Blog

Keto Pie Crust

I made this a couple weeks ago when the weather was cold and grey. I fancied something comforting like a chicken pie. I’ve tried a few pie crust recipes but I saw this recipe and was keen to try it. The pie crust was very simple and easy to make. The cheese gave the crust a delicious flavour, and the texture was exactly how you would want a pie to be! I think I will try this again, only using the crust as a base this time, and see if it withstands the ‘soggy bottom’ test. (Hopefully you have all seen or heard of the Great British Bake Off and understand my reference!!). Try it and enjoy!

Prep time: 10 mins | Cook time: 15 mins | Servings: 8

Nutrition per serving (60g): Calories: 192 | Total Carbs: 2g | Net Carbs: 1g | Fibre: 1g | Fat: 17g | Saturated Fat: 7g | Protein: 9g

Ingredients:

  • 3.5 ounces / 100g almond flour
  • 4.5 ounces / 128g parmesan cheese, finely grated
  • 2 ounces / 57g unsalted butter (I used lactose-free butter)
  • 1 large egg

Method:

  • Preheat the oven to 170C/340F.
  • In a mixing bowl, add the almond flour and parmesan cheese, and mix.
  • Then, add the butter to the flour mixture and rub together, until there are no pieces of butter remaining.
  • Next, add the egg and mix until all the ingredients are combined.
  • Form the dough mixture into a ball.
  • Use the crust as a base or topping for your favourite savoury pie mix.
  • Roll the dough flat. If using as the base, press the crust into the base and up the sides of a 9.5in pie dish. Prick with a fork.
  • If using for the top crust, roll the dough flat, and place over the pie filling. Prick with a fork.
  • Note: I made a savoury filling of cream, chicken, mushrooms, and half a small leek, thickened with Xantham gum.
  • Bake for around 10-14 minutes, until the crust is cooked through, and golden.
  • Serve and enjoy!!

Keto pulled pork

It’s nearly summer and I fancied something to suit the weather! I found this pulled pork recipe and BBQ sauce recipe. This is perfect BBQ food for when everyone’s around; its a crowd pleaser! The recipe is easy and clear to follow. The pork is tender and has a great kick of spice whilst still being a sweet and smokey flavour. The recipe makes plenty, there was only 3 of us so we had enough to last for lunch the next day. The recipe is versatile, the spices and seasonings can be adjusted to your liking, and the pork itself can be enjoyed in many ways. One family member had it in a salad, but I preferred a classic pulled pork sandwich! This is one of my favourites to date, and will definitely be making again! Try it and enjoy!!

Prep time: 15 mins | Cook time: 1 hour 5 mins | Servings: 10

Nutrition for the pulled pork (1 serving = 1/10th of recipe): Calories: 397 | Carbs: 2.1g | Total Carbs: 1.5g | Protein: 34.7g | Fat: 25.3g | Fibre: 0.6g

Nutrition for BBQ sauce (1 serving= 2tbsps): Calories: 17 | Carbs: 3.2g | Fibre: 0.1g | Total Carbs: 3.1g

Ingredients for the pulled pork:

  • 3-4 lb pork (I used 2 pork fillets, approx 1.2kg)
  • pinch of salt
  • pinch of pepper
  • 2 tablespoon bacon grease (or any oil/butter you prefer) (I used a mixture of lactose-free butter and extra-virgin olive oil)
  • 1 tbsp chilli powder
  • 1 tsp ground cumin
  • 1 tsp garlic powder
  • ¾ cup chicken stock
  • 1 recipe of BBQ sauce (see below)

Ingredients for the BBQ sauce:

  • ½ cup sugar-free ketchup 
  • 3 tablespoon Brown Sugar Swerve (I used 1 tbsp of erythritol)
  • 1 tbsp apple cider vinegar
  • ½ tbsp Worcestershire sauce
  • ½ tbsp liquid smoke optional (I didn’t use this)
  • ½ tsp garlic powder
  • ½ tsp salt
  • ¼ to ½ teaspoon chipotle powder

Method:

  • Pat the pork dry with kitchen roll, then dice into large chunks for faster cooking.
  • Sprinkle generously all over with salt and pepper.
  • Turn on the slow cooker, and heat the oil / butter. (I used the Ninja slow cooker programme)
  • Once melted and hot, add half the pork chunks and brown on all sides.
  • Place all the pork back in the pot and sprinkle with the chili powder, cumin, and garlic.
  • Pour in the chicken stock and seal the lid.
  • Set the slow cooker to manual high for 45 minutes.
  • Whilst the pork is cooking, make your BBQ sauce.
  • In a bowl, combine all the BBQ sauce ingredients, and whisk together until the sugar is dissolved. (I put all the ingredients in my Oxo dressing shaker, and shook well)
  • Once the pork is cooked, allow the pressure to release naturally for another 15 to 20 minutes. 
  • Transfer the pork to a large bowl and shred with two forks.
  • Add the BBQ sauce and toss to combine.
  • Season with additional salt and pepper to taste. 
  • Serve and enjoy!!

Keto Orange Cake

I was in the mood for cake, but I fancied something a bit different to what I usually bake, and I came across this recipe. The cake itself was easy to make, the only time consuming part was waiting for the oranges to cook and cool. This was a very moist cake with a good texture, and wasn’t too sweet, the almonds on top added a nice crunch. I would make this cake again but maybe next time experiment with different flavours, or add a drizzle on top instead of almonds. Try this and enjoy!

Prep time: 1 hour | Cook time: 1 hour | Servings: 12

Nutrition per slice: Calories 172 | Carbs 5.9g | Net Carbs 3.5g | Protein 7.2g | Fat 12.9g | Saturated Fat 1.5g | Fibre 2.7g

Ingredients:

  • 250 g / 2 ½ cups almond flour 
  • 2 oranges, washed
  • 5 eggs, separated
  • 1 tsp baking powder
  • 2 tsp orange extract
  • 1 tsp vanilla bean powder
  • 6 cardamom pod seeds, crushed (I didn’t add these, as I don’t like the flavour)
  • 16 drops liquid stevia / equivalent to 3 tsp sweetener
  • handful flaked almonds to decorate

Method:

  • Preheat the oven to 180 C/ 350 F. Line a cake tin with grease-proof paper.
  • Fill a pan with water, place inside the oranges and cover with a lid. Bring to the boil, and simmer for at least an hour. Ensure the oranges are always submerged, this removes any bitterness.
  • After an hour has passed, drain the water and leave the oranges too cool.
  • Once cooled, slice the oranges in half and remove any seeds. Then puree in a food processor or with a stick blender.
  • Separate the eggs. Whisk the egg whites until stiff peaks form. This will make the cake lighter in texture.
  • To the orange pulp, add all the ingredients, minus the egg whites and mix.
  • Next, fold in the egg whites until well-combined.
  • Taste your batter, and adjust the sweetness if needed.
  • Pour the batter into the prepared tin, and sprinkle the flaked almonds on top.
  • Bake for around 50 minutes, or until a knife inserted comes out clean.
  • Once baked, allow the cake to cool.
  • Serve & enjoy!!

Vanilla shortbread

I wanted a biscuit (cookie) that could be dunked in a cup of tea or coffee. For people who are not British, this is a time-honoured habit where you dip your biscuit into your mug of hot drink quickly then get it into your mouth without half the biscuit falling into your drink, creating sludge. Not all biscuits are created equally, so you need a firm biscuit such as digestives, rich tea, gingernuts or a hearty shortbread. I think dunking is in the British psyche although I’m of Irish ancestry. My family requested a dunking biscuit for comfort reasons as quite a few have had Covid recently. I researched biscuits and this shortbread recipe seemed hearty and buttery. It’s both easy and accurate. I didn’t wear gloves to roll the balls. Please admire the plastic measuring spoons which made the process of portioning the biscuit dough much easier. I got them in a Christmas cracker and laid claim to them quickly before others did. I got over 20 biscuits out of the dough. These stand up well to dunking and are melt in the mouth. This recipe is a keeper and each biscuit is only 1 net carb. Try them and enjoy!

Cook time: 20 mins | Servings: 16

Nutrition per shortbread: Calories: 126 | Carbs: 2g | Net Carbs: 1g | Fibre: 1g | Fat: 12g | Saturated Fat: 4g 

Ingredients:

2 cups almond flour

1/3 cup erythritol

1 pinch salt

1 teaspoon vanilla extract

1/2 cup unsalted butter, softened (I used lactose-free butter)

1 large egg

Method:

  • Preheat oven to 150C/300F. Line a baking tray with grease-proof paper, and set aside.
  • In a bowl, mix together the almond flour, erythritol, salt and vanilla extract.
  • Next, add the butter and rub into the dry ingredients, until well combined and crumbly in texture.
  • Then, add the egg and mix well.
  • Using a tablespoon sized amount, roll the shortbread mixture into balls, then press into discs onto the prepared baking tray.
  • Leave a gap between the shortbread as they will spread slightly whilst cooking.
  • Bake for around 15-25 minutes, or until the edges are browned.
  • Once baked, remove from the oven and leave to cool. The shortbread will firm up as they cool.
  • Enjoy!!

Note: The shortbread can be stored within an airtight contained for up to 5 days.

Low Carb Granola

I enjoy low carb granola for breakfast with coconut milk greek style yogurt, blueberries and a splash of Skinny Maple Syrup. It keeps me full all morning. This recipe caught my eye as it has freeze dried raspberries in it which I thought would add extra zest to it. It’s an easy recipe as you use a blender to chop the nuts so you have a mix of smaller and ,larger pieces. it’s important that the final is sticky so that it comes toner. It crisps up when cooking. You need to monitor the cooking so that it’s evenly browned – mine took 30 minutes to brown evenly. It makes about a litre and a half of granola. The freeze dried raspberries lift the flavour to a higher level. It’s crunchy and the raspberries give it a zing of sharpness which is lovely. enjoy it for breakfast or a healthy snack during the day. At Net Carbs of 3.7g per 50g it is very satisfying. It’s an easy and accurate recipe. Try it and enjoy!

Prep time: 10 mins | Cook time: 30 mins | Servings: 15

Nutrition per 50g serving: Calories: 270kcal | Total Carbs: 8.1g | Net Carbs: 3.7g | Protein: 8.8g | Fat: 24.1g | Fibre: 4.4g | Sugar: 1.2g

Ingredients:

  • 150g whole almonds
  • 100g walnut halves
  • 100g pecans
  • 65g pumpkin seeds
  • 65g sunflower seeds
  • 40g flaxseed, milled
  • 30g whey protein powder, unflavoured
  • 90g coconut flakes/chips, unsweetened
  • 80g almond butter
  • 80 ml water
  • 4 tbsp freeze dried raspberries
  • 2 tbsp granulated sweetener
  • 1 tsp vanilla extract

Method:

  • Preheat the oven to 150C / 300F. Line a baking tin with greaseproof paper, and set aside.
  • Pulse the almonds, walnuts and pecans in a food processor until you have a mixture of smaller and larger pieces. 
  • Repeat with the pumpkin and sunflower seeds. 
  • Next empty the nuts and seeds into a bowl. Add the remaining ingredients(reserve 2 tbsp of the raspberries for later) and mix with a spatula. The mixture should be sticky. If it’s looking dry, add another tablespoon of water.
  • Press the mixture firmly onto the prepared baking tin, until the surface is flat.
  • Bake for 25-30 minutes, or until browned. Turn the baking sheet after 20 minutes, to ensure an even bake.
  • Remove the granola from the oven and set aside.
  • Once cooled, break the granola into small pieces, and mix in the remaining 2 tbsp of freeze dried raspberries. Then store in an airtight container until ready to eat.
  • Serve and enjoy!