NEW
Keto
BAKING - MADE SIMPLE -
Including
Foreword written by
Andrew Justice
SECOND EDITION
Digital Edition
Professional Keto Chef
dCheesecake Cupcakes d Cookies dBrownies d Breads d+ more!
Delicious treats that will help keep you away from the carbs
Keto Baking Made Simple
Swapping Milk
Cow’s milk is high in carbs, so it’s worth swapping to a nondairy alternative, such as an unsweetened milk that’s made from hemp, almond, coconut or another type of nut.
What Food Should You Avoid? The keto diet involves a lot of commitment as you have to give up a lot
Corn You might think corn is safe – you’re wrong! there are a hefty 25 g net carbs in a single cup of corn.
Beans Although full of goodness beans are generally too high in carbs. One cup of black beans has 26 g net carbs in it.
Rice Like pasta, rice is off the table too. In one cup of medium-grain white rice you’ll find 52 g net carbs.
All images: Thinkstock
Pasta Milk Pasta is a Just one cup of complete no on whole milk has the keto diet. The more than 11 net carbs in an g of net carbs average serving meaning you are is 40 g and that’s better with diarybefore the sauce! free substitutes.
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Keto Baking Made Simple
Baking & THE KETO DIET
Wondering how you can still enjoy a spot of baking in your ultra-low-carb lifestyle? This guide covers all the basics... When you look at what you can and can’t eat on the keto diet, some of the main ‘don’t’s’ include all those lovely baked goods you might enjoy. We’re talking about cakes, biscuits, pastries, breads… For many people, it is the lack of these pleasurable products that leads them into temptation and tests willpower. But what if we told you that there is no reason you have to completely give up all of your favourite foods, while still staying on the keto plan? Sounds too good to be true! But you really can still enjoy baking on the keto diet; you just need to learn how to bake a new way. Many of your main baking staples are out – such as sugars, grains, dried fruit and sticky sweet fillings.
Simple Sugar Swaps There is a big market nowadays for low-carb sweeteners, so it shouldn’t be hard to find something in your local supermarket. The most popular sweetener is the plant-derived Stevia, which contains almost zero calories or carbs. You can get it as a liquid or a powder, but you don’t need to use much as it is a lot sweeter than normal sugar. This is a great option for baking. Another sweetener that can be used in baking is Xylitol, a type of sugar alcohol. It’s just as sweet as sugar, but it doesn’t raise the blood sugar in the same way as regular sugar. In baking, you may need to add extra liquid in when using this sweetener as it can absorb moisture. Sucralose is an artificial sweetener that is 600 times sweeter than sugar; you might find it under the brand name Splenda. While it’s easy to get hold of, it’s best kept for sweetening your drinks, as it’s not really the most suitable for baking.
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In order to successfully learn to bake the keto way, you must be open to trying new ingredients and new methods. The end result is not going to taste exactly the same as your favourite junk food options from pre-keto, but your keto-friendly bakes are still incredibly tasty. You’re bound to have a few disasters along the way – but that’s all part of the fun. We’re all so used to baking in one way, but with time and patience you will find that you can create sweet and savoury goods in no time at all.
KEY INGREDIENTS It all comes down to learning to work with a new set of ingredients. For example, you can’t pick up your normal all-purpose flour. Anything made from wheat, or any other grain, is off the shelf. However, it’s easy to get your hands on some really good alternatives, the most popular being almond flour and coconut flour. You do need to still check the
You can still enjoy baked goods on the keto diet, once you learn how
Cakes
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Cakes
Chocolate Orange Bundt Cake A match made in baking heaven, team some zing with some sweet in this delicious teatime treat!
SERVINGS: 12 NET CARBS: 3 g PREP TIME: 15 mins BAKING TIME: 25 mins
Ingredients
Method
1 cup | 90 g | 3 oz ground almonds
Preheat your oven to 170°C | 325°F | Gas Mark 3 and grease a round bundt tin well.
1 cup | 90 g | 3 oz unsweetened cocoa powder
In a large bowl combine the almond flour, cacao, sweetener and baking powder. Then beat in the 4 eggs followed by the melted butter.
1/2 cup | 90 g | 3 oz granulated sweetener 1/4 cup | 60 g | 2 1/4 oz butter, melted 4 eggs 1 tbsp fresh orange juice 1 tsp baking powder 1 orange, grated zest
Once fully combined, fold in the orange zest and the orange juice. Then pour the batter into your baking tin, making sure to spread it around evenly. Bake in the oven for 25 minutes, and don’t be tempted to remove it from the tin until it has fully cooled. Prepare the icing by beating the powdered sweetener and orange juice together. Drizzle it over the cake and top with some extra orange zest.
Frosting 1 cup | 180 g | 6 1/4 oz powdered sweetener 2 tbsp fresh orange juice
Top Tips: If you aren’t a fan of orange why not go a bit crazy and add in lime and chilli?! Replace the orange with the juice and zest of a lime and then add 2 teaspoons of dried chilli flakes to the cake batter and sprinkle a few more on top to serve.
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Bites
Chocolate Sandwich Cookies What’s better than one cookie? Two! Stuck together with an irresistible layer of creamy chocolate ganache
SERVINGS: 8 NET CARBS: 3 g PREP TIME: 80 mins BAKING TIME: 8 mins
Ingredients
Method
1 cup | 100 g | 3 1/2 oz almond flour
Preheat your oven to 180°C |350°F | Gas Mark 4 then line a baking tray with parchment paper. Use a little butter or oil underneath to help it stick to the tray.
1/3 cup | 35 g | 1 1/4 oz coconut flour 1/3 cup | 35 g | 1 1/4 oz powdered sweetener 1/2 cup | 115 g | 4 oz butter, softened 1/4 tsp baking powder 1/4 tsp xanthan gum
Filling 3 1/2 tbsp butter 1/4 cup | 50 g | 1 3/4 oz unsweetened chocolate 3 tbsp powdered sweetener
In a large bowl, combine the almond flour, coconut flour, xanthan gum, sweetener and baking powder. Now add in the softened butter and combine with a wooden spoon – or your hands if needed – until a soft dough forms. Place the dough in some cling film and roll it into a long cylindrical shape with blunt ends around 2-inches in diameter. Pop the dough in the fridge for around an hour. Unwrap and using a sharp knife cut the dough into rounds of roughly 0.5cm thick – avoid a serrated edged knife. Place the cookies on the baking tray with a little room for expansion between each one, then bake in the oven for 8 minutes. You want then to start to colour at the edges, but remain relatively light. Don’t touch the cookies until they are completely cool. In a microwaveable safe bowl, combine the butter and chopped chocolate. Heat in 20 second intervals, stirring in between, until melted. Stir in the powdered sweetener until smooth. Leave it to sit for about 10 minutes to allow it to thicken. Spread about 1 tsp of the ganache on the top of one cookie and then top with another cookie, bottomside down. Repeat with the remaining cookies.
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Bites
Top Tips Add a little orange extract to the chocolate filling for a citrusy twist, or some sugar-free hazelnut extract.
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Bites
Cinnamon Doughnuts Spice up the classic sugar doughnut with this tasty keto makeover
SERVINGS: 9 NET CARBS: 2 g PREP TIME: 15 mins BAKING TIME: 25 mins
Ingredients
Method
1 cup | 100 g | 3 1/2 oz almond flour
Preheat your oven to 180°C | 350°F | Gas Mark 4 and grease a doughnut pan with butter.
1/4 cup | 50 g | 1 3/4 oz granulated sweetener 2 tsp baking powder 1 tsp ground cinnamon 1/4 cup | 60 g | 2 1/4 oz butter, melted 1/4 cup | 60 ml | 2 fl oz unsweetened almond milk 2 eggs pinch of salt
Coating
Mix the almond flour, sweetener, baking powder, cinnamon and salt together in a large bowl. In a separate bowl whisk the melted butter, almond milk and eggs together, then pour it into the flour mix and stir until well combined. Split the batter evenly between the doughnut cavities – be sure not to over fill them – they should be around ¾ full. Bake in the oven for 25 minutes until golden brown. Don’t be tempted to remove the doughnuts from the pan too early. With a lot of keto baking it is best to wait until completely cool before handling. Once cooled, mix the sweetener and cinnamon together in a small bowl for the sugar coating. Brush the cooled donuts with the melted butter then press them into the cinnamon mixture to coat.
1/2 cup | 100 g | 3 1/2 oz granulated sweetener 2 tsp ground cinnamon 3 tbsp melted butter
Top Tips: If you’re not a fan of cinnamon then just leave it out of the recipe completely for a plain and simple sugar doughnut. If you leave out the cinnamon then try a brown sweetener for the coating instead for extra flavour.
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Bites
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Desserts
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Desserts
Raspberry Tart A smooth and fruity keto dessert to round off any meal on a cool late summer’s evening
SERVINGS: 10 NET CARBS: 3 g PREP TIME: 20 mins BAKING TIME: 20 mins
Ingredients
Method
1 packet of sugar-free raspberry jelly
Preheat the oven to 180°C | 350°F | Gas Mark 4. In a large bowl, mix together the almond flour, sweetener and sea salt. Stir in the melted butter and egg until well combined.
2 1/2 cups | 600 ml | 20 fl oz boiling water 4 gelatin leaves, soaked 3/4 cup | 200 ml | 7 fl oz double cream berries to decorate
Pastry 2 1/2 cups | 240 g | 8 1/2 oz almond flour 1/3 cup | 140 g | 5 oz powdered sweetener 1/4 tsp sea salt
The dough will be quite dry and crumbly. Press the dough into the bottom of the prepared pan, making it as smooth as possible. Carefully poke a few holes in the surface using a fork. Bake for 20 minutes until golden. Leave the tart case to cool completely before prepping the filling. Dissolve the jelly powder and gelatin completely in the boiling water then add in the double cream. Place the tart case on an empty shelf in your fridge then carefully pour the filling into the tart. Leave in the fridge for a few hours, or even better - overnight. Decorate the tart with berries and mint leaves before serving.
1/4 cup | 60 g | 2 oz melted butter 1 egg
Top Tips:
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If raspberries don’t float your boat why not try a lime or orange sugar-free jelly powder for a creamy citrus tart. And if you don’t want to top with berries then why not drizzle with some unsweetened dark chocolate.
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