A no-nuts Chocolate Brownie


Ingredients:

  • 2 ½ Cups almond flour, (or 1 cup coconut flour)
  • 1 ½ teaspoon cinnamon
  • 1 teaspoon ginger
  • 1 teaspoon Baking soda
  • ½ teaspoon cloves
  • ¼ teaspoon nutmeg
  • ¼ teaspoon kosher salt
  • ½ Cup sugar free brown sweetener
  • 3 Large Eggs, beaten, (4 if using coconut flour)
  • 8 Ounces Fat Free Greek Yogurt
  • 2 teaspoons Vanilla Extract

Equipment:

  • Standard muffin tray ( 12 x 100ml cups)
  • 4 tablespoon cookie scoop (60ml)

Instructions:

  1. Preheat the oven to 400F
  2. Line a 12 cup muffin pan with liners and spray the inside of the liners with cooking spray.
  3. In a large mixing bowl, combine the almond flour, baking soda, salt, spices, and sweetener.
  4. Stir in the beaten eggs, greek yogurt and vanilla extract and mix until all ingredients are combined equally.
  5. Scoop gingerbread batter into the muffin cups evenly using a scoop or spoon.
  6. Place into already preheated oven for 20 minutes or until toothpick comes out clean.

Chocolaty treats!


Ingredients:

  • 1/4 cup coconut oil
  • 1/4 cup peanut butter (sugar free)
  • One and a half tablespoons cocoa powder
  • One and a half tablespoons granulated sweetener
  • either: a splash of vanilla essence, a rounded teaspoon of coffee powder or a teaspoon of salted caramel flavouring

Instructions: 

  1. Melt the coconut oil and peanut butter in a pan
  2. Mix in the cocoa powder and sweetener and flavouring until dissolved
  3. Pour into silicon moulds and keep in the fridge until they set.

Best kept in the fridge or freezer as they have a low melting point

A no-nuts Chocolate Brownie


Ingredients for the puree:

  • 200g fresh or frozen berries (any berries OK)

Ingredients for the base:

  • 100g 85% dark chocolate
  • 80g butter
  • 60g double cream
  • 4 large eggs
  • 25g coconut flour
  • 30g sweetern (truvia/natvia/purevia)
  • 1tsp baking powder
  • 1tsp vanilla extract
  • 20g cocoa powder

Instructions: 

  1. Preheat oven to 180C
  2. Melt chocolate and butter together over boiling water in medium sized bowl
  3. Add cream and mix to combine
  4. Add remaining ingredients, mix well
  5. Pour into lined brownie tray – use parchment paper up all edges
  6. Bake 10-15 minutes – less time will make gooey brownies – the top should just be firm to the touch
  7. Allow to cool, and then cut into 16 squares
  8. Keep in fridge or freeze – will keep in fridge 4 days (but who are we trying to kid – they’ll be gone in an hour!)

A simple to make berry cheesecake from Headbangers Kitchen (see the video below)

Nutrition: Carbs: 5g carbs per slice – makes 8 slices


Ingredients for the puree:

  • 200g fresh or frozen berries (any berries OK)

Ingredients for the base:

  • 1 cup almond flour
  • 50g melted butter
  • 1/2 to 1 tbspn sweetener (to taste)
  • pinch of salt

Ingredients for the filling:

  • 225g cream cheese at room temp (1 tub)
  • 225g marscapone cheese at room temp (1 tub)
  • 2 eggs at room temp
  • juice of one lemon
  • sweetener to taste
  • 1/2 tspn vanilla extract

Instructions: 

  1. Preheat oven to 175C/350F
  2. Reduce the berries over a low/med heat with the sweetener until they’re a thick jammy consistency
  3. Push the berries through a seive to remove the seeds
  4. Grease and line an 8 inch cake tin (ideally loose-bottomed) with baking paper
  5. In a bowl, mix the ingredients for the base until it comes together like a dough
  6. Press the base into the prepared cake tin to cover the bottom, then bake for 10 mins
  7. Turn oven down to 160C/325F
  8. Mix cream cheese and marscapone in a bowl along with the sweetener. Whisk until it’s lump free (but don’t mix too much – it’ll crack later if you do)
  9. Add the lemon juice and mix until combined
  10. Add eggs one at a time and again, whisk until incorporated
  11. Divide mixture into two parts
  12. Stir berry puree into one part
  13. Alternating the two mixtures, put one ladle of vanilla mix, one of berry and repeat until both batters are used up
  14. Shake slightly to level
  15. Bake for 35 to 40 minutes so it is set at the sides, but the middle should still have a bit of a jiggle
  16. Leave to cool at room temperature, then put in fridge for 4 hours.

These are simple to make, no bake keto fudges – there are three different types here, and they’re all delicious!

Nutrition: Carbs: very low carb content


Ingredients:

  • Sugar Free Peanut Butter – 250g
  • Coconut Oil – 75g
  • Butter – 85g
  • Erythritol 85g (blended to a fine powder creates less gritty results)
  • Cacao nibs x 20 (optional)

Ingredients: Protein Powder version

  • Sugar Free Peanut Butter – 250g
  • Coconut Oil – 75g
  • Butter – 85g
  • Flavoured sugar free whey protein powder – 60g

Equipment

Weighing scales, mixing bowl, foil lined deep-ish baking tray or similar

Instructions: 

  1. Mix peanut butter, coconut oil and butter together and melt in microwave
  2. Add dry ingredients and mix well
  3. Push mixture into a suitable baking tray, lined with foil
  4. Put in the fridge for 1/2 hour and cut into squares

 

It’s the same recipe for all of them. They can be served hot or kept in the fridge and used cold or reheated. I like them in all formats but perhaps particularly wrapped around streaky bacon to get my fix of a carb free “bacon sandwich”.

Nutrition: Makes 2 medium pizza bases or 7 wraps | Carbs: The whole batch is 20 carbs so that is about three for a wrap or 10 for a pizza.


Ingredients:

  • Ingredients
  • 40g butter
  • 60g coconut flour
  • 15g psyllium husk
  • 1 tsp baking powder
  • Pinch salt
  • 250ml boiling water

Equipment

Weighing scales, small bowl for butter, mixing bowl, rolling pin, parchment paper, large non stick frying pan or similar. A wooden spatula or similar to manipulate the wrap in the pan.

Instructions: 

  1. Mix the coconut flour, Psyllium husk, baking powder and salt together with the back of a baking spoon until all the lumps of baking powder are broken down.
  2. Melt the butter gently in the microwave or in a pan.
  3. Slowly pour the butter into the dry mix and mix it well until it is fully mixed.
  4. Pour on the boiling water slowly and keep stirring until you get a smooth dough. This happens very quickly.
  5. Divide the dough depending on what you are making, two pieces for pizza etc.
  6. Roll out each piece of dough. If you want it to look good, invert a bowl over it and cut round it to produce a neat circle. Put it into the dry pan over a high heat. The dough will seem to stick but after 30 seconds it lifts off and you can work your spatula under it and turn it over. Experiment with how brown or black you like them.
  7. For wraps and naans, you are finished, you can keep them warm in the oven or let them cool as you wish.
  8. For pizzas, Toast the base under the grill till it is hot then add the topping and return to the grill until it is cooked.

Notes on ingredients:

We buy psyllium husk online because we use so much and it is cheaper, but it is available in health food stores. Coconut flour is available in supermarkets or health food stores.

I make these biscuits very thin and crunchy and eat them with butter or cheese or even with a very thin layer of chilli jam. You can make them thicker and either way you can crumble them up and use them as a crunchy topping when required. Leave them in the oven for an extra few minutes and they become quite “nutty”. However you use them, they taste good and are available for an emergency nibble particularly if you are becoming accustomed to the low carb diet.

Nutrition: Makes 60 thin biscuits | Carbs: Approx 1g per biscuit


Ingredients:

  • 4 large free-range egg whites
  • 150g freshly ground flaxseed
  • 150g ground almonds
  • 15g baking powder
  • Pinch of salt.

Equipment

Weighing scales, mixing bowls, an electric mixer, or hand mixer, rolling pin, parchment paper, three baking sheets (if you don’t have three, cook the biscuits in batches)

Instructions:

  1. Put the baking powder in a bowl and whisk it to remove any lumps
  2. Add the ground almonds, salt and mix them together.
  3. Weigh the flaxseed into a separate bowl and as you grind it, add it to the first bowl. (I grind a third of the flaxseed each time).
  4. Preheat your oven to about 170 centigrade, a bit less with a fan oven. You will need three shelves. I “borrow” one from the grill oven.
  5. Either by hand or and electric mixer beat the egg whites to stiff peaks
  6. Fold the dry ingredients into the eggs and mix gently. If your eggs were large and the mixture is damp, add sufficient more ground almonds until it is nearly dry and only just sticks to your fingers.
  7. Take a third of the mix and roll it out between two sheets of parchment paper and then using a knife cut it into pieces
  8. Put them on a baking sheet and repeat until all the mixture is used up.

Notes on ingredients:

You can buy almond flour or ground almonds at any health food shop and some supermarkets.

Buy whole flaxseeds and grind them in a coffee or spice grinder if you can.

low carb bread rolls

Lovely bread rolls, perfect with a burger!

Nutrition: Makes 6 rolls | Carbs: Approx 2g per roll


Ingredients:

  • 1⁄3 cup (1¾ oz.) ground psyllium husk powder
  • 1¼ cups (5 oz.) almond flour
  • 2 tsp baking powder
  • 1 tsp sea salt
  • 1 cup water
  • 2 tsp cider vinegar
  • 3 egg whites
  • 2 tbsp sesame seeds (optional)

Instructions:

  1. Preheat the oven to 350°F (175°C).
  2. Mix the dry ingredients in a large bowl. Bring the water to a boil.
  3. Add vinegar and egg whites to the dry ingredients, and combine well. Add boiling water, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play-Doh.
  4. Moisten hands with a little olive oil and shape dough into 6 separate rolls. Place on a greased baking sheet. Top with optional sesame seeds.

Notes on ingredients:

Source: https://www.dietdoctor.com/recipes/the-Keto-Bread

Low Carb Bread

This makes a really tasty springy loaf, very hard to distinguish from wholemeal bread – and as it is yeasted, it’s got that lovely freshly baked bread smell!

Nutrition: Makes 18 slices | Carbs: Approx 2g per slice


Ingredients:

Dry ingredients

  • 1/2 cup Oat Fibre*
  • 2/3 cup Flaxseed Meal
  • 1.25 cups of Vital Wheat Gluten*
  • 1 teaspoon salt
  • 2 tablespoons sweetener (I use stevia/erythritol mix)
  • 1/2 teaspoon Xanthan Gum
  • 1 teaspoon Instant Yeast

Wet ingredients:

  • 1 cup Warm Water
  • 1 teaspoon Honey
  • 2 Eggs, lightly beaten
  • 2 tablespoons melted Butter

Instructions:

  1. Mix the wet ingredients, and add to the breadmaker
  2. Mix the dry ingredients, making sure you’ve broken up all the oat fibre clumps if there are any
  3. Add dry ingredients to breadmaker, on top of wet
  4. Put breadmaker on for a standard 750g loaf

Notes on ingredients:

The Oat Fibre is JUST the fibre from oats, so has zero carbs, but be careful NOT to use standard oat flour, which has lots of carbs.
Vital Wheat Gluten is just the gluten protein from the wheat, which is fairly low in carbs

Both of the above products are available on Amazon in the UK.

 

Nutrition: Makes 16 | Carbs: Approx 10g per brownie


Ingredients:

  • 60g pitted dates finely chopped
  • 60g coconut oil (or softened butter) + extra to grease
  • 3 eggs
  • 100g ground almonds
  • 1 pear quartered & cored, skin on
  • 140g dark chocolate (70% cocoa solids)
  • 25g Brazil nuts, chopped
  • Pinch of salt

Instructions:

  1. Preheat the oven to 180oC & grease a 20cm square cake tin.
  2. Put the dates in a small saucepan with a splash of water. cover and gently simmer for 3-5 minutes or until they soften.
  3. allow them to cool, then blend them with the coconut oil in a food processor or with a hand blender.
  4. Transfer the mixture to a large bowl and add the eggs, then the ground almonds, and beat until everything is incorporated.
  5. Dice the pear into 1/2cm squares and stir it into the mixture too, along with the Brazil nuts.
  6. Melt the dark chocolate in a heatproof bowl set over, but not touching, a pan of steaming water (or microwave it on a medium heat for 1-2 mins).
  7. Allow it to cool a bit before stirring it into the brownie mixture.
  8. Pour the mixture into the tin and bake it for 15-20 mins, or until a knife comes out clean.

Serving suggestion:

Delicious with a dollop of creme fraiche.