I promised to post a bread recipe long ago. I wanted to try this out a few times before posting it, and it’s finally time to share. Note that a stand mixer is required to make this batter. I don’t want to be responsible for the loss of another hand mixer. (Click on pictures to see larger image).

Having a bread on the keto diet seems to be really important to a lot of kids. I can imagine that it would be critical for older kids who remember “normal” food and see sandwiches around them at school. Nora’s biggest loss when she first started the diet was toast, although we don’t think she really remembers “toast” as the rest of the world knows it.

Nora has especially enjoyed this bread as peanut/almond butter (and butter) and keto-jam sandwiches, but it also holds up well enough to make grilled cheese or toast!

To be clear, it does not have the consistency of wheat-based loaf bread. It is a quick bread and even smells like banana bread to me, even though there is not a hint of banana in it!

This recipe is adapted from the “Toasting Bread” recipe in The Joy of Gluten-free, Sugar-free Baking. There are several similar recipes in that cookbook. The key to this one appears to be the egg whites, which give it a dryer texture after toasting. But after I substituted heavy cream for milk, it’s not exactly a “dry” bread.

I have to address how to use a loaf recipe in the ketogenic diet, because our typical procedure is to pre-weigh the batter and then cook accurate single servings. In this recipe, you will bake the loaf then cut servings of varying weights, and you have to know how to account for that. I’m using these calculations for Nora’s meals because I have verified it myself and we have had no problems. But if your kid is very sensitive or just starting the diet, you probably want to stick to recipes that weigh the batter into servings rather than these batch or loaf recipes that rely on good estimates. I want to be very clear about my procedures here so that you can make the best choices for your kid’s diet. If you are using LGIT or MAD, you are probably just fine with this bread. For the keto diet, you may want to pre-weigh the batter and post-weigh the bread when it is done and do your own calculations. Or weigh it out into smaller loaves so that it is all pre-weighed and adjust the cooking time accordingly. (I also explained this in the Holiday Cookies post, but eventually decided it was much easier to pre-weigh the cookies. Slicing bread to a certain weight is easier than weighing and calculating for each baked cookie.)

The recipe and nutrition information is for one whole loaf, 1169 g of batter. To convert this to nutrition information per gram of baked bread, I weighed the loaf when it came out of the oven and cooled, which was fairly consistant from loaf to loaf: 1057 g. It is lighter than the batter because water cooks out during baking, while the macronutrient breakdown remains the same. Therefore, I take the nutrition information for the full 1169 g of batter and divide it by 1057 to get the per-gram nutrition information (sorry, no fancy nutrition panel for this):

Nutrient             Per gram               40 g serving
Net carbs:         0.033 g                     1.31 g
Protein:              0.117 g                     4.67 g
Fat:                      0.357 g                   14.28 g
Fiber:                  0.075 g                      3.0 g

Ratio:        2.39:1

To calculate it into a meal for Nora, I choose an amount that will fit into her meal, usually 30 to 40 g. Then I cut a piece of bread to that weight. See above for the breakdowns for a 40 g slice (or 2 very thin slices). It packs in a good amount of protein and fiber! A typical meal would be 35-40 g of bread, equal parts natural peanut butter and butter (8 g each, could use almond butter instead), 8 g keto mixed berry jam (could also use crushed raspberries), and 30-40 g of heavy cream steamed with a touch of cocoa for “hot chocolate.” Hits the spot for a kid!

Toasting Bread
(nutrition info for batter, whole loaf)
227 g Bob’s Red Mill Organic Golden Flaxseed Meal
227 g Bob’s Red Mill Hazelnut Meal
32 g sesame seeds
32 g sunflower seeds
20 g baking powder
3 g Bob’s Red Mill xanthan gum
3 g salt
340 g Organic Valley Heavy Whipping Cream
285 g egg whites (about 6 eggs)

Preheat the oven to 375. Line the bottom of a 4.5 x 8 inch loaf pan with parchment paper, then lightly coat with oil.

Weigh the sesame seeds and sunflower seeds, then grind to flour in a clean coffee or spice grinder. You could opt to leave some of each whole if you prefer whole seeds in the bread. Combine with remaining dry ingredients: flaxeed meal, hazelnut meal, baking powder, xanthan gum and salt, and mix well.

In the bowl of your stand mixer, combine the cream and egg whites. You may add a non-carb liquid sweetener here if desired. Blend with paddle attachment thoroughly. Add the dry ingredients, and mix on medium for 2-3 minutes, until you have a thick, sticky, aerated batter.

Pour the mixture into the prepared pan. Bake for 45 minutes, then rotate and bake for another 35 to 45 minutes until golden and springy when pressed in the center.

Transfer to wire rack and cool for at least 5 minutes before turning out of the pan. Loosen around the edges with a thin nice. Cool at least 15 minutes before slicing. Store in the refrigerator.

Because Nora eats so little at a time, I cut the loaf in half to use half and freeze half. She can eat sandwiches for awhile, move on to other foods, and when she asks for bread again I can just get the other half loaf out of the freezer.

When you read the ingredients, you probably thought (as I do), “what about the egg yolks!?!” I’m always trying to use a whole egg. This recipe is the perfect match to keto ice cream on a big cooking weekend! That recipe requires about 6 egg whites. So there you have it. Bread and ice cream. You have everything you need for a very happy keto kid, and no wasted eggs parts.

Hot out of the oven and still poofed up!

This one is adapted from a recipe shared by my friend Karen, who also keeps a lookout for Nora-friendly recipes for me. I didn’t have to do much to modify it; the original is from Primally Inspired’s Breakfast Fruit Souffle.

It was pretty easy to make, particularly if you have a stand mixer. I was burnt out on recipes with whipped egg whites until I got my stand mixer. It takes a bit of experience and persistance to get them fully whipped if you have a hand mixer, and lord help you if you are doing it by hand. I was intimidated by the notion of a “souffle,” but Nora eats it after it is cool anyway so no pressure to serve it before it falls. And you will see below that I whipped them all together then divided into 4 measured servings, which reduced the time in the kitchen.

Deflated after cooling, but still delicious!

Best of all, it was a smash hit! Nora ate hers so fast that I didn’t have a chance to take a picture. I always use a first-batch serving for the rest of the family to taste test, and when Anders tried a bite, he did his dreamy “this is so good I’m going to faint” eye flutter and smile. I agree, it was excellent.

But it is not high ratio. It’s only 1.5:1. If used as a snack or breakfast for Nora, I would pair it with 24 g of heavy cream (steamed or in tea) to get it up to a 3.5:1 snack totaling 170 calories. I think it is possible to sneak more fat into the egg mixture, but it’s also nice to have some food that are not so fat-laden on their own. I might experiment with upping the ratio another time. For now, it’s nice for the LGIT or MAD diet and works if paired with another fat to reach the desired ratio for the ketogenic diet. Gluten-free, dairy-free, nut-free.

Nutritional information for 1 serving (50 g) of Fruit Souffle. The recipe makes 4 servings. Analysis from www.caloriecount.com

Fruit Souffle
makes 4 servings

40 g strawberries
20 g blackberries
20 g raspberries
20 g coconut oil
32 g egg yolk
60 g egg white
6 g vanilla extract
2 g cinnamon
No carb sweetener to taste

Preheat oven to 350 degrees.

Measure 10 g strawberries, 5 g blackberries, 5 g raspberries (all cut or broken into pieces) and 5 g coconut oil into each of 4 ramekins. If you use frozen fruit, put them in the oven while it preheats to thaw them and melt the oil.

Separate the whites and yolks from 2 large eggs. Weigh the whites, then whisk on high in a stand mixer or with a hand mixer for several minutes, until stiff peaks form.

While the whites are whipping, measure the yolks into a separate bowl and add the vanilla, cinnamon, and a bit of no carb sweetener of your choice. I used 2 g of Nora’s Cytra-K, which I use to sweeten everything for her. Mix the yolk mixture well. It turns out super cinnamon-y, which makes it light brown and extremely fragrant and delicious. I think a touch of sweetness is nice to balance it out if you use a no-carb sweetener, but it doesn’t require much.

After the whites are whipped until stiff, carefully mix in the yolks. I put them into the mixer on low for less than 1 minute and it turned out fine. You could also fold them in by hand.

Take the ramekins with fruit out of the oven if you have not already done so, and mix it up. Spoon 25 g of the egg mixture into each ramekin on top of the fruit. Place them in the hot oven and bake for 12-15 minutes, until browning slightly on the top.

They came out beautifully puffed up, light brown and smelling of cinnamon. I let them cool on the counter so they deflated before serving, but we aren’t uptight about that kind of thing around here. I tried to max out the amount of fruit while keeping it under 2 g of net carbs, but it is still just a bit of fruit on the bottom. The egg mixture was so delicious though that it was very nicely balanced. A real treat with a good amount of protein and some precious fiber.

Variety is the spice of life. But routine is the method of survival for the keto parents. So we do a bit of both to keep everyone happy.

I just said that I haven’t been developing new recipes lately, didn’t I? Didn’t I say that we have our happy rut and Nora is pretty happy with her regular foods? Well, the only constant is change.

Nora had been happy eating her pumpkin cheesecake bars for breakfast for at least 2 months. Before that it was the hazelnut breakfast cookies. I would make up a big batch then freeze some and take them out as needed. I could get away with baking a breakfast about once per month. And there is nothing better than pulling out an all-in-one breakfast in the morning. When we started this, we were making scrambled eggs everyday, but that just wasn’t sustainable.

But Nora is tired of her pumpkin cheesecake bars now so it was time for a new recipe. I thought about going back to the hazelnut breakfast cookies, but my sister just sent me this recipe for Peanut Butter and Jelly Breakfast Bake. She’s a good cook and nutritionist, so she can spot a recipe that could be modified for Nora’s needs. I played around with the recipe this morning and found another winner! At 3.5:1 and 167 calories, we can pull it out of the fridge and plop it own at breakfast time.

You can see that the original recipes is dairy-free, using almond milk and coconut milk. I substituted heavy cream and coconut oil, but if you are doing dairy-free but still want a higher ratio, you could use coconut milk or almond milk where I used cream here. My version is also gluten-free, whereas the “Uncle Sam” cereal in the original is made primarily from whole wheat. The psyllium husks and flaxmeal seemed like a natural substitute and packs in a lot of fiber. Nice way to start the day.

PBJ Breakfast Muffins
(makes 12)
50 g Bob’s Red Mill hazelnut meal
12 g Bob’s Red Mill Organic Golden Flaxseed Meal
12 g Whole Psyllium Husk (from our local natural foods co-op)
18 g Ultimate Nutrition whey protein powder
0.5 g salt
2 g vanilla extract
1 g Baking Powder
3 g ground Cinnamon
50 g Adams 100% Natural Peanut Butter
190 g Organic Valley Heavy Whipping Cream
60 g coconut oil, melted
72 g raspberries

Preheat oven to 350 degrees. Measure and mix the dry ingredients into a bowl. Measure and mix the wet ingredients into a separate bowl. Be sure to get the peanut butter well incorporated, along with the melted coconut oil. It needs to be evenly distributed.

Pour the dry ingredients into the wet and mix very well, until even. The psyllium husk needs a few moments to absorb the liquid, and when it does it will be a thick batter.

Measure 33 g of batter each into 12 silicone muffin cups. Place 6 grams of frozen raspberries on top of each–you can break them up and push them in a bit to get them nicely distributed.

Bake for 15-18 minutes. The fat will bubble up while the edges brown. The bubbles will subside when you pull them out of the oven to check them. All of the fat re-incorporates into the muffins as they cool, and they should come out of the silicone cups easily when they are completely cool.

You could certainly add a few drops of no-carb sweetener if preferred. If you need a higher ratio, it would be lovely with whipped cream on top. Or with greek yogurt mixed down with English Double Cream for more calories.

Or if you need to use a non-dairy version and get a lower ratio with coconut milk or almond milk (you will probably need to decrease the liquid, or it may be too runny), you could boost the ratio by adding non-dairy whipped cream as well.

I just tried one, and I would eat these for breakfast myself. I think I’ll make a pan of them and cut into bars (substituting coconut milk for the cream for myself). To make this part of a MAD diet, I would back off the coconut oil and eat it with full fat Greek yogurt. Mmmm.