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Low Carb Rhubarb Crumble

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I don’t like wasting food grown in the garden or any food for that matter. The rhubarb was late growing and ripening. There was a lot of it but the stalks were thin. This recipe seemed the best use for it and I like crumble. It’s an easy recipe but I would say it gave four ‘not very big’ portions. The topping had good crunch and flavour. I enjoyed it very much with a splash of plant-based double cream. Enjoy!

Prep time: 20 mins | Cook time: 20 mins | Servings: 4

Nutrition (quarter of the recipe): Calories: 199 | Total Fat: 17g | Saturated Fat: 4g | Total Carbs: 9g | Net Carbs: 4g | Fibre: 5g | Sugar: 1g | Protein: 5g

Ingredients:

Filling:

  • 6 stalks fresh rhubarb, roughly chopped (the home grown rhubarb was quite thin)
  • 1 tsp granulated sweetener (used erythritol)
  • 2 tbsp water

Topping:

  • ½ cup almond flour
  • ¼ cup flaxseed meal
  • 3 tbsp granulated sweetener (erythritol)
  • 2 tbsp unsalted butter (I used lactose-free butter)

Method:

  • Preheat the oven to 375F. 
  • Add the rhubarb, sweetener and water to a saucepan and simmer until rhubarb is cooked. 
  • Whilst the rhubarb is cooking, make the crumble topping by rubbing together the almond flour, flaxseed, sweetener, and butter, until breadcrumb like in consistency.
  • Test the rhubarb for sweetness and adjust if necessary, then spread it over the base of a small baking dish. 
  • Sprinkle the topping over the rhubarb and bake for 15-20 minutes or until golden brown on top and the rhubarb is bubbling through the topping.
  • Serve & enjoy!!

Keto Breakfast Cookies

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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

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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

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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

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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.