Category Archives: Recipes

Recipe: Low-Carb Caraway Rye or Whole Einkorn Bread (Bread Machine)

When I still ate carbs, I was a bread lover. I have TWO bread machines even today. I beat the high cost of commercial low-carb or keto bread by making my own.

I found the base recipe in Dana Carpender’s 2002 book, 500 Low-Carb Recipes. There are a lot of bread machine recipes, and my favorite is the Rye Bread recipe on page 128.

It calls for a bread machine that makes a 1 pound loaf. My second bread machine only makes 1 1/2 pound or two pound loaves. So I have adapted the recipe to larger loaves. I cut the loaves with my good bread knife when cool, and pack most into 1/2 loaf packages in the freezer.

Caraway rye uses whole rye flour, and tastes like regular rye bread. Einkorn is a more primitive and less addictive form of wheat, available in whole grain or white varieties– we use whole grain here.

All of the bread machine recipes in Carpender’s book call for vital wheat gluten. As you can guess from the name, it is not gluten free and has wheat in it. This ingredient is essential to getting your bread to rise. I buy ‘Anthony’s’ brand. Vital wheat gluten is sometimes sold under other names, like wheat gluten or high-gluten flour. This last name can also mean regular flour with some vital wheat gluten added. The stuff we want has 4 to 6 grams carbs per 1/4 cup or 39 gram serving. Check your label!

Caraway Rye or Whole Einkorn Bread Machine Bread.

Amounts given for 1 1/2 pound loaf, 1 pound or 2 pound in brackets.

1 1/2 cup [1 cup, 2 cups] warm water.

3/4 cup [1/2 cup, 1 cup] wheat bran.

3/4 cup [1/2 cup, 1 cup] rye flour or whole einkorn flour.

1/4 + 1/8 cup [1/4 cup, 1/2 cup] whey protein powder.

1 1/2 teaspoon [1 teaspoon, 2 teaspoons] sea salt.

1 1/2 Tablespoon [1 Tablespoon, 2 Tablespoons] butter or coconut oil.

1 1/2 Tablespoon [1 Tablespoon, 2 Tablespoons] caraway seed for rye bread, omit for Whole Einkorn.

2 1/4 teaspoon [1 1/2 teaspoon, 1 Tablespoon] bread making yeast.

Save yourself trouble- copy out the ingredients for the size on loaf you want onto a scrap of paper.

1. Put in the paddle! Spray the loaf pan with olive oil spray.

2. Put the ingredients in the pan in the order given.

3. Set the machine to French bread or Whole Wheat bread settings, and input the size of loaf you are making. When your settings are all correct, press the start button.

4. If your machine beeps at you at the right time to remove the paddle, remove the paddle at that time. Otherwise, remove it before the baking starts. Or not.

5. When the loaf is done, pull out the loaf pan with oven mitts, and place it somewhere your cats can’t get to it to cool.

6. When bread is cool, slice it. A 1 pound loaf should have 12 slices, bigger loaves should have more. A one slice serving should have about 4.8 grams of net carbs. If your slices came out thick, you may need to use 1/2 slice as one serving.

7. I pack the bread into freezer bags, 1/2 loaf per bag, and thaw as I run out of unfrozen bread.

I currently have both my bread machine running, each making a 1 and 1/2 pound loaf. Often I make rye in one bread maker and whole einkorn in the other.

The carbs in low-carb bread count! Ration your consumption. Make open-face sandwiches to save a slice. And if you fear you might be gluten intolerant, try egg-based bread substitutes from time to time.

Have you ever made low-carb bread in a bread machine? Or are you considering trying it? Please share in a comment your experiences or your questions.

Recipe: Triple Threat Keto Baked Chicken Thighs

Chicken thighs are a favorite of mine. They are much cheaper than chicken wings, and are meatier and not as nasty-dry as chicken breasts can be.

I buy bone-in, skin-on chicken thighs, and I drain off the schmaltz — chicken fat— after baking, and freeze the bones to make bone broth.

Triple Threat Keto Baked Chicken Thighs

2 chicken thighs for each serving

Get out a baking pan with a rim to hold the melted fat, big enough for the amount of chicken you are making. Spray it lightly with olive oil pan spray, or grease it lightly with any healthy fat to prevent sticking.

Preheat the oven to 350 degrees F. Place the chicken in the pan upside down, and bake for 20 minutes.

Take pan out– it is hot! — and flip the chicken pieces over. Bake for 40 minutes more.

Remove chicken from plate. Pour off schmaltz into canning jar from pan, filtering through a coffee filter or a non-gauze milk filter from the feed mill.

When you eat the chicken, salt to taste, and add a bit of nutmeg or paprika, or a bit of soy sauce or coconut aminos. We don’t add this stuff before baking, so it doesn’t affect the schmaltz. When I eat it, I remove the skin first, and save it to eat last, as dessert.

When you finish eating, get out a gallon-size freezer bag. Write ‘chicken bones’ and the date on it. Put the bones in, put it in the freezer, and put in future chicken bones as well until the bag is full and you can make bone broth.

Variations: If you use frozen chicken, take it out of the freezer the night before and store in the fridge.

Use other chicken parts– you may be able to get whole chickens at a good price. Or you may be able to get pastured poultry, or butcher your own young hens. (Stewing hens need cooking in a crock-pot.)

You may also use a warm home-made sauce to flavor your chicken. I rarely bother– I think the baked chicken is wonderful with just salt.

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Recipe: Bulletproof Bone Broth

Bulletproof coffee is a thing. I even started drinking coffee over it, because I didn’t want to put stuff in my tea.

But I’ve been reading up on the carnivore way-of-eating lately, and some of the books discourage coffee. What to do? A good alternative is bulletproof bone broth.

There are many recipes for bone broth out there. Most involve cooking the bones in a crock-pot for up to 48 hours to get all the bonely goodness out. I’ve made bone broth from beef, pork, and leftover chicken bones. It’s all good.

Bulletproof Bone Broth or Broth

1 cup or more bone broth (or 3/4 cup bone broth and 1/4 cup water) or ordinary broth

1-2 Tablespoons fat- tallow, bacon fat, lard, schmaltz, butter or ghee, extra-virgin olive oil, coconut oil or MCT oil for the plant-eaters.

Optional – 1 -2 Tablespoons heavy whipping cream, unwhipped. May substitute coconut milk or cream.

1/8 to 1/4 teaspoon sea salt or Himalayan pink salt. (Omit if you really have to.)

Optional– herbs or spices for flavoring.

Put the ingredients in a saucepan. Put it on a stove burner set to low for at least five minutes or until any solid fats melt. Stir a little if you like.

When time is up, pour the broth into a mug. You may need to wait a couple of minutes for it to cool to drinkable temperature.

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Keep up with my low-carb/keto life at MeWe.com – I’m ‘Nissa Annakindt’ there.

Carbquik: A Lowcarb – Keto Biscuit Mix

Some days I just miss carb foods like bread or biscuits. Back when I ate carbs, I often made biscuits— sometimes from scratch, but sometimes from a baking mix called Jiffy mix. But, alas, now I know how bad that is for me.

I have made a number of low-carb bread, muffin or biscuit substitutes, all of which call for a lot of eggs, and I love some of them, but they don’t taste like REAL biscuits or bread.

Carbquik is a commercial low-carb baking mix, and I’ve found that the biscuits taste like real biscuits. In fact, I find it hard to control my portions, so I usually make 1/2 or 1/4 batch of the biscuits. But even when I eat 1/2 a batch at one time, I’ve found it doesn’t raise my blood sugars or kick me out of ketosis like real biscuits would. 

Now, Carbquik contains ‘wheat, soy, egg and milk’ ingredients, so it is not for people with those allergies. It also has some canola oil in it. And there is 14 grams of fiber per serving: so, warning— you need to drink a LOT of water or liquid when you eat Carbquik biscuits, and add butter or other healthyfat source, or it could cause problems in your system (constipation.)

The Carbquik box provides a lot of recipes like Carbquik cheesecake and Carbquik turkey pot pie. In the inside, alas, it gives you hints on how to make Carbquik recipes ‘healthier’ — by which they mean, ‘lower in fat.’ Or, in scientifically accurate terms, ‘unhealthier.’ Ignore those suggestions, but remember that the Carbquik company isn’t your best source for keto lifestyle advice. And be sure to add butter! Or baconfat! (Baconfat is a lovely butter-substitute in or on biscuits— unless you are Jewish and keeping kosher.)

Bread-substitutes like Carbquik should not be an everyday part of your keto lifestyle. I use Carbquik biscuits as a Sunday treat, and it makes a great treat on Sundays (or Saturdays, or perhaps Fridays for Muslims.) I also use it to break a carb-cheating habit. Some weeks I have an every-day craving for carb treats around 3 in the afternoon, which often causes me to run to the store to buy some ‘crappy carbage’ carb-filled junk food. (And, yes, even a loaf of whole wheat bread is ‘crappy carbage’ and junk food.) Making a batch of Carbquik biscuits staves off this temptation.

My Carbquik biscuit recipe

1/2 [1/4] batch of the package recipe, with a few modifications.

1 cup [1/2 cup] Carbquik

1/3 cup [2 Tablespoons]  water

1 pinch [half pinch?] garlic powder, optional

1 pinch [half pinch] kelp powder, optional

1/4 cup [1/8 cup] shredded cheese, optional

Preheat oven to 350 F. Put Carbquik, and garlic, kelp and cheese, if using, in mixing bowl. Add water and stir. If dough ball fails to form, add a touch more water. Divide dough into 6-8 equal portions. Pat each portion by hand into a biscuit-shape. Place on baking pan that has been greased (coconut oil) or sprayed with olive oil pan spray. Place a small pat butter on top of each biscuit before baking. May substitute bacon grease or coconut oil for the butter. Bake for 10-12 minutes. 

I have also made the Carbquik box recipe for brownies. It was good, I overate them, but it didn’t raise my blood sugar or kick me out of ketosis the way you’d think it might. (I wouldn’t risk having these brownies in the house all the time, though. It’s nice to have the option, so I do keep the ingredients in the house. It’s better than being tempted to eat carbs!)

All in all: Carbquik is too much of a processed food to be our staple food, but when you get sick of pork chops and chicken thighs and eggy-tasting stuff, making a Carbquik recipe is better than having a carb binge. And since it’s easy to make, on days when you are too busy or too sick to cook a fancy keto meal, you can make yourself a few biscuits to go with your simple low-carb meal.