KETO DOUGH WITH QUARK CHEESE

 

If you want to learn how to prepare a keto dough with quark cheese, low in carbohydrates and very filling, in this post I propose an easy and very quick recipe.

When you read

You may find it curious and wonder what it could be about. The word “keto” is a diminutive of “ketogenic”, and refers to the ketogenic diet.

At this point in the film, you surely already know where this is going, if not, keep reading, I will explain it to you in the simplest way possible.

The ketogenic diet (keto) focuses on the intake of foods rich in healthy fats or “good fats” and on reducing the consumption of foods rich in carbohydrates, these are cereals, sugar, starches, etc.

To explain it in a very basic way, it is a “low carb” diet (low in carbohydrates), taken a little further.

 

The keto dough with Quark cheese and bacon is suitable for “low carb” diets

 

What is a “low carb” diet?

Broadly speaking, it is one in which the distribution of macronutrients changes with respect to “balanced” diets, decreasing carbohydrates and increasing proteins and fats.

This changes depending on what we want to achieve and the needs of the individual. We can reduce carbohydrates more or increase proteins. A possible distribution for a low carb” diet would be as follows:

Carbohydrates 35%

Proteins 15-20%

Fats 40-50%

Compared to the classic “balanced” diet, generally represented by the Mediterranean diet, which presents the following distribution of macros:

Carbohydrates 55%

Proteins 15%

Fats 30%

 

 

This dough keto with quark cheese and bacon is perfect for a “low carb” diet, because it contains healthy fats from almonds, high biological value proteins from eggs, as well as dairy products that provide protein and fat, it provides few carbohydrates and best of all, it is very satiating.

Looking at the distribution of macronutrients in a “low carb” diet, you are probably wondering how this distribution is done in the keto diet.

 

The keto diet limits the consumption of carbohydrates and proteins in favor of fats.

 

Macronutrient distribution in the ketogenic diet (“keto”):

The ketogenic diet, in its strictest version, is characterized by the fact that less than 20 g of carbohydrates per day.

This very low amount of carbohydrates represents around 4% of daily energy requirements. Protein consumption should also be limited, as excessive protein consumption can lead to an increase in blood glucose.

The rest will be fats until you reach your energy requirements.

The percentages in a keto diet would be as follows:

Carbohydrates 4%

Proteins 25%

Fats 71%

To implement a plan of this type, you need the help of a professional to guide you and help you choose the best options. In addition, a prior anthropometric study is necessary.

If you want to know more about these types of diets, there is a lot of information on the internet, large dedicated portals to nutrition they talk about it, so you won’t have any problems when it comes to finding it.

I am preparing an entry on this topic, in my line, very simple and easy to understand, where you will learn what it consists of, how our body works when we adopt it and some practical examples.

Now that I have shed a little light on what a “keto” diet entails, let’s continue with the recipe.

 

This keto dough is similar to a quiche without dough, but with almonds, denser and more consistent.

 

To make this dough you need few ingredients, ground almonds, eggs and cheese, on this occasion I have used quark cheese, but you can use cottage cheese, cream cheese or even Greek yogurt, and in all cases the result will be similar.

The touch is undoubtedly given by the smoked bacon and the spices you want to put in it, I added salt and pepper, dried thyme, oregano and onion powder.

It is cooked in the oven for about 20 minutes at 180ºC, very easy.

Have youCan you try it?

 

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