Dinner pic: chili toppings edition

I made a big pot of chili and served with sour cream, and this buffet of toppings or mix-ins. There’s shredded cheese, lemon slices for squeezing or adding to water, pickled jalapenos, green onion, broccoli coleslaw bagged mix, and avocado. Take a bowl of chili and top, or mix in, whatever you’d like!

Pancakes: made ketogenic-friendly

Do you need a pancake recipe that’s ketogenic-friendly? Lazy weekend mornings call for a bigger breakfast. And breakfast-for-dinner is a common thing at our house. Plus Pancake Day (or Shrove Tuesday) is coming up. Whatever your need for pancakes I’ve got you covered with this gluten-free recipe.

This particular recipe uses a mixture of almond flour and coconut flour. Unlike some keto pancakes there’s no cream cheese or anything to make these too rich. Nor do these taste too eggy.

It comes together and cook like regular pancakes. I will caution they can be more delicate (less sturdy) than ones made with white wheat flour. But they have always turned out well for me as long as I’m careful when flipping them in the pan. I also use a seasoned cast iron skillet or other non-stick pan which helps.

Essentially you just mix the ingredients together and fry them up like regular pancakes.

Ingredients:

1/2 cup almond flour

2 Tbs coconut flour

1/2 tsp baking powder

2 TBS sweetener (I used Truvia)

1/4 cup milk (of choice)

3 eggs

You can also add a dash of cinnamon or vanilla to the batter, or add berries, dark chocolate, shredded coconut, or nuts.

This recipe makes about 10 pancakes. That will change depending on how big you make them. I find smaller ones turn out better for this recipe.

Im usually frying pancakes while cooking other food and fending off hungry kids. So, unfortunately, my pancakes usually don’t end up looking uniform or pretty. But I assure you they taste good.

Top these with butter, a keto-friendly jam or syrup, blueberries, or a fried runny egg.

Banana bread: Does it keto?

This banana bread went fast in our house this past weekend. Bananas are sweet and have up to 25g of carbs per medium/average banana. So they’re not on most keto-ers’ grocery shopping lists. If I had one whole banana that would be almost my entire daily carb allotment if following a stricter keto regime. Bananas are still a favorite for my kids though so we have them in the house often. And we happened to have three turning brown, being neglected on our counter. That used to be my cue to whip up some banana bread or muffins but I haven’t made banana bread in a long time – probably as long as I’ve been ‘keto’ which is fourteen months.

I got to thinking…can I make a low carb banana bread? I searched the internet and found a few ‘keto’ banana bread recipes. There were different versions so I wasn’t seeing anything consistent to give me confidence this would work. And I also didn’t want to go shopping first so I had to work with the ingredients I had on hand. I landed on this one from Keto Size Me and decided to try it out. I saw the recipe didn’t contain any sweetener or sugar which appealed to me. Now, I’m not against sweetener though I know from reading comment sections on other sites that many out there promote zero-sweetener or artificial ingredients. I am picky about the type I use and take note which kinds are in pre-packaged products, and where they are in the ingredient list (ie. how much in in there). And I don’t think I’ve baked anything sweet in the past year or so without sweetener. But that’s where the bananas come in.

I read some of the comments on that recipe’s post and saw people who thought bananas are a no-no while keto, and some were disappointed in the higher amount of carbs in this recipe. While bananas and other higher-sugar fruit are often out of the picture while eating keto you can incorporate them depending on the situation. For example, once slice of this bread will not equal an entire banana’s worth of carbs. I think it’s a great recipe (though I altered it slightly – see below) and it turned out wonderfully for me. Best of all, my kids loved it and I felt good they weren’t getting traditional, sugar-filled banana bread which can have up to 50g of carbs and hardly any fibre per slice due to pure sugar and wheat flour.

Is this ‘keto’? I say yes because lots of non-traditional ‘keto’ foods can fit into a ketogenic lifestyle as long as they fit within your macros. The sugar is more than I’d like but still fantastically low compared to most other breads or desserts.

This recipe calls for 3 bananas and I found it made 10 good-size slices. I’ll post my nutrition findings with the ingredients/brands I used calculated from SparkPeople here:

That’s a nice amount of fat per slice (19g), just over 5g sugar, 8g protein, and about
10g net carbs (total carbs minus fiber). These findings will differ depending on
types/brands of ingredients and the bananas themselves.

I consider this a huge ‘win’ for a banana bread recipe make-over to make it healthier.  

Ingredients:
3 bananas (medium, mushed/mashed)
3 eggs (large, slightly beaten)
1/4 cup olive oil (I actually used coconut oil which was melted – this was my only edit)

And this recipe is so easy! Mix wet ingredients together (incl. liquefied oil and mushed banana), add the dry ingredients, and combine. Pour into a loaf pan and bake 50-60mins on 350F. I used a silicone loaf pan which worked really well.

Sliced like a dream.
It was soooo good still warm with a bit of butter dabbed on top.

Product review: FlatOut flatbread

This pizza is on a “crust” made out of a pre-packaged flatbread. I didn’t want to put together any fat head dough. After a long work week I just didn’t want more work and really craved pizza!

I added some tomato paste, Italian meats, green olives, and cheese.

This is the base. FlatOut protein up carb down flatbread. The one I found was salt and pepper flavored but honestly I couldn’t taste much seasoning. It crisped up nicely and held the toppings.

Each whole flatbread contains just 1g sugar, and 9-10 net carbs (depending if you count sugar alcohols). Now, the sugar alcohol in the ingredient list is maltitol which many consider a no-no. Personally I haven’t experienced trouble with it in small quantities. In this product it’s about half-way down the ingredient list.

So it’s a personal choice but I like these flatbreads or wraps for their conscience and ease-of-use. There is also s decent amount of iron in these. Good for when you want a quick wrap, quesadilla, or pizza like I did tonight.