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Keto Tortilla Wrap and Burger Wrap. Magic Dough recipes part 3

You can create some really comforting food with our Magic Dough mix. It is very quick and easy. Simply mix the content of the package with water and a bit of oil and fry. This time I’d like to present 2 new ideas: Keto trotilla wrap and burger wrap.

  1. Keto Burger Wrap – Roll out te dough quite thin and fill with cooked burger and your favourite toppings – wrap as per the video below – fry in oil for about 3-4 min on each side (a bit longer where you have thicker, double layer).

2. Keto tortilla wrap – Roll the dough out as thin as possible, cot out a circle and dry fry 2 min on each side. Then fill it with cooked chicke or minced meat, some vegetables and cheese. It’s good idea to wrap it all in aluminium foil and pop it to the oven 175C for 10 min so it all nicely melts together.

Are you going to try it? I’d love to see how it went 🙂 Enjoy!

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Sweet or savoury keto dumplings? Magic Dough recipes part 2

Dumplings are bite-sized treats of different fillings wrapped in a thin layer of dough. They can be savoury or sweet, and may be boiled or fried. Traditionally the dough is made from wheat flour, water and salt. But thanks to our new Magic Dough you can make keto dumplings and stuff them with the filling of your choice. Prepare the dough as per instruction on the packaging. You only need to add water and a bit of oil. Roll it thin and cut out little circles. To shape them I use a ‘Dumpling mould’ – it’s a very handy gadget available cheap online. You should be able to make 8 dumplings from 50 g of dough mix.

  1. Savoury keto dumplings with minced meat and cheese. Fry them in oil for around 2 minutes on each side or for a healthier version you can boil them. Put them straight to the pot with boiling water for 2-3 minutes.

2. Sweet keto dumplings with our keto friendly spread. Fry them in oil for around 2 minutes on each side. They are absolutely delicious. Proper comford food!

Are you going to try it? I’d love to see how it went 🙂 Enjoy!

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How you can use our new Magic Dough; part 1

I called this new low carb DIY Mix a ‘Magic Dough’ for a reason! It is the most versitile product ever! From tortilla wraps, flat bread or tacos to dumplings or spring rolls ! It can be enjoyed savoury or sweet! For traditional wraps and flat bread simply fry it on a dry pan. But you can also get creative with deep frying! With this new keto friendly Magic Dough you will be able to create the most comforting food you can imagine. And it tastes just like a traditional thing. You won’t know it’s keto.

It’s so easy to make! All essential ingredients to prepare your perfect dough are in the bag; simply add water, teaspoon of olive oil and job done! The dough is extremely easy to work with, it’s not sticky or messy. One bag contains 2 servings. One serving has only 2g carbohydrates!

In this post I’d like to show you 2 keto flat bread ideas.

  1. Keto Garlic naan bread:

2. Keto Mexican tacos:

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Delicious keto no-oat porridge

Many of us can’t imagine breakfast without porridge. It’s especially hard when you follow keto diet because as a principle oats are a ‘no, no’. But I found the way around it. This is an amazing keto friendly no-oats porridge recipe which you will love. And I highly recommend to serve it with one of my new sweet keto spreads – it will bring it to the next level!

For 1 portion you’ll need: 8g chia seeds, 8 g milled flax seeds, 8g erythritol, 5g dessiccated coconut, 5g vanilla whey protein isolate, 130g of your favourite milk, Sugarfree by Marta keto spread (any flavour).

Method: Mix together all dry ingredients. Add milk and mix. Microwave for 60 seconds. Stir, then top with our delicious keto spread and voila!

See the video recipe below or head to my Tik Tok or Instagram channel @sugarfreebymarta and find it in the Reels section.

Keto no oat porridge video recipe
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What is keto bread?

keto white sandwich bread

So, you’ve heard of the keto diet, and you’ve carried out your own research. You might be wondering what replacements you can have instead of bread and other high-carb foods? What about keto bread? What it is made of, and how can you eat bread while on the keto diet? Find out below in this detailed article.

What does keto mean?

Keto is short for ketogenic. Following a ketogenic diet involves eating foods that are high in fat and have next to no carbohydrates in them. This way of eating will put your body into a metabolic state that is also known as ketosis.

When your body is in ketosis, your body will burn the fat you have rather than the carbohydrates for fuel and energy. Usually, your body will burn glucose naturally, which is sugar that’s found in carbohydrates. If there are no carbohydrates or not enough in your body, your body will start to burn its fat. Ketosis allows fat to also be transformed into ketones in the liver, which will supply the energy you need to your brain.

If you are deciding that you will change your diet to a keto diet, then it means that the fat you consume or the fat stored in your body is then burnt. For this reason, it’s why the keto diet has become such a popular diet for people to lose weight.

Can you eat bread on the keto diet?

Yes, you can, but it’s not recommended to eat more than one or two slices once a week. This recommendation is because the keto diet is a minimal-carb diet, ideally less than 50g a day. One medium slice of Hovis white bread contains around 18g of carbs, which is quite a bit of your daily carb count.

The general guidance when you’re following a keto diet is broken down into fats, protein and Carbohydrates, which is shown in the below image:

keto diet

There is some good news: carbs aren’t just in bread products; they can also be found in vegetables such as potatoes and low sugar fruit.

You don’t have to completely give up bread if you’re on the keto diet. There’s an alternative bread called Keto Bread. This now brings us to the next question, what is keto bread made of?

What is keto bread made of?

Keto bread is a very low-carb bread that doesn’t contain loads of whole wheat and whole grains. These are usually used to make traditional bread. In its replacement, you will find different types of ingredients that are low in carbs. We mention below five keto-friendly flours and possible substitutes:

  • Coconut Flour
  • Almond Flour
  • Ground Almonds
  • Ground Flax
  • Psyllium Husk

You can purchase our ready-made keto bread from our online store, as well as other keto friendly treats that we offer.

If you have any questions please don’t hesitate to contact us. Don’t forget to follow our Facebook Page for up-to-date offers.

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The most diverse 5 days egg fast meal plan + recipes

I don’t only bake keto goodies for you. I also follow keto / low carb diet myself! That’s why you can be sure that everything I offer is definitely keto and low carb. Recently I have been consuming about 50g net carbs per day (which is low carb), therefore I decided I must do something to get back to ketosis. Egg fast is always a good way to do so. I know it can be difficult. It’s so easy to be sick of eggs after one day. If your menu is dull and boring you might give up after 24 hours. But I’m here today to help you survive 5 days on egg fast and actually be excited about each meal. I promise you, this is possible! I’ve done it and I want to share my absolutely perfect meal plan with you and help you get back to ketosis!

Before I start, I’d like to remind you about a few simple rules while on egg fast:

  1. Eat minimum of 6 eggs per day. There is no maximum number but usually you wouldn’t be able to eat more than 15 eggs per day.
  2. Eat 1 tbsp of healthy fat per egg. It can be butter, coconut oil, olive oil, MCT oil, full fat mayonnaise
  3. On top of that you can have up to 120g of cheese per day (this doesn’t count as fat)
  4. Don’t get hungry – you are never meant to be starving – egg fast is not a fast in the literal sense
  5. You can use herbs, spices and hot sauce to make your meals more interesting
  6. You should egg fast for minimum 3 days
  7. Drink plenty water!
  8. Drink bulletproof coffee – add MCT oil, butter or coconut oil
  9. You can still have sweetner on egg fast, so don’t be shocked by my sweet meals below (I use erythritol and stevia)

Shopping list:

  • Eggs, eggs, eggs…
  • Butter
  • Coconut oil
  • Optional MCT oil for your bulletproof coffee (you can use butter or coconut oil instead)
  • Cream cheese (full fat)
  • Grated parmesan
  • Grated cheddar
  • Full fat mayo
  • Mustard
  • Erythritol
  • Vanilla stevia drops (optional)
  • Salt, pepper, cinnamon and any of your favourite spices (I highly recommend smoked paprika as it will add bacon flavour to your dishes)
  • Vinegar
  • Whey protein powder

I hope you enjoy this meal plan. Please feel free to use it during your egg fast. It’s so varied, I’m sure you will find something that tickles your fancy. It will be extremely nice of you if you tag me ( @sugarfreebymarta ) once you decide to share on social media any of the suggestions below 🙂 I’d love to see your version! Please let me know what is your favourite recipe 🙂 I tried to prepare the most interesting ones but I’m sure there are more options! So feel free to share any comments below.

Read through the whole article to find out about my final results.

Egg Fast Day 1

Breakfast – Cloud eggs

Ingredients:

  • 3 eggs
  • pinch of salt per egg
  • grated parmesan

Method: Preheat the oven to 240C; Separate egg whites and yolks; Beat egg whites until stiff peaks form, add salt and pepper; Spoon 3 mounds of egg whites onto baking paper and form nests in the centre of each ‘cloud’; Bake until lightly golden, about 3 minutes; Take the tray out and carefully spoon an egg yolk into centre of each nest and season with more salt and pepper and parmesan cheese; Put back to the oven and bake until yolks are just set, about 3 minutes more.

Lunch – Deviled eggs

Ingredients:

  • 3 eggs
  • 1/8 cup of mayonnaise
  • 1 tsp of vinegar
  • 0.5 tsp of mustard
  • salt, pepper, smoked paprika

Method: Hard boil eggs; When done, rinse them under cold water until they are cold; Peel the eggs; Cut in half lenghtwise and remove yolks to the separate bowl; Mash yolks with the fork, add mayo, mustard, salt, pepper, vinegar and mix well; Pipe the paste to the centre of each egg white; Garnish with smoked paprika.

Dinner: Egg and cheese quiche

Ingredients (per 1 portion which in my case was a small, round 12cm tin. If you only have bigger tin just double or triple the ingrdients):

  • 3 eggs
  • 30 g cream cheese
  • 60g grated cheddar cheese
  • 3 tbsp melted butter
  • Salt, pepper and smoked paprika that can imitate bacon

Method: Line your tin with baking paper; cover the base with half of the grated cheddar; In separate bowl mix together eggs, cream cheese and then pour in melted butter, add paprika, salt and pepper; Slowly pour the mixture over the cheese base; Sprinkle the rest of cheese over the top; Bake in 175C for 30-45 min (depends on the size of your tin).

Egg Fast Day 2

Breakfast – Belgian Waffles

I really have a sweet tooth so this sweet breakfast is the best way to start my day. I had it with bulletproof coffe.

Ingredients:

  • 2 eggs
  • 30g cream cheese
  • 1 tbsp coconut oil (melted)
  • 0.5 tsp cinnamon or mixed spice
  • pinch of salt
  • Optional – 3 drops of vanilla stevia
  • to finish – granulated erythritol

Method: Using hand mixer mix eggs, cream cheese, spices, coconut oil and stevia drops. Heat the waffle maker. Cook until golden. Serve with erythritol and squares of butter.

Lunch – Egg chalupa

This is one of my favourites. I absolutely love its crispy cheesy base. It’s very filling, super delicious and easy to make.

Ingredients:

  • Handful of grated cheddar (enough to cover the base of your pan)
  • 3 eggs
  • salt, pepper, favourite spices (caraway seeds in my case – I love them :-))
  • Butter

Method:  Sprinkle a handful of shredded cheese on a non-stick pan over medium heat. Let it sit until it starts getting crispy around the edges, then crack 3 egg on top, add salt and pepper, cover with a lid and cook another minute or so. If you like the runny yolks you must watch it not to overcook them. Enjoy with some extra cold butter.

Dinner – Traditional egg omlet

Easy and filling traditional omlet.

Ingredients:

  • 3 eggs
  • 1 tbsp butter for frying
  • salt, pepper
  • 2 tbsp grated cheddar
  • 2 tbsp of mayo for dipping

Method: Mix eggs using hand mixer until airy and fluffy, add salt and pepper. Melt butter on the pan, pour the egg mixture, cover with lid and fry on one side for a couple of minutes. Then flip it, sprinkle with cheese and fry for another couple of minutes. Serve with mayo.

Egg Fast Day 3

Breakfast – Egg salad in cheesy bowl

Ingredients:

  • 3 eggs
  • 1 tbsp mayo
  • 0.5 tsp mustard
  • 1 tsp vinegar
  • salt, pepper
  • Grated cheddar cheese

Method: Hard boil the eggs; In the meantime make the cheesy bowl by frying cheese until golden, then put into a bowl as per my photo and wait until it cools down; Once eggs are cold, chop them, mix with the rest of ingredients and serve in your edible bowl. BON APETIT!

Lunch – Vienna style eggs

Absolutely amazing way to enjoy soft boiled eggs. It might not look very beautiful but believe me, it tastes divine!

Ingredients:

  • 3 eggs
  • 2 tbsp butter
  • salt, pepper

Method: Bring a small pot of water to a boil. Turn it down to simmer; Place the egg in the pot (slowly and carefully); Cook for 4minutes (if the egg is big, then you may need to extent this to 5 minutes); Take the egg out and put it under cold water for a few seconds; Peel it quickly, place in a bowl, and break it with a spoon while they are still quite hot; Sprinkle salt, pepper and add 2 tbsp of butter.

Dinner – Egg crepes

Have I mentioned that I have a sweet tooth? Oh, yes I have 😉 This is my next sweet suggestion.

Ingredients:

  • 3 eggs
  • 60 g cream cheese
  • 0.3 tsp cinnamon
  • 0.5 tbsp granulated sweetener
  • 3 drops of vanilla stevia
  • butter for frying
  • Granulated sweetner for filling
  • More butter to pour on top of crepes

Method: Using hand mixer mix eggs, cream cheese,cinnamon, sweetner, and stevia drops; Heat the pan, add some butter, pour the mixture and form a thin crepe; fry a couple of minutes on one side and flip (I managed to make 4 crepes); For serving sprinkle with granulated sweetner, roll the crepe and pour melted butter over it. YUMMY!

  • egg fasr crepes

Egg Fast Day 4

Breakfast – Cloud bread sandwitches

Have you ever wondered whether you can have a cheese sandwitch while on egg fast? Of course you can!

Ingredients:

  • 3 eggs
  • 90 g cream cheese
  • pinch of salt

Method: Preheat the oven to 150 C; Beat egg whites to stiff peaks; in a separate bowl mix yolks, cream cheese and salt; very slowly with a spatula fold in egg youlk mixture to egg whites; spoon circles of mix onto a baking paper; bake for 20 min.

Enjoy with butter and cheese slices. Cloud bread is very delicate so make sure the butter is soft and very spreadable. You can also add some mayo. Delicious!

Lunch – Scrambled eggs with a trick

These are much better scrambled eggs. Try my tick and you will see what I mean.

Ingredients:

  • 4 eggs
  • salt, pepper
  • grated cheese
  • butter for frying

Method: Heat the pan, melt some butter; crack 2 whole eggs and 2 egg whites (put 2 yolks aside); Add salt and pepper, mix everything and fry until quite well done; When the scrambled eggs look well done (almost dry) add the 2 remaining yolks, quickly mix them in and take off the heat still mixing (this way you will have delicious moist scrambled eggs); serve with grated cheese and extra butter.

Dinner- Egg fritters

This was sooooo delicious! Quite challenging to cook tho, but worth the effort. It’s a good idea to prepare the mixture in advance and leave in the fridge for a couple of hours before frying.

Ingredients:

  • 2 hard boiled eggs
  • 2 tsp mayo
  • 3tbsp grated parmesan
  • olive oil

Method: Mash 2 hard boiled eggs until very finely broken up. Add mayo, parmesan, and any favourite seasoning (I wouldn’t add any salt as mayo and cheese are already salty); Leave the mix in the fridge for a couple of hours (optional – it will be easier to form the patties); Heat some olive oil on the pan and with greased hands form 3 patties; Fry for a few minutes on each side (It might be challenging to flip it around as they can be quite soft, do it slowly and carefully); Enjoy with mayo or extra butter.

Egg Fast Day 5

Breakfast- Doughnuts (!!!)

Yes, you read it correctly – you can have donuts on egg fast 🙂 I wouldn’t be myself if I didn’t have something sweet. Try this recipe, they are amazing! Sweet meals go very well with bulletproof coffee.

Ingredients:

  • 2 eggs
  • 1 scoop of whey protein
  • 60 g cream cheese
  • 5 drops of vanilla stevia
  • 1/4 cup of powdered erythritol
  • 0.5 tsp baking powder

Method: Mix everything together and place batter in silicone donut mold. Bake at 190C for 10 min until golden brown. Take out, top rith more powdered erythritol. I loved the hot!

  • egg fast donuts

Lunch – Deviled eggs

I love them so decided to have them again

Ingredients:

  • 3 eggs
  • 1/8 cup of mayonnaise
  • 1 tsp of vinegar
  • 0.5 tsp of mustard
  • salt, pepper, smoked paprika

Method: Hard boil eggs; When done, rinse them under cold water until they are cold; Peel the eggs; cut in half lenghtwise and remove yolks to the separate bowl; Mash yolks with the fork, add mayo, mustard, salt, pepper, vinegar and mix well; Pipe the misture to the centre of each egg white; Garnish with smoked paprika.

Dinner – Egg muffins

Ingredients:

  • 3 eggs
  • 1/4 tsp baking powder
  • 10 g grated parmesan
  • salt, pepper, smoked paprika

Method: Whisk the egg whites until firm; In separate bowl mix yolks, parmesan and spices; Carefully fold the yolks into the egg whites; Fill in the greased muffin molds and bake at 160C for 20 min.

Final results

It wasn’t as difficult as I thought it’s gonna be. Good and diverese meals are the key. You must feel excited about cooking, experimenting and then enjoying the meals.

There is one important thing you need to remember. After finishing your egg fast remember to transition back. For a couple of days you should still eat eggs and gradually add other ingredients. Start with adding meat and fish. After 3 days you can start adding vegetables. And when you do 4 days of transitioning then you can continue with your regular keto meals. It’s very important to transition back to avoid unnecessary tummy aches, indigestion or diarrhea. Also be aware of a potential ‘keto flu’ if you happen to be in deep ketosis for the first time for a long time.;

And the last, the best and most rewarding thing – I AM IN KETOSIS!! The reading on Keto-mojo is proving this fact. I’m so happy, all the hard work paid off 🙂 On top of that I managed to even loose some weight! I lost 1 kg what for me is quite a lot (I’m not a big person, so each kilogram is a big thing – I went from 52kg to 51kg what I think is great).

I love this little Keto-mojo device. From now I’ll be checking my ketones, glucose and GKI more often. If you wish to get one too it’s available at www.ketotest.online or www.ketomania.co.uk . And I’ve got a little surprise for you. If you use code SUGARFREEBYMARTA10 you will receive 10% off! Happy days! 🙂

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London Keto Meet Up 18.08.2019

We had an amazing time during the last London Keto meet-up at Yummzy Café in Greenwich. First, thank you to all the organisers! Girls, you’ve done an amazing job getting everybody together! Some people travelled a long way to meet us so hats off to you for that! Second, massive thank you for the amazing host – Yummzy – Sinfully Guiltless Desserts, you’ve done a great job! Such an amazing organisation. Your cakes are absolutely delicious! Can’t believe they are vegan, gluten free and low carb!

It was lovely to meet so many like-minded people. Our little keto-community is definitely the best! Everybody is so kind, supportive and friendly. Each single one of you is a massive inspiration. We all are different; our stories are different, and our motivations vary. It’s so lovely to find out how keto changed our lives, health, quality, wellbeing, made us more creative and aware of things. We gained knowledge that is irreplaceable, and we lost kilograms that we don’t need 😉 Keto / Low carb diet is definitely the way to go.

I didn’t count exactly how many people came but I’d guess that about 50 or more, what is a great success. Keto is getting more and more popular here in UK. One person mentioned that she organised keto meet up back in 2015 and only 3 people turned up! Now the community is growing. I found it fascinating to meet so many people that you know from social media and finally put a face to the name! I’m looking forward to see you all again (and hopefully even more people will join).

London Keto Meet Up 08.08.2019