Soft Easy Almond Flat Bread: Oil-free, Wheat-free
Soft Flatbread
1 cup almond flour
2 1/2 - 3 tablespoons whole psyllium husks
1/2 cup water (room temperature- lukewarm)
Optional: 1/4 tsp salt (more or less TO YOUR TASTE)
Optional: 1/4 tsp garlic powder, Italian seasoning, oregano or other seasoning of choice.
In a bowl combine almond flour, psyllium husks, salt and water (and seasonings if using). Mix until combined. Let sit for 5 minutes.
Bring dough together into a ball. Break into 2-4 equal portions. Roll between two layers of parchment paper.
Heat stick-free pan on medium heat. Carefully add rolled flatbread to pan (as seen in video) Allow to cook 1-2 minutes or until edges are slightly dry. Flip and cook 1-2 minutes. Let cool on rack.
Enjoy!
HOW TO MAKE KETO ALMOND EGGLESS YEAST BREAD - GRAIN FREE, WHEAT FREE, GLUTEN FREE & SUGAR FREE !
Links to purchase books
Click this link to purchase in e-book format only;
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1. The Ultimate Keto Bread Recipes
2. The Ultimate Low Carb / Keto Cake Recipe
3. The Ultimate Keto Cookbook
**********
Links to purchase products via Amazon;
The Ultimate Keto Bread Recipes by Elsie Yan (
The Ultimate Low Carb/Keto Cake Recipes by Elsie Yan (
The Ultimate Keto Cookbook by Elsie Yan (
Almond flour (
Coconut flour (
Whole psyllium husks (
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Please note that;
1. Yeast is a living organism and almost all recipes call for some sugar to feed the yeast. But this is actually not necessary as the yeast can feed on any bit of sugar from the ingredients of the bread. I have experimented with and without sugar and the rise in both versions are the same. A pinch of sugar will make the yeast bubble up, but this is just proving that the yeast is still active and good for usage. Sugar does not help to activate the yeast. But if you feel more comfortable to add sugar, feel free to do so.
2. Salt does not kill the yeast. If you put salt directly over the yeast and leave them untouched for few minutes, then it will really kill the yeast. But if you mix them immediately, there's no damage. After many experiments, I found that dissolving the salt and yeast in the warm water is more effective. Due to the proportional concentration, there's no damage to the yeast. I learnt this method while doing lots of research from the internet hence, I did not invent it. But if you feel more comfortable to add the salt and yeast to the dry ingredients, feel free to do so.
3. The temperature of water at 122 to 132 F or 50 to 56 C DOES NOT kill the yeast. Yeast thrives on a very warm and moist environment. This very warm water will wake the yeast up from their dormant state and get them started.
4. Use a smaller pan than usual. The reason is that if the pan is much bigger than the dough, during proofing the dough will expand sideways to fill up all the empty spaces hence, the bread will look big but short. If the pan is smaller, the dough will rise upwards and look taller with nice, curved edges.
This recipe can be viewed and printed at this link;
NUTRITION FACTS
Total servings = 20
Per serving;
Net carb = 2.2 g
Calories = 113
Total fat = 9.3 g
Protein = 3.5 g
INGREDIENTS
Dry Ingredients
Almond flour = 300 g / 2 1/2 cups
Coconut flour = 60 g / 1/2 cup
Golden flaxseed (finely ground) = 40 g / 1/3 cup
Whole Psyllium husks = 45 g / 5 tbsp. (Note: The psyllium husks must be ground until half its original volume before using.)
Baking Powder = 14 g / 1 tbsp
Instant Yeast = 12 g / 4 tsp
Salt = 2 tsp
Wet Ingredients
Apple cider vinegar = 43 g / 3 tbsp.
Coconut or olive oil = 45 g / 3 tbsp
Very warm water = 480 ml / 2 cups (at 122 to 132 F or 50 to 56 C)
DIRECTIONS
1. Boil a pot of water. Turn on the oven at 212 F or 100 C and leave the heat on during the entire proofing process.
2. In a large bowl, whisk the almond flour, coconut flour, flaxseed, psyllium husk powder and baking powder until well combined.
3. In a small bowl, combine salt, yeast, warm water and stir until the salt is dissolved.
4. Add the apple cider vinegar, coconut oil and yeast mixture into the dry ingredients and whisk until the yeast is well combined and a dough is formed.
5. Shape the dough into a loaf and place into a loaf pan measuring 7x3.5x3 or any suitable pan lined with parchment paper. For Boule, mold the dough into a round shape. Sprinkle with 1 to 2 tsp arrowroot powder (optional) and make 3 cuts on the top of the dough.
6. Cover the dough loosely with a dry towel. Sprinkle some coconut flour on the top of dough to prevent it from sticking to the towel.
7. Pour sufficient boiling water into a baking dish that fits the oven.
8. Place the baking dish with boiling water at the bottom of the oven and the dough above it. Close the oven door and let it proof for 1 hour. Do not open the oven door during the proofing process.
9. After 1 hour, remove the towel and the baking dish with water. Turn on the oven heat at 350F or 180C to start the baking. It's not necessary to pre heat the oven. If the top is browning too fast, cover with foil.
10. After baking for 1 hour, test with a wooden skewer. The top of bread should be hard and crusty. Internal temperature should be around 205 to 210F or 96 to 98C. Turn off the oven, remove the bread from the pan and let it sit on a sheet pan with the parchment paper inside the oven for about 40 to 60 mins. The residual heat will ensure the bread is properly cooked and the crumbs are drier.
Keto Yogurt Almond Cake
Yogurt Almond Cake is an extremely easy to make cake that is moist and delicious—perfect for brunch or afternoon tea! ????
Pan size: 8 x 4 inch (20 x 10 cm) loaf pan
INGREDIENTS
¾ cup (210g) plain Greek yogurt
3 large eggs at room temperature
1 teaspoon (4mL) vanilla extract
⅓ cup + 1 tablespoon (83g) melted coconut oil or butter
2 cups (200g) blanched almond flour
⅓ cup (65g) granulated erythritol
2 teaspoons (8g) baking powder
¼ teaspoon (1g) salt
Bake at 350°F(180°C) for 40-50mins
Yields 12 servings (macros per serving)
NET CARBS: 2.4g
FIBER: 2.6g
FAT: 18.5g
PROTEIN: 7.1g
CALORIES: 212
#ketoserts #yogurtalmondcake #almondcake
▶️
Tamaño del molde: molde para pan de 8 x 4 pulgadas (20 x 10 cm)
INGREDIENTES
¾ taza (210 g) de yogur griego natural
3 huevos grandes a temperatura ambiente
1 cucharadita (4 ml) de extracto de vainilla
⅓ taza + 1 cucharada (83 g) de aceite de coco derretido o mantequilla
2 tazas (200 g) de harina de almendras blanqueadas
⅓ taza (65 g) de eritritol granulado
2 cucharaditas (8 g) polvo de hornear
¼ cucharadita (1 g) de sal
Hornee a 350 ° F (177 ° C) durante 40-50 minutos hasta que el palillo esté limpio al insertarlo.
Rinde 12 porciones CARBOHIDRATOS NETOS: 2.4g FIBRA: 2.6g GRASA: 18.5g PROTEÍNA: 7.1g CALORÍAS: 212
Taille du moule: moule à pain de 8 x 4 pouces (20 x 10 cm)
INGRÉDIENTS
¾ tasse (210 g) de yogourt grec nature
3 gros œufs à température ambiante
1 cuillère à café (4mL) d'extrait de vanille
⅓ tasse + 1 cuillère à soupe (83g) d'huile de coco fondue ou de beurre
2 tasses (200 g) de farine d'amande blanchie ⅓ tasse (65g) d'érythritol granulé
2 cuillères à café (8g) de levure chimique
¼ cuillère à café (1 g) de sel
Cuire au four à 350 °F (177 °C) pendant 40 à 50 minutes jusqu'à ce que le cure-dent soit propre lorsqu'il est inséré.
Donne 12 portions GLUCIDES NETS: 2,4 g FIBRE: 2,6 g GRAISSE: 18,5 g PROTÉINES: 7,1 g CALORIES: 212
Dimensioni della padella: teglia da 8 x 4 pollici (20 x 10 cm)
INGREDIENTI
¾ tazza (210 g) di yogurt greco semplice
3 uova grandi a temperatura ambiente
1 cucchiaino (4 ml) di estratto di vaniglia
⅓ tazza + 1 cucchiaio (83 g) di olio di cocco fuso o burro
2 tazze (200 g) di farina di mandorle sbollentate
⅓ tazza (65g) di eritritolo granulato
2 cucchiaini (8 g) di lievito in polvere
¼ di cucchiaino (1 g) di sale
Infornare a 170° C per 40-50 minuti fino a quando lo stuzzicadenti non è pulito quando viene inserito.
Produce 12 porzioni
CARBETTI NETTI: 2,4 g FIBRA: 2,6 g GRASSI: 18,5 g PROTEINE: 7,1 g CALORIE: 212
Размер сковороды: форма для выпечки хлеба 8 x 4 дюйма (20 x 10 см)
ИНГРЕДИЕНТЫ
¾ стакана (210 г) простого греческого йогурта
3 больших яйца комнатной температуры
1 чайная ложка (4 мл) ванильного экстракта
⅓ стакана + 1 столовая ложка (83 г) растопленного кокосового масла или сливочного масла
2 стакана (200 г) бланшированной миндальной муки
⅓ стакана (65 г) гранулированного эритритола
2 чайные ложки (8 г) разрыхлителя
¼ чайная ложка (1 г) соли
Выпекайте при 350 ° F (180 ° C) в течение 40-50 минут.
Дает 12 порций (макросы на порцию)
ЧИСТЫЕ УГЛЕВОДЫ: 2,4 г
ВОЛОКНО: 2,6 г
Жиры: 18,5 г
БЕЛКИ: 7,1 г
КАЛОРИИ: 212
كعكة الزبادي واللوز هي كعكة سهلة للغاية ورطبة ولذيذة - مثالية لوجبة الإفطار المتأخرة أو شاي بعد الظهر! ????
حجم المقلاة: 8 × 4 بوصة (20 × 10 سم) صينية خبز
مكونات
نصف كوب (210 جم) زبادي يوناني عادي
3 بيضات كبيرة في درجة حرارة الغرفة
1 ملعقة صغيرة (4 مل) خلاصة الفانيليا
نصف كوب + 1 ملعقة كبيرة (83 جم) زيت جوز الهند المذاب أو الزبدة
2 كوب (200 جم) دقيق لوز مقشر
نصف كوب (65 جم) إريثريتول محبب
ملعقتان صغيرتان (8 جرام) من مسحوق الخبز
نصف ملعقة صغيرة (1 جم) ملح
اخبز في 350 درجة فهرنهايت (180 درجة مئوية) لمدة 40-50 دقيقة
تكفي لـ 12 حصة (وحدات ماكرو لكل وجبة)
صافي الكربوهيدرات: 2.4 جرام
ألياف: 2.6 جرام
الدهون: 18.5 جرام
البروتين: 7.1 جرام
السعرات الحرارية: 212
Yoghurt Almond Cake är en extremt lätt att göra tårta som är fuktig och utsökt - perfekt för brunch eller eftermiddagste! ????
Panstorlek: 20 x 10 cm (20 x 10 cm) limpanna
INGREDIENSER
¾ kopp (210 g) vanlig grekisk yoghurt
3 stora ägg i rumstemperatur
1 tesked (4 ml) vaniljextrakt
⅓ kopp + 1 msk (83 g) smält kokosolja eller smör
2 koppar (200 g) blancherat mandelmjöl
⅓ kopp (65 g) granulerad erytritol
2 teskedar (8 g) bakpulver
¼ tesked (1 g) salt
Baka vid 180 ° C (350 ° F) i 40-50 minuter
Ger 12 portioner (makron per portion)
NETCARBS: 2,4 g
FIBER: 2,6 g
FETT: 18,5 g
PROTEIN: 7,1 g
KALORIER: 212
ALMOND FLOUR BREAD | Keto-Friendly Recipe | Easy DIY
Easy to make...ALMOND FLOUR BREAD!! Low in carbs!! Excellent at breakfast, lunch, dinner, or just as a snack!! Recipe below...
ALMOND FLOUR BREAD
Makes 10 slices
Preheat oven to 350 degrees F.
Line a 8 X 4 loaf pan with parchment paper. Set aside.
2 cups almond flour
2 teaspoon baking powder
1/4 to 1/2 teaspoon salt
4 large eggs at room temperature
1/4 cup butter, melted or substitute with coconut oil, melted
1/4 cup unsweetened almond milk or water
1. In a large mixing bowl whisk together the almond flour, baking powder, salt, and chia seeds. Set aside.
2. In a medium mixing bowl whisk together eggs, butter, and almond milk. Pour into dry ingredients. Stir just until moistened.
3. Add evenly into prepared loaf pan.
4. Bake 25-30 minutes until golden brown and a toothpick inserted in center comes out clean.
5. Cool in pan for 10 minutes. Remove and cool completely, about 1 hour.
TIPS: Slice ALMOND FLOUR BREAD into desired thickness, wrap each slice with plastic wrap, place into airtight container, and freeze up to 3 months.
~~~ENJOY your homemade ALMOND FLOUR BREAD~~~
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#food #keto #bread #recipe
Keto Yeasted Almond Bread
Yeasted Almond Bread
Pan size: 4 x 4 x 4 inch (10 x 10 x 10 cm) square pan
INGREDIENTS
3 large egg yolks
1 large egg
2 ½ tablespoons (38mL) avocado oil or any oil of choice
1 cup (100g) blanched almond flour
¼ teaspoon (2g) salt
½ teaspoon (2g) baking powder
½ teaspoon (1.5g) instant dry yeast
3 large egg whites
¼ teaspoon (1g) cream of tartar or ½ teaspoon (3mL) lemon juice
1 tablespoon (13g) granulated sweetener (optional)
Bake at 350°F (177°C) for 30-35 minutes until toothpick is clean when inserted.
*4 inch square loaf pan:
*As an Amazon Associate I earn from qualifying purchases. (Paid link)
Yields 7 slices (macros per slice)
NET CARBS: 1.5g
FIBER: 2.2g
PROTEIN: 7.1g
FAT: 15.0g
CALORIES: 169
#ketoserts #KetoYeastedBread #KetoAlmondBread
Pan de almendras con levadura
Tamaño del recipiente: recipiente cuadrado de 4 x 4 x 4 pulgadas (10 x 10 x 10 cm)
INGREDIENTES
3 yemas de huevo grandes
1 huevo grande
2 ½ cucharadas (38 ml) de aceite de aguacate o cualquier aceite de su elección
1 taza (100 g) de harina de almendras blanqueada
¼ de cucharadita (2 g) de sal
½ cucharadita (2 g) polvo de hornear
½ cucharadita (1,5 g) de levadura seca instantánea
3 claras de huevo grandes
¼ de cucharadita (1 g) de crémor tártaro o ½ cucharadita (3 ml) de jugo de limón
1 cucharada (13 g) de edulcorante granulado (opcional)
Hornee a 350 ° F (177 ° C) durante 30-35 minutos hasta que el palillo esté limpio al insertarlo.
Rinde 7 rebanadas (macros por rebanada)
CARBOHIDRATOS NETOS: 1,5 g
FIBRA: 2,2 g
PROTEÍNA: 7.1g
GRASA: 15,0 g
CALORÍAS: 169
Pane alle mandorle lievitato
Dimensioni della padella: padella quadrata 4 x 4 x 4 pollici (10 x 10 x 10 cm)
INGREDIENTI
3 tuorli d'uovo grandi
1 uovo grande
2 ½ cucchiai (38 ml) di olio di avocado o qualsiasi altro olio a scelta
1 tazza (100 g) di farina di mandorle sbollentate
¼ cucchiaino (2g) di sale
½ cucchiaino (2 g) di lievito in polvere
½ cucchiaino (1,5 g) di lievito secco istantaneo
3 albumi grandi
¼ cucchiaino (1 g) di cremor tartaro o ½ cucchiaino (3 ml) di succo di limone
1 cucchiaio (13 g) di dolcificante granulato (opzionale)
Infornare a 170°C (350 °F) per 30-35 minuti finché lo stuzzicadenti non sarà pulito quando inserito.
Produce 7 fette (macro per fetta)
CARBOIDRATI NETTI: 1.5g
FIBRA: 2.2g
PROTEINE: 7,1 g
GRASSO: 15,0 g
CALORIE: 169
Pain aux amandes levées
Taille de la casserole : 4 x 4 x 4 pouces (10 x 10 x 10 cm) casserole carrée
INGRÉDIENTS
3 gros jaunes d'oeufs
1 œuf large
2 ½ cuillères à soupe (38 ml) d'huile d'avocat ou de l'huile de votre choix
1 tasse (100g) de farine d'amande blanchie
¼ cuillère à café (2g) de sel
½ cuillère à café (2g) de levure chimique
½ cuillère à café (1,5 g) de levure sèche instantanée
3 gros blancs d'oeufs
¼ cuillère à thé (1g) de crème de tartre ou ½ cuillère à thé (3mL) de jus de citron
1 cuillère à soupe (13g) d'édulcorant granulé (facultatif)
Cuire au four à 350 °F (177 °C) pendant 30 à 35 minutes jusqu'à ce que le cure-dent soit propre lorsqu'il est inséré.
Donne 7 tranches (macros par tranche)
GLUCIDES NETS : 1,5 g
FIBRE : 2.2g
PROTÉINES : 7,1 g
GRAISSE : 15,0 g
CALORIES : 169
Дрожжевой миндальный хлеб
Размер кастрюли: квадратная сковорода 4 x 4 x 4 дюйма (10 x 10 x 10 см)
ИНГРЕДИЕНТЫ
3 больших яичных желтка
1 большое яйцо
2 ½ столовых ложки (38 мл) масла авокадо или любого масла по выбору
1 стакан (100 г) бланшированной миндальной муки
¼ чайная ложка (2 г) соли
½ чайной ложки (2 г) разрыхлителя
½ чайной ложки (1,5 г) быстрорастворимых сухих дрожжей
3 больших яичных белка
¼ чайной ложки (1 г) винного камня или ½ чайной ложки (3 мл) лимонного сока
1 столовая ложка (13 г) гранулированного подсластителя (по желанию)
Выпекайте при температуре 350 ° F (177 ° C) в течение 30-35 минут, пока зубочистка не станет чистой.
Дает 7 срезов (макросов на срез)
ЧИСТЫЕ УГЛЕВОДЫ: 1,5 г
ВОЛОКНО: 2,2 г
БЕЛКИ: 7,1 г
Жиры: 15,0 г
КАЛОРИИ: 169
خبز اللوز المخمر
حجم المقلاة: مقلاة مربعة مقاس 4 × 4 × 4 بوصة (10 × 10 × 10 سم)
مكونات
3 صفار بيض كبير
1 بيضة كبيرة
2 1/2 ملعقة كبيرة (38 مل) زيت أفوكادو أو أي زيت من اختيارك
1 كوب (100 جم) دقيق لوز مقشر
نصف ملعقة صغيرة (2 جم) ملح
نصف ملعقة صغيرة (2 جم) بيكنج بودر
نصف ملعقة صغيرة (1.5 جم) خميرة فورية جافة
3 بياض بيض كبير
نصف ملعقة صغيرة (1 جم) كريمة التارتار أو نصف ملعقة صغيرة (3 مل) من عصير الليمون
1 ملعقة كبيرة (13 جم) مُحلي حبيبي (اختياري)
يُخبز في درجة حرارة 350 فهرنهايت (177 درجة مئوية) لمدة 30-35 دقيقة حتى يصبح عود الأسنان نظيفًا عند إدخاله.
ينتج 7 شرائح (وحدات ماكرو لكل شريحة)
صافي الكربوهيدرات: 1.5 جرام
ألياف: 2.2 جرام
البروتين: 7.1 جرام
الدهون: 15.0 جرام
السعرات الحرارية: 169
Keto Almond Tortillas | Vegan
INGREDIENTS
1 cup (100g) blanched almond flour
2 tablespoons (12g) whole psyllium husk
pinch of salt
1 tablespoon (15mL) avocado oil or any oil of choice
½ cup (120mL) hot water
-Cook the tortilla in low heat for about 1 minute on each side.
*I used a 6 inch round mold to cut my tortillas. You can make it bigger if you want a larger tortilla.
Yields 5 servings (macros per serving)
NET CARBS: 1.6g
FIBER: 3.7g
PROTEIN: 4.0g
FAT: 11.6g
CALORIES: 129
*Whole Psyllium Husk:
* 6 inch mold:
**As an Amazon Associate I earn from qualifying purchases
#ketoserts #ketoTortilla #LowCarbFlatBread
▶️
INGREDIENTES
1 taza (100 g) de harina de almendras blanqueada
2 cucharadas (12 g) de cáscara de psyllium entera
pizca de sal
1 cucharada (15 ml) de aceite de aguacate o cualquier aceite de su elección
½ taza (120 ml) de agua caliente
-Cocine la tortilla a fuego lento durante aproximadamente 1 minuto por cada lado.
* Usé un molde redondo de 6 pulgadas para cortar mis tortillas. Puedes hacerlo más grande si quieres una tortilla más grande.
Rinde 5 porciones (macros por porción)
CARBOHIDRATOS NETOS: 1.6g
FIBRA: 3,7g
PROTEÍNA: 4.0g
GRASA: 11,6 g
CALORÍAS: 129
INGREDIENTI
1 tazza (100 g) di farina di mandorle sbollentate
2 cucchiai (12 g) di buccia di psillio intera
pizzico di sale
1 cucchiaio (15 ml) di olio di avocado o qualsiasi altro olio a scelta
½ tazza (120 ml) di acqua calda
-Cuocere la tortilla a fuoco basso per circa 1 minuto per lato.
*Ho usato uno stampo rotondo da 6 pollici per tagliare le mie tortillas. Puoi renderlo più grande se vuoi una tortilla più grande.
Produce 5 porzioni (macro per porzione)
CARBOIDRATI NETTI: 1.6g
FIBRA: 3,7 g
PROTEINE: 4.0g
GRASSO: 11,6 g
CALORIE: 129
INGRÉDIENTS
1 tasse (100g) de farine d'amande blanchie
2 cuillères à soupe (12 g) de cosse de psyllium entière
pincée de sel
1 cuillère à soupe (15 ml) d'huile d'avocat ou de l'huile de votre choix
½ tasse (120 ml) d'eau chaude
-Cuire la tortilla à feu doux environ 1 minute de chaque côté.
* J'ai utilisé un moule rond de 6 pouces pour couper mes tortillas. Vous pouvez l'agrandir si vous voulez une tortilla plus grosse.
Donne 5 portions (macros par portion)
GLUCIDES NETS : 1,6 g
FIBRE : 3.7g
PROTÉINES : 4,0 g
GRAISSE : 11,6 g
CALORIES : 129
INGREDIENTES
1 xícara (100g) de farinha de amêndoa escaldada
2 colheres de sopa (12g) de casca de psyllium inteira
pitada de sal
1 colher de sopa (15mL) de óleo de abacate ou qualquer óleo de sua escolha
½ xícara (120mL) de água quente
-Cozinhe a tortilha em fogo baixo por cerca de 1 minuto de cada lado.
* Usei um molde redondo de 6 polegadas para cortar minhas tortilhas. Você pode torná-lo maior se quiser uma tortilha maior.
Rende 5 porções (macros por porção)
CARBOS LÍQUIDOS: 1,6g
FIBRA: 3,7g
PROTEÍNA: 4,0g
FAT: 11,6g
CALORIAS: 129
INGREDINTEN
1 kop (100 g) geblancheerd amandelmeel
2 eetlepels (12 g) hele psyllium husk
snufje zout
1 eetlepel (15 ml) avocado-olie of een andere olie naar keuze
½ kopje (120 ml) heet water
- Bak de tortilla ongeveer 1 minuut aan elke kant op laag vuur.
*Ik heb een ronde vorm van 15 cm gebruikt om mijn tortilla's te snijden. Je kunt hem groter maken als je een grotere tortilla wilt.
Opbrengst 5 porties (macro's per portie)
NETTO KOOLHYDRATEN: 1.6g
VEZEL: 3.7g
EIWIT: 4.0g
VET: 11.6g
CALORIEN: 129
ИНГРЕДИЕНТЫ
1 стакан (100 г) бланшированной миндальной муки
2 столовые ложки (12 г) цельной шелухи подорожника
щепотка соли
1 столовая ложка (15 мл) масла авокадо или любого масла по выбору
½ стакана (120 мл) горячей воды
- Готовьте лепешки на слабом огне примерно по 1 минуте с каждой стороны.
* Я использовал 6-дюймовую круглую форму, чтобы разрезать лепешки. Вы можете сделать его больше, если хотите большую лепешку.
Дает 5 порций (макросы на порцию)
ЧИСТЫЕ УГЛЕВОДЫ: 1,6 г
ВОЛОКНО: 3,7 г
БЕЛКИ: 4,0 г
Жиры: 11,6 г
КАЛОРИИ: 129
مكونات
1 كوب (100 جم) دقيق لوز مقشر
ملعقتان كبيرتان (12 جم) قشر سيلليوم كامل
قليل من الملح
1 ملعقة كبيرة (15 مل) زيت أفوكادو أو أي زيت من اختيارك
نصف كوب (120 مل) ماء ساخن
- قم بطهي التورتيلا على نار خفيفة لمدة دقيقة واحدة على كل جانب.
* لقد استخدمت قالبًا دائريًا بحجم 6 بوصات لقطع التورتيلا. يمكنك جعلها أكبر إذا كنت تريد تورتيلا أكبر.
ينتج 5 حصص (وحدات ماكرو لكل وجبة)
صافي الكربوهيدرات: 1.6 جم
ألياف: 3.7 جرام
البروتين: 4.0 جرام
الدهون: 11.6 جرام
السعرات الحرارية: 129