Goats Cheese Rosemary Crackers – 2 Net Carbs

These delicious goats cheese crackers are flavoured with fresh rosemary and make a great gluten free and low carb cracker to have alongside with a dip.

 

Course: Appetizer
Servings: 12 Crackers
Author: Angela Coleby
Ingredients
  • 1/2 cup (56g) coconut flour
  • 1 teaspoon baking powder
  • 4 tablespoons butter
  • 2 tablespoons Rosemary, fresh
  • 6oz (168g) Goats cheese.
Instructions
  1. Put all ingredients into a food processor and blitz until smooth.

  2. Spoon the mixture onto a piece of parchment paper, then place another piece on top. Gently roll out the dough until about 1 cm thick.

  3. Cut out with a cookie cutter or shape by hand.

  4. Place onto a baking tray lined with parchment paper.

  5. Bake for 18-20 minutes until firm and golden.

  6. Allow to cool or place in the fridge overnight for best results.

Recipe Notes

Makes 12 crackers

Nutritional Info per cracker – 99 Calories, 8g Fat. 4g Protein, 4g Total Carbs, 2g Fibre, 2g Net Carbs

How To Still Eat All Of Your Favorite Foods But Low Carb Version

Some people think that following a low carb or ketogenic diet is too difficult to follow especially for the long run but you would be completely wrong if you know how to substitute your favorite foods.  Let’s look at some alternative foods that are easy to make and taste virtually the same or better than the high carb choice.

Potatoes:  One small to medium potato has a whopping 30g carbs!  But what about our beloved mashed potatoes that goes so well with meatloaf?  Make mashed potatoes with cauliflower!  Simply boil cauliflower for 12-15 minutes until well cooked and drain it well.  You can put the cauliflower in a clean dish towel and squeeze until dry.  The dryer the cauliflower the better your mashed potatoes will turn out.  Mash them with some butter or coconut oil, ¼ cup sour cream (lower carb than milk), salt and pepper.  I like to add a little parmesan cheese and garlic for added flavor and my husband actually adds pickle juice and it’s actually really good.

Rice: 100g of white rice has 28g carbs, minimally.  White rice is also void of nutrients and is simply starch.  Substitute rice for cauliflower.  (I love this vegetable!)  Simply place cauliflower chunks in a food processor and pulse until broken down into rice-size pieces.  Or you can grate the cauliflower instead.   Heat some olive oil or coconut oil in a skillet and cook over medium heat until it turns slightly brown (3-5 minutes).   Mix in your favorite ingredients that you would normally put in your rice (low carb ingredients of course).

Bread: 2 slices of bread have between 20-25g carbs.  I have posted many recipes for low carb, gluten free bread, naan bread and buns.  Scroll down on my blog and you will see many recipes or you can simply google low carb almond flour bread or low carb coconut flour bread.  Most recipes I have seen have about 1-3 net carbs per serving.

Pizza:  1 large slice of pizza has at least 25g carbs.  You can make low carb pizza using yet again, cauliflower!  Prepare your cauliflower exactly the same as you do for the rice.  Boil the rice for about 5-7 minutes and drain.  Wrap the cooked cauliflower in a clean dish towel and squeeze until the cauliflower is dry.  Again, the dryer the better.  Put in a bowl and add 2 eggs (beaten), ½ cup mozzarella cheese, ¼ cup parmesan cheese, 1 tsp oregano, a little salt and garlic.  Mix well.  Don’t be afraid to get your hands in there to mix it well.  Put on baking tray lined with parchment paper so it doesn’t stick.  Press so it looks like a pizza crust.  Bake for 20 minutes.  Add all of your favorite (low carb) toppings and bake again for another 10 minutes or until browned at the top.

Pasta: 100g of pasta has no less than 25g carbs.  Well, this time I cannot give you a cauliflower recipe for pasta but I can recommend some low carb pastas that you can buy in a grocery store or local health food store.  While there are many low carb pastas to choose from, I recommend ones that are not made with wheat flour.  Some of them could include:

  • Miracle Noodles: There are 8 different types of Miracle Noodles (including a rice version) available which all have ZERO carbs and are made out of a water-soluble fiber made from the Konjac plant
  • Zucchini pasta: You can buy (or make) zucchini pasta which contains in 1 cup less than 4 total carbs and 1-2g fiber which leaves only 2 net carbs
  • Black bean pasta: Made from 92 percent black beans (and 8 percent water), they’re loaded with 25 grams of protein per serving, 17 total carbs and 12g fiber which leaves the net carbs at only 5g!

Add all of your favorite toppings but be careful with spaghetti sauce as it often has added sugar.  Used mashed tomatoes or olive oil instead.  Add some ground beef, cheese and spices like garlic and oregano and you will be in heaven!

So enjoy your favorite meals without the guilt!

Coconut Flour Bread

This coconut flour bread is gluten free and has only 1 Net Carb Per Slice!  This recipe makes 1 loaf or 12 slices

Ingredients:

  • ½ cup coconut flour
  • ¼ teaspoon sea salt
  • ¼ teaspoon baking soda
  • 6 eggs
  • ½ cup melted coconut oil

Directions:

  1. Preheat the oven to 350°F (175°C).
  2. Sift together the dry ingredients.
  3. Slowly add the wet ingredients into the dry ingredients and stir until very smooth.
  4. Grease a small bread pan with coconut oil or use parchment paper and fill about ⅔ of the way full with batter. Bake for 40-50 minutes, or until a toothpick comes out clean.
  • Recipe taken from Diet Doctor

Why Use Almond Flour in Low Carb Baking?

Almond flour is a gluten-free nut flour, essentially just ground blanched almonds. It’s often used as a low-carb substitute for wheat flour in bread and other baked goods.  Almond flour is a common ingredient in all kinds of baking.   Almonds do not contain gluten so it won’t rise with yeast.  When using it in baking, you’ll need something to help absorb and bind liquid like psyllium husk, protein powder and/or eggs.  Almond flour can also be used as a low-carb breading for those of you who like a crunchy crust.  Simply mix the almond flour with spices and Parmesan cheese and coat your chicken, fish or vegetables.

The amount of carbs in in almonds is approximately 4-8 grams of carbohydrates per 100 gram.  Almond flour is fairly low in carbs but when ground up and used in bread, the number of gram of carb may add up quickly so be sure to check the nutritional label.  I have posted many recipes that use almond flour as the base that may also include psyllium husk to add additional fiber (as well as absorb the moisture).   I make almond buns weekly and have many of my friends and family make them too as they are so easy and so tasty.  For those of you who find it hard to give up bread, try some of the recipes I have posted.  You will be pleasantly surprised how good they are and they curb that bread craving and eliminate wheat and gluten from your diet which in my humble opinion is not healthy for you.

If you’re allergic to nuts or don’t like the nutty flavor of almonds, you can replace it with coconut flour but not in equal amounts. 1 cup of almond flour can be substituted for ⅓ cup of coconut flour. You might also need to add additional eggs.

Low Carb Naan Bread!

Two pieces is only 3 net carbs!

Ingredients

Garlic butter

  • 3½ oz. butter
  • 1 – 2 garlic cloves, minced

Instructions

  1. Mix all dry ingredients in a bowl. Add oil and then boiling water and stir thoroughly.
  2. Allow to rise for five minutes. The dough will turn firm fairly quickly, but stay flexible. It should resemble the consistency of Play-Doh. If you find it’s too runny then add more psyllium husk until it feels right. The amount needed may vary depending on what brand of husk or coconut flour you use.
  3. Divide into 6 or 8 pieces and form into balls that you flatten with your hands directly on parchment paper or on the kitchen counter.
  4. Fry rounds in coconut oil over medium heat until the Naan turn a nice golden color.
  5. Heat the oven to 140°F (70°C) and keep the bread warm while you make more.
  6. Melt the butter and stir in the freshly squeezed garlic. Apply the melted butter on the bread pieces using a brush and sprinkle flaked salt on top.
  7. Pour the rest of the garlic butter in a bowl and dip pieces of bread in it.

Recipe taken from The Diet doctor: https://www.dietdoctor.com/recipes/low-carb

Raspberry Mousse Cake…yummy!

Raspberry Mousse Cake With Only 5 Net Carbs Per Serving!
Course: Cake, Dessert
Servings: 8 Slices
Author: Angela Coleby
Ingredients
Sponge
  • 1/3 cup coconut flour
  • 6 eggs separated
  • 1/2 cup erythritol or sugar substitute
  • 1/2 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • 1 tablespoon ground ginger
Raspberry Mousse
  • 3 eggs
  • 1 cup cream heavy/whipping
  • 340 g raspberries
  • 1 pack gelatin
  • 1/4 cup water
Instructions
To make the cake:
  1. Preheat the oven to 180C/350F degrees.

  2. Grease and line two sponge tins (I used an 8 inch spring form tin twice)

  3. Whisk the egg whites until stiff peaks form.

  4. Beat the egg yolks with the erythritol.

  5. Add the vanilla extract, ginger baking powder and coconut flour. Whisk until combined.

  6. Gently fold in the egg whites.

  7. Pour into the cake tins and bake for 15 minutes until golden and firm.

  8. Set aside to cool.

To make the mousse
  1. Heat up the water, add the gelatin (or agar agar) and stir until combined.

  2. Blend the raspberries until smooth and add to the gelatin mixture.

  3. Beat the eggs with the erythritol. Add the raspberry mixture and stir well.

  4. Whip the cream into stiff peaks.

  5. Fold the cream into the raspberry mixture and stir well.

To assemble the cake
  1. Place one sponge in the bottom of the spring form cake tin.

  2. Pour the mousse on top and spread out evenly.

  3. Place the other sponge on top of the mousse gently.

  4. Put into the fridge for at least 4 hours, allowing the mousse to set.

  5. Remove the cake from the spring form tin.

  6. Slice, eat and enjoy!

Recipe Notes

Makes 8 Slices

Nutritional Info per slice – 175 Calories, 12g Fat, 9g Protein, 10g Total Carbs, 5g Fibre, 5g Net Carbs