Blog

Keto Breakfast Cookies

These might not be the best looking cookies but they are nutritious and delicious. People who have tried them compared the flavour and chewy texture with commercial breakfast biscuits available in the UK. They went one step further as they preferred these as they are less sweet and had more crunch. I’m talking about people who grab a breakfast biscuit on their way out. The recipe is very simple as you put everything in the food processor and blend for a few minutes. I used the smallest ice-cream scoop and it made 14 biscuits. I will definitely be making these again but next time I will be adding some Lily’s sugar free chocolate chips. Try them as you might be surprised.

Prep time: 5 mins | Cook time: 12 mins | Servings: 10

1.8g net carbs per cookie. Makes 10 cookies.

Nutrition (serving 30g): Calories: 176kcal | Total Carbs: 4.9g | Net Carbs: 4g | Protein: 4.9g | Fat: 15.4g | Saturated Fat: 5g | Fibre: 3.1g | Sugar: 0.8g

Ingredients:

  • ½ cup / 30g flaked coconut (organic coconut)
  • ¼ cup / 35g sesame seeds
  • ¼ cup / 35g sunflower seeds 
  • ¼ cup / 35g pumpkin seeds
  • 3 tbsp / 30g ground flaxseed
  • ¼ cup / 65g almond butter makes sure it’s runny (I used smooth peanut butter instead)
  • 3 tbsp / 42g butter melted (I used lactose-free butter)
  • 2 tbsp granulated sweetener or more, to taste (I used erythritol)
  • 1 egg large
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • ½ tsp baking powder

Method:

  • Preheat the oven to 180C / 350F. 
  • Line a baking tray with greaseproof paper.
  • In a food processor, add all the ingredients, and mix until a sticky dough forms.
  • Roll the dough into 30g balls and press into cookies. Around 7 cm in diameter and 1 cm thick.
  • Press a fork on the tops of the cookies to create a criss-cross pattern.
  • Bake for around 10-12 minutes, or until golden.
  • Let the cookies cool completely before touching / eating. They are very soft when fresh out of the oven, but firm up as they cool.
  • Enjoy!!

Sugar Free Egg Custard

I made this recipe as an extra dessert for a family BBQ. I wanted something light that would go with raspberries for those on Keto. As you can see from the photo, the texture is smooth and light. It’s easy to make as you use a blender which I think improves the smoothness. I finished it off with a sprinkle of nutmeg which is how we like it. The custards keep for several days if covered in the fridge. Try it as it’s delicious.

Prep time: 5 mins | Cook time: 30 mins | Servings: 5 custards

Nutrition for 1 custard: Calories 222 | Fat 20g | Saturated Fat 12g | Carbohydrates 1g | Sugar 1g | Protein 5g

Ingredients:

  • 4 large eggs
  • 1.5 cups double cream (I used a plant-based double cream)
  • 0.5 cup unsweetened almond milk (I used coconut unsweetened milk)
  • ½ tsp vanilla liquid stevia. (I didn’t have this and didn’t use anything to replace it)
  • 1 tsp vanilla extract
  • ⅓ cup swerve (I used erythritol)
  • a pinch of salt

Method:

  • Preheat oven to 350F/177C/157FA.
  • Place 5 ramekins in a 9 by 13 baking dish. 
  • In a blender, add all the ingredients, and blend until smooth.
  • Pour the mixture evenly into ramekins. Optional: I sprinkled some ground nutmeg on top.
  • Then, place into the oven. Pour hot water into the baking dish until it reaches half way up the sides of the ramekins.
  • Bake for 30 minutes or until the tops are golden brown, but custard is still a bit jiggly. (If you have a gas oven, you may need 40 minutes).
  • Remove from oven and allow to cool and set for around 10 minutes. 
  • Enjoy warm or refrigerate and top with whipped cream.

Keto Broccoli Salad

I saw this recipe and decided to try it out at a family lunch. When we have lunch, we tend to lay out a buffet then people can sit at a table outside or in the house depending on the weather. We have an eclectic mix of dishes including a range of salads. For those who eat carbs, we have steamed organic new potatoes. This time the proteins were a side of salmon cooked in foil, thick and meaty bbq short ribs and roast chickens. I thought the broccoli salad would go down like a lead balloon! Not at all as at the end of the meal, the bowl of mixed salad was barely touched and the broccoli salad was all gone. That was a real surprise. In fact, I was hoping to have some as a snack. The recipe disappeared too. My review is that this recipe is delicious, crunchy and loved by all – at least in my family. Tips: make it early and let it marinate in the fridge. It doesn’t need bacon as that would ruin the fresh flavour. Keep the cubes of cheese small. This is a delicious way of eating broccoli. Try it and enjoy.

Prep time: 10 mins | Servings: 10

Nutrition (per serving 0.5 cup): Calories 266 | Fat 25g | Carbohydrates 4g | Fibre 2g | Total Carbs 2g | Protein 8g

Ingredients:

  • 8 cups fresh broccoli cut into bite sized pieces
  • 1/4 cup red onion, diced finely
  • 1/2 cup sunflower or pumpkin seeds (I used pumpkin seeds)
  • 4 ounces cheddar cheese, cubed (I used a lactose-free cheese)
  • 3/4 cup mayonnaise (I used a vegan mayo)
  • 5 tablespoons low-carb sweetener (I didn’t add any sweetener)
  • 2 tablespoons apple cider vinegar
  • salt and pepper to taste
  • 1/2 lb bacon, cooked and crumbled (I didn’t include this)

Method:

  • In a large bowl, combine broccoli, onion, and pumpkin seeds.
  • For the dressing, mix the mayonnaise, sweetener and vinegar together until smooth.
  • Stir the dressing into the salad, until well covered.
  • Allow the salad to chill for around 3 hours. (It may not seem like enough dressing but after it chills the dressing marinates and is plenty). This also allows the flavours to meld.
  • If using, stir in the bacon right before serving.
  • Season with salt and pepper.
  • Serve & enjoy!

Paleo and Keto Rocky Road

I like Rocky Road but not the full-of-sugar variety. This recipe has healthy fats from the nuts and 2.5 net carbs per serving. I would recommend using the freeze dried blueberries as they add a sharpness and texture to the Rocky Road. This is an easy recipe. Just take care to melt the chocolate and butter over a pan of hot water slowly and stir continually. I carried on stirring off the heat as the chocolate cooled to room temperature. It took about 5/6 minutes to make once the ingredients were weighed out. Monitor the nuts while you toast them in a dry skillet as you don’t want them to burn. I used a mix of chocolate chips as the Lily’s brand is expensive here. The finished product has great texture and flavour. I’ve tried the finished product on a range of people and they all liked it and didn’t notice the absence of sugar or biscuit (cookie) pieces. This is a successful recipe. It makes 16 servings.

Nutritional information/one-slice serving: 155kcal | 7g Carbs | Fibre: 4.5g | Net Carbs: 2.5g | Protein: 5g | Fat: 16g |

For more detailed nutritional information check the original recipe.

Ingredients

Ingredients

Method

  • You can make a batch of the keto marshmallows using this recipe on the website. I bought ready made sugar free mini marshmallows.
  • Toast the hazelnuts and almonds in a dry skillet or pan over medium/low heat until golden and fragrant, tossing them about every so often (about 5 minutes). Set aside to cool while you prepare the rest. 
  • Line an 8×8″ baking pan with parchment paper, set aside. 
  • Melt the chocolate chips and butter in a water bath, stirring constantly until smooth. Remove from heat and allow to come to room temperature (this is important as you don’t want the marshmallows to melt). 
  • Add the nuts, marshmallows and blueberries (if you choose to use them) into the chocolate and stir to coat. Press rocky road mix onto the prepared baking dish, cover and refrigerate until set. 
  • Slice into 16 pieces, store leftovers in the fridge for about a week and in the freezer for 3 months. 

Keto Chocolate Banana Brownies

What can you do with one very ripe banana other than throw it away? This recipe provides an alternative which is low-carb and delicious. The recipe is accurate and the cooking time is ok; just keep a watch on the level of browning. It’s not a fudgy brownie, it’s more like a moist cake enhanced by a subtle taste of banana. I’m not keen on fudgey brownies. You get a good portion for 5g net carbs. Chocolate brownies are always rich on their own so I like to add my homemade vanilla ice-cream to give balance. These brownies are a good recipe so try making some. They store well in the fridge in an airtight box for 5 days. I’m moving on researching keto ice creams that don’t need an ice-cream maker as mine keeps cutting out.

Prep time: 10 mins | Cook time: 25 mins |Servings: 16

Nutrition: Calories 159kcal | Carbohydrates 9g | Net carbs 5g | Protein 6g | Fat 12g | Saturated Fat 2g | Fibre 4g 

Ingredients

Dry Ingredients:

  • 2 cups Almond Flour
  • 1/3 cup Coconut Flour
  • 1/3 cup cocoa powder (sifted before measuring!)
  • 1/2 cup low carb sugar (or Swerve or Lakanto) (I used Erythritol)
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt

Wet Ingredients

  • 5 oz over-ripe banana (one medium) (mine was 4.6oz)
  • 1 teaspoon vanilla
  • 1/4 teaspoon maple extract (I didn’t have any)
  • 1/4 teaspoon banana extract (or almond or chocolate) (I used banana extract)
  • 1/2 teaspoon stevia glycerite (I didn’t use this but it gets good reviews on Amazon )
  • 3 large eggs
  • 1/4 cup full fat coconut milk (I used canned)
  • 1 tablespoon vinegar (I used Apple Cider Vinegar)

Optional Ingredients shown in photo

  • 1/2 cup walnuts
  • 3 tablespoons Lily’s Sugar-free Chocolate Chips or your favorite low sugar chocolate (I used Lily’s)

Method:

  • Preheat the oven to 350F, 177C/157C Fan-assisted
  • Position the rack in the lower third of the oven.  (I have fan-assisted oven so just checked regularly)
  • Grease a 9 x 9 inch square brownie tin. (I used an oblong tin) Cut a piece of greaseproof paper, so it is wide enough to cover the bottom of the pan, come up the sides and drape over. (Used greaseproof paper but just lined the bottom and greased the tray and it came out easily)
  • Next, chop the walnuts if using.(Not popular in my house in brownies)
  • In a bowl, add the dry ingredients, ensure there are no lumps by sifting the ingredients. Whisk the ingredients together until combined. If using, stir in 2/3 of the nuts.
  • In another bowl, mash the banana with a fork – then add the rest of the wet ingredients, add the eggs one by one and mix in-between each addiction, until well combined.
  • Add the wet ingredients, to the dry ingredients, mix with a hand mixer until completely incorporated.
  • Next, spoon the batter evenly around the brownie pan. With the back of the spoon, gently distribute the batters evenly as you can in the pan – it is very thick, & will fill-in as it cooks. Add the rest of the nuts if using and all of the chocolate to the top, barely pressing them into the batter. (It spread well but I dropped spoonfuls into the prepared tin. I added Lily’s chocolate drops but didn’t press them in).
  • Bake for around 25 minutes. The chocolate banana brownies are ready when the top feels springy, but not soggy and wet, when lightly pressed with a finger.
  • Cut into 16 servings.
  • I served my brownie with ice-cream, enjoy!!
Brownie with Keto ice-cream