Almond Soy Smoothie

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This is lower in carb than the Almond Butter Kefir recipe I posted in the past.  It doesn’t have quite the same flora kick that the kefir has, but for staying Keto it is a good mid calorie, good fat to carb ratio drink.  It is very nutty, and pleasingly sweet considering it has no added sugar.

Ingredients:

  • Almond Butter 2 heaped Tbs
  • Unsweetened Soya Milk 300 – 320 ml (Alpro plain unsweetened soya is excellent for this 1.8 g fat and “nil” carb per 100 ml)
  • Stevia 4 tsp

 

Method:

This is a simple recipe.  Add the three ingredients to a blander and blitz for one minute.  Serve in a glass.  That’s it.

Padre

 

 

 

 

 

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Nutty Ice Cream

 

 

Image result for pecan

Not all ice cream is chocolate, and not all keto ice cream need be “full fat.”   This recipe was made to address both these.  It has a nice nutty flavour, and still has a good super low carb, high fat ratio without being as caloric as my previous ice cream recipe.

Ingredients:

  • Extra Thick Double Cream 150 – 175 ml
  • Full Fat Cream Cheese 180 g
  • Unsweetened Soy Milk 100 – 150 ml (as needed)
  • Almond Butter (sugar free) 4 Tbs
  • Egg 1
  • Pecans 10 to 15 halves
  • Stevia 3 rounded Tbs

Method:

In a mixing bowl or food processor add the extra thick cream, raw egg, and sweetener.  Mix well.  Then add the nut butter and cream cheese and mix again.  When evenly mixed make sure it is not too thick to stir.  If it is, add the soy milk until it is easy to stir but not “watery.”

Pour the mixture into an ice cream churn and follow the manufacturer’s instructions.  When the mixture is beginning to thicken to “milk shake” consistency add the pecan halves. My mix took between 30 and 35 minutes to become scoop-worthy.

Dish out when finished or spoon into a freezer container for future use.  I found that once in the freezer it set very hard, and required about a 10- 15 minute wait to serve at room temperature to return to scoop consistency.

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Broccoli, Spinach, and Goats Cheese Soup

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Here is another of my simple soup recipes. This is one of the soups we have turned to for lower carb, and decent fat content.  It has only five ingredients and cooks in less than an hour.  It has a nice sharp cheese flavour and the veggie goodness of the broccoli and spinach.

Ingredients:

  • Broccoli 1/3 medium crown
  • Leaf Spinach 200 g
  • Mature Goats Cheese 200 to 240 g (hard cheese)
  • Water 1.5 litres
  • Gluten-free Vegetable Stock Cube (1-2 according to taste)

 

Method:

Cut broccoli into florets.   Rinse the spinach and pat dry.  Place the veg into a large pan or soup-maker. Add the water and bring to a boil for about 30 minutes (or one cycle on soup maker). Add the stock cube and return to low boil (or second time through soup maker cycle). Blitz the cooked broccoli until smooth.  Cube or shred the cheese and stir until dissolved (or blitz into mixture is using soup-maker).

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Putting the Cream in Ice Cream

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My wife’s current dietary regime requires high fat, and very low carb.  This creates some difficulty in finding “sweet” options, but I have done fairly well thus far in finding ways to meld the two.  Ice cream – or better still ice CREAM came to mind as a winning option.  This recipe was purely experimental drawing on past standard ice cream recipes from pre-cancer/pre-keto days.

It is rich, very caloric, and yummy.  My wife describes it as frozen fudge, and that might well be what it is.   If it is a little too rich, the extra cream can be replaced by milk or unsweetened soya milk and still keep the fat ratio in a good place compared to carb.

Ingredients:

  • Extra Thick Double Cream 300 ml
  • Full Fat Cream Cheese 180 g
  • Double Cream 100 – 150 ml (as needed)
  • Egg 1
  • Pure Cocoa Powder 2 rounded Tbs
  • Stevia 3 rounded Tbs

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Method:

In a mixing bowl or food processor add the extra thick cream, raw egg, and sweetener.  Mix well.  Then add the cocoa and cream cheese and mix again.  When evenly mixed make sure it is not too thick to stir.  If it is, add the double cream until it is easy to stir but not “watery.”

Pour the mixture into an ice cream churn and follow the manufacturer’s instructions.  My mix took between 25 and 30 minutes to become scoop-worthy.

Dish out when finished or spoon into a freezer container for future use.  I found that once in the freezer it set very hard, and required about a 10- 15 minute wait to serve at room temperature to return to scoop consistency.

Padre

 

 

Low-Carb Almond Pizza Base

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In my attempts to give some “normality” to my wife’s diet I experimented with making a keto-frendly(ish) pizza.  To this I turned to my new friend almond meal to try to make a useful base.  It is an adaptation of some of the almond-based baking I have done recently, and it worked fairly well.

Ingredients:

  • Almond Flour or Ground Almonds 1 cup
  • Egg 1
  • Baking Powder 1/2 tsp
  • Salt pinch
  • Xanthan Gum 1/4 tsp
  • Ghee or Melted Butter 3 Tbs
  • Garlic Powder 1/4 tsp
  • Water as needed

Method:

Preheat an oven to 220 C /425 F.  Add the dry ingredients to a mixing bowl.  Stir well.  Whip the egg, and add the liquid ghee/oil to it.   Stir into the dry mixture.  It should make a slightly moist spreadable dough.  If it is too dry add tiny splashes of water, but don’t over do it.   Place the moist dough ball in the centre of a sheet of baking paper and then cover with a second sheet.  Press the dough into a thin circular shape, pressing outwards from the centre.  Remove the top sheet as necessary in order to assure an even thickness and shape.  When at the desired size, about 8 inches or so in my tries, discard the top sheet, and place the pizza base (baking paper and all) onto an oven sheet or pizza stone, and place in oven for 5 minutes our until edges just start to brown.   Remove from oven and cool slightly, then add your desired pizza toppings.  Don’t over bake the untopped base or it will go brittle in the second baking.

 

My Pizza Experiment 

Ingredients:

  • Pizza Base (as above)
  • Red Bell Pepper 1 small
  • Oregano 1/2 tsp
  • Basil 1/2 tsp
  • Olive Oil 2 tsp + splash
  • Hard Goats Cheese 50 g
  • Soft Goats Cheese 20 – 25 g
  • Onion 3 rings
  • Yellow Bell Pepper 2 rings

Method: Reduce oven temperature to 200 C/ 350 F.  Remove the stem and seeds from the red pepper, and cut into large pieces.  Put these along with the spices/herbs into a food processor.  Add the oil to the processor and blend until a paste.  Spread a splash of olive oil to the pizza base and then spread the pepper paste across the base.  Shred the hard cheese and spread it evenly on pizza base.  Separate the onion and pepper rings and place them on cheese then add a few spread out pieces of soft cheese.  Place in the oven for 10 to 12 minute, but check regularly after 8 minutes to avoid burning.

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Garlic Cod

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I managed to get two really lovely cod loins, and was thinking of keto-friendly options that I might try.  I decided to go with garlic as my enhancement flavour, and I think it worked really well

Ingredients:

  • Cod Loin 300 – 400 g (two large skinless, boneless cuts)
  • Ghee or Butter 2 tsp
  • Ground Almonds or Almond Flour 3 heaped Tbs
  • Garlic Powder 2 tsp
  • Salt pinch
  • Egg 1
  • Water 1 tsp

Method:

Preheat an oven to 200 C / 395 F.  Lightly spread melted ghee or butter into an oven dish.  Whisk the egg with the tsp of water, then dip the fillets into the egg mixture.  In a separate bowl mix the dry ingredients, then dip the fish into it.  Once covered with the nut flour and garlic mixture lay the fillets into the greased dish.  Pat any remaining flour/garlic onto the top of the fish, then cover loosely with foil.  Place in the oven for 15 minutes.  Then remove the foil from the dish and return to the oven for an additional 5 to 7 minutes depending on the thickness of he loins.  Serve with salad and a garlic-based dressing or garlic mayo.

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Carrot/Almond Muffins

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Here is another baked treat which while not strictly keto, is still keto-friendly in moderation. It is basically a carrot cake sans the grains and high-carb sweetening. I have made it as a muffin recipe as it is easier to portion out, than a loaf, but with a little adaption I am sure it would work in a loaf pan as well.

Ingredients:

  • Almond Flour or Ground Almonds 1 1/4 cups (approx 125 g)
  • Shredded Coconut 3 to 4 Tbs (to taste)
  • Baking Powder 1/2 tsp
  • Salt 1/8 tsp
  • Xanthan Gum 1/2 tsp
  • Stevia 3 rounded Tbs
  • Ground Cinnamon 2 rounded tsp
  • Ground Nutmeg 1/4 tsp
  • Coconut Oil 1/2 cup
  • Eggs 3
  • Carrots 3
  • Coconut Milk (as needed)

Method:

Preheat an oven to 180 C/ 350 F. Place 10 to 12 paper baking cups into a muffin pan. In a large mixing bowl add all of the dry ingredients and mix well. Then scrape and shred the carrots and add them to the dry mixture. Whip the eggs well and melt the coconut oil. Add these to the mixing bowl and stir until evenly mixed. If the mixture is too dry and crumbly add splashed of coconut milk as needed.  Don’t over do this last step though, it should end up a very soft dough not a batter. Spoon the dough into the cups and place in the oven for fifteen minutes, then check consistency and that they are beginning to form a crust. Rotate the pan and bake for an additional three to five minute. Remove and allow the cool thoroughly.

These can be eaten as is, or as an added treat a Cream Cheese Icing can be added once they are cooled.

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Almond Bread

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My wife has really wanted to have some “bread,” but she hasn’t wanted to mess up her gain on her ketogenic diet.  After some research, and the relative success of almond flour flat breads, almond bread seeded the answer.  Here is the recipe which after a little bit of trial proved a keeper.

Ingredients:

  • Eggs 4
  • Almond Flour or Ground Almonds  2 cups / 200g 
  • Butter 1/4 cup / 60g  melted
  • Baking Powder 1 1/2 tsp
  • Xanthan Gum 1/2 tsp
  • Salt pinch
  • Warm Water 1/2 cup
  • Sour Cream 1 Tbs heaped
  • Stevia 1/8 tsp

Method:

Preheat an oven to 180 C/350 F. In a large mixing bowl add the almond flour, salt, Stevia,  and baking powder. Mix very well.  Separate the eggs (putting two yolks aside for other recipes) and mix the remaining too yolks until smooth. Add the sour cream and warm water to the yolks, and then mix them into the dry ingredients. Melt the butter and add this to the mixture as well and stir until a moist dough. Whip the egg whites until stiff, and them slowly stir this into the dough ball but do not over mix.

Line a loaf pan with baking paper and pour in the dough. Bake for 45 minutes (but check at 40).  The bread is ready when a skewer or tooth pick comes out dry.

Allow to cool at least 10 minutes before removing from pan to avoid crumbling.

We found this to be a moist, nutty loaf, and one that cuts well for toast; or to eat with soup or cheese.

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Almond Flour Brownies

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Here is another keto inspired baking treat. It is an amazingly satisfying brownie, and my wife likes them even better than wheat-based ones. They are also very easy to bake.

Ingredients:

  • Almond Flour or Ground Almonds 1 1/2 cups
  • Ground Coconut 1/4 cup
  • Eggs 3 large
  • Cocoa Powder 3 heaped Tbs (or 4 to taste)
  • Stevia 4 Tbs
  • Baking Powder 1/2 tsp
  • Butter 1/2 cup (melted)
  • Salt pinch
  • Vanilla Essence 1/2 tsp
  • Xanthan Gum 1/4 tsp
  • Coconut Milk splash as needed

Method:

Preheat an oven to 180 C/ 350 F. In a large bowel add the ground nuts, coconut, and Stevia.  Mix well then add the remaining dry ingredients. In a small bowl mix the eggs, melted butter, and vanilla. Pour into the centre of the dry ingredients and mix well with a whisk of electric mixer. Add splashes of coconut milk as needed to make a thick batter/thin dough which can be spooned not poured.

Line a 6 to 8 inch baking pan with baking paper, and spoon the batter/dough in and spread it evenly with a spoon to fill the pan. Bake for 25 minutes and then check with a tooth pick or skewer.  Allow no more than 30 minutes as the nut flour will set even more while cooling.

Allow to cool at least a half hour before cutting into squares. The hold their form best if refrigerated after initial cooling.

Serve with thick cream.

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Saag Paneer

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We were looking to find a veggie option with a taste of the different, and came up with the Indian theme.  This take on Saag Paneer may not be traditional, but it really works with our tastes.  It is also fairly keto friendly as well.

Ingredients:

  • Spinach 300 g
  • Onion 1 medium
  • Garlic 3 cloves
  • Ground Ginger 1/4 tsp
  • Ground Cumin 1/4 tsp
  • Ground Turmeric 1/4 tsp
  • Garam Masala 1 Tbs
  • Salt pinch
  • Pepper pinch
  • Hard Goats Cheese 100 g
  • Ghee 1 Tbs plus a tsp
  • Double Cream 4 Tbs

Method:

Rinse and lightly chop the spinach and place in a steaming dish. Bring the water to a boil and steam the spinach for 10-15 minutes. While is is steaming dice the onion and garlic. Place 1 tablespoon of ghee (or butter) into a frying pan and brown the onion on medium high heat. Then add the garlic and stir until tender. Add the spices and keep stirring until well mixed. Scoop the mixture into a large serving dish, leaving as much oil in the pan as possible and add the additional ghee to the pan.  Cube the cheese and quickly flash fry it in the spiced oil.  Add the cheese to the fried mixture, and add the steamed spinach. Add the cream to the warm frying pan to pick up any spice residue, when warm stir this into the spinach mixture. Mix well and serve warm.

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