Lifestyle for Healthy Feet

Tag: Breakfast

  • 🫓 Keto Chapati with Bamboo Fiber Flour

    Low-Carb | High-Fiber | Gluten-Free | Diabetic-Friendly

    Looking for a keto-friendly alternative to Indian flatbread? This Keto Chapati is soft, flexible, and made without grains or gluten – perfect for anyone following a low-carb, diabetic, or high-fiber diet.

    Made with bamboo fiber flour, ground flaxseed, and psyllium husk, it holds together well and delivers satisfying texture and taste without the carbs.

    🧾 Ingredients (Makes 4 chapatis):

    • 6 tbsp bamboo fiber flour (~40 g)
    • 2 eggs
    • 2 tbsp ground flaxseed
    • 1 tsp psyllium husk powder (optional but recommended for structure)
    • 1 tbsp olive oil
    • ~4–6 tbsp warm water (add gradually)
    • Pinch of salt

    👩‍🍳 Instructions:

    1. In a bowl, combine bamboo fiber flour, ground flaxseed, psyllium husk, and salt.
    2. Add eggs and olive oil, then gradually mix in the warm water to form a soft, sticky dough.
    3. Let the dough rest for 10 minutes – the fiber will absorb moisture and become pliable.
    4. Divide the dough into 4 equal parts.
    5. Roll each piece between two sheets of baking paper or on a silicone mat to form thin, round flatbreads.
    6. Heat a dry non-stick pan over medium heat (no oil needed).
    7. Cook each chapati for 1.5–2 minutes per side, until golden spots appear. Press lightly with a spatula if needed.
    8. Serve warm as a wrap, side bread, or with curries.

    🔥 Pan Tip:

    Always cook on a dry pan, just like traditional Indian roti. The olive oil in the dough is enough – no need to add more fat when cooking.

    🔢 Nutrition Per 1 Chapati (1/4 batch):

    NutrientAmount
    Calories~110 kcal
    Protein~5 g
    Fat~8 g
    Carbohydrates~2 g
    Fiber~6 g
    Net Carbs~0 g

    ✅ Why You’ll Love It:

    • Soft and flexible – easy to roll or fold
    • High in fiber – great for digestion and blood sugar balance
    • Gluten-free and grain-free
    • Easy to store and reheat

    🧊 Storage:

    Keep in the fridge for up to 2 days, or freeze between parchment sheets. Reheat in a dry pan or briefly in the microwave with a splash of water.

  • 🌿 Discover Bamboo Fiber Flour: A Low-Carb Boost for Your Baking!

    Bamboo fiber flour is a unique, plant-based ingredient growing in popularity among low-carb and keto dieters. Made from the inner fibers of bamboo plants, this flour is extremely low in carbohydrates, high in fiber, and naturally gluten-free. It has no strong flavor of its own, which makes it a perfect base for both sweet and savory bakes.

    Bamboo flour adds bulk and structure to baked goods without increasing the carb count – ideal for anyone watching their blood sugar, managing diabetes, or following a ketogenic lifestyle.

    🧁 Bamboo & Almond Flour Muffins (Keto-Friendly)

    These muffins are light, fiber-rich, and fully low-carb thanks to bamboo fiber flour and almond flour. Perfect for people following a keto or diabetic-friendly diet.

    Ingredients (makes approx. 12 muffins):

    • 2 cups bamboo fiber flour (approx. 80g)
    • 1 cup almond flour (approx. 96g)
    • 2 tsp baking powder
    • 1 tsp baking soda
    • ½ cup melted butter (approx. 113g)
    • ½ tsp salt
    • ½ cup erythritol or xylitol (approx. 100g)
    • 1 cup unsweetened almond milk (240ml)
    • 2 eggs (approx. 100g total)

    Instructions:

    1. Preheat oven to 175°C (350°F).
    2. In a large bowl, mix bamboo fiber flour, almond flour, baking powder, baking soda, and salt.
    3. In another bowl, whisk melted butter, sweetener, eggs, and almond milk.
    4. Combine wet and dry ingredients until just mixed.
    5. Divide batter into 12 greased muffin cups.
    6. Bake for 20–25 minutes or until golden and firm.

    🔢 Nutrition Facts (Per 1 Muffin — 1/12th of batch):

    NutrientAmount
    Calories~145 kcal
    Protein~5.5 g
    Fat~12 g
    Carbohydrates~5 g
    Fiber~6 g
    Net Carbs~<1 g

    ✅ These muffins are low in digestible carbohydrates and high in fiber, making them ideal for keto or diabetic diets.

    💡 Why Bamboo & Almond Flour?

    Both flours are:

    • Gluten-free
    • Low-carb
    • Blood sugar friendly
    • Rich in fiber (bamboo) and healthy fats (almond)

    This makes the combination perfect for people who want to enjoy baking without compromising their health goals.

    🦶 Foot Health Tip

    If you’re diabetic or at risk, limiting carbs while boosting fiber helps stabilize blood glucose – reducing the risk of nerve damage and foot ulcers. Recipes like these are not just tasty – they’re a step toward better foot health.