Keto hommikusöögid – Toiduga terveks

https://toiduingel.ee Wed, 03 Feb 2021 09:01:36 +0000 et hourly 1 https://wordpress.org/?v=6.5.2 https://toiduingel.ee/wp-content/uploads/2018/11/cropped-toiduingel_favicon-1-32x32.png Keto hommikusöögid – Toiduga terveks https://toiduingel.ee 32 32 Keto õhukesed ülepannikoogid https://toiduingel.ee/keto-hommikusoogid/keto-ohukesed-pannkoogid/ Sun, 31 Mar 2019 19:03:42 +0000 https://toiduingel.ee/?p=925

Keto õhukesed ülepannikoogid

31. märts 2019

Portsoneid: 3

Ettevalmistus: 10 min

Küpsetus: 5 min

Kokku: 15 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

2 muna
30g kuldseid linaseemneid, jahvatatud
5g inuliini
5g hüdrolüüsitud kollageeni (kasutasin Iconfit)
100g vett
40g ghee või kookosõli praadimiseks
soola, vanilli ja apelsini koort maitse järgi
40g marju kaunistuseks(mustikad ja vaarikad)
kaneel ja magusaine maitsestamiseks (kasutasin Sukrin Golden Fiber Syrup)

JUHISED

SAMM 1 Sega keskmises kausis munad, pulbrid, linaseemne jahu, vesi, sool ja maitseained ühtlaseks massiks.
SAMM 2 Taigen on esialgu vedel, kuid lase sel paksemaks muutuda 5–10 minutit.
SAMM 3 Vala 1/4 taignast kuumale ja õlitatud pannile ja kalluta panni, et taigen ühtlaselt jaotuks.
SAMM 4 Küpseta mõõdukalt kõrgel kuumusel, kuni pannkoogi servad hakkavad pruunistuma. Pööra pannkoogil teine külg ja küpseta.
SAMM 5 Ülejäänud taignast peaks tulema veel 3 pannkooki.
SAMM 6 Kaunista marjade ja kaneeliga, lisaks võid maitsestada vähe süsivesikuid sisaldava magustajaga (Stevia, erütritool vms).

TOITUMISALANE TEAVE (per portsjon 290g pannkoogid+40g marjad)

Energiat 676kcal
Rasva kokku 60g
Rasva protsent 80%
Imenduvaid süsivesikuid 4,4g
Valku 18g

* Oliiviõli lisades suureneb ka rasvaprotsent

]]> Keto veggie pancakes https://toiduingel.ee/keto-hommikusoogid/keto-veggie-pancakes/ Tue, 05 Feb 2019 19:50:20 +0000 https://toiduingel.ee/?p=798

Keto veggie pancakes

5. veebruar 2019

Portsoneid: 1-2

Ettevalmistus: 15 min

Küpsetus: 10 min

Kokku: 25 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

2 eggs
30g almond flour
20g coconut flour
5g nutritional yeast
20g zuccini, sliced or shredded
20g sweet pepper, sliced or shredded
20g leek, sliced
10g fresh herbs (dill, parsley, thyme etc)
Freshly grounded black pepper and some chilly to taste
30g olive oil for frying

JUHISED

SAMM 1 Whisk the eggs and add all flours. Season and mix well.
SAMM 2 Add chopped or shredded veggies.
SAMM 3 Fry on a medium heat skillet until golden and crispy from both sides.
SAMM 4 Garnish with fresh herbs and serve with sour cream if you want to.

NUTRITION (per 100g)

Energy 286kcal
Total Fat 26g
Fat Percentage 83%
Net Carbohydrates 1g
Protein 10g

]]> Keto kookosjogurti pannkoogid https://toiduingel.ee/keto-hommikusoogid/keto-kookosjogurti-pannkoogid/ Sun, 03 Feb 2019 12:17:55 +0000 https://toiduingel.ee/?p=788

Keto kookosjogurti pannkoogid

3. veebruar 2019

Portsoneid: 1

Ettevalmistus: 10 min

Küpsetus: 5 min

Kokku: 15 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

1 muna
50g jogurtit (kasutasin madala süsivesikusisaldusega kookospähkli jogurtit)
25g mandlijahu
15g jahvatatud linaseemneid
2g maitsepärmi
3g magusainet (kasutasin erütritooli)
20g kookosõli või gheed praadimiseks
vanilje või kaneel maitse järgi
madala süsivesikusisaldusega siirup või šokolaadilaastud ja mõned marjad kaunistamiseks

JUHISED

SAMM 1 Vahusta üks muna, lisa jogurt ja seejärel kõik kuivained.
SAMM 2 Valmista väikesed pannkoogid (1 spl tainast) ja prae need õliga mõlemalt poolt kuldpruuniks.
SAMM 3 Kaunista marjadega, šokolaadihelveste ja madala süsivesikusisaldusega siirupiga (kasutasin Sukrin Fiber siirupit).

TOITUMINE (100g kohta)

Energia 330kcal
Rasvad kokku 31g
Rasvaprotsent 83%
Imenduvad süsivesikud 1,5g
Valku 10g

[/ lt_recipe_nutrition]

]]> Fried eggs in a playful way https://toiduingel.ee/keto-hommikusoogid/fried-eggs-in-a-playful-way/ Thu, 17 Jan 2019 14:29:23 +0000 https://toiduingel.ee/?p=718

Fried eggs in a playful way

17. jaanuar 2019

Portsoneid: 1

Ettevalmistus: 5 min

Küpsetus: 5 min

Kokku: 10 min

Raskusaste: Super easy

Prindi

By: admin

KOOSTISAINED

2 eggs
20g olive oil
30g tomatoes, sliced

JUHISED

SAMM 1 To get the heart-shaped egg, i cracked the eggs into heart shaped cookie form, then continued to fry it just until egg white is cooked, or sunny-side up, roughly 1 minute. If you want you can fry the eggs from both sides.
SAMM 2 Serve with sliced tomatoes and garnish with sesame seeds.

NUTRITION (per portion, 160g)

Energy 345kcal
Total Fat 31g
Fat Percentage 82%
Net Carbohydrates 1,3g
Protein 14g

]]> Oven baked keto toast with goat cheese https://toiduingel.ee/keto-hommikusoogid/oven-baked-keto-toast-with-goat-cheese/ Wed, 16 Jan 2019 08:53:37 +0000 https://toiduingel.ee/?p=686

Oven baked keto toast with goat cheese

16. jaanuar 2019

Portsoneid: 1

Ettevalmistus: 5 min

Küpsetus: 15 min

Kokku: 20 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

1 slice of keto bread (35g)
10g of red pesto (and low carb supermarket pesto will do)
10g sundried tomatoes, sliced
15g avocado, sliced
25g goat cheese, sliced
20g sweet pepper

JUHISED

SAMM 1 Preheat the oven to 200C.
SAMM 2 Spread the pesto on toast, add sliced sundried tomatoes, then slices of avocado and finally goat cheese.
SAMM 3 Roast in the upper rack about 15 minutes or until the cheese melts and turns lightly crispy.
SAMM 4 Serve with sweet pepper.

NUTRITION (per portion, 115g)

Energy 243 kcal
Total Fat 20g
Fat Percentage 80%
Net Carbohydrates 3g
Protein 5g

]]> Keto cream cheese sweet pancakes https://toiduingel.ee/keto-hommikusoogid/keto-cream-cheese-sweet-pancakes/ Wed, 16 Jan 2019 08:39:25 +0000 https://toiduingel.ee/?p=682

Keto cream cheese sweet pancakes

16. jaanuar 2019

Portsoneid: 2

Ettevalmistus: 5 min

Küpsetus: 5 min

Kokku: 10 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

2 eggs
60g cream cheese (25%)
3g (1 tsp) psyllium husks
20g (2 tbsp) olive oil for frying
40g berries (i used wild strawberries) and some low carb syrup (i used Fibersyrup) to serve with.

JUHISED

SAMM 1 Whisk all ingredients together and let it sit for a moment before frying, to let the bubbles settle.
SAMM 2 Pour half of the batter into a hot pan greased with 10g (1 tbsp) of olive oil (or butter/ghee).
SAMM 3 Cook for 2 minutes until golden, flip and cook 1 minute on the other side.
SAMM 4 Serve with half of the berries (20g) and syrup (i used Sukrin Fiber Syrup).

NUTRITION (per portion, 100g (1) pancake + 20g berries)

Energy 268 kcal
Total Fat 24g
Fat Percentage 80%
Net Carbohydrates 3g
Protein 9g

]]> Keto cream cheese savoury pancakes https://toiduingel.ee/keto-hommikusoogid/keto-cream-cheese-savoury-pancakes/ Wed, 16 Jan 2019 08:26:12 +0000 https://toiduingel.ee/?p=673

Keto cream cheese savoury pancakes

16. jaanuar 2019

Portsoneid: 2

Ettevalmistus: 10 min

Küpsetus: 5 min

Kokku: 15 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

Pancakes:
2 eggs
60g cream cheese (25%)
3g(1tsp) psyllium husks
20g olive oil for frying
Filling (for 2 pancakes):
40g zuccini, shredded
50g (1/2) avocado, cubed
10g fresh herbs (dill, parsley)
10g olive oil
2 slices of cheese (30g)
Salt and pepper to taste

JUHISED

SAMM 1 Whisk all ingredients together and let it sit for a moment before frying, to let the bubbles settle.
SAMM 2 Pour half of the batter into a hot pan greased with 10g of olive oil (or butter/ghee).
SAMM 3 Cook for 2 minutes until golden, flip and cook 1 minute on the other side.
SAMM 4 For the filling, slightly fry zuccini in olive oil and season. Then add avocado and herbs.
SAMM 5 At first put a slice of cheese to one half of the pancake, add 1/2 of the filling and flip the other half on it. When the pancake is still hot, the cheese will melt well.

NUTRITION (per portion, 100g (1) pancake + 70g filling)

Energy 408 kcal
Total Fat 38g
Fat Percentage 83%
Net Carbohydrates 2g
Protein 14g

]]> Coconut jogurt with cocoa and berries https://toiduingel.ee/keto-hommikusoogid/coconut-jogurt-with-cocoa-and-berries/ Thu, 10 Jan 2019 20:34:57 +0000 https://toiduingel.ee/?p=607

Coconut joghurt with cocoa and berries

10. jaanuar 2019

Portsoneid: 1

Ettevalmistus: 5 min

Kokku: 5 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

100g coconut jogurt ( i used Abbot Kinney`s where is 2.8g net carbs per 100g. Try to find one that is also low in carbs)
10g (organic, raw) cocoa powder
15g sweetener (i use FiberFin syrups or erythritol in desserts)
10g MCT oil
Vanilla or cinnamon to taste
30g sea buckthorn (or other) berries

JUHISED

SAMM 1 Mix (coconut)jogurt with cocoa powder, sweetener and vanilla.
SAMM 2 Garnish with fresh or frozen berries.
SAMM 3 Add muesli or chocolate chips if you want.

NUTRITION (per portion 130g)

Energy 243 kcal
Total Fat 23g
Fat Percentage 85%
Net Carbohydrates 3,8g
Protein 4g

* Trim the fat percentage by reducing or adding MCT (or some other) oil

]]> Mini keto berry crumble pots https://toiduingel.ee/keto-hommikusoogid/mini-keto-berry-crumble-pots/ Mon, 07 Jan 2019 20:40:33 +0000 https://toiduingel.ee/?p=536

Mini keto berry crumble pots

7. jaanuar 2019

Portsoneid: 3

Ettevalmistus: 10 min

Küpsetus: 15 min

Kokku: 25 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

40g almond flour
10g coconut flakes
20g pecan nuts (crushed)
20g walnuts (crushed)
15g sweetener (i used Sukrin Gold, it is similar to brown sugar)
1g cinnamon
1g nutmeg
40g butter
30g blueberries (or other berries)

JUHISED

SAMM 1 Preheat oven to 175C
SAMM 2 Mix all dry ingredients in a mixing bowl. Cut in pieces of cold butter and mix it all with hands into a crumble. Put 2/3 of the mixture into 3 small pots (e.g. creme brulee cups are perfect), then add 10g of berries into each pot and sprinkle with 1/3 crumble left.
SAMM 3 Bake 175C 15-20 minutes, untill nice and crispy.

NUTRITION (per portion 60g)

Energy 295 kcal
Total Fat 29g
Fat Percentage 88%
Net Carbohydrates 2g
Protein 5g

]]> Fried keto coconut puffs https://toiduingel.ee/keto-hommikusoogid/fried-keto-coconut-puffs/ Mon, 07 Jan 2019 19:54:04 +0000 https://toiduingel.ee/?p=529

Fried keto coconut puffs

7. jaanuar 2019

Portsoneid: 5 pcs

Ettevalmistus: 5 min

Küpsetus: 5 min

Kokku: 10 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

1 egg
15g coconut milk powder
20g coconut flour
5g coconut flakes
1-2g xantan gum
Salt and vanilla to taste
30g coconut oil for deep frying

JUHISED

SAMM 1 Whisk the egg and add dry ingredients, mix in into a dough.
SAMM 2 Take one tsp of dough, add a piece oc low carb chocolate in it if you want and shape it into small balls with wet hands (the dough is sticky). The ball can be rolled in extra coconut flakes if desired.
SAMM 3 Pour at least 1cm of coconut oil into a very small sauce pan (i use around 10cm diam pan for making this one small portion). Let the oil get hot, put in the balls, turn them around on every side so they turn up nice golden and crispy outside. The chocolate melts inside the coconut ball and makes it very tasty and nice to eat.
SAMM 4 Garnish with some berries, low carb icing sugar, cinnamon etc.

NUTRITION (per portion 110g)

Energy 482 kcal
Total Fat 46g
Fat Percentage 86%
Net Carbohydrates 4,8g
Protein 10g

* Only 15g of coconut oil is calculated into nutritional value, since about half oil used for deep frying will be left over

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