Old Fashioned Low Carb Hot Chocolate (based on Tasha Tudor’s recipe)

Before the invention of processed hot cocoa powder mix in a box, when you wanted hot chocolate, you got out your saucepan! Sadly, hardly anyone makes real hot chocolate from scratch anymore, which is too bad because the powdered mix is a pale comparison to the real thing! Recently, I was reading my first edition copy of Take Joy! by Tasha Tudor, one of my favorite holiday books since childhood, and her book The Tasha Tudor Cookbook. Her recipe for hot chocolate, made the old fashioned way, inspired this sugar free, low carb version. This hot chocolate is so rich, creamy and decadent, you’ll never guess it is sugar free and only 3g net carbs per serving. (I prefer using a combination of sweeteners in this recipe, but feel free to use whatever zero carb sweetener you like and have on hand equivalent to 6-8 tablespoons, or to taste.) Add some of this hot chocolate to your coffee for a mocha that is out of this world!

Old Fashioned Low Carb Hot Chocolate

Makes 4 servings

2½ cups low carb milk of choice

½ cup heavy cream

1/4 teaspoon xanthan gum

2 ounces unsweetened baker’s chocolate, chopped

2 tablespoons allulose

2 tablespoons powdered erythritol sweetener 

½ teaspoon stevia powder (or add an additional tablespoon erythritol)

A pinch of salt

1 cup boiling water

1½ tablespoons unsweetened cocoa powder

1 teaspoon vanilla extract

10 drops monkfruit extract or stevia drops, to taste

1. Place the milk and cream into a sauce pan and scald over medium low heat. Add the xanthan gum and whisk until combined. Set aside and keep warm.

2. Meanwhile, pour 1 cup of water into a sauce pan and bring to a boil, then remove from heat. Place the chopped chocolate in a heat proof bowl and set it over the hot water until the chocolate has melted. (You can use a double boiler for this step, if you have one.)

3. Stir the sweeteners, salt and cocoa powder into the melted chocolate. Slowly whisk in the boiling water until the sweeteners and cocoa powder have dissolved. Pour the chocolate mixture back into the sauce pan. Boil the chocolate mixture for five minutes over low heat, stirring frequently.

4. Add the chocolate mixture to the hot milk and whisk until combined. Add the vanilla and monkfruit extract (or stevia drops). Whisk again until frothy and taste. Adjust sweetness to your liking. Serve warm topped with whip cream, if desired. (If you have any leftover, it can be stored in the refrigerator for up to 4 days. Reheat to serve.)

Nutritional Information per 1 cup serving: 212 calories, 8 g carbohydrate (2.8 g dietary fiber, 0.2 g sugars, 2 g sugar alcohols), 18.7 g total fat (11.8 g saturated fat, 0 g trans fat), 39 mg cholesterol, 163 mg sodium, 284 mg calcium, 33 mg potassium, 2 mg iron, 118 IU Vit A, 5 mg caffeine, 3 g protein. Net carbs per serving: 3.2 grams

Recipe and photo by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission.

Keto Decorative Snack Cakes with Ganache Topping

This post describes a technique for making adorable, miniature snack cakes using a decorative, silicone baking mold. You can use any low carb, sugar free cupcake recipe or boxed cake mix. I recently bought the Wilton Winter Snowflake Baking and Candy Mold and Heart Mold and, as you can see, the results are impressive! The warm ganache icing is poured into the mold, topped with a previously baked and cooled cake and then placed in the freezer to set. Later, when the cake is unmolded, the ganache topping is beautifully embossed!! These snack cakes may look fancy, but they’re really quite easy to make. Try this same technique with any silicone baking mold for a healthy, sugar free, low carb dessert that can be customized for any occasion!

Keto Decorative Snack Cakes with Ganache Topping

Number of servings depends on your baking mold

Directions:

1. Use any low carb, sugar free cupcake or cake recipe or boxed cake mix to make the mini cakes. Depending on the number of cakes in your mold, the recipe may need to be halved. Since my molds have six snowflakes or hearts, I halved my recipe to make six cakes. Follow the recipe, but be aware the baking time may need to be shortened. Bake until the top springs back when touched and a toothpick comes out clean. Do not make the frosting, if included in the recipe, because it’s not needed. Here are a few links to my favorite recipes I’ve tried in the past and can recommend:

Low Carb White Chocolate Peppermint Cake

Low Carb Hot Cocoa Cake

Low Carb Yellow Cake

Gingerbread Cupcakes

Chocolate Peppermint Cupcakes

Other Ingredients:

Decorative sprinkles

1 cup Lily’s sugar free baking chips (any flavor)

2½ ounces heavy cream (6 tablespoons)

2. Spray the silicone baking mold with non-sticking baking spray. Follow the directions in your recipe or on the box to make the cake batter. Spoon batter into each cavity until 3/4 full. Tap the mold on the counter to level out the batter and remove any air bubbles. Bake according to recipe or package directions, until the tops spring back when lightly touched in the center and a toothpick comes out clean. After the cupcakes are baked, take them out of the baking mold and cool completely on a wire rack before proceeding. 

3. Once the cakes are cooled, wash the baking mold to remove any crumbs or oil and dry thoroughly. Spoon 1/8 to 1/4 teaspoon sprinkles into each cavity and set aside. 

4. Make the Chocolate Ganache: In a small saucepan, heat the heavy cream until beginning to simmer. Stir to make sure all of the cream is heated through and bring to a gentle simmer again. Meanwhile, place the sugar free baking chips into a heat-proof bowl. Once the cream is hot, pour over the chocolate chips and allow to sit for 5 minutes. Whisk until smooth. (Note: Lily’s Sugar Free Baking Chips come in a variety of flavors. If you use plain white chocolate, you can add ½ teaspoon of any flavor extract to the ganache to create your own flavor. For example, add caramel extract to make a caramel flavored white chocolate ganache! Also, you can color the ganache with a drop or two of gel food coloring.)

5. Carefully, pour the chocolate ganache into the baking mold, covering the sprinkles, until about 1/4 - ½ inch deep (see photo above). Take one of the cooled cakes and insert it into the mold (like a puzzle), on top of the warm ganache, and press down gently. Repeat with the remaining cakes. Place the baking mold on a flat tray or baking sheet and tap on the counter to help settle the warm ganache into the grooves and lines of the mold’s design.

6. Place the mold into the freezer and allow to set for a minimum of 3 hours, and 4 hours is even better. (This is important! You want the chocolate ganache to be completely frozen to make unmolding the cakes easier.)

7. Remove from freezer and, while the cakes are frozen, unmold them and place them, cake side down, on a platter. The cakes can be stored in the refrigerator for up to a week. For the best flavor and texture, remove from the refrigerator and allow the cakes to come to room temperature before serving.

Nutritional Information per cake varies, depending on the recipe used.

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Chocolate Drop Cookies

When I was growing up in Tulsa, Oklahoma, there was a wonderful store in Utica Square called Petty‘s Fine Foods. They had an in-store bakery that made the best cookies in town! One of my favorites was their Frosted Chocolate Drop Cookies. They only made them once a week, so you had to make sure you got there early enough in the day to grab a bag. Sadly, Petty’s is no longer in business, but the memory of those cookies have stayed with me all these years. Recently, I was experimenting with a cookie recipe, trying to make it lower in oxalates by not using almond flour. Macadamia nuts are much lower in oxalates than almonds, but finely ground macadamia nut flour is not available commercially. Instead, I took raw macadamia nuts and quickly processed them in my blender to make macadamia nut butter, which I then used as a base for my cookie dough. If you don’t want to go to the trouble of making your own macadamia nut butter, you can purchase it or substitute cashew butter in it’s place (although be aware that cashew butter is higher in oxalate). The result was spectacular! The cookies were light, soft and cake-like, just like the Chocolate Drop Cookies I remember!

Keto Chocolate Drop Cookies

Makes 20 cookies

Cookie Ingredients:

1 cup macadamia nut butter (homemade, store bought or substitute cashew butter)

¾ cup powdered erythritol-based sweetener (such as LaKanto Monkfruit sweetener or Swerve)

2½ tablespoons unsweetened cocoa powder

2 tablespoons unsweetened peanut butter powder

1½ tablespoons oat fiber powder (not oat flour!)

1 tablespoon coconut flour

1 tablespoon unflavored whey protein powder

1 teaspoon baking soda

2 large eggs

1 tablespoon salted butter, melted and cooled a bit

1½ teaspoons vanilla extract

1 - 2 tablespoons water, as needed

½ cup pecans, chopped

Chocolate Frosting:

½ recipe of my Best Low Carb Chocolate Fudge Frosting (see separate recipe here)

OR use your favorite store-bought sugar free chocolate frosting (I recommend Birch Benders, see below)

1. Preheat oven to 350°F. Line a rimmed baking sheet with a silicone baking mat or parchment paper.

2. In a large mixing bowl, combine all of the cookie ingredients, except the water and chopped nuts. Using an electric mixer, mix until the ingredients are well combined and a thick, sticky, but cohesive batter is formed (what you are looking for is a thick cake batter, slightly looser than a dough). If needed, add water 1 teaspoon at a time until the proper consistency is reached. The amount of water necessary will depend on the nut butter that you have chosen to use. Homemade macadamia nut butter is very runny, but commercially available macadamia nut butter is often mixed with cashew butter to make it thicker and spreadable. If you are using store-bought macadamia nut or cashew butter, you may need to use the full 2 tablespoons of water suggested in the recipe, or maybe even a little bit more, to achieve the proper consistency. The dough should not be stiff. It should be like a thick, gooey cake batter.

3. Fold in the chopped pecans. Using a 1½ tablespoon cookie scoop (size 40), drop the thick cookie batter onto the lined cookie sheet, about 1½ inches apart. The cookies really do not spread much as they bake.

4. Bake in the preheated oven for 9 to 11 minutes, begin checking on them at 9 minutes. Bake until they are slightly cracked and the tops are just firm and bounces back slightly when touched. Remove the baking sheet from the oven and allow the cookies to remain on the baking sheet for a few minutes. Remove the cookies to a wire rack to cool completely before frosting.

5. You can make your own low carb, sugar free chocolate frosting following this link (click here), or you can substitute your favorite store-bought chocolate, sugar free frosting. Store-bought, sugar-free frosting is convenient, but they are not all created equal! Please be sure to look at the list of ingredients and, if it includes maltitol, sorbitol or mannitol, put it back on the shelf! These offending sugar alcohols can cause uncomfortable digestive problems for many people. I recommend Birch Benders brand. It does not include any unfavorable sugar alcohols and I find the taste and consistency is very good. Stir to restore creaminess before spreading on the cooled cookies.

Nutritional Information per cookie (no frosting): 111 calories, 4.1 g carbohydrate (2 g dietary fiber, 0.8 g sugars, 1 g sugar alcohols), 11 g total fat (2.1 g saturated fat, 0 g trans fat), 20 mg cholesterol, 75 mg sodium, 15.4 mg calcium, 67 mg potassium, 1 mg iron, 14 IU Vit A, 2.3 g protein. Net carbs (not counting frosting): 2.1 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Sugar Free Cranberry Sauce (Jellied or Whole Berry)

Thanksgiving is approaching! I really like the taste combination of turkey with tart cranberry sauce. But, have you looked at the nutritional information on the back of a can of cranberry sauce? One-fourth cup contains an astonishing 28 grams of carbohydrate, mostly sugar!! Even a spoonful will derail your low carb plans and send your blood sugar skyrocketing. This recipe tastes just like traditional cranberry sauce, but only has 3.6g net carbs per serving. You can make it ahead, process it in a boiling water bath to seal your jars (which makes them shelf stable for a year), or simply refrigerate or freeze. Great idea for gift-giving to your low carb or diabetic friends and family, too!

Sugar Free Cranberry Sauce (Jellied or Whole Berry)

Makes three (8 oz) jars or 12 servings

Pulpy Cranberry Juice Ingredients:

12 ounce bag of fresh cranberries (or frozen), washed

1½ cups water

Cranberry Sauce Ingredients:

2 cups pulpy cranberry juice (see Step #3)

1 teaspoon calcium water (see Step #1)

2 tablespoons bottled lemon juice

1/4 cup liquid allulose or allulose honey (if not using, increase granulated allulose by an additional 1/4 cup)

1 teaspoon Pomona’s Universal Pectin

¾ cup granulated allulose sweetener 

1. Before you begin, prepare the calcium water. To do this, combine ½ teaspoon calcium powder (in the small packet in the box of Pomona’s Universal Pectin) with ½ cup water in a small jar with a lid.  Shake well. (Extra calcium water can be stored in the refrigerator indefinitely for future use.)

2. Wash your canning jars, lids and bands. Placed jars in a stock pot or canner, fill with water about 2/3 full, and bring to a boil. Boil for 10 minutes to sterilize your jars. Turn off the heat, cover, and keep jars in hot canner water until ready to use. Place lids and bands in water in a small sauce pan, cover and heat to simmer. Turn off heat and keep lids in the hot water until ready to use.

3. To make the pulpy cranberry juice that you will use as a base for your sauce, bring a package of cranberries and water to a boil and simmer, covered, on low until the berries burst and soften. Put the mixture through a food mill or strainer to remove all or most of the skins to create pulpy cranberry juice. (Optional, depending how chunky you want your sauce, see notes.*)

4. Measure and place the pulpy cranberry juice from the previous step into a sauce pan. Add 1 teaspoon calcium water and 2 tablespoons bottled lemon juice; mix well.

5. Measure the granulated allulose into a bowl. Thoroughly stir in the pectin powder until no lumps remain. Set aside.

6. Bring cranberry mixture to a full boil. Add the liquid allulose (or allulose honey) and granulated pectin-allulose mixture, stirring vigorously for 1 to 2 minutes to thoroughly dissolve the pectin.

7. Stir while the sauce comes back up to a boil. Once the sauce returns to a full boil that cannot be stirred down, boil for one minute and remove it from the heat. (If needed, skim any foam and discard.)

8. Fill hot jars to 1/4” from top. Wipe rims clean. Place a lid on each jar and then screw on a rim just until finger-tight. Put the filled jars into boiling water to cover. Boil for 10 minutes (add 1 more minute for every 1000 feet above sea level). Turn off heat and allow the jars to rest in the hot water for 5 minutes. (Note: If you don’t want to process the cranberry sauce in a boiling water bath, you can put it in the refrigerator once it is cooled and it will keep for three weeks. You can also freeze the sauce instead of canning it. For freezing, fill jars to 1/2 inch from top. To prevent cracking, freeze glass jars without a lid to allow for expansion, then screw on a lid once frozen. Defrost in the refrigerator before eating.)

9. Remove jars from hot water using a jar lifter tool and place them on a kitchen towel. Let the jars cool undisturbed for 12 to 24 hours. Check seals; lids should be sucked down and not move or click when pressed. Properly sealed jars can be stored at room temperature for one year. Once opened, refrigerate and consume within three weeks.

*Notes: If you want whole berry or chunky cranberry sauce, do not run all of the cooked cranberries through the food mill or strainer.

Nutritional Information for 1/4 cup: 14 calories, 4.9 g carbohydrate (1.3 g dietary fiber, 1.2 g sugars), 0 g fat, 1 mg sodium, 2.5 mg calcium, 5 IU Vit A, 5 mg Vit C, 0.1 g protein. Net carbs per serving: 3.6 grams

Photo and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Spiced Dutch Apple Jam

The weather is turning cooler and it’s apple picking season in Maine! Recently, I took a class at my Cooperative Extension Office where we learned to make Spiced Dutch Apple Jam. I had a wonderful time and learned a lot more about safe canning practices. But the recipe they used called for 7 cups of sugar! I came home and figured out that the amount of carbs per tablespoon was 16 grams! (That is equivalent to 4 teaspoons of sugar per tablespoon!!) With their recipe in hand, I went about making the necessary adjustments to make a batch that was sugar free. The final result is every bit as good as their recipe, but my recipe only has 2 grams of carb per tablespoon. This incredible jam tastes just like apple pie and is excellent on your low carb toast or spooned over low carb yogurt or ice cream. Also, share some with your keto friends! This makes an excellent gift for the holidays.

Keto Spiced Dutch Apple Jam

Makes four (8 oz) jars, 64 servings

4 cups apples, peeled, cored and diced small (about 5 medium apples)

1-1/4 cups allulose (or to taste)

2-1/2 teaspoons Pomona’s Universal Pectin (made especially for low sugar jams)

2 cups water

1/4 cup bottled lemon juice

3 teaspoons calcium water (see directions in Pomona’s Universal Pectin box)

1 teaspoon allspice

2 tablespoons + 2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

1. Prepare the boiling water canner. Put the canning rack on the bottom of a large pot, then heat the jars in simmering water until ready to use, or for at least 10 minutes to sterilize the jars. Wash the lids in warm soapy water and set aside with the bands until you are ready to use them. (If you don’t want to process your jars in a water bath, your jam can be stored in the refrigerator for several months.)

2. In a bowl, combine the allulose and pectin; set aside. Place 1-2 small plates into your freezer to get cold. (These will be used for the “cold plate” test later.)

3. Place the diced apples into a large stainless steel saucepan or non-reactive cooking pot (not aluminum). Add the lemon juice, water and calcium water to the pot with the apples. Add the allspice, cinnamon and nutmeg. Stir to combine. Bring to a rolling boil over medium to high heat stirring often. (A rolling boil is a vigorous boil that cannot be stirred down, but continues to boil even as you stir.)

4. Once the apple mixture has reached a rolling boil, gradually stir in the allulose/pectin mixture and continue to stir until the sweetener and pectin dissolves.

5. Bring the mixture back to a full rolling boil that cannot be stirred down. Set a timer and boil hard for one minute, stirring constantly. Remove from the heat and check the jam using a cold plate from your freezer to be sure it will gel properly when set. Spoon a small amount onto a cold plate and allow to sit for a few minutes. Run your finger through the mixture and if a skin has formed and the jam is starting to set up, you have reached the proper temperature.

6. Using a jar lifter, lift one jar out of the simmering water and place it on a towel or wooden cutting board. Ladle the hot jam into a hot jar using a canning funnel. Leave 1/4 inch of headspace at the top. Remove any air bubbles and wipe the top of the jar rim clean. Center a lid on the jar and apply the band, adjusting to fingertip tight. Place the filled jar into the boiling water canner, then repeat the process until all of the jars are filled.

7. Process the jars in boiling water for 10 minutes, adjusting for altitude (search online for an altitude adjustment chart). Turn off the heat and let the jars sit in the canner, uncovered, for five minutes.

8. Very carefully remove the jars with a jar lifter, lifting them straight up (do not tilt jar!) and place them on a clean towel. Don’t worry about any water on the lid, that will evaporate quickly. Let the jam cool for 12 to 24 hours. Check the lids for a seal, they should not flex when the center is pressed.

9. A properly processed and sealed jar of jam is shelf stable for 12 to 18 months. Refrigerate after opening.

Nutritional Information per tablespoon: 6 calories, 2.3 g carbohydrate (0.2 g dietary fiber, 1.1 g sugars), 0.1 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 0 mg sodium, 2 mg calcium, 11 mg potassium, 1 mg Vit C, 1 IU Vit A, 0 g protein. Net carbs per tablespoon: 2.1 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Peach Melba Loaf Cake

With my birthday coming up, I wanted to create a cake that highlighted my favorite seasonal fruits: peaches and raspberries! This cake is so easy to make and decorate. No need to fuss with layers. It is baked in a loaf pan, topped with a delicious peach buttercream frosting and then decorated with fresh fruit. What a beautiful and delicious way to end the summer!

Keto Peach Melba Loaf Cake

Makes 12 servings

Cake Ingredients:

3/4 cup + 2 tablespoons coconut flour (96 grams)

3/4 cup erythritol-based sweetener (I used LaKanto Monkfruit sweetener)

1/3 cup unflavored whey protein powder 

1 tablespoon baking powder

1/4 teaspoon salt

4 large eggs, room temperature 

4 large egg whites, room temperature 

1/2 cup unsalted butter, melted and cooled a bit

1/4 cup unsweetened coconut milk (or low carb milk of choice)

1 teaspoon vanilla extract

1 teaspoon almond extract

3/4 cup fresh peaches, skins removed and diced

1/3 cup fresh raspberries, cut into small pieces

Peach Buttercream Frosting:

4 tablespoons unsalted butter, room temperature 

1/2 cup erythritol-based confectioners sugar (either LaKanto Powdered or Swerve Confectioners)

4 ounces full-fat cream cheese, softened

2 tablespoons sugar free peach preserves (or apricot, if you can’t find peach)

1-2 drops yellow or orange food coloring (optional)

Garnish:

Raspberries and peach slices to decorate

Directions:

1. Preheat the oven to 325°F. Line the bottom and sides of a large loaf pan with parchment paper and grease the corners or any place not lined with the parchment paper sling.

2. In a medium bowl, whisk or sift together the coconut flour, sweetener, whey protein powder, baking powder and salt. Set aside.

3. In a large bowl with an electric mixer, beat the eggs, egg whites and extracts until light and fluffy. Add the melted butter, coconut milk and beat on medium-low until just incorporated. All at once, add the dry ingredients and beat until well blended. Fold in the chopped peaches and raspberries. The batter will thicken up as the coconut flour absorbs much of the liquid, which is normal.

4. Spoon the batter into the prepared loaf pan and spread to the edges and level the top with the back of a spoon or small offset spatula. Bake for 50 to 55 minutes in the preheated oven until top is golden brown and firm to the touch. It’s always a good idea to test the internal temperature of keto cakes and breads to better determine doneness. It should read between 206 to 210°F.

5. Remove from the oven and let cool for 25 minutes in the pan. If needed, run a sharp knife around the insides of the pan and lift the loaf out using the parchment paper sling. Remove and discard parchment paper. Cool cake completely before frosting.

6. For the icing, put the softened butter in a bowl with the confectioners sugar and beat with an electric mixer until very soft and smooth. Add the softened cream cheese and beat again until thick and pale. Add the peach or apricot preserves for a fruity flavor, if you like, and add a drop or two of yellow or orange food coloring if you want to turn it a pretty peachy color. This frosting can be kept at room temperature for about an hour, or you may chill the icing until it has firmed up a bit or for longer storage. Return to room temperature and stir before spreading over the top of the cake. Decorate the cake with extra fresh raspberries and peach slices. (It’s best to do this just before serving because the peach slices can discolor if added too far in advance.)

Tips: Ripe peaches work best in this recipe. If your fruit is under ripe, try keeping it in a brown paper bag with a banana to speed up the ripening process. The unfrosted cake keeps for a couple of days in an airtight container. Use a serrated bread knife to slice.

Nutritional Information per serving (1/12 of cake), with frosting, but not counting fruit garnish: 200 calories, 10g carbohydrates (3.9 g dietary fiber, 3.9 g sugars, 3 g sugar alcohols), 17.3 g total fat (10.8 g saturated fat, 0 g trans fat), 104 mg cholesterol, 231 mg sodium, 123 mg calcium, 73 mg potassium, 1 mg iron, 178 IU Vit A, 1 mg Vit C, 7 g protein. Net carbs per serving: 3.1 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission.

Creamed Kale and Eggs with Pesto

In the summertime, I have a small, backyard garden and kale is one of the most robust and easiest vegetables to grow! This baked egg dish is one of my very favorites and shows up on my breakfast table often while my kale is in season. As the kale bakes, it becomes crispy around the edges, similar to kale chips! The combination of flavors and textures makes this a deeply satisfying way to start the day.

Creamed Kale and Eggs with Pesto

Makes 1 serving

2 teaspoons olive or avocado oil

A large handful of fresh kale, washed and torn into pieces (you can substitute spinach or any leafy green)

2-3 tablespoons of heavy cream (or full fat coconut milk for dairy free)

Salt and pepper

2 eggs

2 tablespoons pesto (homemade or store bought)

1. Preheat the oven to 350°F.

2. In an 8 inch, oven proof skillet over medium heat, heat the oil and add the kale. As the kale wilts, toss it in the oil and season with salt and pepper.

3. Add heavy cream and stir to coat the kale. Create two wells and crack one egg into each well. Season the eggs with salt and pepper. Drizzle the pesto onto the top of the eggs and kale mixture.

4. Remove the skillet from the heat and bake in a 350° oven for seven minutes or until the eggs are done to your liking.

Nutritional Information per serving: 503 calories, 5.8 g carbohydrate (1.4 g dietary fiber, 0.6 g sugars), 48 g total fat (14.3 g saturated fat, 0 g trans fat), 414 mg cholesterol, 595 mg sodium, 156.5 mg calcium, 347 mg potassium, 3 mg iron, 42 mg Vit C, 1928 IU Vit A, 15.5 g protein. Net carbs per serving: 4.4 grams

Photo and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

No Sugar Added Keto Fruit Jam (Peach, Cherry or Strawberry)

I don’t eat a lot of fruit because of the high carb count. But one thing I really enjoy is a teaspoon or two of sticky, gooey jam on my low carb, keto bread. And there are times when I just want a peanut butter and jelly sandwich! In a previous post, I mentioned the excellent keto bread recipe that I found that has made my life normal again. (Click here for the keto bread recipe.) With the bread problem solved, it was now time for me to turn to finding the best keto jam. There are a couple of store brands that are acceptable, but they are watery, taste a little off and, frankly, are nothing like the real thing. Jam making is not really difficult, but it can have special challenges when not using real sugar. I have discovered that allulose is the very best sugar alternative when making fruit jam, with absolutely no aftertaste! My amazing keto jam recipe is easily adaptable to most fruits, with minor adjustments. I provide recipes for cherry, strawberry or peach, but you can change it up to create your favorite flavor!

Tips and Tricks for Sugar Free Jam:

* You must use a pectin made especially for low or no sugar jam. Look for Pomona’s Universal Pectin, which is easy to find in most grocery stores or online. Follow the directions in the package to make the calcium water, which is the secret ingredient to properly thicken sugar free jams and jellies.

* Regular jam made with sugar typically reaches a temperature of 220°F when it is ready to be ladled into the jars. With sugar-free jams, the mixture will not rise to this temperature (usually no more than between 212 to 215°F), so you will have to use the “cold plate test” to determine when it is cooked enough to gel properly. Before you begin cooking the fruit mixture, place one or more small plates into the freezer to get cold. When you think your mixture is ready, spoon a small amount onto the cold plate and let it sit for a few minutes. If it forms a skin and begins to thicken and gel, then the jam mixture is ready for canning.

* You can use fresh or frozen fruit to make jam. If using frozen, increase the amount to 6 cups of fruit and proceed with the recipe as directed.

* You do not have to process the finished jam in a boiling water bath, if you want to dig right in! Use sterilized jars, but place the finished jam in the refrigerator to set up and consume within 1-2 weeks. If you want to make your jam shelf-stable at room temperature for up to a year, you must follow the canning directions, always use new lids and submerge the filled jars in boiling water for 10 minutes and test to make sure it sealed properly (add 1 minute to boiling time for every 1000 feet above sea level). After it has cooled completely, check the lids for a seal. They should not flex when the center of the lid is pressed. A properly processed and sealed jar of jam is shelf-stable for 12-18 months. Refrigerate after opening and consume within 1-2 weeks.

The Recipes:

Each recipe yields about 3-1/2 cups

Cherry Jam:

5 cups of cherries, pitted (or 6 cups frozen)

1/2 cup bottled lemon juice

3 teaspoons calcium water (see Tips and Tricks section above)

1 cup allulose

2 teaspoons Pomona’s Universal Pectin powder

1 teaspoon cherry extract (optional), or to taste

Peach Jam:

5 cups peeled and chopped fresh peaches (or 6 cups frozen)

1/4 cup bottled lemon juice

4 teaspoons calcium water

1 cup allulose

2 teaspoons Pomona’s Universal Pectin powder

Strawberry Jam:

5 cups fresh, chopped strawberries (or 6 cups frozen)

1/4 cup bottled lemon juice

4 teaspoons calcium water

1-1/3 cups allulose

2 teaspoons Pomona’s Universal Pectin powder

1/2 to 1 teaspoon strawberry extract (optional), or to taste

Directions:

1. Prepare the boiling water canner. Put the canning rack on the bottom of a large pot, then heat the jars in simmering water until ready to use, for about 10 minutes. Wash the lids in soapy, hot water and set aside with the bands until you are ready to use them. (Do not boil the lids, but you can leave them in very hot water until you’re ready to use them.)

2. In a bowl, combine the allulose and pectin powder; set aside.

3. Prepare the fruit by peeling, pitting and chopping into chunks, whatever is required, and measure out the required amount (either 5 cups fresh fruit or 6 cups frozen). Put the fruit in a large pot over medium heat. Add the lemon juice and calcium water and stir. Bring to a boil, then use a potato masher to crush up the fruit to the desired consistency. If you like your jam chunky, then leave larger pieces of fruit. Bring to a rolling boil and, if needed, skim the foam and discard.

 

4. Gradually stir in the allulose/pectin mixture and continue to stir until the sweetener and pectin dissolves.

5. Bring the fruit mixture to a full rolling boil that cannot be stirred down. Boil hard for at least one minute, stirring constantly. Remove from the heat and skim any additional foam off the top if necessary. To test for the proper consistency, use the “cold plate test” as described in the Tips and Tricks section above.

6. Using a jar lifter, lift one jar out of the hot water and place it on a towel or wooden cutting board. Ladle the hot jam into the hot jar using a canning funnel. Leave 1/4 inch of head space at the top. Remove any air bubbles and wipe the jar rim with a paper towel or a clean cloth. Center a lid on the jar and apply the band, screwing it down until it is just fingertip tight. Repeat the process with the other jars until all of the jars are filled.

7. Process the jars in boiling water for 10 minutes, adjusting for altitude (add 1 minute to boiling time for every 1000 feet above sea level). Turn off the heat and let the jars sit in the canner, uncovered, until the water stops boiling or for several minutes. Very carefully remove the jars with the jar lifter, lifting them straight up (do not tilt jars as you lift them) and place them on a clean towel. You can gently blot any excess water from the top of each jar with a kitchen towel, but do not press down on the lid.

8. Let the jars cool undisturbed for 12 to 24 hours. You will hear a popping sound as the jars cool and create a vacuum seal. This is normal. After 12-24 hours, check the lids for a proper seal, they should not flex when the center is pressed. If any jars did not seal properly, you may put them in the refrigerator and use the jam immediately or you can reprocess them with a new lid.

Nutritional Information for Cherry Jam (2 teaspoons): Calories: 8 / 2 g carbohydrate / 0 g dietary fiber / 0 g fat / 0 g protein

Nutritional Information for Peach Jam (2 teaspoons): Calories: 6 / 2 g carbohydrate / 0 g dietary fiber / 0 g fat / 0 g protein 

Nutritional Information for Strawberry Jam (2 teaspoons): Calories: 4 / 1 g carbohydrate / 0 g dietary fiber / 0 g fat / 0 g protein

Photos and recipes by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission.

Keto Lemon Curd and Goat Cheese Spread

The other day I went to a party and the hostess served a delicious spread that was lemon curd topped with goat cheese that she had picked up at the Farmer’s Market. It was really good! Traditional lemon curd is mostly sugar, so I couldn’t do more than sample it at the party. I came home and, the very next day, made myself some sugar-free lemon curd using my easy, microwave method and topped it with plain, soft goat cheese. If you are not a fan of goat cheese, like my husband, you can blend together a combination of cream cheese and ricotta to replace the goat cheese. The taste is very similar, but it is even creamier and more spreadable. This makes a wonderful appetizer served with low carb crackers or spread it on your keto toast or pancakes for breakfast.

Keto Lemon Curd and Goat Cheese Spread

Makes 1 1/2 cups

1/2 cup (or more) sugar free Microwave Keto Lemon Curd (click here for the recipe)

Topping:

8 oz. plain, soft goat cheese

OR

Process in a food processor until smooth:

4 oz. cream cheese, softened

1/2 cup whole milk ricotta cheese

A pinch of salt

2 drops monkfruit extract or stevia (optional)

1/8 teaspoon vanilla extract (optional)

1. Allow the lemon curd to set up and cool completely in the refrigerator. To prevent a skin forming on the top, place plastic wrap directly on the lemon curd as it cools.

2. In a small glass serving bowl, spread the cooled lemon curd on the bottom of the bowl. Depending on the size of your bowl, you will use 1/2 cup or more. You want the lemon curd to come up the side of the bowl about 1/4th of the way. (I put mine into three 4 oz. Mason jars because I didn’t plan to serve it all at once, see photo below.)

3. Carefully, spoon in the goat cheese or the cream cheese/ricotta mixture and smooth the top with the back of a spoon or an offset spatula. Cover and store in the refrigerator until ready to serve.

Nutritional Information per 2 tablespoons: 102 calories, 1.9 g carbohydrate (0 g dietary fiber, 0.4 g sugars, 0.4 g sugar alcohols), 9.7 g total fat (6.2 g saturated fat, 0 g trans fat), 41 mg cholesterol, 50 mg sodium, 31.6 mg calcium, 25 mg potassium, 96 IU Vit A, 2.3 g protein. Net carbs per serving: 1.5 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Strawberry Milk

I have a confession to make: When I was young, I loved Nestle’s Strawberry Milk powder to make strawberry milk. I still enjoy the flavor, but don’t want all the sugar and carbs. I created this recipe to satisfy my craving for something sweet, nostalgic and bursting with fresh strawberry flavor!

Keto Strawberry Milk

Makes 1 serving

3 ripe medium strawberries

8 oz. Keto Dairy Milk, click here for recipe (or unsweetened almond or coconut milk)

8 drops monkfruit extract or liquid Stevia, to taste

1/4 teaspoon vanilla extract

1/2 teaspoon strawberry extract

2 tablespoons heavy whipping cream

1. Place the strawberries, low carb milk of choice, monkfruit sweetener and extracts into a blender and blend on high until the strawberries are completely incorporated into the milk mixture.*

2. Add heavy cream and blend on low until incorporated. Pour into a glass and enjoy!

*Alternative Suggestion: If you’d like to turn this into a breakfast or meal replacement smoothie, add a scoop of protein powder to the blender in step 1.

Nutritional Information per serving (entire recipe): 251 calories, 3.7 g carbohydrate (0.7 g dietary fiber, 2.8 g sugars), 24.1 g total fat (15 g saturated fat, 0 g trans fat), 90 mg cholesterol, 146 mg sodium, 141.9 mg calcium, 84 mg potassium, 121 IU Vit A, 6.2 g protein. Net carbs per serving: 3 grams

Photo and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

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

Photo and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

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

Photo and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

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. 

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

REAL Keto Fettuccine Pasta Made with Coconut Flour

I was gifted with a pasta maker for Mother’s Day! After experimenting with several keto pasta noodle recipes I saw online, frankly I was very disappointed because they were nothing more than whisked eggs, maybe thickened with a bit of cream cheese or fiber powder, that had been spread thinly and baked into a big, flat plain omelette. It went through the pasta maker just fine and looked like egg noodles, but really tasted like scrambled eggs. The egg noodles were so fragile, they broke apart when I tried to twirl them on my fork. It was disappointing, to say the least. This only spurred me on to create a REAL pasta noodle dough that can go through the rollers of a pasta maker (or you can cut them with a knife or pizza cutter), be boiled instead of baked and tastes like real pasta, but without the carbs and won’t impact my blood sugar. I’ve been experimenting and perfecting this recipe for a couple of weeks and, I’m happy to say, these high-fiber, low carb pasta noodles far exceed my expectations with only 3.8g net carbs per serving! I can see a lot of delicious pasta dishes in my future. And look! These keto noodles can be twirled on your fork!!

REAL Keto Fettuccine Pasta Made With Coconut Flour

Makes 2 servings

2 tablespoons oat fiber (NOT oat flour!)

2 teaspoons psyllium husk powder (I recommend Terrasoul brand)

1/4 teaspoon xanthan gum

1/8 teaspoon salt, or to taste

3 tablespoons coconut flour, plus 1-2 teaspoons as needed to make a cohesive ball of dough

1 large egg

2 egg whites

More coconut flour for dusting

1. Whisk together the oat fiber, psyllium husk powder, xanthan gum, salt and 3 tablespoons coconut flour in a small bowl until no lumps remain.

2. Place the egg, egg whites and dry ingredients into a mini food processor or regular food processor and process until all the ingredients are incorporated and the mixture is smooth. Allow the mixture to sit in the food processor and absorb liquid for 10 minutes. Process again, adding more coconut flour if needed, 1 teaspoon at a time, until the dough comes together into a ball. Remove the ball of dough from the food processor onto a board, silicone mat or your kitchen counter that has been dusted lightly with coconut flour.

Note: The uncooked pasta dough can be made ahead, wrapped in plastic wrap and set aside at room temperature if you plan to cut and eat your noodles in a few hours. (If you want to make your noodles ahead and store them for longer, I suggest cooking them first. See storage directions below.)

3. With a rolling pin, roll out the dough until it is thin enough to go through a pasta maker roller at the widest setting (*see note below for how to make noodles without a pasta maker). Then adjust the roller to the next thinner setting and run the dough through again. If needed, dust the dough very lightly with coconut flour between each pass to prevent sticking. (Be aware that this pasta dough is more delicate than regular pasta dough made with flour, so don’t roll it too thin.)

4. When the dough is the thickness you like, run it through a fettuccine or linguine-width roller/cutter to create noodles. (I have found that the wider, fettuccine-style noodles are much sturdier than narrow, spaghetti or angel hair. For best results, cut your noodles about 3/8” to 1/4” wide.)

5. Drop the noodles into rapidly boiling water that has been seasoned with salt and boil for 30 seconds or less. These noodles cook quickly! The color will change slightly, becoming whiter, to indicate it is done. Do not overcook!! (It is especially important that you do not overcook narrower noodles because, when overcooked, they might get too soft and begin to break apart.)

6. Drain immediately and serve with your favorite sauce. Just like any fresh noodle pasta, this keto pasta is best eaten right away.

Storage: Cooked and drained noodles can be stored in an airtight container in the refrigerator for up to two days. To reheat, drop the noodles into your favorite sauce that has been heated until hot and gently toss, coating the noodles with the sauce, until the noodles are just heated through.

* If you do not have a pasta maker, roll the dough very thinly (1/8” or so), then roll the dough, jelly roll style, and cut with a sharp knife into noodles to the width you desire. Or use a pizza cutter to cut the dough into noodles.

Nutritional Information per serving (1/2 recipe): 118 calories, 16.7 g carbohydrate (12.9 g dietary fiber, 2.7 g sugars), 5.1 g total fat (3.1 g saturated fat, 0 g trans fat), 93 mg cholesterol, 252 mg sodium, 16.4 mg calcium, 89 mg potassium, 1 mg iron, 40 IU Vit A, 9.1 g protein. Net carbs per serving: 3.8 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Sweet and Sour Panfried Tilapia (or Sole)

This Asian-inspired, sweet and sour fish is a quick and very tasty meal! I first saw something similar to this dish in an Asian cookbook, but of course it contained flour, breadcrumbs and sugar. This recipe has been revamped to include keto ingredients, making it a perfect choice for a low carb diet. If fish is not your thing, you can replace the fish fillet with a thin chicken cutlet. Serve the fried fish and sauce over cooked riced cauliflower or radishes that have been cut into matchsticks and sautéed in a pan with onions.

Keto Sweet and Sour Panfried Tilapia (or Sole)

Makes 4 servings

2 tablespoons water

2 teaspoons rice vinegar

2 teaspoons soy sauce (or gluten free tamari sauce)

2 tablespoons no-sugar-added ketchup (I use Primal Kitchen brand)

3/4 teaspoon toasted sesame oil

2 teaspoons allulose or monkfruit sweetener

1/4 teaspoon cornstarch (or a pinch of xanthan gum)

1 large egg

1/3 cup unflavored whey protein powder

1 cup pork rind Panko

Salt and pepper

4 tilapia fillets (or sole), between 1 and 1-1/2 pounds

3 tablespoons refined coconut oil or avocado oil for frying

1. Make the sauce: In a small saucepan over low heat, stir together the 2 tablespoons water, rice vinegar, soy sauce, ketchup, sesame oil, allulose and cornstarch or xanthan gum. (If the sauce is too thick, add a little water to thin it out a bit.) Set aside.

2. In a shallow bowl, whisk the egg. Spread the whey protein powder and pork rind Panko on two separate plates. Season the whey protein powder with salt and pepper. Set up your dipping station in the following order: whey protein powder, beaten egg, then followed by the pork rind Panko.

3. Just before frying, pat the fish fillets with a paper towel to remove any excess moisture. Dip them first into the seasoned whey protein powder and shake off any excess, then the egg, and finally in the pork rind panko, coating evenly each side.

4. Heat a large, nonstick frying pan over medium-high heat until hot and add the refined coconut oil or avocado oil. Swirl your pan around to distribute the oil evenly in the pan. Add the fish and fry the first side about 4 minutes until golden. Very carefully, turn the fish fillets over and fry on the second side 3 to 4 minutes until golden. Serve immediately with the warm sauce.

5. Serving Suggestion: Serve the fried fish and sauce over cooked rice cauliflower or radishes that have been cut into matchsticks and sautéed in a pan with onion.

Nutritional Information per 1 fish fillet with sauce (no vegetables): 334 calories, 2.6 g carbohydrate (0 g fiber, 0.7 g sugars), 10.5 g total fat (3 g saturated fat, 0 g trans fat), 123 mg cholesterol, 447 mg sodium, 35.7 mg calcium, 377 mg potassium, 1 mg iron, 50 IU Vit A, 35 g protein. Net carbs: 2.6 grams.

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not copy without the author’s permission.

Keto Lemon Soufflé Pancakes

Earlier this week, I saw a recipe online for lemon soufflé pancakes. Of course, they contained flour and sugar. I adapted that recipe to make these keto pancakes, which I am sure are just as delicious as the original recipe. They are so delicate and light, almost like feasting on a cloud! They can be made ahead, then stored between wax paper or parchment paper in the refrigerator. Reheating them is a quick and easy process. Some people, as soon as they see that egg whites need to be whipped, turn away from a recipe. I can assure you that whipping egg whites is very easy, especially when you add a little cream of tartar which stabilizes them and prevents them from being overwhipped. I find it easier to separate eggs when they are at room temperature, but it’s not necessary. Be sure to separate each egg over a small bowl to catch the whites, then add the whites to your larger mixing bowl before cracking the next egg. The only trick is to make sure there are no bits of egg yolk (or oil) in the whites! Besides that, use a clean bowl, clean beaters and it’s easy-peasy!

Keto Lemon Soufflé Pancakes

Makes 6 servings (2 pancakes each)

3 large eggs, separated

1/8 teaspoon cream of tartar

2 tablespoons avocado oil

1/8 teaspoon salt

2 teaspoons baking powder

1 cup 4% cottage cheese (not low fat)

1 tablespoon sugar free maple syrup

2 tablespoons lemon juice

1 tablespoon lemon zest (or 2-3 drops lemon essential oil for low oxalate)

2 tablespoons coconut flour

Warm sugar free maple syrup, for serving

1. Beat the egg whites and cream of tartar until stiff, then set aside.

2. Combine in a food processor or blender the egg yolks, oil, salt, baking powder, cottage cheese, sugar-free maple syrup, lemon juice, lemon zest and coconut flour, blending until smooth. Pour the batter into a bowl and fold in the egg whites with a rubber spatula until no more white streaks remain.

3. Melt a teaspoon of butter and a teaspoon of avocado oil in a non-stick skillet over medium heat. Swirl around to coat the skillet. Drop batter by spoonfuls onto the greased skillet. (Make the pancakes about 4 inches across. A smaller pancake is easier to flip than a larger one.) Cook the first side for about three minutes until nicely browned. Very carefully, flip the pancakes and brown the other side. Please note that these pancakes are very delicate, so take your time and be gentle as you flip them.

4. Serve with the warmed sugar-free maple syrup. These pancakes can be stored in the refrigerator, layered between sheets of wax paper or parchment paper, for up to two days. To reheat, place them on a wire rack that is set inside a rimmed cookie sheet. Place in a preheated 250° oven for about 15 minutes.

Nutritional Information per 2 pancakes (based on recipe making 12 pancakes): 129 calories, 4.1 g carbohydrate (1.3 g dietary fiber, 0.8 g sugars), 9.2 g total fat (2.8 g saturated fat, 0 g trans fat), 98 mg cholesterol, 354 mg sodium, 149.2 mg calcium, 88 mg potassium, 1 mg iron, 58 IU Vit A, 3 mg Vit C, 8 g protein. Net carbs per serving: 2.8 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate author’s permission.

The Ultimate Keto Grilled Cheese Egg in a Nest

I have recently discovered the best keto bread recipe I’ve ever tried! (Click here for the recipe.) Now, I have real bread that I can use in a variety of ways in my meals. I have always loved Egg In a Nest, but this recipe takes it a step further. It has all the best flavors of a grilled cheese and tomato sandwich with Egg In a Nest! By itself, it makes a great quick and easy meal. Of course, you can use any keto bread that you like in place of homemade, but be aware the nutritional information may change depending on the bread you use.

The Ultimate Keto Grilled Cheese Egg In a Nest

Makes 1 serving

2 slices of keto bread (I used this recipe for Cloud Bread Loaf)

1 teaspoon yellow mustard

2 teaspoons butter, softened (I prefer salted butter)

1 slice tomato

1 ounce sliced cheese (I prefer sharp cheddar)

1/2 teaspoon olive or avocado oil

1 egg

Salt and pepper to taste

1 ounce shredded cheddar cheese

Equipment Needed: small biscuit cutter

1. Spread the mustard on both slices of the bread, on the side that will become the inside of the grilled cheese sandwich. Spread the softened butter on both sides of the bread, on the sides that will become the outside of the grilled cheese sandwich.

2. Place one slice of bread, butter side down, on a small plate or cutting board. Top with cheese and place the remaining slice of bread, butter side up, onto the cheese. Use the small biscuit cutter to cut a hole in the center of the cheese sandwich. Save the center circle to be grilled along side the Egg in a Nest.

3. If your tomato slice is larger than the hole you created, use the biscuit cutter to make it the correct size. You want it to fit inside the circle.

4. Place the cheese sandwich, with the hole in it, into a non-stick skillet (I start with a cold skillet). Drizzle 1/2 teaspoon of oil into the hole, then insert the tomato slice into the hole. Season with salt and pepper to taste. Crack an egg over the tomato slice and again season the egg with salt and pepper. Turn the heat to low (or medium-low). Cover the skillet with a lid to trap the heat and help melt the cheese. Grill until the bread has browned nicely. At the same time, grill the round cheese sandwich that you cut from the center.

5. With a spatula, carefully flip the sandwich and continue grilling on the second side until the bread has browned and the egg is done to your liking. (Again, I like to cover the skillet to trap the heat.) Flip the small round cheese sandwich and brown the second side, as well.

6. Remove the Egg In a Nest and the round grilled cheese sandwich to a serving plate. Sprinkle the shredded cheese over the Egg In a Nest and serve! YUM!

Nutritional Information per serving (made with 2 slices Cloud Bread Loaf): 603 calories, 3.6 g carbohydrate (2.4 g dietary fiber, 2.9 g sugars), 49.8 g total fat (20 g saturated fat, 0 g trans fat), 428 mg cholesterol, 690 mg sodium, 466.9 mg calcium, 254 mg potassium, 533 IU Vit A, 3 mg Vit C, 3 mg iron, 36.7 g protein. Net carbs per serving: 1.2 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission.