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Broccoli cheese soup

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It’s cold, wet and windy here. Last night I needed comfort food and didn’t want a complex recipe. I love cheesed broccoli so this recipe felt right – five ingredients. Having read the original recipe, I decided to keep my interpretation of the recipe simple. We had a bag of large broccoli florets in the freezer which needed using up. I decided to use vegetable stock and plant-based double cream. I’m lactose intolerant so always use lactose-free cheddar cheese. My philosophy with soup is put the main ingredients in the pan, bring to the boil then simmer for the allocated time; 15 minutes worked well. At this point, I liquidised the soup in the Ninja processor as it’s far more efficient than an immersion blender (our immersion blender blew up and we never replaced it). I like broccoli but not enough to have florets of it floating in my soup! Cheese soup should be smooth.

Once blended, it went back in the pan and the grated cheese was added slowly and stirred until melted and distributed throughout the soup; it didn’t need to be processed again. No extra seasoning was needed; it was perfect.

Soups should be served with a toasted sandwich. I’m not ashamed to admit that my sandwich was toasted cheese and onion – a perfect main course meal match! We doubled the serving size (2 cups each), so it served 4 adults. I will be making this soup again as it’s warming, satisfying and delicious. Try it!

Cook time: 20 minutes | Servings: 8 servings

Nutrition for 1 serving (1 cup): calories 292 | Fat 25g | Total carbs 5g | Net carbs 4g | Fibre 1g | Sugar 2g | Protein 13g

Ingredients:

  • 4 cups broccoli (cut into florets) (I used frozen broccoli)
  • 4 cloves garlic (minced)
  • 3 1/2 cups chicken stock (I used vegetable stock)
  • 1 cup double cream (I used Elmea plant-based double cream)
  • 3 cups cheddar cheese (grated) (I used lactose-free cheese)

Method:

  • In a pan sauté garlic for around 1 minute, until fragrant.
  • Add the vegetable stock, double cream, and chopped broccoli.
  • Increase the temperature and bring to a boil, then reduce the heat simmer for around 10-20 minutes, until the broccoli is tender.
  • Optional: I chose to blend my soup, in the Ninja food processor. I like my soup to be smooth.
  • Add the grated cheese gradually, stirring constantly, continue to stir until all the cheese is melted. Keep the soup at a low simmer.
  • Once all the cheese is melted, remove the soup from the heat.
  • Serve & enjoy!!

Sugar-Free Keto Christmas Cake

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I feel the need this year to celebrate Christmas more. I love fruit cakes but members of my family and myself aim to reduce sugar in our diets; hence the Keto cake recipe. You can find the original recipe here. I had to search out dried cranberries and cherries free of added sugar. I chose not to use dried blueberries as I felt it was a bit insipid. Make sure you weigh or measure accurately. There is a lot of liquid in the recipe and I was a little apprehensive that it wouldn’t turn out well. When it came out of the oven, it had risen quite well and had a nice spring to it which meant it was cooked (use the skewer to test) and moist.

As it was made in advance of Christmas, I have frozen it. I will upload a photo when we celebrate with a slice on Christmas Eve and a glass of Keto expresso martini.

Watch out for this post and other Christmas recipes.

Prep time: 10 minutes | Cook time: 40 minutes | Servings: 20

Nutrition for 1 serving: calories 180 | carbs 6g | protein 5g |fat 15g | fibre 3g

Ingredients:

  • 1/2 cup sugar free dried cranberries
  • 1/2 cup sugar free dried blueberries (I used dried cherries instead)
  • 1/4 cup brandy (you can also use 1/4 cup whiskey if you’d prefer, or a scented tea such as earl grey) (I used brandy)
  • 4 large eggs
  • 2 tsps vanilla extract
  • 100 grams melted butter (or mild flavoured extra virgin olive oil) (I used a lactose-free butter)
  • 1/4 cup nut milk of choice (I used unsweetened coconut milk)
  • 2 tbsps of orange zest/and or lemon zest
  • 220 grams blanched almond flour
  • 1/4 cup coconut flour
  • 1/4 cup stevia (or 1/2 cup erythritol or xylitol) (I used erythritol)
  • 1 cup almond slivers or blanched almonds (I used half a cup of chopped pecan nuts instead)
  • 1 tsp baking soda
  • 3 tsps mixed spice (or pumpkin spice mix)
  • 1 tsp cinnamon
  • a pinch of salt
  • a pinch of ground black pepper (a small pinch)
  • a pinch of cardamom (I didn’t use this as I’m not keen on the strong flavour)

Method:

  • In a bowl, soak the dried cranberries and cherries in the brandy (or whiskey/tea) for as long as possible. Overnight is ideal.
  • Preheat the oven to 165 degrees Celsius.
  • Grease an 8 inch round baking pan, with butter/oil and line the base with grease-proof paper.
  • In a bowl, whisk the eggs with an electric mixer, until light and frothy.
  • To the eggs, add the rest of the wet ingredients: vanilla extract, melted butter, and coconut milk. Mix until well combined.
  • In another bowl, mix the dry ingredients: orange zest, almond flour, coconut flour, erythritol, almond slivers (I used pecan nuts), baking soda, mixed spice, cinnamon, salt, pepper, and cardamom. Mix until all ingredients are well incorporated, and the baking soda is well dispersed. I used a balloon whisk to get rid of small lumps of baking soda in the mix.
  • Using a spatula, fold the dry ingredients into the egg mixture, until all ingredients are well combined.
  • Then finally, fold the dried cranberries and blueberries through the batter, until well dispersed. Ensure not to over mix.
  • Pour the cake batter into the prepared cake tin, and smooth off the top. Decorate with additional nuts if desired.
  • Bake the cake on the middle shelf, for around 35-40 minutes, or until the cake is cooked on the inside. Check with a skewer. Ensure you do not overcook the cake, if its browning too quickly, drop the temperature a little.
  • Once cooked, allow the cake to cool within the pan for around 10-15 minutes. Tip the cake out onto a cooling rack, and wrap in cling film, this will ensure the cake keeps it’s moist texture.

Notes:

  1. To serve: try warming the cake up slightly and serve with custard. The cake can be drizzled with brandy or whisky prior to heating it up.
  2. Tips: if the cake has dried out slightly, serve it warm. Spray the cake lightly with water, and microwave for a few seconds. Alternatively, you can cover the cake with foil, and warm up in the oven for a few minutes.
  3. Note that baking powder is not used within this recipe, the cake is meant to be heavy, like a fruit cake. If you want a lighter cake, you can add 1-2 tsps of baking powder to the recipe.
  4. Storing: in cling film or grease-proof paper, wrapped in foil in an airtight container for 3-4 days for maximum freshness. The recipe also freezes well.

Variations:

  • Slivered almonds can be swapped for blanched almonds, walnuts, pecans or macadamia nuts.
  • Switch the blueberries and cranberries for 1 cup of mixed fruit of choice, such as 1 cup of cranberries, mixed fruit, fruit peel etc.

Low Carb Glaze: if desired, you can add a glaze to the top of your cake.

  • To make a glaze, bring to a boil 1 tbsp of stevia/erythritol/xylitol with 1/4 cup water. You can also add 1-2 tbsps of whiskey or brandy with the water.
  • Once you have brought the mix to the boil, lower the temperature to a simmer, for around 2-3 minutes. The mixture should be syrupy.
  • Remove from the heat, and allow the mixture to cool before brushing it onto your cake.
  • Note: If the mixture crystallises, simply reheat, and add a dash of more water or alcohol and simmer until it liquidises.

Keto Chilli Con Carne

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It’s autumn and I felt the need for a spicy chilli con carne minus the beans to reduce the carbs. The whole family loves this recipe as it is rich and can be eaten in many ways. We don’t eat a lot of meat and buy grass-fed meat. As you can see we served it with cauliflower rice, shredded lettuce, cucumber, a few slices of red onion, tomatoes, sliced avocado and of course cheese. When you serve it as a bowl then you don’t need as much meat. The flavour improves in the fridge and it reheats well. Try it and enjoy.

Nutrition (150g serving): calories: 354, carbs: 5g, fat: 28g, saturated fat: 9g

Ingredients:

  • 3 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, crushed (I used 1 clove instead)
  • 2 small red chilli, finely chopped (I used 1 chilli, and added some chopped jalapeños)
  • 1 tsp chilli powder
  • 1 tsp salt
  • 2 pounds (1kg) ground minced beef
  • 2 tbsp tomato paste
  • 1 tbsp paprika
  • 1 tbsp ground cumin
  • 1 tbsp ground coriander
  • 1 pound canned diced tomatoes
  • 1/2 tsp ground black pepper

Method:

  • Place a pan over a high heat.
  • Add the oil to the pan, along with the onion, garlic and chopped chillies. Sauté for 3-5 minutes until the onion is translucent.
  • Add the chilli powder and salt, stir well.
  • Add the mince, stirring continuously to break apart the meat. Cook until the meat is browned.
  • Add the tomato paste, paprika, cumin, and coriander, and stir well.
  • Cook for 5 minutes, then add the canned diced tomatoes and black pepper.
  • Reduce the heat to a low simmer, and cook uncovered for around 20-30 minutes.
  • Taste, and season your chilli with additional salt/pepper/chilli if needed.
  • Serve with rice & enjoy!! (I served it with cauliflower rice with some chopped spinach in)

Keto chicken pot pie (low-carb, gluten-free, lactose-free)

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It is autumn and I need some Keto comfort. Making the topping with coconut flour made it tender and more like a soft scone (USA: biscuit) texture. The different cheeses in the topping enhance the flavour and worked well with the creamy chicken and vegetable mix. We loved it with steamed broccoli. It reheated very well at a low oven temperature with tinfoil over it; so we were able to enjoy it for a second meal. Try it as it’s delicious. You can find the recipe here. The original recipe says 8 servings but for us it was 6 servings.

Nutrition for 1 serving: Calories: 297kcal | Carbohydrates: 5.3g | Protein: 11.6g | Fat: 17g | Fiber: 2g

Ingredients:

Chicken pot pie filling:

  • 2 tbsps butter (I used a lactose-free butter)
  • 1/2 cup mixed vegetables (I used carrots & mushrooms)
  • 1/4 onion, diced (I used 1/2 a leek)
  • 1/4 tsp sea salt
  • 1/4 tsp pepper
  • 2 garlic cloves, minced
  • 3/4 heavy whipping/double cream (I used Elmlea plant-based double cream)
  • 1 cup chicken stock
  • 1 tsp poultry seasoning
  • 1/4 tsp rosemary
  • pinch of thyme
  • 2 1/2 cups cooked chicken, diced. (I used 2 1/2 cups of raw chicken)
  • 1/2 tsp xanthan gum

Note: for the seasoning instead of poultry, rosemary and thyme, I chose to used herbs de province instead.

Crust:

  • 4 1/2 tbsp of butter, melted & cooled (I used a lactose-free butter)
  • 1/3 cup coconut flour
  • 2 tbsp full fat sour cream (I used Elmlea plant-based double cream)
  • 4 eggs
  • 1/4 tsp salt
  • 1/4 tsp baking powder (I used a gluten-free baking powder)
  • 1 cup mild cheddar cheese, grated (I used a lactose-free cheese)
  • 1/3 cup mozzarella cheese, grated (I used Parmigiano-Reggiano instead which is very low lactose)

Method:

  • Cook the chicken in the slow cooker for 3 hours on high, or 6 hours on low.
  • Preheat the oven to 400 degrees.
  • Sauté onion, mixed vegetables, garlic cloves, salt, and pepper in butter for around 5 minutes, or until the onions are translucent. I chose to also add some ham to my pot pie.
  • Add the cream, chicken stock, poultry seasoning, thyme, and rosemary. (I chose to use Herbs de Provence, instead of the poultry seasoning, thyme and rosemary).
  • Sprinkle the xanthan gum over the top and simmer for 5 minutes until the sauce begins to thicken. Make sure to simmer covered as the liquid will evaporate otherwise. You need a lot of liquid for this recipe, otherwise, it will be dry.
  • Add the diced chicken to the sauce.
  • Next, begin to make the breading by combining cooled melted butter, eggs, salt, and sour cream in a bowl then whisk together. (I used a plant-based double cream instead of sour cream).
  • Then add the coconut flour and baking powder, stir until combined and add in the cheese.
  • Drop batter by dollops on top of the chicken pot pie. Be careful not to spread it out, as the coconut flour will absorb the liquid.
  • Bake in a 400-degree oven for around 15-20 minutes.
  • Set oven to broil and move chicken pot pie to top shelf. Broil for 1-2 minutes, until the topping is nicely browned. Sprinkle dried parsley on top.
  • Enjoy!!

Keto roasted tomato and garlic soup (dairy-free, gluten-free)

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This is my all-time favourite soup. Roasting vine tomatoes brings out an aromatic flavour. I highly recommend it because it’s comfort in a mug or a bowl. I love it with the seeds still in but my Ninja processor is high speed and breaks them down. Read about the health benefits of tomatoes here. You can find the recipe here. I like to have my soup with a cheese and onion toasted sandwich. Enjoy, we all need some comfort at the moment!

Nutrition (4 servings; serving size: 1.5 cups): calories 130, fat 11g, carbs 6g, fibre 2g, protein 2g.

Ingredients:

  • 1 lb fresh tomatoes, cored (I used ripe organic vine tomatoes)
  • 4 cloves garlic, peeled
  • 2 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/4 tsp ground black pepper
  • 4 cups chicken stock (I used vegetable stock instead)
  • 1/8th tsp ground nutmeg (not used)
  • 1/4 tsp anchovy paste (not used)
  • 2 bay leaves (not used)
  • 1 tsp apple cider vinegar
  • Salt and pepper to taste

Note: Instead of nutmeg, anchovy paste, and bay leaves like the original recipe stated, I chose to used herbs de Provence instead. I also added plant-based double cream, to make a cream of tomato soup.

Method:

  • Preheat the oven to 400 degrees.
  • Place the cored tomatoes and peeled garlic on a baking tray.
  • Drizzle with olive oil, salt, and pepper, then roast for around 30 minutes.
  • Remove and transfer the vegetables, and any pan juices to a blender.
  • Add 2 cups of stock and blend the soup until smooth. Then, pour through a strainer (to remove seeds & skin pieces) into a large saucepan. (I chose not to strain my soup, as I like to have some texture, instead I blended my soup using the high speed setting on the ‘Ninja’).
  • Add the remaining 2 cups of stock to the soup.
  • Then mix in the olive oil, nutmeg, anchovy paste and bay leaves. (I decided not to add these, and instead I used herbs de Provence).
  • Simmer over a medium heat for 10 minutes.
  • If added, remove the bay leaves.
  • Add apple cider vinegar.
  • Stir and taste, season with salt and pepper if needed. I then also added some plant-based double cream to my soup, this is optional.

Enjoy!