essentialonion

Keto cookies (Keto, lactose-free, gluten-free, low-carb)

April 3, 2020RecipesWrite a comment

These are listed as Keto shortbread cookies, but I would suggest making them a little thicker for shortbread. I used lactose-free butter, or you can use coconut oil if you’re vegan. They’re delicious, though I do make several suggestions in the method. Our’s are now all gone, as they were extremely popular, even with these who normally wouldn’t eat keto.

The recipe states the nutrition facts were calculated on 2 dozen cookies, but they made 35. I used a standard cookie cutter and got 18. So, I can only assume in the original recipe that theirs were petit four size. The recipe uses toasted ground almonds, which gives an added flavour that I love!

Ingredients

144 g almond flour
1/2 teaspoon xanthan gum
1/4 teaspoon kosher salt
84 g grass-fed butter, room temperature (I used a lactose-free butter)
90 g erythritol powdered
1/2 teaspoon vanilla extract

For the chocolate coating (optional)

dark chocolate such as Lily’s, melted (see my note below)
sea salt flakes

Method

Add the almond flour to a dry skillet or pan, and toast over medium heat, until golden and fragrant (3-6 minutes). Note: I heated it for 4 minutes. Keep stirring as it changes colour very quickly; make sure to manage the heat source as part of the process.

Remove from pan, whisk in xanthan gum, salt and set aside to cool completely (very important!). Note: the browning process carries on when you remove the pan from the heat so I transferred the almond flour onto an enamel tray and spread it out to cool. Then I added the xanthan gum and salt.
Cream butter in a large bowl with an electric mixer, 2-3 minutes. Add in sweetener and continue to beat until thoroughly mixed and much of the sweetener has dissolved. Add in vanilla extract and beat until just combined. Note: this all worked well.

With your mixer on low, add in half of your almond flour mixture; mixing until just incorporated. Then, mix in the other half of the almond flour.
Wrap cookie dough with cling film (saran wrap) and refrigerate for at least an hour.

Preheat oven to 350°F/180°C/160°C and have a baking tray handy.
Roll out dough between parchment paper and either simply slice with a knife or do cutouts. Place shaped cookies with parchment paper on the prepared baking tray and place in the freezer for 15 minutes prior to baking. Note: the parchment paper worked well. We had no room to fit two trays in the freezer so just put it in the oven. It didn’t seem to make a difference.

Bake until just lightly golden. Baking times will vary widely depending on size of cookies and oven, but around 10-13 minutes for the small ones, or 15-18 minutes for the larger ones. Note: based on the fact the original recipe made 35 cookies and I made 18, I considered mine came into the large category. I initially set the timer for 10 minutes at 160°C and found they were browning round the edges, so I turned the temperature down to 130°C for another 4 minutes. I suggest caution over the stated cooking times and temperatures.
Allow to cool on the baking tray as they’ll be very fragile when warm.

Optional: melt the dark chocolate, and dip the now cool cookies into the chocolate, place back onto the baking tray or cooling rack and sprinkle with sea salt flakes. Definitely use a good dark chocolate; I used Green and Black’s Organic dark 85% chocolate. I love Lily’s dark chocolate chips, but they are expensive in the UK. Note: I started off dipping the cooled cookies so only half was covered in chocolate, but as I had melted too much, I covered the tops of 6 cookies completely and sprinkled with sea-salt flakes. Next time, I would suggest forget half-covered and go for fully-covered sprinkled with sea-salt flakes, as they were delicious!!
Store in an airtight container for up to 1 week; though ours hardly lasted one day, they were so good!!

Other optional variations suggested:

I intend to make these again, but as I love chocolate ginger combinations, I am going to toast the almond flour very lightly and also add powdered ginger. Then try dipping the whole cookie in melted chocolate and leave them to set on parchment paper.

Pumpkin Brownies (sugar-free, lactose-free, gluten-free, and Keto)

April 1, 2020Recipes2 Comments

I needed something chocolatey. I am finding most people I know are experiencing the same at the moment. These are some of our favourites (Doisy and Dam vegan almond cups for me and Reeses sugar-free peanut butter cups for others who aren’t lactose-free) to give you an idea of the extent of our cravings. I am power walking during my daily exercise and limiting the amount of chocolate for when I need a serotonin boost and dark chocolate helps immunity.

Brownies are always good to have in for a healthy snack, especially when made with unsweetened cacao powder. The recipe indicates that a single serving provides 8.6g carbs, 4.3 g fibre and 1.7 g sugar. Although I initially cut the brownies into 8 portions as suggested in the recipe, they are rich and satisfying so I have now cut them in half again. I cooked them for the 30 minutes and they are fudgy. Next time, I would add the additional 25g/1/4 cup almond flour for a more cake-like texture.

Enjoy healthy treats and keep safe!

Ingredients:

250g pumpkin puree
100g almond flour
2 large eggs
60g Sukrin Gold, or granulated sweetener
45g Cacao powder, unsweetened
50g coconut oil, or melted butter
1 tsp baking powder
1 tsp mixed spice/pumpkin spice (optional)
for the glaze: dark chocolate sugar free or at least 85% cocoa, melted (optional). I did this as I thought they looked too plain without.

Method:

Preheat oven to 180 degrees celsius, or 160 degrees fan-assisted, or 350 degrees Fahrenheit.
Combine all dry ingredients in a bowl: almond flour, cacao powder, sukrin gold, baking powder, and mixed spice ( I chose not to use mixed spice).
Then add in all wet ingredients: pumpkin puree, eggs, and coconut oil or butter. Mix until all ingredients are combined.
Check the sweetness, and add more if needed, mine didn’t need any additional sweetener.
Line a baking tin with grease-proof paper; then fill with brownie mixture.

Bake for around 25-30 minutes, or until your skewer comes out clean. The brownies will be soft when first taken out, but will firm up as they cool.
If you want a glaze on top, melt some dark chocolate about 2 square with a teaspoon of coconut oil or butter (I used a lactose-free butter), and drizzle over the brownies.

Store in an air tight container, and enjoy!!

Note: If you prefer your brownies to have a cake like texture, add an extra 25g of almond flour.

Dairy Free Gluten Free keto sugar-free

Everyday Low Carb Bread(Low carb, Keto, Gluten-free, Lactose-free)

March 31, 2020RecipesWrite a comment

This chia almond bread has a wholewheat bread texture and can be baked as a loaf or rolls. The recipe makes a small loaf, so I decided to double it – see double quantities in bold below. It takes approx 20 minutes to make and 45 minutes cooking time. The small loaf gives 12 slices. Nutrition on the site indicates 6.3g Carbs, 3.9g fibre for one slice. The texture of the loaf is excellent, and it does not have that overwhelming egg taste that you get in some Keto loaves. For me, the texture is improved by adding some seeds to the mixture as well as on the top. I intend to try it as rolls next time using the small loaf mixture.

Ingredients

250 g / 1 cup quark (500g/2 cups) (you can use Greek yoghurt instead; I used a plant-based yoghurt)
3 large eggs (6 large eggs)
1 cup / 100g (2 cups/200g) almond flour/meal or ground almonds
2 tbsp / 12g (4 Tbsp/24g) coconut flour
3 tbsp / 18g (6 Tbsp/36g) psyllium husks (1 1/2 tbsp if using psyllium husk powder)
3 tbsp / 30g(6 Tbsp/60g) chia seeds
1/2 tbsp / 6g (1 Tbsp/12g) baking powder
1/2 tsp (1 tsp)/ large pinch salt
2 tbsp / 15g(4 Tbsp/30g) sunflower seeds optional ( I used mixed seeds)

Method

Line a small loaf tin (450ml capacity) with parchment paper. I used a lined 900ml capacity large loaf tin.
In a bowl, mix the eggs and quark (yoghurt) with an electric mixer until smooth.

Add the almond flour/ground almonds, coconut flour, baking powder and salt to the liquid ingredients. Mix until fully combined.
Last, add the chia seeds and psyllium husks. Add the sunflower seeds if you’re using them. (I put in a half cup of mixed seeds for added texture)

Place the mixture in the prepared loaf tin and let it rest for 15 minutes so the psyllium and the chia can absorb the liquid. This is really important to the structure. Sprinkle sunflower seeds on the top.
Preheat the oven to 170 Celsius/150 degrees fan-assisted oven / 340 Fahrenheit.
Bake for around 45 minutes or until the top is lightly browned and a skewer inserted comes out clean. I found the timing accurate.

Once cold, I froze half of the loaf in slices in Ziplock freezer bags and placed the rest in a sealed box in the fridge.

My breakfast the next morning

I made a quick blueberry chia seed jam from fresh berries. I washed the berries and removed any stalks. Then placed the wet berries in a pan and added one and a half tablespoons of Sukrin gold syrup. I simmered the berries until they softened but still had some texture (approx. 5 minutes).

Once the berries cooled slightly, I stirred in 4 tablespoons of chia seeds and left it to set while I made coffee and toasted two slices of the low carb bread under the grill. I prefer this to a pop-up toaster, as the browning is more even on Keto bread.

Once the bread was toasted, I spread it with the blueberry chia seed jam. The crunch of the toast with the freshness of the jam was so delicious. I have 2 small pots of jam stored in the fridge. Breakfast sorted for a few days!

Gluten Free keto lactose-free low carb

Blueberry and Blackberry baked mug cake (gluten-free, lactose-free, and Keto)

March 30, 2020Recipes1 Comment

In these uncertain times, I often have a craving for something sweet, simple, and most importantly healthy. This recipe is great, if you want something quick and easy; you likely have all the ingredients you need in the cupboard! I find microwaved mug cakes rather soggy so decided to have it as a baked pudding. I was really pleased with the outcome as it was light, fluffy and satisfying with splash of double cream or plant-based cream which I prefer. This recipe takes about 10 minutes to prepare. I usually have a container of stewed berries in the fridge to make it quicker.

Ingredients (for 2 people or halve the ingredients if it’s for one):

100g ground almond flour (I use this brand)
1 teaspoon baking powder
1 teaspoon vanilla essence
4 teaspoons butter (melted) (I used a lactose-free butter; if you are following a plant based diet then use 4 teaspoons of olive oil or melted coconut oil)
2 eggs (or a flax egg if you are vegan)
1/2 bag frozen blueberries/raspberries
1/2 bag frozen blackberries
2 tablespoons Sukrin fibre gold syrup

Note: This is a really flexible recipe, you can use any berries you desire that fit in with your diet, and could even add some cocoa powder or dark chocolate.

Method:

Preheat oven to 180 degrees or 160 degrees fan-assisted.
Heat frozen blueberries and blackberries in a pan, with the Sukrin syrup, until it thickens to the desired consistency.
Make the topping: in a bowl, add the dry ingredients.
Then, mix in the wet ingredients: eggs, melted butter (or desired fat), and vanilla essence, until fully incorporated.

Place the berry mixture in an oven-proof dish, then place the cake mix on top.
Cook in the oven for around 15-20 minutes, or until the top begins to crisp and turn golden-brown.
Test with a skewer to ensure it’s cooked throughout.

Note: You can mix the berries in with the cake mixture, but I prefer them on the bottom, as I find the texture nicer.

Gluten Free keto lactose-free

Jamu Juice (Turmeric Ginger Drink)

March 23, 2020RecipesWrite a comment

I hope you’re all keeping well, and practising social distancing. I am amazed at how people are adhering to this in Southport. I live in a reasonably sized Victorian seaside town on the North West coast; in-fact The Sunday Times has ranked Southport as one of the best places to live. So, don’t all visit at once!

It was Mother’s Day in the UK yesterday; and was the warmest day of the year so far. We went for a walk around the marine lake and saw very few people, and those we did meet kept their distance. In comparison, photos of other scenic areas around the country showed large groups on beaches and in country tourist areas. I saw police asking a small group of bikers here to move on.

With all this in mind, my blog goal is to provide recipes that are healthy, nutritious, and simple, as these are vital while people are stressed. It would be good to get everyones feedback on how they’re feeling during this ‘new’ reality, and an idea of what they’re cooking.

I made this tonic drink at the weekend, as I thought it would help my IBS and maybe provide an anti-inflammatory boost. It is an Indonesian natural remedy and I used this recipe; though I made one change. There are many other recipes and variations, such as adding tamarind to the Jamu Juice. You only need a small glass daily; I usually have it in a shot glass.

The drink only takes about 30 minutes to make. The taste is pleasant and gives your stomach a sense of wellness. Some of the benefits are listed in this Google Search and below.

BENEFITS OF TURMERIC AND GINGER:

Turmeric and ginger are the main ingredients in this recipe – and for good reason.

Turmeric:

Turmeric is a popular spice which has taken over the food industry; it is known for it’s anti-inflammatory and antioxidant benefits. All thanks to its star compound: curcumin. This compound not only leads to health benefits for your skin, but can assist with visible signs of aging.

Ginger:

Ginger has been used in many cultures around the world for its medicinal properties. Ginger has a compound called gingerol which reduces inflammation, pain for chronic conditions, and so much more.

Ingredients

Fresh Turmeric – 125 grams
Fresh Ginger – 20 grams
Black Pepper – a pinch
Lemon – 2 tablespoons
Honey – 2 tablespoons (or other sweetener) (I used this)
Coconut Water – 4 cups

Things to keep in mind about some of these ingredients:

Rinse and clean your fresh turmeric and ginger with hot water as you won’t be peeling the skin off.
Turmeric can stain! So wash your blender and chopping board immediately after using.
You can use regular water instead of coconut water. The coconut water adds extra electrolytes.

Method

There are 4 easy steps.

Slice turmeric and ginger into thin pieces. You can leave the skin on, but you can also peel as well.
Blend. Add the turmeric, ginger, black pepper, and water to a high powered blender. I use a Ninja blender. Blend for about 1 minute until it’s completely smooth.
Boil. Pour the mixture into a pot and bring it to a boil. Let it simmer for about 20 minutes, then add the lemon juice and honey or alternative sweetener. Give everything a good stir.