Ketokulich for Easter: nutritionist told about the subtleties of preparing a healthy dessert

One of the important attributes of Easter, in addition to dyed eggs, are kulichi. This dessert is considered a symbol of resurrection and new life.

The traditional Easter kulich is very caloric. It is not suitable for those who watch the figure, however, there are alternatives. Today we will tell you about an unusual dessert recipe – ketokulich.

What we will tell you about

What is ketodiet?

Ketogenic diet, or ketodiet is a kind of low-carbohydrate diet. Its meaning is to get the maximum amount of energy from fat and protein, rather than carbohydrates. This diet implies that up to 90% of your daily calories will be derived from fat.

Endocrinologist, nutritionist at the Medical On Group network clinic in Odintsovo city

“Ketodiet can be used for certain medical conditions, for example, to reduce the frequency of epileptic seizures in children. It is also being tried for obesity, but only as a short-term dietary change to help kick-start the weight loss process.”

Ketodiet aims to get the body to use another type of fuel instead of glucose, which comes from carbohydrates (such as grains, legumes, vegetables and fruits). That alternative fuel that is used during ketodiet is ketone bodies produced by the liver from stored fat. Getting the organ to produce them requires eating less than 50g of carbohydrates per day, as well as limiting protein.

The ketodiet utilizes large amounts of healthy unsaturated fats (nuts, seeds, avocados, olive oil, etc.), significant amounts of saturated fat from oils (palm oil, coconut oil), lard, butter, and cocoa butter. Fruits are excluded almost completely, as they are rich in carbohydrates. Only small amounts of berries are allowed.

Vegetables, which also contain carbohydrates, are limited to leafy greens, cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumbers, celery and zucchini.

Risks of the ketodiet

Like any diet, this diet has its drawbacks. One of the main dangers is the high saturated fat content, which increases the risk of cardiovascular disease.

Moreover, high amounts of fat can aggravate liver, kidney and pancreatic diseases. By limiting vegetables, fruits and grains, the risk of micronutrient deficiencies, including selenium, magnesium, phosphorus and vitamins B and C, is increased.

Following any restrictive diet is virtually impossible and dangerous for long periods of time. Once normal eating habits are resumed, the weight tends to return.

Benefits of ketokulich for those who watch the diet

On the eve of Easter, for people who follow ketodiet, the question arises how to meet the holiday with traditional treats and at the same time do not violate their diet plan. It’s hard to imagine this holiday without a kulich, and meanwhile, just 100 grams of this dessert contains more than 50 grams of carbohydrates due to sugar, wheat flour and milk.

An alternative variant of the traditional dish is a low-carbohydrate kulich, or keto kulich. Also, such a dessert is more useful for patients with carbohydrate metabolism disorders (type II diabetes, impaired glucose tolerance), as it avoids blood sugar spikes.

Replacing wheat flour with almond flour would be a great option for people who are medically compelled to follow a gluten-free and lowFODMAP diet (a nutrition model that helps people struggling with irritable bowel syndrome).

Ketoculich recipe

The principle of making ketokulich is not much different from any baked yeast dough, but there are some subtleties. Since ketokulich is heavier and moister, the dessert will be more dense in structure. Be sure to weigh all ingredients using a cooking scale, this will provide more predictable results.

All ingredients should be at room temperature.

Instead of wheat flour, almond flour is most often used with the addition of psyllium (a powder made from plantain seed hulls), which gives the dough a fluffier texture. Also necessarily added whey protein isolate – it does not let the kulichi “fall” immediately after baking. Dry ingredients should be finely ground beforehand.

Ingredients:

• 11 g active dry yeast (sachet);
• 80 ml of warm unsweetened almond milk to activate the yeast;
• 2 tablespoons of inulin for yeast activation;
• 5 large eggs, room temperature;
• 75 g melted butter;
• 80 ml warm unsweetened almond milk, in addition to that used for yeast activation;
• 2 teaspoons vanilla extract;
• 450 g almond flour;
• 50 g whey protein powder;
• 120 g inulin;
• 3 teaspoons leavening agent;
• 1/3 teaspoon xanthan gum;
• zest of 1 orange;
• zest of 1 lemon.

Preparation:

1. Activate the yeast by adding it to half of the warm almond milk along with two tablespoons of inulin. Cover with a lid and leave in a warm place for 10 minutes until foamy.

At this stage, regular sugar (maple syrup or honey) can also be a substitute for inulin, as the yeast “utilizes” this sugar by releasing carbon dioxide.

2. In a large bowl, mix the dry ingredients: almond flour, whey protein powder, sweetener, leavening agent, orange and lemon zest, and xanthan gum.

3. In a second bowl, whisk the eggs until frothy. Then add the melted butter, yeast mixture, remaining almond milk and mix well. Add the dry ingredients and mix thoroughly until smooth. The dough will be slightly sticky to your hands.

4. Fill the kulich molds (they should be small in size) half or two-thirds full of dough. Cover them with a towel and put them in a warm place for two hours, until the volume of the dough has almost doubled.

5. Preheat the oven to 175°C. Bake for 40-45 minutes or until a skewer comes out dry. After 15 minutes, cover the molds with aluminum foil to avoid excessive browning.

Avoid sudden temperature changes and drafts during cooking.

To decorate the kulich, you can prepare a glaze from equal amounts of lemon juice and erythritol (previously ground into powder). Combine a small amount of sweetener and lemon juice and apply immediately to the kulich. Sprinkle almond petals or bitter chocolate chips on top.

Enjoy!