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Original recipes / recipe ideas

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Low Carb Chocolate Hazelnut (Nutella®) Olive Oil Cake

I made this low carb Chocolate Hazelnut Olive Oil Cake on a creative whim this past February, just before one of my son’s weddings, and it was quickly dubbed the “Nutella®” Cake.”

This gluten-free, dairy-free cake is rich and moist, with a texture similar to a brownie — but better.

With only 11 net grams of carbohydrate per slice, this grain-free, gluten-free, dairy-free cake would be lovely to serve during the upcoming Passover, and would make a delicious dessert for those who celebrate Easter.

While unsuitable for those with hazelnut, tree-nut, or egg allergies,  as a Registered Dietitian, I believe that this cake can (and should) be enjoyed for special occasions. This is a wonderful “sometimes food” (in contrast to an “everyday food.”)

Enjoy!

 

Low Carb Chocolate Hazelnut (Nutella®) Olive Oil Cake

Low Carb Chocolate Hazelnut (Nutella®) Olive Oil Cake

(makes 12 servings)

Ingredients

250 g (8 oz net weight) hazelnut meal*
10 g (2 tbsp.) natural cocoa powder
2.5 g (1/2 tsp._ baking soda
Pinch of salt
147 ml (10 tbsp. / 1/2 cup + 1.5 tbsp.) extra-virgin unfiltered olive oil
112 g / 4 oz granulated erythritol and monk fruit sweetener
3 large eggs, room temperature
10 ml (2 tsp.) real vanilla extract

Optional decoration

1/4 cup roasted hazelnuts, rubbed and crushed

*in this recipe, it is essential that the nuts are weighed rather than measured, as the volume varies with the freshness of the nuts.

Instructions

    1. Line a 22 cm (8.5 inch) springform pan with parchment paper, then grease the paper and sides of the springform pan with some of the same olive oil as used in the recipe.
    2. If hazelnut meal is not available, grind the raw hazelnuts in a food processor until the texture of almond flour. Place in a small bowl.
    3. Add the cocoa powder, baking soda and salt to the bowl with the hazelnut meal.
    4. In a larger bowl, beat the eggs well. To the beaten eggs, gradually add the extra virgin olive oil, and keep beating the mixture until it becomes pale and thick like coffee cream.
    5. Preheat the oven to 340°F (170°C) — which is 315°F (150°C) on a convection oven
    6. Add the real vanilla extract to the egg and olive oil mixture, and beat until well blended.
    7.  Into the bowl with the egg and olive oil mixture, gradually add the dry ingredient mixture, stirring gently with a rubber spatula.
    8. Pour the batter into the prepared springform pan, and bake for 45 minutes (until a toothpick inserted into the center comes out clean). Note: the cake will rise slightly more in the center while baking and will fall as it cools. This is expected for this type of cake, so don’t worry!)
    9. Remove the cake from the oven, sprinkle with roasted hazelnuts if using, and allow the cake to fully cool in the springform pan before releasing it.

Macros (from Cronometer®)

Macros for Low Carb Chocolate Hazelnut Olive Oil Cake

Learn More

If you want to know about types of services I provide as The Low Carb Healthy Fat Dietitian, click here to learn more.

To your good health!

Joy

You can follow me on:

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Copyright ©2023 The LCHF Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

 

 

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High Protein to Energy Matcha Drink – role in abdominal fat loss

INTRODUCTION: Green tea which is high in the catechin EGCG (epigallocatechin gallato) has been associated in two meta-analysis with a reduction in body weight and body fat — especially abdominal fat [1,2] and matcha powder is especially high in EGCG.

Catechins make up ~ 30% of green tea’s dry weight and while ordinary brewed green tea contains ~50—100 mg catechins [3], just 1 gram (~1/3 teaspoon) of matcha powder contains 105 mg of catechins of which 61 mg are EGCs.

A 2009 meta-analysis of 11 green tea catechin studies found that subjects consuming between 270 to 1200 mg green tea catechins / day ( 1 — 4 tsp of matcha powder per day) lost an average of 1.31 kg (~ 3 lbs) over 12 weeks [2], but that the effect of green tea catechins on body composition was significant, even when the weight loss between treated and untreated groups is small (~5 lbs in 12 weeks).

Even with as little as a 3 pound weight loss, the total amount of abdominal fat decreased 25 times more with green tea catechin consumption than without it (−7.7 vs. −0.3%) [2] and the total amount of subcutaneous abdominal fat (fat just below the skin on the abdomen) decreased almost 8 times more with green tea catechin consumption than without it (−6.2 vs. 0.8%) [2].

A 2017 meta-analysis found that consuming as little as 100 and 460 mg/day has shown significant effectiveness on body fat and body weight reduction in intervention periods of 12 weeks or more [1].

How do Green Tea Catechins in Matcha Work?

The mechanisms by which green tea catechins reduce body weight and reduce the amount of total body fat and in particular reduce the amount of abdominal fat are still being investigated but it is thought that green tea catechins increase thermogenesis (increased heat production which would result in increased energy expenditure), increase fat oxidation (using body fat as energy), decrease appetite, result in the down-regulation of enzymes involved in liver fat metabolism, and decrease nutrient absorption [2].

Timing of Matcha Catechin Consumption

Green tea catechins such as EGCG found in matcha are absorbed in the intestine and since the presence of food significantly decreases their absorption, green tea catechins are best consumed 1/2 an hour before meals, or 2 hours after meals.

The timing of green tea catechin intake may also affect the absorption and metabolism of glucose. A study by Park et al [4] found that when green tea catechins were given one hour before to a glucose (sugar) load, glucose uptake was inhibited and was also accompanied by an increase in insulin levels.

Effect of Milk Casein on Catechins

It was previously thought that the protein casein found in milk binds green tea catechins, making them unavailable for absorption in the body, however a recent study found that while the antioxidant activity of polyphenols is lowered from 11-27% by the presence of casein, EGCG which is the catechin in matcha is actually increased by the presence of casein [5].

Final Thoughts…

Consuming between 1 — 4 tsp of matcha powder per day (270 to 1200 mg green tea catechins / day) is sufficient to contribute to weight loss of ~ 3 lbs in 12 weeks (with no other dietary or activity changes) and more significantly decrease body fat composition, especially abdominal fat.

Along with a well-designed meal plan, beverages containing matcha powder may be helpful for those who have already lost significant amounts of weight and who would like to lose remaining fat on their abdomen.

WARNING TO PREGNANT WOMEN

While EGCG has also been found to be similar in its effect to etoposide anddoxorubicin, a potent anti-cancer drug used in chemotherapy [6 al], high intake of polyphenolic compounds during pregnancy is suspected to increase risk of neonatal leukemia. Bioflavonoid supplements (including green tea catechins) should not be used by pregnant women [7].

High Protein to Energy Matcha Drink

This drink is great after a workout, or as a quick high protein, low carb meal replacement when time doesn’t allow for real, whole food. It may be helpful for those who have already lost significant amounts of weight, yet are having difficulty losing residual fat around their abdomen.

Since matcha does contain caffeine, I recommend drinking these before 2 PM in the afternoon so that the caffeine does not interfere with sleep.

Ingredients

1 tsp matcha (green tea) powder  (1 tsp = 2 gm)

1 scoop unflavoured whey isolate powder (25 g protein per scoop)

12 cubes ice cubes

1 cup (250 ml) fat free Fairlife® milk (low carb, high protein) 

Optional: 1.5 tsp monk fruit / erythritol sweetener

Method

  1. Place 1 tsp matcha powder in a small stainless steel sieve and gently press through the sieve into a small bowl with the back of a small spoon
  2. Put the sieved matcha powder into a ceramic or glass bowl (not metal, as the tannins in the tea will react and give the beverage and ”off” metallic taste)
  3. Whisk 3 tbsps. boiled and cooled water into the matcha powder using a bamboo matcha whisk (available at Japanese and Korean grocery stores) until the mixture is smooth and frothy
  4. Add low carb erythritol sweetener, if desired
  5. Add 1 scoop of unflavoured whey isolate powder
  6. Stir in 1 cup Fairlife® (low carb, high protein) milk
  7. Pour mixture over ice cubes

Macros

calculated by Cronometer®

Protein to Energy Ratio = 3.17

protein to energy calculated from ptoe.com

More Info?

I design low carb Meal Plans from a variety of perspectives, including a Low Carb High Protein /  P:E perspective.

If you would like more information, please send me a note using the Contact Me form on the tab above.

To your good health!

Joy

You can follow me on:

Twitter: https://twitter.com/lchfRD
Facebook: https://www.facebook.com/lchfRD/
Instagram: https://www.instagram.com/lchf_rd

 

References

  1. Vázquez Cisneros LC, López-Uriarte P, López-Espinoza A, et al. Effects of green tea and its epigallocatechin (EGCG) content on body weight and fat mass in humans: a systematic review. Nutr Hosp. 2017 Jun 5;34(3):731-737. Spanish. doi: 10.20960/nh.753. PMID: 28627214.
  2. Hursel R, Viechtbauer W, Westerterp-Plantenga MS. The effects of green tea on weight loss and weight maintenance: a meta-analysis. Int J Obes (Lond). 2009 Sep;33(9):956-61. doi: 10.1038/ijo.2009.135. Epub 2009 Jul 14. PMID: 19597519.
  3. Weiss DJ, Anderton CR, Determination of catechins in matcha green tea by micellar electrokinetic chromatography, Journal of Chromatography A, Vol 1011(1—2):173-180, September 2003
  4. Park JH, Jin JY, Baek WK, Park SH, Sung HY, Kim YK, et al. Ambivalent role of gallated catechins in glucose tolerance in humans: a novel insight into nonabsorbable gallated catechin-derived inhibitors of glucose absorption. J Phyisiol Pharmacol 2009;60:101—9.
  5. Bourassa P, Cote R, Hutchandani S, et al, The effect of milk alpha-casein on the antioxidant activity of tea polyphenols, J Photochem Photobiol 2013;128, 43-49.
  6. Bandele, OJ, Osheroff, N. Epigallocatechin gallate, a major constituent of green tea, poisons human type II topoisomerases”.Chem Res Toxicol 21 (4): 936—43, April 2008.
  7. Paolini, M, Sapone, A, Valgimigli, L, ”Avoidance of bioflavonoid supplements during pregnancy: a pathway to infant leukemia?”. Mutat Res 527 (1—2): 99—101. (Jun 2003)

 

Copyright ©2021 The LCHF Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

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Keto Spinach Souffle

This souffle recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Keto Spinach Souffle

When I was in my early teens, one of my favourite convenience foods was Stouffer’s® Spinach Souffle. I’m unsure whether it was discontinued or may still be available in eastern Canada, but it’s not in stores in Vancouver.

Stouffer’s® web page lists the ingredients in their Spinach Souffle as spinach, skim milk, eggs, water, soybean oil, modified tapioca starch, 2% or less bleached wheat flour, sugar, salt, and spice.

My keto version of Spinach Souffle uses spinach, whole eggs and egg whites, heavy cream, a touch of Parmesan, freshly ground salt and pepper and that’s it!  There are no industrial seed oils, no flour and no sugar.

Here’s my recipe. It is delicious as a vegetarian main course along with a spring green salad, or as a side dish to your favourite main.

Enjoy!

Keto Spinach Souffle as a vegetarian main course

   

Ingredients

6 large eggs
4 egg whites
2 cups (500 ml) heavy whipping cream
1/2 cup (50 g) Parmesan cheese, grated
2 x 300 g frozen chopped spinach (total 3 cups), defrosted and squeezed dry

Instructions

  1. Preheat convection oven with fan on to 400 °F (204 °C).
  2. Grease the sides and the bottom of an oval Pyrex dish with butter (or use non-stick spray)
  3. In a deep bowl, crack the eggs and beat well with a fork, then add the egg whites, and beat some more. Add the heavy whipping cream and mix well.
  4. Squeeze the defrosted spinach well until it is as dry as possible, then add it to the bowl with the eggs, cream and Parmesan*. Season well with freshly ground salt and pepper.
  5. When the oven is preheated, fill the Pyrex dish with the egg mixture and bake at 400 °F (204 °C) for one hour (or until nicely browned and well risen.

* for those sensitive to oxalates, blanching the spinach in boiling water and then shocking it in an ice bath before squeezing it dry will significantly lower the oxalate content. A 2005 study found that boiling high oxalate vegetables can reduce oxalates by as much as 87% (J. Agric. Food Chem. 2005, 53, 8, 3027-3030, https://doi.org/10.1021/jf048128d)

Serve and enjoy!

from Cronometer

If you would like more information about the services I provide please have a look under the Services tab. If you have questions, please feel free to send me a note using the Contact Me form above, and I will reply as soon as I can.

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Low Carb Blueberry Cheesecake – classic New York Style

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Blueberry-topped New York Style cheesecake is a classic and was easy enough to create by adapting my Keto Marble New York Cheesecake recipe (which is an 8″ one, and bakes in a counter-top convection oven). It can just as easily be made into a 10″ cheesecake by following the amount of cream cheese and egg and egg yolk in my New York Chocolate Cheesecake and baked either in a counter-top oven, if it is large enough or in a conventional oven.

Unless I am expecting more than a couple of people, I make the smaller one, because for me, “desserts” are a fare treat. A larger one would mean I would be enjoying it over several days, which may not be in my best interest, weight-wise.

Low Carb Blueberry Cheesecake

Low Carb Blueberry Cheesecake

Ingredients

  • Three 250 g (8 oz) pkgs cream cheese, room temperature
  • 1/4 cup (60 ml) Truvia® (can use Swerve®, if preferred)
  • 1/8 tsp salt
  • 1/2 tsp real vanilla extract
  • 3 large eggs, plus one egg yolk, room temperature

Blueberry Glaze

1 1/2 cups frozen blueberries
1 tbsp lemon juice,
1/4 cup low carb sweetener (I used Krisda Monk Fruit, granulated)
1.5 tsp tapioca starch, 2 tsp water

Instructions

Preheat the counter-top convection oven to 450 F.  Make sure the fan on the oven is set to on’.

Prepare an 7 ” non-stick spring-form pan by lining with parchment paper and spraying well with a coconut oil spray.

 

In the bowl of a stand mixer using the flat paddle (or by hand) beat the packages of cream cheese one at a time until very well blended and add the eggs one at a time, continuing to blend. Don’t over mix once the eggs are added or the cheese cake may get a large crack as it cools.

Add the egg yolk, then the salt, Truvia® (or Swerve®) and some real vanilla, and complete the stirring by hand, using a spatula.

Have a pan that fits in the convection oven and that can be filled with water (for a water bath) and that can hold the springform pan. Pour the batter into the prepared springform pan and shake it gently to flatten the top.

Bake at 450 F for 12 minutes, then lower the heat to 200 F and make for another 35 minutes. Check during the last 5 minutes so as not to over-bake it.

While it is baking, prepare the blueberry glaze by putting the defrosted frozen blueberries, lemon juice and sweetener into a saucepan and heat over medium high heat while stirring. When it comes to a gentle boil, thicken with tabioca starch mixture and keep stirring until it is clear, shiny and thickened. Set aside until the cheese cake finishes baking.

When the cheesecake is done. remove it from the oven and top with blueberry glaze, then move it to a draft-free location to completely cool.

Transfer to the fridge to cool completely (best to cool overnight or two days ahead of time so the flavours fully develop).

Enjoy!

Based on 1/12 of the cheesecake, the macronutrient content is as follows;

  • Carbohydrates: 18 g
  • Protein: 15.6 g
  • Fat: 423 g
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Light and Fluffy Low Carb Pancakes – my new go-to pancake recipe

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Even though I developed a pretty good pancake recipe a year ago (posted here), I found myself wanting pancakes that were light and fluffy like my old flour-based ones. I also wanted to make some that didn’t have xanthan gum in them (as it caused one of my family members unpleasant GI issues).

I decided to play around with my original recipe but this time, I added just a touch of coconut flour to the almond flour, and just a bit more egg. These pancakes came out amazing — so good in fact, that I made chocolate chip pancakes with the same recipe, the next morning. This recipe is for both!

 

       

Light, and Fluffy Low Carb Pancakes

(makes 12 x 3″ diameter pancakes)

Ingredients

1  1/4 cups almond flour
1/8 cup coconut flour
2 tsp baking powder
1 tsp Swerve® sugar replacement, granulated
1/4 tsp salt

(Optional: 40 g — 85% dark chocolate, finely chopped)

5 large eggs
1 1/2 tsp real vanilla extract (I used homemade)
1/3 cup whole milk (I used goat’s milk because that’s what I have)
1/4 cup light olive oil

Method

  1. In a medium sized bowl, put the almond and coconut flour, baking powder, , Swerve® and salt.
  2. In a smaller bowl, beat the eggs, add the milk and real vanilla extract, add oil and mix well.
  3. preheat cast iron pan to medium and while heating, mix the wet ingredients and fold into the dry ingredients.
  4. If using, toss chocolate chunks into batter and mix well.
  5. When the fry pan is hot, melt some of the butter and make 3 pancakes per pan (each 3″³ in diameter)
  6.  Cover pan for a minute or two to enable pancakes to rise well and to cook inside. They will start to look a little dry around the edges.
  7. When the edges of the pancakes loose their wet look, lift off cover and gently flip each of them over and re-cover the pan until the second side finishes cooking. (I press the middle with a clean finger to see if they spring back)

Enjoy!

Macros (for 2 pancakes – without chocolate chips)

Carbs: 3 g (net) / 6 g total
Fat: 23 g
Protein: 9 g

If you would like to know how this recipe and some of my other recipes on this website can be included into a low-carb Meal Plan designed for you, I’d be glad to help.

You can find out information about the packages and stand alone sessions that I provide (both in-person-and via Distance Consultation) by clicking on the Services tab above.

You can follow me on:

Twitter: https://twitter.com/lchfRD
Facebook: https://www.facebook.com/lchf-rd/
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Fipboard: http://flip.it/ynX-aq

Copyright ©2019 The Low Carb Healthy Fat Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.
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Real Low Carb / Keto Waffles (no cheese whatsoever!)

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

The latest recipe in the low carb / keto world are “chaffles” which are a mixture of whole egg and grated cheese cooked in a waffle iron.  They are really just crispy, textured cheese omelettes, not waffles! This morning, I wanted REAL waffles, and of course they were to be low carb, so I invented them by taking my tried and true 30 year old waffle recipe and subbing out what I know “works”.

       

Real Low Carb / Keto Waffles – makes 18 waffles

Ingredients

2 eggs, beaten
1 – 3/4 cup full fat milk (I used goat, but cow milk is fine — or for even lower carbs, one can use heavy whipping cream diluted with cold, filtered water)          1/2 tsp real vanilla extract
1/2 cup butter, melted

2 cups sifted almond flour
1 scoop unflavoured whey isolate powder
3 tsp baking powder
1 Tbsp Truvia® sweetener (or low carb sweetener of choice)
1/2 tsp salt

Method

Preheat the waffle iron.

Melt the butter over a low heat.

Sift the almond flour into a large mixing bowl, then add the other dry ingredients.

Beat the eggs in a separate bowl then add the milk (or diluted heavy whipping cream).

Pour the melted butter into the milk and egg mixture.

This is a very important step. Let the batter rest for 10 – 15 minutes to let the nut flours absorb the moisture from the egg and milk. Rushing this step will result in waffles that are not the right texture.

When the waffle iron is hot, spray it well with coconut oil spray and add ~1/2 cup of batter to each section. Work quickly and shut the cover.  When it stops steaming excessively, open it up and check that the waffles are golden, but not brown.

Remove them from waffle iron and place them on a wire rack to allow to cool a few minutes.

Serve and enjoy!

Macros (per waffle)

Fat   16.3 g
Carbs (net) 3.3g
Protein 7.9 g
Kcals 196 calories

If you would like to know how this recipe and some of my other recipes on this website can be included into a low-carb Meal Plan designed for you, I’d be glad to help.

You can find out information about the packages and stand alone sessions that I provide (both in-person-and via Distance Consultation) by clicking on the Services tab above.

You can follow me on:

Twitter: https://twitter.com/lchfRD
Facebook: https://www.facebook.com/lchf-rd/
Instagram: https://www.instagram.com/lchf_rd
Fipboard: http://flip.it/ynX-aq

Copyright ©2019 The Low Carb Healthy Fat Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

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Low Carb Dark Chocolate Chip Blackberry Muffins

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

One of my young adult sons hasn’t had muffins since we both went low carb almost 2 – 1/2 years ago, and really felt like ones with chocolate chips in them. He thought I could start with the recipe for my Low Carb Dark Chocolate Raspberry Scones but after I thought for a moment of all the recipes I have accumulated over the years, I knew the perfect one to adapt! It had lots of egg and sour cream and real butter and was a perfect ‘start’ to transform to low carb! The original recipe that I’ve had since 1998 comes from a friend of a friend of mine from New Zealand, named Syrrh.

       

Low Carb Dark Chocolate Chip Blackberry Muffins

Ingredients

3 cups almond flour, sifted
1 scoop of unflavoured whey isolate protein powder
1/2 cup of Truvia® sweetener (or low carb sweetener of choice)
3 eggs, beaten
3 tsp baking powder
3 Tbsp. butter, melted
1 cup full fat sour cream
1/2 cup 80% dark chocolate, cut into small chunks
12 blackberries (or ripe raspberries)

Method

Preheat oven to 360° F and line a dozen muffin tins with paper baking cups, spray well with coconut oil baking spray.

Chop up the chocolate.

Melt the butter over a low heat.

Beat the eggs in a small bowl. Measure out the sour cream.

Mix all the dry ingredients together in a medium size bowl, then add the beaten egg and sour cream.

 

 

 

 

Fold everything together with a spatula until uniformly moistened.

Add the chocolate chips.

Fold in chocolate chips until evenly distributed.

Fill each of the 12 paper lined muffin tins with batter.

Poke a hole in the center of each with a clean finger and insert a blackberry.

No need to push them down too much.

Bake in preheated 360° F oven for 20 minutes, until slightly browned on the top.

Remove the muffins from the oven, and place on a wire cooling rack for a few minutes. Turn off the oven and allow it to cool a bit.

After about 10 minutes, remove each muffin and place it on another wire cooling rack that is set over a baking sheet, then place the baking sheet with the rack of muffins in the oven (which has been turned off) for about 10 minutes, to ensure the bottoms are fully set.

Remove from the oven after 10 minutes and serve the muffins with fresh butter.

Macros

macros calculated using Chronometer software

If you would like to know how you can include this recipe and some of my other recipes that are on this website into a low-carb Meal Plan designed for you, please let me know.

You can find out information about the packages and stand-alone sessions that I provide (both in-person-and via Distance Consultation) by clicking on the Services tab above.

You can follow me on:

Twitter: https://twitter.com/lchfRD
Facebook: https://www.facebook.com/lchf-rd/
Instagram: https://www.instagram.com/lchf_rd
Fipboard: http://flip.it/ynX-aq

Copyright ©2019 The Low Carb Healthy Fat Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

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Homemade Yogurt – Crock-Pot and Inkbird controller method

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

INTRODUCTION: Years ago, I used to make my own homemade yogurt using the pilot light in my gas oven to incubate it, but that was a long time ago. Unfortunately, my last few homes had electric stoves and not gas and purchasing yogurt just seemed more ‘practical’. Recently I switched from cow’s milk to goat’s milk to avoid A1 beta-casein that was negatively impacting my joints (you can read about A1 beta casein here), so I recently decided to start making my own Greek goat yogurt.  My first reason to make my own was because the goat yogurt available on the market did not have the classic thick texture of “real” Greek yogurt, and the second reason was that making my own — even with premium milk such as goat milk or A2 beta-casein milk from heirloom cows still costs half of what it does in the store. Finally, making it myself, I can control what’s in it. Mine has no skim milk powder or gelatin; it’s just full-fat milk and yogurt culture.

Homemade Goat-milk Greek Yogurt

Oven Method

The first time I made yogurt recently, I incubated it in my electric oven by preheating it to 200° F (93°C), turning the heat off and allowing it to cool to 110° F (43° C). Then I turned the oven light bulb on to maintain the ambient temperature, and since ovens are so well insulated, it worked as well as it used to in my old gas oven years ago.

Crock-pot® and Inkbird® Method

When I posted my first results, someone online suggested I used an old Crock-pot® to incubate it, but when I had investigated that idea previously, the lowest setting on mine was too hot for the purpose. The “Lo” setting ranged between 140-145°F (60-63°C) which would kill the bacterial culture, so that’s why I used my old oven method.

This person suggested I purchase an Inkbird® plug and play temperature controller that could be set up between the Crock-pot® and the power supply, in order to maintain the temperature at a steady 110° F (43°C) for the duration of the incubation time. That sounded terrific so I ordered one online.

The cool thing is the Inkbird® temperature controller can also be used to turn the same old Crock-pot® into sous-vide; which I will definitely try at some point, too!

Below are step-by-step instructions for making both regular and Greek yogurt.

Homemade Yogurt – Crock-Pot® and Inkbird® controller method

  1. Pour 3 liters of fresh goat milk (or other mammal milk) into a heavy bottom pot.
  2. Heat the milk at a medium-low heat until the milk reaches 180° F (82 ° C), stirring occasionally. It takes a while, but don’t rush it by turning it up or it will scald on the bottom of the pot, losing some of the valuable thickening protein. Once it reaches temperature,  turn the heat down just enough to maintain the temperature stable for 20 minutes.*

    * Heating the milk is essential even if the milk is pasteurized, as it transforms the proteins. Holding the milk at 180° F (82°C) for 20 minutes makes the difference between runny and full-bodied yogurt (even if you don’t strain it to make it Greek-style).
  3. Pour the hot milk into the removable ceramic insert of the Crock-pot®, then cover it and let it cool until it reaches 110-115° F (43°- 46°C) . Since this can take several hours, I use a cold water bath to speed things up if I want to get it incubating sooner and stir it with a sterilized stainless steel whisk as it sits in the cold water, to make sure it cools uniformly so the thermometer reading is accurate.
  4. Once the milk has cooled to just above 110°F (43°C), remove 1 cup of it (250 ml) to a bowl and add 1/2 cup (125 ml) of the starter you are using.  I use a previous batch of my own yogurt, but start the first batch with some fresh commercial goat yogurt. Remember that each type of milk needs a different type of starter so be sure to buy one that is made from the same type of milk as you’re using. Stir the starter and cup of warmed milk back into the Crock-pot® and stir gently to distribute it evenly.
  5. Put the insert into the base of the Crock-pot® and insert the plug of the Crock-pot® into the power receptacle of the Inkbird® thermometer controller, then plug the controller into the wall.
  6. Set the temperature on the controller to 110° F (43°C) for 12 hours and then have it go off.
  7. Insert the probe into the warm milk that has the starter added.
  8. After 12 hours, remove the probe and unplug the Inkbird®.

At this point, you have plain yogurt which can be packaged up into containers and cooled in the refrigerator for 12 hours before eating.

For Greek Yogurt

  1. Line a stainless steel colander or strainer with a clean piece of white cotton cloth and attach it firmly to the edges with clips.
  2. Insert the strainer or colander into a large bowl that will catch the large amount of whey that will drain off.  Keep in mind, about 35-40% of the finished yogurt is whey, which is what is being removed by draining.

    amount of whey after 1 hour of draining
  3. Pour in yogurt and while it is draining, cover the strainer.
  4. Let the whey drain out in the fridge or in an oven that has been warmed and cooled to 110°F (43°C) and has the light bulb on.  Remember, that while straining, the yogurt needs to be either in the fridge or at the same temperature it incubates at, to keep it out of the temperature “danger zone”.
    Mine goes into a warmed, cooled oven because my fridge always has too much food in it to accommodate a large bowl!
  5. Drain the yogurt until the mixture is the thickness you like. I drain mine for 12 hours so that it is very thick.
  6. Package it up into sterilized containers with covers and let it chill 12 hours in the fridge before eating.

    Enjoy as is, or with a sprinkle of hemp hearts and berries.

Macros – 3/4 cup / 175 ml of plain Greek Goat Yogurt

Carbohydrates: ~6 g
Protein: ~15 g
Fat: ~10 g

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Copyright ©2019 The Low Carb Healthy Fat Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

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Keto Marble New York Cheesecake – counter-top oven method

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

I recently ordered a small springform non-stick pan that turned out to be smaller than I expected (7″ / 18 cm across) but it gave me an idea!  I could bake a cheesecake in my counter-top convection oven on a hot summer day like today and not even heat up the kitchen!

I began with my low carb New York Cheesecake recipe from 2017, scaled it to the smaller pan and made it keto by eliminating the sugar entirely.

It came out so amazing that I’m sharing the recipe here.

Note: I use free-range eggs with very deep yellow yolks, hence the golden colour of the “white” part of the cheesecake.

   

Low Carb Marble New York Cheesecake – counter-top convection oven method

Ingredients

  • Three 250 g (8 oz) pkgs cream cheese, room temperature
  • 1/4 cup (60 ml) Truvia® (can use Swerve®, if preferred)
  • 1/8 tsp salt
  • 1/2 tsp real vanilla extract
  • 3 large eggs, plus one egg yolk, room temperature
  • 50 gm (2.25 oz.) 85% cocoa Swiss dark chocolate, melted in a double boiler

Instructions

Preheat the counter-top convection oven to 450 F.  Make sure the fan on the oven is set to ‘on’.

Prepare an 7 ” non-stick spring-form pan by lining with parchment paper and spraying well with a coconut oil spray.

 

In the bowl of a stand mixer using the flat paddle (or by hand) beat the packages of cream cheese one at a time until very well blended and add the eggs one at a time, continuing to blend. Don’t over mix once the eggs are added or the cheese cake may get a large crack as it cools. Add the egg yolk, then the salt, Truvia® or Swerve® and some real vanilla and complete the stirring by hand, using a spatula.

Melt the chocolate in a double boiler until just melted.

Set aside and allow to cool a bit.

 

Remove the bowl from the stand mixer. Have the cooled, melted chocolate handy and the lined and sprayed spring-form pan. Take 1 cup of the cheese mixture and mix with the melted cooked chocolate. Stir well.

Also have read a pan that fits in the convection oven that can be filled with water (for the water bath), then pour the batter into the prepared pan and shake gently to flatten the top. Add the chocolate-cheese mixture in blotches.

Use a long thin flexible icing spatula (or butter knife, if unavailable) to gently “cut” into the blotches to make a marble pattern. Be careful not to stir it.

Bake at 450 F for 12 minutes, then lower the heat to 200 F and make for another 35 minutes. Check during the last 5 minutes so as not to over-bake it.

Turn off the heat of the convection oven and open the door slightly (not all the way, so cake does not get a draft), but leave it inside for 30 minutes, until partially cooled.

Then move it to a draft-free location to completely cool.

Transfer to the fridge to cool completely (best to cool overnight so the flavours fully develop).

Enjoy!

Based on 1/12 of the cheesecake, the macronutrient content is as follows;

  • Carbohydrates: 4.2 g
  • Protein: 17 g
  • Fat: 46 g

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Copyright ©2019 The Low Carb Healthy Fat Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

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Individual Yeast Raised Low Carb Pizza

This recipe is posted as a courtesy to those following a variety of low-carb diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Most have made “fathead pizza” — with it’s decadent cheese-rich crust and have tried their hand at it’s more virtuous cousin, “cauliflower pizza”, yet still wish there was such a thing as an authentic yeast-raised crust made with low carb-friendly ‘flour’. Now there is!

Don’t get me wrong. I really enjoy Crisp Keto Pizza, which is my yeasty adaptation of the familiar fathead dough, but I really find dough made from cheese just too rich. My Crispy Cauliflower Pizza is also very good, but I longed for regular pizza crust made from a low-carb friendly ‘flour’ that had a wonderful yeasty smell as it’s rising and baking and that had the taste and texture of real pizza.

This is real yeast-raised thin-crust pizza with the taste and texture I’d been missing!

   

Individual Yeast Raised Low Carb Pizza

Ingredients

1 -1/3 cup almond flour
1 1/2 tsp kosher salt
1 tsp baking powder
1 tbsp traditional yeast
1/8 tsp sugar (required to feed the yeast)

6 tbsp psyllium husk powder*
4 egg whites
½ cup lukewarm water

Instructions

  1. *Place the whole psyllium husk in a clean, dry coffee grinder and pulse several times until it’s a fine powder. This is important as using regular psyllium husk will result in the wrong texture.
  2. Place the lukewarm water in a Pyrex measuring cup, add the little bit of sugar and sprinkle the yeast on top and let it ‘proof’ (multiply and foam) for 10 minutes.

3. In the bowl of a food processor, add the almond flour, powdered psyllium powder, baking powder and salt and pulse until well mixed.

4. Add the egg whites and then add the foamed yeast mixture and pulse the food processor until the dough begins to come together, then pulse the food processor a few more times until it forms a ball on the blade.

5. Remove the dough from the food processor and then knead it a few times until it forms a smooth ball. Place the dough on a clean work surface, cover it with a cotton tea towel and let it rest and rise for 15-20 minutes minutes before beginning to make the pizza. It should look slightly puffy and risen.

6. Preheat a stick proof skillet to a medium-high heat and cut the ball of dough in half and then each half in 1/4 so that there are eight sections.

7. Roll each section into a 1″ ball.

8. Lining a tortilla press with a piece of heavy plastic**, place one of the 1″ balls (it will continue to rise, so may be slightly larger at this point!) in the press and press well until it is about 5″ round, but not too thin.

**If you don’t have a tortilla press, it can be rolled out between sheets of heavy plastic or parchment paper until each piece of dough is 5-inches in diameter.

**Note: I cut open a large freezer weight zipper-style bag to use in the tortilla press when pressing the dough. By peeling one side open, it makes it easy to peel off the other side before transferring the dough to the preheated skillet

9. Immediately transfer the pressed dough onto the preheated non-stick skillet and bake for ~2-3 minutes then flip it over using a spatula and cook until “just” cooked (maybe another 10-15 seconds, maximum.

10. Set aside each of the pre-baked pizza crusts on a cooling rack.

11. Preheat oven to 400 degrees F. Have the top rack of the oven in the middle (not too close to the broiler element).

12. Dress and assemble your pizza to taste. I used homemade pizza sauce, grated mozzarella cheese, sliced turkey pepperoni and anchovy fillets (yes, I like them!) but toppings can be according to your imagination and what you have on hand.

13. When all the pizzas are assembled, change the setting on the stove to “broil” and place the two baking pans with the dressed pizzas in the oven and allow to broil until bubbly.  Keep an eye on them because they can go from perfect to burnt in no time.

14. Remove the baking pans and place on cooling racks for a few minutes, then serve.

15. Serve and enjoy!

Macros (per plain crust)

Energy: 255 kcals
Protein: 12.5 g
Total Carbs: 22.4 g – Fiber: 11.7 g = Net Carbs: 10.8 g*
Fat: 3.3 g

* if you need a much lower carb crust, please do check out my Crisp Keto Pizza and Crisp Cauliflower Crust. They are both very good.

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Copyright ©2019 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

 

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Low Carb Mediterranean-Style Flatbread

This recipe is posted as a courtesy to those following a variety of low-carb diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

   

Low Carb Mediterranean-Style Flatbread

Ingredients

1 -1/3 cup almond flour
1 1/2 tsp kosher salt
1 tsp baking powder

6 tbsp psyllium husk powder*
4 egg whites
½ cup hot water

Instructions

  1. *Place the whole psyllium husk in a clean, dry coffee grinder and pulse several times until it’s a fine powder. This is important as using regular psyllium husk will result in the wrong texture.
  2. In the bowl of a food processor, add the almond flour, powdered psyllium powder, baking powder and salt and pulse until well mixed.
  3. Add the egg whites and hot water and pulse the food processor until the dough forms a mass, then pulse the food processor a few more times until it forms a ball on the blade.
  4. Remove the dough from the food processor and then knead it a few times until it forms a smooth ball. Place the dough in a clean plastic bag and let it rest for a full 15 minutes before beginning to make the flat bread.
  5. Preheat a stick proof skillet to a medium-high heat. 

6. Cut the ball of dough in half and then each half in 1/4 so that there are eight 1″ balls.

7. Lining a tortilla press with a piece of heavy plastic**, place one of the 1″ balls in the press and press well until it is the thickness of a standard corn tortilla. Be careful not to press it too thin or some will stick to the plastic when you try to get it off. **If you don’t have a tortilla press, it can be rolled out between sheets of heavy plastic or parchment paper until each piece of dough is 5-inches in diameter.

**Note: I cut open a large freezer weight zipper-style bag to use in the tortilla press when pressing the dough. By peeling one side open, it makes it easy to peel off the other side before transferring the dough to the preheated skillet

8. Immediately transfer the pressed dough onto the preheated non-stick skillet and bake for ~2-3 minutes then flip it over using a spatula and cook until “just” cooked (maybe another 10-15 seconds, maximum.

9. Place on a baking rack for a few minutes to cool (if saving for later). Can be stored in a heavy duty zipper bag and refrigerated for use later.

Special thanks to Viken Basmadjian of Montreal for the recipe.

For Za’atar bread

Brush the top of each baked flatbread with a good quality extra virgin olive oil and sprinkle with a mixture of za’atar (ground thyme, sumac, salt and whole sesame seeds – that sometimes has added marjoram and oregano) and and a little extra sumac(lemony tasting ground berry of a shrub that grows in the Mediterranean and parts of the Middle East) and warm gently before eating.

 

Macros (per plain flatbread)

Energy: 255 kcals
Protein: 12.5 g
Total Carbs: 22.4 g – Fiber: 11.7 g = Net Carbs: 10.8 g
Fat: 3.3 g

You can follow me at:

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Copyright ©2019 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

 

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Keto Corn-Style Tortillas

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

   

Keto Corn-Style Tortillas

INGREDIENTS

  • 1 cup almond flour
  • 3 Tbsp coconut flour
  • 1 teaspoons xanthan gum
  • 1/4 cup powdered* psyllium husk
  • 1 Tbsp baking powder
  • 1/4 teaspoon salt
  • 2 teaspoons apple cider vinegar
  • 1 egg
  • 1 Tbsp water

INSTRUCTIONS

  1. *Place 1/4 cup of whole psyllium husk in a clean, dry coffee grinder and pulse several times until it’s a fine powder.
  2. In the bowl of a food processor, add the almond flour, coconut flour, xanthan gum, powdered psyllium husk, baking powder and salt and pulse until well mixed.
  3. Add the egg, apple cider vinegar and water and pulse the food processor until the dough forms a mass, then pulse the food processor a few more times until it forms a ball on the blade.
  4. Remove the dough from the food processor and then knead it as you would regular masa harina dough (the corn flour dough used to make regular corn tortillas) until it forms a smooth ball. Place the dough in a clean plastic bag and let it rest for a full 15 minutes before beginning to make tortillas.
  5. Preheat a stick proof skillet to a medium-high heat.

6. Cut the ball of dough in half and then each half in 1/4 so that there are eight 1″ balls. Lining a tortilla press with a piece of heavy plastic**, place one of the 1″ balls in the press and press well until it is the thickness of a standard corn tortilla. Be careful not to press it too thin or it will break when you try to get it off the plastic). If you don’t have a tortilla press, it can be rolled out between sheets of heavy plastic* until each is 5-inches in diameter.

**Note: I cut open a large freezer weight zipper-style bag to use in the tortilla press when pressing the dough. By peeling one side open, it makes it easy to peel off the other side before transferring the dough to the preheated skillet

7. Immediately transfer the pressed dough onto the preheated non-stick skillet and bake for 20 – 30 seconds (it will have the characteristic char marks!) then flip it over using a spatula and cook until “just” cooked (maybe another 10-15 seconds, maximum.  It is very important not to overcook these or they will not be pliable and will crack when folded. Place on a baking rack for a few minutes to cool, if saving for later or keep them warm wrapped in kitchen cloth until serving.

Can be wrapped in a heavy duty zipper plastic bag and refrigerated or frozen for future use.

Macros (per tortilla)

Energy: 119.2 kcals
Protein: 4.1 g
Net Carbs: 3.8 g
Fat: 8.1 g

You can follow me at:

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Copyright ©2019 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

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Low Carb Pumpkin Pie – with or without the crust

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

What would Thanksgiving be without pumpkin pie? This recipe is so delicious that you don’t really need the crust, but if you insist my flaky all-butter crust posted here would be just perfect!

Flaky all-butter keto crust

   

Low Carb Pumpkin Pie – makes 2 pies or a 9 x 14″ custard

Ingredients

6 eggs
796 ml / 29 oz can pure pumpkin
6 oz Swerve® granulated sweetener
2 tsp cinnamon, ground
1 tsp nutmeg, ground
1/2 tsp ginger, ground
1/2 tsp salt
1 1/2 cups heavy whipping cream, not whipped

Method

  1. Preheat oven to 425 F
  2. Beat eggs in bowl of stand mixer or by hand
  3. Add pumpkin, sweetener, spices and salt, mix well
  4. Blend in cream, mix until uniform in colour
  5. Pour into pre-baked pie crusts (recipe here) or into a lightly butter-greased 9″ x 14″ stainless steel baking pan
  6. Bake for 15 minutes at 425 F, then lower heat to 350 F and continue baking 55 minutes (or until set and a toothpick comes out clean)
  7. Allow to cook well before serving. Can add a dollop of fresh, homemade whipped cream (unsweetened, or sweetened with Swerve®)

Macros per slice (crustless)

Energy: 147 kcals
Protein: 4.7 g
Net Carbs: 3.2 g
Fat: 12 g

If you would like to know how I can help you follow a low-carb or ketogenic lifestyle, please send me a note using the ”Contact Me” form above.

I provide both in-person services as well as appointments via Distance Consultation (telephone / Skype) so feel free to let me know if I can help.

To your good health!

Joy

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

Copyright ©2018 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.) 

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content

 

 

 

 

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Zoodles Perfected!

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Last March, I made “zoodles” for the first time. I thought it was ingenious to use shredded zucchini in place of noodles – not realizing that people long before me had thought of the idea! I posted my recipe here, but have since tried to perfect them, to keep them from ending up sitting in a puddle of water.

Someone online mentioned baking the shreds first, immediately after making them. While they oozed less water when served, they were limp. Quite disappointing!

Yesterday, I was craving spaghetti and Bolognese sauce and had some beautiful pastured beef to make it with and fresh oregano that was still surviving in my garden so I decided to see if I could solve the “water problem” of zoodles, without affected the texture.  I did it!

Zoodles perfected!!

Zoodles perfected!

I had both yellow and green zucchini in the house (2 of each) and decided in the interest of colour, to use the yellow ones.  Here’s the technique for perfect zoodles!

  1. Shred the zucchini lengthwise on a mandolin down to the core on each side (but not including the too-soft core).
  2. Lightly salt the shreds and then toss well and let them sit a few minutes to let it start to draw out the water.
  3. Microwave the zoodles for 3 minutes on high, covered with a microwave cover.
  4. Dump into a mesh colander (the kind for sifting flour).
  5. Allow to cool just long enough to handle them (don’t rinse with water to cool them, as they will absorb it readily) then gently squeeze out all the water in cupped hands (as one would do with frozen spinach when preparing it for a recipe).
  6. Top with your favourite spaghetti sauce, serve and enjoy!

These were amazing!! No pooled water!

…and they twisted just like pasta!

zoodles twisted like pasta

I hope you enjoy these as much as I do!

To our good health,

Joy

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Chili Lime Salt-Roasted Almonds

Last weekend I felt like something yummy; something like popcorn with butter and salt or fresh corn tortilla chips. As a Type 2 Diabetic in partial remission I’ve worked to long to get healthy and either of those wouldn’t have been helpful for me to eat.

I grabbed some raw almonds, drizzled them with some almond oil (but any good quality nut or seed oil would have done) and tossed them all around until they were well coated and shiny and placed them on a double layer of aluminum foil.   I preheated the oven to 350°F and then topped them with a healthy amount of freshly-ground sea salt and roasted them for 15 minutes until they were slightly golden and smelled aromatic.

Tajin Seasoning® – chili, sea salt and lime

When I pulled them out of the over, I bathed them liberally with Tajin Seasoning® – a Mexican spice mixture of mild chili pepper and dehydrated lime juice (available at most supermarkets that carry international foods).

That was it!

I’ve enjoyed these so much, I thought others would too.

Chili Lime Salt-Roasted Almonds

Ingredients

5 oz / 140 g raw almonds
2 Tbsp almond oil (or other cold-pressed nut or seed oil)
1 tsp freshly ground sea salt
1 – 2 tsp Tajin Seasoning®

Method

  1. Preheat oven to 350°F
  2. Place raw almonds on a piece of folded heavy duty aluminum foil with the edges folded up to make a little pan
  3. Drizzle liberally with almond oil (or other cold-pressed nut or seed oil)
  4. Top with a liberal amount of fresh ground sea salt
  5. Bake 10-15 minutes, until golden in colour and they smell aromatic
  6. Remove from oven and when still hot, top with desired amount of Tajin Seasoning®.

Enjoy!

freshly roasted Chili Lime Salt-Roasted Almonds

Macros – per 28 g / 1 oz

Protein: 6 g
Fat: 19.5 g fat (monounsaturated fat)
Carbs: 6 g

If you would like to read well-researched, credible ”Science Made Simple”  articles on the use of a low carb or ketogenic diet for weight loss, as well as to significantly improve and even reverse the symptoms of Type 2 Diabetes, high cholesterol and other metabolic-related symptoms, please  click here.

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Low Carb / Keto Chocolate Chip Pancakes

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

If you are looking for a super light and fluffy pancake recipe, check out this recent update to the recipe:

I’ve tried a few of the keto pancake recipes online in the search for one of my sons that adores pancakes and found they either fell apart when cooking or were gritty because they contained psyillium husk or coconut flour. Undeterred, I invented my own this morning. These are light and fluffy, turn over intact (provided you don’t try and do it too soon!) and have the texture of real pancakes! Perfect for an easy-to-make breakfast or serve as part of the popular “breakfast for dinner”, along with a side of eggs, sausage and sauteed zucchini or other veggie.

Maybe it’s just me, but I resent the ridiculous price charged for specialized unsweetened “keto” chocolate chips ($8 for a tiny bag!) so this morning I took 4 squares of an 85% dark chocolate bar (15 g of carbs) and cut it diagonally in opposing directions and made the perfect size mini chocolate chunks to put in my batter.

In minutes I made the loveliest, light and fluffy pancakes and served them to one of my sons along with a side of eggs (and even ate two mini pancakes myself and I’m not a ‘breakfast person’). The recipe and nutritional information is below.

Since I eat this way myself (and have for over 17 months!), I create recipes for myself and for my family that are so close to the originals that we really don’t miss the carb-laden ones and don’t feel deprived and I share some of my favourite recipes here on my website so that others can enjoy eating this way, too.

If you have questions about how I can help you either in-person of via Distance Consultation, please feel free to check out my services by clicking on the tab above, or send me a note using the Contact Me form on this web page.

I hope you enjoy this recipe!

       

Low Carb / Keto Chocolate Chip Pancakes

(makes 12 small diameter pancakes)

Ingredients

2 cups almond flour
2 tsp baking powder
1 tsp Swerve® sugar replacement, granulated
1 tsp salt
1 tsp xanthan gum

40 g – 85% dark chocolate, finely chopped

4 large eggs
1/2 cup pseudo-milk (1 part cream: 2 parts filtered water)
(+ added filtered water, if batter too thick)
1/2 oz real vanilla extract (or 1/8 tsp. fresh vanilla bean seeds)

2 tbsp butter

Method

  1. In a medium sized bowl, put the almond flour, baking powder, xanthan gum, Swerve® and salt.
  2. In a smaller bowl, beat the eggs, add the pseudo-milk and real vanilla extract (or fresh vanilla bean seeds), mix well.
  3. preheat a non-stick skillet to medium hot and while heating, mix the wet ingredients and fold into the dry ingredients.
  4. Toss chocolate chunks into batter and stir well.
  5. When the fry pan is hot, melt some of the butter and make 4 pancakes per pan (each 2″ in diameter)
  6. lower heat to medium, cover pan for a minute or two to enable pancakes to rise well and to cook inside
  7. lift off cover and when the edges of the pancakes loose their wet look, flip each of them over and recover the pan for allow the pancakes to finish cooking.
low carb / keto chocolate chip pancakes

Nutritional Information (per pancake)

Energy: 172.5 kcals
Protein: 6.4 g
Net Carbs: 2.1 g
Fat: 14.8 g

you can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

Copyright ©2018 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

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Crispy Cauliflower Pizza Crust

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

I’d heard of cauliflower crust pizza but had also heard that it gets notoriously soggy shortly after coming out of the oven. Recently, a few people were remarking how much they like the taste but wish there was something that could be done about the texture – which I took it as a challenge. With a little thought and a fair amount of experience, I created a light, crisp cauliflower pizza crust that is a lovely change from “fathead-style” pizzas.

I started with a few basic cauliflower recipes and took the best of each and then added low-carb ingredients that would both improve the nutrient profile and solve the texture issue. Boom! Done.

For those looking for a crisp and light cauliflower pizza crust, the recipe is below.

Note: I had a hard time deciding between the crisp cauliflower crust and the Crisp Keto Pizza that I created last winter. You may need to do as I did last week and make both, to decide.

   

Ingredients

Crispy Cauliflower Pizza Crust – makes 8 slices

1 medium head cauliflower, cut into flowerettes
1/4 cup Parmesan, grated
1/4 tsp sea salt
1 egg, large
1 cups mozzarella, grated
1/2 cup plus 2 Tbsp whey protein isolate powder
1/2 tsp baking powder

1/2 cup garlic and herb pizza sauce
1 cups mozzarella, grated

[optional: additional toppings of your choice]

Directions

  1. wash the cauliflower, break into flowerettes and pulse in a food processor or industrial blender until a fine powder (like rice).
  2. place ‘riced’ cauliflower in a microwave-safe bowl, cover and microwave for 3 minutes on high, then let sit for 3 minutes.
  3. transfer cooked cauliflower to a clean, linen tea-towel and allow to cool.
  4. preheat the oven to 425 F.
  5. once the cauliflower is cooled, gather up the tea-towel and wring out as much of the water as possible, being careful not to mash the cauliflower (only wring the water out).
  6. place the wrung out cauliflower in a non-metallic bowl, with the beaten egg, salt, Parmesan, mozzarella, whey protein powder and baking powder and mix by hand until well combined.
  7. transfer the mixture to a non-stick pizza pan and pat down with your hand until it fills the pan
  8. bake for 10-15 minutes until golden brown.
  9. if using immediately, add the tomato sauce and mozzarella cheese (and any additional toppings of your choice) and bake for 10 minutes more, until the cheese is nicely melted and bubbly. Enjoy!

Macros (per slice)

Protein: 30.6 g
Net Carbs: 8.7 g
Fat: 17.7 g
Energy: 336 kcal

a turkey pepperoni version of Crispy Crust Cauliflower Pizza

You can follow me at:

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Keto Quiche Lorraine

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

I’ve been thinking about different ways to enjoy eggs and remembered an authentic Quiche Lorraine recipe that I invented  years ago. I used to make it when my grandmother (who was from Paris) would come for lunch, and I remember it rivaled the quiches from the shops in Quebec. It took some searching, but I found the card in one of my four recipe boxes and then pondered how to make a keto crust.

I was busy and didn’t have time to over-think it so I did it instinctively. I threw some almond flour in my food processor and 1/2 the amount of coconut flour (my usual ratio), cut in some ice cold unsalted butter.

[Please do NOT use shortening in this recipe or any recipe.  Here’s why: https://www.lchf-rd.com/2018/04/05/concerns-with-polyunsaturated-vegetable-oils/]

Instead of binding it with ice water (the way I would make a regular pastry crust), I cracked in a cold fresh egg.  I could tell when I pulled it from the processor that this was going to be perfect!  I cut the dough in 1/2 and wrapped it in plastic wrap and let it chill a few hours (a necessary step in making a flaky crust) and went back to work.

Making it before dinner was easier than I imagined, or easier than I remembered it as a younger woman. I preheated the oven to high and began to roll out the dough between pieces of waxed paper and placed them each in large Pyrex (glass) pie plates.

I didn’t flute the edges because there wasn’t quite enough extra dough for that, but for quiche it isn’t necessary anyway.

I pre-baked the crusts and could tell as I pulled them out of the oven that these were going to be amazingly flaky!

I lowered the heat to the temperature to start baking the quiches and proceeded to saute the onion, cut up the smoked turkey leg (used in place of ham) and grate the emmenthal (a Swiss cheese). Then I began cracking the eggs,  discarding the whites and then added fresh heavy cream.

I added the hot onion last (so it wouldn’t cook my eggs before I got the mixture in the crusts). I poured half the mixture into each of the two pre-baked pastry shells and popped them into the oven.

The smell of them baking was divine! I’m not a big ‘egg person’ but do I love quiche!

I put them on two racks to cool and was more than glad that at that point family arrived for dinner hungry.

 

 

I made a huge tender ruby red salad and plated the quiche.

It did not disappoint!

       

Here’s the recipe:

Keto Quiche Lorraine – makes 2 pies

All Butter Flaky Pie Crust

1 cup almond flour
1/2 cup coconut flour
1 cup butter, cold
1 large egg

Add the 2 flours to the bowl of a food processor and add chunks of the ice cold butter. Pulse process it until the flour looks like course sand (don’t run the processor, only pulse it to cut in the butter). Crack in an egg and pulse 2-3 times until the dough comes together.  Remove it from the bowl and finish gathering it together by hand.  Form a ball, cut it in half and place the two halves in the refrigerator for several hours.

When ready to make the Quiche Lorraine;

1. Preheat the oven to 475 F.
2. Roll out the pastry crusts between sheets of waxed paper and place each one in a Pyrex (glass) pie plate.
3. Place in the oven immediately (so the butter doesn’t warm up, otherwise it won’t be flaky).
4. Bake 8 minutes and remove from oven.

While the crusts are pre-baking, saute the onion and make the filling.

Quiche Lorraine Filling

6 egg yolks, plus 2 whole eggs
1 cup diced naturally smoked turkey (or thick cut naturally smoked ham)
1 medium onion, diced finely and sauteed in 1 Tbsp of butter
2 cups heavy cream
1 cup Emmenthal (can use Swiss or Gruyere cheese)
freshly ground pepper
(no salt is needed because the smoked meat and the cheese are salty)

1. saute the onion in the butter
2. in a medium size bowl, beat the egg yolks and whole egg
3. add the diced smoked turkey (or ham)
4. coarsely grate the Emmenthal and add to mixture
5. pour in heavy cream
6. season with plenty of coarsely ground black pepper

When the pie crusts come out of the oven, lower the heat to 400F and when the mixure is ready, fill the pie shells and bake immediately for 20 minutes and 400F, then lower the heat to 350F and continue baking for ~15 minutes more. Watch them closely, because they shouldn’t be too dark on top.

Serve with a large baby green salad and enjoy!

Macros per slice (1/4 of A large quiche -2 servings)

If you would like some information about how I can help you follow a low-carb or ketogenic lifestyle, please send me a note using the “Contact Me” form above.

Remember, I provide both in-person services, as well as appointments via Distance Consultation (telephone / Skype) so whether you live in the greater Vancouver area, in another part of Canada or the world, I’m here to help.

To our good health!

Joy

If you would like to read well-researched, credible ”Science Made Simple”  articles on the use of a low carb or ketogenic diet for weight loss, as well as to significantly improve and even reverse the symptoms of Type 2 Diabetes, high cholesterol and other metabolic-related symptoms, please  click here.

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

 

Copyright ©2018 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.) 

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content

Posted on

Bone Broth – a rich source of protein and essential amino acids

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

To those who are new to a Low Carb High Fat or Ketogenic lifestyle, “bone broth” may be something new.  At first glance it may seem like a stock, but it is very different. A stock is made with meat and is cooked for ~ 2 hours, whereas bone broth is made with animal bones (beef or chicken, usually) and only whatever meat clings to it and is simmered for 18 hours or more.

Bone broth is the beverage of choice for many when they are intermittent fasting (also called ‘time restricted eating’) – more on that here.  Intermittent fasting is really a misnomer as a “fast” involves a period of time without nutrition, a temporary form of starvation.  During therapeutic intermittent fasting, bone broth is often taken as it provides a good rich of protein and electrolytes, so the body is not put in starvation mode (which slows metabolism). Drinking bone broth while intermittent fasting would be similar to following a ‘protein-sparing modified fast’.

Below is the nutrient comparison done by a professional food lab, showing the difference between an ’18 hour bone broth’ and a ‘2 hour meat stock’.

Here is a 2 hour meat stock;

2 hr meat stock nutrition
Nutrient Analysis – 2 hr Meat Stock – Anresco Laboratories, San Francisco CA, Jan 22 2015

Here is an 18 hour bone broth;

18 hr bone broth nutrition
Nutrient Analysis – 18 Hour Bone Broth – Anresco Laboratories, San Francisco CA, Jan 22 2015

As you can see, the 18-hour bone broth has more than 3 times the amount of protein – almost 10 g of protein per 1 cup (244 g) serving.  The 2 hour meat stock pales in comparison.

Here are the nutrition labels written the way they would be if you purchased these in a store;

18 hr bone broth nutrients
Nutrient Analysis – 18 hour Bone Broth – Anresco Laboratories, San Francisco CA, Jan 22 2015
2 hr soup stock nutrition
Nutrient Analysis – 2 hr Meat Stock – Anresco Laboratories, San Francisco CA, Jan 22 2015

Stock versus Bone Broth

In addition to the significant difference in nutrients, there is a fundamental difference in a meat stock compared to bone broth and that is gelatin. I’m not talking about the flavoured, coloured stuff that our mothers or grandmothers  fed us for dessert, but the protein that is extracted by simmering animal bones, cartilage and other connective tissue to extract the collagen, the protein that connects muscle and cartilage to bone in animals. When bone broth is simmered for 18 hours or more, collagen breaks down and is transformed to the flavourless, colorless substance called gelatin. That is why after bone broth cools, it has a jelly-like texture.

gelatin
gelatin texture of chilled beef bone broth
gelatin2
natural gelatin from the chicken bones and feet results in this texture, when chilled

Gelatin also contains the amino acids glycine, proline, lysine, alanine, arginine and valine which is an essential amino acid that cannot be produced by the human body, which means it must come from the diet.

In addition to giving bone broth it’s characteristic body, there are some clinical studies that seem to indicate that gelatin may reduce pain and improve joint mobility in those with osteoarthritis.

Beef Bone Broth Recipe

Making bone broth is less about a recipe and more about a method.  It takes the right ingredients and lots and lots of time.

bones
beef marrow and beef foot bones

1 – When I make beef bone broth, I used both beef marrow and beef foot bones.  The marrow bones are round with the marrow in the centre and the beef foot bones have lots of cartilage, which helps form the gelatin.

 

bones and herbs
beef marrow and foot bones with onion, peppercorns and sea salt

2 – I brown the marrow and foot bones on both sides in a little coconut oil and add a small onion for flavour, some fresh or dry peppercorns and sea salt, then cover with cold, filtered water.  The reason I use cold water, is to enable me to skim off the “foam” which is produced as the bone broth begins to simmer.

[Note: Be careful not to put in too much water, otherwise the bone broth won’t ‘gel’.]

add time - beef
the most important ingredient is time

3 – The most important “ingredient” in making bone broth is time; at least 18 hours at a low, slow heat.  It shouldn’t boil, but be held just below the boiling point the entire time.  A slow-cooker works well for those who work or study outside of home.

beef bone broth cup
A cup of 18-hour beef bone broth

4. Enjoy!

Chicken Bone Broth Recipe

Like a beef bone broth, a chicken bone broth is about a few essential ingredients and lots and lots of time. A stewing hen is essential for making chicken bone broth because it is mostly bone and connective tissue with almost no “meat” on it.  On a whole hen, there is maybe 1 cup of meat. These fowl are usually birds that have outlived their usefulness for laying eggs and it’s the age of the chicken and all it’s connective tissue that makes it perfect for making bone broth (or soup).

The other essential ingredient is the addition of chicken feet.  Yes, chicken feet.  Like the beef feet in beef bone broth, the chicken feet have lots of connective tissue which results in the production of gelatin. I chop the nails off of them before making bone broth but many butchers that sell them will do this for you, if you ask.

fowl
Stewing Chickens

1 — Put two or three stewing hens at the bottom of a large stock pot.

 

 

 

ingredients for magic soup
Stewing chickens, chicken feet and herbs

2- Place the chicken feet on top, and any herbs or small amount of vegetables used only for flavour.  Cover with cold, filtered water and add sea salt. [Note: Be careful not to put in too much water, otherwise the bone broth won’t ‘gel’.]

 

skimmer
skimming mesh

3 — Skim off the foam with a small mesh designed for this purpose until it stops producing foam.

 

 

 

 

 

magic soup
Chicken bone broth

4 -Lower the heat to medium low and simmer soup for at least 8-10 hours, overnight if possible. Be careful not to boil.

magic soup
Chicken bone broth

5 – Enjoy!

 

 

 

Want to know more about how I could help you reach your health and nutrition goals following a low carb or ketogenic lifestyle?

Please feel free to have a look around my website and send me a note with your questions using the “Contact Me” tab above. You can also download a complete summary of my services here.

To our good health,

Joy

If you would like to read well-researched, credible ”Science Made Simple”  articles on the use of a low carb or ketogenic diet for weight loss, as well as to significantly improve and even reverse the symptoms of Type 2 Diabetes, high cholesterol and other metabolic-related symptoms, please  click here.

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

 

 

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Low Carb Kaiser Buns

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

As mentioned in an earlier post, sometimes my recipes are developed out of my own need for a low carb product, and sometimes are initiated at a client’s request. The creation of a larger-size Kaiser bun which could also be used as a hamburger bun came at the request of someone that follows me on Facebook, and is a modification of the recipe I posted yesterday for Keto Yeast Rolls , that was adapted from a recipe from Maria Emmerich (mariamindbodyhealth.com).

This recipe produces an ever-so-slightly denser bun that will hold up to even the juiciest burgers and wettest sandwich toppings. They have a wonderful authentic bread-like texture and the yeasty smell when baking makes the process of making them just delightful.

Low Carb Kaiser bun sandwich – with smoked chicken, Emmenthal cheese, red butter lettuce and just a hint of Dijon mustard.

There is no “eggie” taste to these because they’re made with egg white and only painted with the yolks as a wash and unlike most keto bread fare, there is no cheese in this recipe so they are suitable for those that can’t tolerate dairy.

While instant yeast doesn’t require “proofing” (activation in water), it is dissolved in lukewarm water before being added to the dry ingredients in this recipe in order to impart their hallmark yeast-taste but the bulk of the leavening action comes from the beaten egg white and vinegar.

As Kaiser Rolls or Hamburger Buns these low carb buns are delicious

These buns make lunchtime a breeze because delicious, authentic sandwiches  are possible and at only 10 g net carbs and almost 10 g of protein each, these rolls can fit into most a Meal Plans.

Below is the recipe with some pictures of the process.

       

Ingredients

2 1/2 cups almond flour
10 tbsp psyllium husk
3 egg whites, beaten to stiff peaks
2 tsp apple cider vinegar
3 egg yolks (for egg wash)
1 tbsp instant yeast
2 tbsp baking powder
1/2 cup lukewarm water
4 individual granules of sugar (yeast metabolize them)
1 tsp sea salt
3/4 cup of lukewarm water

2 tbsp sesame seeds

Method

1 – In a medium sized mixing bowl, place the almond flour, psyllium husk, baking powder and salt.

2– Dissolve the instant yeast and few grains of sugar in the 1/2 cup of lukewarm water, and allow it to proof. It will get foamy, which is what you want. (Note: The yeast feed on the sugar so it doesn’t add carbs to the rolls but feel free to leave it out if you can’t have it for whatever reason).

instant yeast proofing
3– Separate the eggs whites and egg yolks into two bowls: the egg whites in a medium size bowl so they can be beaten, and the yolks in a small bowl to use as an egg wash for the rolls.
4– Beat the egg whites until soft peaks, then beat in the apple cider vinegar. Set aside.
5– Preheat the oven to 350°F, with the baking rack in the middle.
6-Pour the dissolved yeast mixture into the dry mixture, and gently fold in the beaten egg whites and the 3/4 cup of water.
7 – Beat the mixture with a stick blender until it comes together as a dough.
8 – Divide the soft ball of dough in half and roll each piece into a log and cut  into 5 equal pieces. Each ball should be the same size so that the buns bake uniformly.
9 – Wet hands with water and roll each bun into a ball and then press into a three inch flat disk and place it on a lightly greased baking sheet.
10 – Brush each roll with the egg yolk wash.
11– Sprinkle with sesame seeds.
12 – Bake at 350°F for 50 minutes then turn off the oven and leave them in for 20 minutes without opening the oven door. This is an important step to ensure the inside has that real bread-like texture.

12 – Cool on a wire rack for 10 minutes and either use or pack into a large heavy weight zippered bag, remove the air with a straw, and refrigerate or freeze for later use.

Enjoy!

If you have questions about the local or long distance low carb and keto services that I provide, please visit the “Services” tab  located above and feel free to drop me a note through the “Contact Me” form should you want additional information.

To our good health!

Joy

NOTE (February 27 2019): This Low Carb Kaiser Bun recipe makes 12 Kaisers, the size of hamburger buns. Over 3000 people have downloaded or printed it and to date I’ve only a handful of people who have had difficulties. If you run into a problem making these, please check that you included the correct ingredients in the quantity indicated, have followed the same preparation method listed here, that your yeast and baking powder are fresh and that your oven’s baking temperature was recently calibrated. I’m sorry, but outside of this advice I really can’t help with troubleshooting any baking challenges.

You can follow me at:

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Copyright ©2018 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

Posted on

Keto Yeast Rolls (dairy free)

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

There’s nothing like the smell of yeast bread baking — and the taste of hot dinner rolls straight from the oven defies description. Whether you slather them with fresh creamery butter or pile them high with cold meat or cheese, these dinner rolls are sure to please.

Fresh from the oven keto yeast rolls

They have a wonderfully crisp exterior and are easily slice in half, revealing their tender, moist bread-like texture.  These are real rolls!

Warm Keto yeast rolls with fresh creamery butter

There’s no “eggie” taste because they’re made with egg whites and there’s no cheese of any kind, so the rolls can be eaten “as is”,  topped with nut butter to have with coffee for breakfast or piled high with smoked chicken and Swiss cheese and eaten with a salad as a light meal.

Unsweetened nut butter makes a wonderful topping for these rolls

These are only 5 g net carbs and almost 5 g of protein each, so these little rolls pack a nutritious punch.

Mini sandwiches of smoked chicken, emmental (Swiss) cheese and a slather of real Dijon mustard with a leaf of red butter lettuce

What makes these dinner rolls very different from the standard keto fare is the smell and taste and texture of a ‘bread’ baked with yeast (although the bulk of the leavening action comes from the beaten egg white and baking powder).

I hope you enjoy these little beauties as much as I do!*

If you have questions about the remote and in-person services that I provide, please drop me a note through the “Contact Me” form located on the tab, above.

To our good health!

Joy

A larger-size Kaiser bun which is a modification of this one is posted here.

       

Ingredients

1 1/4 cups almond flour
5 tbsp psyllium husk
3 egg whites, beaten to stiff peaks
2 tsp apple cider vinegar
3 egg yolks (for egg wash)
2 tbsp baking powder
1 tbsp instant yeast
1/4 cup lukewarm water
4 individual granules of sugar (yeast metabolize them) — feel free to omit
1/2 tsp salt
3/4 cup of lukewarm water

1 tbsp sesame seeds

Method

1 – In a medium sized mixing bowl, place the almond flour, psyllium husk, salt and baking powder.
2- Dissolve the instant yeast and few grains of sugar in the 1/4 cup of lukewarm water, and allow it to proof. It will get foamy, which is what you want. The yeast feed on the sugar, so don’t omit it.
3- Separate the eggs whites and egg yolks into two bowls: the egg whites in a medium size bowl so they can be beaten, and the yolks in a small bowl to use as an egg wash for the rolls.
4- Beat the egg whites until soft peaks, then beat in the apple cider vinegar. Set aside.
5- Preheat the oven to 350°F, with the baking rack in the middle
6-Pour the dissolved yeast mixture into the dry mixture, and gently fold in the beaten egg whites and the 3/4 cup of lukewarm water.
7 – Beat the mixture with a stick blender until it comes together as a dough.
8 – Divide the soft ball of dough roughly in half and cut each piece into 5, or one into 5 and the other into 6. The important thing is each ball should be the same size.
9 – Brush each roll with the egg yolk wash
10- Sprinkle with sesame seeds
11 – Bake at 350°F for 50 minutes then turn off the oven and leave them in an extra 7-8 minutes.
12 – Cool on a wire rack for 10 minutes and then enjoy!

(adapted from a recipe from Maria Emmerich, mariamindbodyhealth.com)

If you would like more information about the services I provide please have a look under the Services tab. If you have questions, please feel free to send me a note using the Contact Me form above, and I will reply as soon as I can.

You can follow me on:

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Copyright ©2018 The LCHF-Dietitian (a division of BetterByDesign Nutrition Ltd.)

LEGAL NOTICE: The contents of this blog, including text, images and cited statistics as well as all other material contained here (the ”content”) are for information purposes only.  The content is not intended to be a substitute for professional advice, medical diagnosis and/or treatment and is not suitable for self-administration without the knowledge of your physician and regular monitoring by your physician. Do not disregard medical advice and always consult your physician with any questions you may have regarding a medical condition or before implementing anything  you have read or heard in our content.

Posted on

Homemade Olive Oil Mayonnaise

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Many people buy ‘olive oil mayonnaise’ without realizing it is only canola oil mayonnaise with added olive oil. The first ingredient is canola oil.  This popular brand reads “made with” in fine print.

So much for people’s good intentions of substituting a healthy monounsaturated fat for a refined, industrial seed oil like canola.

I’ve been wanting to make my own mayo for a while, but my concern was using raw egg due to the risk of salmonella contamination.

Then I found out that pasteurized eggs are available for purchase in the US although I have been unable to find them here, but there are instructions online for how to do it yourself. It’s super easy.  All you need is an accurate thermometer and a few minutes of time.

Today, I pasteurized a dozen eggs and then made real mayonnaise.

There are only two things to keep in mind to be successful.  Be sure to have all your ingredients at room temperature before you begin and use “light” or “light-tasting” olive oil.  There are several brands, including in-house brands of this that come from Italy.  While I love cold-pressed extra virgin olive oil on everything else, I’ve read in multiple places and been told by a girlfriend that makes her own mayonnaise that the result is too heavy and bitter if made with cold pressed oil.

This one is just perfect!

Ingredients

1/4 cup light olive oil
1 cup light olive oil
1 large egg, pasteurized
1/2 teaspoon Keen’s hot mustard
1/2 teaspoon salt
1/2 tsp white vinegar
1/2 lemon, juiced

Instructions

1 -Place the egg, mustard and salt in a tall, thin metal pitcher and stir in only 1/4 cup of olive oil. Mix thoroughly.

2 -Insert a stick blender and turn it on high, then very slowly drizzle in the remaining cup of olive oil.

Note: don’t rush this part, because adding the olive oil too fast will result in the mixture separating.

3 -After all the oil has been added and the mixture is emulsified, add the vinegar, lemon juice and stir gently with a spoon to blend.

4 – Store the mixture in the refrigerator in an airtight container.

Enjoy!

You can follow me at:

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Note: This is the link that I used for pasteurizing eggs. I calibrated a new thermometer with boiling water (100° C) to be sure temperature readings were accurate and would encourage you to do the same. Temperature accuracy is critical here, as is time. Please read their disclaimer at the bottom and their note for pregnant women avoid raw eggs.

Posted on

Low Carb Chili Con Carne – not too good to be true!

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

What if I told you that it is possible to enjoy real Chili Con Carne on a low carb high fat plan?  Would you be interested?

This Chili is rich with ancho chili peppers, diced onion and green pepper, with plenty of fresh minced garlic. Along with a hint of ground cumin, a healthy dash of oregano and salt, these classic chili seasonings are simmered gently with browned, medium ground beef, canned diced tomatoes and beans…real beans!

Low Carb Chili – with real beans!

Beans? How can it be low carb with beans??!

Ahhh, that’s because these beans are black soy beans. Yes, they’re a thing!

Black Soy Beans

Black Soy Beans are soybeans that have a black seed coat on the outside of the bean. Inside, they are the same colour as regular yellow soybeans, although they are smaller than yellow soybeans. Though they look quite a bit like Black Turtle Beans, don’t mix the two up, because Black Turtle Beans are high in carbs, as are all legumes and pulses (another word for “beans”).

nutritional label for Black Soy Beans

Black Soy Beans are so low in carbs and so high in fiber, that they have a mere 1 gm of carbohydrate for a 1/2 cup serving – and there is only one can of these beauties in the entire pot of chili.

 

Canned tomatoes are fairly low in carbohydrate too, and there was only one 796 mL (28 oz) can of those in the entire recipe.

The rest was veggies, meat and seasoning.

Here’s the recipe:

Low Carb Chili Con Carne

Ingredients

2 tbsp. coconut oil
1 kg (2.2 lbs) medium ground beef
1 large onion, diced
1 large green pepper, diced
1 tbsp. ancho chili pepper, ground
1 tbsp. fresh garlic, minced finely
1/2 tsp cumin, ground
1 tsp. oregano (Mexican or Greek), rubbed
sea salt, to taste

Method

1 – In a heavy dutch oven or cast iron casserole, melt the coconut oil over a medium-high heat.

2 – Add the diced onion and saute until translucent, but not browned. (Don’t let the pan get too hot.)

3 – Add the diced green pepper and saute until wilted.

4 – Add the ancho chili pepper and gently saute until all the vegetables are soft and well coated with the pepper, then add the salt, cumin and oregano.

5- Sprinkle the freshly minced garlic on the top and continue sauteing gently until it begins to become translucent.

6 – Gently crumble the ground beef on top of the cooked, seasoned vegetables and continue to saute over a medium high heat until the beef begins to brown.

partially cooked beef and seasoned vegetables

7 – Empty the can of diced tomatoes on top.

7 – Then empty the can of black soy beans with the liquid, on top of the tomatoes.

8 – Gently stir until well mixed, then simmer over a low heat for at least an hour (preferably until the liquid is thick and flavourful.

Chili con Carne – ready to serve!

9 – Serve the chili in individual soup bowls, topped with your favourite chili toppings. Some popular ones are diced avocado, minced green onions, shredded mozzarella and a dollop of sour cream. Top with Mexican habanero sauce if desired and enjoy!

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Ideal Low Carb High Fat Meal Replacement Shake

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

One of the services that I provide my clients are meal planning ideas and recipes – only a few of which end up on this web page.  One of the meals that people find the most challenging is breakfast, for several reasons.  First of all, many have been used to eating cereal or toast in the morning and now that they’re following a low carb / keto lifestyle they are at a little bit of a loss for what to eat.

The other challenge that many have in the morning is a lack of time.  They’re busy and sometimes don’t have the time to cook, but still need to eat!

While it may be tempting to grab a box of commercially available low-carb ‘specialty products’ available at a pharmacy or health-food store, these cost ~$4.50-$5.00 each packet and contain a variety of flavour (natural and artificial), colour, preservatives and thickening agents such as xanthan gum. Some of these types of products are not only ‘low carb’, but ‘low fat’ and/or calorie-restricted, as well. Typical nutrition information for these types of meal replacement shakes or bars are as follows;

Nutrition Facts - per 1 

Fat 0 gm
Carbohydrate 1-2 gm
Protein 18 - 20 gm
Energy 80 - 82 calories

These are essentially protein powder with flavouring and thickening agents.

For those following a low carb high fat ketogenic style of eating, this smoothie is very easy, healthy, and that can be used “as is” or as the basis for a whole host of other low-carb shakes as limitless as your imagination. It contains no flavour, colour, preservatives or thickeners and costs almost half ($2.50 per serving) of what a commercially available packet would cost.

What makes this shake “ideal” as a meal replacement for whose lifestyle is low carb high fat is that it  (1) has the equivalent protein found in an average meal on either a moderately low carb or low carb high fat diet. The ingredients are (2) available at most large chain supermarkets and the shake (3) requires no special equipment to make. It has ingredients that are (4) documented to help promote weight and abdominal fat loss* and that will (5) keep you from feeling hungry for a long time due to the type of protein and amount of fat it contains, and is (6) high in antioxidants. Best of all, (7) it can be made in minutes!

*see Role of Green Tea Powder (Matcha) in Weight and Abdominal Fat Loss

What’s not to love?

The ingredients are available at most large supermarkets and it really doesn’t matter which brand of matcha, ‘daily greens’ mixture or whey protein you buy, but I’ve mentioned a few things that I look for when purchasing these ingredients, to help guide you.

There are many different brands of matcha available (the best ones come from Japan and Taiwan) and almost all large food chains produce their own brand and/or sell a variety brands of ‘daily green’ mixtures and whey protein isolate. I recommend that you read the labels to be sure they don’t contain any added sugar or sugar alcohols (erythritol, xylitol, etc.) as these will add needless carbs.  These products are usually stocked with either ‘natural foods’ or in the pharmacy section of the store.

I always buy whatever brand of boxed coconut milk is available as it does not require preservatives (canned ones do). Any brand from Thailand, Indonesia or Malaysia that is pure coconut milk and not thickened with carrageenan, guar gum or xanthan gum is good. I usually have 10 boxes of 250 ml and 500 ml pure coconut milk on hand so I can make these shakes or my ‘matcha smoothie recipe‘ (which is great on intermittent fast days as an alternative to ‘bone broth”as there is almost no protein or carbs in it).

If you’re in a rush, this shake can be made quickly in a bowl and poured over ice and enjoyed…

 

…or if you have a few extra minutes and a blender, it can be whirred with a little extra ice to make a wonderful meal replacement smoothie.

 

 

Here’s the recipe:

Low Carb HIGH FAT Ideal Meal Replacement Shake

1 tsp (2.5 ml / 2 gm) powdered green tea (matcha) powder
1/2 scoop (5 g) ‘daily greens’ mixture, mixed berry
1 scoop (30 g) whey protein isolate, unflavoured
1 cup* (250 ml) boxed coconut milk (without preservatives or added gums)
1 cup (250 ml) iced-cold water
4-8 ice cubes

[*NOTE: for those in the weight loss phase of a Phinney and Volek style LCHF eating plan, it will be necessary to limit the amount of coconut milk in this drink.]

Method

  1. Place the green tea (matcha) powder and ‘daily greens’ mixture in a small stainless steel sieve and gently rub through the sieve into a small ceramic bowl, using the back of a spoon. Discard any residue from the sieve.

  2. Add the unflavoured whey protein isolate to the ceramic bowl.

  3. Using a whisk (or if you have one, a bamboo whisk available at Japanese and Korean grocery stores) add 3 Tbsp boiled water, while stirring with the whisk.  Keep stirring briskly until all the lumps are gone and the mixture is smooth.
  4. Stir in the coconut milk, blending well.
  5. Pour mixture into a tall, insulated 2-3 cup (500-750 ml) travel tumbler, add ice cold water and ice cubes and enjoy!

 

Nutrition Facts - per 2 cup (500 ml) serving

Fat 34 gm
Carbohydrate 8 gm
Protein 27 gm
Energy 446 kcal
Macronutrient Distribution – Ideal LCHF Meal Replacement Shake

If you would like to read well-researched, credible ”Science Made Simple”  articles on the use of a low carb or ketogenic diet for weight loss, as well as to significantly improve and even reverse the symptoms of Type 2 Diabetes, high cholesterol and other metabolic-related symptoms, please  click here.

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Crisp Keto Pizza

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

I tried a few existing recipes for low carb pizza and was quite disappointed, as they were either more like omelettes, or gritty with coconut or almond flour.  The biggest strike against them was that they were limp – definitely not the crisp, yeasty finger food I was wanting!

I decided to invent one. I knew basically what ingredients I wanted to use (based loosely on my tempura batter) and that it had to have a yeasty ‘bread’ taste. I also knew it would have some cheese in the crust (like the infamous ‘fat head pizza’) and that it had to be so overwhelmingly ‘legit’ that someone who wasn’t eating low carb or keto would enjoy it. Finally, it had to be good cold, too – after all, who doesn’t like cold pizza?

To my delight, I practically nailed it on the first try.

If you’re like me and love pizza, I hope you will enjoy this one.

   

Ingredients

  • ½ cup (125 ml) + 2 Tbsp (50 ml) unflavored whey isolate powder
  • ½ tsp. (2.5 ml) baking powder, sifted
  • ½ tsp. (2.5 ml) salt
  • 3 oz. (100 g) Parmesan cheese, finely grated
  • 3 oz. (100 g) three cheese mixture (mozzarella, provolone, Parmesan), finely grated
  • 2 oz. (30 gm) full fat cream cheese, softened
  • 1/2 tsp instant yeast, dissolved in 2 Tbsp warm water
  • 4 Tbsp. olive oil
  • 1 egg + 1 egg yolk

Instructions

  1. Preheat the oven to 375 °F (190 °C).
  2. Combine the dry ingredients in a mixing bowl.
  3. In a smaller bowl, beat the egg and egg yolk and add the softened cream cheese. Drizzle in the olive oil as if making a salad dressing (so it is suspended in the egg / cream cheese mixture. Once the yeast has proofed (foamed), mix it into the liquid. Stir well.
  4. Pour the liquid ingredients into the dry ones.

    Note: The dough will a thick batter.

  5. Using a non-stick pizza pan (or a regular baking sheet lined with parchment paper), use the back of a spoon to smooth the dough into a 10-inch circle.
  6. Place a piece of wax paper or parchment paper on top and gently roll with a rolling pin.  When you remove the wax (or parchment paper), scrape any batter sticking to it onto the dough.
  7. Bake the crust for 10 minutes or until golden brown. Don’t overcook.
  8. Remove the crust from the oven and top with your favourite pizza sauce and toppings.
  9. Once the pizza is topped, return it to the oven to bake until the  cheese is melted and it is just beginning to brown.
  10. Allow to cool a few minutes, then slide the crispy pizza to a serving board, cut, serve and enjoy!