Diabetics Rejoice!: June 2022

Monday, June 27, 2022

Keto Strawberry Ice Cream

It’s strawberry season in Maine! I normally do not eat a lot of fruit, but I make an exception for a few weeks when our local strawberries are in season. When they are freshly picked and ripe, you can taste the sunshine in every bite! However, to keep the carb count low enough to fit into a keto diet, the use of a little strawberry extract is necessary to give this ice cream more strawberry flavor. Creamy and SO DELICIOUS, this dessert is the perfect ending to a warm summer day!

Keto Strawberry Ice Cream

Makes 8 servings

2/3 cup puréed ripe strawberries (or mashed with a potato masher into small chunks)

1/2 cup whole milk* (see notes)

3 tablespoons powdered monkfruit sweetener (I like LaKanto Monkfruit sweetener)

6 tablespoons allulose

A pinch of salt

2 cups heavy cream

1-1/4 teaspoons strawberry extract (or to taste)

1/2 teaspoon vanilla extract

1 tablespoon vodka (optional, but reduces iciness from the strawberries)

1. In a medium bowl, whisk to combine the puréed strawberries, milk, sweeteners and salt until the sweeteners are dissolved. Stir in the heavy cream, extracts and vodka (if using). Cover and refrigerate a minimum of two hours. Whisk mixture together again before continuing.

2. Churn according to the manufacturer’s instructions for your ice cream maker. Churn until thickened, about 15 to 20 minutes. The ice cream will have a soft, creamy texture. If a firmer consistency is desired, transfer the ice cream to an airtight container and place in the freezer for 5 to 6 hours.

*Notes: I suggest the brand Fairlife Whole Milk, which has less sugar and is half the carbs of regular whole milk. If using regular whole milk, add 1-1/2 carbs per serving. For the whole milk, you can substitute unsweetened nut milk of your choice. To obtain the creamiest result, I suggest full fat, canned coconut milk.

Nutritional Information per 1/2 cup: 215 calories, 2.5 g carbohydrate (0.3 g dietary fiber, 1 g sugars, 0.5 g sugar alcohols), 24.5 g total fat (14.3 g saturated fat, 0 g trans fat), 82 mg cholesterol, 48 mg sodium, 11.4 mg calcium, 30 mg potassium, 237 IU Vit A, 0.5 g protein. Net carbs per serving: 2.2 grams

Monday, June 20, 2022

Keto Scottish Salmon in Cream

Many years ago I visited Scotland and, while there, I had the most wonderful salmon dish I had ever eaten! It was simple, but so elegant. I couldn’t get it out of my mind! When I got home I was determined to duplicate the recipe. This is what I came up with that almost exactly matches that fantastic dish! It is sophisticated and impressive enough for company or a special occasion, but quick and simple to make with only a few ingredients. Using fresh herbs is best, but in a pinch I’ve made this using dried and it turned out fine. This recipe makes two servings, but it’s easy to increase for a dinner party. It’s one of my favorite ways to prepare salmon that always brings back the wonderful memories of our Scotland vacation.

Keto Scottish Salmon in Cream

Makes 2 servings

2 salmon filets (5 oz. each)

1/2 cup heavy cream (or full-fat coconut milk for dairy free)

Juice of 1/2 lemon

1 tablespoon chopped fresh dill (or chives)

Salt and pepper to taste

1/2 to 1 teaspoon brown or dijon mustard, to taste

1 tablespoon chopped parsley

1. Preheat oven to 350°F.

2. Place salmon in a shallow dish that has been well buttered. Sprinkle with salt, pepper, lemon juice, chopped dill and/or chives.

3. Cover with foil. Cook in the preheated oven for 10 to 15 minutes until tender and the internal temperature reaches 125°F in the thickest part.

4. Meanwhile, in a small sauce pan, heat the cream gently, add the mustard and whisk. Heat until the sauce comes to a gentle simmer and thickens slightly. Spoon over the cooked fish. (If using coconut milk, you may need to simmer longer until the sauce is reduced and thickens.)

5. Garnish with chopped parsley and/or fresh dill sprigs. Serve with lemon wedges.

Nutritional Information per serving (1/2 recipe): 403 calories, 1.2 g carbohydrate (0.1 g dietary fiber, 0 g sugars), 32 g total fat (15.7 g saturated fat, 0 g trans fat), 80 mg cholesterol, 195 mg sodium, 19 mg calcium, 516 mg potassium, 1297 IU Vit A, 9 mg Vit C, 1 mg iron, 30.4 g protein. Net carbs per serving: 1.1 grams

Sunday, June 12, 2022

Simple Keto Bread Pudding

I have recently found a bread recipe that has changed my life! It’s wonderful to have bread—a really good gluten free, keto bread—to make sandwiches, French toast or to use in recipes, such as this excellent Bread Pudding. Here is a link to the keto bread recipe I highly recommend: https://www.sugarfreemom.com/recipes/keto-dairy-free-cloud-bread/. I have modified the recipe slightly, by reducing the mayonnaise to 1/4 cup instead of 1/2 cup and adding 3/4 teaspoon of yeast and 1 tablespoon hot water to the liquid allulose. The yeast is not for leavening, but for a more authentic bread flavor. You can use any homemade keto bread in this Bread Pudding recipe or use your favorite store-bought brand, although note that the nutritional information provided is based on using the Dairy Free Cloud Bread Loaf.

Bread pudding is one of my all-time favorite, comfort food desserts. It’s soft bread, soaked and baked in an egg custard, that can also double as a nutritious breakfast! The warm and spicy taste of cinnamon really adds a distinctive flavor. The buttery Vanilla Sauce is optional, but I think you’ll really enjoy the added richness it gives to this simple, homey dessert.

Simple Keto Bread Pudding

Makes 6 servings

Bread Pudding:

1-1/2 cups low carb milk of choice, divided

4 cups cubed keto bread, cut into 1-inch cubes

1 tablespoon unsalted butter, plus more for greasing the baking pan

1 teaspoon vanilla extract

6 tablespoons erythritol sweetener (I like LaKanto Monkfruit sweetener), divided

1 teaspoon ground cinnamon

A pinch of salt

2 large eggs, beaten

Vanilla Sauce (Optional):

2 tablespoons salted butter (or unsalted is fine too)

1 tablespoon brown sugar substitute (I like LaKanto Golden)

3/4 teaspoon vanilla extract

1. Preheat oven to 350°F. Generously butter a 4 to 6 cup baking dish and fill it with the cubed keto bread.

2. Take 1/2 cup milk and whisk in 1 tablespoon sweetener. Pour over the bread cubes and stir to coat the bread. Let the cubes absorb the milk as you make the custard.

3. In a small sauce pan over low heat, warm the remaining 1 cup milk, 1 tablespoon butter, vanilla, remaining 5 tablespoons of sweetener, cinnamon and salt. Continue cooking and stirring just until the butter melts. Remove from heat and cool.

4. Add the beaten eggs to the cooled milk mixture and whisk. Pour mixture over the bread cubes and stir to coat. Allow to sit for a few minutes, stirring occasionally, until some of the liquid is absorbed by the bread cubes. Bake for 30 minutes or until custard is set but still a little wobbly. Serve warm or at room temperature.

5. To make the optional Vanilla Sauce: In a small sauce pan, melt 2 tablespoons of salted butter over medium-high heat. Once melted, reduce to medium heat and let the butter brown a bit, swirling pan occasionally and watching carefully to prevent burning.

6. Add the tablespoon of brown sugar substitute and vanilla extract to the browned butter. Stir to combine and remove from heat. Let cool about 2 minutes, then use a whisk to stir the brown sugar and butter mixture and spoon the sauce over the top of the cooked bread pudding.

Nutritional Information for 1/6th recipe Bread Pudding (no sauce): 188 calories, 3.1 g carbohydrate (1.2 g dietary fiber, 1.4 g sugars, 2.7 g sugar alcohols), 15.5 g total fat (4.7 g saturated fat, 0 g trans fat), 159 mg cholesterol, 175 mg sodium, 65.9 mg calcium, 93 mg potassium, 1 mg iron, 147 IU Vit A, 11.6 g protein. Net carbs per serving: 1.9 grams

Nutritional Information Vanilla Sauce (1/6th recipe): 35 calories, 1.1 g carbohydrate (0 g dietary fiber, 2 g sugar alcohols), 3.8 g total fat (2.4 g saturated fat), 10 mg cholesterol, 27 mg sodium, 1.2 mg calcium, 2 mg potassium, 35 IU Vit A, 0 g protein.