Everyday Keto Diet Baking - 4th Edition 2022

134 Pages·2022·30 MB·English

NEW CUPCAKES COOKIES DOUGHNUTS BREAD PIES AND MORE
• • • • •
- E V E R Y D A Y -
KETO
Guilt-free treats
Nutritious puddings
Simple step-by-step recipes
All under 6 g
net carbs

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OURTDITIO Delicious treats that will help to keep you away from carbs
FE

- E V E R Y D A Y -
KETO
The keto diet has soared in popularity in recent years
with many adopting the diet as part of a healthy lifestyle.
Eliminating carbs from your day-to-day can be a challenge
and when you love to bake, even more so. This bookazine
is here to help you overcome this challenge and teach you
how to whip up a range of tasty bakes, from cupcakes, cookies
and doughnuts, to moreish savoury snacks like flatbread and
garlic knots. We take you through 13 things that you need to
know about the keto diet and baking, before delving into the 51
low carb recipes. Everything in this bookazine is well under 10 g
net carbs so treating yourself to these bakes won’t push you off
track. Preheat the oven and let’s get keto baking today!

KET-EOVERYDAY-
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Everyday Keto Baking Fourth Edition (HOB4353)
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CONTENTS
10 13 things you need to know
about the keto diet & baking
Cakes
20 Pecan Cupcakes
22 Mocha swiss roll
24 Jaffa cakes
26 A lmond cake
28 Pound cake
30 Red velvet cake
32 Hazelnut cupcakes
34 Strawberry poke cake
36 Key lime poke cake
38 Cinnamon and nutmeg cake
40 Carrot cake
42 Tres leche cake
44 Hazelnut cheesecake slice 20
46 Strawberry muffins
Bites
70
50 Mini berry gallettes
52 White chocolate & strawberry
doughnuts
54 Doughnut sandwiches
56 Rocky road
58 Peanut cake bars
60 Pecan cookies
62 Macadamia biscotti 24
64 Macaroons
66 Raspberry doughnuts
68 Cream slice
70 Mocha doughnuts
72 Macadamia and chocolate
cookies
74 Ginger brownies
76 Skillet cookie
78 Pistachio shortbread
80 Clementine & cardamom
shortbread 34 64
82 Cookie rings
6
10 120
112
116
84 Cinnamon swirl cookies
86 Meringue cookies
Desserts
90 Eton mess
98 92 Cheesecake brownie
94 Salted caramel pudding
126 96 Cheesecake doughnut
pudding
98 Sour cream pie
100 Pistachio and walnut baklava
102 Custard tarts
104 Crème caramel
106 T iramisu
108 Sticky toffee pudding
110 Bakewell tart
112 Chocolate orange tart
Savoury
116 Garlic knots
118 Quiche
120 Flatbread bites
122 Sausage triangles
94 118 124 Peanut flour bread
126 Parmesan shortbread
7
Introduction
13
Things
You need to know
about the keto
diet & baking
Going keto doesn’t mean you have to miss out on baked goods
and treats! Find out more about the keto diet and how you can
incorporate baking into your new lifestyle
I
f you’ve picked up this book, then you’re probably diet means reframing the way you look at foods and
somewhat familiar with the keto diet. Properly overhauling your diet.
called the ketogenic diet, this is a popular low- The keto diet is, unsurprisingly, pretty low in
carbohydrate, high-fat (LCHF) diet. There are many processed foods. It involves plenty of healthy fats,
LCHF diets out there, such as the Atkins diet, but the moderate amounts of protein and very few carbs.
keto diet has been around for a while and, thanks to This means no more heavily processed cakes, pizza,
its impressive results, is likely to be here to stay for a bread, pasta, biscuits, sweets… However, it doesn’t
good while yet. mean you have to give up treats for good.
Its defining feature is the fact that it virtually By learning how to bake the keto way, you can
eliminates most sources of carbohydrates. Only replace most of your favourite foods with keto-
around 5-10% of everything you eat in a day should friendly alternatives. You will need to learn a few tips
come from carbohydrates. Although that sounds and tricks, but keto treats can be just as satisfying
achievable on paper, it actually takes a lot of and moreish as their carb-laden alternatives.
planning, as almost every food has carbs in it. Even This book is packed with great recipes to try. On
something as healthy as an apple is actually pretty these intro pages, we’ll explore the basics of the keto
high in carbs. Therefore, deciding to try the keto diet and how you to get started with keto baking.
8
Introduction
By focusing your diet on healthy
fats, you can convert your body’s
primary energy source
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How to get into ketosis
The point of the keto diet is to enter a state called ketosis, but what does that mean?

1A ‘normal’ diet is generally quite high in When we eat lots and lots of carbs, we fill up our
carbohydrates. In a traditional healthy diet, there stores pretty quickly and that can mean a lot of stored
should be roughly 50% carbs in a daily food fat. By removing carbs from our diet, we’re forcing the
intake. However, in Western diets this can creep body to deplete the stored glycogen and then it has
as high as 60-70%. to go hunting for an alternative source of fuel. Those
Our bodies like carbohydrates. They are a form of stored fat reserves are the perfect option. The body
energy that can be quickly absorbed into the blood will produce ketones to help access these fat stores,
stream. Carbohydrates are broken down into a type and ketones can be used as an energy source.
of sugar called glucose. Insulin is produced to aid this When ketones have built up in your body and
process and help manage the rise in our blood sugar become your primary fuel source, the body is in a
levels. Leftover glucose is converted into glycogen, state of ketosis. However, if you then consume more
which can be stored in the liver and your muscles. Any carbs, your body will go back to using those, as they
excess glucose that can’t be converted to glycogen is are easier to break down. In order to stay in ketosis,
instead stored as fat, for long-term energy. you need to maintain your keto diet for the long term.
Keto can improve
your wellbeing
There are numerous benefits to the keto
diet that you might not expect
Lane 2 While there are many physical reasons to follow the
o / RyanJ kweatyos .d Sieotm, ite mofig thhte amlsoos itm cpormovmeo yno buer nweefiltlbs ecionngv ienr tost htoe r
ot the diet experience include better mental clarity, increased
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9
Introduction
Keto could give
your health a boost
Whether you’re looking to lose weight or
improve your health generally, following a
ual keto diet could be the answer
o / stockvis 3 There are many reported benefits of the
hot keto diet when it comes to physical health.
p
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you’ll be eating a healthier overall range of foods
and consuming less calories (in comparison to a
carb-heavy and processed diet), so you should see
continuing weight loss and then maintenance of a
healthy weight. Because you’re eating more healthy
fats, you may find that you feel fuller for longer and
therefore be less inclined to snack.
Losing weight in itself, if you need to do so, can
gajic bring a whole range of health benefits. It can help
o / v you to reduce your risk of things like Type 2 diabetes
ot and heart disease.
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It helps to understand macros

To really succeed at the keto diet, you need to understand what macronutrients
are and how to monitor them

4Every food is made up of three key calculators can be used to input everything you eat
macronutrients, commonly called macros. and drink, and they will display how your macros
These are protein, carbohydrate and fat. are balanced throughout the day. If you want to
These are all things that the body can use as bake some keto treats, you need to ensure that
energy, which is measured in calories. Fat equates you eat these in moderation and within your daily
to nine calories per gram, whereas protein and macro ratios, so that they can enhance your diet
carbs are about four calories per gram. This is why but not tip you out of ketosis.
fat can make you feel fuller for longer.
Different diets are based around these macros
and how many of each you should eat. You can
get low-fat diets as well as low-carb diets. In the
ketogenic diet you’re looking to consume quite
a lot of fat, from healthy sources, an adequate
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amount of protein and a small amount of carbs. grap
A traditional Western diet might be roughly oto
50% carbs, 25% protein and 25% fat. With a keto ph
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diet, what you’re looking to achieve is about 75% o / I
fat, 20% protein and 5% carbohydrates – a very hot
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pnoerrcmeanlt dagaielys daniedt . actually applying them to a ource: i A keto diet is based on
reTsohuer bcee stto t thriancgk t wo hdaot iyso tuo aursee e aant ianpgp. T ohre osen lifnoeo d Image s a 75% vfaetr yin fteawke c waribths
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