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Archive for the ‘keto’ Category

I’m always on the lookout for low-carb options, not that I don’t love my carbs, they are just not as kind to me as alternatives, so I like to balance our intake with some low-carb options. I created this recipe when I had purchased too many zucchini’s and I thought it would make a nice alternative to the potato rösti that we are used to, I was wrong, it was significantly better than I expected. There is only cheese in this, no other binder! Other recipes use egg but it made a frittata-like pancake instead of rösti, which should be crispy on the outside, soft on the inside. This recipe is definitely a keeper! 

Zucchini Rösti

A KitchenInspirations Original Recipe

Makes 2 dinner portions or 4 appetizer portions

Ingredients:

  • 250 g zucchini, coarsely grated
  • 50 g Parmigiana, finely grated
  • 50 g Gruyère, coarsely grated
  • 2 g salt, divided
  • Pepper to taste

Directions:

  1. Place the grated zucchini into a bowl and toss with 2 grams of salt, allow to sit for about 30 minutes.
  2. Strain the zucchini and salt mixture and squeeze out as much water as you can. Taste for seasoning and add a little more salt if necessary, keeping in mind that some cheeses are saltier than others.
  3. Toss the strained zucchini with the cheeses and add pepper to taste.
  4. Heat a seasoned cast iron pan or non-stick frying pan to medium heat, then lower to medium-low.
  5. Add about half or a quarter of the zucchini mix to the pan and press down into a pancake about 1 cm tall. Cook until the edges are golden, gently loosen the cheese all around and beneath the patty, it may have stuck a little on the pan and flip repeat for the other side. 
  6. Serve hot as a base for fish, steak, chicken or even a poached egg.

Cheesy delicious goodness in every bite.

Notes:

  • Other cheese that would work: low moisture Mozzarella, Appenzeller, Cheddar etc. I would avoid feta, cream cheese, brie, etc.
  • There is no need for oil or butter, the cheese will render and the oils will help fry the Rösti.
  • If you don’t have time to wait for the salt to squeeze out all of the moisture from the zucchini, you may use it as is, just note that the inside will be much softer than if you had removed most of the moisture.
  • If you don’t have a seasoned cast iron pan or a non-stick pan, add a piece of parchment to the pan before adding the zucchini mixture, this will allow the cheese to caramelize and release from the pan easily.
  • I served Serrano ham wrapped cod with a dollop of Greek yogurt.

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These are super quick and easy to make. They don’t keep well, particularly if your house is a bit humid so plan to bake them just before you want to eat them or if they get a bit soggy, just pop them into the oven to dry them out a bit.

Deliciously crunchy and cheesy crisps.

Cheese Crisps

A KitchenInspirations Original Recipe

Makes about 12-15 crisps

Ingredients:

  • 400 g old cheddar cheese, grated

Directions:

  1. Pre-heat the oven to 400° F. Line a rimmed baking sheet with parchment paper or a silicone matt.
  2. Spread the cheese out on the matt as thinly as possible so that the grated pieces are interlaced.
  3. Bake for 4-6 minutes or until the cheese has entirely rendered and is starting to become golden but not burned.
  4. Carefully remove from the oven and pull the parchment onto a cutting board. With a pizza cutter, cut into wedges. Allow to cool completely. Serve immediately.

Notes:

  • I use a rimmed baking sheet because the oils from the cheese may slide onto the oven and burn.
  • Parchment may burn so a silicon matt is preferred.

 

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I have wanted a Tamagoyaki pan for the longest time. There are several cheap and cheerful ones on the market but they are all non-stick and to be honest, I just don’t care for the non-stick coating. This past Christmas, JT got me a cast iron Tamagoyaki pan and I love it! Tamagoyaki is described as a sweet yet savoury rolled omelette and it is ever-so moreish! I’ve made quite a few since the day I received this lovely gift and they have all been well received. I used Nami’s recipe over at Just One Cookbook and it’s a keeper. I generally make them for hors d’œuvres but you can easily make a lunch out of them. For Hors D’œuvres, estimate 2-3 pieces per person or about one half of a roll.

Tamagoyaki (Japanese rolled omelette)

Makes one rolled omelette about 5 cm in diameter and 20 cm long (or the width of your pan).

Ingredients:

  • 3 large eggs
  • 30 mL neutral flavor oil (vegetable, canola, etc)
  • 45 mL dashi
  • 5 mL soy sauce
  • 1 tsp sugar (optional)
  • 5 mL mirin
  • slice of cheese

Directions:

  1. Combine the eggs, dashi, sugar (if using) soy sauce and mirin and whisk well.
  2. Bring the Tamagoyaki pan to medium heat. Brush the entire surface with oil. Pour about 30 mLs of the egg mixture into the pan and tilt to spread the egg mixture evenly. Lay a single slice of cheese onto the omelette allow it to melt.
  3. Using a heat resistant spatula, begin rolling the thin layer of egg starting from the sloped end of the Tamagoyaki pan and move it back to the sloped end. Brush the entire Tamagoyaki surface with oil again and repeat pouring and rolling until all of the egg mixture has been used.
  4. Roll the Tamagoyaki in a parchment-line bamboo or plastic sushi mat and hold with elastics for about 5 minutes. Slice into six even slices. Serve warm.

Notes:

  • Nami has a great video to show how to accomplish this task; it’s not difficult at all and it doesn’t take long to become quite expert at achieving the perfect Tamagoyaki!
  • Nami adds about 2 teaspoons of sugar to her recipe but I reduced it to one, then one time, I totally forgot and didn’t miss it. The mirin is sweet enough.
  • To get the cool texture, roll the Tamagoyaki in a bamboo or plastic sushi mat and allow to sit for 5 minutes. I line my bamboo sushi mat with parchment to protect it.
  • Serve with finely shredded daikon radish seasoned with a little rice vinegar.

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A similar, unbelievably moreish dish was the first course that Dave (Fine Dining at Home) served us at his beautiful home in Manchester. It was creamy, full of flavour, and so delicious that my mouth is watering as I think of his dish. You can see his version here.

I really didn’t have a high-brow enough opportunity to serve this dish before our reno started, so I made a version that I used as a dip for a more casual starter. This was the basis of my recipe. Dave generously gifted me with several truffle-y food items and one was a beautiful bottle of truffled olive oil. I used his olive oil for the dip. If you are not a fan of truffle flavour, simply use a good quality olive oil instead.

Deliciously light and dreamy.

Truffled Parmesan Mousse

Makes about 125 mL mousse

Ingredients:

  • 20 g unsalted butter
  • 25 g sweet onion, finely minced
  • 30 mL cognac
  • 125 mL whipping cream
  • 125  g parmesan rinds
  • pinch of rosemary
  • 15 mL white truffle olive oil
  • sea salt to taste

Directions:

  1. Melt the butter in a small saucepan and sweat the onion until translucent. Add the cognac and cook until it has almost evaporated.
  2. To the onion, add the whipping cream, parmesan rinds and rosemary and bring to a slow simmer. Simmer for about 30 minutes stirring often.
  3. Taste and season with salt.
  4. Strain to remove the rinds, onions and rosemary. Allow the liquid to cool to room temperature and then refrigerate for 30 minutes or overnight.
  5. Add the white truffle olive oil and mix well. Whip with a hand mixer until it is somewhere between soft and stiff peaks. Refrigerate until needed.

 

Notes:

  • This is a very rich dish, so if you serve this as individual appetizers, I would choose smaller glass vessels. Garnish as Dave did with a demiglace and steamed asparagus spears with a parmesan tuile.

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We’ve been making a huge effort to cut out carbs from our diet. The one thing I have been really missing is bread. Not that we ate that much bread, but a sandwich every now and again is a nice treat so I have been trying to make carb-free bread and failing miserably until I came across a delicious keto bun at a local craft sale. It had a similar texture and crumb as flour bread, but made with almond flour and coconut flour. At the time, the lady would not share her recipe, so I made every recipe on the net trying to find her secret, sadly failing. Fast forward to a couple of weeks ago and I get an email from her out of the blue sharing her recipe! How serendipitous! It turned out that it was one of the first recipes I tried but obviously did not get it right so I had abandoned it. She had made a few adjustments to the original recipe and shared them with me, and I made further adjustments to make it my own. It’s easier to make than normal yeasted bread (really is more like quick-bread as you make it) and the result is quite surprising. It’s a lot more expensive to make this bread than it is to make regular flour bread (the recipe below is about $12 for 8 buns).

Those nooks and crannies are like real bread!

Most flour-free buns are usually eggy and super dense because of the nut flours used and the lack of leavening, but these buns are light and have a great spongy texture and fantastic crumb, they never disappoint, time after time! The original recipe had great texture but lacked the flavour that yeast imparts in real bread so I experimented and came up with this augmentation. If you don’t feel like messing with the yeast, just omit it along with the granules of sugar but keep the water the same. You will not be disappointed.

How many would you like?

The Worlds BEST Low Carb Buns

Makes 6 medium-sized buns. For the original recipe, please click here.

Ingredients:

  • 100 g Almond flour (see notes)
  • 30 g Coconut Flour
  • 33 g Psyllium Husk Powder, finely ground (see notes)
  • 10 g Baking Powder
  • 6 g Sea salt
  • 10 g Cider vinegar
  • 100 g Egg whites
  • 8 g Instant Yeast
  • a few granules of sugar
  • 280 g Boiling Water, divided
  • 1 egg yolk
  • Sesame Seeds

Directions:

  1. Preheat oven to 350° F (170° C). Prep a baking sheet by lining with parchment paper. Prepare a hand mixer ready to use and a timer.
  2. Combine the yeast with the sugar in 57 g of warm water (about 43° C or 100° F) and allow to froth.
  3. To a large bowl, add almond flour, coconut flour, psyllium husk powder, baking powder and salt and whisk to combine.
  4. Make a well in the centre of the dry ingredients and add the cider vinegar, egg whites and proofed yeast and mix on low speed, for a short time, to combine evenly.
  5. Boil the remaining water (223 g). Pour the water all at once into the almond flour mixture and blend for 30 seconds to make a smooth dough (do not over blend).
  6. Divide the dough into 6 equal portions (mine worked out to be about 94 g) and roll into a smooth ball with generously wet hands. Slightly flatten each roll so it’s more like the shape of an English muffin (don’t worry, they rise enormously).
  7. Brush each bun with the egg yolk and top with sesame seeds and bake for about 50 minutes or until the internal temperature is 95° C (200° F).
  8. Cool completely on a wire rack, before slicing. Serve toasted or plain with your favourite topping.

Notes:

  • I use Anthony’s Premium Blanched Almond Flour which may be purchased on Amazon. I have heard that the Costco Kirkland brand also works, but I haven’t tried it. I will eventually try the finely ground almond flour Bulk Barn sells because Anthony’s is pretty expensive.
  • I use psyllium husk powder from Bulk Barn, but I grind it to a super fine consistency with my coffee/spice grinder.
  • 100 g of egg whites is more or less 3 large egg whites.
  • Many of these recipes call for room temperature ingredients, I have done both room temperature and right out of the refrigerator and they resulted in more or less the same buns.
  • When working with the dough, generously wet hands are imperative for a nice smooth crust.
  • Mixing the boiling water into the batter with a hand mixer for 30 seconds ensures that it’s entirely blended but not overworked.
  • For Christmas, I received a bottle of Trader Joe’s Everything But the Bagel seasoning and it is awesome on these buns!

Nutritional Breakdown:

Per 1 piece

  • Calories: 178
  • Net Carbs: 5 g
  • Protein: 7 g
  • Fat: 12 g

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