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. 

Recipe

600 grams (3 bags) unsweetened shredded coconut

1 tablespoons Coconut flour (or you may substitute for 2 tablespoon of oat fibre)

1 1/4 Cups egg whites 

2 cups erythritol blended with 1 teaspoon stevia extract powder concentrate until it is a fine powder. (You may also use 2 cups swerve)

2 teaspoons vanilla

Preheat oven to 400 F and prepare cookie sheets with parchment paper.

Combine the coconut and coconut flour (or oat fibre) in a large bowl making sure to mix well.

In a large double boiler. Add the egg whites and the sweetener. Stir until sweetener is dissolved 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: in microwave in 30 second spurts melt 3 ounces of low carb milk chocolate chips with about 1/2 teaspoon of refined coconut oil. Add melted chocolate to piping bag and snip a tiny piece of the end so that the chocolate only comes out in a fine drizzle. 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.)

Enjoy. 

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

Recipe

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 or 1/4 cup of swerve

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 

***You can replace the water and bovril with liquid chicken broth. 

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 or 2 tsps red pepper flakes or more if you like it spicy

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.

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

Recipe

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. 

Enjoy! 

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 

Recipe

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.

Directions
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.
Enjoy!