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There are always questions about baking while following a Keto diet.
Can you? Should you? How do you?
Good news! Baking is still very possible, and keto-ers do plenty of it! The key is finding substitutes for white flour and sugar.
Almond and coconut flours are great substitutes for white flour, but what about the sugar?
Lakanto Monk Fruit sweeteners make excellent alternatives for cookie and cake recipes that call for sugar.
What is Lakanto Monk Fruit Sweetener?
Lakanto Monk Fruit Sweetener is the only zero calorie, zero glycemic sweetener that is just like sugar with a 1:1 replacement. It is made of non-GMO erythritol and Monk Fruit extract and is excellent for baking and cooking.
What is Monk Fruit?
Monk Fruit is a small round fruit that grows in Southeast Asia. It has been used for centuries in eastern traditional herbalism to increase chi and well- being. Monk fruit sweeteners are made from the extraction of the fruit’s seeds and skin and then crushing it and collecting the juice. Monk fruit is 100-250 times sweeter than sugar so it can be used in smaller quantities. Monk fruit extract has zero calories.
Can you have Monk Fruit on Keto?
Most people can tolerate Monk Fruit while following a keto diet. Studies have shown that is does not raise your blog sugar or elicit the insulingenic response.
Here are three great Monk Fruit sweeteners from Lakanto:
Classic Lakanto is a white sugar substitute made to replace sugar at a 1:1 ratio.
Golden Lakanto is a brown sugar substitute made to replace brown sugar at a 1:1 ratio.
Lakanto’s Powdered Sweetener, much like the name entails, is a substitute for Powdered Sugar. Unlike Lakanto Classic and Golden, Lakanto Powdered Sweetener is double the sweetness of traditional Powdered Sugar (a 2:1 substitute).
So I’ve been swooning over all these lovely smoothie bowls I’ve been seeing everywhere (they look delicious) but their nutritional content turns them into carbohydrate and sugar-laden pits of insulinogenic mayhem.
“But there’s bananas, kiwi and pineapple in my smoothie bowl, and fruit is good for you, right?”
I wish more people knew the truth about fruit. No thank you. I’d rather eat a candy bar because that is what most fruit is to me. Candy. So what is a girl to do when making a smoothie bowl?
Make it keto!
I am never fearful of mixing things up a bit and make my meals a little unconventional. Here’s a spinach almond, macadamia “smoothie” bowl I made today. Very simple! Just microwave 3-4 cups of spinach for about 3 minutes. Take the spinach out of the microwave and toss it around until it softens and forms a nice loaf. Spread 2 tablespoons of almond butter to next the spinach. Drizzle liberally with macadamia oil. Add 1/2 bag or so of Whisps Cheese Crisps. Done and yum!
This “smoothie” bowl is loaded with good fats (macadamia oil and almond butter). The cooked spinach has about 839 mg of potassium which is essential for maintaining fluid and electrolyte balance while eating keto. Your body may not ever miss the fruit.
Give it a try!