Keto- Health-Exercise

Keto Sandwich Bread

Ever heard of a keto sandwich bread? Wondering how you can make it?

This meal is similar to a pancake which relies purely on kitchen staples such as eggs, flour, baking powder, and oil. But instead of milk, heavy cream is used. It is light-textured, soft and can be paired with a variety of healthy foods.
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 Servings: 1

Ingredients:
1 large Egg
2 Tbsp Heavy Cream
2 Tbsp Coconut Flour
2 Tbsp Olive Oil
1/2 tsp Baking Powder

Procedure:
1) Pour olive oil into a microwave-safe dish, coating the bottom and sides evenly.
2) Add in egg and heavy cream. Beat until well mixed.
3) Stir in coconut flour and baking powder.
4) Spread the batter evenly into the dish with a rubber spatula.
5) Cook in the microwave for 1-2 minutes or until a toothpick inserted in the middle comes out clean.

➡️ Nutritional Information:
Energy – 422 kcal
Protein – 7g (7%)
Fat – 42g (90%)
Carbohydrates – 3g (3%)

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• Keto Sandwich Bread
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You can prepare this hearty meal even if you struggle with cooking. Perfect to serve during dinner with your loved ones, on a cold weather too.

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 Servings: 1

Ingredients:
1 Chicken leg quarter
1 Tbsp Butter
1 Tbsp minced Shallots
1.5 cups Chicken Stock
2 Tbsp Heavy Cream
1 cup fresh Spinach
Salt and Pepper, to taste

Procedure:
1) Melt butter in a pan then sprinkle shallots.
2) Add chicken on top of the shallots. Season with salt and pepper.
3) Add enough stock to barely cover the chicken. Bring to a simmer.
4) Cover and poach over low heat for 20-25 minutes.
5) Take chicken out of the pan and set aside.
6) Reduce pan juices to approximately a quarter of a cup.
7) Add spinach and heavy cream. Simmer over low heat until sauce is slightly thick.
8) Return chicken into the pan.
9) Serve hot.


➡️ Nutritional Information:
Energy – 507 kcal
Protein – 53g (44%)
Fat – 30g (53%)
Carbohydrates – 4g (3%)

Broccoli and Cheddar Frittata

This dish is perfect for brunch or a quick dinner meal. It’s very healthy because of the broccoli as part of the ingredients. Broccoli is loaded with vitamins and minerals, as well as bioactive compounds.

And of course, there’s cheddar cheese. Who doesn’t love cheese? Mixing the cheese in this recipe makes this simple meal a scrumptious one. You can easily make this, no complex procedures required!

—————————-‐—————–Servings: 1 .
Ingredients:
3 Eggs
1 Tbsp Butter
1/4 cup Cheddar Cheese, grated
1/4 cup Broccoli florets
Pinch of Salt and Paprika .

Procedure:
1) Brush a heat-proof dish with butter.
2) Beat in eggs, salt, and paprika.
3) Mix in cheddar and top with broccoli florets.
4) Set in the microwave for about 3 minutes or until a toothpick inserted in the middle comes out clean.

➡️ Nutritional Information:
Energy – 377 kcal
Protein – 24g (27%)
Fat – 30g (71%)
Carbohydrates – 2g(2%)