- lemon shortbread
- chick pea and flax crackers
- Bread roll/bap
- No carb bread loaf
- cheesy crispy ‘skins’ with soured cream and chives. (Or parmesan crisps)
- fruit pudding
- prawn jambalaya
- cauliflower rice
- mince pies (low carb)
- clementine cake
- low carb marzipan
- Iranian spiced almond sauce for aubergine stew.
- healthy breakfast fry up
- Spiced african lamb shanks
- chocolate berry cheese-cake truffles
- golden beetroot soup
- tasty almond and flax flat bread
- Nothing like carbonara
- soft bake almond, flax meal, pumpkin, sunflower sees and nut cookies
- low carb fish pie
- amazing almond pastry (to use with mince pies …no 9)
- almond pecan bars
These melt in the mouth and are super easy and quick. Perfect with a cuppa. I have even tried dunking and they work just fine with a little care!
- 1/2 cup (4 oz /115g) softened butter
- 2 cups (8 oz /225g) almond flour (ground almonds)
- lemon zest
- sweetener to taste. (I use about a tablespoon of stevia or xyltol or similar. But you may like it sweeter. Taste a bit of the raw dough to see.)
instructions: mix together into a dough. (process or by hand). Then dollop it onto a baking sheet and shape by hand into roll, and roll up in the baking skeet. Leave in fridge for half an hour or so. Heat oven to 175c. Unroll parchment and slice into rounds about 1/2 cm thick. Space out on the sheet and bake in the oven for about 10-12 mins.
When you get them out they will be very soft. Let them cool on the tray. They will firm up but still be very crumbly. Transfer with spatula to plate/tin/mouth.
Can try different flavouring, eg vanilla, choc chip (use 80% cocoa chocolate) orange, whatever you like really as long as it doesn’t add too much to the carb load.
Basically these are only relatively low carb compared to wheat flour based crackers. Chick pea flour has 74 g carb per cup, with quite high fibre (about 20g) and relatively high protein (24g). This recipe mixes in flax meal flour which is lower carb (32g per cup) and higher fibre (32g). If you increase the proportion you may lower the carbs but will end up with a tougher cracker. This is not at all high fat so by itself not particularly keto friendly but loaded up with lovely full fat organic cheese and some olives they do a great job.
- 1 cup (120g)chickpea flour
- 2 tbsps flax meal
- big pinch of baking soda
- 1/2 tsp olive oil
- 1/2 tsp salt
- Flavour with: 2 heaped tsps dried herbs/or chilli flakes/garlic flakes. I have also tried with sesame seeds, mixed seeds, parmesan. Anything goes.
- About 1/4 cup cold water, just enough to make the dough workable.
Mix everything to a stiff dough. (Process or by hand). Sandwich between two baking sheets and roll out as thinly as you can. Remove top sheet and cut dough into squares, (a pizza wheel helps) prick with a fork and bake at 175c for around 15-20 mins of until just hinting at browning at the edges.
store in airtight container.
i am not sure of the carb count here but I reckon a small thin cracker probably has about 6g carb.
3, Bread roll/ bap
Fat: 17.1g Carb: 5.7g protein: 7.4g
This one made with coconut flour is light and fluffy and more or less ‘instant’ for fast lunches or breakfast. It is very adaptable. with flavourings like herbs, or it can made sweet with a little sweetener or add blueberries.
- 1 tbsp melted butter
- 1 large egg
- 1 tbsp coconut flour
- 1/4 tsp baking powder
Mix until smooth. Put into a cup (will come out like a muffin but it can then be sliced into rounds, excellent for eggs Benedict) or dollop into a shallower dish (if you want a ‘bap’ as pictured above). Microwave on high for 90 secs.
(Per slice: Fat: 11g Carb <1g Protein: 6.5g )
This slices well and has a nice texture and a nutty taste (especially if you add the flax/nut meal)
- 2 cups flax meal (330g) or 1flax and 1flax with brazil and walnut (Linwoods make the one i used in the pictured loaf but, as they say, there are other brands)
- 1 tbsp baking powder
- 1 tsp salt
- 5 egg whites (you can buy cartons of fresh eggwhite (‘two chicks,’) though it does have guar gum in it which is not so good. If you have a recipe to use the yolks up that would be better)
- 2 whole eggs
- 5tbsps olive oil/coconut oil
- 1/2 cup water
- handful of seeds to sprinkle on top
mix the dry ingredients. Mix the wet ingredients. Mix together. Pour into a lined loaf tin. Sprinkle seeds on top if desired.
(you can throw in a handful of nuts and or seeds into the mix if you want to add more texture and a nuttier taste. )
Bake 175C for about 30 mins.
5, cheesy crispy ‘skins’
(Per loaded ‘skin’: fat 9g. Carb 1.3g. Prot 6g) pictured loaded with sour cream and chives, but try with guacamole, salsa or any other filling, a bit like a potato skin and eaten as a snack, starter or or side to a main course.
- handful of grated cheddar (preferably organic. Would probably work with any hard cheese.)
- small spoonful of bacon lardons (optional)
Dollop a pile of grated cheese onto a non stick baking sheet. Spread out a bit but keep in a ‘pat’. Sprinkle with bacon pieces if desired (i cook mine a bit first so that they end up super crispy)
Cook in oven at about 175c for about 10 mins untill golden brown. Cool for about 10 mins so they crisp up. Then pile with sour cream and chives or whatever you want.
parmesan crisp version:
little piles of grated Parmesan work in the same way and can make perfect cheese ‘crisps’ for snacking. Add onion flakes, or chives, or garlic, or chilli or herbs for flavour. They keep well in an airtight tin.
And look what you can do with them!
Real pudding! Serve hot with lashings of rich organic double cream.
- 3/4 cup (85g)almond flour
- 1/4 cup (55g) softened butter
- 1 large egg
- sweetener of your choice to taste. (You don’t need much because the pud has fruit underneath that which makes it quite sweet)
- fruit (a medium apple with skin on, and/or some berries as you like.)
instructions: chop the fruit and put in the bottom of a small oven proof dish. Mix the remaining ingredients untill smooth. Pile on top of the fruit. Bake at 170c for about 30 mins until top is set and golden.
This will serve about 3-4 small portions. Serve with cream.
per portion not counting cream:
fat: 14 Carb:6.2 (for apple pud, berries would be less) Protein:2g
7, Prawn jambalaya
The traditional jambalaya is a spicy rice dish with chorizo and tomato. To make this version i have drastically cut down the rice, substituting quinoa for some of it and, more importantly, adding heaps of extra chopped veg. If anyone in the family wants more ‘stodge’ with theirs you can always add a bit more cooked rice to their potion, but really they should just do without!
- 100-150g prawns
- 2 inch hunk off a chorizo ‘ring’ chopped
- Good handful chopped red pepper
- Good handful of yellow pepper
- 1/2 large courgette chopped
- 1 red onion chopped
- 1 clove garlic chopped
- 1 small red chilli de seeded and chopped
- 1/2 tin chopped tomatoes
- a big hand full of chopped mushrooms (assorted if you have them)
- 1/2 tsp hot smoked paprika (to taste)
- 2 tsbs cooked basmati rice (or basmati and wild rice)
- 1 tbsp cooked quinoa
- salt and pepper
instructions: Fry up all the veg and garlic, chilli, and the chorizo, (in coconut oil or olive oil), add the paprika, prawns and the tomatoes and simmer till prawns are cooked. Stir in the rice/quinoa. (Serves about 2)
You can use any veg you like, or use chicken instead of prawn, whatever takes your fancy, this is an art not a recipe!
[For pescatarian option (Rosie and Nick) miss out the chorizo and substitute extra hot smoked paprika and maybe throw in a few olives.]
(Per serving, including rice/quinoa mix, very approximately: fat 7g carb 16g protein 15g. If you want to cut the carbs even more serve without the rice, its amazing just on its own. Or serve with ‘cauliflower rice’ )
Just finely chop cauliflower until it has a rice consistency. This can be used raw, with hot food piled on top it soon warms through. Or you can steam for a minute or so, or spread on a sheet and bake like lightly, or turn over in a fry pan for a few moments to warm through. Voila: carb fee rice!!
These are a great lower carb alternative to the traditional Christmas pies. Santa would be better with one of these this year! He must be pre-diabetic!!
Pastry: (enough for 12 mini tart bases)
- 1 cup (115g) almond flour
- 2 tbsps melted butter
- 1 large egg beaten
- a little sweetener if you like it sweet (optional. This pastry can be used for savoury dishes too, add a pinch of salt instead)
I dont roll this out. I use lumps placed into the mini tart tray then I ‘dib’ my little wooden ‘dibber’ in to squash them into shape. If you don’t have a ‘dibber’ you could just use fingers to mould the dough to the patty shape. Bake at 175c for 5 mins.
- 30 g no-added-sugar sultanas (i marinate these in a little brandy or sherry! But you can use a little juice from the clementine or an orange) you could use other fruit.
- 20g chopped apple with peel on
- half a clementine finely chopped
- orange zest
- A small handful of chopped nuts (to taste)
- 1/2 teaspoon of sweetener if you like it sweet (you really dont need this!)
- 3/4 cup (85g) almond flour
- 1/4 cup (55g) softened butter
- 1 large egg
- sweetener to taste. (This is the same as the pudding in recipe 6)
Instructions: Once the empty cases are lightly baked, fill them and place a dollop of topping on each one and bake again at 175 for about 5-8 mins or until set and browning slightly. Serve with cream or coconut cream.
(carb is about 6g per tart. Fat is about double that (not counting cream) and protein about 2g. This is a guess. It’s Christmas, I can’t get too het up about figures.)
- 4 clementines
- 6 large eggs
- sweetener of choice to taste
- 2 1/4 cups(260g) ground almond
- 2tsp almond extract (optional)
- 1/2 tsp salt
- 1 heaped tsp baking powder
simmer the Clementines in water for 1 1/2 hrs or till tender then drain and chop finely or blend (remove pips)
beat the eggs until light and frothy. Then add everything else and mix.
Cook in a lined spring-form pan at 190c for about 50 mins (cover last 10 mins if browning)
cool in pan.
this is nice with cream cheese frosting (soft cheese blended with sweetener) and sliced clementines
Serve cold or warm as a pud with cream.
or I used it as my Christmas cake this year, topped with sugar free marzipan and icing snowflakes (not to be eaten if you are low carb!)
11, low carb marzipan
Carb per slice:3-4g, fat 3g, protein 1g
- 3 cups Fine Almond Flour (710g)
- 1 cup (200g) Powdered sweetener (grind up some granulated xytol or similar) (I used a lot less!)
- ⅛ teaspoons Almond Extract
- 1 whole Egg White
mix. Roll out (easy to do between two non stick sheets)
( I used half a quantity rolled very thinly to top my christmas clementine cake)
12, Iranian spiced almond sauce with aubergine stew.
The sauce for this is a delicious creamy, spicy, almond affair that would go equally with chicken but here is adapted from an aubergine dish. (On green planet website) seen here in original recipe with creamy yellow sauce draped over the aubergine stew. I have served it for my carnivores with cubes of cooked chicken reheated in the sauce with the aubergine as a side dish.
Make it the day before (especially the sauce) to get all the spices permeating throughout or make a batch and use it to pep up leftovers. Both the sauce and the stew can stand alone as tasty, adaptable recipes in their own right.
- an onion chopped
- 2cloves garlic
- 3/4 inch ginger root chopped or grated
- 1/2 inch turmeric root grated
- 1/2 tsp hot paprika powder
- 1tsp each of cumin, cinnamon and nutmeg
- 1 cup coconut milk
- 3 cups water
- 1 cinnamon stick
fry onion, garlic, ginger, turmeric (or a tsp of the powder) and spices
add the coconut milk, water and a cinnamon stick and simmer for 15mins before adding the ground almond and the zest and juice of a lime.
Cool before blending.
- 1 onion chopped
- 1 clove garlic
- 1 cup cooked chick peas
- 2 large chopped tomatoes
- 1/2 cup tomato paste
- 1tbsp lemon juice
- 1tbsp white wine vinegar
- 2 large aubergines cubed
- 1/2 cup toasted cashews
- small bunch of chopped fresh coriander.
- [dates/apricots/sultanas depending on diet and taste]
fry onion, clove of garlic, a green pepper and transfer to big pot. Add chickpeas, tomatoes, lemon juice, vinegar, tomato paste, coriander, aubergines salt and pepper.
Add a handful of dried apricots and or dates. This gives sweetness but you may want to go steady on these or miss them out altogether if your carb quota is strict. You could substitute another dried fruit eg sultanas without added sugar if you can get them, or maybe a few chopped orange segments at the end.
(1 date contains about 6g carb, a dried apricot is a little less, 4g. and 5 sultanas have about 1.5g so I recon sultanas ar the best bet. I put about 20 in my whole batch of stew and it was ample. )
Simmer together until the aubergine is tender and add a handful of toasted cashews near the end.
To serve, pour over the sauce.
Serve with cauliflower-rice or (bit more carby) quinoa. I don’t bother with anything, I find the vegetable dish substantial enough.
garnish with more nuts and fresh coriander.
13, Healthy breakfast fry up.
Carbs: 4.2g fat:22g Protein: 19g
An egg, a slice of carb free bread (see recipe 4), a rasher of organic bacon, mushroms and tomatoes all fried in organic ghee. (Or you could use coconut oil) This will definitely set you up for the day. It’s low carb high fat and protein rich.
Yes, I know we have all been conditioned to take a sharp intake of breath at the mention of fried bacon and eggs. Well, thats all out dated now. Hooray, you cant beat the smell of fried breakfast. And if you are worried about the bacon, (on account of the nitrites or the fat) dont be. Read the below link. My conclusion is a bit of good, pasture-fed, organic pork, responsibly cured is fine.
And get this into your head: FAT IS GOOD! Some is better than other but throw out the polyunstaturated, processed spreads, and instead ramp up the butter, coconut oil, olive oil! And for the benefits of ghee see this:
A ‘fry up’ is sooooo much tastier, satisfying and better for you than cereal, and as for toast….. 😖 (…Unles its my carb free bread which is delicious toasted with marmite or fried in coconut oil and topped with an egg.)
14, Spiced African Lamb shanks (adapted from my favourite Mary Berry recipe but this is a lower carb version) (this will serve 2-3 depending on size of shanks)
First marinade 2 large lamb shanks overnight in:
- 3 cloves of garlic crushed
- 2 tsps Chopped fresh coriander
- 1tsp ground cumin
- 1tsp paprika
- 1tsp sea salt
- 1 tsp whole grain mustard
- 1 Tbsp sun dried tomato paste
- 3 tbsps olive oil
- a heaped tbsp grated from a whole frozen orange (tip: you can freeze citrus fruit and then grate it (skin and all) into recipes. This adds flavour and a little bit of sweetness without a load of carbs and without having to use a whole fruit up)
After marinade add
- 1 glass white wine
- 1 cinnamon stick
- 2 small carrots cubed
- 1/2 large or 1 small sweet potato cubed (or use aubergine for even lower carb)
- 5 shallots
- 1 desert spoon of sultanas (no added sugar variety)
cook at 375C for about 1 1/2 – 2 hrs (or in slow cooker for 4-6hrs)
add, 15 mins before the end (or a bit longer if slow cooking)
- Small can chick peas
- 5-6 baby plum or cherry tomatoes
- And some chopped mint just before serving.
traditionally served with cous cous but for lower carb version have with a side salad or cauliflower rice.
15, chocolate berry cheese cake truffles. (Guilt free!)
These are adapted from an internet recipe called berry cheese-cake fat-bombs. But i have called them truffles as the word bomb linked with the word fat rather alarms some people! They are designed to give children a tasty sweet dose of fat when they are on a ketogenic diet for epilepsy, when it is vital that they keep the fat ratio up to avoild fits. It is acually hard to eat enough calories on a high fat diet if you dont want to lose weight (which I don’t) and these little treats are wonderful to have after dinner without adding loads carbs or sugar. (Or any time of day!) They taste really “naughty” but they aren’t.
carbs: about 1.5g per ball, fat 12g protein 2.6 g
- 250g full fat cream cheese or mascapone
- 1 cup of berries (frozen)
- 1/2cup (50g) almond flour
- 1/4 cup (30g) coconut flour
- 80g dark (85% cocoa) chocolate
- 40g extra virgin coconut oil
- process the dry ingredients, cheese and berries
- spoon into balls (i use a silicon mould but you can fashion them with a tea spoon. Chill first if too sloppy to mould)
- freeze (at least an hour)
- melt the chocolate and coconut oil over hot water.
- Coat the balls in melted chocolate (this can get messy but the trick is to keep them frozen. I use a frozen tray and only do a few at a time. When done pop them back on the cold tray/mould and back into fridge until chcolate has set. )
- put into mini muffin (or truffle) cases and keep in a tub in the fridge.
(two big servings)
This soup is made with the yellow fleshed beetroot, which gives a lovely sunny gold soup. I guess it would be fine with ordinary red beetroot but a bit shocking in colour. I prefer the happy yellow colour.
- 1 large yellow beetroot
- 1 large white onion
- 1/4 inch lump of fresh turmeric
- organic chicken stock
- salt and pepper
- a handful of baby spinach
- 2 heaped tbsp (or to taste) coconut cream
Simmer the chopped beet, onion and turmeric in the stock and seasoning until tender. Blend.
Add the coconut cream and reheat. Stir the spinach into the hot soup until wilted.
Delicious served with tasty flat almond/flax bread (below)
[Carbs per serving about 12g, about 30 g fat (entirely from the coconut) and about 3-4 g protein]
- 60g almond flour
- 70g flax flax seed meal
- 8g baking powder (about a heaped tsp)
- 1 tsp salt
- 60g coconut oil (I ran out and used butter and it was fine) melted
- 2 large eggs beaten
- handful of seeds (i used sesame and pumpkin but whatever you fancy)
mix dry ingredients, add in liquid ingredients and mix well.
pile into a lined tray and spread slightly. Scatter a few more seeds on top.
bake at 350 C for about 10 mins until firm. Cut into squares. Lovely warm from the oven or cold.
- A handful of berries (frozen are fine)
- A heaped teaspoon of chia seed, preferably ground up.
- A desert spoon of water
Simmer the berries in a pan with a little water until soft then mash. Add in the chia seed and mix through. Cool.
(I got the idea from a Waitrose magazine but it used honey to sweeten which I dont see the need for, but you can add sweetner of choice to taste ) This is great consumed fresh (even warm) but will keep in the fridge for a few days.
This was something I cobbled together for me when i was cooking pasta carbonara for my carb-eaters.
- 1/2 a spirolysed courgette,
- 1/2 a small spirolysed beetroot,
- a big blob of organic full fat creme fraiche,
- a rasher of organic bacon fried till crispy and chopped,
- a spoonful of crumbled cheese (fetta, mozzarella, goat or similar)
- a few olives.
Instructions: I steamed the spirolysed veg for a couple of mins over the pasta that i was cooking, just to warm it up. Then mixed the rest of ingredients in. Not carbonara, better. Could also be served raw/cold as a salad, in which case I’d probably throw in some avocado and maybe some chopped kale. You can do it without the beet, but it makes it look pretty and adds to the taste. Use some carrot instead if you like or just stick to the courgette.
pepper, cheese, tomatoes, and whatever you like.
Halve a pepper, stuff 2 or more baby tomatoes inside (halved), then choose your toppings. (The one above has a small handful of spinach on top, add a sliced mushroom on top of that.) Drizzle with olive oil and herbs, top with cheese (i used goat and cheddar)
roast at 350degrees untill cheese is melted and browning and pepper is softening.
You can add other ingreients depending on how you like your pizza. Prawn? Ham? Bacon? Rocket? Anchovies?
- 1 cup almond flour
- 3/4 cup flax meal – preferably with the seeds and berries included (you can buy in health food stores) but if no uses less flax and add extra seeds and berries ground up.
- 2 tbs chopped mixed nuts
- 1 tbs chopped walnuts
- 1 tbs mixed seeds
- 1 tbs pumpkin seeds
- about 6-10 dried cranberries or blueberries (without added sugar) washed and finely chopped
- 1 tsp baking powder
- 1/4 tsp salt
- 1 egg beaten
- 100g melted butter
- sweetner of your choice in the amount you choose – taste the mixture! (I throw in a around 1/2 tbsp of xylotose or, if feeling decadent a dribble of maple sypup.) Its fine without if you add a load more chopped berry or want it savoury. Experiment!
Chuck all ingreients into a bowl and mix with spoon. Dollop onto lined baking tray. Bake at 170 C for about 12 mins till just starting to brown a tiny bit at the edges.
Feel free to tamper with type of flax/nuts/seeds/berries etc. It will all be delicious and easy as falling off a log.
22, low carb fish pie
About 400g mixed fish. A small handful of prawns. A handful of spinach or kale, a big handful of button mushrooms, a small red onion, a few tiny broccoli florets. Any other bits of veg you fancy. I put in some leftover carrots and peas from sunday lunch just to make it more colourful!
1/2 pint double cream, 2 oz grated cheddar, a bay leaf.
A handful of seeds, chopped nuts, flax meal, and grated parmesan, in proportions to taste, to make a ‘bread crumb’ type topping.
Sauté the veg in either coconut oil of ghee or butter. Spread in the bottom of an oven proof dish. Lightly coat the fish in either extra fine almond flour or chickpea flour and put on top of the veg. Warm the cream with the bay leaf and add in the cheese. Remove the bay leaf and pour over the fish. (Should be enough to just cover.) Top with the seed/nut and parmesan mix.
bake at 180C for about 20mins or until bubbling and topping begins to colour.
When I came to cook my mince-pies this year I used this pastry recipe from ‘The Hannah Team cookbook – recipes for a low carb lifestyle’. She uses it for quiches and pies but I put it in the patty dishes for the mince pies. I put a tiny circle of greasproof paper in the bottom to stop them sticking. When I put them in, I thought it would never work because it is so sloppy and you have to mould it into the patty tin. I thought they would all fall apart below the fillings or get stuck in the tin. But I pressed on and baked the pastry cases (200 c) it until just browning at the edge (about 10-12 mins) before cooling then filling with the mince and a generous topping of the frangipan. (see recipe no 9) Pop back in the oven until frangipan is set and golden.(Takes about another 10-12 mins)
It worked! and is AMAZING – crispy base and soft top, melt in the mouth – heaven! “The best mince pies I have ever tasted” (and that quote was not from me!) I thought my recipe from last year could not be bettered, but Hannah’s pastry with the almond flakes makes it even better. Eat warm with cream, or cold.
100g ground almond, 125g flaked almonds, 125g softened butter, 2 eggs beaten.
mix. press into tins. bake as described above.
24, almond pecan bars
ingredients: 1 cup almond flour, 2 cups toasted pecan halves (bashed up), 1/2 cup shredded coconut, 1/2 cup flax seed meal, 1/2 cup coconut oil (melted) 1/4 cup maple syrup. sweetener of choice to taste.
instructions: mix dry ingredients and blend them. put them in a bowl and pour in the oil and syrup. press into a tray and bake at 350 degrees (175 C) for 25 mins. cut into squares and cool in the tray.
[I am very sugar phobic so I reduce the maple syrup to about a tablespoon and dont need much more sweetener but this is personal taste and if you are not strictly Keto or ultra low carb maple syrup is yummy. I have also done it with other nuts like walnut and Macadamia. ]
Great cold as a snack or warm with lovely thick double cream, creme fraiche or coconut cream. Add some blue berries for a lovely pud.
[This recipe is adapted from “Ketogenic Diet” by Kelly Smith. She adds the recipe up to be 4.9 g protein, 30.5 g fat, 2g net carb per portion. I am doubtful about the carb content and would put it higher given that maple syrup alone contains 68g sugar/100mls so 1/4 cup contains about 47g sugar. Yep, I would definitely cut that down.]
ingredients : 80g chocolate (>80% cocoa solids), 40g coconut oil, a drop of orange oil, a handful of chopped nuts/almond flakes/coconut flakes as desired. 3-4 kumquats.
instructions: melt the chocolate with the coconut oil and stir in the orange oil. Put 1-2 dessertspoons into mini muffin/peti-four cases. (don’t fill them too full, you only need a 1/4 – 1/2 cm deep.) Put in the nuts and a thin slice of kumquat on the top of each. Chill in the fridge. Makes about 12-16 depending on the size of the case.
After dinner treats, any time treats! Good keto snacks: about 1.6 g carb per florentine and around 7.2 g fat.