My Keto-Asian Meals
Good Morning (my time)
Today I’m going to fulfil my promises to some of the group member for their request on ketofying their past beloved high carb Pasta & Noodles, and turn them into the “protein source foods” to be tailored by anyone (Fellow Ketoers) for their Keto macros plan by combining them with other fatty ingredients in any recipes.
Now I’m going to show you my experiment for the pasta and noodles recipes. I hope u guys like this recipes, so it is worth the waiting until now at Monday on
Here it goes
100g Keto-Flour Formula (The Basic Keto-Flour)
70g Inulin Powder
20g Casein Protein Isolate
10g Whey Protein Isolate
(Net Carb : 2,4g / Protein : 26g / Fat : 0,4g)
1) Keto-Pasta / Spaghetti / Fettucine
For 2 serving size
10g Psyllium Husk
50g Whole Egg (one medium egg)
30g Egg Yolk (2 egg yolks)
(Net Carb : 4,8g / Protein : 38g / Fat : 19,2g)
* Net Carb per serving size = 2,4g
Combine all the ingredients in the bowl of a food processor. Pulse until combined, then run the processor until a rough crumble is formed.
Remove the dough from the food processor and press them into a dough. Rest the dough for 30 minutes on a ziplock bag, then proceed with kneading the dough over a sill plate so you won’t need bench flour (but if you do need one, use the inulin powder or egg yolk powder as the bench flour)
Divide the dough into two equal portion, then shape them into 2 inch wide rectangles before proceeding to Pasta Machine
Follow the Pasta Machine instruction for rolling the pasta dough or see the picture above. (I use the 5th setting as the maximum setting for pasta thickness)
Rest the rolled dough for another 15 to 30 minutes to make them dryer.
Continue with shredding the pasta with the shape that you choose such as Fettucine setting or Spaghetti setting. For Lasagna leave the pasta in long sheets and for Ravioli, cut the rolled out pasta into 2 inch square pieces. Dollop the filling in the middle of a square of pasta. Brush the edges of pasta with an egg wash. Place another pasta square on top and press down, crimping the edges.
Dehydrate the shaped pasta on a baking tray in your backyard for 2 to 3 hours to evaporate the moisture within, it will also slightly cook them and prevent them from sticking to each other if you decide to store them in the refrigerator with ziplock bags, otherwise cook them right away.
To cook the pasta, bring a large pot of salted water to boil. Put pasta shape of your choice into the boiling water. When pasta rises to the surface, take a little piece and taste it. You should be able to bite into it without falling apart, it’s a fine line. One moment it’s al dente, and the next it’s one big ball of mush, so watch the pot. Cooking times will vary for the different shape. The rule of thumb is the thinner the shape the faster it cooks.
Scoop up the cooked pasta with spider strainer into a colander. Rub coconut oil into the warm pasta, and place pasta into baking tray to cool before use.
Use the cooked pasta for your favourite pasta dishes
2) Keto-Noodles / Hokkien Mee / Mee Goreng
For 2 serving size
10g Psyllium husk
2g Sodium Bicarbonate & Potassium Bicarbonate – Kansui (or just Baking Soda but heated first on the oven at 300F for 10 minutes)
50g Warm Water
(Net Carb : 3,4g / Protein : 26g / Fat : 0,4g)
*Net Carb per serving size = 1,7g
Follow the instruction as The Keto-Pasta procedures, but use the Pasta Machine setting up to stage 3 for Hokkien Noodles and stage 5 for Mee Goreng.
Use the spaghetti setting on the Pasta Machine to shred the rolled dough
Cook the noodles with the same method as Keto-Pasta, then use it right away for making the Hokkien Mee or Mee Goreng recipes.
3) Keto-Pho Noodles / Kwetiauw
For 2 serving size
80g Inulin Powder
20g Casein Protein Powder
(Net Carb : 2,3g / Protein : 17,2g / Fat : 0,3g)
* Net Carb per serving size = 1,2g
Combine the dry ingredients with a whisk on a big bowl. Add the water all at once and mix well
Microwave the dough at 500W for 30 seconds, and then mix well with a spatula. Microwave for another 30 seconds. When the dough comes together, take it out of the bowl by scooping it out from the bottom with spatula. Microwave in additional 30 second increments if needed
The dough will be very hot, so press and roll it out with spatula, being careful not to burn yourself. When it cools down enough, knead the dough with your hands.
Use a rolling pin and roll the dough out. It’s pretty hard to roll out, but give it your best shot
It’s hard to roll this dough out very thin, so slice it about 1 to 2 mm thick (I use a transparent Tupperware lid as my cutting guide)
Loosen the noodles and they are done. Bring a generous amount of water to boil with 1 teaspoon of salt, and boil the noodles for 30 seconds to 1 minutes. When they float to the surface, drain with a spider strainer and rinse in plenty of cold running water to stop the cooking process.
Give some coconut oil to keep the noodles separated and use it right away for making the Keto-Pho Noodles or Kwetiau recipes