Monday, May 23, 2022

REAL Keto Fettuccine Pasta Made with Coconut Flour

REAL Keto Fettuccine Pasta
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!!

You can twirl these keto noodles!
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.

REAL Keto Pasta Dough
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.)

Run the dough through the rollers of the pasta maker
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.)

Cut the dough into fettuccine noodles
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.)

Boiled pasta keto noodles are sturdy enough to twirl on a fork!
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.

Serve with your favorite sauce
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. 



Thursday, April 14, 2022

Keto Sweet and Sour Panfried Tilapia (or Sole)

Keto Sweet and Sour Panfried Tilapia
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

Pork Rind Panko
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.

Dipping Station
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.

Keto Sweet and Sour Tilapia with radishes
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.

Sunday, April 10, 2022

Keto Lemon Soufflé Pancakes

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.

Lemon Pancakes
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.

Saturday, March 26, 2022

The Ultimate Keto Grilled Cheese Egg in a Nest

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

Ingredients needed
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.

Make 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.

Cut tomato to fit hole
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.

Place tomato in hole and top with egg
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.

Flip Egg In a Nest
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.

Grilled Cheese Egg In a Nest
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.

Saturday, March 19, 2022

Strawberry and Mascarpone Cream Cake

Strawberry Mascarpone Cream Cake
Last month, my mother celebrated her 86th birthday! It was my privilege to make her birthday cake so, of course, I wanted it to be extra special. This cake is not only delicious, it is extraordinarily beautiful being topped with sliced strawberries arranged in a flower design. I know you will WOW your family and guests whenever you serve this spectacular dessert! Mascarpone cream makes a wonderful frosting for any cake but, paired with strawberries, it is especially bright and refreshing. Perfect for a spring occasion!

Strawberry and Mascarpone Cream Cake
Makes one 8” cake (8 servings)

Cake:
48 grams coconut flour (about 7 tablespoons, lightly scooped and leveled)
6 tablespoons granulated erythritol sweetener (I like LaKanto Monkfruit Classic)
2-1/2 tablespoons unflavored whey protein powder 
1-1/2 teaspoons baking powder
1/8 teaspoon salt
3 large eggs
1/4 cup unsalted butter, melted and cooled
1/4 cup unsweetened coconut or almond milk
1 teaspoon vanilla extract

Mascarpone Cream Filling:
1-1/4 cups heavy whipping cream, cold
1/2 cup powdered erythritol sweetener 
1 teaspoon vanilla extract
8 oz. Plain, unsweetened mascarpone cheese, softened but still chilled

Topping:
About 1 quart fresh strawberries, leaves removed and sliced thinly lengthwise

1. Make the Cake: Preheat the oven to 325°F. Grease an 8 inch* cake pan well. Line the bottom with parchment paper and grease the paper.

2. In a medium bowl, sift together the coconut flour, sweetener, whey protein powder, baking powder and salt or whisk until no lumps remain. In a large bowl and using an electric mixer, beat the eggs, melted butter, coconut milk and vanilla extract until well combined. Add the dry ingredients and beat just until there are no lumps and the batter is smooth.

3. Pour the batter into the prepared pan and spread to the edges. Smooth the top. Bake about 30 minutes or until lightly browned around the edges, the top is slightly firm to the touch and a toothpick comes out clean. Do not over bake.

4. Remove from the oven and let cool in the pan for 10 minutes, then run a sharp knife around the inside of the pan and flip the cake out onto a wire rack to cool completely before frosting.

5. Make the Mascarpone Cream: Add the heavy whipping cream, powdered sweetener and vanilla extract to a large mixer bowl and whip on high speed until soft peaks form. Add the mascarpone cheese to the whipped cream and whip until stiff peaks form. It will happen fairly quickly.

6. Assemble the Cake: Spread or pipe the mascarpone cream thickly onto the cake. Arrange the strawberry slices on top of the mascarpone cream, starting from the outside edge and working to the center, overlapping slightly to create a flower pattern.

Flower Design with strawberries
7. Cover loosely with plastic wrap and refrigerate. About 30 to 40 minutes before you plan to serve, remove the cake from the refrigerator and allow to sit at room temperature. Slice with a large, sharp knife. For a clean, pretty slices, wipe your knife between each cut.

Slice of Strawberry Mascarpone Cream Cake
*Notes: It’s important to use an 8 inch cake pan to achieve the proper height to your cake layer. If you use a 9 inch pan, bake for a shorter period of time. The result will be a thinner cake, resembling a tart more than a cake.

Nutritional Information per serving (1/8th cake): 376 calories, 10.7 g carbohydrates (3 g dietary fiber, 2 g sugars, 3.5 g sugar alcohols), 36.3 g total fat (21.8 g saturated fat, 0 g trans fat), 163 mg cholesterol, 174 mg sodium, 91.2 mg calcium, 97 mg potassium, 237 IU Vit A, 1 mg iron, 6.4 g protein. Net carbs per serving: 5.2 grams

Photos and recipe by Kathy Sheehan, copyright 2022
All rights reserved. Please do not duplicate without the author’s permission. 

Thursday, March 10, 2022

Keto Carbonara (Made with Egglife Wrap Noodles)

Keto Carbonara (Made with Egglife Wrap Noodles)
I recently made Carbonara using three Egglife wraps that I cut into thin strips using a pizza cutter. The result was very good! I have to admit that this idea of using Egglife wraps as noodles is not my own. I saw a post on Facebook that inspired me. I thought it was ingenious! So, I tried it with my homemade carbonara recipe and I like the way it turned out. The Egglife wraps, by themselves, are pretty plain. They do not impart much flavor, so using them as a wrap in anything other than a breakfast burrito is not appealing to me. But when cut into thin strips, I think they make a pretty good egg noodle substitute. I will definitely be trying this again in other recipes that call for egg noodles, such as stroganoff. This recipe is convenient and quick to throw together anytime you need a “fast food” dinner. (To find out where you can buy Egglife Wraps in your area, check out the Store Locator on their website here.)

Keto Carbonara (Made with Egglife Wrap “Noodles”)
Makes 1 generous serving (or two side dish servings)

3 plain Egglife Wraps, cut into thin strips
2 ounces pancetta, cut into small cubes (or bacon)
2 cloves garlic, minced
1 egg
6 tablespoons grated Parmesan cheese
Ground black pepper to taste

1. In a small, heavy saucepan, boil some water. Cut three plain Egglife wraps into thin strips using a pizza cutter or sharp knife, about the width of fettuccine noodles; set aside. In a small bowl, whisk together one egg and 6 tablespoons of grated Parmesan cheese. Add pepper to taste; set aside.

Egglife Wraps
2. In a skillet, sauté 2 ounces of cubed pancetta until it has rendered its fat and is beginning to brown. Add two finely chopped or minced cloves of garlic and stir until fragrant. Remove from heat.

3. Once the water has boiled, drop the Egglife ”noodles” into the water for 15 seconds. Reserve about 1/4 cup of the boiling water. Drain the noodles and set aside.

4. To the now empty, but still hot saucepan, add the sautéed pancetta, including any rendered fat. Add the egg/Parmesan mixture and a little bit of the reserved hot water and whisk into a sauce. (Only add enough water to create a smooth, but still slightly thick sauce.) Add the drained Egglife noodles and toss until the noodles are well coated. Serve immediately.

Nutritional Information per entire recipe (1 generous serving): 521 calories, 3.5 g carbohydrate (0.2 g dietary fiber, 0.2 g sugars), 35 g total fat (14.8 g saturated fat, 0 g trans fat), 258 mg cholesterol, 1761 mg sodium, 446 mg calcium, 336 mg potassium, 1 mg iron, 139. IU Vit A, 43 g protein. Net carbs per serving: 3.3 grams

Photo and recipe by Kathy Sheehan, copyright 2022
All rights reserved. Please do not duplicate without the author’s permission. 

Wednesday, March 2, 2022

Keto Creme Brûlée

Keto Creme Brûlée
Creme Brûlée is one of my all-time favorite desserts! Before going keto, every time I’d see it on a menu, I just had to order it. I thought it was too complicated to make at home, so I never even tried. I am delighted to tell you that it is very simple, really! This elegant dessert will impress your family and friends. I suggest that if you’re making it for a mixed crowd (some low carbers and some guests that are not), go ahead and make the custards sugar free for everyone. No one will be able to tell the difference, I promise! Then, when it’s time to torch or broil the sugar topping, use LaKanto or another erythritol-based sweetener for your low carb, keto guests and regular sugar for those that do not follow a sugar free diet. Admittedly, the burnt sugar topping made with an erythritol-based sweetener doesn’t have the “hard crack” that is classic. It has a softer crack, but trust me, the burnt sugar flavor combined with the velvety custard is just as delightful and satisfying as a brûlée made in the traditional way. I worked for weeks perfecting this recipe, experimenting and testing. I had to eat a lot of brûlées until I got it just right…but someone had to do it! Enjoy the brûlée of my labors; I think you’ll be pleased.

Keto Creme Brûlée
Makes 6-8 servings (depending on the size of your ramekins)

Custard:
3 cups heavy cream, divided
1/2 cup allulose (*see notes, if you can’t find allulose)
A pinch of salt
4 egg yolks
1 whole large egg
8 drops monkfruit extract or stevia drops
2 teaspoons vanilla bean paste (or 3 teaspoons pure vanilla extract, not imitation)

Sugar topping:
6-8 teaspoons erythritol-based granulated sweetener (do not use allulose for topping, it doesn’t harden)

1. Boil about 1 to 2 quarts of water, depending on the size of your baking pan, and have it ready to use for the water bath.

2. Preheat oven to 300°F. Adjust the rack to the lower middle position.

3. Add half of the heavy cream (1 and 1/2 cups), allulose and a pinch of salt to a heavy saucepan and turn to medium high. Heat, stirring to dissolve the allulose until you see tiny bubbles forming around the edges and just beginning to simmer. While you are heating the cream mixture, place the remaining 1 and 1/2 cups of cream in the refrigerator to stay chilled.

4. As the cream is heating up, place the egg yolks, egg and monkfruit extract or stevia drops to a bowl or large glass measuring cup and whisk vigorously until well combined. (If you do not have vanilla bean paste, add 3 teaspoons of vanilla extract to the eggs and whisk.)

5. Once the cream is heated, remove from the heat and slowly pour into the egg mixture, whisking the eggs the entire time as you add the hot cream. This will temper the eggs so the custards do not “break” or scramble when baked. Add the chilled 1 and 1/2 cups of cream you set aside in the refrigerator and whisk well. Add the vanilla bean paste, if using and, once combined, pour into 6 to 8 ramekins and set inside an oven-safe baking dish. I like to use a 13” x 9” glass Pyrex baking pan but, if you don’t have one, use whatever high-sided baking pan that you have, even a roasting pan will do. Arrange the ramekins so that they are not touching and have a little space between each other.

6. Carefully pour the boiling water in the pan, about halfway up the sides of the ramekins. Place the baking pan in the preheated oven and bake for 25 to 30 minutes, or until the internal temperature reaches between 170 to 175°F. (If you are using shallow ramekins or small ramekins, the baking time should be reduced to 20 to 25 minutes.) The custard will slightly jiggle in the center when shaken. Remove the ramekins from the water bath and place on a wire rack. Leave at room temperature for 15 minutes. Place in the refrigerator for at least four hours or overnight. Once the custards are cooled sufficiently, you may cover them loosely with plastic wrap and return them to the refrigerator, until they are quite chilled and the custard is set.

Torched Creme Brûlée
7. Once ready to serve, sprinkle 1 teaspoon of the erythritol-based sweetener evenly over the top of each ramekin, tilting it from side to side, until a thin layer covers the entire surface. Using a kitchen torch, caramelize the erythritol until browned and bubbly. Return the dessert to the refrigerator, uncovered, for 30 minutes until the sweetener has hardened. (If you do not have a kitchen torch, you may broil the brûlées in the oven for a few minutes until the sweetener is browned and caramelized. Because the broiling method heats the entire custard, you may need to cool the ramekins in the refrigerator for longer until the topping hardens and the custard is cool again.)

*Notes: Allulose or Bocha Sweet are the best sweeteners to use in the custard because they do not have the “cooling effect” of erythritol and they will not recrystalize when cooled. If you cannot find either of these products, you may use a powdered erythritol-based sweetener instead, such as Swerve Confectioners or Powdered LaKanto Monkfruit Sweetener. The cooled custard may not be as creamy, but the taste will be similar.

Butane Torch from Hardware store
You can purchase a Butane Torch online or at a hardware store (look in the electrical or plumbing section). Follow the directions that come with your torch to fill with butane, which usually must be purchased separately. I bought a small torch at the hardware store (see photo above). It works just as well as a larger Kitchen Torch, although I have to refill it more often if I plan to caramelize more than 3-4 desserts at a time. If you have a large family or guest list, you might be happier with a larger torch. But, since it’s just me and my husband most of the time, the small torch works fine.

Creamy Custard of the Creme Brûlée
Nutritional Information per serving (based on recipe making 6 servings): 446 calories, 4.6g carbohydrate (0 g fiber, 0.3 g sugars, 4 g sugar alcohols), 51 g total fat (29 g saturated fat, 0 g trans fat), 329 mg cholesterol, 76 mg sodium, 19.4 mg calcium, 26 mg potassium, 536 IU Vit A, 2.8 g protein. Net carbs per serving: 0.6 grams

Photos and recipe by Kathy Sheehan, copyright 2022
All rights reserved. Please do not duplicate without the author’s permission. 

Wednesday, February 16, 2022

French Style Stirred Scrambled Eggs with Smoked Salmon or Bacon

French-Style Stirred Scrambled Eggs
I eat eggs nearly every morning for breakfast, so it can get boring after a while! I always love trying new ways to prepare eggs and make my breakfast more exciting. I came across this technique for making soft, silky, decadent scrambled eggs and I am in love! The trick is to cook them over low heat and stir them constantly with a whisk. As soon as they are beginning to set and are still soft, remove them from the heat. I think this is going to be one of my very favorite ways of preparing eggs from now on!

French-Style Stirred Scrambled Eggs with Smoked Salmon or Bacon
Makes 2 servings

4 large eggs
1/8 to 1/4 teaspoon salt, to taste
1/8 teaspoon white pepper (or black pepper), or to taste
3 tablespoons heavy cream, divided
1 ounce smoked salmon, diced (or 2 slices cooked bacon, diced)
1 tablespoon unsalted butter

Optional Garnishes: chopped fresh chives or other herbs, diced tomato, flaked sea salt

1. In a bowl, whisk together the eggs, salt, pepper and 1 tablespoon of heavy cream.

2. Place a nonstick skillet over low heat and add the unsalted butter. When the butter is melted, swirl it around in the pan. Add the eggs and stir with a whisk continuously until just set, but still soft. Stir in the remaining 2 tablespoons of heavy cream. Remove from the heat and divide evenly into two serving bowls or ramekins.

3. Top with the diced smoked salmon or bacon and any other garnishes you desire. Drizzle with a tiny bit of additional heavy cream and serve immediately.

Stirred Scrambled Eggs with Bacon and Tomato
Nutritional Information per serving (1/2 recipe): 286 calories, 1 g carbohydrate (0 g dietary fiber, 0.4 g sugars), 24.9 g total fat (12.2 g saturated fat, 0 g trans fat), 421 mg cholesterol, 556 mg sodium, 60.1 mg calcium, 165 mg potassium, 2 mg iron, 309 IU Vit A, 15.2 g protein.

Photos and recipe by Kathy Sheehan, copyright 2022
All rights reserved. Please do not copy without the author’s permission.

Wednesday, February 9, 2022

Burrata with Strawberry and Balsamic

Burrata with Strawberry and Balsamic
With Valentine’s Day coming soon, you might find this easy recipe perfect to serve as a special appetizer, breakfast or dessert. Only three ingredients needed! Burrata cheese is a thin layer of fresh mozzarella wrapped around a creamy center. It’s perfect served with savory ingredients, but is also excellent with this combination of sweet strawberries and tangy balsamic vinegar. Choose a sugar-free strawberry jam that has no more than four carbs per tablespoon. My favorite is No Sugar Added Strawberry Jam made by Good Good. Stir it up and use it like a sauce. Then drizzle balsamic over all. You can serve this with low carb crackers or it’s excellent eaten directly from a spoon!

Burrata with Strawberry and Balsamic
Makes 2 servings

1 (4 oz.) Burrata Cheese Ball (can be purchased in the cheese section)
1 tablespoon No Sugar Added Strawberry Jam
1 teaspoon balsamic vinegar

Burrata Cheese
1. Place the Burrata cheese ball on a serving plate and allow it to sit at room temperature for at least 15-20 minutes. 

2. Stir the sugar free jam to loosen it up and spoon over the top of the cheese ball. Drizzle 1 teaspoon of balsamic vinegar over all. Enjoy!

No Sugar Added Strawberry Jam by Good Good
Nutritional Information per serving (1/2 cheese ball with toppings): 145 calories, 4.4 g carbohydrate (0 g fiber, 0.9 g sugars), 12 g total fat (8 g saturated fat, 0 g trans fat), 40 mg cholesterol, 121 mg sodium, 0.6 mg calcium, 3 mg potassium, 6 g protein. 

Recipe by Kathy Sheehan, copyright 2022
All rights reserved. Please do not duplicate without the author’s permission.

Sunday, February 6, 2022

Grilled Sauerkraut

Grilled Sauerkraut
Many years ago, my husband and I had a wonderful meal at Morse’s Sauerkraut, a restaurant in Waldoboro, Maine. Along side the excellent bratwurst and schnitzel, we were served the most unbelievable grilled sauerkraut! This was new to us and it is a dish we have never forgotten, although the restaurant has been closed for several years. This recipe was inspired by this delicious side dish. It’s very quick and simple to make using fresh sauerkraut that you can purchase at the grocery store in the refrigerated section. The result is flavorful, with a touch of sweetness from the caramelized onion. It is one of my favorite side dishes to serve with brats, sausages and kielbasa. 

Grilled Sauerkraut
Makes 2 servings

1/2 onion, thinly sliced
2 slices precooked bacon, chopped
2 tablespoons avocado oil or refined coconut oil
1/2 pound fresh sauerkraut (found in the refrigerated section), drain well and pat dry with paper towels
1 tablespoon unsalted butter
Ground pepper to taste
A pinch of salt, only if needed

1. Heat your pan on medium-high heat. You may use a nonstick or cast iron pan. When it is hot, add the oil and onion, stirring often until softened and starting to brown.

Saute the ingredients until browned and crispy
2. Add the bacon and sauté until beginning to crisp. Stir in the drained sauerkraut, making sure to stir often to prevent burning. When the sauerkraut starts to brown and becomes slightly crisp, add the butter and stir until melted. Continue to cook until the sauerkraut reaches the desired level of browning. Season with pepper and salt to taste. Serve warm.

Nutritional Information per serving: 188 calories, 7 g carbohydrate (4.3 g dietary fiber, 1.2 g sugars), 16.1 g total fat (5.6 g saturated fat, 0 g trans fat), 25 mg cholesterol, 1030 mg sodium, 10.2 g calcium, 95 mg potassium, 54 IU Vit A, 16 mg Vit C, 3.5 g protein. Net carbs per serving: 2.7 grams

Photos and recipe by Kathy Sheehan, copyright 2022
All rights reserved. Please do not duplicate without the authors permission.

Monday, January 17, 2022

Keto Chicken and Cauliflower Rice Soup

Keto Chicken and Cauliflower Rice Soup
Sometimes when you’re sick, the only thing that sounds good is a warm bowl of soup. When I was recently ill, that’s the only thing I was craving! I looked through my cupboard to try and find the lowest carb soup in a can. I found a chicken rice soup with 12 g per cup and, because I was in no shape to make a homemade pot of soup that day, I ate it…and was very disappointed. There was very little chicken, lots of rice and even more potatoes! My blood sugar soared through the roof, much more than a serving of 12 carbs should have caused. The next day I was determined to make my own soup! And it turned out so delicious, very comforting and I ate it over the next several days as I recovered. Cauliflower rice in this recipe tastes and has the same texture as real rice! The broth was richer and more flavorful than anything you’ll find in a can. The real trick to this recipe is to brown the chicken, skin side down, in the Dutch oven or saucepan until crispy and a fond collects in the bottom of the sauce pan. Then, once you add the rest of the ingredients and broth, the fond is incorporated into the soup adding exceptional flavor. I hope you find this recipe as comforting as I did, especially on a sick day.

Keto Chicken and Cauliflower Rice Soup
Makes about 6 servings

12 ounces bone-in chicken thighs with skin (2 large thighs or 3-4 smaller)
2 carrots, diced
1/2 onion, diced
1 large rib celery, diced
1/4 teaspoon salt
1 clove garlic, minced
3/4 teaspoon dried thyme
1/2 teaspoon poultry seasoning
4 cups chicken stock or bone broth
2 cups frozen cauliflower rice, thawed
Salt and pepper, to taste

1. In a large Dutch oven or large, heavy saucepan, place the bone-in chicken thighs skin side down and heat over medium heat for eight minutes or until the skin has rendered its fat and is crispy. Turn the chicken over and continue cooking for another five minutes. Remove the chicken to a plate to rest while you continue making the soup.

2. Add the carrots, onion and celery to the saucepan, along with about 1/4 teaspoon of salt, and sauté until the vegetables are tender crisp and the onion is translucent. Add the garlic, thyme and poultry seasoning and stir for 30 seconds. Add the chicken stock and, with a wooden spoon, scrape the bottom of the pan until the accumulated fond is incorporated into the broth.

3. Add the chicken back into the pan and bring to a simmer. Cover and gently simmer the soup for 45 minutes. Test the temperature of the chicken with a probe thermometer. It should be at least 175°F. Remove the chicken from the pan and onto a plate to cool. Add the cauliflower rice to the soup and stir. Turn off the heat and allow the soup to sit, covered, while the chicken cools.

4. Once the chicken is cool enough to handle, remove the skin and bones from the chicken and discard. Cut the chicken into bite-size pieces and return the chicken to the pot. Reheat the soup, adding salt and pepper to taste. Simmer gently for 10 minutes before serving. Enjoy and get well! (This soup can be stored in an airtight container in the refrigerator for up to four days.)

Bowl of Chicken and Cauliflower Rice Soup
Nutritional Information per serving (1 cup): 150 calories, 4.7 g carbohydrate (1.5 g dietary fiber, 2.5 g sugars), 6.2 g total fat (1.7 g saturated fat, 0 g trans fat), 54 mg cholesterol, 414 mg sodium, 27.9 mg calcium, 214 mg potassium, 1 mg iron, 819 IU Vit A, 16 mg Vit C, 18.3 g protein. Net carbs per serving: 3.2 grams

Photos and recipe by Kathy Sheehan, copyright 2022
All rights reserved. Please do not duplicate without the author’s permission.