Low Carb Pumpkin Pie – with or without the crust

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

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

Flaky all-butter keto crust

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

Ingredients

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

Method

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

Macros per slice (crustless)

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

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

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

To your good health!

Joy

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

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

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

 

 

 

 

Low Carb Dark Chocolate Raspberry Scones

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 began as the result of a recipe that someone posted on Facebook for Keto Blueberry Scones.  Since had raspberries in the house, I mentioned that I would use those instead when the person who posted the recipe suggested I add stevia-sweetened chocolate chips.  Since chocolate-raspberry is one of those epic combinations but not liking stevia-sweetened anything (I find the aftertaste terrible!) I decided to chop up a piece of a 95% dark chocolate bar into small chocolate chips, and use those.  Perfection!

Low Carb Dark Chocolate Raspberry Scones

Low Carb Chocolate Raspberry Scones

Ingredients

1  1/4 cup almond flour
1/3 cup coconut flour
1/4 cup Swerve® Granulated Sweetener
1/4 tsp. sea salt
1/2 tsp. baking powder

1/4 cup coffee cream (15 % BF) *
1/4 cup heavy whipping cream (33% BF) *
2 Tbsp butter, softened
1 tsp. natural vanilla
1 egg, large, lightly beaten

1/4 cup raspberries, chopped finely
1/4 cup 95% dark chocolate, chopped finely

* Note: cream in different parts of the world is called by different names.  This table should help:

Method

Preheat oven to 375° F and line a baking sheet with a piece of parchment paper.

Mix all the dry ingredients together in a medium size bowl.

Mix all the wet ingredients in a small bowl.

Fold wet ingredients into dry ingredients.

Add chocolate chunks and raspberry pieces and fold them in gently (don’t over mix).

Pat into a flat disk con the parchment paper.

Cut into 6 pieces with a large knife or a pizza cutter.

Bake at 375º for 18 minutes then remove from the oven and gently move the pieces apart from one another and return to oven until lightly golden in colour.  Don’t over bake!

Enjoy topped with a little fresh unsalted butter!

(idea based on a recipe from /www.simplefunketo.com/blog/scones)

Macros

Energy: 217 kcal
Protein: 6 g
Net Carbs: 4.2 g
Fat: 18.2 g

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Zoodles Perfected!

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

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

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

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

Zoodles perfected!!

Zoodles perfected!

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

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

These were amazing!! No pooled water!

…and they twisted just like pasta!

zoodles twisted like pasta

I hope you enjoy these as much as I do!

To our good health,

Joy

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

 

Chili Lime Salt-Roasted Almonds

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

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

Tajin Seasoning® – chili, sea salt and lime

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

That was it!

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

Chili Lime Salt-Roasted Almonds

Ingredients

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

Method

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

Enjoy!

freshly roasted Chili Lime Salt-Roasted Almonds

Macros – per 28 g / 1 oz

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


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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

Eating Low Carb, Reversing Type 2 Diabetes and Links to Popular Recipes

If you’ve had a look through some of the recipes posted on this website you know that while they’re all “low carb” there are some that are high fat and others that are moderately-high fat. That’s because people’s individual needs in following a low carb diet are different. There isn’t a “one-size-fits-all” low carb or ketogenic (keto) diet.

Eating Low Carb

Some people have higher protein needs while others have medical conditions that necessitate a therapeutic ketogenic diet (which is very high in fat and minimal carbohydrate). As well, for those seeking weight loss, those who have 15 or 20 pounds to lose won’t necessarily eat the same way starting out as those with a great deal of weight to lose. Often, those with lots of weight to lose will eat differently at the beginning of their weight-loss journey than they do when they reach plateaus, and as they do towards the end of their weight loss because their body adapts and changes. As a result, these folks need to have their Meal Plan adjusted over time whereas someone with a smaller amount of weight to lose may do fine with the same Meal Plan all the way through. Everybody’s different.

How I Approach It

My own meals usually center around some kind of grilled, roasted or stir-fried protein along with a generous serving of fresh low carb veggies plus some added healthy fat such as cold-pressed extra virgin olive oil or a touch of butter just to make things tasty. I don’t hesitate to sprinkle salads with pumpkin seeds or a few nuts, some berries and even a bit of crumbled goat cheese and drizzle it with olive or macadamia nut oil because this way I’m happy to eat a large bowl of it and it keeps me satisfied for hours. For those whose of my clients whose dietary needs are similar, I encourage them to do the same; switching up the type of nuts or seeds they use and changing the type of cold pressed oil they use, as each tastes very different. Even changing the type of vinaigrette from vinegar-based to lemon-based or using different types of vinegar or herbs adds more variety. There are so many kinds of meat, fish, poultry and vegetables that can be eaten and each can be prepared lots of different ways, so there’s no need to get bored eating the same thing.

Reversing Type 2 Diabetes

If you’ve been following this blog for a while, you know that I’ve lost almost 40 pounds in just over a year eating this way and put my Type 2 Diabetes into remission while reversing my high cholesterol and high blood pressure. You can read my own story under “A Dietitian’s Journey” under the Food for Thought tab.

Since I was Diabetic for 10 years and obese for much longer than that, I tend to limit my own intake of low carb baked goods (muffins, pancakes and breads) made from ground nuts or seeds and cheese as these are very  energy dense. I still have some of my own excess fat stores to lose as well as continuing to lose fat from places it should never have been in the first place (including very likely my liver) so eating extra dietary fat outside of what is found naturally in whole, unprocessed foods (meat, fish, poultry, cheese, egg) doesn’t make much sense.

I do better with a low carb lower fat cauliflower crust pizza  (recipe below) or a low carb zucchini pizza crust (recipe coming soon!) over the very popular “fathead pizza” (based on almond flour and lots of fat from different kinds of cheese) or even my own Crisp Keto Pizza (recipe below) which is high in protein and fat but low in carbs. That’s why there are a few kinds of pizza recipes, so there’s a choice – not just for me, but my clients and visitors to my site. One can’t have too many healthy, tasty ways to eat pizza, right?

Most Popular Recipes

Below are a few of my most popular recipes grouped by type of low carb diet. Please remember, not all recipes will be suitable for your specific health conditions or weight loss goals, so if in doubt please check with your Dietitian or physician.

Higher Fat Low Carb Recipes

For those that follow a high fat style, below are a few of my most popular recipes. For me and quite a few of my clients who are in the weight loss phase, these are “sometimes foods” and not “everyday foods”.

Low Carb Beer-Batter Fish (seriously amazing)
Quiche Lorraine
Crisp Keto Pizza

Desserts in this category include my  Low Carb New York Cheesecake (amazingly good!) and Low Carb / Keto Ice Cream .

Low Carb Moderately High Fat

Recipes more suited to daily fare for those who are in the weight-loss phase (like myself) are posted here.  Some of the most popular are;
Crispy Cauliflower Pizza (lower in fat than the Crisp Keto Pizza above)
Low Carb Chow Mein
Low Carb Thai Green Curry
Spaghetti Zoodles with Bolognese Sauce
Low Carb Kaiser Buns great with sliced meat or cheese and lettuce (or used as a hamburger bun!).

This Low Carb Chocolate Chip Pancake recipe was recently posted but I’m pretty sure it will become a favourite, too.

Great everyday side dishes that can accompany a wide variety of poultry, fish, meat and veggies whether for the family or company are;
Low carb high protein broad noodles
Keto Yeast Rolls
Low Carb Roti (Indian flatbread)

Higher Fat Convenience Food Recipes

I have created and posted several recipes for higher fat protein bars if you need an easy, tasty and cost-efficient substitute for expensive low carb convenience bars on the market. These are;

Chocolate Orange Low Carb Protein Bars
Chocolate Mint Low Carb Protein Bars
Low Carb High Fat (Keto) Protein Bars

I even have a Low Carb Green Tea Matcha Smoothie that can be used to target abdominal fat in those following a higher fat low carb eating plan.


If you have questions about how I can help you to lose weight, reverse Type 2 Diabetes, high blood pressure or high cholesterol or to adopt a low-carb lifestyle for its health benefits, please feel free to send me a note using the Contact Me form on this web page. I provide both in-person services in my Coquitlam (British Columbia) office, as well as services via Distance Consultation (phone or Skype) to those living elsewhere.

I hope you enjoy these recipes and please feel free to send me a message on social media (Facebook or Twitter, links below) if you have questions about any of the recipes or to post pictures when you make them.

To our good health!

Joy

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


you can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

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

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

Low Carb / Keto Chocolate Chip Pancakes

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

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

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

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

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

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

I hope you enjoy this recipe!

Low Carb / Keto Chocolate Chip Pancakes

(makes 12 small diameter pancakes)

Ingredients

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

40 g – 85% dark chocolate, finely chopped

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

2 tbsp butter

Directions

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

Nutritional Information (per pancake)

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

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

you can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

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

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

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

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

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.

Low Carb Roti (Indian flatbread)

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.

   

Keep them warm wrapped in kitchen cloth until serving.

Can be wrapped in a zipper plastic bag, separated by wax paper squares and frozen for future use.


Macros per 1 roti

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

Keto Quiche Lorraine

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

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

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

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

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

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

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

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

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

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

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

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

 

 

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

It did not disappoint!

Here’s the recipe:

Keto Quiche Lorraine – makes 2 pies

All Butter Flaky Pie Crust

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

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

When ready to make the Quiche Lorraine;

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

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

Quiche Lorraine Filling

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

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

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

Serve with a large baby green salad and enjoy!

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

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

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

To our good health!

Joy

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

 

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

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

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!

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/


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

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

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!


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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

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

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

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

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

 

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

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

 

 

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

2 tbsp sesame seeds


Method

1 – In a medium sized mixing bowl, place the almond flour, psyllium husk 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 and feel free to drop me a note through the “Contact Me” form should you want additional information.

To our good health!

Joy

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

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

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

Keto Yeast Rolls (dairy free)

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

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

Fresh from the oven keto yeast rolls

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

Warm Keto yeast rolls with fresh creamery butter

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

Unsweetened nut butter makes a wonderful topping for these rolls

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

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

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

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

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

To our good health!

Joy

*someone that follows me on Facebook requested that I post a recipe for a larger-size Kaiser bun which could also be used as a hamburger bun. That recipe, which is a modification of this one is posted here.

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

Ingredients

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

1 tbsp sesame seeds


Method

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







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


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!

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/


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!


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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

 

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

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

Ideal Low Carb High Fat Meal Replacement Shake

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

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

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

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

Nutrition Facts - per 1 

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

These are essentially protein powder with flavouring and thickening agents.

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

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

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

What’s not to love?

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

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

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

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

 

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

 

 

Here’s the recipe:

Low Carb HIGH FAT Ideal Meal Replacement Shake

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

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

Method

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

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


  3. Using a whisk (or if you have one, a bamboo whisk available at Japanese and Korean grocery stores) add 3 Tbsp boiled water, while stirring with the whisk.  Keep stirring briskly until all the lumps are gone and the mixture is smooth.

  4. Stir in the coconut milk, blending well.

  5. Pour mixture into a tall, insulated 2-3 cup (500-750 ml) travel tumbler, add ice cold water and ice cubes and enjoy!

 

Nutrition Facts - per 2 cup (500 ml) serving

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

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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

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

 

 


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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/


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.

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

You can follow me at:

 https://twitter.com/lchfRD

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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!


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

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

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


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


you can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/