Low Carb Flat Bread

I came across a recipe on dietdoctor.com for easy keto pancakes with eggs, cottage cheese, and psyllium husk powder. I was interested because it didn’t contain coconut flour like most low carb pancake recipes; I’ve had some epic failures with coconut flour based pancakes. I didn’t have cottage cheese on hand, but I did have ricotta cheese. I made the substitution and tried to cook it like a traditional pancake. It didn’t hold together very well so I spread the rest of the batter out on parchment paper and baked it. It worked well, but the flavor and texture needed improvement. I added a few ingredients and made another batch. They turned out great and would work well as tortillas, crepes, or flat bread in sweet or savory applications.

4 eggs
1 cup ricotta cheese
3 Tbs almond flour
1 Tbs psyllium husk powder
1/2 tsp salt
1/4 tsp baking powder

Preheat oven to 400°F. Prepare two 1/2 sheet sized (18″ x 13″) baking sheets with parchment paper. Whisk together all ingredients until smooth. Allow to set for at least 5 minutes before spooning out batter into 8 equal sized discs, 4 on each baking sheet, leaving plenty of space in between discs to spread out the batter. Smooth out discs with the back of a spoon into desired thickness. Make them thicker for flat bread and thinner for tortillas or crepes. Bake for 20-22 minutes, turning them over with a spatula halfway through, until both sides are lightly brown.

Advertisements
Posted in Breads, Gluten Free, Grain Free, Specialized Diets | Leave a comment

Low Sugar Caramel Apple Cheesecake Bars

Last week I made caramel apple butter from a dozen Gravenstein apples from my parents’ yard, date “sugar” (dehydrated and ground dates), water, apple cider vinegar, molasses, cinnamon, cloves, nutmeg, ginger, and salt. I didn’t measure the ingredients so I don’t have a recipe to share. After I made it, I became too ill with a cold virus to can it as I originally planned. I ended up eating most of it with heavy cream while sick, but still had a couple of cups left once I felt better. Last night I made cheesecake bars with some of it and froze the rest. Tonight my sister proclaimed it the best dessert I’ve ever made.

I adapted a raspberry cheesecake bar recipe to suit my ingredients and low carb lifestyle. The crust turned out great and tastes quite a bit like graham cracker crust. I used almond meal I had on hand and the courser texture wasn’t noticeable in it like it is in other baked goods. I tried to do the fancy piping the apple butter on and running a knife through it, but the texture of the apple butter is different from raspberry jelly so it didn’t work well. I ended up swirling it through the cheesecake batter instead. I ran out of vanilla extract so used a caramel flavoring I had on hand. It worked out well and increased the caramel notes in the dessert. These bars are firm enough to eat like a cookie, which was my goal.

Crust:
2 cups almond meal
1/4 cup coconut flour
1/4 cup salted butter, melted
1 Tbs molasses
1 Tbs stevia-erythritol blend
1 tsp ground ginger (optional)
1/4 tsp salt

Cheesecake:
2 8oz packages cream cheese, softened
2 eggs
3/4 cup caramel apple butter
1/4 cup stevia-erythritol blend
1 tsp vanilla extract or caramel flavoring
1/4 tsp salt

Preheat oven to 350°F. Prepare a 9″x13″ baking pan with butter or coconut oil. To make the crust: in a medium bowl, add almond meal, coconut flour, stevia-erythritol blend, ginger, and salt. Stir until well combined. Add melted butter and molasses. Stir with a spoon until all ingredients are equally distributed. Spoon into prepared baking pan and smooth out in an even layer. Using a small piece of parchment paper, press firmly down on the crust to pack it into the pan. To make the cheesecake: in a large bowl, add cream cheese, eggs, stevia-erythritol blend, vanilla or caramel flavoring, and salt. Mix with an electric mixer until smooth. Spoon mixture on top the crust and smooth out in an even layer. Swirl the caramel apple butter through the cheesecake with a spatula. Bake for 25-30 minutes until the cheesecake layer is firmly set. Allow to cool before cutting. Store in the refrigerator.

Posted in Dessert, Gluten Free, Grain Free, Specialized Diets, Sugar Free | Leave a comment

Low Carb Mozzarella Flat Bread/Pizza Dough

I came across “magic mozzarella dough” several months ago and adapted it for cinnamon rolls. While I was impressed with its bread-like texture, it was a little too dry for my tastes. Since I was also experimenting with cream cheese based dough, I combined the two recipes and tweaked it until I finally had a cheesy flat bread that holds up to pizza toppings and is also good for sandwiches.

The mozzarella, cream cheese, and butter can be melted together in a pot on the stove top or microwaved. I’ve used both methods. This recipe makes two 12″ diameter round pizza crusts or one half sheet pan (12″ x 17″).

2017-08-03 22.20.48

3 cups shredded mozzarella cheese
1 cup super fine almond flour
4 oz cream cheese, cubed
2 eggs
2 Tbs coconut flour
2 Tbs flaxseed or chia seed meal
2 Tbs salted butter, cubed
1 Tbs apple cider vinegar
2 tsp baking powder
1/2 tsp salt

Preheat oven to 350°F. Prepare sheet pan or pizza pans with parchment paper or silicone mat. In a microwave safe bowl add mozzarella cheese, cubes of cream cheese, and cubes of butter. Microwave in 30 second increments, stirring in between, until cheese is melted and ingredients are combined (1-3 minutes). In medium bowl add dry ingredients: almond flour, coconut flour, flaxseed or chia seed meal, baking powder, and salt. Stir until well combined. Add eggs and vinegar to dry ingredients and mix until combined. Add flour and egg mixture to the melted cheese mixture. Knead with hands until fairly well combined. There will be streaks of melted cheese throughout. Dough can be patted out evenly into the pans or rolled out on the silicone mat or parchment paper and transferred to the pan. Bake for 20-25 minutes until lightly brown. Remove from the oven. Serve as a flat bread or add toppings and return to oven until toppings are warmed through.

Posted in Breads, Gluten Free, Grain Free, Specialized Diets, Sugar Free | Leave a comment

Green Apple and Fennel Slaw

One of the first plants ready to harvest in my mom’s garden is Florence fennel bulbs. The mild licorice scent and flavor always reminds me of early summer and it’s one of my favorite summer vegetables, especially when paired with tart green apples and citrus. This bright summer slaw is based on those three flavors. While I use a blend of grapefruit and lemon juice, orange juice can be used instead. I use purple cabbage because of the increased flavonoids from the anthocyanins that give it that gorgeous color. I shred cabbage by cutting it thin, but run the rest of the veggies through the grating disc on my food processor. I use olive oil or avocado oil mayonnaise simply because the monounsaturated fatty acids in those two oils are more stable and less easily oxidized than polyunsaturated fatty acids with a high omega-6 to low omega-3 ratio (aka vegetable oils).

I have served this slaw with smoked pork spare ribs and with baked salmon.

1/2 head purple cabbage, cored, and shredded
4 carrots, peeled, & shredded
1 fennel bulb without fronds, shredded
1 green apple, cored and shredded
1 Ruby Red grapefruit, juiced
1 lemon, juiced
1 1/2 cups olive oil or avocado oil mayonnaise
2 tsp salt
1 tsp black pepper

Combine all the shredded produce in a large bowl. Toss together until the vegetables and fruit are equally distributed. In a medium bowl, whisk together grapefruit juice, lemon juice, salt, and pepper until smooth. Pour the dressing over the shredded vegetables and fruit. Toss with tongs or two large spoons until the slaw is evenly coated with dressing. Cover and refrigerate for at least two hours before serving. Stir or toss before serving to distribute any juices from the bottom of the bowl.

Posted in Dairy Free, Gluten Free, Grain Free, Salads, Side Dish, Specialized Diets | Leave a comment

Enchilada Frittata

I’ve found frittatas (baked omelettes) to be an easy and nutritious way to make familiar foods low carb and more nutritious. I’ve made pizza frittatas several times but this enchilada frittata is my favorite thus far. A 1/4 cup of corn kernels, a couple tablespoons of masa harina (corn flour), or 2 corn tortillas cut into strips can be added to this frittata to increase the enchilada flavor if they’re part of your diet.

6 eggs
1 cup cheddar cheese or dairy free cheddar shreds
1/2 lb ground beef
1 medium onion, diced
2 cloves garlic, minced
1/4 cup sliced black olives
2 Tbs salsa verde
2 Tbs chopped green chilies or jalapenos
2 Tbs butter or coconut oil, divided
1 Tbs milk or non-dairy milk alternative
2 tsp ground cumin
2 tsp mild chili powder
1 tsp salt
1/2 tsp ground black pepper

Preheat oven to 350*F.  Prepare a cast iron skillet or a glass pie plate with 1 tablespoon coconut oil or butter. In a large saute pan, melt the other tablespoon of coconut oil or butter. Add the onions and garlic and cook on medium heat until the onions are translucent. Add the ground beef, salsa verde, green chilies or jalapenos, ground cumin, mild chili powder, salt, and pepper to the onions and garlic. Cook until the meat is brown. Remove from heat and strain out any excess fat. Spread the ground meat in the bottom of the prepared baking dish. Add the black olives and shredded cheese. In a medium bowl, lightly beat the eggs and milk with a fork. Pour the eggs over the meat and cheese in the baking dish. Bake for 30 minutes or until a toothpick inserted into the center comes out clean.

Posted in Gluten Free, Grain Free, Main Course, Specialized Diets | Leave a comment

Pickled Green Peaches

I have a lone peach tree in my yard that produces lots of fruit that never ripen. We think it needs a cross-pollinator and are looking to add another variety of tree to my yard. After years of disappointment in not having fruit to harvest, this year I decided to see if there was something I could do with green peaches. Turns out that pickling them is pretty common, especially in the Middle East and the US South where the trees are extensively cultivated. Green almonds and green apricots can be used instead of green peaches. The green fruit is pruned from the trees in order to thin out the fruit to make more room and energy for the remaining fruit to mature. As is common in traditional cultures, a way to use the thinned fruit was found.

Once pickled, the fruit can be used in salads, as an accompaniment to main dishes, or eaten on their own as a snack. I found dozens of different recipes, so combined the ones I liked best and that I had ingredients on hand. I made two different types, one more salty and one more sweet. I won’t know how they turn out until next month, but the recipes are below.

Savory Pickled Green Peaches

20-24 green peaches
1 cup water
1 cup white vinegar
2 Tbs salt
1 Tbs honey
6 cloves garlic
1 tsp mustard seeds
1 tsp red chile flakes or 1 red jalapeño, sliced
1 tsp fennel seeds
1/2 tsp black peppercorns
2 sprigs of fennel

Wash green peaches and dry each one with a paper towel. Make a couple of small slices in each fruit with a paring knife so the brine can get into the peaches. In a medium saucepot, bring water, vinegar, salt, and honey to a boil. Disinfect a quart size canning jar. Tightly pack peaches into the jar, alternating with the rest of the ingredients. Leave about an inch of headroom at the top of the jar. Disinfect the lid and ring to the jar. Pour the boiling brine over the peaches, making sure peaches are covered and not floating. Seal with the lid and ring. Leave jar out on the counter for 4 days, shaking often. Refrigerate. Pickles should be ready to eat in 4 weeks. Makes 1 quart.

20170623_193835-1

Sweet & Spicy Pickled Green Peaches

20-24 green peaches
3/4 cup water
3/4 cup white vinegar
1/2 cup honey
1 tsp salt
1 tsp whole cloves
1 tsp whole allspice
1 tsp coriander seeds
4 slices ginger, fresh or dried
2 bay leaves

Wash green peaches and dry each one with a paper towel. Make a couple of small slices in each fruit with a paring knife so the brine can get into the peaches. In a medium saucepot, bring water, vinegar, honey, and salt to a boil. Disinfect a quart size canning jar. Tightly pack peaches into the jar, alternating with the rest of the ingredients. Leave about an inch of headroom at the top of the jar. Disinfect the lid and ring to the jar. Pour the boiling brine over the peaches, making sure peaches are covered and not floating. Seal with the lid and ring. Leave jar out on the counter for 4 days, shaking often. Refrigerate. Pickles should be ready to eat in 4 weeks. Makes 1 quart.

Posted in Condiments, Dairy Free, Gluten Free, Grain Free, Specialized Diets | Leave a comment

Pineapple No Bake Cheesecake

For Father’s Day I combined some of my dad’s favorite flavors to make a dessert: pineapple, cheese, coconut, & almonds. I made 4 mini cheesecakes in 4.5 inch spring form pans. It should work in a regular 10 inch spring form pan. My mom suggested making a sauce from the leftover pineapple juice to pour over the top. I’ll have to try that next time I make this cheesecake.

Crust:
1/2 cup unsweetened shredded coconut
1/2 cup finely​ ground almond flour
3 Tbs salted butter, melted
1 tsp stevia-erythritol blend
1/4 tsp salt

Cheesecake:
2 8oz packages cream cheese, room temperature
1 20oz can unsweetened crushed pineapple, drained and liquid reserved
1 cup reserved pineapple juice
1/2 cup heavy cream
1 packet Knox gelatin
2 Tbs stevia-erythritol blend
1/2 tsp vanilla extract
1/2 tsp salt
coconut oil for pan(s)

Preheat oven to 350°F. In a small bowl, mix together all the crust ingredients until evenly distributed. Spoon crust mixture into the bottom of spring form pan(s) and pat down with fingers until level and pressed together. Bake for 8-12 minutes, until golden brown. Remove from oven and allow to cool before making cheesecake. Prepare the insides of the spring form pan(s) with a light coating of coconut oil. In a large bowl, cream together cream cheese, heavy cream, stevia-erythritol blend, vanilla, and salt with an electric mixer or stand mixer until smooth. In a small saucepot or a microwave safe glass measuring cup, bring a half cup of pineapple juice to a boil. Put gelatin powder in a small bowl. Pour hot pineapple juice over the gelatin powder and whisk until the gelatin is dissolved. Add the other half cup of pineapple juice to the gelatin and juice, whisk to combine. Add crushed pineapple and gelatin mixture to the cream cheese mixture. Mix until well combined. Pour the cheesecake batter over the crust in the spring form pan(s). Tap sides to level the top. Cool in the refrigerator for an hour before covering with plastic wrap to prevent it from sticking to the top of the cake(s). Chill for at least 3 hours before serving.

Posted in Dessert, Gluten Free, Grain Free, Sugar Free | 1 Comment