Here Keto Keto!:Chocolate chip cookies

This recipe makes plus/minus 18 cookies, and the ingredients include:

  • 2 cups almond flour
  • 1 ½ teaspoon baking powder
  • ¼ teaspoon salt
  • ⅓ cup butter, softened
  • 1/4 cup Swerve sweetener
  • ½ cup monk fruit sweetener
  • 1 egg
  • 2 tablespoons heavy cream
  • 1 teaspoon vanilla
  • ½ bag Lily’s Chocolate Chips

To start in a bowl mix in all the dry ingredients. So the Almond Flour goes in there along with the baking powder and salt. Whisk it all together until it is combined.

In a separate bowl we will be adding in our wet ingredient. We have our butter and then our two types of sugar, the Swerve Sugar and the Monk Fruit. Beat that together until it is combined.

Next we add in an egg and the vanilla flavoring as well as the heavy cream to the second bowl. Beat all of the together with the existing wet ingredients until nicely combined.

Start to slowly add in your dry ingredients into the the wet ingredients while beating and mic everything together.

Now it is time for the chocolate chips. We like the Lily’s brand of Chocolate Chips because there is now extra sugar added but is still sweetened using stevia. Use about half a bag of the chocolate chips for this recipe.

Once you have added in the chocolate chips you just give it a mix to make sure it is all incorporated in properly. And the you are done and ready to scoop!

Scoop them into 1 inch balls (Ice-cream scoop is perfect for this) and space the about an inch to an inch and a half apart in the baking tray. Pop the scooped dough in the tray into the refrigerator for about an hour.

Once you take it out of the refrigerator pop it into the over for about 12 to 15 minutes. Preheat the oven to 350 Degrees. Once baked you will have soft and chewy chocolate chip cookies that are perfect for the keto diet.

Jovina Cooks: Sicilian Fish Stew

Ingredients

4 servings

4 tablespoons extra virgin olive oil
1 large sweet onion, diced
2 celery ribs, diced
1 teaspoon salt
½ teaspoon black pepper
4 large garlic cloves, minced
½ teaspoon dried thyme
¼ teaspoon red pepper flakes
½ cup dry white wine
1 28-oz can whole cherry tomatoes
1 cup seafood broth
2 tablespoons capers
2 lb skinless sea bass fillet, about 1 ½-inch thick, cut into 4 pieces
8 large fresh or frozen medium shrimp, peeled and deveined
12 large sea scallops
1 teaspoon dried oregano, crushed
½ cup chopped fresh parsley leaves stems removed

Directions

Heat the olive oil in a large deep skillet with a cover over medium heat. Add onions, celery/ Cook, stirring regularly until softened (about 4 minutes). Add thyme, red pepper flakes, and garlic and cook briefly until fragrant (about 30 more seconds).
Stir in the white wine. Bring to a simmer, and cook for 2 minutes. Add the tomatoes, broth, salt, pepper, and capers. Cook for 20 minutes over medium heat until flavors combine.


Pat the fish dry and season lightly with salt and pepper. Insert the fish pieces into the cooking liquid, and give everything a gentle stir. Bring to a simmer and cook for 5 minutes. Turn the heat off and cover the skillet. Let sit off the heat for another 5 minutes so that the fish will finish cooking. Fish should be flaky when gently pulled apart with a paring knife. Finally, stir in the chopped parsley.
Ladle the hot fish stew into serving bowls.

Dr Mark Cucuzzella: Low carb on any budget

www.tinyurl.com/lowcarbanybudget

Dr Cucuzzella is a low carb enthusiast and keen runner who has collaborated on a little book that you can see by clicking the link above.

It has advice on how to do a low carb diet and gives lists of what to avoid, what to eat in small amounts and what to eat without any restriction.

Recipes follow to give newcomers an idea of what you can achieve. These tend to have an American flavour compared to the more Mediterranean style of recipes we tend to have on our site.

You are welcome to share the link as the booklet has been funded by the Atkins Foundation.

Jovina cooks Greek: Chicken with Tzaziki

Chicken Tenders

4 servings

Ingredients

1/2 cup plain Greek yogurt

1 tablespoon extra virgin olive oil, plus extra for the grill pan 

1/2 tablespoon fresh lemon juice 

1/2 teaspoon dried oregano 

1/4 teaspoon coriander 

1/4 teaspoon paprika 

1 clove garlic, minced

Kosher salt and freshly ground black pepper

1 pound chicken tenders, about 8

Directions

Mix the yogurt, oil, lemon juice, oregano, coriander, paprika, garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl until fully blended. Add the chicken and mix to coat. Cover and refrigerate for 2 to 4 hours.

Now make your cucumber sauce, Tzaziki and put it in the fridge as well.

When you are about one hour before your meal take out the chicken mini fillets and allow to reach room temperature, about 30 minutes, then fry in olive oil till cooked. They can be kept warm in the oven.

Cucumber Sauce

Ingredients

1 cup plain Greek yogurt

1 peeled and seeded cucumber, finely diced 

1 1/2 tablespoons freshly squeezed lemon juice 

1 tablespoon chopped fresh dill or 1 teaspoon dried

1 clove garlic, grated

¼ cup feta cheese

Kosher salt

Directions

Combine the yogurt, cucumber, lemon juice, dill, garlic, feta cheese, and 1/4 teaspoon salt in a medium bowl. Chill, covered, for at least 30 minutes to let the flavors blend.

Serve the Tzaziki with your cooked chicken.

Jovina cooks: Sea bass, stuffed tomatoes and sweet potato cakes.

To assemble the meal you will need to start with the sweet potato cakes.

olive oil cooking spray

one large egg

half teaspoon salt

1/4 teaspoon black pepper

1 teaspoon honey

some fresh or dried thyme

1/4 cup minced spring onions

1/4 cup or 1oz of almond flour

2 sweet potatoes

Microwave your sweet potatoes for approximately 7 minutes (depends on your oven and size of potatoes)

Pre-heat your oven to 400 degrees F.

Line a rimmed baking sheet with parchment paper or a silicone sheet and spray with oil.

In a medium bowl whisk the egg, salt, pepper, honey, spring onions and thyme.

Add the ground almonds and cooked and mashed sweet potato.

Mix well.

Form six patties and flatten on the baking sheet with your hand or a rolling pin or spatula.

spray with oil and bake for 15 minutes.

Then turn, spray with oil again and bake for another 10 minutes.

Now make your Sweetcorn Creamy Stuffed Tomatoes.

4 medium sized tomatoes

2 cups of sweetcorn either tinned or cut from 4 fresh ears.

4 tablespoons mayonnaise

3 tablespoons minced spring onions

salt and black pepper

1 cup grated cheddar cheese

1 tablespoon fresh parsley

pre-heat oven to 400 F

cut the top off the tomatoes, remove the seeds and pulp with a spoon.

turn upside down and dry on kitchen towel

Combine the corn with the remaining ingredients

Fill the tomatoes with the mixture and bake for 15-20 minutes till the cheese bubbles.

Now make the Sea Bass with Caper Sauce

one pound of sea bass cut into smaller portions

salt and pepper to taste

caper sauce

3 tablespoons lime juice

3 tablespoons avocado oil

2 teaspoons red wine vinegar

one spring onion minced

1 tablespoon of capers drained and chopped

1 de-seeded jalepeno pepper minced

one glove garlic

mix all of these sauce ingredients together.

fry the fish fillets for two minutes each side.

Then add the sauce ingredients and turn the heat down for 5 minutes

Serve immediately.

The fish is the most time critical of the components of this meal.

Enjoy.

Low carb kitchen: Spiced yoghurt chicken

INGREDIENTS

4 chicken legs, skin on
1 tbsp olive oil
5 tbsp natural yoghurt

For the marinade:

1 tbsp fresh ginger (peeled and minced)
5 garlic cloves, peeled and crushed
1 fresh chilli, deseeded and chopped (optional)
1 tsp garam masala
1 tsp hot chilli powder
½ tsp ground cumin
½ tsp turmeric
½ tsp paprika
½ tsp sea salt

CREATE IT

1. Preheat oven to 180°C and use the olive oil to grease a baking sheet. 
2. In a large bowl combine all the ingredients for the marinade and stir in the yoghurt.
3. Coat each chicken leg evenly with the yoghurt mixture ensuring to cover the top and underneath.
4. Place the chicken on a plate in the fridge and marinade for a minimum of 30 minutes.
5. Add the chicken to the prepared baking sheet and place in the centre of the preheated oven for 50 minutes.
6. Sprinkle with fresh coriander (optional) before serving. 
7. Great with roasted cauliflower or wilted spinach. 

Low carb kitchen: cheese crackers

Ingredients

100g almond flour

1 egg

40g unsalted butter

250g extra strong cheddar cheese grated

half a teaspoon of oregano

Method

pre-heat the oven to 180 degrees and line a baking sheet with parchment paper

In a large bowl mix the almond flour with the egg, butter and oregano

Add the cheese and combine to form a dough using your hands if you need to

split the dough into two rough balls and place between two pieces of parchment paper one at a time

flatten with the palm of your hand and then a rolling pin till they are about 4mm thick

Place these flat in the fridge or freezer to allow the dough to cool and harden a bit

When ready, say 30 mins, use a cutter or shaped container eg egg cup to form your biscuits and put them on the prepared baking sheets

bake in the oven for 10 -12 minutes till golden

allow to cool on the sheet before removing and eating.

Low carb kitchen: Almond pancakes

Ingredients

125g ground almonds

1 egg

90mls milk

1tbs inulin powder or granular sugar substitute

half a teaspoon of gluten free baking powder

half a teaspoon of vanilla extract

pinch of salt

4 strawberries and 12 blueberries

20g dark chocolate melted

butter or coconut oil

Method

whisk the egg, milk and vanilla in a bowl

add the ground almonds, salt and baking powder and inulin powder and beat till smooth

heat a large frying pan on a medium heat and put enough butter or coconut oil in the bottom to coat it.

spoon the mixture into the pan to make four pancakes

when the pancakes bubble on top and firm a the edges and then flip and cook till golden brown

transfer to a warm plate

add the berries to the frying pan and reduce the heat to low

melt the chocolate in the microwave

add the berries to the pancakes and drizzle over the warm chocolate sauce

Natural and Low Carb Kitchen: Easy lemon pots

INGREDIENTS

2 tbsp extra thick double cream
2 tbsp mascarpone
2 tbsp inulin or other sweetener
Juice of 1 lemon
Pinch of sea salt

Method

1. Put the cream and mascarpone into a bowl – whisk a little to thicken to desired consistency.
2. Stir in the lemon juice.
3. Add the salt and inulin, and gently combine.
4. Divide into two glass ramekins, top with a little lemon peel to decorate and place in the fridge until ready to eat.