Contrary to popular perception, bread can be made of nearly anything. Remember the story of Jack and the Beanstalk, when the giant says “Fee fi fo fum, I smell the blood of an Englishman. Be he live or be he dead, I’ll grind his BONES to make my bread.”
I have never been able to shake the desire for bread and butter. For many years, I thought I would have to do without, because I only knew bread rich in carbohydrates (the cheapest source of nutrition, which thanks to processing is now nutritionally bankrupt and therefore unsatisfying). Now I have found how easy it is to use a coffee grinder to make my own flours, and a bread machine to easily bake my own fresh bread. “Bread is the staff of life” is another biblical truth.
My favorite ketogenic four is made from fresh ground hulled raw sunflower seed. It provides about a 1:1 ratio of healthy, heat-stable fat (high smoke point) to healthy protein. The net carbs are very low, so each slice of thick, hearty bread is probably under 1 net carbohydrate. It doesn’t seem to budge my blood sugar at all, and I slather it with butter and salt.
In the past I tried hulled raw pumpkin seed and raw walnut. But these contain therapeutic oils which are heat sensitive. The degradation occurs at even low baking temperatures over 200F. So I now stick to eating them raw in my mixed nut snacks.
Other good heat-stable flours can be made from sacha inchi seed, macadamia nut, and yes, bone. You just need a good way to reduce whole bones to a fine powder meal, such as a ball mill. I guarantee that eating this way will provide you rich, satisfying nutrition which means you can eat less and feel better day by day. Dried meat also works. Simply powder it in the food grinder or coffee grinder.
For more information about using dried meat as the foundation of your bread, read what I wrote about pemmican, or the Bread of The Wilderness in my article about Meal Spacing Strategy for Type 1 Diabetes. It’s really enlightening, and explains a little about the nutritional breakdown of the ideal food: 1:1 fat:protein.
You can also make delicious keto pizza crust this way. I never liked cauliflower crust, and don’t recommend it. My suggestions have the lowest carbs anyways, which is best suited to T1Ds. If you only have T2D then you can do ok on things like almond flour and coconut flour. Those aren’t low-carb enough for my taste though.
Baking is a fun hobby. Read my article on baking breads to get the full scoop.