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Erica Kerwien - Everyday Keto Baking: Healthy Low-Carb Recipes for Every Occasion

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Everyday Keto Baking: Healthy Low-Carb Recipes for Every Occasion: summary, description and annotation

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Have your cakeand stay keto too! With Everyday Keto Baking, theres no need to deprive yourself of the breads, muffins, and other treats you love. Instead, learn to make keto-friendly (low-carb, high-fat) versions of your favorite baked goods using real-food ingredients. This is the only keto baking book youll ever need.
Inside youll find more than 80 recipes specifically geared to the keto diet. Most recipes rely on coconut flour and almond flour, two of the most popular alternative flours on the market. Coconut flour is an all-natural flour made only from coconut; contains no gluten and no grain; and is low in digestible carbs and high in fiber, making it a favorite among keto, gluten-free, grain-free, nut-free, and low-glycemic lifestyles. Its pure, slightly sweet taste is subtle enough that even coconut haters wont be able to detect it, and it lends itself perfectly to baked goods, creating results far superior to many other healthy treats. Alongside other healthy ingredients like eggs and low-carbsweeteners, the recipes in this book have been carefully created to not only taste delicious, but also help you meet your macros (your target ratio of protein, fat, and carbs on keto).
Enjoy all the special treats you once thought were off-limits, such as:
  • Fluffy Pancakes
  • Cheesy Bagels
  • Garlic Cauliflower Breadsticks
  • Chocolate Zucchini Bread
  • Cinnamon Streusel Cake
  • Strawberry Rhubarb Cobbler
  • Chocolate Chip Cookies
  • Red Velvet Cupcakes
  • Cheesecake Brownies
  • Spinach Feta Quiche
  • Everyday Keto Baking gives you limitless options for enjoying baked goods without guilt. The only thing you need to worry about now is keeping them away from everyone else!

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    EVERYDAY KETO BAKING HEALTHY LOW-CARB RECIPES FOR EVERY OCCASION ERICA - photo 1
    EVERYDAY KETO BAKING HEALTHY LOW-CARB RECIPES FOR EVERY OCCASION ERICA - photo 2
    EVERYDAY
    KETO
    BAKING
    HEALTHY LOW-CARB RECIPES FOR EVERY OCCASION ERICA KERWIEN 2014 2019 Quarto Publishing Group USA Inc Text and photography 2014 2019 - photo 3
    2014 2019 Quarto Publishing Group USA Inc Text and photography 2014 2019 - photo 4
    2014, 2019 Quarto Publishing Group USA Inc. Text and photography 2014, 2019 Erica Kerwien First Published in 2019 by Fair Winds Press, an imprint of The Quarto Group, 100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA. T (978) 282-9590 F (978) 283-2742 QuartoKnows.com All rights reserved. No part of this book may be reproduced in any form without written permission of the copyright owners. All images in this book have been reproduced with the knowledge and prior consent of the artists concerned, and no responsibility is accepted by producer, publisher, or printer for any infringement of copyright or otherwise, arising from the contents of this publication. Every effort has been made to ensure that credits accurately comply with information supplied.

    We apologize for any inaccuracies that may have occurred and will resolve inaccurate or missing information in a subsequent reprinting of the book. Fair Winds Press titles are also available at discount for retail, wholesale, promotional, and bulk purchase. For details, contact the Special Sales Manager by email at specialsales@quarto.com or by mail at The Quarto Group, Attn: Special Sales Manager, 100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA. Digital edition: 978-1-63159-777-0
    Softcover edition: 978-1-59233-906-8 Digital edition published in 2019 Previously cataloged under The Healthy Coconut Flour Cookbook Library of Congress Cataloging-in-Publication Data available Cover Design by Kathie Alexander Photography Erica Kerwien The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical practitioner. Please see your health-care provider before beginning any new health program. TO COMFY BELLY READERS AND RECIPE TESTERS, WHO ARE MY COOKING FAMILY AND FRIENDS AND WHO INSPIRE ME TO WRITE TASTY RECIPES

    CHAPTER 1 GETTING STARTED WITH KETO BAKING The ketogenic keto diet is used - photo 5
    CHAPTER 1
    GETTING STARTED WITH KETO BAKING
    The ketogenic keto diet is used for a variety of reasons from managing - photo 6 The ketogenic (keto) diet is used for a variety of reasons, from managing diabetes to weight loss, and its proved very effective.

    Ill dive into a short explanation of the diet below, but remember that its always a good idea to consult with a health professional for support, especially if youre considering the keto diet for health reasons. Your body typically burns fuel in the form of glucose from carbohydratesmostly because it's more accessible. When food or carbohydrates are not readily available, your liver begins to convert fat, rather than carbs, into fuel. This state of burning fats is called ketosis. By eating a diet low in carbohydrates and high in fat, you create an environment in your body that favors burning fat. What it takes to get and stay in ketosis varies for each person, and it depends on your age, body weight, gender, and activity level.

    To better determine what your goal is for maintaining ketosis, measure the amount of fat to protein to carbohydrates you eat on a daily basis. Here is the general ratio guideline for daily consumption of each type of macronutrient while on the keto diet: Fat: 60 to 75 percent of your calories Protein: 15 to 30 percent of your calories Carbs: 5 to 10 percent of your calories Note that this can vary by person, depending on how each individual body responds to certain foods, as well as each persons activity level. To help you balance your diet correctly, you can use an app on your mobile device or online. See for apps that can help you balance your diet to optimize it for ketosis. Reducing the amount of carbohydrates in your diet doesnt mean that you cant eat the things you loveyou just need to consume them smartly and in moderation. While we all need carbohydrates (carbs) for fuel, not all carbs work the same way in our bodies.

    Some carbs burn quickly, while others burn more slowly. And thats where the recipes in this book come in. If you love baking and eating baked goods but want to keep eating them while keeping a low-carb profile, you can do it! Here youll find a range of recipes that use low-carb baking flours, such as nut flours and coconut flour, as well as low-carb sweeteners. Lets talk about these ingredients first, so you can familiarize with whats needed before you begin baking.

    LOW-CARB FLOURS
    I use almond and coconut flours for the recipes in this book because they have the greatest health benefits of all the low-carb baking flours, theyre readily available, and they have distinct characteristics that make them great for baking.
    COCONUT FLOUR
    When it comes to coconut flour, theres so much to love: its high in fiber and protein, low in carbohydrates, and gluten-free.

    Its made from the fiber-rich dried coconut that remains after coconut oil is extracted from coconut flesh. A pure, natural, one-ingredient product, its a healthy alternative to wheat and other gluten-free flours and works well in a wide variety of recipes that call for flour. Its also higher in protein than most gluten-free floursincluding oat bran and ground flaxseedand has about the same protein content as buckwheat and whole wheat flours, making it nutrient-rich while also being wheat-free. You wont need a lot of flour to bake something with coconut flour, but it does require a binding agent, which usually means at least one or two eggs. It also requires more moisture than usual, so youll notice that many recipes have added liquid to aid in moistening the batter and the final baked product. When a cake or other baked item includes coconut flour, I recommend letting the batter sit for a few minutes to give the coconut flour time to absorb the moisture in the batter.

    You may notice the batter getting a bit thicker after some resting time. Coconut flour also has the effect of yielding lighter baked goods because it is not as heavy as nut flour. A little bit goes a much longer way, with great-tasting results.

    Everyday Keto Baking Healthy Low-Carb Recipes for Every Occasion - image 7
    STORING COCONUT FLOUR Everyday Keto Baking Healthy Low-Carb Recipes for Every Occasion - image 8 Coconut flour tends to absorb moisture so its a good idea to keep it well sealed. If youre not using it within a few weeks, I suggest storing it in the refrigerator and bringing it to room temperature before using it in a recipe.
    COCONUT FLOUR: BETTER FOR BLOOD SUGAR
    Blood sugar (also referred to as blood glucose) is the amount of glucose in our blood, which we rely on for energy.

    Blood sugar increases after we eat, and our bodies respond to the increase by releasing a hormone called

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