HOW TO MAKE KETO PUMPKIN SEED BREAD – SOFT, CRISPY WHEN TOASTED & ONLY 1.3 G NET CARB !


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This is an extension from the pumpkin seed buns video which was published here about 2 months ago. As I mentioned earlier, it was not possible to use solely ground pumpkin seeds to make keto bread. It could not absorb the water well hence, I had to use very little water which was not doing justice to the amount of bread that it can produce. And after baking, the bread is heavy, dense, dry and hard. However, it worked very well when I added some coconut flour. Not only did the bread rises nicely during baking, it is lighter, softer and crispy when toasted. And you would be happy to know that they tastes quite neutral to me so that’s good too. This is a very good alternative for nut flours and the other plus point is that pumpkin seeds and coconut flour are quite inexpensive and low in net carbs too.

Pumpkin seeds are packed with nutritional value and contain a meaningful amount of healthy fats, amino acids, and vital nutrients. According to the USDA, pumpkin seeds (also known as pepitas) deliver considerable amounts of copper, calcium, potassium, magnesium, iron, and vitamin A, E, and K. Pumpkin seeds also contain many antioxidants and a decent amount of potassium, riboflavin and folate.

The recipe can be viewed and printed at this link;

https://docs.google.com/document/d/1dH25VzZn0pbOoHlupo5NmeFxV0DDLpo8BxoPtCLFgHo/edit?usp=sharing

NUTRITION INFO
[ Total Servings = 20 ]
Per serving ;
Total Carb = 3.3 g
Dietary Fiber = 2 g
Net Carb = 1.3 g
Calories = 84
Total Fat = 6.1 g
Protein = 4.8 g

INGREDIENTS
DRY INGREDIENTS
Ground Pumpkin Seeds = 240 g / 2 cups (Refer to the video on how to grind the pumpkin seeds. If you use store bought pumpkin flour, it may not turn out exactly the same as it is super fine and concentrated so the ratio may be different)
Coconut Flour = 90 g / 3/4 cup
Baking Powder = 16 g / 4 tsp (If using double acting, reduce amount by half)
Salt = 1/2 to 1 tsp
Psyllium Husk (Ground until half its original volume) = 26 g / 3 tbsp
OR Pre Ground Psyllium Powder = 2 to 3 tsp (Note: Start with 2 tsp and if the dough is too soft then only add another tsp gradually. There is a huge difference between psyllium husk and powder. To understand better about psyllium husk and powder, watch this video to ensure you have more success with your keto bread – https://youtu.be/_bnCwudgFt4 )

WET INGREDIENTS
Eggs = 6 large egg whites (210 g) OR 3 whole large eggs (Note: The protein from egg whites helps to boost the rise while the fats from egg yolks hinders the rise. Hence, it is highly recommended to use egg whites. You can also use egg whites from the carton).
Apple Cider Vinegar = 42 ml / 3 tbsp
Hot or boiling water = 360 ml / 1 1/2 cup

DIRECTIONS
1. Preheat the oven at 350F or 180C.
2. In a bowl, mix all the dry ingredients until well combined.
3. Add all the wet ingredients and mix until a dough is formed.
4. Knead the dough for a while. Wet your hands for easier handling as the dough is quite sticky.
5. Shape the dough into a loaf with round top then place into a 8×4″ pan greased and lined with parchment paper.
6. Top with any of seeds, nuts or herbs of your choice (optional).
7 Bake for 60 mins or until cooked. Test doneness with a wooden skewer.
8. Cool completely before slicing.
9. The bread can be stored at room temperature for a few days if you have a cool and dry climate otherwise, its best to refrigerate them earlier. They can be refrigerated up to 1 week and frozen for months.

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