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Italian Inspired Chicken Stew

Main Course/Pratos principais, Recipes/Receitas heelsandspices

Italian, equals yummy food right?

The Italian Series appeared basically for two reasons. My love for Italian food, and your choice in our facebook group.

I went to Italy recently (yesh, you all know that) and Italian food is for sure one of my favorite types of cuisine. Maybe because of the fantastic flavor and smell their food has, the magnificent tomatoes, the seasonality of their kitchen, the love they impart into their cooking.

Or, who knows, maybe I have an Italian ancestor,  I did not discover yet (crossing fingers, as I would not mind at all living there ahaha).

I am always trying to come up with recipes that combine deliciousness, fantastic smell, easy to make, quick to make, and adaptable to any taste and setting.

My recipes are also suited for 1 person (as most of the time I cook for myself) generally, which is an added value.

This one is no exception, and as usual, I added ingredients and spices and cooked intuitively.

Is it from any Italian region? I have no idea and I doubt it, as I invented it. So, Di, why Italian then? Because it has an Italian flavor, because of the spices, because it reminds me of it.

I have other Italian inspired as good as this one that you can check, like my last post https://heelsandspices.com/2019/07/the-italian-series-ossobuco, check it out.

In the past I lost so many recipes because, as I cook by instinct, I did not write them down. Lesson learnt. I am getting smarter, as I am now writing down my recipes as soon as I cook them.

Please, if you like my recipes, give it a like (it helps to increase my reach and engagement), and rate it (the 5 blank stars in the recipe card are intended for you to rate it).

I need it, as I am paying a lot of money to keep this site alive. So, again, please help maintain it, do not just use it and do not show appreciation. Thanks a million

Just make it, enjoy it, be happy!

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Italian inspired chicken stew

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  • GF
  • DF
Oh, la bella Italia and the beautiful cuisine, full of flavor, full of charm, tantalising our tastebuds. This dish is easy to make and will get you covered as far as Italian goes!
  • Difficulty:Easy
  • Prep Time:10 mins
  • Cook Time:25 mins
  • Serves:3
  • Freezable:Yes

Nutrition per portion

Ingredients
  • half a 1kg chicken, cut in pieces, bone in
  • 3/4 can passata di pomodoro (a good quality one, no sugar added)
  • 2 tbsp black olives
  • 2 tbsp capers
  • 1 cup cherry or rosa tomatoes
  • 2 tbsp olive oil
  • 1 bay leaf
  • 1 tsp minced garlic
  • 1 tsp dried oregano
  • 1 tbsp chopped parsley
  • salt and black pepper to taste
Method
  1. Season the chicken with salt and pepper
  2. Heat 1 tbsp of olive oil and fry the chicken pieces on high heat until golden brown, reserve
  3. In a pan, heat the remaining olive oil
  4. Add the bay leaf, oregano, salt and pepper to taste, and garlic and fry until fragrant (1 minute)
  5. Add the passata di pomodoro and simmer for 5 minutes
  6. Add the chicken (with its juices), 1/2 cup of water and simmer for 15 minutes
  7. Add the olives, capers and cherry tomatoes and cook for 5 minutes
  8. Adjust seasoning, add the chopped parsley and serve
Buon appetito ragazzi!!

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Triple Chocolate Brownies

Recipes/Receitas, Something sweet/Doces heelsandspices

Chocolate, enough said. Oh wait, it gets even better, not single, not double but TRIPLE chocolate. Now I am happy!

This time I was looking for a dense, rich, fudgy brownie and I can tell you this one ticks all those boxes! They are delicious, and a small one is more than enough to make you smile.

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Triple chocolate brownies

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  • GF
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Dark, dense, rich, fudgy, delicious brownies to warm your heart and tease your tastebuds
  • Difficulty:Easy
  • Prep Time:10 mins
  • Cook Time:25 mins
  • Serves:16
  • Freezable:Yes

Nutrition per portion

Ingredients
  • 6 medium sized eggs
  • 200g 85% chocolate
  • 90g butter
  • 1 tbsp dutch processed cocoa (optional, any 100% cocoa powder will do)
  • 5 tbsp xylitol, erythritol, swerve or other keto approved sweetener you like (adjust to taste)
  • 1 tbsp vanilla extract
  • 1 tbsp almond flour
  • 1/2 cup chopped hazelnuts
  • 1/4 cup olive oil
  • 5 tbsp dark chocolate chips
Method
  • Pre-heat the oven to 160ºC (fan assisted)
  • Chop the chocolate into small pieces
  • Chop the hazelnuts
  • Put the chocolate and the butter into a bowl and microwave for 30 seconds
  • Mix it well until the chocolate dissolves (add more microwave time if needed)
  • In a bowl add the eggs, sweetener, cocoa, vanilla extract, almond flour and olive oil and beat until well mixed
  • Add the chocolate and butter mix and mix it well
  • Fold in the chocolate chips and hazelnuts
  • Bake for 45 min (oven time may vary depending on your oven)

Dig in and be happy

The best Keto Lemon and Pistachio Praline Cake

Recipes/Receitas, Something sweet/Doces heelsandspices

Lemon, Pistachio, Praline

Those three words made me think of a dessert fit for a hot summer day (it was extremely hot here in Mozambique).

Off to the kitchen I go, pursuing a perfect cake with those three ingredients in mind. And so this cake was born, and what a delight it is.

It is moist, tangy, full of flavor and texture contrasts. As this time I used finely ground almond flour, it really has the texture of a “normal” cake, with the added benefit of being healthy.

Just try, just have a great time showing your friends how beautiful and yummy keto can be.

And let me know what they said (my colleagues at work, my official guinea pigs, love it)

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Lemon and Pistachio Praline Cake

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  • GF
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This cake in unbelievably moist, and perfect for a hot summer day (or any other time of the year). It is fresh, it is delicious, it is all you expect from a proper lemon cake
  • Difficulty:Intermediate
  • Prep Time:15 mins
  • Cook Time:50 mins
  • Serves:15
  • Freezable:No

Nutrition per portion

Ingredients
  • 6 eggs separated
  • 1 1/2 cups of fine almond flour
  • 5 tbsp lemon zest
  • 8 tbsp lemon juice
  • 1/2 cup chopped pistachio nuts
  • 1/3 cup of swerve or any other keto sweetener (adjust to taste)
  • 1/4 cup olive oil
  • 2 tsp gluten free baking powder
  • 1 tsp lemon extract (optional)
  • 1 tbsp finely ground/powdered swerve (optional)
  • 2 + 1 tbsp swerve or other keto sweetener
Method
  • Pre heat the oven to 180º C
  • Oil and line with baking paper a loaf pan
  • Put the egg yolks in a bowl and the egg whites in another
  • Beat the egg yolks well, add the sweetener, half of the lemon juice, olive oil, extract and mix well between additions
  • Add the almond flour to the egg mix, and mix well
  • Fold in the gluten-free baking powder and the lemon zest
  • Beat the egg whites until stiff peaks form
  • Gradually add the egg whites to the other mix, folding in carefully, to guarantee that the air is retained in the mix (as you do to a delicate sponge cake)
  • Fold in 1/4 of a cup of chopped pistachios
  • Pour into the loaf pan and bake for approximately 45 to 50 minutes
  • Transfer to a wire rack to cool down completely
While the cake is baking, work on the praline
  • In a pan add the 2 tbsp of swerve and let it caramelize until you get a golden brown color
  • Add the pistachios and mix in, stirring constantly until the mix is sticky (add hot water, 1 tsp at a time, if it is too thick)
  • Let it cool down completely
For the "syrup" Mix the remaining lemon juice with 1 tbsp swerve and 1 tbsp water, take it to a gentle boil and let it simmer for 5 minutes. Let it cool down   To assemble the cake
  • Insert a toothpick several times in the cake, making small holes
  • Pour the syrup over the cake
  • Let it rest for 10 to 15 minutes
  • Add the praline on top
  • Dust it with the powdered swerve
   

Keto and low carb barbecue sauce

Sides and sauces/Acompanhamentos e molhos heelsandspices

Barbecue – love it. Barbecue sauce? Love it too, although it was an acquired taste “imported” from South Africa, as in my country it is not common to add barbecue sauce, we make our ribs and wings simple, with just salt and pepper.

This recipe came instinctively (I told you before, many of my recipe are just like this), as I was adding ingredients to the pan. It is sticky, smoky, spice and so so so delicious!

Enjoy with your ribs, burnt ends, wings, whatever you feel like!

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Low carb and keto Barbecue Sauce

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I must confess that barbecue sauce is an "imported" taste from South Africa, as in Portugal our ribs and wings are made with only salt and pepper. I do love it though and this recipe happened just a few days ago. I was cooking short ribs and my son asked me if I had barbecue sauce or if I could make it. And I did make it, adding ingredients and tasting until I was happy with the result.
  • Difficulty:Easy
  • Prep Time:5 mins
  • Cook Time:15 mins
  • Freezable:No

Nutrition per portion

Ingredients
  • 150ml passata di pomodoro
  • 2 tbsp olive oil or coconut oil
  • 2 tbsp balsamic vinegar
  • 1 tsp minced garlic
  • salt and black pepper to taste
  • 1/4 tsp chili flakes
  • 1 star anise
  • 2 cardamom
  • 1 tbsp natural sweetener (or more, to taste)
  • 1/2 tsp minced ginger
  • 2 drops hickory liquid smoke extract (optional, but gives it a unique flavor)
Method
  • Put the olive/coconut oil in pan, and add all spices
  • Fry on low heat for a couple of minutes
  • Add the remaining ingredients and let it simmer for 10 to 15 minutes
  • Adjust to taste

Be happy!

Buttermilk Sweet Pancake

Breakfast/Café da manhã, Recipes/Receitas, Something sweet/Doces heelsandspices

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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  • GF
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

Spinach, Cabbage and Ricotta Lasagna

FeaturedMain Course/Pratos principais heelsandspices

I made a poll on the facebook group I admin as I needed some inspiration for my next series of posts. I added Italian, Portuguese, African and Asian as options, and Italian won by far (shame on you that do not know Portuguese cuisine and did not vote for it, tsk tsk tsk, ahahahaha.

Following that I made a list of all recipes I want to make (they will be posted interspersed with other recipes from different cuisines), and the first is this delicious lasagna. I always test my recipes before posting and I can guarantee you, that otherwise stated, all of them are original (I see so many bloggers copying recipes, with almost no changes, and never giving credit, which I find awful), and this one is no exception.

It is creamy, decadent, and I promise you will not need or crave the pasta. Even my son, that does not intend to eat low carb, loved it!

I hate to have to say this, but again, engagement is very important. I pay my site (and it is not cheap), my recipe cards, I pay the ingredients and all costs associated with my recipes. If you like my recipes, the only way I have to survive in this tough, and sometimes ugly bloggers world, is to get real, organic engagement from real people. If I do not, my blog will NEVER appear on searches, or be found by other people. Sometimes (like with the yeast bread I recently posted) I have hundreds of views, hundreds of prints (yes, we can see how many took prints, or printed/copied the recipe), and ZERO likes. The comments are always from my usual beloved “fans” like Kat, Wendy, Yvonne, Christine, Katherine, John, and a few more. I mean, you visit the site, you do like the recipe as you copy/print it, and do not leave at least a like? Show some appreciation, we recipe developers do it with love, hard work and costs, and not being rewarded with at least a like is very disheartening. Thanks, rant over!

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Spinach, cabbage and ricotta “lasagna”

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  • GF
The twist on this recipe is to make it low carb/keto by replacing the pasta sheets with eggplant, roasting the eggplant first to give it an interesting taste, and to add cabagge (it does not taste like cabbage). It is so delicious that the whole family will like it
  • Difficulty:Easy
  • Prep Time:20 mins
  • Cook Time:60 mins
  • Serves:4
  • Freezable:Yes

Nutrition per portion

Ingredients
  • 300g ricotta cheese
  • 50g grams grated parmesan or pecorino Romano
  • 50g grated (at home) mozzarella cheese
  • 150g grated cabbage
  • 100g baby spinach
  • 250ml double cream
  • salt, pepper, chili flakes and nutmeg to taste
  • 1 tsp minced garlic
  • 2 medium sized eggplants, thinly sliced
  • 1 tbsp good quality extra virgin olive oil
  • 2 tbsp olive oil
Method
  • Pre-heat the oven to 180º C
  • Arrange the eggplant slices (I sliced it longitudinal) on a baking tray and roast until soft but not crispy
  • In a pan, add the olive oil, garlic and spices and fry until fragrant
  • Add the cabbage and fry on low heat for 5 minutes,
  • Add the spinach and ricotta and mix well
  • Add the cream, and let it cook for 5 minutes, until you have a creamy (depending on the ricotta, it will have a light grainy texture) mix
  • Oil a baking baking dish and add one layer of eggplant
  • Top it with 2/3 of the ricotta mix
  • Add another layer of eggplant
  • Top with the remaining mix
  • Add the grated cheeses, sprinkle with oregano
  • Bake for 30min or until the top is golden in color and crispy
  • Before eating drizzle with 1 tbsp extra virgin (strong please) olive oil
Dig in!

Keto Yeast Bread

Breakfast/Café da manhã, Recipes/Receitas, Sides and sauces/Acompanhamentos e molhos heelsandspices

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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  • GF
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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
   

Keto “Apple Cake”

Recipes/Receitas, Something sweet/Doces heelsandspices

I have used zucchini as a replacement for apples for years. With the right spices and other ingredients, I bet you will not be able to distinguish between it and a real apple.

From cobblers, to muffins, compotes, pies, or almost anything else that apples play a role, the humble zucchini is a perfect replacement.

This cake is no exception. Besides being beyond delicious, it is moist, and has the right ration between sweetness and acidity, making it a pleasure to our taste buds.

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Keto “Apple” Cake

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  • GF
  • DF
  • Difficulty:Easy
  • Prep Time:15 mins
  • Cook Time:50 mins
  • Serves:13
  • Freezable:Yes

Nutrition per portion

Ingredients
  • 200g grated peeled zucchini
  • 2 cups almond flour
  • 6 eggs
  • 2 small zucchini or 1 medium zucchini (extra)
  • 1/4 cup olive oil
  • 1 tbsp cinnamon powder
  • 1 tbsp vanilla extract
  • 1 tbsp gluten free baking powder
  • 1/3 cup of a keto sweetener you like (less or more depending on taste)
  • 8 tbsp lemon juice
  • 1 extra tsp sweetener
Method
  • Pre-heat the oven to 180º C
  • Marinate the grated zucchini in 3 tbsp of lemon juice and a pinch of salt for 10 minutes
  • Peel and de seed 2 small zucchini or 1 medium and cut it in slices diagonally (to get a kind of sliced apple look)
  • Oil a loaf pan and line with parchment paper
  • In a bowl add the eggs, vanilla extract, sweetener and olive oil and beat well
  • Add the zucchini and mix
  • In another bowl add the dry ingredients and mix them well
  • Mix the dry ingredients with the liquid ingredients
  • In a small bowl mix 5 tbsp of lemon juice and 1 tsp of sweetener (or more to taste)
  • Pour the mix into the loaf pan, add the slices of raw zucchini on top and drizzle with the lemon juice/sweetener
  • Bake for 45 to 50 minutes

Be happy because it really tastes like apple cake

Raspberry and Lemon Thyme Mug Cake

Recipes/Receitas, Something sweet/Doces heelsandspices

Yes, lemon thyme, a herb usually used for savory dishes, but that makes the difference here. This is just how I am, I use the ingredients that my palate calls for. And so this mug cake was created. The freshness of the raspberries and thyme and the moistness given by the olive oil, makes it a fragrant and delicious mug cake, fit for a dessert of on its own, a breakfast for the days we are not much hungry but still want something quick and easy to make, and of course delicious.

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Raspberries and Lemon Mug Cake

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Moist, tangy, fresh, are the best words to describe this easy to make mugcake
  • Difficulty:Easy
  • Prep Time:2 mins
  • Cook Time:1 mins
  • Serves:1
  • Freezable:Yes

Nutrition per portion

Ingredients
  • 1 medium sized egg
  • 1 tsp lemon zest
  • 2 tbsp almond meal or flour
  • 1 tsp chopped lemon thyme
  • 1 tsp of any sweetener you like (I always use keto approved)
  • 1 tsp olive oil
  • 1/4 tsp gluten free baking powder
  • Extra raspberries to garnish
  • 3 raspberries
Method
  • In a mug add the liquid ingredients and mix well
  • Add the dry ingredients and mix well
  • Add the lemon thyme, and 3 raspberries and fold in
  • Cook for 55 seconds on the microwave

Dig in and smile

Walnut and Salted Caramel Mug cake

Breakfast/Café da manhã, Recipes/Receitas, Something sweet/Doces heelsandspices

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

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