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.

Recipe

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. 

© 2017 DIANE ROLFE ALL RIGHTS RESERVED

Low Carb Faux Apple Turnovers

With the arrival of fall comes apple season. My family are huge fans of apple pie or anything apple for that matter. It is difficult to eat apples on a ketogenic diet since they are quite high in carbs so I decided to make myself a special treat to keep my face out of their pie.
I used a large green zucchini from our garden to substitute for apples. It is best that the zucchini is fresh and not over ripe so it stays firm like apples, rather than mushy like, well, like squash. The filling can be used in a ketofied cake or pie recipe also.
I used a version of the Fat Head dough recipe for my crust adding a little sweetener to the dough.
I hope you enjoy my version of Faux apple turnovers.

Faux Apple Filling

Low Carb Faux Apple Turnovers

Recipe

Low Carb Faux Apple Turnovers

Preheat oven to 400 degrees F

Low Carb Faux Apple Filling

1 very large or 3-4 smaller zucchinis, peeled, cleaned and chopped (1000 grams or 2.25 pounds)

1/4 Cup Truvia

1/4 Cup Sukrin Gold

1 tablespoon cinnamon

1/8 -1/4 teaspoon ground nutmeg (to taste)

1 tablespoon lemon juice

1 teaspoon cream of tartar

Combine all ingredients in a pan on the stove and cook on medium heat for 15-20 minutes stirring constantly. The juice should thicken slightly. You want the zucchini slices to stay firm so do not over cook.

Fat Head Dough 

(you will need 3 recipes of this for the amount of filling above)

1 1/2 Cups shredded mozzarella cheese

2 tablespoons cream cheese

3/4 Cup almond flour

1 egg

1 teaspoon Truvia

You will need 3 recipes of this for the amount of filling above but it is best to work in batches since the dough needs to stay warm in order to easily kneed and manipulate.

Combine the mozzarella and cream cheese in a microwavable bowl. Microwave on high for 1 to 1 1/2 minutes or until completely melted and starting to bubble. Stir in Almond flour quickly adding the Truvia and the egg. Kneed until well combined. You can reheat for 30 seconds if it gets too stiff to work with.

Divide each batch of dough into 4 balls and flatten each ball into a large circle on a parchment lined baking sheet. Fill one half of each circle with the filling (careful not to overfill) and fold the other half over to form a semi circle, pressing the outer edge to seal.

Bake for 15 minutes in preheated 400 F degree oven on convection bake setting.

Remove to wire rack to cool.

Fresh parchment paper should be used for the next batch. 

Makes 12 turnovers each approximately 4.1 net carbs when fibre and sugar alcohol carbs are deducted.

© 2017 DIANE ROLFE ALL RIGHTS RESERVED

Low Carb Mini Chocolate Bundt Cakes

Low Carb Mini Chocolate Bundt Cakes

These mini bundt cakes are delicious, easy to make and can be frozen and taken out for an individual treat or to share. They are delicious plain or you can add a glaze for a special treat.

Recipe

2 Cups Almond flour (ground raw sunflower seeds if you have nut allergies)
2 scoops (60 grams)Whey Isolate Protein Powder (I use Allmax's plain from Popeye's )
1/2 Cup Cocoa powder
2 teaspoons baking powder
1/2 teaspoon salt
2 Coco Polo plain chocolate bars (or 6 ounces Lily's) Coco Polo
1/2 Cup Butter softened
1 Cup Boiling water
4 eggsl
1 cup Truvia I use this one
2 teaspoons vanilla
1/2 Cup Sour cream
1 teaspoon baking soda

Preheat oven to 350 F. Spray 2 mini Bundt cake pans (6 cakes per pan) with cooking spray or grease with avocado oil.
Combine the almond flour, Whey powder, Cocoa, salt and baking powder and set aside.
In a large bowl combine 6 ounces of low carb chocolate (I used 2 plain chocolate Coco Polo bars) with butter and pour the boiling water over them, whisking until completely melted. Set aside.
In a large bowl with electric mixer beat the eggs, Truvia and vanilla until frothy and light. Set aside.
In a small bowl combine the sour cream and baking soda and let sit for about 5 minutes to let it react.
Fold the egg mixture into the melted chocolate mixture. Fold in the flour mixture until well combined. Fold in the sour cream mixture.
Pour batter into the 12 mini Bundt pans ands bake for 25-30 minutes.
Approximately 5.5 net carbs per cake.
Optional: melt 3 ounces low carb chocolate with 1/2 cup heavy cream and drizzle over top and down sides of cakes to decorate.
© 2017 Diane Rolfe ALL RIGHTS RESERVED

Low Carb Peanut Butter Bread

I was chatting with one of the members of the Ketogenic Diet Open Discussion Facebook group  a few days ago and we started talking about foods we missed. Somehow peanut Butter and bread popped into the conversation. I have made this recipe before Perfect Peanut Butter Bread  and decided I wanted to make something similar for my blog. I think it is quite tasty! I hope you enjoy my version.

Low Carb Peanut Butter Bread

Recipe

1/2 Cup Almond Flour

1/2 Cup Whey Isolate Powder

1 Tablespoon Baking Powder

3/4 Cup peanut butter (Or almond butter. I used a natural unsweetened peanut butter)

5 large eggs

3 Tablespoons Truvia (the one in the pot, not the blend)

Prepare a glass loaf pan by lining the bottom with parchment paper, spray the bottom and sides of pan. 

Preheat oven to 350 F

Combine the almond flour, whey Isolate protein and baking powder in a small bowl and set aside.

In a stand mixer beat together the peanut butter, eggs and Truvia until smooth.

Add the flour mixture to the peanut butter mixture and beat until well blended and smooth.

Pour into prepared loaf pan.

Bake for 35-45 minutes or until tooth pick inserted in centre comes out clean. 

Turn on to wire rack to cool completely.

This recipe does not have an eggy taste. 

Excepellent warm with butter of even toasted with some crushed berries. 

Makes 12 slices of approximately 2.5 net carbs each.

Enjoy.

Alternative recipe without Whey Isolate Protein as requested.
I only used 4 eggs, I used 1/2 Cup peanut butter, 1 cup almond flour instead of 1/2, and I used 1/4 cup Great Lakes Gelatin powdered collagen hydrolysante.
I had to bake for 45 minutes. It would better with 3/4 Cup peanut butter but I only had 1/2 Cup left.
© 2017 Diane rolfe ALL RIGHTS RESERVED

Low Carb Strawberry Shortcake

Well it is strawberry season here in Quebec and everyone is enjoying a little piece of strawberry shortcake at the local festivals. strawberry and heavy whipping cream are keto and low carb friendly so I decided to make a white cake recipe and turn it into a Low Carb version of strawberry shortcake. I hope you enjoy this treat as much as I do.

Low Carb Strawberry Shortcake

Low Carb Strawberry Shortcake

Recipe

1 recipe of my Low Carb White Cake, find it here: 

Low Carb White Cake

3 Cups 35% Whipping cream

2 Tablespoons Truvia, I use this one Truvia

Sliced Strawberries (I weighed mine and I used 300 grams, about 11 ounces)

Bake the cake according to the recipe and cool completely.

In a stand mixer equipped with the whisking tool, beat the cream adding the sweetener as it beats. Beat until stiff.

Place one cake layer face down on a plate and cover with half of the whipped cream and cover with half of the sliced strawberries.

Top with second cake, face up and cover the top and sides with the remaining whipped cream. Decorate top with remaining strawberries.

1/16 of the cake as decorated has approximately 5 net carbs.

Enjoy
© 2017 Diane rolfe ALL RIGHTS RESERVED

Low Carb White Cake

Low Carb White Cake

Low Carb White Cake

Recipe
1 Cup Almond Flour
1/2 Cup Coconut Flour
1/2 Cup Oat Fibre (not oat bran or oat flour)
2 Scoops (60 grams) Whey Isolate Protein Powder
1 Cup Truvi, use this one Truvia
1 1/4 teaspoons Baking soda
2 teaspoons Baking powder
1/2 teaspoon salt
1 Cup warm water
5 Large eggs
1 Cup ricotta cheese
1/2 Cup avocado oil
2 teaspoons vanilla

Preheat oven to 350 F.
Line two 9 inch round cake pans with parchment paper and spray the paper and walls of pans with cooking spray.
Combine the dry ingredients into the bowl of a stand mixer, blending well.
Add the remaining ingredients and beat until well blended and batter is smooth.
Pour half of the mixture into each prepared pan and bake in preheated oven for 30 minutes or until knife inserted in centre of cake comes out clean.
Cool win pans for 10 minutes and then turn out and cool on racks until completely cooled before decorating.
1/16 of the cake before decoration and icing has 2.5 net carbs

© 2017 Diane Rolfe ALL RIGHTS RESERVED

Eggplant Pizza

My friend Inga shared a post this past week of an Eggplant crust cheese pizza. She is always challenging us to try new thing so I decided to give it a try. It was absolutely delicious! A little labour intense but worth every bit of effort. The recipe Inga posted was from Cheesy Eggplant Pizza Crust
I followed the directions from the original recipe and just changed my toppings to suit my own taste.

Eggplant Pizza

Recipe

1 large eggplant (approximately 1 1//4 pounds or 1/2 kilo)

1/2 Tablespoon kosher salt

1/2 Tablespoon olive oil

1 garlic clove

1 1//2 cups shredded fresh parmesan cheese

1 Cup shredded mozzarella cheese (approximately 4 ounces or 115 grams)

3 ounces pepperoni sliced (approximately 85 grams)

1/4 teaspoon red pepper flakes

Set oven to 425F and place pizza stone inside to heat up. The pizza stone will stay in the oven during the entire process.

Chop the garlic and add to the olive oil, setting aside for later. 

Slice eggplant into 1/4 inch slices. Lay out on paper towels and sprinkle with the salt. Cover with more paper towel. Let rest for 15 minutes to allow them to sweat.

Arrange eggplant in a circle pattern on parchment lined baking sheet making sure that pieces overlap.

Sprinkle 1 Cup of the parmesan evenly over the eggplant making sure that the cheese fills the empty spaces. Slide the parchment and eggplant onto the pizza stone and bake for 15-20 minutes or until the cheese starts to turn golden.

Slide the parchment and eggplant off of the stone back onto the baking sheet. Place a second parchment over the eggplant, lay a second baking sheet on top and flip the entire thing over so the underside is now up. Remove the top baking sheet so that the underside of the eggplant is exposed. Sprinkle this side with the remaining parmesan cheese. Slide the parchment and eggplant back onto the pizza stone to cook the second side. This will take another 10-15 minutes

Remove the parchment and eggplant from the stone when done, sliding again onto a baking sheet.

Turn the oven temperature up to 450F.

Brush the top of the cheesy eggplant with the garlic and oil mixture. Top with the mozzarella, pepper flakes and pepperoni.

Return the parchment and eggplant pizza to the pizza stone and bake for an additional 5-10 minutes until mozzarella bubbles and starts to turn golden. I turned my oven up to broil for the last minute.

Cut into 6 slices.

Each slice has approximately 3.5 net carbs, a 2 piece serving has approximately 7 net carbs.

Enjoy!

Pan Fried Daikon Radish

I made these a couple of weeks ago and never wrote up the recipe. They are an excellent replacement for potatoes when on a low carb diet. My sister asked for the recipe, which I really just made to taste but I will make a quick entry to explain hot to prepare this fast side dish.

Pan Fried Daikon Radish

Recipe

1 Large Daikon radish (approximately 2 pound or 1 kilo)

2-3 tablespoon butter

2-3 teaspoons salt (or to taste)

1 teaspoon garlic powder (or to taste)

1/2 teaspoon black pepper (or to taste)

Wash and peel radish. Cut into small cubes and soak in cold water for about 15 minutes or until ready to fry. Drain all water off before frying, pat dry.

In a large teflon pan melt the butter. Add the daikon to the melted butter and fry on medium heat turning occasionally to make sure they are browned evenly. Sprinkle with the salt, pepper and garlic powder and continue cooking until radish is tender.

Enjoy!

This makes 5-6 servings of approximately 4 net carbs each. An excellent source of potassium.

Pickled Eggs

This is a quick post to add one of my favourite recipes to the files. My friend Helen gave me this recipe several years ago. We have adjusted it to suit our jar sizes. It is a great way to preserve eggs and pickled eggs are a fabulous quick addition to a leafy green salad. My husband takes them in his lunch because they are easy to eat on the road. We have been seeing pickled eggs at Costco lately for 10$ for a small jar. Pretty pricy eggs if you ask me. We use old pickle jars and 5 dozen fills two jars.

Pickled Eggs

Recipe

Pickled Eggs

Hard boil 5 dozen large eggs, cool and remove shells.

3 1/2 Cups vinegar

1 3/4 Cups water

2 teaspoons salt

3/4 teaspoon celery seed

1 1/2 teaspoons pepper corns

Bring vinegar to a boil, simmer 2 minutes and let cool.

Add the water and salt to the vinegar mixing well until salt is dissolved.

Divide the celery seed and pepper corns evenly between the two jars.

Add the eggs to the jars until just below rim.

Pour the cooled vinegar mixture over the eggs so that the eggs are well covered.

Screw lid on tight and refrigerate for storage. The longer you store them the better they taste!

Each egg is approximately 0.5 carbs.

Low Carb Chocolate Chip Cookies

The most popular cookie is probably the most difficult to adjust for a low carb diet. The sweeteners you use can make or break a recipe so I recommend sticking to the ones I have suggested. In this recipe I use wheat protein isolate which may or may not fit into your definition of what you consider keto friendly. I have been in ketosis for over a year and a half and am able to expand my food list and carb intake somewhat. I also burn a lot of calories running and working with a kinesiologist, primarily working on strength and balance through resistance training. I believe that almost any food can be keto friendly as long as you respect your daily carb intake.
So without further ado, here is my version of the Chocolate Chip Cookie. It is important to let cookies cool completely before eating as they firm up while cooling.

Low Carb Chocolate Chip Cookies

Low Carb Chocolate Chip Cookies
Recipe

1 Cup Sukrin Gold

3/4 Cup Truvia (the little pot which is a mixture of erythritol and Stevia leaf)

1 pound butter, softened

1 tablespoon vanilla extract

3 eggs

2.5 Cups almond flour

1/2 Cup Wheat protein isolate 8000

1/2 Cup oat fibre 500

1 teaspoon baking soda
1 teaspoon baking powder

1 teaspoon salt

1/2 bag sugar free chocolate chips (Lily's brand)

Preheat oven to 350 degrees F.

Beat butter, sugar and vanilla until light and fluffy. Add eggs one at a time and beat until well combined.

In a separate bowl combine dry ingredients except for chocolate.

Add dry ingredients to wet and beat until well blended.

Fold in chocolate.

I use insulated cookie sheets and a large cookie scoop.

Scoop 9 large balls onto an insulated cookie sheet and bake for 15 minutes or until outer rim is golden brown. Remove from oven and let cool on pan for about 5 minutes. Remove to cooling rack and cool completely.

Cookies will be a little spongy until cooled and then become crunchy on the outside and soft and chewy inside.

Recipe makes 40 large cookies.

Each cookie is approximately 100 calories and 1.5 net carbs after subtracting fibre and sugar alcohols.

I hope you enjoy these as much as we do.
© 2016-2017 diane rolfe ALL RIGHTS RESERVED

BBQ Rub

I realize that it is still winter here in Canada but we BBQ all winter and as often as my husband is willing. It makes for less work for me and also less cleanup. Double score in my books! I wanted to share my favourite BBQ rub with you today but I will also share a link to a wonderful side dish. My friend Rosa posted a recipe for these awesome Brussels sprouts so I am making those as a side dish. Here is the link to the side dish. Bacon Brussels Sprouts Gratin.

BBQ Rub

BBQ Rub

Recipe

4 Tablespoons Brown sugar substitute (I use Sukrin Gold)

2 Tablespoons Chili Powder

2 Tablespoons Paprika

2 Tablespoons Garlic Powder
2 Tablespoons Onion Powder

1 1/2 Tablespoons Kosher salt

1/2 Tablespoon Black Pepper

Combine all ingredients well. If you cannot find a brown sugar substitute that does not contain sugar then just use a white sugar substitute such as erythritol or Truvia.

This is enough to cover about 20 pieces of chicken. I make it ahead and keep it in a covered air tight container.

Approximately 1 net carb per serving.

We use this rub for both chicken and pork. Brush the meat with a little olive oil and sprinkle the rub on each piece of meat, covering liberally. BBQ to your taste.

Thai Style Chicken and Caulirice with Coconut Lime Marinade

I hope everyone has settled back into normal everyday life again after the whirlwind of the holiday season. All of the baking and cooking can take a toll of my back during this busy season. I love every minute of it but my lower back screams at me for overdoing things. Oh well, I guess it is all a part of the aging process. The 125 kilometres I ran in the month of December may have tuckered me out a tad also.
Last night I made a wonderful supper that my husband could not get enough of. If Andre says it is good then you know it is a hit. He usually just scoffs it down and I have to ask him if it was good. If it isn't good he will surely say something without any prodding. This time he volunteered the complement.
My lovely Facebook friend Allison Sklar is an extremely talented pastry chef and also a fabulous vegetarian cook with an impressive blog. She recently got recognized for her 5 Ingredient Coconut Lime Marinade on lifehacker.com. They posted a link to her marinade in an article written this past December 7, 2016 about meal planning. I have used many of Allison's recipes to make meals for my son's girlfriend Coral, also a vegetarian, and Allison has been generous with sharing some gluten free and grain free cake ideas. I wanted to try this marinade so I came up with something a meat eating carnivore, low carb person like myself could enjoy. I really only had to sub the chickpeas for chicken and the rice for caulirice in the recipe she developed so all credit goes to her. I hope you enjoy it as much as we did.

Thai Style Chicken and Caulirice with Coconut Lime Marinade

Recipe

Coconut Lime Marinade - link

1 Can full-fat coconut milk

1 tsp turmeric

1/4 tsp smoked paprika

1 Tbsp sriracha sauce (or more to taste, I used 1.5 Tbsps)

Zest and juice from 2 limes

Combine all of the ingredients and whisk together.

Chicken

2 pounds of chicken breasts cubed

Salt and Pepper to taste

Olive oil for frying

Heat olive oil in a deep non-stick frying pan. I used my wok.

Cube chicken and salt and pepper cubes to taste.

Fry in batches in oil until cooked through and juices run free.

Remove from pan wipe pan clean and set chicken aside.

Caulirice

1/4 cup butter

6 Cups riced Cauliflower (Finely grated)

Salt and pepper to taste.

In same pan used for frying chicken, melt the butter. Add the caulirice and sauté for about 3 minutes, salt and pepper to taste. Remove from pan and set aside.

Combine the Marinade and chicken in the pan and simmer on low for about 15 minutes. Stir in the Caulirice and salt and pepper to taste. Garnish with chopped cilantro or parsley if desired.

Recipe serves 6 and has a net carb count of about 5.5 carbs.