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Keto Bread Recipe

Author: Oksana Aron, MD Source: Weight Loss NYC May 19, 2021
Buns of Fiber

Trying to cut back on bread is challenging, here is a fun a simple recipe you can try and adapt to suit your needs. Psyllium fiber is a soluble dietary fiber with clinically demonstrated health benefits.

Use of psyllium in the diet for three weeks or longer often lowers blood cholesterol levels in people with elevated cholesterol, and can lower blood glucose levels in people with type 2 diabetes. Use of psyllium for a month or longer may produce a small reduction in systolic blood pressure.

Fiber is good for you because it is not absorbed, instead helps move food through your digestive system and other health benefits.

Ketogenic (Keto) Bread

ketogenic bread
Ketogenic bread is low-carb

Versatile low-carb, gluten-free, keto bread featuring psyllium fiber can also be used for BBQ hot dog or hamburger buns or even for garlic bread.

Yield: 6 rolls

Ingredients

  • 1.25 cups (5 oz) almond flour
  • 1/3 cup (1.75 oz) ground psyllium husk powder
  • 2 tsp baking powder
  • 1 tsp sea salt
  • 2 tsp cider vinegar
  • 3 egg whites
  • 1 cup water
  • 2 tsp sesame seeds optional topping

Instructions

Preheat oven 350°F (175°C); also boil the water.

  1. Place dry ingredients in a bowl; Add vinegar and egg whites, mix.
  2. Add the boiling water, blending with a hand mixer for 30 seconds. Dough should remain thick.
  3. Shape dough into 6 rolls. (Tip: Apply a little olive oil to hands first.)
  4. Place on a greased baking sheet. Top with optional sesame seeds.
  5. Bake on lower rack in the oven for 50–60 minutes; rolls should be a bit firm on bottom.
  6. Top and serve as wish.

Prep Time: 15 minutes, Cook time: 1 hour

keto buns baking in the oven
Fresh-baked low carb buns

Nutrition per bun: 165 cal, 12g fat, 2g net carbs

Keywords: Bread, Low-Carb, Wheat-free, Breads, Gluten-Free Low Calorie Diet

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Vegetarian Treat

Author: Oksana Aron, MD Source: Weight Loss NYC Jul 17, 2020

Tasty Tofu Marinade

Tofu is vegetarian soy protein.

Tofu is a versatile vegetarian option for those seeking to supplement dietary protein without saturated fats. This baked recipe includes two different marinade types so try each as you wish. You can choose any tofu: firm, extra firm, fresh or frozen/thawed. Preparation time is about 30 minutes plus 30 minutes marination, plus 30 minutes baking time

Ingredients

16 ounces block firm, extra firm, tofu, fresh or frozen/thawed

Asian Marinade

2 T reduced sodium soy sauce

2 T rice vinegar (or balsamic or cider)

1 T honey or brown sugar

1 T vegetable or sesame oil

Lime Marinade

1/3 C Reduced sodium soy sauce

1/3 C lime juice

1 T vegetable or sesame oil

Instructions

  • Prep
    1. Press water out of the tofu (see below)
    2. Cut tofu into desired shape: Triangles, cubes, slices or sticks.
    3. Mix marinade of your choice into a bowl, and add the tofu shapes.
    4. Marinate tofu for at least 30 minutes.
    5. Prepare a baking sheet with foil for baking.
  • Cook
    1. Preheat oven to 350 degrees.
    2. Drain the marinated tofu and place onto the baking sheet.
    3. Bake until tofu is firm and lightly browned, about 30 minutes.
    4. Turn pieces once during baking.
    5. Enjoy!

This low fat, vegetarian dish yields about 2-3 cups. Refrigerate any leftovers within 2 hours.

Nutrition facts: 100 calories per 3 oz, 6 g fat (0 saturated/trans)

How to Press Tofu

Pressing tofu removes excess water to make it more firm and helps marinades to absorb more easily. Soft or silken tofu is too fragile to press well — use those for creamy dishes like smoothies and dips. Frozen tofu will have an open texture with larger, visible holes.

Steps

To press fresh medium to super-firm tofu, apply gentle, steady pressure.

  1. Place tofu between layers of folded paper towels or clean dish towels on a plate.
  2. Cover with another flat plate to help distribute the weight.
  3. Add enough weight to press out liquid without collapsing the tofu. A large can of food would work.
  4. Let the tofu sit for 30 minutes or longer. Replace towels if needed.
  5. Cut the tofu into desired pieces and use or freeze.

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