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Nut-Free, Keto Foods The Whole Family Will Love

If you follow a nut-free or ketogenic diet (or both!) you’ve likely had times where you feel like your diet is severely restricted. Making it so you cannot enjoy food, in the same way, as others. If the same old recipes and meals are stopping you from enjoying your food or making it hard to stay on track, we’re here to help. 

Are Nuts Allowed When Keto?

Nuts are neither completely banned or approved while following a ketogenic diet. They fall into somewhat of a grey area. Most nuts are high in protein and fat which is encouraged on a ketogenic diet, but they are often also very high in carbohydrates. As the main factor of a ketogenic diet is to cut carbs, this means eschewing nuts. In the case of peanuts, they are also classed as legumes - legumes are not readily permitted while keto either. 

It is possible to consume nuts in small amounts while keto. However, with a single-serve of almonds serving up 10 grams of carbs out of a daily allowance of around 50 grams, it’s not the best use of your carbohydrate intake.  

The Dangers Of Nuts

Even if not keto, nut allergies are rapidly becoming more common. With around 1% of the American population now living with a nut allergy, it’s worth finding safe alternatives to nuts. 

Nut allergies can trigger anaphylaxis in those affected, meaning they are unable to breathe and could potentially die. Nut allergies may also present with:

  • Hives
  • Swelling of the lips and face
  • Runny nose
  • Vomiting
  • Cramps
  • Nausea and more 

Even the smallest amount of cross-contamination could make someone with anaphylaxis very ill and endanger their lives.    

What About Other Allergens?

There are 8 recognized allergens, peanuts being one of them. Oftentimes products that are created as nut-free, will still have possible exposure to these as well as sesame, yet another common allergen. This cross-contamination often means that the dietary needs or food choices of those with allergies are even more limited. 

How Beyond The Equator Makes Variety Easy 

With nuts now banned from most school environments and the ketogenic diet being ever more popular, what are your options? At Beyond The Equator, we have made it our focus to create delicious ingredients that are free of the top 8 allergens and sesame - with a production line free of cross-contamination.

Our 5 Seed Butter is high in protein and low in carbs and completely nut-free, making it ideal for those following a ketogenic diet and those with allergies. With our newest product range of seed flours, namely Pumpkin, Sunflower, and Watermelon, it is easier than ever. 

Our products not only taste great and are incredibly versatile but they are also packed with superfood nutrition to nourish your body. Simply follow your usual recipes or try some new ones and swap out your regular flour one-for-one 

Recipes

Keto Cinnamon Muffins 

This recipe from Keto In Pearls, will have you feeling churro vibes.

Ingredients

  • ½ cup powdered sweetener 
  • 5 tablespoons butter, softened
  • 1 teaspoon vanilla
  • 2 eggs
  • ½ cup half and half
  • 1 ½ cups pumpkin seed flour
  • 1 tablespoon ground flaxseed
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • ½ teaspoon ginger
  • ½ teaspoon nutmeg

For Cinnamon Sugar Topping

  • 4 tablespoons butter, melted
  • ½ cup granulated sweetener 
  • 2 teaspoons cinnamon

Method 

  1. Preheat the oven to 350 degrees. Grease muffin tin and set aside.
  2. In a medium-sized mixing bowl, beat butter, powdered sweetener, and vanilla together.
  3. Add eggs and milk. Mix well and set aside. 
  4. In a separate mixing bowl, whisk or sift dry ingredients together including almond flour, flaxseed, baking powder, cinnamon, ginger, and nutmeg. 
  5. Mix dry ingredients into wet ingredients until well blended.
  6. Evenly distribute the batter into muffin tins.
  7. Bake 18 to 20 minutes or until a toothpick inserted comes out clean.
  8. While muffins are cooling, combine granular sweetener and cinnamon in a small bowl.
  9. Brush muffins with butter on all sides, place into the cinnamon-sugar mixture, and roll to coat. Repeat with all muffins.
  10. Store in an airtight container for up to 1 week.

Lemon Cherry Breakfast Cake 

Try this recipe of ours for a delicious breakfast treat.

Ingredients 

  • 1/4 cup 5 Seed Butter
  • 1/4 cup lemon juice
  • 1 lemon zest
  • 1 cup oat milk
  • 1 1/3 cup oat flour
  • 1/3 cup Watermelon Seed Flour
  • 1/2 cup coconut sugar
  • 1/2 teaspoon baking soda
  • A pinch of salt
  • 1/2 cup frozen cherries or any berries!

Method

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Oil two 6 inch cake pans (or one 8-9 inch pan).
  3. Mix everything together then evenly pour into the pans.
  4. Bake for around 15-20 minutes.
  5. Serve with whipped cream, berries, and syrup. 

Keto Schnitzel 

For a keto and nut-free crumbed schnitzel, this recipe from Ditch The Carbs is a winner.

Ingredients

  • 4 pieces pork schnitzels
  • 100 g (1 cup) seed flour 
  • 1 tbsp dried rubbed sage
  • salt and pepper to taste
  • 2 eggs - beaten
  • oil for frying

Method

  1. In one small dipping bowl (or saucer) beat the egg(s) with a fork. In another dipping bowl (or saucer) add the almonds, sage and salt/pepper.
  2. Dip 1 pork schnitzel in the egg mixture on both sides. Lift to drain the excess egg from the schnitzel.
  3. Place the pork schnitzel in the almond and herb mixture, turning a few times to ensure it is completely covered.
  4. Place each pork schnitzel in the frying pan as you make them. Cook on medium heat until both sides are golden. Test to ensure the meat is cooked through to the center.

Nut-free And Keto At Breakfast, Lunch, And Dinner 

It is easy to see how just some simple switches to 5 Seed Butter and Seed flours can help you diversify your diet. Allowing you to enjoy a delicious variety of foods at any time of day with the bonus of added nutrition. High in vitamins and minerals, packed with protein, and low in carbohydrates, our range of nut-free, keto products should be the new staples in your pantry. Try Beyond The Equator today!

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