<insert long winded childhood foodie love / fantasy / crush / salivating food-porn story here>.
Ingredients & Pricing
- Five whole eggs. (one 12x 600g carton of egg = $2.00 – $2.50). 94 cents used up. At 1 egg per serve amount.
- 135g of flax/linseed meal. At 27g per serve amount. Instead of buying from Ebay® try looking at your nearest wholefoods store. Here in Perth, Western Australia we have Kakulas Sisters (at only $4.95 per KILOGRAM). 68 cents used up.
- Pinch of both baking soda and cream of tartare / potassium bicarbonate. ($4 for up to one months constant approx usages).
- Up to 5g of Psyllium husk ($6 for 250g). 12 cents used up.
- Generous (approx 3.5g) spray of non-stick, non-gmo cooking canola spray. ($3 for a 400g can). About 3 cents used up. and;
- 250ML of water.
- (OPTIONAL) for a (VERY) firmer result use 150g of liquid egg whites (equating to 30g amount per serve).
Each batch serves up to 5 serves of keto-friendly loaf for each meal. Tallying up the price – it takes $21.25 AUD as RECIPE INITIAL INVESTMENT. But it takes $1.77 to make each batch. You could theoretically make up to 12 (Twelve) Batches out from this single initial investment ($21.25) alone.
Twelve times five serves each = 60 serves. $21.25 may seem expensive. Until you realise the 60 number of serves you can produce tangibly out of this; rather than splurging straight on a Bomb Alaska.
Execution.
Preheat your oven to 200 degree Celcius.
Mix all ingredients; both dry and wet – in a mixing bowl with a blender. I’d recommend firstly breaking everything first and mix slowly before turning on the blender. Otherwise things may blow all over the place. The consistency should resemble thick-like sludge but not too thick to the point whereby it’s grinding / separating away from each other. NOTE: you may wish to experiment with water usage. The less in the mix – the firmer / harder the result.
Lay a cookie sheet, and coat with a non-stick cooking spray. Lately I’ve been using Target®’s (same as IKEA I believe) – glass containers just fine and at the right size.
Then, it’s time to bake. Bake for 20 minutes at the preheated 200 degrees celsius.
One way to determine its doneness is via the Knife-poke test. Poke a knife through it and let it go. If it stands still, with all the baked resistance – then it is all good.
As previously advised – I’d leave everything on a kitchen bench for about 30 minutes to help firm things up and dry further. Don’t forget however to line your knife along the edges to help separate everything away from the pan surface, tip over and remove the cookie sheet.
If you are using egg whites (optional) – chances are things would probably be solid enough to chew through immediately.
Go cut 5 serve portions. Toss ham, cheese (parmesan!) and spinach.
World Peace.
Macros
The entire loaf / one batch equates to 1025 calories, 21g of carbs (36g of fibres), 21g of fats, 58g of protein (without egg whites). If split into five (5) serves each – 205 calories, 4 grams of carbs, 12g of protein, and 14g of fats.
The pictures you see at the (cover) article are ones made with egg whites. HOWEVER, the final and-as-published recipe for all to see here is WITHOUT egg whites. They both look almost identical anyway. To me, including egg-whites (150g for batch of 5 serves) – just turned out to be more firmer and less time required for it to dry up. So if you like your bread with more protein content, use egg whites.
But otherwise? Not necessary. Save your money and go buy your meats, eggs and greens.
Feeling constipated the next day?
Then (gasp!) try lessen the amount of pysllium husk next time (but still not completely eliminating it). Then slowly reintroduce back in some reasonable amounts (no more than 10 grams). Did I just demonise fibre completely? Of course not. Eat your greens. Periodize between high and low fibre intakes. As always – write down and track how you feel from day to day in your nutritional journal.
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