Angela Coleby: Rosemary Goats Cheese crackers

Goats Cheese Rosemary Crackers – 2 Net Carbs
Published on July 13, 2017 at Shirley Yates low carb food blog.

These delicious goats cheese crackers are flavoured with fresh rosemary and make a great gluten free and low carb cracker to have alongside with a dip.

Course: Appetizer
Servings: 12 Crackers
Author: Angela Coleby
Ingredients
1/2 cup (56g) coconut flour
1 teaspoon baking powder
4 tablespoons butter
2 tablespoons Rosemary, fresh
6oz (168g) Goats cheese.

Instructions
Put all ingredients into a food processor and blitz until smooth.
Spoon the mixture onto a piece of parchment paper, then place another piece on top. Gently roll out the dough until about 1 cm thick.
Cut out with a cookie cutter or shape by hand.
Place onto a baking tray lined with parchment paper.
Bake for 18-20 minutes until firm and golden.
Allow to cool or place in the fridge overnight for best results.
Recipe Notes
Makes 12 crackers
Nutritional Info per cracker – 99 Calories, 8g Fat. 4g Protein, 4g Total Carbs, 2g Fibre, 2g Net Carbs

Slow Cooker Sugar-free Pulled Pork

can of diet coke on The Diabetes DietRegular readers will know—I’m upfront about my addiction to a certain fizzy drink. I have, however, never cooked with it before*.

Fair enough. Why would I? I’ve seen recipes that use the regular version for glazing ham or even chocolate cakes. I did try something this weekend though, using the sugar-free kind. I love pulled pork—it’s the most flavoursome thing you can do with the meat. It’s cheap, easy and a crowd-pleaser. I’ve yet to meet anyone who’s tried it and didn’t love it.

Most recipes quote quite a bit of sugar in the sauces for pulled pork. My version uses a big fat zero, unless you include the natural sugars in onions and tomatoes. Try it and see!

Slow Cooker Sugar-Free Pulled Pork

  • Servings: 6
  • Difficulty: easy
  • Print

  • 1.5-2kg pork shoulder
  • 1 tin chopped tomatoes
  • 1 can diet cola
  • 3 tbsp hot smoked paprika
  • One small onion, finely chopped
  • 100ml cider vinegar
  • 1tbsp rape seed or olive oil
  • 2 cloves garlic, crushed
  • Salt and pepper

Cut the skin off the pork shoulder. Slice into strips and put it in the fridge. This will make your crackling.

Heat a wok or large frying pan and add the pork shoulder. Sear all over. Place in your slow cooker and top with boiling water. Mix in two tablespoons of the paprika and cook on slow for 10 to 12 hours.

Half an hour before the pork finishes cooking, heat your oven to 200 degrees. Mix the pork strips with a little salt and half a tablespoon of the paprika. Place on a wire rack over a tray and cook at the top of the oven.

Make the sauce 15 to 20 minutes before you want to serve your pork. Blend the onion, tomatoes and garlic together and add half a tablespoon of paprika. Heat the oil in a saucepan and add the tomato mix with the vinegar and the diet cola. Bring to the boil turn to a simmer and cook for 15 minutes. The sauce should be a little thicker, and smooth.

Remove the pork from the slow cooker, place in a rectangular dish and use two large forks to shred. Add the sauce and mix well. You’ll need plenty of salt and pepper.

Serve with the crackling and home-made coleslaw.

About 5g carbs per portion.

 

 

*Partly thanks to those conspiracy theories that went round in the 90s about Gulf War Syndrome.

Natural low carb store: Chocolate cake

 

Ingredients

9 Eggs (medium)
300g Dark Chocolate (minimum 72% cocoa)
150g Inulin Powder
70g Unsweetened Cocoa Powder
30ml Double Cream
1 tsp Vanilla Extract

Method

(makes approx. 18 servings)

Pre-heat the oven to 140°C. Melt the chocolate in a heat proof bowl over hot water (bain-marie) then stir through the double cream. Whilst the chocolate is melting separate the egg yolks and egg whites into two bowls. Whip the whites to form soft peaks. Combine the egg yolks with the inulin very gently (do not mix). Add the melted chocolate mixture to the egg yolks then sift in the cocoa powder and add the vanilla and combine together. Fold in the egg whites. Pour into a large round spring form cake tin (buttered if non-stick or lined if not) and place in the oven for 40 minutes. Remove and allow to cool so the cake comes away from the sides of the tin slightly. Serve with berries and a dollop of cream!

Sausage, Pepper and Red Lentil Casserole

Plate of sausage casserole on The Diabetes DietProving once again, a low-carb diet can be plant-based*, I bring you the sausage, pepper and red lentil casserole!

My ‘beef’ (see what I did there) with the hi-jacking of the term ‘plant-based’, is that it’s assumed to mean vegan, whereas I’d argue you can eat meat, fish and eggs and still have most of your diet made up of plants.

Sausages and lentils have a long dating history. The French twin them together for cassoulets as lentils soak up meat juices and add cheap bulk to a dish. Bulk’s important to me. Who wants a small bowlful of food when you can have a big one?

The better quality your sausages, the better the finished dish. The casserole is great with buttered cauliflower or broccoli. Or you could add another 250-300ml of vegetable or chicken stock to turn it into soup.

And a cheeky helping of grated cheese on top always adds extra deliciousness.

Sausage, red pepper and lentil casserole

  • Servings: 4
  • Difficulty: easy
  • Print

  • Two peppers, insides removed and chopped
  • 100g celery, sliced finely
  • 100g mushrooms, sliced
  • 75ml red wine
  • Four, good quality pork sausages, each cut into chunks
  • 75g chorizo, sliced
  • 75g red lentils
  • 2 cloves garlic, crushed
  • 400g tinned, chopped tomatoes
  • 1 chilli, chopped (optional)
  • 1tsp smoked paprika
  • Salt and pepper

Put everything into your slow cooker, stir well and put on the high setting for four hours.

The mix makes a soupy casserole because it’s done in the slow cooker. You might want to take the lid off yours for the last 20 minutes to get rid of some of the excess liquid.

To make the recipe on the stove, use a large saucepan. Place the chorizo slices in the pan, then turn on a gentle heat so the oils from the sausage run out. Add the other sausages, celery, peppers, mushrooms and garlic, mix well and cover. Cook over the gentle heat for ten minutes. Add the tomatoes, lentils, red wine, chilli and paprika, stir well and bring to the boil. Turn down to a simmer and cook for a further 30 minutes, mixing from time to time.

In both instances, add salt and pepper to taste.

Each portion has 17g carbs and 4g fibre.

*And also that my food styling and photography skills get no better.

 

Cooking without limits: Refreshing lemonade

Ingredients:
3 lemon juices
1 liter water
A bunch of fresh mint leaves
½ tea spoon Stevia or sugar substitute to taste
Directions:
Mix everything together. If you don’t have ice put the jar in the fridge. Enjoy!

My friend Marion says don’t plant mint in your garden. It is so easy to grow it will take over everything.  Plant it in a pot and keep it on your patio. 

Aubergine and Pepper Parmigiana

The Diabetes Diet picture of an aubergine and cheese dishIf you read your way through my weeping and wailing post about meat-eating and ethics last week (congratulations, by the way), then this recipe will seem a natural follow-up.

To recap, I’m reading The Ethical Carnivore: My Year Killing to Eat by Louise Gray and hoping for easy-to-follow guidelines that assuage my conscience about eating meat, falling short of killing it myself as I’m pretty sure I can’t do that.

In the meantime, there is always low-carb vegetarianism. I know vegans argue that vegetarianism is little better than meat-eating given what goes on in the dairy industry, but it’s a start. Besides, I can’t imagine a life without cheese.

Low-carb veggie

Here’s a low-carb veggie recipe for you—a bastardised version of aubergine parmigiana. Allow roughly 10g of carbs per portion.

Aubergine and Pepper Parmigiana

  • Servings: 3
  • Difficulty: easy
  • Print

  • A large aubergine
  • One red pepper
  • One yellow pepper
  • 400g tin chopped tomatoes
  • 2 cloves garlic, crushed
  • 2tbsp rapeseed oil
  • Grated rind of one lemon
  • Salt and freshly ground black pepper
  • 75g grated parmesan cheese
  • 50g grated cheddar cheese

Pre-heat the oven to 175 degrees C.

Chop the aubergine and pepper into equal-sized pieces and toss in one tbsp of the oil. Cook on a griddle until softened—about ten minutes.

Heat the other tablespoon of oil in a saucepan and add the chopped tomatoes, garlic and lemon rind. Allow to come to a boil and turn down to a simmer, stirring from time to time. Cook for about ten minutes to, allowing the sauce to become thick and concentrated.

Season the sauce with salt and pepper and sprinkle some on the cooked aubergine and peppers.

Layer up the vegetables, sauce and cheese in a gratin or rectangular casserole dish finishing with cheese. Cook for twenty minutes.

For other low-carb vegetable recipes, see:

 

 

Low carb store: Strawberries and cream cake

This cake serves 8 and has 5.4 g of carb and 176 kcals a slice.

Ingredients

110g ground almonds

40 butter melted

50g inulin powder (or granulated sugar substitute)

2 eggs

1tsp vanilla extract

30mls double cream

100g strawberries

 

Method

Combine the ground almonds, melted butter, eggs and vanilla in a large bowl. Add the double cream and inulin. Chop the strawberries and add them to the mixture combining gently by hand. Pour into a buttered cake tin and bake in a pre-heated oven at 180 degrees for 18-20 minutes.