Pumpkin

Pumpkin seeds could be the best part of this enormous melon to all ketonians. Yes, it’s a melon! In fact, every time you pronounce this word, you should remember Mr Gus Portokalos from the legendary movie My Big Fat Greek Wedding.

Give me a word and I will prove to you that the root of that word comes from Greek

Pumpkin

Actually, these days we’ve seen way too many recipes for Keto baked goodies with pumpkin and we simply couldn’t leave it alone.

“References to pumpkins date back many centuries. The name pumpkin originated from the Greek word for “large melon” which is “pepon.” “Pepon” was nasalized by the French into “pompon.” … American colonists changed “pumpion” into “pumpkin.”

Pumpkin –  Slightly Too Many Carbs

Even though many ketonians think “the big melon” is Keto friendly, it’s not quite so. We want nutritional density and the pulp is quite poor in nutrients in general. Of course, the pumpkin pulp could be utilised on Low-Carb approach. However, if you want to have it 100% Keto, we would recommend skipping the pulp except if you’ll use less than 100g of it.

Missing the fibre

The problem is in the small amount of fibre which leaves us with 6.5g of net carbs per 100 g of pulp. On the other hand, the seeds might have much more carbs, but the fibre content is higher too! Not to mention the good fat and minerals that the seeds provide!

Since you don’t need 100g of these seeds, you can utilise them for various Keto baked goodies and have your Keto macros under control. Just look at the nutritional value – seeds seem to be superior in every aspect! In vitamins, minerals, protein and our beloved nutrient – fat… (except the carb content, but we’ll cover that)!

Keto Bread With Turbo Macros And Micros

For this specific rustic bread recipe, we played with the flours and dry ingredients to make it crunchy and tasty. We also had in mind that a slice of this bread has to make you full so that you don’t fall into a trap of overeating.  Furthermore, a maximum of 2 slices of this extremely delicious Keto bread will provide satiety to any Ketonian! In fact, it will satisfy even a person who is not on Keto but would like to try your baked stuff.

In our experience, the best way to demystify the Ketogenic approach to dieting for friends and family is to offer them some of our baked goodies. When they see that we actually are not missing anything, they might start to understand! All of the sudden it will become clear why we are full of energy! Also, they’ll understand why we are so passionate about our lifestyle!

Let’s be creative

Pumpkin Seed Keto Bread

Course Bread
Cuisine Keto International
Keyword Pumpkin seeds
Prep Time 10 minutes
Cook Time 2 hours
Total Time 2 hours 10 minutes
Servings 30

Ingredients

  • 60 g (1/2 cup) finely ground pecans alternatively use walnuts
  • 2 tbsp pumpkin seeds finely ground
  • 120 g (1 cup) almond flour blanched
  • 1 tbsp psyllium powder
  • 4 tbsp coconut flour
  • 2 tbsp golden flaxseed finely ground
  • 4 large eggs free-range
  • 4 tbsp sour cream
  • 6 tbsp olive oil
  • 1 tbsp butter
  • 2/3 tsp baking soda
  • 1 tsp apple cider vinegar
  • 2/3 tsp sea salt

Topping

  • 1 tbsp sesame seeds
  • 1 tbsp golden flaxseed
  • 1 tbsp pumpkin seeds

Instructions

  1. In a food processor, finely ground pecans with pumpkin seeds and golden flaxseed. Try to do it gradually, (puls for a few seconds then wait a few seconds) so that the mixture doesn't get exposed to heat.  

  2. Place the nut and seed mixture into a deep mixing bowl. Add almond flour psyllium powder and salt. Mix well using a whisk. 

  3. In another bowl, beat the eggs with olive oil, melted butter and sour cream. 

  4. Mix baking soda with apple cider vinegar, let it create foam and add it to the egg mixture. 

  5. Now, gradually start adding your dry ingredients to the egg mixture. Beat with an electric mixer until your dough becomes thick enough and unified. It should have a consistency of a thick batter.

  6. Grease a 30 cm (12 inches) long bread mould with some butter and pour in the dough. Sprinkle with sesame seeds, golden flaxseed and pumpkin seeds. Tap with your fingers so that they stick to the bread.

  7. Bake at 160ºC (320ºF)  for 1 hour. Then, reduce the heat to 120ºC (248ºF) and bake for another hour. This is important because you want your bread to get baked slowly and equally.

  8. When the bread is baked let it cool down totally before cutting it. 

Pumpkin

 

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