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Keto Coconut Curry Chicken with Keto Naan breads

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It was curry night so I found this recipe online. I changed a few things: adding the onion and garlic together. I then I used a good quality tikka masala spice paste and cooked it off in oil once the onions were softened and then added water to prevent burning. I think this gives a better flavour. At the end, I added 1 1/2 tablespoons of Garam Masala and a whole bag of baby spinach. I prefer spice not heat in my curries. Simmer to let the sauce thicken to your preference. I added a little more creamed coconut to help thickening at the end.

Everyone needs a naan bread to scoop up their curry. These were very easy to make and the recipe was accurate. They puffed up slightly and had a good texture. Next time I will focus on the shape more. It was a bit rushed making two recipes for one meal. I planned on making Keto onion bhajis but ran out of time.

The whole meal was delicious and spicy without too much heat. I made turmeric mushroom cauliflower rice to go with it. These are recipes that I will be making again. Enjoy!

Coconut Chicken Curry

Prep time: 5 mins | Cook time: 25 mins | Servings: 6 servings

Nutrition per serving (3/4cup): calories 251 | fat 17g | total carbs 8g | net carbs 6g | fibre 2g | sugar 2g | protein 14g

Ingredients:

  • 2 tbsp olive oil
  • 1/2 large onion, chopped
  • 450g chicken breast, diced
  • 1 tin chopped tomatoes
  • 200 ml coconut cream
  • 1/4 cup chicken stock
  • 4 cloves garlic, minced
  • 1 1/2 tbsp curry powder (+1 tsp cumin if your curry powder doesn’t include it) (I used Garam masala instead)
  • 2 tbsp Tikka masala spice paste
  • 1 tsp ground ginger (I didn’t need to use this)
  • 1 tsp paprika
  • 1/2 tsp sea salt
  • 180g spinach

Note: my changes are in bold.

Method:

  • In a pan, heat the oil over a medium heat. Add the onion, sauté for around 7-10 minutes, until translucent and browned.
  • Add the garlic and spice paste with a little bit of water to prevent burning (I used an Indian spice paste) to the pan, and cook for around 2-3 minutes, so the spices cook off.
  • Push the onion to the side, increase the heat to medium-high. Add the chicken to the pan, and more oil if needed, so it doesn’t stick. Cook the chicken for around 1-2 minutes, until the outside is browned.
  • Add the tomatoes, coconut cream, and chicken stock. Stir everything together, adjust salt to taste.
  • Bring the mixture to a boil, then reduce to a simmer, cover and allow to cook for around 15-20 minutes or until the chicken is cooked through, and the sauce has thickened. I added 1 1/2 Tablespoons of garam masala at the end, mix in and cook for another 2-3 mins. I also added spinach at the end to my curry.
  • I served my curry with cauliflower turmeric rice and naan breads (see below for the recipe).
  • Serve & enjoy!

Keto Naan Bread (gluten-free, low-carb, vegan)

This is the original recipe

Prep time: 5 mins | Cook time: 12 mins | Servings: 6

Nutrition per serving (55g): calories 91 | total carbs 12.5g | protein 3.5 g | fat 6.4g | fibre 8.9g | net carbs 3.6g|sugar 1.4g

Ingredients:

Dry ingredients:

  • 75g coconut flour
  • 2 tbsp psyllium husk powder
  • 1 tsp xanthan gum
  • 1 tsp baking powder
  • a generous pinch of salt
  • 1 tbsp nigella or sesame seeds

Wet ingredients:

  • 240 ml hot water
  • 60g full fat natural yoghurt (I used lactose-free)
  • 2 tbsp coconut oil, melted

Topping: (I used a few sesame seeds but next time I will brush with melted butter)

  • 2 tbsp coconut oil / butter / olive oil melted
  • handful chopped parsley or coriander
  • generous pinch of salt

Method:

  • Preheat oven to 180 degrees celsius.
  • Mix all dry ingredients together in a bowl, make sure there are no lumps.
  • Add the wet ingredients, and stir together until a dough forms.
  • Form the dough into a ball, and allow sit for a few minutes, until the coconut flour and psyllium husk have absorbed all the moisture and the dough is no longer sticky.
  • Cut the dough into 6 equal sized pieces, and roll them out between two sheets of grease-proof paper, into long flatbreads around 1/2cm thick. Place on a baking tray and remove the top piece of grease-proof paper. Optional: sprinkle with sesame/nigella seeds.
  • Bake for 12-15 minutes, or until browned (baking time will vary depending on thickness). If large air bubbles form, pierce with a fork during baking.
  • Top with melted butter/olive oil/coconut oil, sprinkle with more salt, and chopped parsley or coriander before serving.

Low-carb hearty chicken and vegetable stew

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It is pretty gloomy here what with ice, snow and lockdown. I feel the need for warming and comforting meals. What I don’t want is to emerge into spring (hopefully) with an additional stone in weight round my middle so I’m focussing on low carb, sugar-free and healthy fats. This recipe meets my needs. I like simple recipes and preferably one-pan dishes. At first read it seemed complex – two pans for a stew! However, it was relatively easy. I swapped out courgettes for chestnut mushrooms. The thickener for the stew is blended cauliflower which is easy if you have an immersion blender. Mine broke a while ago and I used a potato masher so its not as smooth as the picture on the original recipe website. However, the flavour and texture of the stew are amazing. I thought cauliflower was bland but it truly added to the flavour.

It is well-worth trying this recipe and looking at ways to make it your own by changing out ingredients for other keto-friendly ones. I have to admit that I was still hungry after eating it though. I will probably add broccoli next time for more colour too. You could thicken the stew by whisking in a small amount of xanthan gum (start with 1/4-1/2 tsp) and make a large portion of cauliflower mash as a side. I will be making the stew again but with variations. It makes 4 servings.

Prep time: 15 mins Cook time: 40 mins

Nutrition per serving: calories 568 | protein 40g | fat 39g | net carbs 10g

Ingredients:

  • 2 tbsp butter (I used a lactose-free butter)
  • 250g celery stalks, diced
  • 2/3 cup onion, diced finely
  • 2 garlic cloves, finely chopped (I used garlic puree)
  • 1 tsp dried thyme (I wouldn’t use this again as it floated on the surface; smoked paprika would be better and give depth)
  • 1 tsp salt
  • 1/2 tsp ground black pepper
  • 800g boneless chicken thighs (None of us like chicken thighs so I used chicken breast)
  • 5 cups chicken stock (I used vegetable stock)
  • 1 green bell pepper, cut into 1/4 inch
  • 200g courgette, cut into chunks (I chose not to use courgette, instead I replaced it with chestnut mushrooms)
  • 400g fresh or frozen, cauliflower
  • Salt & ground black pepper, to taste
  • Fresh parsley, for garnishing (optional) (I didn’t fancy going out in the garden to find some!)

Method:

  • Melt the butter over a medium-high heat. Add the celery, onion, garlic, thyme, salt and pepper. Cook until softened, and the onions translucent, for around 7-10 minutes.
  • Dice the chicken, add and cook for 5 minutes, stirring frequently.
  • Reduce the heat to medium-low, add half of the chicken stock to the pot. Cover and let simmer for 15 minutes.
  • In a different pan, add the cauliflower and remaining chicken stock. Bring to a boil, and then reduce to a simmer. Cover, and simmer for around 5 minutes, until the cauliflower is softened. Then blend with an immersion blender or hand mixer until smooth. (My immersion blender exploded a while ago, so I mashed the cauliflower instead). I have now ordered an immersion blender!
  • Combine the chicken mixture, with the cauliflower (this creates a thick base for the stew). Add the green pepper, courgette (I replaced the courgette, and used mushrooms instead) and stir together. Let the mixture simmer for around 30 minutes.
  • Ladle the stew into bowls, season with salt & pepper to taste, and enjoy!!

Note: This is quite a thick stew, if you prefer a thinner consistency, add some more chicken stock.

Keto low-carb vegetable soup: vegan, gluten-free

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On Sunday I went for a walk in the local Mere Sands Wood. It’s a nature preserve that covers 42 hectares of woodland and wetlands with lakes, walking paths and wildlife viewing. I knew we were heading for a national lockdown so needed to walk in nature as an antidote to the barrage of bad news. It was wonderful, snowy and icy cold with the quietness that only comes from a snowy landscape. I saw many robins and heard the cacophony of noise from the many varieties of ducks and geese on the partially frozen mere. I have added a few photos.

After that, I needed a warming soup. This is one of the best soups I’ve ever made. It’s warming, thick and hearty which is just what I needed coming in from the cold. I also added a teaspoon of smoked paprika which I find adds a depth of flavour to soups and casseroles. The recipe is accurate and the carbs come from vegetables. It tastes very mediterranean. The recipe makes 10 servings.

Nutrition (1 serving = 1 cup): calories 79 | fat 2g |protein 2g | total carbs 11g | net carbs 8g | fibre 3g | sugar 5g

Ingredients:

  • 2 tbsp olive oil
  • 1 large onion, diced finely
  • 2 large bell peppers, diced finely (I used red peppers)
  • 4 cloves garlic, minced
  • 1 medium cauliflower, cut into 1 inch florets
  • 2 cup of green beans, trimmed cut into 1 inch (I used the fine green beans)
  • 2 cans of chopped tomatoes
  • 8 cups chicken stock (or vegetable stock) (I used vegetable stock)
  • 1 tbsp Italian seasoning
  • 2 dried bay leaves (optional) (I didn’t use these)
  • pinch of sea salt (optional)
  • pinch of black pepper (optional)

Method:

  • Heat the olive oil in a pan, over a medium heat.
  • Add the onions and peppers. Sauté for 7-10 minutes, until the onions are translucent and browned.
  • Add the garlic to the pan, sauté until fragrant.
  • Add the cauliflower, green beans, chopped tomatoes, broth, and Italian seasoning.
  • Taste, and adjust the seasoning if needed.
  • If using, add the bay leaves.
  • Bring the soup to a boil. Cover, reduce heat to a simmer. Cook for around 10-20 minutes, or until the vegetables are soft and the soup thickens.

Happy New Year

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I think we are all reflecting on 2020 tonight. We are partly glad it’s over and wary of what 2021 brings. I’m grateful for a lot of things but mostly family and health. I’m also very grateful for the people who take the time to read my blog – thank you.

I hope that next year is more stable in terms of civil unrest and Covid19. it would be nice to think that people are valued equally for who they are and their contribution to society regardless of race, colour, gender, disability or sexual orientation. It would be nice if everyone did one small act of kindness each day. Not only does it make the other person feel better but it increases happiness in the person who does the act.

I wish you all health and well-being in 2021.

Take care, stay safe and keep your spirits up.

Cheers!

Connor X

Keto Kahlua: sugar-free, dairy-free

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The vanilla latte martini and the Keto Christmas cake. Showcased by my little sister who has set candles on top of a Christmas chocolate log!

I wanted to make a sugar-free coffee liqueur. My plan was to have it on Christmas Eve with the Christmas cake I had made previously and frozen. (see recipe section). We ended up having it at the end of our Christmas dinner which we ate in the evening. The vanilla latte martini made from kahlua mixed with vanilla vodka and plant-based double cream with the cake and a range of keto chocolate truffles provided the perfect ending to the meal.

The liqueur gives a kick of coffee followed by a creamy flavour. Note the small cocktail glasses used. My mother went rooting through my grandmother’s sideboard and found my great-grandmother’s glasses. I would advise caution with any cocktails as these have a creaminess that can be comforting but the alcohol content creeps up on you! Having said that, I will be having a couple tonight at New Year to see 2020 out and steel myself for 2021.

I used Absolut Vanilla Vodka for making the vanilla latte martini as its the best one for keto. This is the recipe I used for the Kahlua. There is also a recipe for Mexican coffee.

The nutritional value for a one ounce serving of the sugar-free coffee liqueur is 42kcals and 1.6g carbs.

The Christmas cake was moist, nutty and full of Christmas spices. I will certainly. be making it. again. It froze well.

Ingredients for the (Kahlua) Coffee Liqueur

  • 2 cups water
  • 3/4 cup Swerve Sweetener (Erythritol)
  • 1/8 tsp monk fruit extract or another 1/2 cup Swerve (I used Swerve)
  • 1/4 cup ground coffee I used decaf (I don’t like the bitterness of ground coffee, I used a 1/4 cup of good quality instant coffee)
  • 1 1/2 cups vodka ( I used Smirnoff Vodka)
  • 1 tbsp cocoa powder
  • 1 tsp vanilla extract (I used this vanilla powder)

Method: for the Kahlua/Coffee Liqueur

I blended the erythritol and the vanilla powder together to make it finer and distribute the vanilla throughout.

In a medium saucepan over medium-high heat, combine water, erythritol, the monk fruit extract (if you are using it) and the coffee.

Bring to a boil, then reduce heat and simmer for 10 minutes. Let cool.

Transfer mixture to a glass jar and add vodka, cocoa powder (I whisked the cocoa powder in to the mix as it was cooling) and vanilla extract (I mixed the vanilla. powder in with the erythritol) .

Seal the jar or bottle and place it in a dark, cool spot and wait at least 3 weeks, shaking the jar (bottle) every few days.

Strain the mixture through a fine mesh sieve. Then strain again through a coffee filter (this will take several day and changes of coffee filter, but it’s worth it to get all the coffee “silt” out of the mixture.

Note: As I used a good quality instant coffee, I didn’t have to do this step. I like to keep things simple and the flavour is excellent.

Vanilla Latte Martini

Vanilla Latte Martini – Low Carb and Gluten-Free

A low carb cocktail with sugar-free homemade Kahlua, vanilla vodka and cream. Great as an aperitif but rich enough to be dessert.

For 2 servings: Ingredients

  • 3 ounces vanilla vodka
  • 2 ounces homemade coffee liqueur. (Kahlua)
  • 1 tbsp cream. (I used Elmlea plant-based double cream to make it dairy-free)

Method: Fill a cocktail shaker with ice. Add the coffee liqueur, vanilla vodka and cream. Shake well and divide between two chilled martini glasses.

Each serving has 3.6 g of carbs.