Keto vahepalad – 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 vahepalad – Toiduga terveks https://toiduingel.ee 32 32 Keto lameleiva wrap grillvorstiga https://toiduingel.ee/keto-pearoad/keto-lameleiva-wrap-grillvorstiga/ Tue, 09 Apr 2019 09:13:11 +0000 https://toiduingel.ee/?p=1022

Keto lameleiva wrap grillvorstiga

9. aprill 2019

Portsoneid: 1

Ettevalmistus: 10 min

Küpsetus: 5 min

Kokku: 15 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

1 lameleib (85g)
1-2 grillvorsti
20g paprikat, tükeldatud
20g (hapu)kurki, tükeldatud
5g punast sibulat, tükeldatud
2 salati lehte
60g küüslaugu kastet (majonees vms)
5g värskeid ürte (till, petersell vms)
Soovi korral lisa juustu
Küüslaugu kaste:
40g majoneesi
10g tomatikastet
1 küüslaugu küüs, pressitud või peeneks hakitud
1 spl tahinit
1 tl soola
Soola ja pipart maitse järgi
Maitse järgi värsket tšillit ja laimimahla
5g värskeid ürte (koriandrit, peterselli vms), peeneks hakitud

JUHISED

SAMM 1 Lameleiva retsepti leiab https://toiduingel.ee/keto-leivad-kypsised/keto-lameleib/
SAMM 2 Kastme jaoks sega kõik koostisosad kokku, kuni saad ühtlase ja kreemja tulemuse.
SAMM 3 Määri kaste lameleivale. Lisa salatilehed, hakitud paprika, kurk ja sibul. Seejärel grillvorstid. Kõige peale pane veel natuke kastet ja murra lameleib pooleks.

TOOITAINETE SISALDUS (1 portsjoni kohta- 85G lameleib+täidis)

Energiat 390kcal
Rasva kokku 36g
Rasva % 84
Imenduvad süsivesikud 3,5g
Valku 8g

]]> Guacamole with keto seed crackers https://toiduingel.ee/keto-vahepalad/guacamole-with-keto-seed-crackers/ Mon, 11 Feb 2019 20:42:33 +0000 https://toiduingel.ee/?p=830

Guacamole with keto seed crackers

11. veebruar 2019

Portsoneid: 1

Ettevalmistus: 10 min

Kokku: 10 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

Guacamole:
1 avocado (200g)
50g tomato, chopped
20g onion, chopped
5g cilantro, chopped
Salt, chilly flakes or cayenne pepper and some lime juice to taste

JUHISED

SAMM 1 In a small bowl, mash together avocado, lime juice and spices.
SAMM 2 Add chopped tomato, onion and cilantro.
SAMM 3 Dip with seed crackers https://toiduingel.ee/keto-snacks/crunchy-keto-seed-crackers/ or some other keto suitable snacks

NUTRITION (per 100g)

Energy 152kcal
Total Fat 14g
Fat Percentage 84%
Net Carbohydrates 2,4g
Protein 2g

]]> Crispy fried keto shrimps https://toiduingel.ee/keto-pearoad/crispy-fried-keto-shrimps/ Tue, 05 Feb 2019 20:16:42 +0000 https://toiduingel.ee/?p=813

Crispy fried keto shrimps

5. veebruar 2019

Portsoneid: 1

Ettevalmistus: 10 min

Küpsetus: 5 min

Kokku: 15 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

5 unpeeled, medium-size fresh shrimps
1 egg
15g Potex Pofiber (resistant potato starch)
5g coconut flour
Salt, sweet pepper powder and curcum to taste
30g ghee
30g mayonnaise (65%) to serve with

JUHISED

SAMM 1 Peel shrimp, leaving the tails intact, pat dry with paper towel, set aside.
SAMM 2 Dip shrimp into egg mixture and then into flour mixture.
SAMM 3 Fry in generous ghee from both sides until nice and crispy.
SAMM 4 Serve with mayonnaise, tomato, avocado. Garnich with chilly flakes and flowers or herbs.

NUTRITION (per portion 200g)

Energy 614kcal
Total Fat 57g
Fat Percentage 83%
Net Carbohydrates 4,8g
Protein 20g

]]> 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

]]> Layered keto salad https://toiduingel.ee/keto-pearoad/layered-keto-salad/ Mon, 14 Jan 2019 10:46:34 +0000 https://toiduingel.ee/?p=663

Layered keto salad

14. jaanuar 2019

Portsoneid: 2

Ettevalmistus: 30 min

Küpsetus: 30 min

Kokku: 1 hr

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

40g steamed (or boiled) carrot, diced
40g boiled egg, diced
40g cucumber, diced
40g sour pickles, diced
40g avodaco, diced,
10g onion, finely diced (optional)
60g mayonnaise (65%)
10g fresh herbs (dill and parsley)
Salt, pepper and bit of mustard to taste

JUHISED

SAMM 1 Add all ingredients layer by layer to medium bowl and mix only right before eating.
SAMM 2 Keep refrigerated. The salad gets even better one or two days later.

NUTRITION (per 100g)

Energy 190 kcal
Total Fat 18g
Fat Percentage 88%
Net Carbohydrates 2,5g
Protein 3g

]]> No-rice keto sushi https://toiduingel.ee/keto-pearoad/no-rice-keto-sushi/ Sat, 12 Jan 2019 21:38:37 +0000 https://toiduingel.ee/?p=633

No-rice keto sushi

12. jaanuar 2019

Portsoneid: 2 rolls

Ettevalmistus: 15 min

Kokku: 15 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

2 nori sheets (3g each)
40g smoked fish (i used salmon)
40g panfried shrimps (i used tiger shrimps)
50g creamed cheese
40g cucumber, julienned
50g avocado, thinly sliced
30g sweet bell pepper, julienned
20g MCT (or some other) oil
Sesame seeds for garnish (optional)
Tamari (or some other soy) sauce for dipping
Marinated ginger to taste (optional)

JUHISED

SAMM 1 Prepare the shrimps. Take off the shells, season with sea salt, some pepper and sweet pepper powder, chilly flakes or what you like. Fry in generous olive oil for 1 minute from both sides. Let them cool and cut them half in lengthwise.
SAMM 2 Prepare the smoked fish and cut in pieces.
SAMM 3 To make the rolls, place a nori sheet on a bamboo rolling mat, shiny side on top. Make both ends of the nori sheet little bit moist with wet hands.
SAMM 4 Spread on half of the creamed cheese in a line near the bottom of the sheet, add the rest of the ingredients you want to use in this roll (shrimps or salmon and half of all the veggies), sprinkle with some MCT oil and roll up tightly, wetting the empty nori at the top so that it sticks together. Do the same with the other roll also.
SAMM 5 Cut the rolls into pieces (cutting off the ends) and sprinkle with white and black sesame seeds.
SAMM 6 Serve with tamari for dipping and add some marinated giner and wasabi if you want.

NUTRITION (per 100g)

Energy 177 kcal
Total Fat 15g
Fat Percentage 76%
Net Carbohydrates 1,4g
Protein 8g

*Trim the fat percentage by reducing or adding the amount of (MCT) oil used

]]> Keto chocolate muesli bars https://toiduingel.ee/keto-magustoidud/keto-chocolate-muesli-bars/ Thu, 10 Jan 2019 21:19:41 +0000 https://toiduingel.ee/?p=618

Keto chocolate muesly bars

10. jaanuar 2019

Portsoneid: 20

Ettevalmistus: 40 min

Küpsetus: 20 min

Kokku: 1 hr

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

70g almonds
70g almond chips
50g coconut chips
70g pecan nuts
70g sunflower seeds
100g macadamia nuts
50g sugar free dark chocolate (i used Torras)
25g nut butter
50g creamed coconut
30g coconut oil
30g (coconut)ghee or butter
30g cocoa butter
20g cocoa powder
2 eggs
80g sweetener (i used Sukrin Gold)
30g Fiberfin syrup or some other sweetener
Bit of salt and cinnamon to taste

JUHISED

SAMM 1 Preheat the oven to 160C.
SAMM 2 Roast the coconut flakes on a big pan for couple of minutes, until lightly golden. Let them cool down.
SAMM 3 Wash the nuts (not macadamia nuts) and crush them.
SAMM 4 Mix crushed nuts and seeds, seasoning, melted oils, eggs, shredded chocolate and mix well.
SAMM 5 Once thoroughly mixed, transfer to a baking dish (or proper size pan) lined with parchment paper so they lift out easily.
SAMM 6 Cover with parchment and press down firmly to even out the top.
SAMM 7 Bake at 160C around 20-30 minutes, until mixture turns nice and crispy.
SAMM 8 Let it cool down completely and cut with sharp knife into proper muesli bars.
SAMM 9 Store in an airtight container in the fridge.
SAMM 10 Wrap separately for takeaway or to lunchoxes.

NUTRITION (per 100g)

Energy 535 kcal
Total Fat 52g
Fat Percentage 87%
Net Carbohydrates 3g
Protein 11g

* One muesli bar can be around 50g

]]> Crunchy keto muesly https://toiduingel.ee/keto-magustoidud/crunchy-keto-muesly/ Thu, 10 Jan 2019 20:18:24 +0000 https://toiduingel.ee/?p=600

Crunchy keto muesly

10. jaanuar 2019

Ettevalmistus: 15 min

Küpsetus: 15 min

Kokku: 30 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

30g coconut chips
30g sunflower seed
20g pumpkin seeds
70g nuts (walnuts, pecans etc)
20g sweetener (i use FiberFin syrup and/or Sukrin Gold)
20g coconut oil
Pinch of salt, vanilla, cinnamon, cardamon, lemon zest etc to taste

JUHISED

SAMM 1 Wash the seeds. Especially sunflower seeds are very dusty. Let them dry a bit.
SAMM 2 Preheat the oven to 160C. I try not to use higher temperatures with nuts and seeds if possible, because it will burn the good fatty acids.
SAMM 3 Crush the nuts and combine all ingredients in a bowl.
SAMM 4 Spread the muesly to a large pan and stir it in every couple of minutes when in the oven. Do it until all the muesly is lightly golden and crunchy.
SAMM 5 Eat with joghurt and berries, milk or add to different desserts.

NUTRITION (per 100g)

Energy 579 kcal
Total Fat 56g
Fat Percentage 88%
Net Carbohydrates 3g
Protein 13g

]]> Keto grissinies https://toiduingel.ee/keto-vahepalad/keto-grissinies/ Wed, 09 Jan 2019 21:48:13 +0000 https://toiduingel.ee/?p=583

Keto grissinies

9. jaanuar 2019

Ettevalmistus: 40 min

Küpsetus: 40 min

Kokku: 1 hr 20 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

100g ground flaxseeds
50g almond flour
50g sesame (or coconut) flour
30g coconut flour
15g psyllium flour
15g chia seeds
250g hot water
Salt, cumin and thyme or rosemary to taste
Garnish with black sesame seeds and/or grated parmesan
20g olive oil for rolling

JUHISED

SAMM 1 Preheat the oven to 175C.
SAMM 2 Mix all the dry ingredients together and then add hot water. Mix it thoroughly into even dough.
SAMM 3 Shape the dough into a rough, flat rectangle. Slice a finger-sized piece from the long length of the rectangle with a sharp knife or a bench scrapper. Roll it into a long, irregularly shaped snake and place on the baking sheet.
SAMM 4 If the dough is sticky, put some olive oil into your hands.
SAMM 5 Continue with the remaining dough.
SAMM 6 Sprinkle grissinies with different toppings- black sesame seeds, grated parmesan, thyme or rosemary or what you like.
SAMM 7 Bake for 30-45 minutes or until the grissinies turn lightly golden and crispy.

NUTRITION (per 100g)

Energy 277 kcal
Total Fat 23g
Fat Percentage 74%
Net Carbohydrates 1g
Protein 12g

*Dip into fatty sauce for higher fat percentage

]]> Keto sausage rolls and smoked fish buns https://toiduingel.ee/keto-vahepalad/keto-sausage-rolls-and-smoked-fish-buns/ Wed, 09 Jan 2019 19:04:26 +0000 https://toiduingel.ee/?p=553

Keto susage rolls and smoked fish buns

9. jaanuar 2019

Portsoneid: 12

Ettevalmistus: 20 min

Küpsetus: 20 min

Kokku: 40 min

Raskusaste: Easy

Prindi

By: admin

KOOSTISAINED

60g cocnut flour
20g Fiberfin (resistant potato starch)
20g psyllium flour
70g olive oil (+ 20g for baking)
3 egg whites
300g hot water

JUHISED

SAMM 1 Whisk together egg whites and olive oil.
SAMM 2 Add all dry ingredients, mix it well.
SAMM 3 Add hot water, mix in into even dough.
SAMM 4 Roll the dough between two oily baking sheets and cut into smaller pieces.
SAMM 5 Put small sausages on a piece of dough and make roll. Add filling in the centre of square piece of dough and flip it together. For the pie filling i sliced some red sweet pepper and smoked salmon and seasoned it with fresh herbs. But you can use whatever leftovers there are in the fridge.
SAMM 6 Bake 175C around 20 minutes, until nice and golden.
SAMM 7 Also it is possible to make just flat bread from this dough or pizza crust.

NUTRITION (per 100g dough)

Energy 235 kcal
Total Fat 23g
Fat Percentage 88%
Net Carbohydrates 0,9g
Protein 2,6g

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