. Lightly oil and set aside. 

  2. (for this batch I used a donut mold. This produced a dozen small bagels. In future I will make them in english muffin rings and just add hole to the center, to get a bigger bagel. When I eat a bagel, it is the meal),

  3. In mixer bowl with paddle attachement add eggs and oil and beat well on low speed.

  4. Add in remaining bagel ingredients and beat on low, then increase speed.

  5. Beat on high speed 30-60 seconds, until nice dough ball forms.

  6. If using donut molds, simply divide dough into 12 portions and press into the donut mold. If using english muffin rings, divide into 6 portions and press into rings, then use spatula to make hole in center. Make the hole slightly larger than the size you want the final hole to be, as dough expands a little while baking.

  7. Prepare egg wash by adding water to the egg white and mixing together. Brush bagel tops with egg wash, then add your favorite bagel topping if you are using (if not using a topping, I would still do the egg wash).

  8. Bake for 20-25 mins, until toothpick comes out clean.

Recipe Notes

Macros are per bagel, if making 6 large bagels, or for 2 small bagels.

total fat 18.8 g

net carbs 2.7 g

protein 7.1 g

 

Keto Bagel Dogs

Course Main Course
Cuisine Keto
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings
Calories 368 kcal

Ingredients

  • 6 hot dogs I used Nathan's uncured beef

Bagel coating

  • 4 eggs
  • 1/3 cup extra virgin olive oil
  • 1/4 cup psyllium husk powder
  • 1/2 cup coconut flour
  • 1 scoop MCT powder optional
  • 2 Tbsp nutritional yeast
  • 1/2 tsp garlic powder you can use onion powder
  • 1/2 tsp sea salt
  • 1 tsp baking powder
  • 1/2 tsp baking soda

Instructions

  1. Preheat oven to 400° F. and line a baking sheet with parchment paper or silicone mat. Lightly oil. Insert sticks (I used bamboo skewers then cut them to length) into the hot dogs and set aside. 

  2. In mixer bowl with paddle adapter add eggs and oil and mix on slow speed until well blended. 

  3. Add remaining bagel coating ingredients and mix on slow speed, then increase speed and allow to mix on high speed for 30-60 seconds until thick dough ball forms.

  4. To assemble the bagel dogs, I started with a ball of dough about the size of a golf ball.

  5. I rolled it between my hands until the dough was about the same length as the hot dog.

  6. Using your fingers make a well in the dough to place the hotdog in.

  7. Gently roll the hot dog and dough back and forth until dough begins to wrap around the hot dog.

  8. Seal the ends and edge of the dough around the hot dog.

  9. Gentle roll again to make dough seal even and smooth.

  10. Set wrapped hot dogs on prepared baking sheet and bake for 20-25 mins. Dough will be cooked and slightly browned on the outside.

Recipe Notes

Macros are per bagel dog.

total fat 31.8 g

net carbs 3.2 g

protein 12.1 g

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