Mugffins (Keto Mug Cake)

Some brave folk can go it all healthy, all the time. My own keto journey would certainly not have been as successful without a few cheats-that-are-not-really-cheats. This is my favourite!

This recipe uses a blend of almond flour, coconut flour and cocoa as the powder base. When you whip up a batch, it’s so easy to make extra portions of the dry ingredients. This means you have a cake mix ready to go, and all you’ll need to add is the egg, vanilla and butter!

The only equipment required is two mugs! And a microwave. And a spoon or two…

Feel free to add any additional flavours you like! Here on the left is some cream and frozen raspberries for a tart explosion, and on the right is a splodge of almond butter for a nutty pocket of goodness. Chopped nuts and cacao nibs are great too!

 

Here’s the nutritional information for one portion of this recipe. Please note this is calculated in Cronometer, as some of the values from Yumprint were a little odd and I wanted to make sure this captured all the ingredients properly.

 

Mugffins (Keto Mug Cake)
Serves 2
Superb low carb comfort food for those pudding cravings and cold nights.
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Prep Time
5 min
Cook Time
5 min
Prep Time
5 min
Cook Time
5 min
The Dry Stuff
  1. 2tbsp Almond Flour
  2. 1tbsp Cocoa Powder
  3. 2tsp Coconut Flour
  4. 1/2tsp Baking Powder
The Soggy Stuff
  1. 1 Egg
  2. 2tbsp Butter, Salted
  3. 1tsp Vanilla Extract
Serving Stuff
  1. 1/4cup whipped Cream
Instructions
  1. Take two mugs. In one mug, melt the butter in the microwave (20-40seconds, keep an eye on it!)
  2. In the other mug add all the dry ingredients and stir to combine well, getting rid of any lumps and aerating the mix.
  3. When the butter is completely melted, tip in the dry ingredients and stir through. Then add the egg and the vanilla and stir until smooth.
  4. Divide batter between the two mugs and add any optional extras (cacao nibs, raspberries, chopped nuts, a splodge of nut butter)
  5. Microwave for 45s to a minute. If you prefer a lava style cake, check earlier and remove whilst the center of the surface is still shiny. If you prefer a fully cooked cake, microwave until the shininess is gone.
  6. To serve, pour cream or dollop whipped cream on top. This will soak into the cake making it moist, rich and puddingy.
Notes
  1. You can premix and portion the dry ingredients and store for an even quicker fix!
k-eat-o http://k-eat-o.com/

Spicy Salmon Hand(y) Rolls

This is just the ticket for that crispy, crunchy, fresh craving. I love the crunchiness of the salmon and the crispness of the nori. It really hits the spot for my favourite crispy salmon skin hand rolls in Singapore!

 

This recipe is a giant leap forward in my mission to find palatable and creatively tasty ways to have cauliflower rice, because let’s face it- cauliflower rice is just cauliflower flavoured.

This is my favourite way to cook cauliflower rice- in a bowl steaming in a large lidded pan with a few cm of water at the bottom. It avoids the speciality microwave aroma, doesn’t add too much moisture, and means you don’t have to pick cauliflower bits out of a steamer all night. Win, win, win.

If you are more of a soft-salmon type by all means cook the salmon for a shorter time. If available you could even use raw/sashimi salmon in your hand rolls!

 

I won’t lie to you. Rolling up the hand rolls is definitely the most tricky bit. Just make sure your hands are completely dry, and you make fairly quick, confident moves. The good news is, any learning curve disasters are still 100% as tasty 🙂

Here’s the nutritional information for one portion of this recipe. Please note this is calculated in Cronometer, as some of the values from Yumprint were a little odd and I wanted to make sure this captured all the ingredients properly.

Spicy Salmon Hand(y) Roll
Serves 2
Fulfill that sushi fix!
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Prep Time
15 min
Cook Time
10 min
Prep Time
15 min
Cook Time
10 min
Rice
  1. 2 cups riced cauliflower
  2. ½ cup cream cheese
  3. 1 tbsp rice wine vinegar
Fillings
  1. 200g skin on salmon fillet/skin/scraps
  2. 1 tbsp oil
  3. (Optional: 1 tsp sesame oil)
  4. salt
To Serve
  1. 1 avocado
  2. 4 sheets of nori
  3. 4 tbsp mayo
  4. 1 tsp chili sauce
The rice
  1. Steam cauliflower rice for 5-7 minutes until tender and let cool until warm and not too hot to handle.
  2. Use a cheesecloth to squeeze as much liquid out of the cauliflower rice as you can.
  3. Add the cream cheese, rice wine vinegar, and sesame oil if using, to the rice and combine. It’s best to do this when the cauliflower is still warm as the heat melts the cream cheese and makes it a lot easier to stir in!
  4. When well mixed, cover and refrigerate until needed.
The salmon
  1. I use pre cooked salmon as it is easier to flake, but you can use raw and just fry it until you can flake it, or alternatively cut it into thin slices before you start cooking.
  2. Heat oil in a pan, add salmon flake and fry. You may need to slice the skin separately, or chop it up with kitchen scissors.
  3. When the salmon has reached desired level of crispiness, season with salt, toss, and take off the heat.
The toppings
  1. Prepare avocado and slice 5-10mm.
  2. Add chili sauce to mayo and combine- be sure to taste and adjust to your liking!
  3. For large, square sheets of nori, cut them in half so they are more of a rectangle than a square.
The assembly
  1. Lay your nori flat and place a golf ball sized portion of rice almost to one end. Flatten and lengthen to make rolling easier.
  2. Add crispy salmon flakes and a slice of avocado. Dollop appropriate amount of chili mayo.
  3. To roll- start in the bottom corned nearest the rice. Fold this up and over about 45 degrees then continue that action to keep rolling.
  4. Don’t worry if it’s too loose, you can fold up the bottom if necessary.
Notes
  1. Tip: The ingredients can be made ahead of time, but these should only be assembled just before eating! Cauliflower rice is still very damp and affects the nori very quickly.
k-eat-o http://k-eat-o.com/

Meringue Lemon (hap)Pie

Occasions call for something special, when only the zest will do! This is a yummy take on a lemon meringue pie that you can’t tell is low-carb. It’s a meringue lemon pie as the meringue really is the main filling (I am so biased, it’s my favourite bit!) It’s also the least carby element and can really make a little slice go a long way. 

It really is worth taking the minute or two to line the base of your tin with a liner, or cutting out a circle of baking paper. If you’re going to serve your pie outside of the pan, I recommend add longer strips of baking paper with the ends sticking out. This means you can lift it from the tin without damaging your meringue.

Don’t panic if you lose lemon pips in the filling, or little bits of cooked egg form up- these will be taken out before baking!

The meringue can speak for itself – don’t forget to lick the spoon! (subject to your thoughts on salmonella, of course)

The pie needs to chill out and set for 3-4 hours in the fridge, so make sure you leave yourself enough preparation time if you have an eating deadline!

Here’s the nutritional information for one portion of this recipe. Please note this is calculated in Cronometer, as some of the values from Yumprint were a little odd and I wanted to make sure this captured all the ingredients properly.

 

Low Carb Meringue Lemon Pie
Serves 10
Simply the zest!
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Prep Time
45 min
Cook Time
40 min
Prep Time
45 min
Cook Time
40 min
the crusty bit
  1. 2 cups almond flour
  2. 6 tbsp butter
  3. 1/3 cup granulated sweetener (I prefer an eythritol-stevia blend of about 0.5% stevia)
  4. 1 tbsp lemon zest
the lemony bit
  1. 6 egg yolks
  2. 1/2 cup butter
  3. 1/2 cup lemon juice
  4. 1/4 cup granulated sweetener
  5. 2 tbsp unflavoured gelatin
  6. 1/2 tsp xantham gum
the fluffy bit
  1. 6 egg whites
  2. 1/4 cup granulated sweetener
  3. 1/4 cup powdered sweetener
  4. 1/3 tsp cream of tartar
  5. 1/2 tsp vanilla
  6. pinch of salt
The crusty bit
  1. 1. Preheat oven to 175°C/350°F.
  2. 2. Melt butter in a convenient way, and add to the rest of the crust ingredients in an appropriate sized bowl. Mix together until you have a loose, crumbly dough.
  3. 3. Line your pie tin with a circle of baking paper at the bottom.
  4. 4. Press dough into pan to make an even crust.
  5. 5. Bake for 10minutes in the middle of the oven, and then leave to cool.
The lemony bit
  1. 1. On a low heat, melt the butter in a pan.
  2. 2. Remove pan from the heat and whisk in the lemon juice and sweetener.
  3. 3. Whisk in egg yolks and pop the pan back on a low heat, keep whisking until thickened.
  4. 4. Pour through a sieve to catch any egg whites or pips, then whisk in gelatine and xantham gum.
  5. 5. Set aside until the meringue is ready.
The fluffy bit
  1. 1. Preheat oven to 150°C/300°F.
  2. 2. Add salt and tartar to the egg whites and beat until aerated but still sloppy.
  3. 3. Add vanilla and sweeteners and whisk until stiff.
the exciting bit
  1. 1. Pour filling into base.
  2. 2. Apply meringue mixture on top, dolloping for prettiness.
  3. 3. Bake in the middle of the oven for at least 20minutes, until the meringue is just first.
  4. 4. Chill for 3-4 hours before serving - temptation leads to a sloppy mess!
Notes
  1. On sweeteners- I prefer an eythritol-stevia blend of about 0.5% stevia. If the sweetener available has a higher content of stevia, I'll balance it out proportionally by adding extra Erythritol and then measuring for the recipe. Everyone is different- try out different brands and blends and see what works best for you!
k-eat-o http://k-eat-o.com/

Nifty Nibbles, aka the To-Dip List

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Here are some quick suggestions but if you have some time to cook check out Cheese Crisps, FedSticks and Thyme for Cheese crackers.

  1. Crudites, because let’s be honest- with that much dip anything is just going to taste of dip. We’re talking minimal carb vehicles here, so slice or dice zucchini, celery and capsicums or separate broccoli and cauliflower into bite-sized florets.
  2. Other cheese. The best thing for dippy cheese is more cheese. Use firm but smooth cheeses – you don’t want it to crumble but it still needs to act like a spoon. Cut into square fingers thick enough to have some structure.
  3. A spoon. Well why not?
  4. Cheese Crisps, recipe here: coming soon!
  5. FedSticks, they’re not bread and they keep you fed, so: Fedsticks Recipe
  6. Thyme for Cheese Crackers: coming soon!

With all these dippers and no dip to go dipping, have a go at this Brie-lliant Baked Cheese.

Brie-lliant Baked Cheese

This delicious dish is basically a minimum-effort cheese fondue, with a bit of pesto pizzazz thanks to basil leaves and garlic.

Pretty much the most deliciousness you can squeeze out of 4 ingredients.

Make sure to stuff the basil leaves in as far as you can- any exposed bits jutting out will get scorched!

Here’s the nutritional information for one portion of this recipe. Please note this is calculated in Cronometer, as some of the values from Yumprint were a little odd and I wanted to make sure this captured all the ingredients properly.

 

Brie-lliant Baked Cheese
Serves 2
Oozey, gooey, dippy deliciousness!
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Prep Time
5 min
Cook Time
12 min
Prep Time
5 min
Cook Time
12 min
Ingredients
  1. 125g brie
  2. 5 basil leaves
  3. 1 clove garlic
  4. 1 tbsp olive oil
Instructions
  1. Preheat oven to 175°C/350°F.
  2. Score the top of the brie- you want to cut down at least 1/4 inch in a criss-cross pattern.
  3. Take your garlic slivers and push them into the cuts at regular-ish intervals.
  4. Take the basil leaves and either fold them, or scrunch them up and stuff them into the cuts.
  5. Place the whole brie into a dish that's as tight-fitting as possible.
  6. Drizzle over the olive oil, try to encourage it to seep into the cracks rather than fall down the sides.
  7. Bake in the middle of the oven for 10-12 minutes, until thoroughly gooey, bubbling and just starting to colour on top.
Notes
  1. Go ahead and try this with your favourite herbs, spices and flavours! Thyme and rosemary are popular savoury flavours, and of course you could stuff it with pesto!
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FedSticks

 

 

Not made of bread, but still keeps us fed-sticks!

These are easy to make, portable snacks. They’re great for lunches and any time you might need a more sophisticated keto-safe nibble.

The recipe is essentially a savory meringue with psyllium husk and almond flour. Make sure to give the dry ingredients a thorough whisk to aerate the flours and distribute the magic evenly.

It’s a pretty ugly dough, don’t be dis-stir-bed! As soon as it is all the same inconsistent consistency, move on to chopping and shaping the dough.

The fastest route from sticky to stick, is to flatten the dough and slice off fingers. (Fingers of dough, not yours!) Don’t try to roll them- make sure your hands are greased up and squeeze them enough to make them round-ish.

Sprinkle with your desired disguise, here poppy and sesame seeds make for a very realistic selection.

Un-stick the sticks from each other and give them a turn halfway through cooking so they crisp up all over.

The next challenge is to not eat them all at once. Unless, that was the plan from the start. Then it’s all good.

Here’s the nutritional information for one portion of this recipe. Please note this is calculated in Cronometer, as some of the values from Yumprint were a little odd and I wanted to make sure this captured all the ingredients properly.

FedSticks
Serves 4
Savoury, portable, dip-worthy snacks
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Prep Time
20 min
Cook Time
35 min
Total Time
1 hr
Prep Time
20 min
Cook Time
35 min
Total Time
1 hr
Sticks
  1. 1 cup almond flour
  2. 1 cup boiling water
  3. 4 tbsp psyllium husk powder
  4. 2 tsp baking powder
  5. 2 tsp vinegar
  6. 2 egg whites
  7. 1 tsp salt
Sprinkles
  1. Poppy Seeds 1tsp
  2. Sesame Seeds 1tsp
Instructions
  1. Preheat the oven to 175°C/350°F.
  2. Whisk the dry ingredients (except the sesame and poppy seeds) in a large bowl, making sure to break up any lumps.
  3. Make sure your water is freshly boiled and add this to the bowl, stir for about 10 seconds and add the vinegar and egg whites to the bowl. Mix for a further 30 seconds or so- it should be quite a lumpy, sticky dough.
  4. Grease a surface and turn out the dough, flattening it to about 1/2 inch thick. Cut 1/2 inch wide fingers out of the dough. Grease your hands with a bit of olive oil, and then squeeze the slices into a more rounded stick shape.
  5. Place onto a baking tray (either spray, oil, or lined) trying to keep at least an inch between them. Add your chosen sprinkles and bake on the lower rack for 30minutes.
  6. Halfway through, remove from the oven (and if necessary, remove from each other) and turn them so every side crisps up.
Notes
  1. When they have finished baking, if you have time, turn the oven off and leave another 10 minutes to dry out and go crispy!
k-eat-o http://k-eat-o.com/

Keto-bouleh

Tabouleh


Tabouleh

Sometimes, just sometimes, you need something a bit different from your braised butter veggies or cheesy slaws. This light summer tabouleh makes a refreshing side and serves up oodles of healthy olive oil.

A little tomato goes a long way and some zest with the lemon juice really spreads the zing. Raw cauliflower rice is a crunchier low carb alternative to bulgur wheat. Pine nuts are a fat-laden treat but can come burdened with a price tag too, so feel free to substitute with chopped macadamias or brazils!

Here’s the nutritional information for one portion of this recipe. Please note this is calculated in Cronometer, as some of the values from Yumprint were a little odd and I wanted to make sure this captured all the ingredients properly.

 

Keto-bouleh
Serves 4
Fresh tasting, fat balanced simple salad
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Prep Time
15 min
Prep Time
15 min
Salad
  1. 1 1/2 cups chopped parsley
  2. 1 cup chopped mint
  3. 1 cup riced cauliflower
  4. 1 small tomato diced 1cm
  5. 1 tbsp chopped pine nuts
Dressing
  1. 1/2 cup extra virgin olive oil
  2. 1/4 cup lemon juice
  3. 1 tbsp lemon zest
  4. 1 tsp minced garlic
  5. salt & pepper pinch to taste
Instructions
  1. Prepare all ingredients- rice cauliflower, finely chop herbs, dice tomato and mince garlic.
  2. In a large bowl, add all dressing ingredients and whisk to combine.
  3. Add all salad ingredients and toss to cover in dressing, taste and add salt and pepper as needed.
Notes
  1. You can serve this tabouleh immediately, or keep it for up to two days in the fridge. When stored it will become heavier and more dense, but also more delicious 🙂
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