Low Sugar Peanut Butter Cookies

Though the weather is still warm, I thought a little baking wouldn’t be too uncomfortable.  So, it became “cookie time.”  These nut butter treats have no wheat flour, and no added sugar.  On this occasion I made them with crunchy peanut butter which was already in the larder, but almond butter works as well.

Ingredients:

• Peanut Butter 1 Cup (Crunchy) [or similar nut butter of your preference]
• Eggs 2 large
• Truvia granulated 1/3 cup
• Almond Flour/ground Almond 2 heaped Tbs
• Baking Powder 1/4 tsp
• Cinnamon to sprinkle

Method:

Preheat the oven to 175 C/ 350 F and cover a baking sheet with baking paper.  Then in a mixing bowl mix together the nut flour, sweetener, and baking powder.  In a separate bowl whisk the two eggs until frothy.  Add the eggs and nut butter to the dry ingredients and mix until even.  Roll the mixture into a dozen evenly sized balls.  Place the balls onto the baking sheet and press them flat with a fork in a crisscross pattern.  Place in the oven and bake for about 15-20 minutes, or until until lightly browned.  Remove from oven and sprinkle with sweet cinnamon.  Let cool thoroughly before serving.

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Nutty Ice Cream

 

 

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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Putting the Cream in Ice Cream

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

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.

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Carrot/Almond Muffins

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 Flour Brownies

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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Mint Chocolate Cheesecake

After the success of my trials with keto friendly cheesecake (well my wife liked it, that’s all that mattered), I decided to widen the choices. So with a little adjustment to the original recipe, and the addition of the trusted ingredients chocolate and mint, this recipe was born.

Ingredients:

• Butter 2 Tbs
• Ground Almonds 5 Tbs
• Cream Cheese 350 g
• Eggs 2
• Stevia 3 rounded Tbs
• Mint Leaves 1 tsp finely chopped
• Peppermint Extract 1/4 tsp
• Cocoa Powder 1 rounded Tbs
• Sour Cream 2 Tbs

Method:

Preheat oven to 200 C/ 400 F. Melt 2 tablespoon of butter and mix in the ground nuts to form a crumbly paste. Use a fork and line the bottom of a small oven dish with the mixture. In a bowl beat the egg thoroughly, and then cream in the sweetener, cream cheese, and sour cream.  When evenly mixed into a thick liquid stir in the mint, extract, and cocoa, then pour it over the nut crust. Place uncovered in the oven for 20 minutes, then increase the temperature to 220 C for five to ten minutes so that the surface starts to caramelise but not burn.  Remove from oven, and allow to cool to room temperature, then chill.  Makes 6 medium pieces.

Padre

 

Keto Friendly Cheesecake

I was looking to make a treat for my wife and just started with the standards her diet allows: nuts, cream, cheese, and eggs. The result – cheesecake.

Ingredients:

• Almond Flour (Ground Almonds) 3 rounded Tbs
• Butter 2 Tbs
• Full Fat Cream Cheese 180g
• Stevia 4 tsp
• Egg 1

Method:

Preheat oven to 200 C/ 400 F. Melt 1 tablespoon of butter and mix in the ground nuts to form a crumbly paste. Use a fork and line the bottom of a small oven dish with the mixture. In a bowl beat the egg thoroughly, and then cream in the sweetener, cream cheese, and remaining butter.  When evenly mixed into a thick liquid pour it over the nut crust. Place uncovered in the oven for 20 minutes, then increase the temperature to 220 C for five to ten minutes so that the surface starts to caramelise but not burn.  Remove from oven, and allow to cool to room temperature, then chill.  Makes 4 small pieces.

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Macadamia and Chocolate Fat Bomb (FB 5)

While doing reading on the topic of keto foods, Macadamia nuts were spoken well of.  So as I continue to come up with variations I tried Macadamia and 80% chocolate.  It worked really well, and I think it is one of the tastiest so far.

Ingredients:

• Macadamia Nuts 1/4 cup
• 80% 5 + Chocolate 2 squares
• Cocoa Powder (100%) 1 tsp rounded
• Nut Butter 1 heaped Tbs
• Stevia 2 tsp
• Coconut Oil 2 1/2 Tbs

Method:

Warm the coconut oil to a liquid. In a food processor blitz the nuts and chocolate to a coarse flour texture. Add the cocoa, sweetener, and nut butter and mix well.  Pour in the coconut oil and mix again until even. Spoon the mixture into an ice tray and place in freezer for 10 minutes. When set, remove the bombs from the tray and place in a bowl.  Store in the fridge until needed.

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(Strawberry Fat Bomb Mini Mousse) Fat Bomb Number 3

Variety, they say, is the spice of life, so my “fat bomb” experiments continue in order to come up with a diverse and I hope satisfying range of yummy things for my wife to enjoy. I was looking for a break in the nut based and especially coconut flavoured options, and berries seemed a good way to go.  Not too many fruits (keeping the sugars down) but enough to flavour the “fats.”  In this case the fats are in the form of butter and cream cheese. This was envisioned as a ball “bomb,” but I found it too soft to keep form.  But as it was creamy and easy to dish out, the idea of serving it in egg cups arose. While not a traditional mousse it has much of the same feel.

Ingredients:

• Cream Cheese 5 Tbs (full fat)
• Butter 2 -3 Tbs (unsalted)
• Strawberries 2-3
• Stevia 1 tsp well rounded (or to taste)

Method:

Soften the butter, but do not melt. Mix the cream cheese, sweetener, and butter.  In a flat bottomed bowl, mash the berries with a fork retaining any juice. Stir the cheese and butter mixture mixing until mildly pink.  Place is refrigerator overnight. Then using a small spoon, dish it into individual egg cups.  Place mini mousses it a fridge and chill until needed.

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Date and Nut Bar

Here is a healthy (or at least healthy-ish) snack idea.  It is made with fruit without any additional sweetening, and is a great alternative to chocolate, or other sugar based treats.

Healthy version:

Ingredients:

• Pitted Dates 2 cups
• Nuts (Walnuts, Cashews, and/or Pecans, etc) 1/2 cup
• Nut Butter 3 Tbs
• Coconut Milk splash*

Fruity version:

• Pitted Dates 2 cups
• Nuts (Almonds or Pistachios) 1/2 Cup
• Figs about 6
• Coconut Milk splash*

Decadent  version:

• Pitted Dates 2 cups
• Shredded Coconut 1/4 cup
• Chocolate Chips 3 Tbs
• Coconut Milk splash*

Method:

Place ingredients in a food processor and blitz until smooth**. Roll mixture into a ball and place onto a small baking tray.  Refrigerate for 30 minutes and cut into bars or wedges. That’s all there is to it.

* The milk is optional, but I found that the date mixture could be a bit crumbly after blitzing.  A splash or so of the milk made for a smoother, stickier mixture.

** If using slivered nuts reserve about half to add into the blended mixture when spreading it to tray.

*** The pictured batch is dates with slivered almonds and nut butter.

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