Bagels That Won’t Make You Fat – Low Carb, Keto, Gluten Free

Bagels, low carb, keto, gluten free

Introduction

Who doesn’t love a delicious bagel for breakfast? Maybe with cream cheese, some lox, and thinly sliced onion. Yum!

The problem is that bagels, while incredibly delicious and wonderful to eat, are shockingly high in carbohydrates (carbs) because of the refined wheat flour. A plain old bagel has roughly 50 grams of carbs! Go for one of the flavored bagels and you can be heading toward 100 grams of carbs.

While carbs in and of themselves are not bad, there is now overwhelming evidence that refined carbs like flour and sugar are really bad in anything other than very small amounts. And a bagel is not a small amount.

I spent a little time experimenting and came up with this delicious bagel that is really easy to make. Plus it has good fats, protein (especially important if you are getting the exercise you should), and very little bit of carbs from a healthy source.

This recipe makes a dozen bagels.

Ingredients

Directions

Preheat the oven to 350 degrees Fahrenheit. Mix all the ingredients in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). Fill each well of the donut mold up to the just below the top of the center hole piece (like these Wilton 2105-1620 6 Cavity Nonstick Donut Pans (2 Pack) from Amazon). Bake for 25 minutes then take out.

Let cool in the mold for 5-10 minutes then they are ready to serve or store!

Nutrition Info

From MyFitnessPal:

Ingredient Calories Carbs Fat Protein Sodium Sugar
Anthony’s – Blanched Almond Flour, 10 ounce 1,673 54 150 62 57 14
Trader Joe’s – Ground Flaxseed, 0.25 cup(s) 180 12 12 4 0 4
Bulletproof – Upgraded Collagen Protein, 11 g (2 tbs) 40 0 0 10 35 0
Bulletproof – Upgraded Collagelatin, 2 tbsp 100 0 0 26 0 0
Tgs Whey Protein – Whey Protein Unflavored, 0.5 Scoop 63 1 1 13 28 1
Coconut Flour, Organic, 0.5 ounce 48 1 1 3 28 1
Mct Oil – Premium, Organic Mct Oil, 1 tbsp 125 0 14 0 0 0
Vinegar, Apple Cider, 1 Tbsp 0 0 0 0 0 0
Pasture-raised Organic Large Eggs, 5 egg (50g) 350 0 25 30 350 0
Trader Joe’s – Baking Soda, 0.5 tsp 0 0 0 0 640 0
Himalayan Pink Salt, 0.25 t 0 0 0 0 420 0
Spices, onion powder, 0.5 tsp(s) 4 1 0 0 1 0
Spices, garlic powder, 0.5 tsp(s) 5 1 0 0 1 0
Total: 2,588 70 203 148 1,560 20
Per Bagel: 216 6 17 12 130 2

Nearly Perfect Sandwich Bread – Low Carb, Gluten Free

Sandwich Bread Sliced

Introduction

As you’ve seen my previous recipes with cheesy, herb bread and banana bread, we like bread. But we don’t like the high carbs and high glycemic index of most breads. Yet we love sandwiches.

So, here is a nearly perfect sandwich bread! Very low carb, ketogenic (fires up your metabolism), gluten free, and dairy free!

And finally a balance between savory and sweet that both my wife and kids enjoy.

You’ll need measuring cups, measuring spoons, a mixer, a little parchment paper, and a bread pan, in addition to the ingredients.

This recipe makes about 14 slices (give or take depending on how thick you slice) of sandwich bread and takes about an hour to make.

Ingredients

Directions

Preheat the oven to 350 degrees Fahrenheit.Then mix the dry ingredients plus the eggs in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). Warm the coconut oil for a minute in the microwave until melted. Then mix in the oils.I like to mix a minute or two at high speed to let the eggs rise as much as they can to lighten the mixture. Pour into a bread pan with parchment paper for lining. Bake for 45 minutes or until brown. Remove from the oven, place on a cooling rack, and give it 15 minutes to cool before slicing!

With this sandwich bread, prepare yourself for a much more fulfilling, satisfying, and guilt-free sandwich experience!

Sandwich Bread Out of Oven

Nutrition Info

From MyFitnessPal:

Ingredients Calories Carbs Fat Protein Sodium Sugar
Whey Protein unflavored, undenatured 500 6 8 100 220 6
Steam Blanched Almond Flour 826 27 74 31 28 7
Coconut flour 75 11 3 3 35 1
Organic Golden Flax Meal 168 8 8 5 0 0
Chia Powder Organic – Chia Powder 9 1 0 0 0 0
Baking Soda 0 0 0 0 640 0
Baking Powder 0 0 0 0 200 0
Sea Salt Flakes 0 0 0 0 580 0
Dolcedi low glycemic sweetener 72 18 0 0 0 17
Pasture-raised Organic Large Eggs 420 0 30 36 420 0
Left Coast Performance – 100% Pure Mct Oil 126 0 14 0 0 0
Coconut Oil Virgin 360 0 42 0 0 0
Total: 2,556 71 179 175 2,123 31
Per Serving: 183 5 13 13 152 2

Sandwich Bread End View

Gluten free, low carb, keto, sugar cookies

Gluten free, low carb, keto, sugar cookies out of the oven

Introduction

The search for the perfect cookie continues. You’ve seen my Lower Carb, Lower Glycemic, Gluten Free Chocolate Chip Cookies and Better Peanut Butter, Chocolate Chip Cookies, Lower Carb, Lower Glycemic, Gluten-Free. And now sugar cookies!

I was asked to make a sugar cookie and here it is. Delicious, nutritious, gluten free, really low carb which is great for Type 1 and Type 2 diabetics, those on keto diets, and for everyone who is looking to intelligently reduce their sugar intake!

Further, these are the perfect vehicle for my butterscotch icing, another frosting I am working on, or anything else you’d like to top with.

This recipe makes about 32 sugar cookies and takes about a half hour to make.

Ingredients

Directions

Preheat the oven to 350 degrees Fahrenheit. Then mix all the ingredients in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). I use a small spoon to place dollops of the dough on a cookie sheet. Bake for 15-18 minutes until brown on the edges (or as you like) then take out of the oven. Place the cookies on a cooling rack for a few minutes and enjoy these healthy sugar cookies!

Gluten free, low carb, keto, sugar cookies raw

Nutrition Info

From MyFitnessPal:

Ingredients Calories Carbs Fat Protein Sodium Sugar
Tgs Whey Protein – Whey Protein Unflavored, 5.67 Scoop 709 9 11 142 312 9
Anthony’s – Blanched Almond Flour, 6 ounce 1,004 32 90 37 34 9
Baker Joseph’s (Trader Joe’s) – Organic Coconut Flour, 0.25 Cup 150 21 5 6 70 2
Walnuts – Walnuts (Raw), 0.5 cup(s) 384 6 37 15 8 1
Organic Valley – Organic Pasture Butter, 8 Tbsp (14g) 40 1 4 1 10 1
Organic Valley – half & half, 2 Tbsp (14g) 880 0 96 0 280 0
365 – Baking Soda, 0.25 tsg (.6g) 0 0 0 0 320 0
Organic Valley – Eggs Brown Large Organic, 1 egg 60 0 4 6 70 0
Left Coast Performance – 100% Pure Mct Oil, 2 tablespoon 252 0 28 0 0 0
365 – Vanilla Extract, Organic, 1 tsp (4g) 6 1 0 0 0 1
Dolcedi – Organic Apple Sweetner, 6 tsp 72 18 0 0 0 17
Lakanto – Monkfruit Sweetener, 0.25 cup(s) 0 48 (0) 0 0 0 0
Total: 3,557 136 (88) 275 207 1,104 40
Per Serving: 111 4 (3) 8 6 34 1

Parenthesis indicate deduction for Lakanto erythritol which provides no useable carbs to your system. The carbs listed are the sugar alcohols in erythritol.

 

Low Carb, Keto, Chocolate Doughnuts

Ethan's Chocolate Keto Doughnuts

Introduction

Who doesn’t love a fresh, delicious doughnut (or donut)? I sure do, but can’t stand all the unhealthy ingredients and massive amounts of sugar causing damage to my body, let alone my kids.

Here is an incredibly delicious, and thoroughly healthy take on doughnuts for Chanukah. That’s right, doughnuts are part of the Hanukkah tradition for many Jews since the oil in the menorah is the miracle that lasted eight days, we eat oily foods like donuts and latkes to commemorate the rededication of the Temple!

These are gluten free, low carb, ketogenic, almost dairy free (easy to change to fully dairy free), sweet, healthy, and delicious. Plus they only take 30 minutes from start to finish.

Ingredients

Doughnuts

Icing

Directions

Preheat the oven to 350 degrees Fahrenheit. Warm the coconut oil so it becomes liquid. I throw it in the microwave for 30 – 60 seconds. Then mix all the ingredients in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). Fill each well of the donut mold up to the just below the top of the center hole piece (like these Wilton 2105-1620 6 Cavity Nonstick Donut Pans (2 Pack) from Amazon). Bake for 15-18 minutes then take out.

While baking, whisk together the icing ingredients in a small bowl. The cacao doesn’t like to mix well so be patient.

Place a sheet of wax or parchment paper under a cooling rack. Turn the molds over to place the donuts on the cooling rack. Spoon the icing on the donuts. Eat hot or let them cool and enjoy!

Nutrition Info

From MyFitnessPal: Note that the vast majority of the sugar is sugar alcohol from the erythritol which has NO glycemic load.

12 Donuts in the batch
Ingredients Calories Carbs Fat Protein Sodium Sugar
Tgs Whey Protein – Whey Protein Unflavored, 0.67 Scoop 84 1 1 17 37 1
trader joe’s – coconut flour, 2 tbsp(s) 75 11 3 3 35 1
Maldon – Sea Salt Flakes, 0.13 tsp (0.75g) 0 0 0 0 290 0
365 – Baking Soda, 0.25 tsg (.6g) 0 0 0 0 320 0
Egg – Medium Egg, 5 egg 315 0 20 30 310 0
Trader Joe’s – Organic Virgin Coconut Oil, 5 tbsp 600 0 70 0 0 0
Lakanto – Monk Fruit Sweetener, 4 tbsp(s) 0 48 0 0 0 48
Swerve – Confectioner’s Style Sugar Replacement, 16 tsp 0 0 0 0 0 0
365 – Vanilla Extract, Organic, 0.5 tsp (4g) 3 1 0 0 0 1
Cacao Powder – Cacao Powder, 4.5 tablespoons 158 11 9 7 9 0
365 – Organic Unsweetened Vanilla Almond Milk, 1 ounce 5 0 0 0 21 0
Total: 1,240 72 103 57 1,022 51
Per Serving: 103 6 9 5 85 4

Better Peanut Butter, Chocolate Chip Cookies, Lower Carb, Lower Glycemic, Gluten-Free

Better Peanut Butter, Chocolate Chip Cookies, Lower Carb, Lower Glycemic, Gluten-Free

I am always working to make better tasting and healthier cookies for my family. Who doesn’t want a delicious snack that satisfies a sweet tooth while being packed with nutrition?

These peanut butter, chocolate chip cookies are my best ones yet. New to these from my earlier recipes is the substitution of Ghee for butter and the addition of powerful medium chain triglycerides from coconut oil, plus delicious peanut butter.

New Ingredients

Ghee

Ghee has been used in Indian cuisine for ages. It has a much higher smoke point than butter (485°F for ghee versus 302°F for butter) and has a long list of healthier attributes. According to The Times of India, “Lab studies have shown ghee to reduce cholesterol both in the serum and intestine. It does it by triggering an increased secretion of biliary lipids. Ghee is also good for nerves and brain. It helps control eye pressure and is beneficial to glaucoma patients. Ghee is most notably said to stimulate the secretion of stomach acids to help with digestion, while other fats, such as butter and oils, slow down the digestive process and can sit heavy in the stomach. Ghee is rich with antioxidants and acts as an aid in the absorption of vitamins and minerals from other foods, serving to strengthen the immune system. A high concentration of butyric acid, a fatty acid that contains anti-viral properties, is believed to inhibit the growth of cancerous tumors.”

Medium Chain Triglycerides

Medium chain triglycerides (MCT) are something new to my cooking repertoire. My wife and I have used coconut oil before but not filtered MCT. According to the Cleveland Clinic Wellness, “They have been shown to lower weight, and to decrease metabolic syndrome, abdominal obesity, and inflammatory markers. They decrease appetite when taken with or before a meal and are quite palatable. MCTs, when taken during pregnancy, prevented obesity for children later in life. MCTs decrease triglyceride cholesterol levels and raise HDL (healthy) cholesterol, which causes the total cholesterol value to rise as well, but for a good reason. MCTs have an unusual chemical structure that allows the body to digest them easily. Absorbed intact, they are taken straight to the liver and used directly for energy. In this way, they are processed more like carbohydrates than like other fats.”

Peanut Butter

Peanut butter has been a favorite of mine since a childhood involving piles of PB&J sandwiches. Peanut butter is filling, relatively high fiber and protein, delicious, but has other beneficial attributes with which you might not be familiar. According to Prevention, “A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.”

Now back to the peanut butter, chocolate chip cookies.

Ingredients:

Directions

Preheat the oven to 350 degrees. Put everything in the mixing bowl except the butter. Then warm the ghee until liquid (I do it in a microwave safe ceramic dish) and pour over the ingredients in the bowl. Run the mixer blending thoroughly until it starts forming a nice dough ball. Put in refrigerator for a few minutes if you find the mixture too sticky to work with. Line a cookie sheet (or two) with parchment paper or butter the cookie sheet. I use a tablespoon and a half per cookie from a melon baller style cookie scoop. Bake for 13 minutes or brown to your liking. Move the cookies to a cooling rack for a couple of minutes and enjoy!

This recipe takes me about 15  minutes to prep and about 10 minutes for clean up in the kitchen. Makes 40-45 cookies, depending on size.

These are sweet and delicious and my family wipes them out quickly without feeling heavy or gross and they have minimal effect on blood sugars as all of the ingredients are no or low glycemic.

Nutrition Data

Calories Fat (g) Tot Carbs (g) Fiber (g) Sugars (g) Protein (g)
Whey 500 8 6 0 6 100
Almond 320 28 12 6 2 12
Peanut Butter 752 64 24 8 12 32
Sweetener 0 0 64 0 0 0
MCT Oil 126 14 0 0 0 0
Ghee 784 91 0 0 0 0
Baking Soda 0 0 0 0 0 0
Vanilla 19 0 1 0 1 0
Pecans 290 30 6 5 2 5
Walnuts 392 39 8 4 2 9
Choc. chips 140 10 16 4 12 2
Egg 72 5 0 0 0 6
TOTAL 3395 289 137 27 37 166
Per cookie 77 7 3 1 1 4

Assume 44 cookies per batch, data from labels and websites

Peanut Butter, Chocolate Chip Cookie
Peanut Butter, Chocolate Chip Cookie

Part Deux – Lower Carb, Lower Glycemic, Gluten Free Chocolate Chip Cookies

Chocolate Chip Cookies Picture Copyright Ethan Bearman 2016Part Deux – Lower Carb, Lower Glycemic, Gluten Free Chocolate Chip Cookies

You saw my previous recipe, right? I continue to work on the recipe and have a new and improved version!

This one is even more nutritious and delicious, all while reducing the blood glucose load on my child with Type 1 Diabetes (T1D). And here is a short PSA from the Juvenile Diabetes Research Foundation:

What is Type 1 Diabetes?

Type 1 diabetes (T1D) is an autoimmune disease in which a person’s pancreas stops producing insulin, a hormone that enables people to get energy from food. It occurs when the body’s immune system attacks and destroys the insulin-producing cells in the pancreas, called beta cells. While its causes are not yet entirely understood, scientists believe that both genetic factors and environmental triggers are involved. Its onset has nothing to do with diet or lifestyle. There is nothing you can do to prevent T1D, and—at present—nothing you can do to get rid of it.

Now back to the cookies.

Ingredients:

Directions

Preheat the oven to 350 degrees. Put everything in the mixing bowl except the butter. Then melt the butter (I do it in a microwave safe ceramic dish) and pour over the ingredients in the bowl. Run the mixer blending thoroughly until it starts forming a nice dough ball. Put in refrigerator for a few minutes if you find the mixture too sticky to work with. Line a cookie sheet (or two) with parchment paper or butter the cookie sheet. I use a tablespoon or so per cookie from a melon baller style cookie scoop. Bake for 13 minutes or brown to your liking. Move the cookies to a cooling rack for a couple of minutes and enjoy!

This recipe takes me about 10-15 minutes to prep and about 10 minutes for clean up in the kitchen. Makes 25-35 cookies, depending on size

These are sweet and delicious and my family wipes them out quickly without feeling heavy or gross and they have minimal effect on blood sugars as all of the ingredients are no or low glycemic.

Nutrition Data

Calories Fat (g) Cholesterol (mg) Potassium (mg) Sodium (mg) Tot Carbs (g) Fiber (g) Sugars (g) Protein (g)
Whey 500 8 200 500 220 6 0 6 100
Almond 320 28 0 0 20 12 6 2 12
Sweetener 0 0 0 0 0 64 0 0 0
Dolcedi 84 0 0 0 0 20 0 20 0
Butter 813 92 244 27 653 0 0 0 1
Baking Soda 0 0 0 0 629 0 0 0 0
Vanilla 19 0 0 10 0 1 0 1 0
Pecans 290 30 0 173 0 6 5 2 5
Walnuts 392 39 0 265 1 8 4 2 9
Choc chips 140 10 0 170 4 16 4 12 2
Egg 72 5 186 67 70 0 0 0 6
TOTAL 2630 212 630 1212 1597 133 19 45 135
Per cookie 75 6 18 35 46 4 1 1 4

Assume 35 cookies per batch, data from labels and websites

Lower Carb, Lower Glycemic, Gluten Free Chocolate Chip Cookies

Cookies cooling - ©Ethan Bearman 2016
Lower Carb, Lower Glycemic, Gluten Free Chocolate Chip Cookies cooling – ©Ethan Bearman 2016

Lower Carb, Lower Glycemic, Gluten Free Chocolate Chip Cookies

Chocolate chip cookies are delightful treat. So why not go for a lower carb, lower glycemic, gluten free version?

Preheat the oven to 350 degrees. Put everything in the mixing bowl except the butter. Then melt the butter (I do it in a microwave safe ceramic dish) and pour over the ingredients in the bowl. Run the mixer blending thoroughly until it starts forming a nice dough ball. Put in refrigerator for a few minutes if you find the mixture too sticky to work with. Line a cookie sheet (or two) with parchment paper. I use a tablespoon or so per cookie. Bake for 13 minutes or brown to your liking. Let stand for 5 minutes and enjoy!

Ingredients:

This recipe takes me about 10-15 minutes to prep and about 10 minutes for clean up in the kitchen. Makes 25-35 cookies, depending on size

These are sweet and delicious and my family wipes them out quickly without feeling heavy or gross.

An alternate method is to reduce the almond and gluten free flour to 1/3 cup and add a very ripe banana. That changes the cookies to have a little banana flavor added (duh), a lighter and fluffier texture, while adding the nutrition from a banana which I’ve also found to NOT spike blood glucose levels.

Calories Fat (g) Cholesterol (mg) Potassium (mg) Sodium (mg) Tot Carbs (g) Fiber (g) Sugars (g) Protein (g)
Whey 250 4 100 250 110 3 0 3 50
Almond 320 28 0 0 20 12 6 2 12
GF 240 0 0 0 30 52 0 2 4
Swerve 0 0 0 0 0 90 0 0 0
Dolcedi 84 0 0 0 0 20 0 20 0
Butter 813 92 244 27 653 0 0 0 1
Baking Soda 0 0 0 0 629 0 0 0 0
Vanilla 19 0 0 10 0 1 0 1 0
Walnuts 392 39 0 265 1 8 4 2 9
Choc chips 140 10 0 170 4 16 4 12 2
Egg 72 5 186 67 70 0 0 0 6
TOTAL 2330 178 530 789 1517 202 14 42 84
Per cookie 77.7 5.9 17.7 26.3 50.6 6.7 0.5 1.4 2.8
if 30 total                
Nutrition Information pulled from labels and caloriecount.com

Here is a clip of the pictures from making and baking the cookies:

Low Carb, Gluten Free, Nearly Paleo Bread

Low Carb, Gluten Free, Almost Paleo Bread
Low Carb, Gluten Free, Nearly Paleo Bread

Low Carb, Gluten Free, Nearly Paleo Bread

Whether you are a body-builder, a diabetic, have celiac or Crohn’s disease, there are many reasons that eating regular store bought or homemade bread might not be your thing. We have family in more than one of those categories and have been greatly disappointed with the products we can buy online or in the store. So, I decided it was high time I make a low carb, gluten free, nearly paleo bread.

I began by scouring the Internet for body builder and diabetic sites for ideas. I found a couple for inspiration (Bulletproof Bread and Soul Bread), and as I always do, came up with my own version.

This is definitely low carb (in the 1 to 1.5g carb per slice range), gluten free, and I am not into paleo but think this almost meets the paleo diet as well.

Preheat the oven to 350 degrees. First whip the egg whites until firm. Then melt the butter (I do it in a microwave safe ceramic dish). Follow by pouring the remaining ingredients in the mixing bowl with the egg whites and blend thoroughly. Pour into bread pan of your choice, I use a standard bread pan with parchment paper for lining. Bake for 45 minutes or brown to your liking. Let stand for 5 minutes and slice away!

Ingredients:

This recipe only took me about 10 minutes to prep and about the same 10 minutes for clean up in the kitchen.

And don’t miss my newly posted tasty treats – Lower Carb, Lower Glycemic, Gluten Free Chocolate Chip Cookies

EDIT 6.6.2016 19:30 PDT – Reddit user today05 requested a video showing how the bread slices, added at the end of the post.

Low Carb, Gluten Free Bread, fresh out of oven
Low Carb, Gluten Free Bread, fresh out of oven