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Quick Keto Meals in 30 Minutes or Less: 100 Easy Prep-and-Cook Low-Carb Recipes for Maximum Weight Loss and Improved Health (Volume 3) (Keto for Your Life, 3)

  • Mã sản phẩm: 1592337619
  • (1548 nhận xét)
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  • Publisher:Fair Winds Press; 1st edition (June 1, 2017)
  • Language:English
  • Paperback:192 pages
  • ISBN-10:1592337619
  • ISBN-13:978-1592337613
  • Item Weight:1.05 pounds
  • Dimensions:7.5 x 0.75 x 9.25 inches
  • Best Sellers Rank:#152,510 in Books (See Top 100 in Books) #112 in Low Carb Diets (Books) #114 in Ketogenic Cookbooks (Books) #271 in Low Carbohydrate Diets
  • Customer Reviews:4.4 out of 5 stars 1,548Reviews
880,000 vnđ
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Quick Keto Meals in 30 Minutes or Less: 100 Easy Prep-and-Cook Low-Carb Recipes for Maximum Weight Loss and Improved Health (Volume 3) (Keto for Your Life, 3)
Quick Keto Meals in 30 Minutes or Less: 100 Easy Prep-and-Cook Low-Carb Recipes for Maximum Weight Loss and Improved Health (Volume 3) (Keto for Your Life, 3)
880,000 vnđ
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From the Publisher

Speedy Keto Crackers

Makes: 12 servings (24 crackers) | hands-on time: 10 minutes | overall time: 30 minutes

Crackers don’t have to be high in carbs. These thin, crispy crackers are perfect for healthy snacking: dip them in guacamole or Creamy Crab Dip, or top them with butter or Easy Chicken Liver Pâté.

Directions

Preheat the oven to 400°F (200°C, or gas mark 6). Place all the ingredients into a bowl and mix until well combined.

Place the dough on top of a nonstick baking mat or a piece of strong parchment paper.Place a piece of plastic wrap or parchment paper on top of the dough. Use a rolling pin to roll out the dough into a 12-x 16-inch (30 x 40 cm) rectangle. The dough should be no more than ⅛ inch (. cm) thick. Using a pizza cutter or a large knife, pre-cut the dough into 24 equal squares. (Pre-cutting the dough will make the crackers easy to slice once they crisp up.)

Transfer the baking mat to a baking sheet and bake for 18 to 20 minutes. Remove from the oven.

Cut or break the dough into the pre-cut crackers. Let the crackers cool so that they become crisp. Store in an airtight container at room temperature for up to 2 weeks.

Nutrition facts per serving (2 crackers)

Total carbs: 4.4 g | Fiber: 3.4 g | Net carbs: 1 g | Protein: 4.5 g | Fat: 7.5 g | Energy: 97 kcal.

Macronutrient ratio: Calories from carbs (4%), protein (20%), fat (76%)

Ingredients

  • ½ cup (75 g/2.6 oz) flax meal
  • ¼ cup (38 g/1.3 oz) chia seeds
  • ¼ cup (36 g/1.3 oz) sesame seeds
  • ¼ cup (32 g/1.1 oz) pumpkin seeds
  • ½ cup (45 g/1.6 oz) grated Parmesan cheese
  • ½ teaspoon salt
  • ½ teaspoon coarse black pepper
  • ½ teaspoon red pepper flakes
  • ½ cup (120 ml) water

Quick Keto Food List - Eat

Animal sources

- Organic or pastured eggs.

- Grass-fed and wild animal sources: outdoor-reared pork, wild-caught fish, and grass-fed beef.

- Organ meats: liver, kidneys, and heart.

- Raw, full-fat dairy: yogurt, cheese, cream, and butter.

Fats

- Use ghee, coconut oil, lard, duck fat, or tallow for high-heat cooking.

- Use extra-virgin olive oil, avocado oil, or macadamia nut oil for light cooking and salads.

- Other sources of healthy fats include nuts, seeds, nut and seed butters, coconut, avocado, and cacao butter.

- Beware of cashew nuts and pistachios: they’re relatively high in carbs.

Fruits and vegetables

- Include non-starchy vegetables in your diet, such as leafy greens, cabbage, cauliflower, zucchini, broccoli, tomatoes, peppers, radishes, turnips, rutabaga, cucumber, celery, eggplant, asparagus, sea vegetables, onion, and garlic.

- Eat low-carb fruits such as berries, lemon, lime, rhubarb, coconut, and avocado.

Condiments, sweeteners, and packaged foods

  • Herbs and spices (fresh or dried)
  • Unsweetened tomato products, pumpkin puree, mustard, ketchup, beef stock, coconut aminos, fish sauce, sour pickles, sauerkraut, etc.
  • Healthy, low-carb sweeteners, such as stevia, erythritol, Swerve, monk fruit extract, and inulin-based sweeteners
  • Dark chocolate (with a minimum of 85% cacao content) and raw cacao powder
  • Quality protein powder (without additives), gelatin, collagen, gluten-free baking powder, baking soda, cream of tartar, etc.

Quick Keto Food List – Avoid

- All grains and grain-based foods (bread, pasta, rice, crackers, pizza, oats, etc.)

- All foods high in carbs and sugar (cakes, cookies, ice cream, agave syrup, honey, tropical fruit and most high-sugar fruit, dried fruit, cocktails, beer, etc.)

- All processed, inflammatory fats (margarine, vegetable oil, canola oil, etc.) and processed products containing soy.

- Products labeled low-fat and processed products labeled low-carb.

- Condiments and foods that include carrageenan, MSG, sulphites, or artificial sweeteners.

- Factory-farmed pork.

- Farmed fish, fish high in mercury, and unsustainable fish.

- Alcohol (Dry wine and spirits can be consumed in small amounts, but should be avoided for weight loss).

 

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