“You will need to walk 8 kms to burn this off” says my tall attractive dietician as she was doing her consultation with me about my diet. This was the year 2011 and I was diagnosed a pre-diabetic, so my GP sends me to the dietician so that I can lose my, ever increasing, weight and control my blood sugar levels. As I watch her continuing to educate me why I should avoid fat at any cost, and a low-fat diet would be my ticket to a healthy rest of my life, I was thinking to myself if it is ever going to be achievable!!
I was also wondering my dietician might be either not eating anything that contains fat, or she must be spending an unreasonable hour in the gym burning off the calories. Again, her emphasis was on the fat content than anything else. Many years later I learned that “low fat” means it is also loaded with hidden calories in the form of sugars!!
I did manage to lose some of the excess weight in the subsequent months, but I put back on every Kilo I lost and a bit more. The yo-yo nature of my weight loss was an ongoing story until I was introduced to the Keto diet, or the Keto lifestyle as I prefer to call it, by my brother. It was probably the best thing that could happen to me since my early 30’s. Over a period of 12 month I was not only be able to lose the excess weight, but also managed to keep it off!!
One of the challenges of Keto lifestyle is giving up on the foods that I was used to, often high carb, hidden sugar rich processed foods like cakes, breads and biscuits. For me it was the bread which I missed so dearly. For a person who just loves to eat his bread by simply dipping it into good quality olive oil, if I don’t have butter or anything handy, it was the biggest challenge. So, halfway through my Keto life I started dabbling into baking breads. Came across so many recipes which had ingredients like cream cheese, sour cream and coconut oil and so forth.
Another challenge was to get a bakery style finish where the middle portion of the bread is risen, whereas my attempts were always had a collapsed middle portion. After months of experimenting and research I came across a good recipe that is not just Keto friendly, but also low in fat and at the same has high fibre content too. Sharing the recipe which I had great success with. Am sure you will love this recipe and if you are looking for a low carb, low-fat no-nonsense recipe, then try this at home. I will be coming up with a vegan version of the same bread soon. Until then happy baking folks!!
Best Keto Bread
Here’s the updated version of the recipe which yields 16 slices at 1.5 g net carb each.
Total servings = 16 Per serving; Net Carb = 1.5 g, Total Fat = 4.4 g, Calories = 59
Protein, = 2.6 g
- Almond flour – 1 ½ cup / 142 gm
- Psyllium husk powder (finely ground) – 2 ½ tbsp / 22 gm
- Baking powder – 2 tsp / 9 gm
- Baking soda – 1 tsp / 4.5 gm (optional – I avoided it completely in one of my test batch and the bread tasted better, but it didn’t rise as it was with baking soda. I would recommend using half a teaspoon)
- Apple cider vinegar – 2 tbsp / 28.5 gm
- Egg whites – 3 / 99 gm
- Salt – 3/4 tsp
- Boiling water – 1/3 cup / 85 gm
- Use a spatula and mix all dry ingredients in a bowl until well combined.
- Then pour in the apple cider vinegar and egg whites and mix until well combined.
- Pour the hot water in and mix evenly until a dough is formed.
- Place the dough in a small pan with parchment paper and try to leave the top round and do not press down otherwise the bread will be denser without holes in crumbs.
- Sprinkle with some white & black sesame seeds or any of your favourite seeds and press them down lightly to ensure they stick to the dough.
- Bake in oven at the lowest rack at 350F or 175C for about 50 to 60 minutes until a wooden skewer comes out clean and the top of bread should feel hard and crusty.
- Cool on rack completely then slice thinly and store properly. It is best to wrap them in parchment paper before refrigerating to prevent moisture.
About the Author
George Samuel is a food entrepreneur, currently working on a low-carb food startup business in Melbourne Australia. He has 30 years of experience as Project Manager in the IT and Telecomm sector. Food is his passion and he has appeared on Victorian Channel 31 delivering cookery shows for Black and White digital media in 2012. He is passionate about clean eating and whole foods and is also a big advocate of sugar free living. His mission is to help people to live a disease-free lifestyle.
Read more from the author:
- Climate Change And Some Cloud Bread!!
- Thoughts On Keto
- Dessert Time On A Winter’s Day – Coffee Panna Cotta
- Being on A Diet and Not Missing the Fun!
- Low-Carb Muffins