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jesse_the_kHere’s an entirely new processed food!
( very thinly cooked eggs become a food wrapper )
Is there a non-wheat flour tortilla you favor?
jesse_the_kmificI’ve been trying out green banana flour. It’s not hard to get – I did a search and was able to find a local company who make it here and mailorder it. A similar search located several US options, including the dreaded Amazon. As well as being GF, green banana flour’s got potassium, magnesium, zinc, resistant starch, fibre, and other goodies. It only tastes faintly banana-like, and less so when cooked. I like it for breakfast pancakes, and it’s my go-to flour these days for dusting fish and making batter, as well. It's reasonably keto-friendly, as most of the starch is resistant starch so not absorbed.
Pancakes for 1 hungry person( Read more... )
Pancakes for 1 hungry person( Read more... )
Baked Fish and Veggies
8 February 2022 05:35 ammificThis is my current go-to quickie meal. (serves 1)
Components:
- Good quality crumbed frozen fish fillets - locally we have some nice hoki fillets covered in 'wholemeal' crumbs which are GF.
- Either: half a bag of prepackaged coleslaw, or
- Assorted veggies cut up to bake in the oven. I usually go with carrots, cauli, broccoli, red capsicum, onion, several garlic cloves.
Directions:
Either bake the crumbed fish alone according to package instructions (mine is a piece the size of my hand, baked for 15 min per side) or surrounded by the veggies. Spray the veggies with cooking oil (I use an olive oil spray) and sprinkle with salt and ground black pepper. For both fish and veggies 30 min is about the right amount of baking.
If having with coleslaw, toss that in a large bowl with dressing of your choice. I alternate between mayo and peanut sauce. Can add extras to the coleslaw if desired, like grated cheese or chopped tomatoes.
Serve, with dressing of choice for the fish, or just salt, pepper and lemon juice. I often make a hot Marie Rose dressing i.e. mayo, keto tomato sauce and a squirt of sriracha sauce.
Fast and delicious, and moderately keto although the crumbed coating isn't. But I can't get good frozen fish locally for baking that isn't crumbed.
Thickened Berry Compote
24 December 2021 12:09 pmmificI've been making this for a while and it's become my favourite dessert, mixed with Greek yoghurt and a little cream, plus sweetener to taste. It's far less posh than the title I invented for it, almost more of a life hack than an actual recipe, but for what it's worth, here goes. I make it as it's relatively low carb and keto-friendly, and as berries and fibre are best for me, but you can of course un-keto it by using sugar.
( Read more... )
( Read more... )
mificThis is a tasty wrap and I use it to roll up anything savoury, or even for desserts. It's a nifty recipe if you're cooking for one, fast and easy to make in a microwave and the simple quantities are easy to remember. Microwaving it like this means it's easier to get the shape and thickness right, and no risk of it sticking to a pan. But you can also cook it in a large frying pan on medium to low heat, again using a circle of baking paper as below to prevent sticking. If so, just cook it through thoroughly, don't try to turn it.
Time: 3 minutes | Cook Time: 1-2 minutes | Servings: 1
( Read more... )Random recipe - Cheesy keto buns
2 October 2021 06:59 pmmificThis isn't paleo but I recently developed the recipe and wanted to share it.
Prep Time: 5 min | Cook Time: 25 min | Servings: 9 buns
( Read more... )
mificThis is good with any curry or Thai-type main dish. It's not really a rice dish, I know, but on a low carb eating plan you can't have rice so this is a tasty substitute if you like Asian flavours.
( Read more... )
( Read more... )
Coconut Keto Granola
10 August 2021 09:14 pmmificThis is a version of granola I road tested and adapted that's delicious and nut-free, and can be dairy-free (the original recipe I adapted it from used coconut oil but I get heartburn with too much coconut). A lot of nut-free granolas are heavy on grains like oatmeal, but this one's low-carb and fits with a keto eating plan.
Prep Time: 5 min | Cook Time: 5-10 min | Servings: 12 portions
( Read more... )It's not as crunchy as other granolas, but has lots of texture and is firmer if kept cool.
Microwaved cheesy keto bread
13 June 2021 04:38 pmmificThis is good if you're cooking for one. It's fast and easy, and keto-friendly. It tastes a bit like a cross between bread and a cheese omelette but that's okay if you want something savoury.
Mix all the following directly in a 4 inch ramekin.
( Ingredients here... )
Mix all the following directly in a 4 inch ramekin.
( Ingredients here... )
Mix well with a fork.
Bake in microwave uncovered on high for 90 sec.
You can slice it horizontally once cool, and use the two slices as one closed or two open sandwiches. Toasting it in a dry non-stick pan would crisp it a bit more, as well. Or just cut it up and have it with soup, stew, etc. I was dubious about whether it would come out of the ramekin cleanly but it was pretty good. If you want a really clean release, mix it in a small bowl and put a circle of baking paper in the ramekin's base before adding the mixture. I didn't find that was necessary, though.Peanut Dressing Salad or Crudites
2 April 2021 03:53 pmmificServes 4
This is a versatile Thai-type salad dressing, good for a salad or crudites. It can be keto-friendly if sweetener's used. If you're not bothered with the low carb option, using 1 Tbsp honey instead of some of the sugar is good.
( Read more... )
This is a versatile Thai-type salad dressing, good for a salad or crudites. It can be keto-friendly if sweetener's used. If you're not bothered with the low carb option, using 1 Tbsp honey instead of some of the sugar is good.
( Read more... )
Keto Berry Teacake
12 February 2021 10:43 pmmificA rich, moist cake with delicious berries. I recently made this and it's my new favourite thing. It's not exactly 1-person cooking but it's a good size for one, and I can eat all of it within a few days. :)
Prep Time: 10 min | Cook Time: 45 min | Total Time: 55 min | 8 servings. Super quick and easy to make.
( Recipe here... )
Prep Time: 10 min | Cook Time: 45 min | Total Time: 55 min | 8 servings. Super quick and easy to make.
( Recipe here... )
rafiwintersHi all! I baked for the first time in a while, today, and these crackers came out to be very tasty. Try 'em!
I will note: the dough was a little dry at first. I had to add a little bit of hot water and a little bit of olive oil beyond what the recipe says. And I hadn't used a pastry mat or rolling pin in a while, so they didn't exactly come out all the same thickness. But they're yummy!
https://comfybelly.com/2010/07/almond-saltine-cracker/
I will note: the dough was a little dry at first. I had to add a little bit of hot water and a little bit of olive oil beyond what the recipe says. And I hadn't used a pastry mat or rolling pin in a while, so they didn't exactly come out all the same thickness. But they're yummy!
https://comfybelly.com/2010/07/almond-saltine-cracker/
mificPrep Time: 2 hrs | Cook Time: 1 hr | Total Time: 3 hrs | Servings: 8
Description:
A delicious Middle Eastern flavoured cake variously said to be Israeli or Egyptian. It's low carb and keto-friendly (if made with erythritol), and able to be made all in one food processor, cutting down the washing up. One of my favourites.
( Read more... )
Keto-Paleo Nut and Seed Granola
17 May 2020 04:25 pmmificI try to eat keto-friendly foods although I don't stick to it closely these days as oatmeal's been an essential comfort during lockdown. But I prefer lower-carb options so this recipe looked interesting. It's said to be Paleo-friendly too (apparently vanilla's allowed!) although I don't bother with Paleo stuff myself. Anyway, I tried this and it worked very well and was excellent with yoghurt. Very tasty as a snack all by itself, too. I'll put non-keto options where those apply. Below is the version I made with what I had available, and I think this is a pretty forgiving recipe if you want to vary the ingredients.
( Read more... )
I didn't press the granola down in the pan as the original recipe said as I wanted it to be easy to crumble, and that worked well. The food processor made it easy, but if you use chopped or slivered nuts and don't mind a chunkier granola and some elbow grease with a big bowl and a wooden spoon, you can manage without that.
( Read more... )
I didn't press the granola down in the pan as the original recipe said as I wanted it to be easy to crumble, and that worked well. The food processor made it easy, but if you use chopped or slivered nuts and don't mind a chunkier granola and some elbow grease with a big bowl and a wooden spoon, you can manage without that.
jesse_the_kFor our May prompt: nuts
runpunkrun’s recent recipe put me in the mood for shortbread. My cupboard had a packet of Bob’s Red Mill Garbanzo-Fava Bean flour rapidly approaching its sell-by date. DuckDuckGo led me to these cookies from Mia in Germany:
https://www.food.com/recipe/almond-chickpea-flour-cookies-402596
She specified chickpea flour; I substituted what I had. I am pleased to report there is nothing bean-tasting about the resulting shortbread cookies: dense, rich, and brimming with the subtle wonders of cardamom. Almond & beans means relatively high protein and low carb for a cookie.
Ingredients for 40 cookies
150g brown sugar
113g (1 US stick) butter
140g garbanzo-fava bean flour
120g almond flour
yolk of 1 (US large) egg
5 ml cardamom powder
Cheesy Potato Bites
11 May 2020 08:10 ammificI recently invented this recipe as I ran out of potatoes, and it's tasty - I've made it a couple of times now.
Ingredients:
1 cup potato flour
1 cup grated cheese (I use a tasty cheddar style of cheese)
3 tablespoons finely chopped chives or spring onions (or any onions)
1 egg (or you can use an egg-equivalent, like flaxseed, or just more liquid as below, to bind it)
salt and (ground black) pepper to taste
chilli sauce to taste (optional - I use about 1/2 tsp. Or you can add a little chilli powder and/or paprika)
a dash of cream, or milk, or water, for mixing
2 T oil for frying
( Read more... )
Ingredients:
1 cup potato flour
1 cup grated cheese (I use a tasty cheddar style of cheese)
3 tablespoons finely chopped chives or spring onions (or any onions)
1 egg (or you can use an egg-equivalent, like flaxseed, or just more liquid as below, to bind it)
salt and (ground black) pepper to taste
chilli sauce to taste (optional - I use about 1/2 tsp. Or you can add a little chilli powder and/or paprika)
a dash of cream, or milk, or water, for mixing
2 T oil for frying
( Read more... )
jesse_the_kThese very crunchy crackers are made from sunflower, sesame and flax seeds, glued together with a little oil, honey, potato starch, rice bran, and water.
These are the neatest thing since, umm, sliced bread. They have actual flavor, the one thing missing from the last crackers I recommended.
MyGuy found them at Trader Joe’s, and I adore them. They work with my low-carb menus (just 3g net carbs for each cracker). They’re large enough to feel like an actual open-face sandwich. They’re sturdy enough to withstand toasting cheese on top.
Stock varies widely at TJs, so I tracked down their Norwegian manufacturer, SIGDAL BAKERI. Amazon sold me a case of 12 for US$77 — that’s $1.50 per cracker. While they were just as fresh as the TJ version, they’re shipped from Norway with no padding whatsoever. Each packet had at least one cracker shattered into more than 5 pieces. My local TJs charged $2.05 per cracker.
They’re clearly made by the same company, with subtle differences that I’m nerdy enough to detail behind the cut.
( details )
Beanless (keto) Chilli Con Carne
26 May 2019 10:50 pmmificBeanless Chilli Con Carne
Both GF and keto-friendly.
Ingredients
2.5 lb ground beef (lean mince, approx 1kg)
1/2 cup tomato paste
1 tsp crushed garlic
Black pepper ground to taste
1 tsp decent mushroom stock - I use 'Better Than Bouillon'
2 cups sliced button mushrooms
1 medium onion, chopped
1 medium red bell pepper (capsicum) chopped
2/3 cup chopped jalapeño peppers (canned or preserved in a jar)
2 T olive oil
( Read more... )
Both GF and keto-friendly.
Ingredients
2.5 lb ground beef (lean mince, approx 1kg)
1/2 cup tomato paste
1 tsp crushed garlic
Black pepper ground to taste
1 tsp decent mushroom stock - I use 'Better Than Bouillon'
2 cups sliced button mushrooms
1 medium onion, chopped
1 medium red bell pepper (capsicum) chopped
2/3 cup chopped jalapeño peppers (canned or preserved in a jar)
2 T olive oil
( Read more... )
Snacks: Baked Cheese
11 April 2019 12:21 pmjesse_the_kBaked cheese snacks have improved my life. I always carry some to snack happy while others are eating things I can’t. They’re great alone and wonderful additions to soup or salad — they provide the same crunch as croutons and the same fatty umami as bacon bits.
Advantages
- portable
- high-protein
- low/no carb
- super salty
- high-fat therefore gratifying
- many are vegetarian
Drawbacks
- expensive: US$4 for 2 oz / 50 g and up.
- highly packaged: come in rigid plastic shells or (frustrating) ziplock bags which don’t protect them from smooshiness
I stumbled on one brand at a discount store, and I’ve systematically tried all the ones I can lay my hands on. Read on for my thoughts on various brands and links to the nutrition info.
( seven brands )
High-Protein Breakfast Soup
24 March 2019 01:56 pmjesse_the_kWhile I eat this first thing it’s also fine any time of the day. This is a skeleton; more ingredient variations in notes.
For one serving, 25 minutes total prep & cooking
- 30 grams frozen shiitake mushrooms
- handful frozen sugar snaps
- 10-20 ml fresh chopped onions
- 120 g frozen seafood: tilapia fish filet
- 750 ml hot water from the kettle
- 10-20 ml 'sweet' brown rice miso
- greedy handful (80g) baby spinach leaves
( let’s have soup )
Three egg-yolk custard
17 March 2019 03:52 ammificI love custard and when I make my low-carb gf bread rolls I end up with three yolks, so...
Ingredients
3 egg yolks
1.5 cups water
0.5 cup of cream
3 tbsp trim milk powder
1 tbsp cornflour or potato flour
sugar or stevia to taste (about 2-3 tbsp sugar)
pinch of salt.
1 tsp vanilla essence or extract added after cooking
Mix well (I whisk it a bit) and cook in a saucepan on stovetop a few minutes, stirring (e.g. with a wooden spoon) until it thickens - don't leave it, you have to stir until it bubbles. Mix in the vanilla. Dish up into a couple of containers and either have it warm, or refrigerate - I prefer it cool as I'm weird and like the skin on top. Serves two restrained people or one hungry one. Five minutes prep and cooking, longer to cool it. Good by itself or as a sauce for stodgy English type desserts like apple crumble or steamed treacle pudding. Great on trifles.
By the way, I’m a Kiwi and we have great milk powder here, and I think the custard’s slightly better made with it. But you can definitely just use 1.5 cups of full-cream or low-fat milk as such, instead of the water and milk powder.
I haven’t tried the custard recipe with non-dairy milk though, so no idea if that would work.
Ingredients
3 egg yolks
1.5 cups water
0.5 cup of cream
3 tbsp trim milk powder
1 tbsp cornflour or potato flour
sugar or stevia to taste (about 2-3 tbsp sugar)
pinch of salt.
1 tsp vanilla essence or extract added after cooking
Mix well (I whisk it a bit) and cook in a saucepan on stovetop a few minutes, stirring (e.g. with a wooden spoon) until it thickens - don't leave it, you have to stir until it bubbles. Mix in the vanilla. Dish up into a couple of containers and either have it warm, or refrigerate - I prefer it cool as I'm weird and like the skin on top. Serves two restrained people or one hungry one. Five minutes prep and cooking, longer to cool it. Good by itself or as a sauce for stodgy English type desserts like apple crumble or steamed treacle pudding. Great on trifles.
By the way, I’m a Kiwi and we have great milk powder here, and I think the custard’s slightly better made with it. But you can definitely just use 1.5 cups of full-cream or low-fat milk as such, instead of the water and milk powder.
I haven’t tried the custard recipe with non-dairy milk though, so no idea if that would work.
mificHere’s a recipe for low-carb gluten-free bread rolls. It's incredibly fast and easy to make, and very reliable - always works well. I love it as it's great to have a bread recipe I can have every day, and a couple of rolls per day gives me a ton of fiber. Originally from here but I've added my own notes to it.
Ingredients
1¼ cups almond flour (aka almond meal)
5 tbsp ground psyllium husk powder (I use unflavored metamucil as it turned out to be as cheap as buying psyllium powder, for me, and my online grocer has it)
2 heaped tsp baking powder (it pays to be generous with this, definitely makes the rolls stay risen rather than collapsing a bit after baking)
1 tsp salt (original recipe said sea salt, but regular salt is fine and dissolves way better. If I use sea salt again I'll dissolve it in the boiling water before adding that)
2 tsp cider vinegar
1 cup boiling water
3 egg whites (I experimented with using 2 whole eggs instead but the egg whites definitely make them rise better)
1-2 tbsp sesame seeds (optional, or poppy seeds)
( Read more... )
Ingredients
1¼ cups almond flour (aka almond meal)
5 tbsp ground psyllium husk powder (I use unflavored metamucil as it turned out to be as cheap as buying psyllium powder, for me, and my online grocer has it)
2 heaped tsp baking powder (it pays to be generous with this, definitely makes the rolls stay risen rather than collapsing a bit after baking)
1 tsp salt (original recipe said sea salt, but regular salt is fine and dissolves way better. If I use sea salt again I'll dissolve it in the boiling water before adding that)
2 tsp cider vinegar
1 cup boiling water
3 egg whites (I experimented with using 2 whole eggs instead but the egg whites definitely make them rise better)
1-2 tbsp sesame seeds (optional, or poppy seeds)
( Read more... )
