Category: Health

Ingredient List

• 25 oz chicken breast meat* crumbled
• 1 tsp each onion powder & garlic powder
• 8 oz Mozzarella cheese (shredded)
• 2 oz Cream cheese

Preparation

1. Drain canned chicken. Crumble and mix in seasonings. Set aside.
2. Melt cheeses together in microwave, stirring every 30-60 seconds.
3. Add chicken mix to cheese mix. Mix well, then knead to well distribute chicken.
4. Press or roll into a rough rectangle, no less than 1/4″ thickness, place dough on lined baking sheet
5. Bake for 12-15 minutes, remove from oven and carefully flip onto a cutting board. Score into french fry shapes with pizza cutter. Move back onto lined baking sheet and bake another 10-12 minutes.
6. Remove from oven and break up the fries. Bake loose fries another 5 minutes, if desired.
7. Serve with dipping sauce, perhaps sour cream mixed with salsa verde for example.

* I use Members Mark natural chicken breast in water from Sam’s Club, 2 12.5 oz cans.

† Keto Connect, No Carb Pizza Crust!

Keto Cheddar Biscuits

These are great with any meal, and simple to mix and bake.

Ingredient List

• 3 ounces cream cheese, softened
• 1 cup shredded cheddar cheese
• 2 eggs
• 2 cups almond flour
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1/4 cup heavy cream
• 1 tablespoon melted butter

TOPPING

• 2 tablespoons butter, melted
• 1 teaspoon garlic powder
• 1 teaspoon Nutritional Yeast

Preparation

1. Preheat oven to 350 degrees.
2. In a mixing bowl combine the softened cream cheese & cheddar cheese. Whisk eggs and mix into cheeses. Mix until cream cheese is smooth with no clumps.
3. Thoroughly mix in the heavy cream and melted butter.
4. Add almond flour, baking powder & salt.
5. Stir until combined. Do not overmix or biscuits will be tough.
6. Chill the dough 10-15 minutes.
7. Using a small cookie or ice cream scoop spoon the biscuits out onto a greased or lined baking sheet.
8. Lightly flatten each biscuit.
9. Bake 13-15 minutes until golden, rotating pans 1/2 way through.
10. Brush melted butter onto biscuits. Mix garlic powder & nutritional yeast together, sprinkle over the biscuit

Nutrition (based on 12 biscuits):
SERVING SIZE: 1 biscuit; CALORIES: 122 TOTAL FAT: 7.8g Net Carbs: 2.3g PROTEIN: 3.5g

Keto Sesame Rolls

These simple mix & bake raised rolls are very tasty. They are now my go-to, replacing the fat-head breads, except for pizza crusts.

They puff up quite a bit, thanks to the vinegar, so shape them flatter than you think. Also, the inside is a bit moist right out of the oven, so cool completely before consuming.

Ingredient List

• 140g Almond Flour
• 50g Whole Psyllium Husks
• 1 Tbsp Baking Powder
• 1/2 tsp Salt
• 2 tsp Apple Cider Vinegar
• 1 cup hot water
• 3 egg whites (90g)
• 2 Tbsp Sesame Seeds

Preparation

1. Preheat oven to 350°
2. Whisk dry ingredients together. Mix in vinegar & egg whites with spatula. Mix in hot water in 3 additions. Use spatula to fold/knead dough until well mixed. Divide into equal portions and shape as desired (these will rise!)
3. Brush rolls with egg white or melted butter and sprinkle with sesame seeds.
4. Bake for 55-60 minutes. Cool completely before serving (interior of rolls will finish cooking as they cool).

Nutrition (calculated in Carb Manager app, based on 6 rolls):
Per roll: 208 calories, 2g net carbs, 10g fiber, 14g fat, 8g protein, 0 glycemic load. 

Keto Soft Pretzel

Holiday season 2019. Something triggers a craving for a soft pretzel. Maybe it’s that Annie Anne’s in the Walmart, which is not an option for a keto/grain-free lifestyle. Google! Find me a recipe!

I found several, and what I’m sharing here is an adaptation of a couple of those. It’s pretty easy, and quite tasty – satisfies the craving, for sure 🙂 And they make a great bun for a burger or egg sandwich.

BTW, you can top these with coarse salt, or cheese. I like nutritional yeast, which has special powers – check Dr Berg’s video to learn more.

Also, I use a ‘flax egg’ in place of chicken eggs, so I can share these with my daughter who has an egg yolk allergy. Traditionally, flax egg is 1 Tbsp flax meal + 1 Tbsp water, mixed and allowed to bloom for 10 minutes. I use egg whites rather than water, for the added protein. Whole eggs would be more keto, of course, with the added fat.

Ingredient List

• 1 packet Active dry yeast (2 1/4 tsp)
• 1/4 cup Warm Water (105°)
• 1/2 tsp pure Maple Syrup
• 1 1/2 cups almond flour
• 1 tbsp GF baking powder
• 1/4 tsp Xanthan gum (optional, for more chewy pretzels)
• 2 eggs (Flax Eggs work if you’re allergic)
• 3 cups Mozzarella cheese (shredded)
• 2 oz Cream cheese

Preparation

1. In a medium bowl, stir together the warm water and maple syrup. Stir in the yeast and set aside for 10 minutes.
2. Preheat the oven to 400°F. Line a large baking sheet with parchment paper.
3. Combine almond flour, baking powder, xanthan gum and eggs in food processor. When the yeast is done proofing and has increased in volume to 1/2 cup, add it to the food processor and pulse until uniform.
4. In a medium bowl, combine the shredded mozzarella and cream cheese. Heat in the microwave, 30-60 seconds at a time, until melted. Stir until smooth and uniform.
5. Add the cheeses to the food processor and process until a uniform dough forms, scraping the sides with a spatula if necessary.
6. Chill the dough in the fridge for 15-20 minutes, until it’s not too sticky to work with.
7. Using oiled hands, form a ball with the dough. Cut it into 12 equal pieces. Roll each section into a long, skinny log, about 9 inches long. Twist into a pretzel by taking one end of the pretzel and looping it around and down across the bottom, then repeat with the other end, crossing over the first one. Place onto the baking sheet. Repeat with the remaining dough sections.
8. Sprinkle coarse sea salt and nutritional yeast (or Parmesan cheese) over the pretzels and press down lightly.
9. Bake for 10-12 minutes, until golden.
10. Drizzle melted butter over pretzels while hot

Keto Basque Burnt Cheesecake

My Keto version of the ‘Burnt Cheesecake’ is adapted from Molly Baz’ version at Bon Appetit (see video: here). It is delicious served plain, or with a sprinkle of cinnamon or a bit of blueberry compote.

The macros for this veto version are 5g net carbs, 33g fat & 9g protein. 5 net carbs make this cake a special occasion indulgence, especially if topped with the blueberry compote, and it’s not appropriate if you are in serious weight-loss mode at under 25 net carbs per day.

Molly’s introduction to her recipe: This cheesecake is the alter ego to the classic New York–style cheesecake with a press-in cookie crust. Inspired by a Basque version, this is the cheesecake that wants to get burnt, cracked, and cooked at high heat. Which also means this is the cheesecake that’s impossible to mess up.

Tom’s Keto Ingredient List

Preparation

Place a rack in middle of oven; preheat to 400°. Butter pan, then line with 2 overlapping 16×12″ sheets of parchment, making sure parchment comes at least 2″ above top of pan on all sides. Because the parchment needs to be pleated and creased in some areas to fit in pan, you won’t end up with a clean, smooth outer edge to the cake; that’s okay! Place pan on a rimmed baking sheet.

Beat cream cheese and sweetener in the bowl of a stand mixer fitted with the paddle attachment on medium-low speed, scraping down sides of bowl, until very smooth, no lumps remain, about 2 minutes.

Increase speed to medium and add eggs one at a time, beating each egg 15 seconds before adding the next. Scrape down sides of bowl, then reduce mixer speed to medium-low. Add cream, salt, and vanilla and beat until combined, about 30 seconds.

Turn off mixer and sift flours evenly over cream cheese mixture. Beat on low speed until incorporated, about 15 seconds. Scrape down sides of bowl (yet again) and continue to beat until batter is very smooth, homogenous, and silky, about 10 seconds.

Pour batter into prepared pan. Bake cheesecake until deeply golden brown on top and still very jiggly in thecenter, 60–65 minutes.

Let cool slightly (it will fall dramatically as it cools), then unmold. Let cool completely. Carefully peel away parchment from sides of cheesecake. Slice into wedges and serve at room temperature.

Do Ahead: Cheesecake may be made 1 day ahead. Cover and chill. Be sure to let cheesecake sit for several hours at room temperature to remove chill before serving.

Blueberry Compote

2 cups frozen organic blueberries
100g monk fruit sweetener
1 Tbsp fresh lemon juice
1 Tbsp tapioca starch

Combine blueberries, sweetener & lemon juice in saucepan. Heat to low boil over medium high heat. Reduce heat, simmer for 5 minutes before adding tapioca starch. Mix tapioca starch in well and continue to cook until slightly thickened. Cool & store in refrigerator.
16 servings (1.5 Tbsp) at 2 net carbs, 0 fat, 0 protein.