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Sunday, March 15, 2020

Lemon Poppy Seed Muffins

As we all hunker down in our homes to avoid contact with the Covid-19 virus it seems that baking is one way to pass the time. Now that the majority of my family has adopted a low carb life style the treats I safely froze away for myself for special occasions are disappearing.
Today I decided to throw together a muffin recipe, a little different than my previous recipe but I like variety. So here is my latest recipe.  Hope you enjoy it as much as we do.

Dry ingredients to combine:
1 1/2 Cups Almond flour
1/2 Cup Coconut flour
1/4 teaspoon salt
2 teaspoons baking powder
1 1/2 teaspoons poppy seeds
Zest from 1 lemon
Ingredients to beat together:
3/4 cup butter softened
1 Cup granulated sweetener (or equivalent to 1 Cup sugar)
4 eggs
1/2 cup cashew milk
Juice from 1 lemon
1/4 teaspoon lemon extract
1/2 teaspoon vanilla extract
Preheat oven to 350F and line a muffin tin with paper liners.
Combine dry ingredients and set aside.
Beat butter and sweetener until well combined. Add the rest of the wet ingredients and beat well. You want the sweetener to dissolve well.
Add dry mixture to wet mixture and beat just until mixed.
Divide batter between the 12 muffin cups.
Bake for 25-30 minutes.
Makes 12 muffins, approximately 3 net carbs each.

Thursday, December 12, 2019

Keto Sucre à Crème

I decided that I should give a good old fashioned French Canadian tradition a sugar free face lift this Christmas in honor of my fellow Québécois (and former Québécois) who are trying to follow a keto/low carb lifestyle through the holiday season. I only made a small batch because it is very rich.


1/2 Cup Allulose
1/2 Cup brown sugar substitute (Like Sukrin Gold or Swerve brown sugar)
80 ml 35% cream
1/2 Cup butter
1 Cups Swerve icing sugar
1/4 teaspoon Xanthan

Prepare a small square pan by lining bottom with parchment paper. I used a 6.5 x 6.5 pan because that’s what I had. If you double the recipe you can use a 9x9. Set aside.
Sift 1 Cups of Swerve icing sugar and set aside. Make sure the Xanthan gum is also measured and ready.

In a large, heavy bottom sauce pan melt the butter, Allulose, brown sugar substitute and 35% cream stirring until it boils.Once it has come to a rolling boil stop stirring and let boil for 3 1/2 minutes. You can scrape sides but it does not need much stirring. You should see the color turn to a dark amber. 
Remove from heat after the 3 1/2 minutes and add the 1 Cup sifted Swerve icing sugar and evenly distributed the 1/4 teaspoon Xanthan gum while whisking vigorously.You don't want to dump the Xanthan in or it will form a clump and you want silky smooth fudge.
Once the mixture is smooth, starts to come together and thicken, pour into the prepared pan. Let cool on counter for 15- 20 minutes and then refrigerate for about 2 hours before cutting into squares. You may find it easier to score the fudge after about 15-30 minutes in the fridge. It may make the cutting easier when the fudge is fully cooled.


Low Carb Mini Turtle Cookies

My dear friend Gayle whom I have known nearly 50 years has decided to give the low carb way of life a shot. She has had a rough couple of years health wise and is hoping to reduce the inflammation. I am so very proud of Gayle. She is a fighter and a winner! She gave up cigarettes, alcohol and now sugar! That’s a huge lifestyle change for anyone but much harder when you are a bartender in Florida! One day at a time my friend! I will do my best to love and support you toward your journey of health. So, since Gayle is at the beginning of her journey and still craving a little treat now and then I decided to come up with a little mini treat that she can pop in her mouth for a quick fix.
Enjoy my friend. Love you.

Low Carb Mini Turtle cookies

For the base
1 Cup Almond flour
2 tablespoons sweetener
1/4 cup butter Softened
Preheat oven to 350F
Combine the almond flour and sweetener. Mix in the softened butter until it all comes together. 
Spray a mini cupcake pan well with cooking spray, I use the avocado oil one.
Press a small amount of mixture into all 24 mini cupcake forms pressing until firm. Bake for approximately 6 minutes or until they just begin to brown. Relive from oven and cook.

For the topping

1/3 Cup butter
1/4 Cup brown sugar substitute, I use sukrin gold
1/4 Cup white sugar substitute, I make my own by blending 1 Cup erythritol with 1/2 teaspoon stevia extract powder but swerve or Allulose will also work
1/2 Cup 35% heavy cream
1/4 teaspoon Xanthan gum
1 1/2 cups pecan halves
1/4 Cup Lily’s dark chocolate chips

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.