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Keto Tomato soup and cheesy herb muffins (low-carb, gluten-free)

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It’s currently very cold and wet here so I need warming foods. I love cream of tomato soup but don’t like too much sugar. I decided to make a keto version and look for an alternative to bread. I’m limiting the amount of gluten-free bread I eat as too much doesn’t agree with my IBS.

This soup recipe is from Wholesome Yum. I adapted it to use what I had in the house and make it lactose-free. This soup brought sunshine into a very dismal and stormy British day. The original recipe says six servings, but it only served four portions.

The keto cheesy herb muffins are delicious and easy to make. Americans appear to have grilled cheese sandwiches with tomato soup, so I felt this was a good, low-carb alternative. The recipe on I Breathe I’m Hungry, which just about describes me to a tee, says it makes eight muffins but it made nine for me; maybe my muffin tin is smaller. The muffins were rising well until someone opened the oven door to put in a homemade pizza; they didn’t end up as high as I expected. However, they are delicious, slightly crisp on the outside and fluffy on the inside. They are great for the British habit of ‘dunking’ bread in your soup as they don’t fall apart.

Tomato Soup

Ingredients

  • 10 medium Roma tomatoes cut into small cubes (however, I only had 5 medium vine tomatoes so I used them plus a can of whole plum tomatoes)
  • 2 tbsp olive oil
  • 4 cloves garlic (minced)
  • 2 cups chicken bone broth (I used vegetable stock instead)
  • 1 tbsp Herbs de Provence
  • 1/2 tsp Sea salt
  • 1/4 tsp black pepper
  • 1/4 cup heavy cream (I used coconut cream as I’m lactose-free)
  • 2 tbsp fresh basil (cut into ribbons)

Method

  • Preheat the oven to 400 degrees F/ 200C (180C fan assisted)
  • Line a baking sheet with foil and grease lightly.
  • Toss the fresh tomato chunks with olive oil and minced garlic.
  • Arrange them in a single layer on the baking sheet.
  • Roast in the oven for approx. 20-25 minutes, until the skin on the tomatoes puckers (mine took 25 minutes).
  • Transfer the tomato chunks into a blender (including garlic and liquid in the pan) and puree until smooth. (I used the Ninja high speed blender. You can try batches with a regular blender. Alternatively, use an immersion blender right in the pot you’ll be using.)
  • I then added the canned plum tomatoes and blended again.
  • Pour the blended tomato puree into a pot over medium heat. Add the broth. Season with the Herbs de Provence, sea salt and black pepper to taste. Simmer for 10-15 minutes.
  • Stir in the cream and basil. (I used a quarter cup of coconut cream but other recipes suggested cream cheese).
  • Enjoy!!

Cheesy herb muffins

Ingredients

  • 6 tablespoons butter (I used lactose-free butter)
  • 1 teaspoon granulated erythritol sweetener
  • 1 cup superfine blanched almond flour
  • 3 tablespoons coconut flour
  • 3/4 teaspoon kosher salt
  • 1/4 teaspoon garlic powder
  • 2 teaspoons baking powder
  • ¼ teaspoon xanthan gum
  • 2 eggs
  • 1/2 teaspoon fresh thyme leaves (I used dry thyme)
  • 1/3 cup unsweetened almond milk or any alternative
  • 1/2 cup shredded sharp cheddar cheese (I used lactose-free cheddar cheese)

Method

  • Preheat the oven to 375F/190C.
  • Grease or line a standard cupcake pan with 8 muffin cups. (I didn’t have any muffin cases to line so just greased the tin; these came out easily when I ran a knife round the baked muffins).
  • Place the butter in a medium-sized microwaveable bowl or melt in a medium sized saucepan.
  • Microwave butter on high, uncovered, for 30 seconds or until melted.
  • Mix together all the dry ingredients: sweetener, almond flour, coconut flour, salt, garlic powder, baking powder, xanthan gum and thyme. Then add the cheddar cheese and milk.
  • Mix the eggs and melted butter together with a whisk or spatula.
  • Add the eggs and butter mix to rest of the ingredients and mix until fully incorporated.
  • Spoon the batter into the prepared muffin cups, about 2/3 full.
  • Bake for 22 minutes, or until a toothpick inserted in the center comes out clean.
  • Don’t open the oven door!

Keto Cottage Pie (Low-carb)

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This is the best cottage pie ever. I have made it many times now and even non-Keto guests have loved it. I have made some changes that better suit my tastes. For example, I loathe green beans and celery so have left those out of the original recipe; to me it just makes it taste better. The pie tastes even better reheated the next day.

This time, I added an extra step of placing the steamed/boiled cauliflower into a clean tea towel and squeezing excess water out. This made a great difference to the consistency of the baked cauliflower mash.

The recipe on My Keto Kitchen says you can keep the pie in the fridge for up to a week but it never lasts that long in my house. It also says it serves 10 people but I think it’s more like six but one variation I’ve made is to halve the meat but I added six ounces of grated lactose-free cheddar to the cauliflower topping. This gives a better overall taste. Who doesn’t like cauliflower cheese!

Ingredients:

  • 3 tablespoon olive oil
  • 2 garlic cloves, crushed
  • 1 tablespoon dried oregano
  • 1 onion diced
  • 1 teaspoon salt and black pepper to taste
  • 1 pound of ground beef (I used grass-fed ground steak and halved the meat as I was adding cheese to the mashed cauliflower)
  • 3 tablespoons of tomato paste
  • 1 cup beef stock
  • 1/4 cup red wine vinegar
  • 2 tablespoons fresh thyme leaves

Topping:

  • 1.6 pounds cauliflower, cut into florets or frozen
  • 3 ounces of butter (I used lactose-free butter)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 egg yolks
  • a pinch of paprika
  • a pinch of dried oregano
  • 6oz of cheddar cheese, grated

Method:

Add the olive oil, garlic and onion to a large pan and sauté them for 5 minutes until the onion starts to become translucent.

Crumble the ground beef into the pan, stirring it to ensure that the meat breaks apart and browns.

When the meat is browned add the tomato paste and stir it in well.

Add the cup of beef stock and the red wine vinegar; simmer the meat mixture uncovered for 20 minutes until the liquid has reduced. You should have a thickened meat mixture.

Let the mixture cool slightly before checking the seasoning and adding salt and pepper.

Spoon this into a casserole dish and set aside.

Preheat your oven to 175C/350F.

Make the topping

Fill a large saucepan two-thirds full of water and bring to the boil.

Add the cauliflower florets and cook for 7-10 minutes until tender. If you prefer steaming vegetables then follow the same timeline but check for tenderness as the size of florets impacts on cooking time. Frozen cauliflower takes a few minutes longer.

Drain the water and cauliflower into a colander.

Place a large clean tea towel into a bowl and place half of the drained cauliflower into it. Twist the towel and squeeze as much water out as you can. Repeat with the second half.

Return the squeezed cauliflower to the pan or a bowl, along with butter, salt, pepper, a pinch of paprika and oregano.

Add the 3 egg yolks.

Use a stick blender to blend the cauliflower into a smooth mash.

Add the grated cheese to the mix and continue to blend until incorporated.

At this point check the seasoning of the mash and adjust if needed.

Gently spoon the cauliflower mash onto the beef mixture in your casserole dish. I use an ice-cream scoop as it’s quicker and a more even distribution. Roughing the surface gives a crisper surface.

Bake the pie in the pre-heated oven for 25-30 minutes, until the topping is golden brown.

Serve immediately or chill and store in the fridge. I served it with steamed Brussels sprouts and broccoli. It was delicious but filling.

Deconstructed chicken, bacon and cheese burger (Keto, low carb, gluten-free)

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I saw this recipe, when we went out for Sunday lunch. It was in the gluten-free menu. One of our group who eats keto, asked for it without the bun, but with extra salad and a side of seasonal green vegetables tossed in butter. I was jealous but my gluten-free, roast turkey meal was delicious. It’s unusual to get a gluten-free carvery that includes all the trimmings. We travel to this restaurant about once a month. This is my take on it. It’s deconstructed as there is no bun. Just increase the amount of chicken, bacon and cheese for more people.

Ingredients (serves 3):

  • 2 large chicken breasts -cut into 9 even pieces about half an inch thick so they cook evenly and don’t dry out
  • 1 Tbsp olive oil
  • Salt and ground black pepper – a large pinch of each for the chicken (you don’t need much as there is bacon and cheese)
  • Streaky or back bacon (I used 12 rashers of nitrite-free streaky bacon)
  • 9 thin slices of cheese for the top of the chicken
  • A mix of green seasonal vegetables -steamed (I used a organic cabbage, broccoli and Brussels sprouts)
  • Melted butter to toss the cooked vegetables in (I used a vegan butter alternative)
  • A mixed salad to serve

Method:

Preheat oven to 180C/160C fan assisted.

Prepare the salad and green vegetables. This important as its quite a fast meal to make.

Heat up the olive oil in a skillet. Add the nine chicken pieces (burgers), season lightly and fry on each side to brown; I cooked it 3-4 minutes each side.

Place the bacon on a tray, ready to cook in the oven.

Place the skillet with the browned chicken in the oven; cover it with tinfoil.

Steam the green vegetables (6-8 minutes). I put the cabbage in to steam first for 2 minutes, then added another tier with the broccoli and Brussels sprouts.

Remove the chicken from the oven, and cover with cheese slices and replace the tinfoil. Switch the oven off, and place the chicken back inside, for the cheese to melt.

Place tray of bacon under the grill to crisp.

Drain the green vegetables well; mix together and toss in butter. Sprinkle lightly with pinch of salt.

Plate up, serve, and enjoy. This was carb-light and filling.

Raising Awareness of Speech Apraxia (3)

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Lee Ridley is a true ambassador of speech disorders who has broken down significant barriers in acceptance of disability and those with communication differences. He is an English stand-up comedian; disabled since early life, and unable to speak. He is the first stand-up comedian in Britain to use a communication aid in his routines, performing them under the stage name of Lost Voice Guy. His act has been recognised in a number of ways including winning the BBC Radio, New Comedy Awards, He won Britain’s Got Talent (BGT) 2018. This is his act in the Final.

I can’t imagine many of us would want to be a stand-up comedian but Lee does it with such panache; look at his timing for saying things in the Final of BGT. He has a book out called ‘I’m Only in it for the Parking’. Here’s link on the This Morning show talking about his book and changes in his life.

On his website he sells merchandise, my favourite teeshirt is ‘I Run Better Than The Government’. This is quite apt in the UK! This is his website – he is a true champion of funny one-liners. You can find further information about him on his site.

One of things that Lee says in the This Morning Show about how his life has changed with his success, is that people are engaging with him a lot more than before and as a result he is happier; they see him and not his disability.

So if you know someone with a speech disorder, take the time to engage with them and see the person not their difficulties; it will enhance both your lives.

Raising Awareness of Speech Apraxia (2)

Raising awareness, Updates1 Comment

In this blog I want to spotlight Joanna Bendel, who is working hard to change public attitude, in America, towards apraxia of speech. She is succeeding.

I know Joanna Bendel through involvement in a group called Young Adults with Dyspraxia/Apraxia (YADA). This was set up by The Cherub Foundation in America. YADA is a closed group that helps young people to share with others in a similar situation. For the first time, I talked to someone with developmental verbal dyspraxia (CAS) and felt better about myself. This made me feel better especially after my school experiences.

Joanna shines out as a true inspiration to me; I wish I had her strength of character! I am going to embed links to her videos so you can see what a fantastic ambassador she is and how once she took the leap, her confidence has grown. I messaged her to get her permission for this blog. These video links help tell aspects of her story.

This video is about Joanna at 14 years old and using the communication aid.

This is a link to her YouTube channel; I suggest you subscribe. I have followed Joanna’s Vlog for years. She used to use her communication aid and people were encouraging her to use her speech. One Christmas she decided to and has developed confidence in using her speech since. Just think about the courage that took. When I need a boost I watch her YouTube channel. I am hoping to have some level of Joanna’s confidence in the future but like most people I’m still on the journey. In the meantime Joanna is a true inspiration to everyone. I salute you Joanna!

This is a video of her on a News programme in 2018.

If you are reading this, please stop and think how lucky you are to have volitional speech, those of us who have difficulties are no lesser a person. Everyone has difficulties in their life.

As I said in my first speech apraxia blog, if you know someone with a speech disorder, take the time to include them and see the person not their difficulties; it will enhance both your lives.