Kennufs' Keto Loaf v1.0 Private

Last updated July 19, 2015 Copy
AmountVolumeIngredient$ / daySource
91gWhey Protein Isolate (Nutrabio flavored whey)$3.17NutraBio
20gCocoa$0.40Amazon
14gGNC Mega Men® Sport$0.60GNC
10.9gLecithin$0.35Amazon
9gCoconut Flour$0.07Amazon
9gPsyllium Husk Powder$0.11Amazon (S)
5.9gPotassium Citrate$0.22Amazon
4.7gSea Salt$0.03Amazon (S)
1.6gCalcium Phosphate$0.05Amazon
0.5gtspXanthan Gum$0.02Amazon
0.2gMagnesium Citrate$0.01Amazon
0.1gVitamin E$0.02Amazon
0.03gManganese Gluconate$0.00Amazon
236.6ml1cupHeavy Cream (1 cup)$0.97Walmart
5mlCod Liver Oil (Garden of Life - Lemon Mint)$0.29Amazon
2mlIron$0.19Amazon
2portionThorne Vitamin D/K2$0.04Amazon
2portionMolybdenum$0.04Amazon
150g3pieceEgg, whole, raw, fresh$0.50Walmart
Amounts for:
Total Daily Cost:
$7.07Add Ingredients
to Amazon Cart

The powders are premixed from my Keto 9.3 recipe.

Beat the eggs and combine all wet ingredients, no water needed. Slowly add in a full days worth of Keto 9.3 powder, it will make a thick batter consistency. The recipe is pretty tasty at this point, so you may just want to stop and enjoy some pudding. :)

I've been baking in a single 4 part silicon pan, but my initial experiment used a couple large coffee mugs, you'd likely need 4-8 mugs, depending on their size. The recipe expands quite a bit while cooking, so be sure to leave lots of headroom in your dish, it shrinks back after cooking. I don't recommend using a single large dish, past experiments with different recipes have shown that it's very difficult to cook throughout when using a large dish, smaller vessels work much better for my soylent baking.

I'm still experimenting, but have been cooking in the microwave on high for about 4 minutes total, I've stoped the cook briefly at about the two minute mark, and a couple times after, it seems to cook better. The bread is done when a toothpick comes out dry, a few crumbs are OK, just no wet batter. Cooking on medium may be better, with a bit more time, but no stopping, I'll be trying that soon.

Nutrition Facts

Amount Per Day
9% Carb, 28% Protein, 63% Fat
Calories1699
% Daily Values*
Total Carbohydrate39g
106%
Dietary Fiber 18g
130%
Protein117g
168%
Total Fat118g
Saturated Fat65g
Monounsaturated Fat33g
Polyunsaturated Fat11g
160%
Omega-3 Fatty Acids3g
1405%
Omega-6 Fatty Acids9g
Cholesterol913mg
Calcium
130%
Vitamin A
349%
Chloride
127%
Vitamin B6
1604%
Chromium
133%
Vitamin B12
1016%
Copper
302%
Vitamin C
167%
Iodine
309%
Vitamin D
281%
Iron
160%
Vitamin E
416%
Magnesium
118%
Vitamin K
252%
Manganese
220%
Thiamin
1698%
Molybdenum
182%
Riboflavin
1645%
Phosphorus
172%
Niacin
192%
Potassium
138%
Folate
167%
Selenium
300%
Pantothenic Acid
554%
Sodium
161%
Biotin
389%
Sulfur
468%
Choline
188%
Zinc
196%
 
* Percent Daily Values are based on "Kennufs' Keto ~1200^". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Kennufs' Keto ~1200^Change

No reviews yet - why not add the first one?

Add Review