Let’s make 40 walnut cookies, using lupin flour (can be replaced with almond flour) and peanut butter. These are cookies without sugar or any other sweetener and without cereal flour; they’re easy and quick to prepare. They are sugar-free, flour-free, butter-free, milk-free. They contain few carbs (5 cookies contain only 3 grams of carbohydrates, 10 g of fat and 7 g of protein). Suitable for those following a Keto diet.
The ketogenic diet has become my passion. My first encounter with this eating plan was two years ago, thanks to Dr. Uliano’s course. From the start, I found it easy to design keto recipes while always keeping the K_Ratio under control—that is, the ratio between fats consumed and the sum of proteins and carbohydrates. A high K_Ratio (greater than 1) means fats in grams exceed proteins and carbohydrates, leading to a higher level of ketosis. At the end of this recipe you will find the example of the K_Ratio for the cookies we are about to prepare.
- Difficulty: Very easy
- Cost: Affordable
- Preparation time: 5 Minutes
- Portions: 40Pieces
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 28.76 (Kcal)
- Carbohydrates 0.96 (g) of which sugars 0.24 (g)
- Proteins 1.17 (g)
- Fat 2.32 (g) of which saturated 0.18 (g)of which unsaturated 0.54 (g)
- Fibers 0.15 (g)
- Sodium 7.50 (mg)
Indicative values for a portion of 5 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 3.5 oz walnuts
- 3 tbsp peanut butter (unsweetened)
- 1/2 cup lupin flour (or almond flour)
- 1 egg
- Half teaspoon baking powder
- 2 tbsp soy milk (or another variety, but always unsweetened)
Tools
- 1 food processor with blades
- 1 rolling pin
- 1 parchment paper
- 1 baking sheet
- 1 cookie cutter 2 in diameter
Preparation
Place the walnuts in the bowl of a food processor with blades and pulse for a few moments until you obtain a coarse, crumbly flour.
Add the peanut butter, the egg, the lupin flour, the baking powder and the milk. Pulse again until you have a slightly sticky mixture.
Transfer the mixture to the work surface and work it with a spatula until you form a homogeneous dough ball.
Place the dough between two sheets of parchment paper and roll it out with the rolling pin into a thin sheet about 1/8 inch thick.
Cut out cookies with an appropriate cutter. Transfer the cookies to a baking sheet lined with parchment as you go.
Position the baking sheet one level below the center. Bake in a preheated oven at 338°F for 15 – 20 minutes
Storage
Walnut cookies keep for 1 week
Questions and Answers
What is the ketogenic ratio of these cookies?
The ketogenic ratio (K_Ratio) of the cookies is 1.5, therefore suitable for the Keto diet.
What is the formula to calculate the K_Ratio?
The formula is: (0.9 x Fats) + (0.46 x Proteins) : (1 x Carbohydrates) + (0.1 x Fats) + (0.58 x Proteins).
What can I substitute for lupin flour?
With almond flour or coconut flour.
How many days do these cookies keep?
They are so thin and crunchy that they keep longer than common soft cookies. About 1 week.
How thin should these cookies be to yield 40 pieces?
About 1/8 inch thick.
What is the diameter of the cookie cutter?
About 2 inches
