Archive for March, 2014

Yoghurt lemon cheese cake/panna cotta filling with almond pistachio fudge

March 23, 2014


This is a really nice, easy to make, sugar free and low carb as well as somewhat calorie restricted.

(10 portions or so)
So for the panna cotta/ cheese cake filling.
Grate the zest of one whole organic lemon. Transfer the zest to a bole together with a 1 kg container with Greek yoghurt and blend together. In the mean time squeeze the juice out of the whole lemon and add to a pot together with the lemon zest (extra orange zest could be nice too) and 1/2 dl water and let boil. Sweeten the lemon blend with stevia.
Pour one and a half envelop of gelatin powder (14 gram, about 1.5 Tbsp) in a small cup and add a little cold water (to cover) and let it soak/ soften. Remove the lemon juice from heating and whisk/stir in the softened gelatin mush, make sure that the gelatin dissolves. Stir for a while.
Scoop out a 1L greek yoghurt container into a big bole, sprinkle with some erythritol if you like. Use an electric whisk (thats what I used) and mix while carefully pouring the hot lemon mixture into the yoghurt, mixing thoroughly. Immediately pour the yoghurt lemon mix back into the bucket (if all fits). Put the lid on and let sit in the refrigerator for a few hours. As soon as the gelatin starts cooling you don’t want to do any more mixing or moving the bucket, this will deform the gelatins structure and will ruing the panna cotta texture. You can probably add up to 2 or 3 Tbsp of gelatin to this mixture, depending on the texture you want to achieve. With 1.5 Tbsp the pannacotta becomes creamy and just slightly stiff. I will try 2 Tbsp next time.

You can also make this by chopping the lemon so that there is pieces of lemon in the mixture together with the juice, and cook until sweet (there is a lot of pectin in the white part of the citrus peal, which is good for your gut flora). It is also nice to add some licorice powder to the lemon blend (at the end of cooking). Though licorice keeps the cortisol in the body active for longer so you don’t what to eat the licorice too late in the evening as it may keep you awake longer. Licorice saves your adrenal glands from burn out/producing excess amounts of cortisol in chronic periods of stress.

(5 portions)
No bake, almond, pistachio fudge.
I added about 1 Tbsp of almond butter to a small bole together with one raw egg, 2 Tbsp whey protein powder, 1-2 Tbsp flax flour and stevia and mixed it together to a sticky dough. Add more protein powder to make it stickier and more flax flour to thicken. Add a little more sweetener then you initially feel needed, the dough kind of swallows it up.. I added erythritol at the end to regulars final sweetness. I also added a pinch of cardamom. Put in the fridge for an hour or less.
Chop up (coarsely) about one hand full raw almonds and pistachios and add to a dry pan. Roast at medium temp. Half way through add 2 Tbsp grated coconut. When golden brown set a side to closer to serving time.
Blend in the roasted nut, coconut mix (not that thoroughly) and serve with a large scoop of yoghurt lemon cheese cake filling. Grate some lemon zest over to make it even prettier or a few blueberries.

P.s. If you don’t have almond butter peanut butter may work or maybe grated almonds with a little coconut oil. Flax flour can be made at home in a coffee grinder or magic bullet type blender (golden flax seeds preferred).


Low calorie cream/ low carb “milk”

March 12, 2014


Three portions:
As I try to reduce the amount of milk sugar and milk protein in my diet I try to use full fat products as much as possible, but for milky shakes and milk for my porridge the calories tend to build up when using double cream. So I made my own light version.

In a magic bullet cup I add about 2.5 dl cold water and 0.5 dl double cream, several droops of stevia (milk is sweet) and about 1/10th of a tsp (0.5 krm in Swedish) of xanthan gum. You can possibly also use guar gum or a combination of the two. Blend until smooth. I serve this with dessert or low carb porridge or low carb coffee drinks. You can also do this with coconut milk.
Inspiration comes from I breath I’m hungry’s lovely low carb gluten free blog.
In total 190 kcal which is about 65 kcal per serving.

Breakfast of champions – low carb high protein paleo porridge

March 12, 2014


(1 larger portion)

Add 2 dl almond milk or 2 dl water with 2 Tbsp coconut oil (or more MCT), add in once the water boils.
Add 1 tsp of cinnamon and 2 Tbsp coconut flour, a pinch of salt and some stevia drops. When it starts boiling whisk in 1 egg,  (or an extra egg if you don’t want to use protein powder), keep stirring for 30 seconds while heating, take the pot off heating and whisk in 2 Tbsp whey protein powder and 1 Tbsp (golden) flax seed flour (buy flax flour or make your own in a coffee grinder), remove from stove and let sit for a few minutes.

Serve with cinnamon, a tini pinch of salt and granulated erythritol sweetener and possibly top it off with a low carb topping like orange jam (the pectin in the peal is good for feeding a diverse/healthy gut flora) and serve with some coconut milk, almond milk, cream or homemade low calorie cream.
The whey protein powder can be replaced with one more egg or an egg-white/ egg-white protein powder or rice -, pea protein powder. (I’m using whey protein powder here as I am doing some bad gut flora clean out and whey has anti microbial properties, “high in lactoferrin, a protein found useful in controlling bacterial pathogens, e.g. Clostridium dificil, and intestinal candidiasis”)

Nutritional profile: this has 230 kcal with 31% from protein, 61 % from fat and 4% from carbohydrates. You can also add in butter or extra MCT oil if you want to increase calorie content etc.

(Option for almond milk: Soak 8-10 almonds in a little bit of water in the fridge over night. Remove water and replace/ blend with 2 dl cold water in a type magic bullet personal blender, producing almond milk, with teeny tiny almond bits).

Cauliflower pumpkin mash (like Rotmos)

March 12, 2014

1 cauliflower head chopped in larger pieces, 2 dl pumpkin pure, 1 dl cream, salt and some water for the bottom of the pot if needed. Put on lid and let steam on stove for about 20 minutes. Make sure there is some water at the bottom of the pot so it does not burn.
I added some musk nut and a chicken stock. When softened add in about 3 Tbsp Philadelphia type cream cheese and mix with a hand held blender until smooth.


Fat Chance: Fructose 2.0

March 11, 2014

Interesting lecture on mechanisms behind the obesity epidemic… “(Visit: Dr. Robert Lustig, UCSF Division of Pediatric Endocrinology, updates his very popular video “Sugar: The Bitter Truth.” He argues that sugar and processed foods are driving the obesity epidemic, which in turn affects our endocrine system.”

“Oatmeal feel” coconut flax porridge

March 11, 2014


This little experiment is somewhat of a dream to a swedish breakfast freak like me. I adore swedish oatmeal porridge. I loved making it with full fat milk instead of with water and preferably pretty dense, let it sit on the stove for a while. Served with apple jam or lingon berry jam or just cinnamon and sugar.

(one portion)
Add about 1-2 dl of liquid (you can always add more later) of your choice to a small pot. You can use ful fat lactose free milk, or almond milk or water with some cream, etc. Then add 1 Tbsp of coconut flour and a dash of cinnamon (like half a tsp of you love cinnamon like me), a pinch of salt and a few drops of stevia (corresponding to 1 tsp of sugar maybe). Stir with a whisk to dissolve the coconut while heating the mixture. Whisk in an egg and about 2 Tbsp whey protein powder while stirring, keep it on the stove for a minute or so then whisk in 1-1.5 Tbsp flax flour (I use golden flax seed flour), you can also grind your own fresh flax flour with a coffee grinder. Remove from stove.

Suggestions. Today I did a slightly different  (paleo) version of this. Yesterday night I added 5 or 7 almonds to a glass of  cold water in my fridge and let it sit over night. This morning I added a little extra water and mixed the water and the almonds with my magic bullet personal blender, making almond milk.. I transfered all on it to the pot, the small almond bits and all and followed my recipe above. I actually added a dash of MCT oil as well, but you really don’t need to. I just like to use a little of this healthy oil regularly and a little extra fat in the porridge is never bad. A pinch of butter would probably be really nice too, or coconut oil, if we are to stick with the paleo version.

I served this with cinnamon and erythritol sugar (crystals) and today I also topped it off with a tsp spoon of my low carb orange jam, which went very well with the cinnamon..

The Whey protein powder can be replaced with eggs or pea or rice protein powder as well. The whey protein in combination with a low carb diet helps disrupt the gut flora and which can help facilitating a quicker transfer to a healthier gut flora. “the milk whey protein used in the shakes is high in lactoferrin, a protein found useful in controlling bacterial pathogens, e.g. Clostridium dificil, and intestinal candidiasis”.

Nutritional facts, myths and truth backed up with recent studies

March 2, 2014

Low carb cookie dough almond swirl

March 1, 2014

This is for nights or lazy sundays when Ben & Jerry’s cookie dough ice cream cravings take over..

1-2 tsp almond butter
2-3 Tbsp philadelphia type creme cheese
1 tsp erythritol
1 tsp vanilla whey protein powder (can be substituted with just vanilla extract or cardamom)
1-2 Tbsp almond flour
Bled together all ingredients, save the almond flour for last and stir in gently, having it powder the surface of the dough..
Proportions are all a matter of  taste. I really like adding on a lot of almond flour but like to have it sprinkled on last and not stirred in too well.


Minced meat vegetable paprika red wine soup

March 1, 2014


Minced meat of any kind
Using a mandolin grate half a head of red cabbage in thin slices and maybe chop a little. Next time I may just use a food processor. Chop two large onions and add in half of it at the start and the rest at the end. Chop some red paprika and add in. A little piece of chopped carrot and a bay leaf could have been nice.
Add meat stock (4 dl?), 3 dl red wine and some salt, pepper, herbs de provence, paprika powder, garlic powder, some sambal olek (chili), a few drops of stevia, a dash of balsamic vinegar (I used white), then I added some fresh rosemary and a pinch of nigella seeds that I happen to have at home.