So Nourished Erythritol
So Nourished Erythritol Confectioners Sweetener
So Nourished Granular Monk Fruit + Erythritol Sweetener
Almond Flour
Coconut Flour
Premium Organic Unflavored MCT Oil
Emulsified MCT Oil
Coconut Oil
SweetLeaf Stevia Clear Liquid Extract
Psyllium Husk Powder
Xanthan Gum
Tools of the Trade: Juicer
9 Low Carb Baking Substitutions
Flour, an essential baking ingredient, is a high carb food. Fortunately, there are plenty of low carb substitutes available that will allow you to produce baking delicacies without blowing out your carb count. Here are 9 alternatives that will give you the freedom to bake to your heart’s delight, knowing that the treats you’re pulling from the oven are low carb.
Tools of the Trade: Digital Kitchen Scales
Coconut Flour
Coconut flour is completely sugar free. It’s protein rich and full of fiber. Rather than producing a coconut rich flavor to your baked goods, it will remind you more of vanilla pound cake. The high fiber content makes it very filling. Plus, it’s gluten free. And, because it absorbs a lot of water, you only need 1/3 as much flour as the recipe calls for.
Coconut flour is great for making:
- Pancakes
- Quick bread
- Cakes
Tools of the Trade: Blender
Tool of the Trade: Food Processor
A food processor is an essential tool in the keto kitchen. You’ll want a processor that comes with special blades and disc attachments that allow it to mince, grate, shred, chop, knead, blend puree and liquefy.
You’ll also want a unit that has a cover over the work bowl with a feeder tube that allows you to feed ingredients in while it is operating.
Protein Powder
Yes, that whey powder that you put into your shake is also an excellent replacement for sugar. Good protein powders will contain an emulsifier which will readily absorb liquids. Look for powders that contain no artificial colors or flavorings.
You also want a powder that contains fewer than 6 grams of carbohydrates. You should also look for a powder that gives you 20-30 grams of protein per serving with less than 300 calories in total. The best types of whey protein or isolate or hydrolysate which have taken out the lactose, fats and cholesterol. They are also pre-digested to allow for super fast absorption into the muscle cells. This is especially important if you are taking your protein as a post workout amino acid replacement.
Tool of the Trade: Salad Spinner
Pumpkin Puree
Pumpkin puree can do a great job as a replacement for high carb fruits or other ingredients, resulting in a moist end product. You can also use it to replace bananas, which are high in carbs. It goes great with coconut flour.
Tools of the Trade: Vegetable Spiralizer
Apple Sauce
Use apple sauce to replace oils and sweeteners in recipes. It’s low in sugar and allows you to use fewer eggs in your recipes.
Tools of the Trade: Meat Thermometer
Stevia
Stevia should become your ‘go to’ sweetener. It’s completely natural, actually reduces blood sugar levels and is stronger than sugar, so you need less of it. It is available in liquid or powdered form. Just make that the version you buy doesn’t
Tools of the Trade: Steamer
Unsweetened Cocoa Powder
Unsweetened cocoa powder will act like self rising flour, while also adding texture and sweetness. That means that you won’t have to use as much sweetener. It will also give more depth the recipe.
Tools of the Trade: Mandolin
A mandolin is a useful tool for slicing, ribboning and julienning your vegetables quickly and easily.