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Keto Cinnamon Rolls - Yeast Free

September 09, 2018
•



Soft and sweet keto cinnamon rolls. These are a yeast free roll and while delicious they arent exactly like raised cinnamon rolls. but take 1/4 the time to make. Check the raised cinnamon rolls recipe as well.




Make sure your dough is absolutely uniform without streaks of almond flour or cheese. The pan below was a bit too large so I moved them to a smaller pan, you want as a little empty space as possible so they run into each other and puff up rarther than spread out.




The number one trick is to bake at high heat to encourage them to rise and set rather than flatten out and spread too much and not to over bake so they dont develop any crunch or hard bottoms. Using parchment paper or good nonstick baking pan will also make removal easier.
Yield: 12

No Yeast Keto Cinnamon Rolls

prep time: 20 minscook time: 15 minstotal time: 35 mins

ingredients:

  • 12 oz shredded mozzarella 
  • 2 cups almond flour (200 g)
  • 2 tsp baking powder 
  • 3 tbsp whey protein isolate 
  • 3 tablespoons cream cheese(60g)
  • 4  tbsp erythritol - for sprinkling over dough 
  • 1 egg
  • ¼ stick butter softened 

Filling 
  • 1.5 tbsp cinnamon 
  • 4-6 tbsp erythritol (depending on your sweetness preference)

frosting 
2 tbps butter, softened 
6 tbps cream cheese 
1-2 tbsp powdered erythritol (taste it for sweetness)

instructions:

Preheat your oven to 400 degrees

Melt the mozzarella and cream cheese until very liquid like and running off a spoon

Mix the almond flour, egg, baking powder, erythritol for the dough, and whey protein until well combined
Add the melted mozzarella and cream cheese and mix thoroughly until well combined and you have completely uniform dough. 

Turn out the dough and roll between two sheets of plastic or parchment paper until you have a large flattened rectangle, it may be easier to make 2 rectangles 

Mix the remaining eryhtritol and cinnamon mixture

Spread the rectangle with softened butter and a sprinkle of the erythiritol and cinnamon mixture 

slice into about 2-2.5" horizontal strips and then roll those strips into cylinders. 

Pack the cylinders of dough into a baking pan, the smaller the baking pan the better, you want them to just fit with a tiny bit of space between them, I used an 8X8 pan, the touching dough will force them to rise instead of spread 
Bake at 400 degrees for 12-15 minutes. You want the dough to be golden on top and just barely set. Over baking will make for crunchy/hard cinnamon rolls instead of puffy and soft like we're aiming for. 


Frosting 
Mix all of the frosting ingredients gently until uniformly combined and spread on the cinnamon rolls, it'll melt into a glaze if the rolls are warm or remain a thick frosting if spread on while rolls are cool. 

NOTES:

If you don't have whey isolate the same amount of oat bran or double that amount of almond flour would also work.
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Keto Chocolate Raspberry Tart

September 03, 2018
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This chocolate tart is very rich and luxurious with a beautiful mouth feel and a wonderfully buttery shortbread crust. Topped with sweet and tart raspberries its the perfect end of summer treat. I dusted my tart with a bit of powdered Swerve to compliment the tart berries. Raspberries are the perfect Keto fruit at only 5g of net carbs per 100g (About 2/3 of a cup). Makes sure to use a good quality sugar free semi-sweet chocolate or use unsweetened chocolate bar and sweeten it yourself. 




I highly suggest cutting this into 8 or nine slices and sharing with friends. It last 5 days in the fridge and even freezes quite well, I would guess around 2-3 months.



Dairy free (or with dairy) rolls

prep time: 15 minscook time: 2 hourtotal time: 2 hours and 15 mins

ingredients:

1/2 cup of very cold butter cut into cubes 
1.5 cups finely blanched almond flour 
1/4 cup coconut flour 
1/4 cup erythritol 
1/4 cup golden flaxmeal 
1 egg

Instructions:

1. In the bowl of a food processor combine the coconut flour, almond flour, erythritol and flax meal and then pulse a few times until well combined. 

2. Add the chilled butter and pulse 1-3 times very briefly until the mixture forms the texture of course crumbs then remove from the mixer. 
3. Dump the dough mixture into another bowl and gently stir in single egg 

4. Turn the dough out into your tart tin, it will be very wet, place plastic wrap or a piece of parchment paper over the dough press the bottom of a cup / glass onto it to flatten the dough and push it to the side and up the sides of the tart pan. 

5. Blind bake (bake without filling) the crust for 15-20 minutes until just set and lightly brown. Cool completely on the counter or in the fridge. 

Filling 
1. Prepare a double boiler or if you don't have one bring a pot of water to a boil and place a heat proof wide bowl over the pot, making sure the water does not touch the bottom of the pot. Place the chocolate in the pot and pour the cream over the top. Stir the chocolate often until thick and shiny and completely free of unmelted lumps.

2. Let the filling cool until near room temperature, it should not be hot to the touch but not so cool that its solid. Pour filling into the cool crust and let it set up for around 1 hour.
3. Dot the finished tart with raspberries in a circular pattern then sprinkle the entire thing with a very light dusting of powdered swerve. I used a tea strainer to dust.

4. Slice into 9 pieces and serve. 


NOTES:

If you'd like to use unsweetened chocolate or don't have access to unsweetened chocolate chips buy an unsweetened baking bar of chocolate and chop it into small pieces. Substitute the unsweetened chocolate bar for the chocolate chips and add 2 tbsp of erythritol (more or less to taste) to the cream when you add it to the pot of chocolate.
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Ultimate Flour Free Low Carb Brownies

September 02, 2018
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Cake is great, cake is wonderful, I have many great things to say about the fluffy light yet moist texture of cake and yet none of those qualities should come within a country mile of a brownie. I'm team fudgey brownie all the way and these are exactly that, a tad bit chewy, rich and chocolaty.  The key to these brownies is in the ingredients. Make sure you're using a  good rich cocoa (I use a dutch processed cocoa which is why they are so dark brown and rich in chocolate flavor). You also must use a granular sugar substitute, it is vital for the texture. Erythritol is king here but xylitol, allulose ( a granulated raw sugar, Truvia and swerve (which are erythritol based) also work here. 

For a great twist try adding unsweetened chocolate chips (I like Lilly's and Hershey's and some chopped toasted hazelnuts.  The flavor profile reminds me of the sinfully delicious, super unhealthy chocolate spread of my high carb days. 





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The BEST Keto Pizza Crust

August 29, 2018
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Yes, this is the best Keto pizza. It's the best because the dough has the yeast flavor, crisp, bread like consistency of real pizza, or as close as you can really come to it and still stay in ketosis. It's not as heavy as fathead pizza nor as prone to burning. It can be rolled for chew or thin for crispy thin crust. You can bake it or cook the entire thing on the stove top. That's right, there's less than 10 minutes between you and crispy, cheesy, fresh pizza and you dont even have to heat up the oven.



I often make a double batch of dough whenever I make this pizza. If you roll and cook the dough then put a ziplock bag with parchment between the crust you'll have individual size pizza crust all ready for a quick week night meal.



Toppings.
Go wild! This makes rather small individual pizzas so make sure not to over load the dough so it doesnt become limp. The next biggest source of crabs after the crust is going to be the pizza sauce but you don't have to spring for the $7 a bottle, low carb, holy grail of pizza sauce here (Rao's). You're only using a scant 2 tbsp maximum per individual pizza which will contribute negligible carbs no matter what brand you use, just avoid brands with additional added sugars. You can always make a quick white sauce by gently heating 1/2 cup of heavy cream with 1/4 cup parmesan and a clove of garlic. Bring your cream and garlic clove to a simmer, whisk in the parmesan and stir until it melts and the sauce thickens.

Nutrition facts are for the crust only as topping choices are wildly different in carb counts 
white pizza with chicken, pesto, red onion and bacon

My family usually does a make your own pizza bar with this crust so we can all get what we want on personal pizzas. All of the topping left overs get baked into my delicious and easy pizza frittata the next day. Alternatively I save some crust for the next morning and make breakfast pizzas! The sky is the limit here.



Yield: 4

Keto Pizza Crust

prep time: 10 minscook time: 15 minstotal time: 25 mins

ingredients:

1 egg
200 g almond flour 
2 tbsp cream cheese (Or dairy free cream cheese like Kite Hill brand)
1/2 tsp of kosher salt 
1 packet of instant yeast 
1/4 cup of warm water 
1//2 tbsp of sugar or honey (This small amount of sugar adds negligible carbs as most will be metabolized by the yeast during rising) 

instructions:

1. Add the yeast to the warm water and let it bloom for around 5 minutes. If the yeast doesnt become bubbly and foamy then it's dead and you need to start over. Water should be just warm to the touch.
2. In a food processor or large bowl add the dry ingredients and whisk to combine.
3. Add the egg, yeast mixture and cream cheese if using  and mix thoroughly or pulse to combine. 
4. Knead the dough on your work surface a few times to ensure everything is combined, you an add a bit of almond flour if its very sticky. Avoiding adding too much so your dough isn't tough. 
5. Place dough in a Ziploc bag or wrap in plastic wrap to let it rest for 1 hour for puffy, chewier pizza which will  raise and puff a bit from the action of the yeast ,. For pizza right this second you only need to wait 5 minutes for the flour absorb any additional water.  
6. To roll out the dough split it in half and then in half again. Place the quarter between two pieces of parchment paper and roll out gently until its the desired thickness. Roll the edges in about 1/4" all the way around the circle to create a crust if desired. 
7. Place the dough in a nonstick skillet with no oil over medium high heat and cook for around 45 seconds total, flipping halfway through. You want some light golden brown spots without any charring. 
8. You can add the toppings right in the pan and cover it with a lid to heat them through. alternatively you can broil the toppings in your oven or bake the entire pizza at 375 degrees, or until the pizza is brown and crisp.  If you broil your toppings you might have to quickly pan fry the bottoms of the pizza to stop them from getting soggy 


Remember this nutrition information is for the crust only and to calculate your own topping carb count.
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Carb Free Chicken Tenders

August 29, 2018
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This was my kid's first repeated request since I moved her to a ketogenic diet. I rarely if ever made chicken fingers before keto. Fried chicken, of any variety, was a messy affair with breading stations and splattering grease. I also never fed Keto Kid a lot of junk food, she could have a burger or chicken strips if we went out to eat but we didn't make those kinds of foods at home. With all of the kid friendly food that has left our house since we went Keto, there has been some redesigning of the rules around food, like having chicken tenders whenever we please. Keto Kid approves.






There is somewhat of a breading station but luckily its only two steps but the best part of this recipe is eliminating the frying aspect. They are baked on a tray cutting down on mess and time spent in front of a hot stove. Make sure to get your bread crumbs very finely broken. I suggest either buying pork panko (expensive) or running them through your food processor for a minute or two and making your own. A rolling pin works too but you'll end up with some larger crumbs that don't coat as evenly.


Yield: 4 

Chicken Tenders

prep time: 5 minscook time: total time: 5 mins

ingredients:

1 egg
1 lb chicken tenders 
1 6oz bag of pork rinds, very finely crushed 
1 tbsp all purpose salt free seasoning (I use Trader Joe's all purpose seasoning)
salt and pepper to taste 

instructions:

1. Preheat your oven to 375 degrees.
2. Dry the chicken tenders with a piece of kitchen paper then sprinkle generously with seasoning and set aside.
3. Whisk the egg in a shallow bowl
4. Very finely crush a bag of pork rinds either in your food processor or by bashing the bag with a rolling pin or a can until they are a fine and uniform consistency. 
5. Dredge each chicken piece in the egg, getting rid of any extra, then dip in the pork rinds and press down, rolling it to cover each side. Alternatively, I  like to drop the chicken pieces one at a time into the bag of pork rinds and shake vigorously to coat. Make sure to do the chicken pieces one at a time to prevent clumping from extra moisture and to throw away any remain pork rinds in the bag as they have come into contact with the raw chicken.
6. Bake for around 15 minutes until tenders are crisp and fully cooked.


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Beer Battered Low Carb Fish

August 29, 2018
•
Crispy, salty, crunchy and golden brown. This battered fish is everything I missed since becoming keto. I don't want to try and sell deep fried fish to you as a health food but these ingredients are as wholesome as you can possibly get while still get sinful tasting fried foods. This batter can be used on formed ground chicken nuggets, shrimp, chicken and vegetables all with good results.



The number one thing you want to remember is use the right temperature oil, too high and it will scorch and too low the batter wont turn golden brown and the fish will be soggy and greasy. Hot oil really helps lock the batter in place instantly so you dont get too many floating drops of batter in your oil.


Serve this delicious fried fish any way you like. Fill low carb tortillas with shredded cabbage, pico di gaillo and white sauce for fish tacos. Douse with liberal salt and malt vinegar and dip into tartar sauce for a refreshing chips and dip experience (don't forget to whip up a batch of my jicama chips). Serve to kids with ketchup.  Add this fish to a low carb bun with remoulade, pickles and tomato for a classic po boy sandwich.





Serve immediately or refrigerate for up to two days. These reheat the best in a toaster oven or oven.

To freeze simply fry your fish, flash freeze it until hard on a cookie sheet in the freezer, then wrap in foil or plastic wrap, seal in a bag and date. You can keep these on hand for up to three months.


Beer Battered Fish

prep time: 5 minscook time: 10 minstotal time: 15 mins

ingredients:

1 egg
1/2 cup almond flour 
1/2 cup whey protein isolate 
1 cup sparkling water or low carb beer (you can use water but it won't be exactly as light)
1.5 lbs firm white fish (try cod)

instructions:

1. Cut your fish into 1" thick batons (length is not an issue but you dont want your fish too thick)
2. Marinate your fish in seasonings of your choice for at least 1 hour and up to 4. Mexican spices for tacos, pepper and salt for simple fried fish or a fish seasoning like old bay are all good choices.
3. Whisk the almond flour, whey protein isolate and egg until well combined. This mixture will be thick and hard to incorporate. Start to slowly mix in your liquid of choice (water, sparkling water or a low carb beer) in until the mixture loosens and resembles a pancake batter, I tend to use just about half a cup, you definitely won't need the entire cup of liquid. If you put a spoon in your batter and pull it out it should be just thin enough for an even coating all across the spoon without lumps or clumps. If your batter is any thinner it will simply run off of the fish and ruin your frying oil. Add your liquid very slowly so you don't over add but if you do just add a tablespoon of almond flour, followed by a tablespoon of whey powder until its reached desired consistency. 
4. Add enough oil to at least cover half the fish (about .5 inches) to the bottom of a heavy pan. I got the absolute best results in cast iron. The ability of cast iron to heat quickly and hold onto heat ensures the batter sticks to the fish and cooks perfectly. Make sure your oil is hot but not scorching, a drop of batter should sizzle immediately but not blacken and float to the surface a few seconds after being dropped in. If your drop of batter sinks then let the oil continue coming up to temperature over medium high heat and then try again.
5. Using tongs gently dip the fish into the batter being sure to coat every inch. Gently tap the fish against the batter bowl to remove excess batter and then lower into the hot oil. Cook for 2-3  minutes per side until golden and crisp an the fish is cooked through. 
6. Remove the fish from the oil with a slotted spoon or tongs and let dry on paper towels that will absorb the oil. 
7. Sprinkle lightly with flaked sea salt and serve. 

NOTES:

I typically make this using cod but you can use whatever firm white fish you have on hand. I stay away from tilapia because its often too soft in my opinion and much of it is farm raised in dubious conditions. Aim to eat wild caught sustainable seafood whenever possible.

Make sure to use a good healthy frying oil. I used leaf lard (from pork) for this but avocado oil or tripple filtered coconut oil would also work here. You don't want to use olive oil as the heat is too high here. If you use a small pan and fry in batches you wont have to use (and dump) a lot of oil. Make sure not crowd your pans or your fish will be soggy or greasy from overcrowding.
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Keto Bagel Dogs

August 28, 2018
•

My low carb bagel dogs are my ultimate portable keto treat. I take them (sneakily)into movie theaters, on play dates with keto kid, to the beach, just about anywhere. The everything bagel seasoning is completely optional but I love the salty / crunchy bite that they lend to the bagel dogs. The dough is classic fathead dough with my two secret ingredients to make it bake up better and eliminate some of cheese aftertaste you sometimes with fathead recipes.






This is what one of the eight rectangles looks like before rolling the hot dog up, I like the dog poking out of both ends as they get crisp and just look very nice. Notice that my dough is uniform in color and texture. This is because I use my faithful Kitchen Aid mixer to mix the dough. It comes together in less than a minute and you don't end up with sticky bowls and hands or streaky dough with cheese visible or visible almond flour. Fast mixing also means the cheese doesn't cool very much.





Storage 
You can refrigerate these for 3 days or freeze. I would not freeze the unbaked dough, bagel dogs all the way through then place on a sheet pan with parchment paper and place in the freezer until they harden. Then wrap in plastic and or tin foil and then store in a ziplock bag. Use within 2 months.

 Yield: 8

Bagel Dogs

A delicious portable keto treat using fathead dough
prep time: 15 minscook time: 10 minstotal time: 25 mins

ingredients:

8 hot dogs (I use organic uncured beef hot dogs or organic turkey hot dogs)
1.5 cups  low moisture shredded mozzarella cheese 
1.5 cups almond flour (Use a fine blanched almond flour) 
1 egg 
2 tbsp cream cheese 
1 tbsp erythritol 
2 tbsp oatbran 
2 tsp baking powder 
2 tbsp bagel seasoning (I use Trader Joe's everything seasoning) or sesame seeds

instructions

  1. Preheat your oven to 375 degrees 
  2. Line a baking sheet or pan with a silicone mat or parchment paper. 
  3. Remove the hot dogs from their package and dry them with a piece of kitchen paper. 
  4. In a small nonstick skillet combine the mozzarella cheese and cream cheese and melt over slow heat. Stir often until fully melted an runny but not at all browned (use low heat). You can alternatively do the melting step in the microwave in 30 second burst, stirring between intervals. 
  5. Add almond flour, baking powder, erythritol, and oat bran to the bowl of a mixer or a glass bowl if you're using a hand mixer or spatula. Add the egg and mix thoroughly. Pour in the fully melted (It should run off a spatula) cheese mixture and then beat on low until fully combined or stir with a spatula. 
  6. Scoop the dough out and give it a gently knead on the counter. You can use a light mist of oil on your hands to keep the dough from sticking. Letting the dough rest for 2 minutes as well will also make the mixture less sticky, but you want to put warm dough into the oven. If the cheese is too cool it won't have the elasticity to puff up when you put it in the oven.  
  7. Place a piece of parchment paper down, then the dough, then another piece of parchment paper
  8. Roll the dough into a 1/4" thick large rectangle. Trim the very ends of the rectangle to make them straight and even.
  9. Run your knife down the middle of the dough, cutting it in half, then cut again in the opposite direction to make quarters, cut the quarters in half again to have 8 equal rectangles.
  10. Place a single hot dog horizontally across a piece of dough and roll gently until its fully wrapped. Roll the fully wrapped hot dog gently against your counter surface to even out the seam.
  11. Line the wrapped hot dogs up evenly on your cookie sheet then make a small bowl of hot water or 1 tbsp of heavy cream and dip a pastry brush into it and lightly dampen the surface of each bagel dog. Sprinkle bagel seasoning lightly over and press down
  12. Bake for 10-15 minutes or until just golden brown. 

NOTES:

If you can't find bagel seasoning a mixture of sesame seeds, garlic salt and granulated garlic is a good substitute. 

Erythritol is optional. It doesn't make the bread sweet at all but I find that it cuts the cheesiness of the fathead dough. 

The oat bran is also optional, it makes the bread puffier in my experience and improves the texture. Oatbran is pure fiber and is NOT the same as oatmeal, oat flakes or oat flour which are all high in carbs.




















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Trader Joe's Haul 

















August 18, 2018

•





I let Keto Kid pick out her own food (within limits) here are her selections and ratings









1. organic blueberries

2. Emerald brand nuts

3. Organic apples

4. Asher's sugar free chocolate (9/10) - by far the best sugar free chocolate we've ever tried. Comparable to a fine European chocolate

5. Trader Joe's organic yogurt

6. Trader Joe's green olives

7. Protein cakes (5/10) These are quite dry in my opinion, not something I would purchase again Keto Kid gives them a (8/10)

8. Southern Recipe cracked black pepper and salt pork rinds (8/10) - much better than any national brand but not as good as Epic brand in my opinion.

9. Organic baby carrots

10.  Crispy Broccoli Florets

11. CHOMP brand grassfed beef sticks (7/10)  These have a wonderful flavor but slightly bouncy / rubbery texture. Still completely enjoyable but I have had better.





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Keto Carrot Cake Waffles

















August 01, 2018

•









 When I came up with these wonderful waffles I was actually halfway to choosing a much less healthy, totally non keto muffin for breakfast. My oh so sweet friend stopped by to chat and just happened to leave behind two of the most gigantic, moist and fluffy muffins that were completely covered in delicious buttery crumble. I decided she could leave them because my daughter absolutely loves blueberry muffins but the longer they sat on the coffee table, the more I could hear them literally screaming to me. The first thing I did was make a pot of coffee to cover the smell and then set about to make some blueberry waffles to combat the craving.



I gathered my dry ingredients and threw open the fridge door only to discover that my daughter had eaten every single blueberry.  Since I was already completely stuck on the idea of something sweet for breakfast I scoured the refrigerator and came across cream cheese and decided on a sweet frosting. From there I kept adding until I developed the carrot cake waffle. They have all the ingredients that give carrot cake its classic flavor (minus the sugar bomb of raisins) but also have protein, healthy fats and very few carbs.



Don't bother leaving the frosting off unless you absolutely hate delicious cream cheese frosting. The nutritional information below reflects the 1 large waffle (all four pieces) and the frosting only contributes 1 carb to to the dish. Indulge in frosting for breakfast, you deserve it.







Yield: 4



Carrot Cake Waffles



A sweet version of my classic keto waffles with a sweet cream cheese frosting



prep time: 5 minscook time: 10 minstotal time: 15 mins





ingredients:





4 tbsp coconut flour



4 eggs 



4 oz (half a block) of cream cheese 



2 tbsp goldenflax meal (or oatbran) *optional 



1 tbsp of erythritol 



1 tbsp melted butter or coconut oil 



2 tsp baking powder 



1/2  of one carrot, gratted 



2 tsp cinnamon 



1/2 tsp ginger 



1/2 tsp nutmeg 



4 tbsp of pecans (optional) 







Icing 



4 tbsp cream cheese 



1 tbsp powdered erythritol (or sweetener of choice) 



1 tbsp of butter 



1 tsp vanilla extract 















Instructions



Directions


    

  1. Mix all of the waffle ingredients in either a jar large enough for a stick blender or in your blender and blitz until fully combine. Mixture should be a little thinner than traditional pancake or waffle batter. You can add a few splashes of unsweetened nondairy milk to thin your waffles. 
    2. 

  2. For crispier waffles spray your waffle iron between each waffle. 
    3. 

  3. Ladle a small amount of waffle batter in and close the lid. Cook until your waffle maker's light goes off or until you see steam stop coming out of the waffle maker, whichever comes first. 
    4. 






For the icing


    

  1. For the frosting beat the cream cheese, butter , vanilla and confectioners sugar substitute with a whisk until just combined. I pipped mine with a rose tip but you can always just put a dollop in the middle of your waffles with a spoon.
    2. 










NOTES:


Make sure your waffles have cooled a bit before adding the frosting or it will melt into a glaze - unless glaze is your kind of thing, then put the icing on immediately.





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