It has been a VERY busy week! Appointments with the new keto team, Halloween keto food prep, Halloween parade at school today and not to mention hurricane Sandy devastating my home town! I am safely on the opposite side of the country, but all my family is in southern NJ and they really took a hard hit. For all of the keto families in the hurricane ravaged area, I’m interested to know how well you were able to manage during the hurricane… Did you lose power? What did you do to prep keto meals? How did you cook them? Would you do anything differently to prepare next time around? Please share how you prepped and got through a hurricane and possibly no power in relation to the keto diet!
Here is another version of bread or rolls for you! I tried this with coconut flour and it worked beautifully. The coconut flour and psyllium husks work so well to absorb all of the fat. This bread does not feel greasy or oily at all. I did not try 4:1 ratio, but I suspect there will be no problem with it holding the fat at all. One strange note… Don’t let the dough sit too long after mixing it up, 5 minutes is all it needs. I let a batch sit on the counter for about an hour after mixing it up and while the oil initially absorbed into the dough, it ended up “leaking” back out. I have no idea why! When I baked that batch, all the oil cooked out of the rolls and I could not serve them. When you bake them right after mixing, not one drop of oil will cook out….They are DRY. So go with cooking right after mixing, just to be safe.
Makes 4 Rolls (You can easily divide this into smaller rolls for less carbohydrate and calories)
150g raw egg, mixed well
100g olive oil
41g coconut flour
1g baking powder
1g baking soda
1 teaspoon salt
Pre-heat the oven to 350 degrees.
Weigh the eggs and mix them well. Set aside.
Weigh the oil in a small mixing bowl. Add the coconut flour, psyllium husks, baking powder, baking soda and salt to the olive oil. Stir very well to combine and make sure all the lumps have dissolved.
Add the eggs to the olive oil mixture and continue to stir.
Let the dough “rest” for about 5 minutes to stiffen up a little. Line a baking sheet with parchment paper.
Divide the dough into 4 even portions. Weigh each portion to make sure the dough is divided equally (Total weight of ingredients divided by number of servings= weight of each roll before cooking)
Wet your hands and shape each roll into a smooth ball. You can flatten them into “flatbread” shapes or keep them in a classic “dinner roll” shape. I have even tried soft pretzel shapes, but the dough is a little to soft to shape into a pretzel easily.
Bake the rolls for about 30 minutes until they are dry.
The recommended dose for psyllium husks for 6-12 year olds is 1 teaspoon or 3 grams. This is how much psyllium is in each roll if 4 servings is made. Do not exceed 3g of psyllium husks at one time and be sure to drink plenty of water. Psyllium is a “bulking agent” and expands when combined with liquid and helps to ease constipation and irregularity by adding volume to BM’s. In this recipe, the psyllium is already hydrated by the eggs and oil so the potential for choking and intestinal blockage is minimized. However, please consult your dietitian before you include psyllium husks in your child’s diet, do not exceed more than the recommended dose of psyllium, and follow all precautions listed for using psyllium husks.
For lower ratios, reduce the oil to meet you ratio… replace the amount of reduced oil with water.