Special Diet - Created Date : 28.9.2019

To finally lose my excess baby weight and get the scale going back in ...

To finally lose my excess baby weight and get the scale going back in ...

To finally lose my excess baby weight and get the scale going back in the right direction (after years of trying to do ‘everything’ right) I finally stumbled upon a version of the keto diet that finally worked!

Cassidy turned to keto for a whole different reason: an experiment to see if they could get their son off of his seizure medicines. She quickly realized that she needed to have some options for hungry and growing kids and started creating these recipes for her family to enjoy.

Keto Breads Cookbook

A convenient and easy to read format, Cassidy has laid out over 30 different keto bread options for you and yours.

I trust Cassidy and love her recipes…we have made many on her site over the years and they never disappoint. I think maybe we’re related in the gene pool somewhere, as we always seem to create things the other loves…great minds, and similar taste buds too!

As an added bonus, you can choose a paper or ebook as you prefer, choose your own adventure!

I had the privilege of contributing this nut free keto bread to the cookbook, and I can now share it with you!

A Note on Using Seeds:

It’s important your seeds are fresh and not rancid. As a major player in this nut free keto bread, if your seeds are rancid (the fat in them has gone bad), it will not taste bueno….so use fresh! I like to keep mine in the freezer for storage to keep them fresh longer. As an added bonus, the cold seeds don’t clump as quickly when you blitz them into a powder!

Making Keto Brown Bread?

If you love brown bread, and are willing to add another gram of carbs to each slice, you can add a tablespoon of molasses to the liquid ingredients…a lovely flavor!!

Making A Traditional Keto Sourdough Bread?

Although I have not tested it yet, I am eager to try this as a sourdough!! Beyond tasting good, the seeds get soaked for easier/better digestion!! I plan on replacing some (1/2 cup) of the water called for in the initial recipe (warm, not hot so as not to kill beneficial bacteria) with a yogurt or kefir (dairy free or otherwise) then proceeding to make the dough. Then I will simply let it set for 4 hours or so at room temperature, or even longer after that in the fridge and bake as directed!


Combine the three seeds in a high powered blender and blend to fine powder. Don't over-blend, or it will start to clump.

Pour the fine seed meals into the bowl of a mixer and combine with the remaining dry ingredients, mixing to combine.

Add in all the wet ingredients and mix vigorously for 1-2 minutes until thick and cohesive (takes a a bit for all the seeds and psyllium and coconut flour to absorb and activate!)

Using a spatula, scrape the dough into the prepared loaf pan, gently forming into a mounded loaf.

Bake in a preheated oven for 45-55 minutes, until just set on top.

Let cool completely for best texture and slicing....it will be a bit gooey from the psyllium when still hot.

Can be stored in airtight container on the counter for a few days, or in the fridge for about a week!

Nutrition Facts

Nut Free Keto Bread

Amount Per Serving

Calories 171Calories from Fat 108

% Daily Value*

Total Fat 12g18%

Saturated Fat 2g10%

Cholesterol 62mg21%

Sodium 321mg13%

Potassium 91mg3%

Total Carbohydrates 8g3%

Dietary Fiber 6g24%

Protein 7g14%

Vitamin A2.7%



* Percent Daily Values are based on a 2000 calorie diet.

Any of the links in my posts may be affiliate links. If you click on them and make a purchase, I might make a commission. Your support is much appreciated and pays for the cost of running this free resource!


OMG I LOVE this bread! I have been trying to find a delicious keto friendly bread that doesn’t disappoint and I have finally found it. Even my little ones devoured it. I tweaked the recipe a little to use what I had on hand. I substituted the coconut flour for 1 cup of hemp seed flour and I used 1/4 cup of psyllium husks. I also did not grind my seeds and I just lined my loaf pain with parchment paper rather than grease it. I did not have high hopes but I am now a convert. I am already mixing up my next batch.. thank you!

I just had to share this with you. I’ve tried a couple of very unsuccessful cracker recipes lately so today I decided to use your bread recipe to make crackers and they are amazing. I put the dough on a 16 x 10 cookie sheet lined with parchment paper, it was about 1/4¨ thick and cooked it at 350 for about 15 mins. Then cut it while warm into 1¨ squares and split/cut each square in half to form 2 square. I broiled them with the inside part up for a few minutes to toast them. They held together perfectly, a bit labour intensive but worth every minute. Creamy Goat Cheese here I come!

Made this last night, it was quick and simple to make and turned out perfectly. I had it for breakfast toasted and it was delicious, one slice was enough to satisfy. It still has a nutty flavour without the nuts thanks to the hemp seeds. Not being able to eat grains or nuts is made much more bearable with recipes like this. Thank you.

I used a size 8×4¨ bread pan it got great height. It was much softer than the almond flour recipe you have.( I made one of each). It was not as eggy in smell and taste as the almond flour bread either.

Wow! This is truly delicious and moreish! I am on a gluten, dairy and yeast free diet/protocol and this is the third bread recipe I have tried in the last year that I have given the wow factor to, and I`ve tried many! It`s not at all eggy and tastes really amazing. Thank you ??

This recipe turned out great! I made this recipe with 2 minor changes. I didn’t have any psyllium powder, so I used 1 Tbsp. of psyllium husk (though I’m not sure what the proper conversion would be) then I used 1/2 cup of yogurt for 1/2 cup of water—-but I didn’t wait to let it acquire a “sourdough” type result. The bread has a wonderful taste and texture. I made it in a 9.5 X 4.5 loaf pan, and it yielded a bread that was about 1.5 inches tall, so while it worked well for toast I think for sandwiches I might want to try a smaller pan to get a taller bread (more sandwich sized). An excellent recipe that I will definitely be making again!

Awesome Nancy, thanks for sharing your tweaks!! Psyllium powder is about double the binding capacity of the husks…so try the husks doubled next time (like 1/4 cup for recipe). So glad you enjoyed it!! Making another loaf for myself this week…I’ll try a yogurt version like you did!!

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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