Spinach Bites recipe work for Owen. First, I log into Ketocalculator. Then I click on create/display meals. Next I click on Add Meal From Scratch or if I'm changing a current meal I click on the meal name.
The original Spinach Bites recipe is 285 calories at a 3.5:1 ratio.
- 52g frozen spinach, cooked, weigh it, then drain the water out, chop it small.
- 15g egg whites
- 13g butter, melted
- 13g olive oil
- 6g almond flour
- 4g parmesan cheese, hard block grated
- salt/pepper/pinch of garlic powder
Owen needs 265 calories at a 3:1 ratio. So, I start adjusting quantities trying to keep similar ratios of the ingredients until I get to Owen's numbers. The Ketocalculator automatically changes the ratio and calories counts for me as I adjust the quantities of the ingredients. Most Keto food ends up extremely oily, so to reduce calories and ratio like I need to do for this recipe I start by reducing the oil and butter. Owen's final recipe looks like this:
52 g raw spinach (weigh raw, then steam, drain, and chop)
16g egg whites
11g olive oil
7g almond flour
5g parmesan cheese
salt/ pinch of garlic powder
This gives him 268 calories (265 +/- 4) and a 3.02:1 ratio (at or slightly above 3:1)
Then I always make a sample of the recipe to see if it works. Sometimes changing the quantities around makes something too runny or crumbly to actually eat. If everything works out, I forward the recipe to our dietician and have her double check and approve it. Once it has dietician approval I can print the recipe and officially work it into Owen's menu. When we changed ratio from 2:1 to 3:1, I had to do this with all of Owen's recipes. Sometimes it just doesn't work and I have to scrap the whole recipe. Other times I can change an ingredient and make it work. Owen had a 2:1 cereal recipe that had almonds and pecans. When we switched to 3:1, I made the recipe work by substituting macadamia nuts for the almonds.
For anyone NOT on the ketogenic diet, I should add that these are really good. With a little less oil I think anyone would enjoy these. I plan to make some for the rest of us as soon as I remember to buy the big container of spinach at Costco!