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Breakfast/Café da manhã

pecan nut, hemp seed bread, nut, keto

Pecan Nut and Hemp Seed Bread

Pecan Nut and Hemp Seed Bread is another variation of my famous Ketostatic Bread https://heelsandspices.com/2017/01/296/.

This time with pecan nuts, low in carbs, and hemp seeds, that have a great nutritional profile, and both impart a great rustic, farm to table taste to this bread.

It is not for the ones that dislike the taste of pecan nuts, as their strong flavor remains in the bread.

It toasts well, freezes well, and is great with home made jam or salted butter.

It is a perfect example of how a bread can be low carb and at the same time delicious, easy to make and with a few ingredients only

Try it and let me know if you liked it!

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Pecan Nut and Hemp Seed Bread

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  • GF
  • DF
Another variation of my famous bread. The strong taste of pecans and the hemp seeds give it a nice rustic taste.
  • Difficulty:Easy
  • Prep Time:5 mins
  • Cook Time:50 mins
  • Serves:13
  • Freezable:Yes

Nutrition per portion

Ingredients
  • 1/3 cup pecan nuts
  • 1/4 cup shelled hempseeds
  • 1/2 cup macadamia nut butter
  • 6 eggs
  • 1 tbsp gluten free baking powder
  • 1/4 cup olive oil or melted butter
  • salt to taste
Method
  1. Pre-heat the oven to 180ºC
  2. Oil a loaf pan (I use a medium size one)
  3. In a food processor blitz the pecan nuts and hemp seeds, for a few seconds
  4. In a bowl add the eggs and beat well
  5. Add the olive oil and macadamia nut butter to the eggs and mix well
  6. In another bowl add all dry ingredients and mix
  7. Add the wet mix to the dry mix and mix until you have a smooth batter
  8. Pour into the loaf pan and bake for 50 minutes (time may vary, test it after 40 minutes)
Be happy, smile, enjoy

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Bacon and Maple Syrup Pancakes


This recipe was made at the same time as the sweet buttermilk pancakes I posted earlier. I was cooking brunch and wanted something different. I have several pancake recipes, but I remembered that I had some buttermilk left from a curry I made, and thought to myself “humm, buttermilk pancakes, I like it, lets make it keto). And so I did, and made two versions, being this one the savory version.

They came out really yummy, and I could not be happier with it. Paired with the bacon and maple syrup, they were just what I needed to give a special touch to my brunch.

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Bacon and maple syrup pancake

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Fluffy and crispy at the same time, totally delicious, the whole family will love this and it will be easier to "convert" them to the low carb living
  • Difficulty:Easy
  • Prep Time:10 mins
  • Cook Time:10 mins
  • Serves:3

Nutrition per portion

Ingredients
  • 2 small eggs
  • 2 tbsp buttermilk
  • 4 tbsp almond flour
  • 1 tbsp melted butter or olive oil
  • 1/2 tsp gluten free baking powder
  • 1/2 tsp salt
  • 3 slices of streaky bacon
  • 3 tbsp lakanto maple syrup (or home made maple syrup)
  • 1/2 tbsp butter
Method

For the pancake batter

  • Beat the eggs until light and fluffy
  • Add the liquid ingredients and whisk
  • Add the flour and salt and whisk well
  • Fold in the baking powder
  • Oil a small pan (I use a one egg size pan)
  • Heat the pan, and add a third of the batter
  • Let it cook until bubbles appear on the surface, the edge is dry and you can flip the pancake
  • Flip the pancake and cook on the other side until golden in color
  • Put on a wire rack to cool (keeps it crispy)
  • Repeat the process with the other 2/3 of the batter

For the topping

  • Cut the bacon into small pieces
  • Dry fry in a pan and strain (keep the bacon fat for cooking)
  • In a small frying pan add the butter and syrup and stir until well mixed and sticky
  • Add the bacon and mix
  • Pour over the pancake and

Be very very happy



Buttermilk Sweet Pancake

Ohhh pancakes, what is not to like about it?

This time I was cooking brunch and wanted something different. I have several pancake recipes, but I remembered that I had some buttermilk left from a curry I made, and thought to myself “humm, buttermilk pancakes, I like it, lets make it keto”. And so I did, and made two versions, this one and a savory version that I will post later.

They came out really yummy, and I could not be happier with it.

Suggestions

  • If you are not sure of the cooking point for flipping the pancake, use an omelette frying pan, or 2 frying pans
  • For the toppings: salted caramel (my recipe) and roasted hazelnuts, maple syrup (lakanto, home made, or any other low carb/keto brand), berries and whipped cream, dusted sweetener and nuts, the sky is the limit

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Buttermilk sweet pancakes

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Fluffy and crispy at the same time, totally delicious, the whole family will love this and it will be easier to "convert" them to the low carb living
  • Difficulty:Easy
  • Prep Time:5 mins
  • Cook Time:10 mins
  • Serves:3

Nutrition per portion

Ingredients
  • 2 small eggs
  • 2 tbsp buttermilk
  • 4 tbsp almond flour
  • 1 tbsp melted butter or olive oil
  • 1/2 tsp gluten free baking powder
  • 1 tsp natural sweetener
  • 1/2 tsp vanilla extract
Method
  • Beat the eggs until light and fluffy
  • Add the liquid ingredients and whisk
  • Add the flour and sweetener and whisk well
  • Fold in the baking powder
  • Oil a small pan (I use a one-egg size pan)
  • Heat the pan, and add a third of the batter
  • Let it cook until bubbles appear on the surface, the edge is dry and you can flip the pancake
  • Flip the pancake and cook on the other side until golden in colour
  • Put on a wire rack to cool (keeps it crispy)
  • Repeat the process with the other 2/3 of the batter

Keto Yeast Bread

I was looking for a good yeast bread for quite some time, knowing that it would not have the texture, taste and rise of a high carb bread. I was in fact mostly looking for flavor, that amazing yeast smell of fresh bread coming out of the oven. Never found one that pleased me, so I started playing around with ingredients until I got to my own recipe.

The yeast gives it a very nice touch, smell and the combination of ingredients, gives it a great texture for toasting. I hope you like it and if yes, leave a like or a comment, we recipe developers depend on that as a reward to our hard work, and we bloggers depend on engagement to grow our sites.

Note: before someone starts screaming “honey and sugar are NOT KETO”, those are used only for the yeast, and are “eaten” during the fermentation process

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Keto yeast bread

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It is a yeast bread, it is keto. The yeast gives it the flavor and a bit (only a bit) of rise. The combination of ingredients makes it the best so far for toasting.
  • Difficulty:Intermediate
  • Prep Time:50 mins
  • Cook Time:50 mins
  • Serves:14
  • Freezable:Yes

Nutrition per portion

Ingredients
  • 5g instant yeast
  • 1/2 tbsp honey or sugar
  • 1/4 tbsp warm water
  • 1 cups almond flour
  • 1/2 cup chia seed meal
  • 1/2 cup flaxseed meal
  • 6 medium sized eggs
  • 1 tbsp gluten free baking powder
  • 1/4 tsp baking soda
  • 1/4 cup olive oil
  • 1/3 cup warm water
  • 1 tbsp apple cider vinegar
  • 1 tbsp egg white protein powder
  • 1 tbsp poppy seeds or sesame seeds
  • salt to taste
Method
  • Pre heat the oven to 180º C
  • Oil a loaf pan and line with parchment paper

For proofing the yeast

  • in a small bowl add the 1/4 cup warm water, yeast and honey/sugar
  • turn the microwave (empty) on at full power for 20 seconds
  • check if it is warm
  • put the bowl with the yeast inside and close the door. Let it proof for 10 to 15 minutes, until foamy and double in size

For the dough

  • In one bowl mix the eggs, olive oil and salt and beat until foamy and creamy
  • In another bowl add all dry ingredients and mix well
  • Add the liquid mix to the dry mix and beat
  • Add the apple cider vinegar and mix
  • Add the yeast mix and fold until well mixed
  • Add the warm water, 1/2 at a time and mix well. The batter will be the same as a cake dough, or a bit denser, add more water if needed
  • Put it into the loaf pan, sprinkle the seeds on top
  • Heat the microwave for 30 seconds
  • Put the loaf pan inside, close the door and let it proof for 20 to 30 minutes
  • Bake for 50 minutes or until done
   

Walnut and Salted Caramel Mug cake

This was my latest mug cake. I wanted something sweet and had my keto salted caramel and a couple of walnuts, so why not?

It turned out truly delicious, and a great option for a quick and easy dessert. I topped it with a teaspoon of my lemon and orange marmalade, spot on. The tartness did complement beautifully the cake. Give it a try!

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Keto Walnut and Salted Caramel Mug Cake

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Another great option for a quick dessert, easy to make and bursting with flavour
  • Difficulty:Easy
  • Prep Time:2 mins
  • Cook Time:1 mins
  • Serves:1
  • Freezable:Yes

Nutrition per portion

Ingredients
  • 1 medium sized egg
  • 2 tbsp almond meal or flour
  • 1/4 tsp gluten free baking powder
  • 2 walnuts
  • 1/2 tsp vanilla extract
  • 1/2 tbsp swerve or other keto sweetener
  • 1 tsp salted caramel
Method
  • Chop the walnuts
  • Mix the egg with the vanilla extract and mix
  • All the almond flour, sweetener, gluten-free baking powder, and salted caramel and mix
  • Fold in the chopped walnuts
  • Cook for 55 seconds (time may vary depending on the microwave) on full power

Keto bell pepper mini muffins

I don’t know about you but I love bell peppers. Their taste is just so special and so powerful, they are definitely one of my favorite vegetables.

This time I made them into mini muffins. They are cute, easy to eat, a great breakfast, snack or even a main meal. Oh, and they are flavorful and aromatic.

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Bell pepper mini muffins

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  • GF
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Moist and fluffy, these mini muffins will not disappoint you or your taste buds, if you are a bell pepper fan as I am
  • Difficulty:Easy
  • Prep Time:9 mins
  • Cook Time:25 mins
  • Serves:16
  • Freezable:Yes

Nutrition per portion

Ingredients
  • 4 medium eggs
  • 1 1/2 cups of fine almond flour
  • 100g of mixed bell peppers
  • 1/4 cup olive oil
  • 1 tsp gluten free baking powder
  • salt and black pepper to taste
  • 1 tbsp chopped parsley
  • 1 tbsp dried oregano
Method
  • Pre heat the oven to 180ºC
  • Grate the bell peppers using the medium size grater
  • Add the wet ingredients to a bowl and mix well
  • Add the dry ingredients to another bowl and mix
  • Add the wet mix to the dry mix and mix well
  • Add the grated bell peppers and fold in the mix
  • Put into a greased muffin pan
  • Bake for 20 to 25 minutes, or until golden brown

Enjoy and be happy!

Keto Peshawari Naan

Oh my, who does not like the deliciousness of a Naan? Even more, of a Peshawary Naan?

A Peshawari Naan is a sweet type of Naan, and the origin is controversial, although it points out to Peshawar, in Pakistan, in the 1500’s. Some say, this is not Pakistan or Indian at all, it is an invention of the Western World.

Whatever the origin is, it is delicious. Period.


The word Naan is derived from the Persian word ‘non’ which refers to bread, and initially appeared in English Literature dating back to 1780 in a travelogue of William Tooke. https://www.desiblitz.com/content/history-of-the-naan

Of course that the traditional recipe is not keto. And of course that this version is not like the traditional recipe. It is an adaptation to the keto way of eating, based on a recipe from Headbangers (I just added a tiny twist to the Naan dough, and added the filling to make it a Peshawary Naan. I am quite happy with the result, although I may tweak it further, who knows. Until then

Enjoy and be happy


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Keto Peshwari Naan

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  • VG
  • GF
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Nice for when you crave a peshwari naan. The taste is awesome, the texture of course is different
  • Difficulty:Easy
  • Prep Time:15 mins
  • Cook Time:15 mins
  • Serves:2
  • Freezable:Yes

Nutrition per portion

Ingredients
  • 40g coconut flour
  • 10g egg white protein powder
  • 1 cup water
  • 20g desicated coconut
  • 20g almonds
  • 20g dried cranberries no sugar or vegetable oil added
  • 1tsp keto sweetener of your choice
  • 8g psyllium powder/fiber
Method
For the Naan
Mix the coconut flour, egg white protein powder and psyllium in a bowl
Heat the water 20 to 30 seconds in the microwave.
Add the  water to the dry mix, and mix well, form a ball and let it rest for 10 to 15 minutes
Cut it into 4 parts and roll each one between two sheets of parchment paper or oven baking paper, in an oval or round shape
For the filling
  • Mix all ingredients in a food processor until you have a fine mix
To assemble
  • Put the filling (amount depends on how much you want and a quantity that allows you to still be able to close the naan) in the center of one naan
  • Cover with the other and pinch the sides to "glue" it
  • Do the same with the other two
To fry
  • Add butter or coconut oil to a frying pan
  • carefully lift the naan from the parchment paper and put it in the frying pan
  • Top with another pan to pressure it down
  • Fry until golden, and repeat the process with the other side
 

Keto Turmeric, Broccoli and Dill Mini Muffins

Did I ever tell you that my colleagues at the office are my guinea pigs? That they get to eat almost all my baking recipes? Yes, they do. They are lucky it seems, because they always say they like it (hummm are they just being kind?)

These little cuties were a favorite of them. The mix of flavors is really good and they are a delight to eat. Just try it.

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Turmeric, Broccoli and Dill muffins

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  • GF
  • DF
Fragrant and delicious. Two words that perfectly describe these muffins
  • Difficulty:Easy
  • Prep Time:10 mins
  • Cook Time:25 mins
  • Serves:16
  • Freezable:Yes

Nutrition per portion

Ingredients
  • 4 medium eggs
  • 1 tbsp chopped dill
  • 100g riced broccoli
  • 1/4 cup olive oil
  • 1 1/2 cup almond flour
  • salt and black pepper to taste
  • 1 tsp turmeric powder
  • 1/2 tsp gluten free baking powder
Method
  • Pre-heat the oven to 180º C
  • Rice the broccoli in a food processor, or chop very finely
  • Chop the dill
  • In a bowl mix the dry ingredients
  • In another bowl mix the eggs with the olive oil
  • Add the liquid to the dry mix and mix well
  • Fold in the broccoli and dill
  • Bake for 20 to 25 minutes until Light golden brown
  • Put into a wire rack to cool down completely
Note: I used a mini muffin pan for this recipe. If using a standard size muffin pan you will get half the servings

The Humble Keto “Queque”

A queque is a small cake muffin like that we eat very often for breakfast or with a coffee or tea.

It is very humble and pretty basic but it comes with a lot of childhood memories for me.

As we were quite poor, we did not have money for expensive cakes and desserts. My aunt was a spectacular cook and she would make cakes and desserts at home every time she could. However, often we went out for a walk, and used to sit at a caffe, people watching or reading. That is where my passion for books comes. My aunt used to stimulate reading and studying in such a way that by 6 I was able to read quite remarkably as compared with other children my age.

Sitting in caffés is a very common Portuguese habit. We can stay there for hours, chatting while sipping a coffee and having a glass of water, gossiping, reading, or merely enjoying the ambiance.

As we did not have much money, we would usually choose a queque as our cake to have with the coffee (she) and tea or lemon tea (me) – lemon tea is called carioca de limão and is made with just the lemon peel, no tea leaves.

So, the queque is a very fond and treasured memory for me. It brings my loved aunt back, and I can feel her presence, her smell, so dear and so missed.

But…. the queque is made with wheat flour, sugar, and thus not keto. I just had to replicate it. And I did, and the taste is exactly the same, buttery, sweet, melts in my mouth, makes me happy kind of taste.

I hope you like it, as much as I do. The chocolate topping is totally optional and in fact I prefer it without the chocolate.

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Keto “Queques” – Buttery Mini Muffins

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Queque is a very humble but awesomely delicious small cake that we eat for breakfast or afternoon tea in Portugal. I intended to replicate the taste, which I achieved successfully. The chocolate toppingis optional.
  • Difficulty:Easy
  • Prep Time:10 mins
  • Cook Time:25 mins
  • Serves:18
  • Freezable:Yes

Nutrition per portion

Ingredients
  • For the mini muffins
  • 6 medium sized eggs
  • 1 cup fine almond flour
  • 1/4 cup fine coconut flour
  • 1 tbsp vanilla extract
  • 1/4 cup olive oil
  • 1/3 cup melted butter (salted)
  • 1/4 tsp baking soda
  • 1 tbsp gluten free baking powder
  • 1/2 cup swerve or any other keto approved sweetener (adjust to taste)
  • For the chocolate topping
  • 75g dark chocolate
  • 2 tbsp melted butter
  • 2 tbsp water
Method

The mini muffins

  • Pre-heat the oven to 180º C
  • Separate the egg yolks from the egg whites in two different bowls
  • Add all dry ingredients in a bowl and mix well to remove any lumps
  • In another bowl beat the egg yolks with the vanilla extract, olive oil, sweetener and melted butter until well mixed and sweetener dissolves
  • Beat the egg whites until firm
  • Add the egg yolk mix to the dry mix and beat well (it will be dense and hard to combine)
  • Add 1/3 of the egg whites and beat until combined
  • Add the remaining egg whites and fold in, until you get a light, aerated mix
  • Put into a mini muffin pan (or any other pan you want) and bake for 25 minutes until golden brown
  • Let it cool completely in a wire rack

The chocolate topping

We can make it in the microwave or stove. For the microwave, put all ingredients in a bowl and microwave till melted but not boiling. If necessary microwave for 30 seconds and then microwave at 10 seconds intervals until melted and smooth. If needed add more water For the stove, put a pan with boiling water to simmer, add another pan/bowl with the ingredients and let it slowly melt until smooth  

And now? Be happy!

Keto Croque Madame

What is a Croque Madame?

Nothing more than a Croque Monsieur with a sunny side up fried egg on top of it or in French, Croque-monsieur surmonté d’un œuf sur le plat.

And what is a Croque Monsieur?

A croque monsieur is traditionally a sandwich made with ham, in a brioche like bread, and topped with grated cheese, seasoned with salt and pepper and then The sandwich is then buttered and baked or fried. Traditionally, it does not have any sauce, and the cheeses used are usually Emmental, Gruyère or even Comté for a creamier and stronger taste. Some Brasseries do add the béchamel sauce, which I love, but most commonly it was only crispy melted cheese.

It was referred as Croque Monsieur for the first time on the menu of a cafe in Paris back in 1910, and appeared in 1918 in a book written by Proust – In Search of Lost Time.

History done! My challenge was to modify the bread, and bechamel sauce to make it fit the keto way of eating. So, what did I do? First used my microwave English muffin recipe that I love. For a more sweet bread mimicking the brioche, you can add a bit of sweetener and a dash of cream. I did not. So, bread problem solved?

And the béchamel? Traditionally bechamel is made using wheat flour and milk, totally not keto. I decided to use cream and butter, and let it slowly reduce in a pan, with a bay leaf, until I got a bechamel like consistency. Seasoned it with nutmeg, black pepper and salt, et voilá, mon béchamel!

The purists may crucify me, but as I always say, it is not possible to mimic 100% some traditional recipes, but using creativity and palate, you can get a pretty much close version.

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Keto Croque Madame

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A dream come true, Croque Madame turned Keto. Try it, it is such a delightfull meal
  • Difficulty:Intermediate
  • Prep Time:20 mins
  • Cook Time:10 mins
  • Serves:1
  • Freezable:No

Nutrition per portion

Ingredients
  • 1 medium sized egg
  • 100ml heavy cream
  • 1 tbsp butter
  • salt, black pepper and nutmeg to taste
  • 1 slice of emmental cheese
  • 1 sclice ham or prosciutto
  • 1 bay leaf
Method
For the English muffins click on this link for the recipe https://heelsandspices.com/2018/02/speedy-lchf-english-muffin/ For the "Béchamel" Add the bay leaf, cream and butter to a pan and let it slowly reduce in low heat. Season with nutmeg, salt and black pepper. To assemble:
  • Toast the english muffin
  • Cut the muffin in half
  • To one half, add sliced cheese (I used Emmental) and ham (I used a clean one) or prosciutto to taste (I used 1 slice of each)
  • Top with the other half
  • Fry or poach an egg and put it on top of the muffin
  • Cover with the béchamel sauce

Be very very happy

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