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KETO LOW-CARB FLOUR BLEND (HEART HEALTHY)

KETO FLOUR BLEND

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I use this Keto Flour Blend regularly in my cooking! Transitioning to a Keto Low-Carb lifestyle means craving familiar dishes from your pre-Keto days. Many of these dishes call for wheat flour. Flour is versatile in our cooking, whether for pizza, pancakes, cakes, or thickening soups and sauces. With Keto Low-Carb, we can create a compliant all-purpose flour blend. This blend is perfect for baking, topping casseroles, or adding texture to dishes.

On this blog, you’ll discover recipes featuring this adaptable Keto flour blend. You can adjust the ingredients and proportions to fit your preferences and budget. While almond flour is often the main component, its cost and potential allergenicity might lead you to explore alternatives like sunflower seed flour. It offers a slightly higher carb content but at a more affordable price.

WHAT ARE THE NUTRITIONAL BENEFITS OF THIS KETO FLOUR BLEND?

The Keto Flour Blend included here uses the ingredients of almond flour, coconut flour, flax meal, and xanthan gum.  You can replace the flax meal with oat fiber.  However, oat fiber tends to be pricey and difficult to find.  Almond flour is ideal for this flour blend because it is substantial, high in protein, and doesn’t soak up too much liquid.  It is the lowest in carbs but tends to be pricey.

Almond Flour: 

Almond flour, a staple in Keto cuisine, serves as a versatile and nutritious alternative to traditional wheat flour, offering a host of benefits for both taste and health. Whether used as the primary ingredient in baked goods like bread, cookies, or pancakes, or as a flavorful coating for proteins such as chicken or fish, almond flour seamlessly aligns with the low-carb, high-fat principles of the Keto diet. Beyond its culinary versatility, almond flour boasts an impressive nutritional profile, characterized by its high protein content, healthy fats, and low carbohydrate count. Rich in vitamin E, magnesium, and other essential nutrients, almond flour contributes to overall well-being while satisfying cravings for indulgent treats. Additionally, its mild, nutty flavor enhances the taste of dishes without overpowering other ingredients, making it a preferred choice for Keto-friendly recipes that prioritize both flavor and nutrition.

Nutritional Benefits:

Almond flour provides a rich source of protein and healthy fats, essential for sustaining energy levels and promoting satiety on the Keto diet. Furthermore, its low carbohydrate content helps maintain ketosis while still allowing for delicious and satisfying meals. Incorporating almond flour into various recipes not only enhances their texture and flavor but also contributes to a balanced and nutrient-rich eating plan, making it an invaluable ingredient for Keto enthusiasts striving for both culinary excellence and optimal health.

Coconut Flour:

Coconut flour is added to the Keto Flour Blend because it is inexpensive and builds up your flour volume. It does tend to have a bit of sweetness to it, which balances the the almond flour taste.  Coconut flour is higher in carbs and absorbs a lot of liquid, so keep the ratio to almond flour as low as possible. But this flour is also nutritious. Coconut flour is a popular gluten-free alternative to traditional wheat flour and can be used in a variety of Keto recipes. It is made by grinding coconut meat into a fine powder, resulting in a high-fiber, low-carbohydrate flour that is rich in nutrients. Its unique nutritional profile makes it an excellent choice if you want to add more fiber and nutrients to your Keto diet.

Nutritional Benefits:

One of the most significant nutritional benefits of coconut flour is its high fiber content. Just two tablespoons of coconut flour contain a whopping 5 grams of fiber, which is more than 18% of the recommended daily intake. Fiber is essential for maintaining good digestive health, promoting feelings of fullness, and reducing the risk of chronic diseases such as heart disease, obesity, and diabetes.

Coconut flour also contains a good amount of protein and healthy fats. Two tablespoons of coconut flour provide approximately 2 grams of protein and 1.5 grams of healthy fats. Additionally, coconut flour is rich in important vitamins and minerals such as iron, potassium, and magnesium. Coconut flour is a highly nutritious ingredient that can be used in a variety of recipes.

Golden Flax Meal:

Golden flax seed is a nutritional powerhouse in Keto cooking. It enhances texture and flavor in various dishes, from breads to salads. This seed seamlessly fits into the low-carb, high-fat Keto diet. Besides acting as a binder and flour substitute, it offers numerous health benefits. Packed with omega-3 fatty acids, fiber, and plant-based protein, golden flax seed supports ketosis and provides essential nutrients. Its neutral taste blends well with different flavors, making it a staple in Keto recipes that emphasize both taste and health.

Nutritional Benefits:

Golden flax seed emerges as a reliable source of alpha-linolenic acid (ALA), known for its anti-inflammatory properties and contributions to heart health. Incorporating golden flax meal into an array of dishes, spanning from invigorating smoothies to delectable baked goods, not only facilitates easier digestion but also enables individuals to harness its myriad health benefits while fulfilling their daily nutrient quotas.

Xanthan Gum:

Xanthan gum, a common ingredient in Keto cooking, serves as a versatile thickening agent and stabilizer, imparting desirable texture and consistency to a wide array of dishes. Whether employed to enhance the structure of gluten-free baked goods like bread or pizza crusts, or to create smooth and creamy sauces and dressings, xanthan gum seamlessly integrates into the low-carb, high-fat ethos of the Keto diet. Beyond its role as a thickener, xanthan gum also boasts several health benefits, including its potential to improve digestive health by adding bulk to stools and promoting regularity. Moreover, its ability to mimic the properties of gluten makes it an invaluable tool for Keto bakers seeking to achieve the desired elasticity and crumb structure in their creations. With its neutral taste and wide-ranging functionality, xanthan gum stands as a key ingredient in Keto-friendly recipes, ensuring both culinary excellence and nutritional adherence.

Nutritional Benefits:

Xanthan gum offers potential benefits for digestive health, thanks to its ability to add bulk to stools and promote regularity. As a gluten substitute, it enables Keto bakers to achieve desired texture and structure in baked goods without compromising dietary restrictions. Incorporating xanthan gum into various recipes, from bread to sauces, not only enhances their sensory appeal but also supports digestive well-being, making it a valuable ally in the Keto kitchen.

WHAT OTHER KETO LOW-CARB CONDIMENT RECIPES CAN I ENJOY?

KETO LOW-CARB APPLE BUTTER

KETO LOW-CARB APPLE BUTTER

Homemade Chicken Stock

Bread Crumbs

Mayonnaise

Roast Beef Spice Rub (Heart Healthy)

Apple Butter

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

The equipment needed:

HOW DO YOU PREPARE KETO FLOUR BLEND?

Ingredients for Keto Flour Blend

Measure ingredients.

 

Mixing ingredients for Keto Flour Blend.

Place all ingredients in a bowl. Mix together.

 

Keto Flour Blend

Enjoy.

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KETO FLOUR BLEND

KETO FLOUR BLEND


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  • Author: Shari MAC
  • Total Time: 5
  • Yield: 3.5 cups 1x
  • Diet: Gluten Free

Description

Discover how to make your own Keto Flour Blend for all your baking needs. Enjoy your favorite breaded dishes or casseroles toppings.


Ingredients

Units Scale
  • 2.5 cups almond flour
  • 1/2 cup coconut flour
  • 1/4 cup golden flax meal
  • 1/4 teaspoon Xanthan Gum

Instructions

  • Mix all the ingredients together and store in an airtight bag or container.

Notes

  • The nutritional value of this recipe is based on the keto version and is approximate.  One serving is one ounce and contains 3 net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • Prep Time: 5
  • Category: KETO LOW-CARB
  • Method: MIXING
  • Cuisine: APPETIZER, LUNCH, DINNER

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 160
  • Sugar: 0
  • Sodium: 10
  • Fat: 14
  • Saturated Fat: 4
  • Unsaturated Fat: 10
  • Trans Fat: 0
  • Carbohydrates: 8
  • Fiber: 5
  • Protein: 3
  • Cholesterol: 5

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