Crispy coconut bread
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Coconut flakes or flour | ||
| Cheese | ||
| Coconut milk (unsweetened) | ||
| Egg ? 1 pc ≈ 50 g 150 g ≈ 3 sheet | ||
| Baking powder without starch | ||
| Cooking salt | ||
| Stevia ?A sugar substitute is used in the recipe with sweetness relative to sugar 1:1 | ||
| Chia seeds | ||
| Flaxseed flour | ||
| Sesame | ||
| Product release: | 581 g | |
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Cooking time
| 10 min | ||
| 45 min | ||
| 10 min | ||
55 min - 1 h 5 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 10.4 g |
| Fats | 25.9 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 1.6 g |
| Calories | 294 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 0.9 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 17.5 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | 0.01 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 77 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 30% | 22% | 18% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (2) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Egg: 94% ◦ Coconut flakes or flour: 6% B7 | 18184616? |
| iWhich products: ◦ Egg: 57% ◦ Cheese: 38% ◦ Coconut milk (unsweetened): 5% B2 | 16193515? |
| iWhich products: ◦ Egg: 74% ◦ Cheese: 26% B12 | 13131112? |
| iWhich products: ◦ Egg: 62% ◦ Coconut milk (unsweetened): 16% ◦ Cheese: 13% ◦ Coconut flakes or flour: 8% B5 | 12122110? |
| iWhich products: ◦ Egg: 88% ◦ Coconut milk (unsweetened): 5% ◦ Cheese: 4% ◦ Coconut flakes or flour: 3% B4 (Choline) | 12162715? |
| iWhich products: ◦ Cheese: 89% ◦ Egg: 11% D | 121212122 |
| iWhich products: ◦ Cheese: 90% ◦ Egg: 10% K2 | 12172717? |
| iWhich products: ◦ Cheese: 67% ◦ Egg: 33% A | 79158? |
| iWhich products: ◦ Egg: 50% ◦ Cheese: 25% ◦ Coconut flakes or flour: 13% ◦ Coconut milk (unsweetened): 13% B6 | 66134? |
| iWhich products: ◦ Coconut milk (unsweetened): 40% ◦ Egg: 30% ◦ Cheese: 24% ◦ Coconut flakes or flour: 6% B9 | 55103? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Egg: 47% ◦ Cheese: 38% ◦ Coconut milk (unsweetened): 13% ◦ Coconut flakes or flour: 3% Selenium | 3131562817 |
| iWhich products: ◦ Cheese: 57% ◦ Egg: 24% ◦ Coconut milk (unsweetened): 10% ◦ Coconut flakes or flour: 9% Phosphorus | 31314331? |
| iWhich products: ◦ Coconut milk (unsweetened): 35% ◦ Egg: 29% ◦ Coconut flakes or flour: 27% ◦ Cheese: 9% Iron | 209166? |
| iWhich products: ◦ Cheese: 88% ◦ Egg: 9% ◦ Coconut milk (unsweetened): 2% Calcium | 17171717? |
| iWhich products: ◦ Coconut flakes or flour: 96% ◦ Egg: 4% Manganese | 12151813? |
| iWhich products: ◦ Cheese: 55% ◦ Egg: 28% ◦ Coconut flakes or flour: 16% Zinc | 111523112 |
| iWhich products: ◦ Cheese: 56% ◦ Cooking salt: 26% ◦ Egg: 14% ◦ Coconut milk (unsweetened): 2% Sodium | 11112111? |
| iWhich products: ◦ Coconut milk (unsweetened): 43% ◦ Coconut flakes or flour: 31% ◦ Egg: 18% ◦ Cheese: 8% Potassium | 6897? |
| iWhich products: ◦ Coconut milk (unsweetened): 36% ◦ Cheese: 27% ◦ Coconut flakes or flour: 25% ◦ Egg: 12% Magnesium | 57176? |
| iWhich products: ◦ Coconut flakes or flour: 78% ◦ Coconut milk (unsweetened): 23% Fibers | 5887? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Coconut milk (unsweetened): 45% ◦ Cheese: 28% ◦ Coconut flakes or flour: 23% ◦ Egg: 4% Palmitic acid (Saturated) | 929214192? |
| iWhich products: ◦ Egg: 92% ◦ Cheese: 5% ◦ Coconut flakes or flour: 2% Oleic acid | 25324529? |
| iWhich products: ◦ Egg Arachidonic acid (AA, Omega-6) | 10316221? |
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Inventory: Oven
Difficulty: simple
Max. per day ≈ 1 kg 250 g ?Из расчета максимум 20 гр углеводов в день
Servings: 4 (1 serving ≈ 145 g)
Digestion time: 4 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Coconut flakes or flour, Cheese, Coconut milk (unsweetened), Egg, Baking powder without starch, Cooking salt, Stevia
Mix the ingredients: 10 min, Bake in the oven: 45 min, Let it stand: 10 min
Keto, LCHF: Recipes, Rules, Description
$$$
Combine all the dry ingredients in a bowl:
- coconut flour (100 g);
- hard cheese (120 g);
- chia seeds (1 tsp, can be replaced with any seeds);
- flaxseed optional (1 tsp);
- sesame seeds optional (1 tsp);
- baking powder (1 tsp);
- stevia (1 tsp);
- salt (a pinch).
In a separate container, whisk the eggs (3 pcs.) with coconut milk (200 ml).
Then carefully combine both mixtures.
Once the dough becomes homogeneous, prepare the baking pan by lining it with parchment paper.
Pour the dough into the pan, spreading it evenly and pressing it down slightly on top.
Preheat the oven to 180 degrees Celsius and place the bread inside. The baking time will be 40-45 minutes.
When the bread is ready, let it cool slightly.
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