Friday, 6 May 2016

LCHF pancakes

One of the most common questions I am asked is how do my kids react to a LCHF diet?
For the most part they are super positive and love that they can eat all the foods they love as much as they want.
Foods like butter, cream, cheese, bacon etc etc
I mean what’s not to love really!
While they are not as strict as me ( I am in ketosis and fat adapted) they do want to try and stay as low as possible as they recognise how much better they feel eating this way.
This does mean they have challenges when it comes to some favourite foods of theirs like lasagna, pizza, pie and pancakes. (what is with the “P”s?)
We have played with a variety of grain free pancakes recipes and they do tend to find them a big heavy on the coconut flavour. I love them though:P
This one is based on a recipe currently doing the rounds but the first time I made it they said it was too much like an omelette so I have tweaked the flavouring a bit and believe I am on a winner!
And with just four ingredients!
  We are blessed in Launceston to have a nearby organic blueberry farm so we go and pick   15-20kg when they are in season and then freeze.  If you don’t have a deep freezer then can I suggest you do yourself and favour and invest in one!
I served with some blueberries (30gr)  and double cream (4tsp)
LCHF pancakes
Prep time
Cook time
Total time
Category: LCHF
Serves: 4
  • 4 eggs
  • 110gr cream cheese
  • 1tsp vanilla powder
  • ¼tsp baking powder
  1. Blend all your ingredients together really well. You don't want any cream cheese lumps in the mix.
  2. Let it settle for a few minutes.
  3. You want a warm pan but not too hot as these will need to cook slower than flour based pancakes.
  4. Patience is required or you will end up with cheesy scramble (ask me how I know!)
  5. I used coconut oil but butter or ghee would be fine.
  6. I don't make them too big either.
  7. You need to let them cook almost the whole way through before turning them. Wait until they look like this
  8. Then you really only need to flip for a few seconds then remove from pan.
  9. We are blessed in Launceston to have a nearby organic blueberry farm so we go and pick 15-20kg when they are in season and then freeze. If you don't have a deep freezer then can I suggest you do yourself and favour and invest in one!
  10. I served with some blueberries (30gr) and double cream (4tsp)
Nutrition Information
Calories: 388 Fat: 35 Saturated fat: 20 Carbohydrates: 2 Sugar: 2 Protein: 7.5

Keto Krackers

These keto crackers are such winners and tick the main three boxes!
  1. Awesome tasting
  2. Incredible good for you
  3. Unbelievably easy to make
What else do you need.  Well, actually I will add another, the added bonus is that they are a flexible recipe.  You can chop and change seeds to use and herbs for added flavour.!
They fit the bill for those following a LCHF (low carb healthy fat), keto (ketogenic), banting or paleo lifestyle.
If you are following a GAPS diet then you can simply replace the psyllium husks with extra flaxseeds/linseeds.

Keto Krackers
Prep time
Cook time
Total time
Category: snack
Serves: 25-30
  • 100gr Sunflower seeds
  • 50gr pepita
  • 1tbs psullium
  • 30 gr linseeds
  • Pinch salt
  • 250ml water
  1. Blend sunflower seeds and pepitas slightly then add to a jug with all other ingredients.
  2. Let mix sit for 10 or so minutes.
  3. You can pretty much add any seeds to this like chia, sesame etc or herbs.
  4. Spread very thinly onto a sheet of baking paper and bake at 150c for approximately 45min.
  5. I sometimes cut outside pieces off and let centre bake a bit more until dehydrated.
  6. Let cool and cut into smaller cracker sizes.
  7. Store in airtight container
Nutrition Information
Serving size: 1 Fat: 2.5 Saturated fat: .3 Carbohydrates: .3 Protein: 1.2

LCHF Grain free bread rolls

This is amazing!  Since my children decided to go grain free they have occasionally lamented the loss of toasties and rolls so I googled and I played and finally found a combination that not only was very tasty but that my miss fussy would eat.
This is fast and easy.
About 45 minutes and you have steaming hot rolls from the oven, combine with some okay, loads of butter and you won’t look back.

  • 60gr ground psyllium husk (or an extra 60gr ground linseeds if following GAPS)
  • 80gr coconut flour
  • 25gr chia seeds
  • 25gr linseeds
  • 25gr sunflower seeds
  • 25gr sesame seeds
  • 3tsp baking powder
  • ½tsp salt
  • 3 eggs
  • 2tsp coconut oil
  • 400gr water
  1. Grind the psyllium husks or linseeds to a powder.
  2. Add other dry ingredients and blend slightly (pulse in TMX or bellini).
  3. Add wet ingredients and mix for 2min.
  4. Let sit for 5 minutes.
  5. Dampen hands and shape into palm size bread rolls.
  6. Bake at 200c for 20-30 min, until golden and light and puffy.
  7. Store in the fridge for upto 5 days. (if they last that long)
Nutrition Information
Serving size: 1 Calories: 99 Fat: 7.3 Saturated fat: 1.8 Carbohydrates: 1.3 Sugar: 0 Protein: 4.9