Showing posts with label LCHF. Show all posts
Showing posts with label LCHF. Show all posts

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

Sunday, 31 January 2016

Mexican LCHF chilli Con Carne

I am always on the look out for recipes for my old favourite foods.  When I can't find one then I just try and make it up as I go.  It can be hit and miss sometimes but this was a definite hit.  Both kids gobbled it up so that has to be a win right!

This was very easy and you could probably do it in the slow cooker too if you were pushed for time.

1kg nice and fatty minced beef
2 med onions diced
3 cloves garlic
800gr of diced tomatoes (I used some I  bottled last year)
1-2 whole red chillies sliced
2tsp smoky paprika
1tsp chilli flakes
1 pc smoky chorizo sliced
Optional:1 tin mixed beans (omit if going for super low carb)
S&P to taste

In a large saucepan saute onion and garlic in some coconut oil.  
Add beef a little at a time and break up and cook until nicely browned.
Add chilli, chilli flakes and paprika along with the sliced chorizo. 
Cook a little more then add tomatoes and let simmer for around an hour.
Adjust seasoning before serving and if you want beans then add those in after 30min of simmering.

I served ours with a really cheese cauliflower mash.  The kids are a bit 'meh' about cauliflower unless it is baked whole with a bucket of cheese.
This recipe found their weak spot though.

1 whole cauliflower broken into smaller florets
2 cloves garlic
S&P to taste
1/4c grated parmesan
1/2c grated cheddar
extra 1/2c mixed cheeses for top

Steam cauliflower and once super soft drain well.
Place in food processor with garlic and cheeses. 
Blend until creamy then pour into an oven proof dish.
Top with more cheese and back until bubbling and golden.

I really hope you enjoy this as much as we did.
This is a large serve but I like to freeze portions for lazy nights.
Serve with sour cream and guacamole to finish it off perfectly.

Saturday, 16 January 2016

Summer time LCHF ice-cream

It is that time of year and if you are like me and have a soft spot for ice-cream then these can fill the void.

I ADORE ice-cream

I would crawl over hot coals for the stuff and have been known to lie to my children about the existence of ice-cream in the freezer!

Sooooo, I have two recipes for you.

They are simple and don't use too many ingredients, which I really like.

I made the custard for this one in the bellini but it can be done stove top just as easy.  For the puritan banters this would be totally unacceptable but hey, you gotta live a little in summer. and. ice-cream!

Salted Caramel Ice-cream

6 pitted fresh dates
400ml coconut cream
2 whole eggs
1tsp himalayan salt
1tsp vanilla essence
125ml pouring cream
1tsp xantham gum powder
1tsp lucuma

Blend dates, vanilla, lucuma, xantham gum and eggs together.  
In a pan heat coconut cream to a simmer, stir in date mix and add yacon syrup (you can go without this or add a sweetener of your choice.  I use this as it is reasonably low in carbs and adds a nice flavour)
Bring to simmer and stir until mix starts to become thicker.  
Once it resembles a custard, add your salt and remove from heat and chill in fridge.
Once cool, whisk through the pouring cream and then place in sealed container in freezer.  
This is where you can use your ice-cream maker and follow usual method.
If you don't have an ice-cream maker then just remove every hour or so and give a whisk.  
You only need do this 2-3 times.
You will need to remove from freezer at least 30min before using, like most home made ice-cream it will go really hard.  Alternatively you can use ice-cream moulds that make it much easier to handle.
You can also eat it much sooner!
makes 15 serves.  2.3gr carbs per serve

My kids love this one, for me it is too much cream, however using cream makes it a great source of fat and really low carb

Traditional Vanilla Ice-cream

600ml pouring cream
2tbs vanilla essence
2 vanilla beans split and scraped (use it all)
pinch salt
1.5tbs great lakes gelatin
1/4c water

Dissolve the gelatin in the water and set aside.
In a saucepan heat cream with vanilla, beans and paste until you have a simmer.  let simmer for about 20 min until it has reduced and developed a really lovely vanilla flavour.
Remove beans and let cool slightly.
Whisk through gelatin, then transfer to a container and chill in fridge.
Once cool whisk again then follow same procedure as above for whisking/freezing or use your ice-cream maker or moulds.
makes 15serves, 1.1gr carb per serve

Saturday, 9 January 2016

LCHF Fathead chicken and camembert Pie

There are some things you figure you will never eat again when you change to a LCHF way of eating.  

Pie was one of them for us!

That is until I decided to experiment a bit.  
I first tried doing some pizza type scrolls but they failed and fell into flat little parcel type things.  kids thought they were ok but I wasn't at all happy with how they turned out.  
The first time I tried making pies with the fathead dough I blind baked the dough thinking it would work better that way. 
They were ok but by the time the insides heated up the 'pastry' was overdone making it tough and chewy.

This time I hit the motherload and they turned out beautifully. 

You can do traditional microwave dough or no nuke dough to make these. 
I found some cute little single pie dishes at kmart, they are non stick but I figure it isn't something I would use often like a fry pan so won't matter too much. Alternatively you can make one large family size pie in a dish of your choice.
The dough turned out quite light, held together perfectly.  I made spare for lunches and they held their shape in the fridge for two days, without breaking up or getting soggy.

1 portion of the fathead dough
500gr chicken thigh diced
1med onion
3 cloves garlic
1tbs chopped chives
3/4c cream
1/2 small wheel camembert (or brie)

Finely dice onion and garlic and fry in butter or coconut oil until golden.  Add chicken and fry until all cooked through.  Pour in cream and simmer gently until it starts to thicken.  Season with chives, S&P and any herbs you like really.   
Put aside in fridge to cool mixture.
Preheat oven to 200c
While mix is cooling make your dough and roll out between baking paper to 3/4cm thickness for pie base.  

Grease pie dish and line with 'pastry'.   When chicken mix is cold add to pie dish and top with slices of cheese.  Roll out more pastry to put on top.

Bake for approx 20min until really golden.

Let rest out of oven for a couple of minutes before serving.
Thank me later :)

Tuesday, 5 January 2016

Microwave FREE LCHF Fathead pizza Dough

We love pizza.  I mean who doesn't right!
I am sure most LCHF peeps have seen the recipes for fathead pizza, the one where you melt your mozzarella into a molten lava mess IN A MICROWAVE!
Yeah, all well and good until your microwave decides to chuck a hissy fit and curls up its freakin toes.  Which didn't bother me overly as I know they aren't great for your food. BUT, pizza.......

Sooo, how to make a fathead pizza without making nuclear lava.

Looks amazing doesn't it and I tell you it is better than regular pizza bases!  The proof being that my fussy kids even agree with me.

You will need a food processor of some sort to make this.  I have a bellini but you don't need to be so flash :P

1.5c mozarella grated
1c almond meal/flour
2tbs cream cheese
1tbs dried oregano
1tsp baking powder
1tbs psyllium husks
1 egg

Preheat oven to 200c
Place all ingredients in your food processor and blend well.  It should form a soft but not too sticky dough.  If it is too sticky add a bit more almond meal and blend again to combine.

Form dough into two balls.  Between two sheets of baking paper roll out into a disc about 1/2cm thick.  
Bake until golden brown.

I generally do a double mix so there is leftovers for lunch the next day

Once nice and golden (about 10-15min)
Remove from oven and let cool slightly.  Then pile on your toppings of choice and pop back in the oven to cook the top.
Be warned these are pretty awesome and also pretty filling so a little goes a long long way.

Friday, 1 January 2016

Food tips for the holiday season

How did you go with christmas?  Did you eat all the food!  What did you eat?

We pretty much stuck to our LCHF lifestyle and shared it with my parents who came for the day.

It is the second christmas we have done this way and it is much easier than people think.

I have found over the past two years that the best thing when it comes to food is to keep it simple.  A hard less to learn as I waste heaps of money on recipe books I flip though, ooh and aah then never use.  If I were one for new year resolutions I think I would have to make one pledging never to buy another recipe book LOL

The holiday season is renown for entertaining and it doesn't have to be difficult or high carb.

I have shared some of my tips for the season below and hope you find them helpful

1. The thing with most foods is that they are unnecessarily sweetened.  Seriously, you can go without many sweeteners in things.
Make a custard from scratch and use high fat ingredients it really doesn't need sugar,  I use Quirky Jo's custard recipe and never put in the sugar and it is awesome!  As with most grain free cake recipes too.  This is my current fave from Traditional Cooking School but OMG!  3/4 of honey!  They've gotta be kidding right!  What I do is instead of using the honey I use stevia sweetened (avalanche) hot choc mix as the cocoa portion of the recipe and stevia sweetened choc chips.  This keeps the cake sweet enough without being totally over the top.

2. Go for savoury over sweet.  This is especially good if you are entertaining people who aren't into eating how you do.  Assuming they aren't vegan then go to town with the cheese platter.   Make some dips (don't buy expensive full of crappy seed oil dips), mash a couple of avocados with some chilli, garlic, lemon juice and seasoning, or whisk some herbs into cream cheese.  Seed crackers are awesome or make some seed bread for cheese and dips. Both tasty and LCHF/paleo.  Remember filling up on high fat will leave you satisfied for a lot longer than filling up on carbs.

3. Planning ahead is the third tip.  If you are caught short you will be able to stick to what you believe in and stay healthy.  I find if I am short of time then I am more likely to bad poorer choices food wise so I like to know that I have stuff I want to eat available. I have a well stocked pantry with nuts, seeds etc, I stock my freezer with good quality meats. And look for mark downs at the supermarket, cheese lasts quite a while, cream and butter can both be frozen too.  If you are in Launceston I recommend Casalinga or Conmurra Meats.  The latter deliver weekly to your door, grow and butcher their own grassfed meat and is really well priced.  At Davies Grand Central you can find a great range of LCHF products too.  Last year I wrote the Launceston Shopping Guide for LCHF 

4. Go seasonal.  Berries. Need I say more really LOL  Tis the season and all that.  I love summer berries.  We don't do much in the way of fruit (read:don't eat it really) for 10 months of the year but come summer we love berries.  The kids will occasionally have mango, watermelon and cherries too but I tend to stick to berries and occasional cherries.  We are blessed with some great local PYO (pick your own) farms or you can pop down to Laun Harvest Market and grab some.  We were very lucky to win a berry box from Paleo Providore that was delivered two days before christmas so we chowed on berries for christmas.  I also freeze berries for smoothies, cool treats and cakes.

At the end of the day it is about enough the company of others. 

 It doesn't have to be a banquet, a few good foods that are filling is the way to go rather than masses of rubbish.  And, don't beat yourself up if you have something not on a list.  

This is a way of life, it isn't a competition or a test so you can't fail or cheat.