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

 

Low Carb Roti (Indian flatbread)

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.

INGREDIENTS

  • 1 cup almond flour
  • 3 Tbsp coconut flour
  • 1 teaspoons xanthan gum
  • 1/8 cup psyllium fiber
  • 1 Tbsp baking powder
  • 1/4 teaspoon salt
  • 2 teaspoons apple cider vinegar
  • 1 egg
  • 1 Tbsp water
 
INSTRUCTIONS
  1. Add almond flour, coconut flour, xanthan gum, psyllium fiber, baking powder and salt to the bowl of a food processor. Pulse until well mixed.
  2. Crack in egg, pour in apple cider vinegar then the water. Pulse the food processor until the dough forms a mass then let it run 30 seconds until it forms a ball.
  3. Remove the dough from the food processor and then knead it as you would a yeast dough, until it becomes smooth. Place the dough in a clean plastic bag and let it rest for a full 10 minutes before making the roti.
  4. Preheat cast iron skillet or tawa (cast iron griddle) to a medium-high heat. You can test to see if it is hot enough by sprinkling a few water droplets on the pan.  They should “bounce” and then evaporate if its hot enough.  At the same time, it should not be smoking, either.  If it is, remove the pan from the heat until it cools off.
  5. 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 the ball in the press and press until it forms a good size roti (not too thin!). 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, but this could also be used if using a rolling pin for a bit.]

  6. In the tortilla press, press one of the 1″ balls into a 5″ roti and then immediately transfer by hand onto the cast iron skillet and cook for 20 – 30 seconds (it will have the characteristic char marks!) then flip it over using a thin metal spatula and cook until “just” cooked (maybe another 10-15 seconds, maximum.  Don’t overcook or they will be dry and not pliable.   
  7. Keep them warm wrapped in kitchen cloth until serving.
  8. Can be wrapped in a zipper plastic bag, separated by wax paper squares and frozen for future use.


    Macros per 1 roti

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: http://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

PS You can follow me on Twitter or Facebook @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

Chocolate Orange Low Carb Protein Bars

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.

These bars are my absolute favourite!  With the taste of a Terry’s Chocolate Orange® but the moist, chewy texture of a brownie, the challenge is eating just ONE! Really!

Each one has only 6 1/2 g net carbs and 34 g of protein per bar and have almost 21 g of healthy fats and are great as a meal replacement on your Meal Plan, but remember; one serving is one bar. Seriously, they are that good!

Chocolate Orange LCHF Protein Bars Nutritional Information – from Cronometer

The texture is a little firmer than the chocolate orange ones, so they travel well in zipper lock sandwich or snack bag and can go with you to the office, the gym or school. (The might even survive in a bicycle shirt pocket, for the reader who was looking for that!)

Chocolate Orange LCHF Protein Bars (tastes like a “Terry’s Chocolate Orange®”)

These use clarified butter (ghee) and tahini (ground sesame paste) and I recommend using peppermint orange extract and the freshest 100% tahini sesame butter (no added soybeans oil).

I hope you enjoy these!

To our good health,

Joy

P.S. If you have questions about the types of in-person and Distance Consultation services that I provide, please send me a note using the “Contact Me” form on this web page.


Chocolate Orange Low Carb Protein Bars

INGREDIENTS

1 cup flax meal, ground

6-8 Tbsp coconut flour

13 scoops whey isolate protein powder, unsweetened

6 Tbsp 100% cocoa powder, sifted

3 Tbsp Swerve® sweetener

1/2 tsp sea salt, ground

1 cup 100% pure tahini (ground sesame butter), unsweetened

5 Tbsp ghee, melted

1 ½ tsp real orange extract

1 cup filtered water

DIRECTIONS

Mix all dry ingredients together.

Melt the ghee over a low heat, until just barely melted.

Put the tahini (sesame butter) in a deep bowl and slowly stir in the melted ghee. Gradually stir in the water, stirring very well until completely blended and smooth, then add the orange extract.

Pour the sesame butter (tahini), ghee and water mixture into the dry ingredients and mix well with a large spoon, until it forms a firm dough.  Gather the ball together with your hands and knead as you would for a bread dough, to make sure all the dry ingredients are uniformly moist.

Grease a 7 ½ x 11-inch baking pan (or line with plastic wrap) and gently press the dough into pan and place another sheet of plastic wrap on top).

Take a small, empty glass jar (or drinking glass) and use it like a rolling pin, to make the dough is flat.

Cover well with a plastic bag and chill in the refrigerator for at least 6 hours, or overnight.

When ready to serve, cut down the middle lengthwise and then across into 6 even pieces. Makes 12 bars.

Chocolate Orange LCHF Protein Bars (tastes like a “Terry’s Chocolate Orange®”)

Enjoy!


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.

Chocolate Mint Low Carb Protein Bars

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.

These low carb chocolate mint protein bars are moist and fudgey and seem way too decadent to be as healthy as they are. Compared to other low carb chocolate mint bars available on the market which have less than 10 g of protein each, these boast a whopping 34 g of protein per bar, have 16 g of healthy fats and are just a touch over 4 g of net carbs each! With macros like this, these bars are great to grab as a meal replacement on your Meal Plan.

Chocolate Mint Low Carb Protein Bars – packed to go

These also travel very well in a lockable containers so they can go with you to the office, to the gym or tucked in a backpack …that is, if they don’t all get eaten first!

 

 

I’m not generally one to think of things in terms of “dessert” but these bars could easily make a super-healthy no-bake brownie, with 1/2 cup of chopped walnuts added and cut in squares!

For those who’d prefer a slightly firmer texture bar (similar to the two layer protein bars I posted previously), simply add an extra 2 Tbsp. of coconut flour where indicated in the recipe, below.

One the suggestions of someone on social media gave me after I created the two-layer protein bars was to use butter in place of coconut oil for the fat profile. These use clarified butter (ghee) and the taste is amazing!  As always, I recommend using genuine flavouring; including natural vanilla extract and pure peppermint / mint extract and 100% almond butter (no added soybeans oil).

I do hope you enjoy these as much as I do!

To our good health,

Joy

P.S. If you have questions about the types of in-person and Distance Consultation services that I provide, please send me a note using the “Contact Me” form on this web page.


Chocolate Mint Low Carb Protein Bars

INGREDIENTS

1 cup flax meal, ground

6-8 Tbsp coconut flour

13 scoops whey isolate protein powder, unsweetened

6 Tbsp 100% cocoa powder, sifted

3 Tbsp Swerve® sweetener

1/2 tsp sea salt, ground

1 cup 100% pure almond butter, unsweetened

5 Tbsp ghee, melted

1 ½ tsp real vanilla extract

1 ½ tsp pure peppermint and mint extract

1 cup filtered water

 

DIRECTIONS

Mix all dry ingredients together.

Melt the ghee over a low heat, until just barely melted.

Put the almond butter in a deep bowl and slowly stir in the melted ghee. Gradually stir in the water, stirring very well until completely blended and smooth, then add the vanilla extract and mint extract.

Pour the almond butter, ghee and water mixture into the dry ingredients and mix well with a large spoon, until it forms a dough. [Add a little extra coconut flour, if it’s humid outside or if you want a firmer texture bar.]

If making a firmer bar with added coconut flour, gather the ball together with your hands and knead as you would for a bread dough, to make sure all the dry ingredients are uniformly moist. With less coconut flour, simply stir very well, making sure there is no remaining unmixed ingredients at the bottom of the bowl.

Grease a 7 ½ x 11-inch baking pan (or line with plastic wrap) and gently press the dough into pan and place another sheet of plastic wrap on top).

Take a small, empty glass jar (or drinking glass) and use it like a rolling pin, to make the dough is flat.

Cover well with a plastic bag and chill in the refrigerator for at least 6 hours, or overnight.

When ready to serve, cut down the middle lengthwise and then across into 6 even pieces. Makes 12 bars.

Enjoy!

Low Carb High Protein Broad Noodles

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.

Let’s face it, there are some foods that are really hard to find convincing alternatives to when following a low carb or ketogenic (keto) lifestyle and two of these are pizza and noodles. When it came to pizza, we all know “fat head pizza”, but when I wanted a legit, yeasty pizza dough crust, I created Crisp Keto Pizza.

Noodles are another one of those foods, and while back in my early LCHF days I came up with Zoodles (Zucchini noodles), I later found out that there were others who thought of it before I did. While it still amazes me how much Zoodles taste and even behave like ‘real’ pasta (can be twirled on a fork, for example) the Low Carb Broad Noodles that I created yesterday were a stroke of desperate, creative genius. I wanted something that I could butter and that would fry up like really noodles and to be honest, these are almost better than the original because there is no over-stuffed carb hangover! Best yet, they have just 1 g of carbs and 7 g of protein per ounce.

Okay, so what’s not to love?

Some of my friends that follow a low carb lifestyle insist that there are certain foods that are “off limits” with soy being one of them, so to these folks I apologize.

For the rest of you, these Broad Noodles have all the texture and mouth feel we want in a noodle!

So what are they made of? Tofu skin.  That’s right, tofu skin. This is the thin film that forms on the top when tofu is being made (which is very similar to the ‘skin’ that forms on old-fashioned cooked puddings of yesteryear). Most large Chinese supermarkets sell these in packages fresh and smaller ones often have them frozen but if you’re lucky enough to live in a town or city with a “tofu factory” then you can buy these sheets in bags for remarkably little money.

To make these sheets of Tofu Skin into “noodles”, all I did was unfold the large sheets and then folded them in half one way (mine were square) and then I rolled them up like one would roll a jelly roll.

Then I cut them into the width of strips I wanted.

Finally, I dropped them into boiling salted water for 2 minutes (or until the texture was what I was looking for) then drained them, salted them liberally with sea salt and voila, noodles!

Good? No amazing!  I fried mine in butter and served them with some homemade beef stew and everyone’s noodles completely disappeared before more than a dent was made in the stew.

Below is the Nutritional Information per ounce and as you can see, they are extremely low in carbs and fat and very high in protein.

I hope you enjoy these as much as we do!

While you’re here, feel free to look around my web site, perhaps read some of the “Science Made Simple” articles or have a look at “A Dietitian’s Journey” which is my personal story of following a low carb / keto lifestyle the past 11 months.

If you have questions about the services that I provide via Distance Consultation or in-person in my Vancouver area office, please send me a note using the ‘Contact Me‘ form.

To our good health!

Joy

Nutritional Information – fresh Tofu Skin (from my fitnesspal)

Low Carb High Fat (Keto) Protein Bars

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.

Most people who follow a low carb or ketogenic (keto) lifestyle find themselves in those situations where they need a quick ‘something’ that functions as a meal, and while grabbing one of those commercially prepared packages is tempting, quick and easy protein bars created in minutes at home are so much better!

These Low Carb High Fat (Keto) Protein Bars were created with one of my young adult sons in mind, as he has already achieved his ideal weight and waist circumference eating a low carb, ketogenic diet, and sometimes hasn’t got time for lunch.  His job is very physically demanding, so having an adequate source of protein and fat, with minimal carbohydrates is essential. They are also super easy to make, that even someone who doesn’t bake can make these as there is no baking involved!

I designed these yesterday afternoon and after dinner, at my son’s urging, we tried one (actually I tasted a piece of one and he ate the rest of mine and his, even though we had just finished a delicious dinner of BBQ’d fish and salad).  They were that good! 

What is especially lovely about these bars is they aren’t too sweet with no stevia aftertaste!

Nutritional Information

These bars pack a nutrition punch and don’t cost the exorbitant amount commercially available ones do (often costing $5 – $6 each).

Just one of these Low Carb (Keto) Protein Bars is an excellent source of protein (25.6 g protein – including 2 g of the essential amino acid  leucine which is important in preserving and building muscle mass), is an excellent source of fiber (9 g), and is high in iron (3 mg) and calcium (212 mg). They also have 2.7 g of Omega 3 fatty acids each.

The recipe along with some photos, is below;

Macronutrient Analysis of Low Carb High Fat (Keto) 2 layer protein bars (Cronometer software)

Low carb high fat (keto) 2 layer protein bars  

 

INGREDIENTS

BOTTOM LAYER

1/2 cup flax meal, ground

2 Tbsp coconut flour

2 Tbsp white sesame seeds, whole

10 Tbsp whey isolate protein powder, unsweetened

3 Tbsp 100% cocoa powder, sifted

 1 tsp Swerve® sweetener

1/4 tsp sea salt, ground

 1/2 cup peanut butter, unsweetened

2 Tbsp coconut oil, melted

1 tsp real vanilla extract

1/2 cup filtered water

TOP LAYER

1/2 cup flax meal, ground

2 Tbsp coconut flour

2 Tbsp white sesame seeds, whole

13 Tbsp whey isolate protein powder, unsweetened

1 tsp Swerve® sweetener

1/4 tsp sea salt, ground

 1/2 cup tahini (sesame seed butter)

2 Tbsp coconut oil, melted

1 tsp real vanilla extract (or the seeds from inside a vanilla bean)

1/2 cup filtered water

DIRECTIONS

  1. Mix all dry ingredients for the bottom layer together.
  2. Melt the coconut oil over a low heat, until just barely melted.
  3. Put the peanut butter in a deep bowl and slowly stir in the melted coconut oil. Gradually stir in the water, stirring very well until completely blended and smooth, then add the vanilla extract.
  4. Pour the peanut butter, coconut oil and water mixture into the dry ingredients and mix well with a large spoon, until it forms a dough. Gather the ball together with your hands, and knead as you would for a bread dough, to make sure all the dry ingredients are uniformly moist.
  5. Grease a 7 ½ x 11-inch baking pan and gently press the dough into pan. You can wet your hands with a little bit of water to make the process easier. Take a small, empty glass jar (or drinking glass) and use it like a rolling pin, to make the bottom layer (the chocolate one) flat.
  6. Repeat the same procedure to make the top layer, except substitute tahini (sesame butter) for the peanut butter, omit the cocoa powder and increase the whey isolate powder by 3 Tbsp. (13 Tbsp instead of 10).
  7. Gently place the top layer mixture over the pressed bottom layer, then use hands that are dampened with a bit of water, to press the top layer flat. You can use the glass jar or glass drinking glass as a rolling pin, to make sure the top is uniformly flat.
  8. Cover well with a plastic bag and chill in the refrigerator for at least 6 hours, or overnight.
  9. When ready to serve, cut down the middle lengthwise and then across into 6 even pieces. Makes 12 bars.
  10. 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 (or you can download a one sheet summary in pdf format here).

Feel free to drop me a note through the “Contact Me” form should you have any questions or want additional information.

To our good health!

Joy

 

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 hereIntermittent 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

 

 

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 .

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.

[Note: There is no baking powder and only 3 egg whites in this recipe.]

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
1/2 cup lukewarm water
4 granules of sugar (yeast metabolize them)
1 tsp sea salt
3/4 cup of water boiling water

2 tbsp sesame seeds


Method

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

2– Dissolve the instant yeast and few grains of sugar in the 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 boiling 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 or you can download a one sheet summary in pdf format here and feel free to drop me a note through the “Contact Me” form should you want additional information.

To our good health!

Joy


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.

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!

Feel free to have a look around my site and if you have questions, please drop me a note through the “Contact Me” form located on the tab, above.

A complete summary of my services in pdf format is available for download here.

To our good health!

Joy

P.S. There are some pictures of the method below the recipe.


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 grains of sugar (yeast metabolize them) — feel free to omit
1/2 tsp salt
3/4 cup of water boiling 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 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 boiling 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)


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.

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!


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.

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 beansreal 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!

 

Ideal Low Carb High Fat Keto Bread

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 important services I provide to my clients are day-to-day meal ideas and recipes, as well as information on how to thrive living low carb in a high carb worldAfter all, for any lifestyle to last it needs to be sustainable – enabling people to eat real food prepared in ways they enjoy.

Over the last several years, I have created dozens of satisfying low carb and ketogenic adaptations for well-loved recipes, only a few of which have found their way onto this web page. For the most part, my recipes come out of my own need following a low carb high fat / keto lifestyle, but some ideas have been generated by my client’s needs; such as the Ideal Low Carb Meal Replacement Shake that I posted yesterday.

One of the things my clients who follow a high fat moderate protein lifestyle needed was a low carb high fat keto bread that could be eaten “as is” with melted butter, made into a grilled cheese sandwich, or an egg and sausage breakfast sandwich, and which would hold up to being loaded with meats and cheese, slathered with mayo and eaten without falling apart. Storing and freezing the bread for later use was also essential. That recipe is below, along with the nutritional info per slice and macronutrient distribution.

What makes this bread “ideal” for those following a low carb moderate protein lifestyle because (1) that 2 slices can serve as a meal replacement on it’s own or with a salad, it is (2) low carb and high in healthy fat and (3) 2 slices have the equivalent protein found in an average meal on either a moderately low carb or ketogenic (keto) low carb diet. The ingredients are (4) available at any large chain supermarket and will (5) keep you from feeling hungry for a long time due to the type of protein and amount of fat it contains and (6) is quick to prepare. It (7) stores well in the fridge and (8) can be frozen for quick use later.

This bread is light and moist with a lovely, tender crust and can be topped with hot or cold meats or cheese and will hold up to lettuce, tomatoes and mayo, too.  It’s uses are as limitless as your imagination.

The recipe and instructions for making this bread are below as well as a few photos of serving uses.


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
  • 4 Tbsp. olive oil
  • 1 egg + 1 egg yolk

Instructions

1 – Preheat the oven to 375 °F (190 °C).


2 – In a small bowl, beat the egg and egg yolk and add the softened cream cheese.

 

 


3 – Drizzle in the olive oil as if making a salad dressing (so it is suspended in the egg / cream cheese mixture).

 

 

 


4 – Combine the dry ingredients in a medium size mixing bowl.

NOTE: The two bowls with wet and dry ingredients can be covered and refrigerated at this point and be combined and baked within minutes the following morning, for breakfast sandwiches or lunches.


When ready to bake:

5 – Pour the liquid ingredients into the dry ones.

Note: The dough will a thick batter.

 

 


6 – Using a non-stick pizza pan sprayed with cooking spray (or a regular baking sheet lined with parchment paper), pour the dough in the middle.

 

 


7 – Place a piece of wax paper or parchment paper on top of the dough and gently press outward with your fingers until you have a 10″ circle.

When you remove the wax (or parchment paper), scrape any batter sticking to it onto the dough.


8 – Bake the crust for 9-10 minutes or until golden brown.

Be careful not to over bake it or it will be too dry and crumbly.


9 – Remove the crust from the oven and let cool a few minutes before transferring to a board and cutting.

 


10 – Cut the bread in eight wedges.

 

 


Storage

The individual slices of bread can be placed in a freezer-weight zipper storage bag and placed in the fridge for the following day or frozen for later use.


Some Serving Ideas

Bread and Butter

This bread is delicious hot from the oven, slathered with butter.

Mixing up the wet and dry ingredients the night before, and storing the bowls in the refrigerator overnight makes it possible to prepare hot bread in the morning in less than 15 minutes, including clean up.


Croque Monsieur

A “croque monsieur” is a baked or fried ham and cheese sandwich. My version is made with smoked chicken.

I photographed this one before topping it with the second slice of bread, so you can see how well it holds up to grilling.


Egg and Sausage Sandwich

Topped with cheese, smoked ham (or smoked chicken) and a fresh easy-over egg makes this the most amazingly delicious egg and sausage sandwich imaginable!

 

Grilled Cheese

Who doesn’t love grilled cheese? This one has all the taste and ‘mouth-feel’ of a high carb version, without the carbs!

 

 

Nutrition Facts - per 1 slice Ideal Low Carb Keto Bread (each slice 1/8 of the bread)

Fat 16 gm
Carbohydrate 2 gm
Protein 11 gm
Energy 200 kcal

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

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, parmasan), 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!

Keto Eggnog – for the holidays

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 the holidays be without eggnog? I’m not talking about the artificially yellow-coloured, carrageenan-thickened beverage from the supermarket, but real eggnog rich with egg yolks and heavy cream. That’s what I’m taking about!

Whether its for Christmas Eve or New Years, eggnog embodies the holidays.

According to Statistics Canada, during the 2014 holiday season, Canadians drank ~5.3 million litres of commercially made ‘eggnog’, but apparently a decade ago, it was closer to 8 million litres! Perhaps the mistaken belief that saturated fat is ‘bad’ for us has led to the decline, or maybe it is simply that the commercial-prepared substitute pales in comparison to real eggnog.

The National Dairy Code defines eggnog as;

“food made from milk and cream containing milk and cream which has been flavoured and sweetened. The food shall contain not less than 3.25 per cent milk fat and not less than 23 per cent total solids.”

Milk and cream?

Real eggnog is made from lots of egg yolks and cream – heavy cream and light cream. It is delicately flavoured with freshly grated nutmeg and some also add a hint of real vanilla extract (made from vanilla beans, soaked in vodka) and yes, it is often served liberally mixed with rum.

In days gone by, eggnog was made from raw egg yolks, but my recipe cooks the egg yolks over a double boiler then holds them at a high enough heat to make them safe. It is lightly sweetened and then blended with cream and spices and placed in a glass milk bottle, until well chilled.  Yes, it is enjoyed with real rum (carb free).

Here is my recipe for eggnog – just in time for the holidays!


Keto Eggnog

6 egg yolks, large (from free range chickens, bright yellow yolks)
1/2 cup heavy cream (whipping cream)
1/4 cup of Xyla® brand sweetener (erythritol)
1 tsp nutmeg, freshly grated
1 litre coffee cream (10% BF)

  1. In the top of a double boiler (not over hot water), whisk the egg yolks, heavy cream and erythritol sweetener to blend well.

  2. Bring water in the bottom of the double boiler to a gentle boil and place the top part, with the eggs on top.  From this point on, whisk constantly without stopping (otherwise you will have scrambled eggs).

  3. Whisk vigorously and constantly until the mixture is thickened and keep whisking until an instant-read thermometer inserted into the mixture reads 140°F for 3 minutes or longer.The mixture should be thick enough to completely coat the back of a spoon.


  4. Remove the top part of the double boiler and keep whisking the mixture a little while longer, as it begins to cool down.

  5. Add the freshly grated nutmeg (and splash of real vanilla, if using) and whisk another 2 minutes or so, as the mixture continues to cool.

 


6. When the mixture has reached room temperature, gently whisk in the coffee cream and place in a glass milk bottle or glass pitcher with a tight fitting cover, so the eggnog doesn’t absorb the smells of other foods in the fridge.Allow the eggnog to chill thoroughly before serving (with or without rum).


Enjoy!

Merry Christmas and Happy New Year!

Joy


Reference

http://www.cbc.ca/news/canada/british-columbia/egg-nog-christmas-drink-alcohol-eggs-milk-fink-1.3871400

 

Amazing Low Carb Mini Donuts with Eggnog Sauce

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.

These delectable mini donuts are made with the finest ingredients; real creamery butter, fresh cream and eggs and the seeds of real vanilla beans. They are light, crispy and have that cake-like texture you want in a treat and are both low carb and gluten free because instead of flour, they contain whey protein and ground almond flour.

baked low carb mini donuts

They can be baked to golden perfection, because the butter and full-fat cream result in a lovely crispy texture…

 

 

…or for those wanting a deep-fried treat, they can be baked for slightly less time and then deep-fried.

Served with a rich homemade eggnog sauce, they are a wonderful treat for the holidays!

Happy Holidays!

Low Carb Mini Donuts

(makes 32 mini donuts)

1/2 cup of whey protein, unsweetened
2 Tbsp almond flour
2 tsp baking powder, sifted
1/2 tsp Himalayan sea salt
2 Tbsp Truvia© brand or Xyla© (erythritol) sweetener
interior of 1 vodka-soaked vanilla bean (or 1 tsp real vanilla extract)

8 Tbsp heavy cream
4 Tbsp unsalted butter, melted and cooled
1 egg

  1. whisk dry ingredients together in a medium bowl
  2. beat egg, add cooled melted butter and cream, mix well
  3. preheat oven to 350º F
  4. spray two trays of mini donut pans (12 each) with coconut oil spray (or use Pam©)
  5. When oven is hot, fill each well slightly less than 1/2 full with batter
  6. Bake for 8 minutes if planning to deep fry afterwards, or 10 minutes if eating baked

Enjoy!

Eggnog Sauce

Ingredients

6 lg. egg yolks
1/2 cup heavy cream
1/4 cup Truvia© brand or Xyla© (erythritol) sweetener
1/4 cut unsalted butter, melted and cooled
1 Tbsp real rum (or rum extract, if liked)
1/4 nutmeg, grated

  1. set up a double boiler over a medium heat
  2. whisk egg yolks, heavy cream and sweetener into a small bowl.
  3. slowly whisk in cooled, melted butter (be sure butter is cooled or eggs will scramble!)
  4. add mixture to top of double boiler and whisk constantly until mixture thickens and instant-read thermometer reaches 140º F for 3 minutes (makes it safe).  Mixture should be thick enough to coat the back of a spoon.
  5. add real rum or rum extract and grate in the fresh nutmeg
  6. remove mixture from water and let cool. Serve warm or cooled.

 

Joy’s Low Carb Falafel

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.

Falafel are the iconic ‘street food’ of Israel and elsewhere in the Middle East and are often eaten standing in front of the little shops that make them or sitting at picnic tables outside. Israeli Arabs and Jews often mingle at these little stands, enjoying their delectable, quick meal together. In this post, I’ll give you everything you need to know how to make delicious, authentic-tasting low carb falafel.

Joy’s Low Carb High Health Fat Falafel

For those unfamiliar with falafel, they are slightly “cone-shaped” balls of delicately spiced, ground chickpeas and/or fava beans that fried until their exterior is crispy, yet their interior remains moist, yet cooked.

falafel press

They are formed using a special falafel press, available in Middle Eastern stores or online, but a mini small ice-cream scoop could substitute, in a pinch.

 

falafel pita

Usually, falafel are served in a split pita with pickles (cucumber and beet marinated turnip), tahina sauce, cut fresh vegetables and sometimes a drizzle of an aromatic hot sauce called ‘harissa’. In my version, large washed and dried leaves from green leaf lettuce substitute for the pita and the mixture itself has the addition of ground, firm tofu to make it much lower carb! Since tofu is made from soya beans, its taste is indistinguishable in the aromatic mixture of spiced chickpeas and fava beans.

Another advantage to my recipe is that regular falafel require the addition of baking powder to make the texture light and soft inside, but this often leaves a slightly bitter aftertaste to the falafel.  In these low-carb falafel, the ground tofu makes the addition of baking powder totally necessary. The texture is just perfect!

At only 2.5 gm net carbs per piece  – and only 14 gm for the 4 falafel “sandwiches” below plus the carbs from the vegetables eaten, what’s not to love about these low carb high healthy fat falafel?

Joy’s Low Carb High Health Fat Falafel

Below is the recipe for this delectable treat!


Joy’s Low Carb Falafel Recipe

1 cup dried chickpeas, soaked overnight

1 cup of dried fava beans, soaked overnight

1/2 large onion, roughly chopped (about 1 cup)

4 tablespoons finely chopped fresh parsley

4 tablespoons finely chopped fresh cilantro (coriander leaves)

350 gm extra firm tofu

1.5 teaspoon salt

1/2-1 teaspoon dried hot Aleppo red pepper

4 cloves of garlic, crushed

1 teaspoon cumin, ground

2 tbsp sesame seeds

4-6 tablespoons chickpea flour


Falafel Garnish

leaf lettuce leaves, whole

diced tomato

sliced cucumber

sliced 1/2 sour dill pickles

large sticks of beet-pickled turnip (available at a Middle Eastern store, and easy to make homemade!)

chopped parsley

chopped green onion or milder round onion


Tahina Sauce

1/2 cup tahina sesame paste

1/2 cup warm water

1 clove garlic, crushed finely

juice of 1/4 lemon

1 tsp salt

1/4 cup extra virgin olive oil


Falafel Preparation

NOTES:

(1) This recipe works best when the mixture is made 1 day ahead and left to sit for a day in the fridge, covered.  This way, the falafel don’t fall apart when frying!

(2) I use a meat grinder attachment for a Kitchen-Aid stand mixture to grind mine, but a food-processor could work too provided the mixture is ground in small batches and remains course in texture.


  1. Put the chickpeas and fava beans in a large bowl and add enough cold water to cover them by at least 2 inches. Let soak overnight.
  2. When ready to prepare mixture the next day (a day or two before planning to make falafel), drain the soaked beans and rinse well with cold water.
  3. Put the drained, rinsed, uncooked chickpeas and fava beans though the meat grinder, being sure to use the smaller-holed press.
  4. Then, put through the extra firm tofu, onion, parsley, cilantro and garlic.

    If using a food-processor, process until coarsely textured, but not pureed!


  5. In the bowl that has received the ground mixture, mix in the salt, hot pepper, garlic, cumin and sesame seeds and sprinkle with 4 – 6 tablespoons of chickpea flour
  6. Cover bowl and refrigerate, covered, until the next day.
  7. When ready to cook, form the chickpea mixture using a falafel press or by hand into balls about the size of walnuts. Form one side into a slight cone-shape (gives more surface area when frying!).
  8. Heat 2 inches of coconut oil to 375° F degrees in a deep, heavy pot or wok and fry 1 ball to test. Once sure the oil is hot enough (not too hot, either!) fry 5 falafel at once for a few minutes on each side, or until golden brown.
  9. Drain on a layer of kraft paper lunch bags.
  10. Once all the falafel are cooked, assemble as desired, with vegetable of choice at the bottom, falafel on top and drizzle with tahina sauce, and harissa thinned with olive oil (if using).

Enjoy!

 

New York Style Chocolate Cheesecake – less carbs than a slice of bread

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.

Some people think of Dietitians as the healthcare professional that is going to take all the fun out of life. We’re going to advise you to eat carrots, when everyone else is eating cheesecake. That is not how I practice. Even when I taught a higher carb style of eating, I always believed there were “everyday foods” and “sometimes foods” and never believed in forbidding any food (unless serious food allergies were involved). For me it’s always been about how much and how often we eat something.

If you’ve been following my blogs for a while, you know that I don’t believe in eating unlimited amounts of any type of foods or restricting any food groups. Yes, I recommend people eat carbs in vegetables, nuts and seeds, certain dairy and some fruit and legumes, if tolerated. Protein is adequate, but not in excess.  I encourage eating a wide range of healthy fat, including that found in the protein sources, as well as monounsaturated fats such as olive oil and avocado oil, as well as using coconut oil to raise the smoke point of those, when heating them to higher temperatures.

But what about sweets? Where do they fit in?

I do think there are times where celebrating a special occasion warrants making something special that contains carbs, fat and protein beyond what we usually eat.  I am not the Grinch of holidays or celebrations!

I encourage people to plan for eating the treats by knowing the  macronutrient content in it (amount of protein, fat and carbs in grams) and subtracting that from their Meal Plan ahead of time.  This rarely necessitates people eating more than they usually do because the foods themselves, if well planned, can take the place of a meal. If it means that someone eats “Pumpkin Pie without the Pie” (crust-less low carb pumpkin custard) instead of supper, so be it!  The net carbs from the pumpkin itself minus the fiber aren’t that high, and the eggs and cream inside the custard filling serve as the protein source for the meal, and the rest is fat.  So? What’s wrong with that?

Tonight is one of those occasions that a special treat was warranted. One of my sons has been wanting New York style cheesecake since he began eating low carb high healthy fat with me, 7 months ago and today I baked him one!  It is creamy and rich with all the mouth-feel one expects from New York Cheesecake from the cream cheese, egg and egg yolks.  It has real Swiss dark chocolate and homemade vanilla extract, made from real vanilla beans soaked in Russian vodka. It has a little hint of sweet, because after all, it is for a special occasion!  Should he choose to (or rather if he were even able to) he could eat the entire 8 1/2″ cheese cake and not exceed his daily 100 g of carbs!  I can assure you, he will try! And who could blame him?

Low Carb New York Style Cheesecake

Ingredients

  • Five 250 g (8 oz) pkgs cream cheese, room temperature
  • 1/2 cup of berry sugar (extra fine castor sugar)
  • 1/4 tsp salt
  • 1/2 tsp real vanilla
  • 5 lg eggs plus two egg yolks, room temperature
  • 100 gm (3.5 oz.) 85% cocoa Swiss dark chocolate, melted in a double boiler

Instructions

Preheat the oven to 500 F.

Prepare an 8 1/2 ” spring-form pan by lining with parchment paper and spraying well with an oil spray.

 

In the bowl of a stand mixer using the flat paddle or by hand, beat the cream cheese until very well blended and add the eggs one at a time, continuing to blend.  Add the egg yolks, then the salt, berry sugar (castor sugar) and real vanilla.

Remove the bowl from the stand mixer and fold in the melted, cooled chocolate.

 

Bake at 500 F for 12 minutes, then lower the heat to 200 F and make for another 45 minutes.

Turn off the heat of the oven and open the door, but leave the cheesecake inside for 30 minutes until partially cooled.

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

Enjoy!


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

  • Carbohydrates: 12.6 g*
  • Protein: 17 g
  • Fat: 46 g

* a slice of bread has 15 g of carbs

Turkey or Chicken Low Carb Lasagne – great for leftovers

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.

It’s the day after Canadian Thanksgiving and many people are wondering what to do with leftover turkey.  Well, here’s an almost no-carb idea for a delicious LCHF Lasagne! It can also be made with sliced cooked BBQ chicken breast, as well.

Almost no-carb turkey or chicken lasagne

INSTRUCTIONS

Grease an 8″ x 10″ ceramic or glass baking dish liberally with butter or a high quality fat of your choice.

In a bowl, place 500 ml (2 cups) plain tomato sauce and season with salt, freshly ground black pepper, fresh squeezed garlic, rubbed oregano and extra virgin olive oil and set aside.

In another bowl, beat 3 eggs and add enough whipping cream to bring the volume up to 500 ml (2 cups).  Season with salt and freshly ground black pepper and add 100 gm (3 oz) grated Parmesan (or Asiago) cheese. Grate a bit of fresh nutmeg into the mixture, and set aside.

In the microwave, cook 2 pkg. of chopped, frozen spinach until defrosted, but not cooked.  Place in a sieve and press out water with the back of a large spoon.  With clean hands or a cheesecloth (if you prefer), squeeze out the excess water and leave in sieve while preparing the rest of the ingredients.  In a small bowl, beat 3 eggs and season with salt and freshly ground black pepper to taste and then add the well-drained spinach.  Add a touch of whipping cream to increase volume / adjust texture, if desired.

Slice the turkey or chicken breast to 3 mm slices (not to thin as it won’t have the correct texture when baked).

Now you are ready to assemble the lasagne, but while you are doing that, preheat the oven to 450° F.

In the bottom of the greased baking dish, layer 1/2 the tomato sauce mixture.  Add one layer of sliced turkey (or chicken) – about 1/3 of the total quantity, being sure to leave no gaps between pieces.  Spread the sliced poultry with a layer of the spinach mixture and top that with 1/2 the cream mixture. Add the second layer of poultry and on top of that, spread the rest of the spinach mixture and top that with the remainder of the cream mixture.  Finish with the remainder of the sliced poultry and top with the rest of the seasoned tomato sauce and cover the top well with shredded Parmesan cheese, or a mixture of Parmesan or Asiago cheese mixed with shredded mozzarella.

Bake at 450° F until bubbly and hot and slightly browned on top.

Enjoy!

ACV Gingeraid Recipe with Variations – food as medicine

In both a recent A Dietitian’s Journey entry (Food as Medicine – dramatically lower blood sugar) and an academic article (Food as Medicine to Lower Blood Glucose – scientific support), I discussed the use of- and scientific basis for consuming beverages containing apple cider vinegar, ginger, turmeric root, and kombucha in lowering blood sugar levels.  In this post, I provide the recipe for “ACV Gingeraid” along with the different variations mentioned in the above-mentioned articles.

These beverages are most effective in lowering blood glucose when drunk immediately after a meal containing carbohydrates and nightly, before bed.

NOTE: Given the possibility of these ordinary foods resulting in a dramatic drop in blood sugar, if you are taking any medication, especially for controlling high blood sugar, check with your doctor before adding any of these foods to your diet.

ACV Gingeraid – basic recipe

1 litre water, carbonated (or use Club Soda/Seltzer) 
2 tsp apple cider vinegar, unpasteurized, unfiltered
1 tsp ginger root, washed, peeled, freshly grated

In a 1 litre of carbonated water (Club Soda/Seltzer), add 2 tsp of unpasteurized, unfiltered apple cider vinegar such as Braggs®. Allen’s® also makes one, but read the labels carefully, as their regular apple cider vinegar is pasteurized and hence does not contain the “mother”, or culture. Using a very fine grater, grate a 1″ x 1″ knob of washed and peeled ginger root and add it to the acidulated water. Cover tightly and chill if desired, before drinking or drink at room temperature.


Turmeric ACV Gingeraid

 1 litre water, carbonated (or use Club Soda/Seltzer) 
2 tsp apple cider vinegar, unpasteurized, unfiltered
1 tsp ginger root, washed, peeled, freshly grated
1/2 tsp turmeric root, peeled, freshly grated
1/8 tsp black pepper corns, freshly ground

In a 1 litre of carbonated water (Club Soda/Seltzer), add 2 tsp of unpasteurized, unfiltered apple cider vinegar such as Braggs® or  Allen’s® unpasteurized. Using a very fine grater, grate a 1″ x 1″ knob of washed and peeled ginger root and add it to the acidulated water. Using a polyethylene kitchen glove or plastic sandwich bag on the hand holding the turmeric root, on the same grater, grate a 1/2″ by 1/2″ piece of turmeric root and add it to the Gingeraid. Add a few grindings of freshly ground black pepper (increases bioavailability of turmeric, due to it containing piperine). Cover tightly and chill if desired, before drinking or drink at room temperature.


Kombucha – ACV Gingeraid

1/2 litre water, carbonated (or use Club Soda/Seltzer) 
1/2 liter Kombucha
2 tsp apple cider vinegar, unpasteurized, unfiltered
1 tsp ginger root, washed, peeled, freshly grated
In a 1 litre bottle suitable for carbonated drinks, add the carbonated water (Club Soda/Seltzer) and Kombucha (any flavour). Be sure to choose brands with as few carbohydrates as possible, or brew your own using a low sugar recipe.
To this mixture, add 2 tsp of unpasteurized, unfiltered apple cider vinegar such as Braggs® or  Allen’s® unpasteurized.
Using a very fine grater, grate a 1″ x 1″ knob of washed and peeled ginger root and add it to the acidulated water.
Cover tightly and chill if desired, before drinking or drink at room temperature.
By changing the fruit that the second fermentation of Kombucha is made with, the flavour changes substantially.  The fructose in the fruit is largely consumed by the acetic acid bacteria during the second fermentation.

Turmeric Kombucha – ACV Gingeraid

1/2 litre water, carbonated (or use Club Soda/Seltzer) 
1/2 liter Kombucha
2 tsp apple cider vinegar, unpasteurized, unfiltered
1 tsp ginger root, washed, peeled, freshly grated
1/2 tsp turmeric root, peeled, freshly grated
1/8 tsp black pepper corns, freshly ground
In a 1 litre bottle suitable for carbonated drinks, add the carbonated water (Club Soda/Seltzer) and Kombucha (any flavour). Be sure to choose brands with as few carbohydrates as possible, or brew your own using a low sugar recipe.
To this mixture, add 2 tsp of unpasteurized, unfiltered apple cider vinegar such as Braggs® or  Allen’s® unpasteurized.
Using a very fine grater, grate a 1″ x 1″ knob of washed and peeled ginger root and add it to the acidulated water. Using a polyethylene kitchen glove or plastic sandwich bag on the hand holding the turmeric root, on the same grater, grate a 1/2″ by 1/2″ piece of turmeric root and add it to the Gingeraid. Add a few grindings of freshly ground black pepper (for the piperine, see above)
Cover tightly and chill if desired, before drinking or drink at room temperature.
Enjoy!

Copyright ©2017 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.

Bullet-less Low Carb Cappuccino and Latte

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.

Okay, so it is Monday morning and a double or triple espresso cappuccino or latte is what you want, but not with all the carbs in the foamed milk.

Since weight-loss is one of your goals, and you know from reading an earlier article on leptin differences in overweight versus lean people that drinking “bulletproof coffee is not the best way to go, is there an alternative?

Yes there is!

I call it “Bullet-less Cappuccino“.

Bullet-less cappuccino

Bullet-less cappuccino (or latte) is made the same way as a regular cappuccino or latte, except instead of foaming milk (which has 12 carbs per cup!), I use 1/2 oz of heavy (whipping) cream diluted with 2 oz of ice cold filtered water. The ratio of cream to water can be changed to suit your taste and the amount of foam you want, and the total volume made can be adjusted depending on whether you want cappuccino or latte – but the good news is that regardless, the result is carb-free!

Since my diet naturally contains ~ 75% healthy fat and I was quite overweight before (obese, actually), I keep the amount of cream used low, so I don’t need to add much extra fat outside of those found naturally in the foods I eat.

This drink is very satisfying and is a great way to start an intermittent fast day. Yes, you can drink this while fasting as it does not cause an insulin release, because it is carb-free.

Whether you make it yourself, as I do or ask the barista at your favourite coffee house to make it for you…enjoy!

Be sure to read this new article about how starting your day with coffee has been found to boost nutritional ketosis. A summary of the study and results here: http://www.lchf-rd.com/2017/08/21/caffeine-substantially-increases-plasma-ketones-in-healthy-adults/


Note: Everyone's results following a LCHF lifestyle will differ as there is no one-size-fits-all approach and everybody's nutritional needs and health status is different. If you want to adopt this kind of lifestyle, please discuss it with your doctor, first.

Copyright ©2017 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.

LCHF Thai Green Curry (Vegetarian friendly)

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.

For most people on a traditional low-fat “diet”, a Thai green curry is definitely ‘out’ – considered to have “way too much fat” in the coconut milk, not to mention in the deep fried poultry (or in this case, tofu)!  But for those eating Low Carb High Fat, the fragrant aroma of the galanga root and kaffir lime peel in the Green Curry Paste beckon.

Thai Green Curry is a meal of contrasts, with the crunchy bitterness of miniature Thai eggplants, the gentle bite of zucchini cubes or golf-ball size green Thai makhuea eggplants, short pieces of long beans or Western green beans and an abundance of tender anise-like leaves of Haropha basil.

What’s not to love about the natural creamy sweetness of pure coconut milk offset beautifully by the salty pungency of Thai Nam Pla (fish sauce)?

Whether one adds pieces of deep fried tofu or an abundance of cut up boneless chicken or duck, Thai Green Curry can be a meal in itself.

Green Thai Curry

If it is felt that Thai food must be served over rice, then why not make white cauliflower ‘rice’? It’s so easy and only 5 carbs per 1/2 cup (125 ml).

Cauliflower “Rice”

Cauliflower “Rice”

All there is to making Cauliflower “Rice” is to microwave finely chopped raw cauliflower with a tablespoon of water for 3 minutes covered at power level 10 (100%).  Then, let it stand covered for another 3 minutes, and voila!

When it is made from fresh compact heads of cauliflower, it has virtually no taste of its own and no smell!  Cooked as above, it is surprisingly hard to distinguish from the carb-laden original.

LCHF Thai Green Curry

Thai Green Curry can be made using any fresh vegetables you have on hand, or you can be a purist and shop at a South Asian market for a variety or traditional ones.

I usually use one or two varieties of Thai eggplant, long beans and when available, fresh miniature ears of corn (a mere 2.5 grams of carbs in an ounce (30 gm)).

Here is a basic recipe and cooking method;

  • 2-3 bunches Thai miniature green eggplant, taken off stem
  • 1/2 lb (250 gm) Thai round (golf-ball size) green eggplant
  • 1 bunch of long beans (1/2 lb / 250 gm) or equal quantity of green beans, cut in 1″ (3 cm) pieces
  • 1 medium size green zucchini, cut in 1/2 ” (1.5 cm) cubes
  • 1-2 bunches of Thai basil, washed and taken off stem
  • 1 package of deep fried tofu* (or 1 lb of chicken or duck thighs, marinated in a mixture of Thai green curry paste (1 Tbsp), 1 Tbsp Thai fish sauce, 2 Tbsp Thai coconut milk (100% pure).
  • coconut oil
  • Thai Green curry paste (available in jars at most supermarkets)
  • 250 ml of 100% pure coconut milk (boxed is preferable)
*some people avoid tofu due to its naturally containing phytoestrogens and goitrogens.  Then again, there are LCHF paleo-adherents that avoid most vegetables due to the compounds they naturally contain, such as phytates, oxylates and trypsin inhibitors which can bind minerals such as calcium and iron.  I think the nutrient benefits of non-starchy vegetables, their fiber content as well as their anti-oxidant properties are well learning what foods they shouldn't be paired with, to avoid an anti-nutrient effect.

Heat a heavy cast iron saucepan, frypan or wok.  Add the coconut oil and heat.  Spoon in a heaping tablespoon of Thai Green Curry Paste (less, if you don’t want it spicy!) and splash in 1 teaspoon of fish sauce (or to taste).

If using poultry, add it at this point and stir fry it until 80% cooked. Then add the vegetables beginning with the most dense, first.  (I start with the miniature eggplants and then the long beans or green beans, along with the larger Thai eggplants).  Toss them around in the fragrant seasoned oil until the vegetables begin to cook.  Then add about 1/2 of the coconut milk and turn the heat down to medium and cover. When the veggies are ~ 80% cooked, add in the more tender vegetables such as zucchini cubes and if serving with Cauliflower “Rice”, add the rest of the coconut milk. If serving alone, I don’t add more coconut milk, because there’s nothing to absorb it when serving.  Cover, and let the zucchini cook slightly.

It's important not to overcook the curry.  The vegetables should be "just" cooked and still slightly crunchy. If cooking Cauliflower "Rice", have it ready to go and cook it right at this point. Cooking it too far in advance will result in it having a strong cabbage-like smell.

Toss the basil leaves into the curry and serve immediately.

Enjoy!

 


Nutritional Info: The only carbs in this dish are 5 gms of carbs for every 1/2 cup serving of vegetables and 6 gms of (net) carbs for 3 oz (100 gm) of tofu.  If using poultry, then there aren’t any carbs. A half cup of 100% pure coconut milk has only 2 gm of carbs.

Low Carb Chow Mein

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.

This recipe was made on the spur of the moment, when I felt like the taste and texture of Chow Mein, but without all the empty carbs of wheat or rice-based noodles.

I found a package of Bean Curd Strips at the local Chinese grocery store and since they had almost no carbs in them, I decided I would see how they would “sub” for noodles.  They were amazing!

They were chewy and crispy – with almost no discernible taste of their own.

Bean Curd Strips

I prepared them exactly as I would for real Chow Mein.

I plunged them into boiling water for a minute and tossed them around so they softened, then lifted them out and placed them into a colander to drain and shocked them with ice water.

I quickly blanched some cut up Chinese Broccoli (Gai Lohn) and sliced baby carrot in the same hot water, to save cooking time, later.

Then I heated a non-stick skillet on medium hot, added some coconut oil and fried the blanched Bean Curd Strips gently until golden and crispy on the bottom.  I flipped the whole mass over and continued frying them on the other side, while gently grinding Himalayan Pink Salt on the top.

I happened to have a defrosted boneless duck breast on hand, so I cut it in strips and marinated it in a mixture of real soy sauce, a bit of Chinese cooking wine and a splash of sesame oil.

I heated up a wok, added some coconut oil and about a tablespoon of diced fresh garlic then stir-fried the duck breast until almost cooked, and set aside.  In the same wok, I added a bit more oil, a bit more garlic, then added in the blanched veggies and some sliced zucchini and snap peas that I had on hand, to round out the colour and texture, then added back the almost-cooked duck breast. I poured in a little bit of chicken stock and then when the whole thing was cooked, thickened it with the tiniest amount of tapioca starch and water – just to give the sauce some body.  If I wasn’t a purist, I could have added butter to bind it, as the French would do.

Any meat could substitute, as would any vegetable of your choosing. The focus, after all was the noodlesand they did not disappoint!


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Low Carb Beer Batter Fish

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 have been asked so many times for this recipe, that I’ve decided to post it and while this isn’t everyday fare for me, one of my sons would eat it as often as I would make it. There is a local fish and chips place right on the Pacific Ocean and I’ve been told this easily rivals theirs.

Have a look:

Low Carb Beer Batter Fish

The batter is light and crispy – like the best tempura batter.

In fact, when I make fish this way, I dip slices of zucchini in the leftover batter, and make a deep fried side to go with it. I mean, why not?  Once you’re frying, might as well, right?

This is definitely not “everyday food” but “sometimes food”, but oh, is it good!

Low Carb Beer Batter Fish and Zucchini

I fry in cold-expressed virgin coconut oil, as it has a high smoke point and unlike commercial refined seed oils like grapeseed, soybean, sunflower,  safflower  and corn oil, cold-expressed virgin coconut oil doesn’t produce  Advanced Glycation End-Products (AGEs), which can cause oxidative damage to cells in the body.

I heat the coconut oil to between 160-170 °C or 320-340 °F, which is hot enough that a piece of batter dipped vegetable begins to puff and get golden quickly, but still allows some frying time for the internal parts to be fully cooked.

My favorite fish to fry this way is fresh Pacific Cod loins, but even defrosted Haddock Loins come out pretty good, if defrosted in the fridge until ~80% thawed, then pressed dry with a paper towel prior to dipping in batter, to get the excess water out.

Okay, enough background…here’s the recipe:

Low Carb Fish and Vegetable Beer Batter
  • 11 Tbsp unflavoured Whey Protein Isolate powder
  • 1 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp pink Himalayan salt, ground
  • 1 tsp guar gum (or xanthan gum)
  • 3 eggs, large, free-range, beaten well
  • 3 Tbsp low carb beer (such as Sleeman Clear 2.0) or sparkling water (Club Soda, Seltzer)
Cooking Instructions
  1. Slice 6 cod or haddock loins in half and pat dry well with a paper towel.
  2. Cut one or two firm slender zucchini into 1/8″ (1/3 cm) slices.
  3. Heat the coconut oil in a heavy pot until between 320-340 °F. (160-170 °C).  Make sure there it is deep enough that the thickest piece of battered fish can float.
  4. Mix all the batter ingredients together in a wide, shallow bowl and whisk well for a minute or two, to make sure there are no lumps. (You can’t toughen the batter, as there is no gluten!)  The batter should be a light creamy yellow.
  5. When the coconut oil is hot enough, dip your zucchini (and/or other vegetables) and fry first on one side and then the other and set aside on a plate lined with several paper lunch bags, to absorb the excess fat. Don’t over cook.Be sure to whisk your batter back together for 20 seconds or so before dipping the fish to ensure the perfect consistency.
  6. Dip your dried, cut fish loins in the batter and coat well on both sides, and fry in the coconut oil until the batter is golden brown on the first side. Flip each piece over gently and fry on the second side, until the fish is cooked in the middle and a golden and crisp.*Don’t overcrowd the pot, as it will cause the oil temperature to decrease to much, and your fish will be greasy. I fry two pieces at a time in a 10″ (25 cm) pot.
  7. Transfer each piece to a plate lined with paper lunch bags, to absorb the excess oil.Enjoy!