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Thursday, April 4, 2019

Low Carb Japanese Cheesecake

My oldest son has a birthday today and he has been asking me if I could make a Japanese Cheese cake. I have never tried it or baked this kind of cake but I am always ready to experiment in my kitchen. I used a recipe from Tasty and I made a regular full carb version for him: Fluffy Jiggly Japanese Cheesecake.
 I then modified the recipe to make a low carb version so I could try it. It is definitely fluffy and jiggly. At only 3 net carbs for the Low carb version it is a great dessert for company.

Low Carb Japanese Cheesecake


100 grams butter (approximately 7 table spoons)
100 grams cream cheese (approximately 4 ounces)
125 ml full fat ricotta cheese (approximately 1/2 Cup)
125 ml 35% cream (1/2 Cup)
8 large eggs yolks
13 egg whites (I used liquid egg whites for the extra 5 whites)
4 grams Xanthan gum (2 teaspoons)
36 grams Arrowroot Powder (4 tablespoons)
1 Cup sweetener (1 cup erythritol with 1/2 teaspoon powdered stevia extract concentrate blended)
You can use the sweetener of your choice equivalent to about 1 cup sugar.
Preheat oven to 325 F (160 C)
In a small pot over medium heat, whisk together the butter, cream cheese, ricotta and cream until smooth. Remove from heat and cool.
Separate the egg yolks from the whites putting the whites in a large bowl. Add the liquid egg whites, equivalent to an addition 5 whites, to the other whites and set aside.
Whisk the yolks until smooth and continue whisking while adding the cooled cheese mixture until well combined and smooth.
Combine the arrowroot powder and the xanthan gum, sift it and whisk it into the egg yolk mixture mixing until smooth and no lumps exist. Set aside.
Now it is time to beat the whites. Beat until soft peaks and then add the sweetener. Continue beating until stiff peaks form.
Fold the whites into the yolk mixture in 4 stages so that it blends well.
Prepare a 10 inch spring form pan by lining the bottom with parchment. Attache the sides and spray with avocado oil spray. Cut strips of parchment to line the sides of the pan. You want the parchment to be twice the height of the pan to hold the cake because your cake will rise above the pan side.
Spray the parchment and then add all the batter. Tap pan lightly on counter to remove any air bubbles.
With a large piece of foil, wrap the bottom and up the sides of the pan so water does not penetrate pan.
Place foiled cake pan in a larger pan that is lined with 2 paper towels. Pour hot water into the outside pan so than the cake is sitting in a water bath.
Bake in 325 F oven for 25 minutes.Reduce heat to 285 F (140 C) and continue to bake for 55 minutes.
Remove cake from water bath and place on cooling rack. Pass a sharp knife around cake to ensure that it is not stuck to the parchment. Remove the pan sides and the parchment around the outside of the cake and allow to cool. Best served cold.
It can easily be sliced in 16 pieces and each slice is approximately 3 net carbs.

Monday, February 18, 2019

Low Carb Chocolate Chip Cookies

This recipe is my new favourite cookie recipe. I did not develop it, I give credit to Amy Sung from ASung-Keto She worked tirelessly to make the perfect keto cookie and accomplished just that in my opinion. Her original post was subsequently modified and I changed a few things for my own taste and texture preference. I am posting my final version of her recipe here so I do not have to be hunting through my piles of notes and papers every time I want to bakes these wonderful cookies.

Low Carb Chocolate Chip Cookies 

1 Cup Almond Flour (120 grams)
2 Tablespoons Coconut flour (16 grams)
1/2 teaspoon baking powder
1/2 teaspoon Xanthan gum
1 Tablespoon Konjac Glucomanan Powder (I order this from amazon)
1 teaspoon salt
3/4 Cup butter
1/2 Cup Golden Lakanto Monk Fruit sweetener
1/8 Cup Truvia (in the small green pot)
1 teaspoon vanilla extract
1 large egg
1 large egg Yolk
1/2 cup pecans coarsly chopped
1/2 cup Lily’s chocolate chips  (Krisda brand will work also)
2-3 squares dark chocolate bar chopped into chucks. (20-25 grams )

Combine the first 6 ingredients, making sure to remove all lumps, and set aside.
Cream together the butter, 2 sweeteners, vanilla, egg and egg yolk until smooth.
Beat dry ingredients into creamed mixture until well blended.
Fold in nuts and chocolate. 
Cover dough and refrigerate for at least one hour. This is essential or the cookies will spread too much so do not skip this step. 
Meanwhile, line 2 cookie sheets with parchment paper and preheat convection oven to 350 F with oven racks set to the two lowest positions. 
Once cookie dough is cold, form balls using a large cookie scoop (mine is size 24) and place on lined cookie sheets. 
Insert cookie sheets onto the two lower racks and bake for 6 minutes. Move lower sheet to upper rack and upper sheet to lower rack and continue baking for another 6 minutes. 
Remove cookie sheets to cooling rack and allow cookies to cool on the sheets for 10 minutes. Remove cookies from sheets and continue cooling directly on the racks. 
I made 18 cookies for a net carb count of approximately 2 net carbs each, after deducting fibre and sugar alcohols. 
Enjoy and visit Amy’s Facebook page. You won’t regret it. 

Saturday, November 17, 2018

Easy Low Carb Coconut Macaroons

Easy Low Carb Coconut Macaroons

This Coconut macaroon recipe is different from the one I posted last year. It is much simpler, fewer ingredients and just as delicious. I found a recipe on the back of a coconut package and ketofied it. 


600 grams (3 bags) unsweetened shredded coconut
2 tablespoons Oat fibre (or you may substitute for 1 tablespoon of coconut flour)
1 1/4 Cups egg whites 
1 cup Allulose *
1/2 cup Truvia *
2 teaspoons vanilla

Preheat oven to 400 F and prepare cookie sheets with parchment paper.
Combine the coconut and oat fibre in a large bowl making sure to mix well.
In a large double boiler. Add the egg whites and the 2 sweeteners. Stir until sweeteners are melted and then remove from heat. With a hand mixer, beat the liquid until it forms a stiff meringue. Fold the meringue into the coconut mixture until well combined adding the vanilla also.
With a small scoop, scoop balls onto prepared cookie sheets. 
Bake in preheated oven for 8-10 minutes or until a tips begin to brown.
Remove from oven and let cool for about 10 minutes on cookie sheet before removing to cooling racks to completely cool.
Optional: on low heat, melt 3 ounces of Lily’s chips with 3 tablespoons of heavy cream until liquid. Drizzle over macaroons. 
Makes about 5 dozen small cookies. Approximately 1 net carbs per cookie.
 (*Used the sweetener or sweeteners of your choice  to be equivalent to 2 cups sugar.)


Friday, October 12, 2018

Low Carb General Tao Chicken

It has been quite some time since I have ketofied a recipe. One of my sons got married this summer so I was busy baking, cooking and hosting throughout the summer.
About a month ago I stumbled on a new Facebook group called Keto Asian Flavours. The people in this group are so friendly, open minded and talented. I am so inspired by them!
Today I decided to ketofy General Tao Chicken.

Low Carb General Tao Chicken

Preparing the chicken
1 1/2 pounds chicken breast cubed
2 Tablespoon Baking Powder
Add cubed chicken to a mixing bowl and sprinkle with baking powder. Toss well making sure the chicken is well covered with the powder. Let rest for about 20 minutes then turn out and pat dry and set aside.

1 Scoop Whey Isolate protein powder (29 grams or about 1/3 cup)
1 teaspoon salt
1/2 teaspoon pepper
2 eggs
Beat eggs into protein and spice mixture to get a soupy slurry. Add the chicken and toss to coat.

Heat 3-4 cups of avocado oil for frying (375 F). Drop the coated chicken in the oil about 6-8 pieces at a time and cook until golden brown, turning part way through cooking. About 5 minutes per batch. Remove and drain on paper towels while preparing the next batch. Continue until all the chicken is cooked. Set aside, keeping warm in the oven.

Preparing the sauce
1/2 Cup Allulose sweetener,
1/8 Cup Truvia
1/4 teaspoon ground ginger
1 tablespoon rice vinegar
1/4 Cup Soya sauce or coconut aminos
1/4 cup water
1 teaspoon liquid chicken bovril
Whisk the sauce ingredients together and set aside.

Meanwhile prepare the following....

2 teaspoons avocado oil
2 cloves garlic minced (or 1 1/2 tsp red pepper flakes)
6-8 dried red whole red peppers 
1 large strip of orange rind
2 tablespoons green onion minced for garnish
Heat the oil in a sauce pan and sauté dried peppers, garlic and orange rind until aromatic and garlic is slightly golden.
Add the sweet sauce to the garlic mixture and bring to a simmer. Stir constantly, simmering down until it becomes a sticky sauce. Remove the orange rind before serving.
Pour warm sauce over prepared chicken, tossing to coat and serve with your favourite caulirice.

Serves 4, approximately 7.5 net carbs per serving after deducting sugar alcohols and 90% of allulose carbs.

Tuesday, June 26, 2018

Low Carb Protein Wraps

This morning I decided to try making my Protein Pancakes with liquid egg whites. They were delicious but more importantly I discovered that they were flexible and could be used for a wrap. So guess what I made for lunch?

Low Carb Protein Wraps
1/2 Cup Liquid egg whites (or the whites from 4 large eggs)
1/3 Cup Whey Isolate Protein Powder (1 Scoop)
1/4 Cup Greek Yogurt (sour cream will work also)
1/2 teaspoon Baking Powder
Beat all 4  ingredients together until well blended. Heat a skillet to medium heat and coat with a little liquid coconut oil, pour half of the mixture on hot pan and Cook until top side bubbles. Flip over and cook other side just to brown. 
Makes 2 Wraps. Each wrap is approximately 107 calories, 0.7 grams of fat, 0.8 grams carbohydrates, 24.2 grams protein excluding Cooking oil and whatever you put inside. 

Monday, April 23, 2018

Best Low Carb Muffins

I made some Blueberry muffins on the weekend that were absolutely fabulous! I tried to share the recipe but the original blogger has removed it from the site or made it hard to find. It was called Low Carb Blueberry Muffins I changed it a bit to reflect accurate measures and I use Truvia (in the little pot which is a mixture of pure stevia and erythritol).  It is one of those “Nothing Muffin” recipes that you can switch up and it always tastes great!
I made it with frozen Blueberries and then again with Lily’s chips (1/3 Cup lily’s plus I switch out the lemon juice for apple cider vinegar and added 1/3 Cup Cocoa) The recipe with berries is approximately 3.5 net carbs when deducting fibre and sugar alcohols and came to 3.6 when I did the same calculation for the chocolate chocolate chip recipe. They freeze very well.

Best Low Carb Muffin 

2 Cups Almond Flour
1/4 Cup Truvia (in the little pot, not the blend in the bag)
1/2 Tablespoon baking Powder
4 Eggs (room temperature)
1/2 Cup melted Butter
1/2 Cup 35% whipping cream or cashew milk
1 Tablespoon Lemon juice (fruit version) or Apple cider vinegar (sweet version)
1 Teaspoon pure vanilla extract

Berry Muffins: Add 1 Cup frozen berries
Chocolate Chocolate chips version:  Use Apple cider vinegar instead of lemon juice , add 1/3 cup lily's chocolate chips. You can I also added 1/3 Cup of cocoa to make them chocolate..
Snickerdoodle version: use the ACV instead if the lemon juice, add 1 Tablespoon cinnamon to the batter. Make a mixture of Truvia and cinnamon (3:1 ratio 3 Truvia:1 cinnamon) to sprinkle on top.

Preheat oven to 350 F
Combine the dry ingredients in a large bowl and whisk until well blended.
Add all other ingredients to the dry except for berries or chocolate chips.
Beat until well blended.
Fold in the berries or chocolate chips.
Line a muffin tin with 12 muffin liners, I sprayed mine with olive oil cooking spray, and fill evenly.
Bake in 350 oven for 25 minutes or until toothpick inserted comes clean.
Makes 12. Approximately 3.5 net carbs per muffin after deducting fibre and sugar alcohols.

Saturday, October 14, 2017

Low Carb Pumpkin Loaf

I tried a few recipes with pumpkin over the past week and to be honest I was disappointed with them all so I decided to make one of my own. It turned out to be delicious and satisfied my fall pumpkin craving.


Preheat oven to 350F
Dry ingredients:
2 Cups Almond flour
1 Scoop Unflavoured Whey Isolate Protein Powder 
1/3 Cup Truvia (in the little pot)
2 teaspoons baking Powder
1 teaspoon baking soda
1/2 teaspoon salt
11/2 teaspoons pumpkin spice
Combine dry ingredients mixing well to make sure all lumps are gone.
Add the following to the dry mixture.
Wet Ingredients:
1/2 Cup melted butter
1 Cup pumpkin purée
1/2 Tablespoon vanilla 
2 Eggs
Beat until smooth. 
Line the bottom of  a loaf pan with a piece of parchment and spray bottom and sides of pan with cooking spray. Pour mixture into loaf pan and bake for 50-60minutes or until centre is baked. Let cool in pan for 10 minutes and turn out onto cooling rack to complete cooling. 
1 slice (1/12th of Loaf) is 2.8 net carbs with the ingredients I used, sugar alcohols deducted.