I believe you’ll love this Keto Low-Carb Indian Fry Bread! When I started following my Keto Low-Carb lifestyle, I thought I would have to forgo my love of Bannock.  I grew up eating Bannock.  Bannock, also known as Indian fry bread, is an integral part of my Metis history and culture.

The ‘Métis’ (pronounced May-tee) is one of Canada’s three recognized indigenous people (under the Constitution Act of 1982). For many years the term Metis meant ‘half-breed.’ Today we prefer to be called and known as Canada’s first multicultural, indigenous people. As Metis people, we have a rich history with our own language, culture, and foods.

During the 1800s, when Scottish explorers and fur traders came to Canada, many lived with and married our First Nation’s women and settled in pockets throughout the provinces. The Scots brought with them bread called Bannock. The word stems from the Gaelic word ‘Bannach’, meaning ‘morsel.’ The Scottish made their original bread from wheat flour. In Canada, the Metis used cornflour, fried in pork fat. This bread soon became an integral part of the First Nation culinary repertoire.

Cooked hearth-side, Bannock was prepared as a large biscuit that could be broken up or wrapped around a stick and baked over a fire. The Scots cooked the bread on a Bannock Stone, a griddle they placed in front of a fire.

Today most First Nations and Metis families have their recipe, handed down through generations.

When I was young, my parents took us camping, and as a family, we often cooked Bannock over the fire, the dough wrapped around a small tree branch found on the ground or in the forest. Fire baked Bannock is delicious, needing nothing more than some salt. At home, we made Bannock in a frying pan, hence the phrase ‘Indian fry bread.’

I still include Bannock in my culinary repertoire. I use a super simple bread recipe that produces absolutely delicious fry bread. And this fry bread is so much healthier than the recipe taught to me as a child.

You can make one large Bannock, torn into pieces or smaller pancakes, either thick or thin.

This recipe makes four larger or eight smaller Bannock. The larger Bannock (4) are crunchy, flaky, and chewy. The thinner versions are more tender and ideal for sandwiches and Panini.

WHAT IS THE NUTRITIONAL VALUE OF KETO LOW-CARB INDIAN FRY BREAD?

This Keto Low-Carb Indian Fry Bread has a base combination of almond and coconut flour.  Almond flour offers good nutrition.  Almond flour is a popular alternative to traditional wheat flour for those who are gluten intolerant or following a low carb diet. It is made from ground almonds and has a nutty flavor that can enhance the taste of baked goods. In terms of nutritional value, almond flour is a good source of healthy fats, protein, and fiber. A quarter cup of almond flour contains about 14 grams of fat, 6 grams of protein, and 3 grams of fiber. It is also low in carbohydrates, with only 2 grams per quarter cup. Additionally, almond flour is rich in vitamin E, magnesium, and potassium, which are essential for maintaining good health. Overall, almond flour is a nutritious and delicious way to add variety to your baking recipes.

WHAT WINE HARMONIZES WITH KETO LOW-CARB INDIAN FRY BREAD?

The predominant taste sensations of this Keto Low-Carb Indian Fry Bread are fattiness (from the butter or bacon fat) and saltiness. The texture is both dense, but chewy. A glass of wine would be the ideal partner for a slab of Bannock! With all this fatty pleasure, choose a white wine with loads of fattiness to match. Think buttery Chardonnay.  Remember if you add other ingredients to the Bannock, choose a wine accordingly.

*Wine Tips: To support your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring.  Include your wine carb macros as part of your meal.  Remember, your liver will process alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat.  Alcohol consumption also stimulates the appetite.  So, drink low-sugar, low-carb, and low alcohol wines in moderation.

WHAT OTHER KETO LOW-CARB HEALTHY HEART RECIPES CAN I ENJOY?

Keto Low-Carb Curry Chicken Quarters (Heart Healthy)

Keto Low-Carb Meat Lover’s Pizza (Heart Healthy)

Keto Low-Carb Salmon and Brussels Sprouts (Heart Healthy)

Keto Low-Carb Caribbean Chicken (Heart Healthy)

Keto Low-Carb Tuna Avocado Blackberry Salad (Hearty Healthy)

WHAT IS SHARI MAC’S PRODUCT RECOMMENDATION FOR YOUR KETO LOW-CARB DIET?

I wanted to share with you the BEST thing you can do for yourself to support your Keto Low-Carb diet.  Invest in a Vitamix Blender!  I stand behind this product 100%.  This Vitamix is a long-term investment worth every dollar! I use this Vitamix for almost daily all of my Keto diet needs – smoothies, ice cream blends, hot soups (made right in the Vitamix), sauces, and more!  Every other blender I purchased before my Vitamix failed within a couple of years.  This blender is a work horse. My best-friend has had her Vitamix for over 20 years with NO issues!  I just got my Vitamix this past year and LOVE IT!

WHAT ARE THE NEEDED EQUIPMENT AND UTENSILS FOR PREPARING KETO LOW-CARB INDIAN FRY BREAD?

Parchment paper
Rolling pin
Food processor or mixer
Spatula

HOW DO YOU PREPARE KETO LOW-CARB INDIAN FRY BREAD?

 

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