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Keto Chocolate Chip Cookies

February 2, 2021RecipesWrite a comment

These were very easy to make and good to eat. The recipe was accurate in most aspects. I found the guidance about letting the almond flour dough stand for a few minutes a little unusual. I could understand it if it was coconut flour as that absorbs liquid. I was careful putting just half a beaten large egg in and it remained very moist dough, hence the use of the small ice-cream scoop. The biscuits are delicious and do firm up on cooling. Next time I am going to replace 2 Tablespoons of the almond flour with 2 Tbspns of coconut flour. I feel that will give a better result. I’m thinking maybe the next batch a mix of chocolate and chopped hazelnuts. This is a recipe that I will make regularly as it’s easy and successful. We took this batch to eat as we rambled through the sand dunes. The whole batch was eaten. Try them and enjoy!

Prep time: 5 mins | Cook time: 13-15 mins | Servings: 10

Nutrition: calories 132 | total carbs 3.6g | sugar 1.2g |fat 11.2g | fibre 1.8g

Ingredients:

1 cup/100g almond flour (or ground almonds)
1 medium egg (I used half a large egg)
2 tbsp double cream (I used plant-based double cream)
2 tbsp (30g) butter unsalted, soft (I used lactose-free butter)
3 tbsp granulated sweetener (I used soft brown erythritol)
1 tsp vanilla extract
50 g dark chocolate/chocolate chips (85% minimum or sugar free) (I chopped unsweetened dark-chocolate into chunks)

Method:

Preheat the oven to 180 degrees Celsius/160C fan-assisted/356F
Line a baking-tray with grease-proof paper.
In a bowl, combine all ingredients except the chocolate, until a dough forms.
Let the dough sit for a few minutes, so the flour can absorb moisture. (I found that my dough didn’t absorb the moisture very well, so was still quite wet/sticky).

Add chopped chocolate/chocolate chips to the dough.
Form dough balls using your hands, or spoon the mixture onto the lined baking tray. Press the dough into desired shape (1/2 cm thick). (As my dough was quite sticky, I used a very small ice cream scoop to portion my dough into balls then pressed them down to required thickness).

Bake for around 13-15minutes, or until the edges are browned (I baked them for 15 minutes). The cookies will be soft when first taken out the oven, but will firm up as they cool.
Enjoy!

Fluffy Keto Blueberry Pancakes

January 29, 2021RecipesWrite a comment

I woke up craving blueberry pancakes – big fluffy ones. Then I remembered this recipe which uses a mix of almond and coconut flours, my favourite combination. We had fresh blueberries which needed to be used, although I think frozen blueberries are better. This is an easy recipe as you just put all the ingredients except the blueberries in a blender, food processor or do it by hand. Just make sure everything is mixed in and none of the flour is sitting in the bottom of the processor. The hardest part is waiting for the batter to sit. I used coconut oil for frying. At first I thought that putting a lid on while cooking was odd but they puffed up so much. I put 6 quarter-cups of batter into the pan at one time which made it hard to flip but it’s a working day and I was hungry.

These are the best Keto pancakes that I’ve ever made. Light and fluffy with a wonderful flavour. The structure of the risen pancake is wonderful. I used three-quarters of a teaspoon of baking powder instead of half a teaspoon. I shared the pancakes with a member of my family. For serving, I kept it simple with just a curl of butter and a dash of keto syrup. The mix made 6 good-sized pancakes which is meant to be for 3 people. These are a nourishing breakfast. They have made me feel happy and content. Try them as I’m sure they will help you face the day. I intend to make up a jar of the dry mix and in future mix it up and leave it covered in the fridge over night.

Prep time: 5 mins | Cook time: 5 mins | Servings: 3 servings

Nutrition for 1 serving: calories 132 | carbs 4.1g |net carbs 2g | fat 7g | protein 7g

Ingredients:

1/2 cup almond flour
2 tbsp coconut flour
1 tsp cinnamon
1/2 tsp baking powder (I used 3/4 tsp of gluten-free baking powder)
1-2 tbsp granulated sweetener of choice (I used erythritol)
3 large eggs
1/4 cup milk of choice (I used unsweetened coconut milk)
1/4 cup blueberries, fresh or frozen (I prefer frozen)

Method:

In a blender, add all the ingredients, minus the blueberries, and mix until a thick batter remains.
Pour the batter into a large mixing bowl, add the blueberries and stir. Let the batter sit for 5-10 minutes, to thicken. If the batter is too thick, add some more milk. (The batter was just the right thickness)

Preheat a large non-stick pan over a low-medium heat. Add oil or butter. (I used coconut oil) Using quarter-cups pour the batter into the pan and cover immediately. (This gave six equal sized pancakes) . Allow pancakes to cook for 2-3 minutes, until the edges turn golden, and bubbles form on the top. Then, flip and repeat.

Once cooked, serve with a topping of your choice, and enjoy!!

gluten-free keto lactose-free low carb

Dutch oven Gumbo with Chicken, Smoked Sausage and Prawns (shrimp).

January 26, 2021Recipes2 Comments

The original recipe is cooked in an instant pot. I decided to use the Dutch oven as I don’t have an instant pot like the recipe. However, I followed the same process. It’s worth making the range of spice mixes linked below; the Cajun mix really enhanced the flavour of the gumbo. We can’t get andouille sausage here without ordering it from specialist butchers. Instead, I used Polish smoked sausage; it added to the flavour. If you add sausage check the carbs/100g on the package and then add this to the nutritional value. Mine added 3.25g of carbs to the whole dish. Rather than canned tomato sauce, I used passata (sieved tomatoes). I added diced celery half way through as the shopper needed to get it.

The gumbo was rich with a depth of flavour that was enhanced by the spice and smoky sausage. Adding the cauliflower rice made it a complete meal. I am not a great fan of prawns, but others were. Personally, I thought they didn’t add anything to the flavour. Next time I would leave them out. This was a warming rich meal. It says 7 servings, but has served 4 main meals here and one lunch. Try it as its a comforting meal, thats easily adaptable, choose the ingredients to suit yourself! To me it’s the sauce that is the real winner. Enjoy!

Prep time: 10 mins | Cook time: 20 mins | Servings: 7 cups

Ingredients:

1/2 medium white onion, diced
1 tablespoon avocado oil, or extra virgin olive oil (I used extra virgin olive oil)
3 stalks celery, diced
1 large bell pepper, diced (I used a green pepper, but any colour is fine!)
1 tsp minced garlic (I used 4 small cloves sliced)
1 1/2 tbsp cajun seasoning, see homemade recipe below (adjust to taste)
14 ounce can diced tomatoes
8 ounce can tomato sauce (I used passata instead)
2 cups chicken stock
1 lb boneless skinless chicken breast, cut into 1 inch pieces
1 teaspoon kosher salt
5 oz raw jumbo prawns (It said more but we only had 5oz frozen)
3 cups cauliflower rice
optional: 250g cooked smoked sausage (carbs 1.3g/100g)

Homemade Cajun seasoning:

2 1/2 tbsp sea salt
1 tbsp oregano
1 tbsp paprika
1 tbsp cayenne pepper
1 tbsp black pepper
1 tsp onion powder
1 tsp garlic powder

Method:

Heat oil in the dutch oven, over a medium heat.
To a small bowl, add the cajun seasoning spices and mix, then set aside.
Once the oil is hot, add the chicken and garlic to the pot, cook for around 3-5 minutes until the chicken starts to brown.

Next, add onion, bell pepper, celery, sausage (if using) and cajun seasoning to the pot. Stir for 1-2 minutes, so everything is coated in seasoning.
Then, add diced tomatoes, tomato sauce (I used passata instead), chicken stock, and salt/pepper to taste. Stir until combined.

Put the lid on and cook on a medium heat for around 10 minutes.
Then, add in the prawns and cauliflower rice, and stir. Cook for around another 5 minutes, until the prawns are pink and cooked through.

Serve & enjoy!!

Dairy Free Gluten Free keto lactose-free low-carb

Fish wrapped in Parma ham with cheese – low carb

January 22, 2021RecipesWrite a comment

I was looking for dinner ideas to use up some haddock fillets, I came across Jamie Oliver’s recipe which inspired me. It was a one-tray meal which is great for clearing up afterwards. However, I’m not keen on prawns, we didn’t have any salmon fillets and I have yet to find a lactose-free creme fraiche.

Reading the recipe, I felt that roasted vegetables topped with fish wrapped in parma ham and sprinkled with cheese would be delicious. It was! The addition of roasted sprouts added to the flavour. The fish was flaky and soft inside, and the parma ham deliciously crispy. This is definitely an amended dish worth trying.

The nutritional value for Jamie Oliver’s meal came in at 3.7g net carbs.

Prep time: 10 minutes| Cook time: 25-30 mins | Serving: 4

Ingredients:

4 haddock fillets (or a fish of your choice)
Instead of bacon, I wrapped each haddock fillet in two slices of parma ham so they were enclosed.
2 Tbsp, olive oil and 1 Tbsp butter
Spinach (fresh or frozen) (I had half a bag of fresh spinach)
Other vegetables to roast – I used a mix of broccoli and cauliflower florets and halved sprouts – all of which roast well.
4oz cheese of your choice (I used lactose-free cheddar)
4 peeled garlic cloves
Salt and pepper
Herbs (optional)

Method:

Preheat the oven to 220°C/200C fan-assisted/425°F.
Prepare your vegetables – enough for as many people as you want.
Instead of cooking the meal on the top of the cooker, put the oil and butter in a cast iron skillet (or similar tray) and toss the halved sprouts, cauliflower and broccoli florets in with the sliced garlic cloves.
Cook these for around 10 minutes, turning to help brown them. Take care not to over cook.
While these are cooking, wrap the fish in parma ham.

Once the vegetables begin to brown, add in the spinach leaves, and season.
Place the the haddock fillets on top of the vegetables.
Sprinkle grated cheese over the top of the fish.
Cook for 20-25 minutes depending on the thickness of the fish fillets. Turn the heat down a notch if anything starts to get too brown. The juices of the fish cooking and the cheese help keep the vegetables moist.

Once cooked, serve and enjoy!! I served my dish with a big portion of green salad.

gluten-free lactose-free low-carb

Keto Cinnamon Rolls (gluten-free, lactose-free, low-carb)

January 22, 2021Recipes3 Comments

Wow these are deliciously cinnamon with a tender baked texture! Great with coffee for breakfast or at any time. I love the baked results from a mix of almond and coconut flour, as it always gives a tender texture. This batch have all gone; the family devoured them. It might at first look a complex recipe, but I found it accurate and easy to make. Even the rolling up using the grease-proof paper as a guide was easy. Next time, I will get gram and ounce weight measurements, as I prefer this way of baking. I’m not a fan of cups and tablespoons for measuring ingredients.

Here is the original recipe, apart from converting it for lactose-free ingredients, I followed it as outlined. It’s a recipe that I will definitely be making again.

Prep time: 20 mins | Cook time: 20 mins | Servings: 9

Nutrition per 1 cinnamon roll: calories: 295 | fat 26g | carbs 10g

Ingredients:

Dough:

18 tbsp almond flour (1 cup + 2 tbsp almond flour)
1/3 cup coconut flour
1/4 cup erythritol
3 tbsp golden flax seed meal
2 tsp baking powder (I used a gluten-free baking powder)
1 tsp xanthan gum
1/2 tsp pink himalayan salt (I used sea salt)
3 large eggs, room temperature
3 tbsp double cream (I used a plant-based double cream)
2 tbsp butter, softened (I used a lactose-free butter)
3 tsp apple cider vinegar
2 tsp vanilla extract
3 tbsp warm water

Filling:

1/4 cup butter, softened (I used a lactose-free butter)
3 tbsp erythritol
2 tbsp ground cinnamon
10 drops liquid stevia

Cream cheese frosting:

2 oz cream cheese, room temperature (I used a lactose-free cream cheese)
2 tbsp butter, room temperature (I used a lactose-free butter)
2 tbsp powdered erythritol
10 drops liquid stevia (I didn’t need to use this)
1 tsp vanilla extract
2 tbsp double cream (I used a plant-based double cream)

Method:

Preheat the oven to 390F/200 Celsius/180 Celsius fan-assisted. Grease an 8-inch round oven dish, with butter/oil or grease-proof paper.
In a bowl, mix together the dry ingredients: almond flour, coconut flour, erythritol, flaxseed, baking powder, xanthan gum, and salt.

Add the wet ingredients: eggs, cream, melted butter, vinegar, vanilla extract, and water into the dry ingredients. Mix well until combined. Set aside for around 5 minutes, the dough will be sticky.

While the dough rests, mix the cinnamon filling ingredients: butter, erythritol, ground cinnamon, and liquid stevia together until combined. Set to one side.
With oiled hands, shape the dough into a ball, and place on grease-proof paper.

Place another piece of grease-proof paper on top of the dough. Then, roll the dough into a rectangle, to desired thinness. (Desired thinness didn’t give enough guidance so I estimated a thickness that would roll well without breaking up).

Spread the cinnamon filling onto the dough, leaving a 1-inch margin at the top empty.

Using the grease-proof paper as an aid, roll the dough (towards the empty inch) up into a tight log. Seal the edge with wet fingertips.
Cut the log into 9 equal pieces; transfer into the prepared round oven dish. (I used a ruler to measure out cuts to give fairly equal pieces)

Bake for 5 minutes, then reduce the oven temperature to 356F/180 degrees celsius/160C fan-assisted, and continue to bake for another 15-20 minutes until golden brown. If necessary cover loosely with foil to prevent burning. (I didn’t need to do that)
Whilst the rolls are baking, prepare the frosting combining cream cheese, butter, and erythritol in a bowl. Whip until light and fluffy.
Mix in the vanilla extract and stevia (I left out the stevia as the frosting already tasted sweet enough). Then, add the double cream one tablespoon at a time, until a thick spreadable icing comes together.
Once cooked, leave the rolls to cool before spreading the frosting on top. Alternatively, if you prefer a glaze, you can spread the frosting on once the rolls come out the oven.