jill-mc
Well-Known Member
- Relationship to Diabetes
- Type 2
This week I have made a Coffee and Walnut version. Just exchange the grated carrot and nut butter for De-caff coffee granules and chopped walnuts.
-
Please Remember: Members are only permitted to share their own experiences. Members are not qualified to give medical advice. Additionally, everyone manages their health differently. Please be respectful of other people's opinions about their own diabetes management.
-
Learn more about joining the Diabetes UK Support Forum team here: https://forum.diabetes.org.uk/boards/threads/volunteering-opportunities-why-dont-you-join-us.112862/
Let's learn how to bake/cook keto.
- Thread starter NotWorriedAtAll
- Start date
- Status
NotWorriedAtAll
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/They
Keto lasagne.
Excuse the picture but I made ours not intending to share a picture - I thought I could remember the Youtube one that inspired mine - but then I couldn't find it to use the link and by then this weeny little bit was all that was left of mine.
Basically it is lasagne but instead of using pasta sheets - I used Tesco wafer thin turkey slices.
I made my usual bolognese style sauce - olive oil, 500g minced beef, frozen red onion chunks (not many), frozen tomato (I'd microwaved them and frozen them into blocks when I had some that were over ripe) again not much, herbs (I used oregano, thyme and basil and it was incredible), 2 small garlic cloves cut into tiny pieces, a slosh of yellowtail shiraz and I then pressure cooked it at full for ten minutes and then opened it up and let it simmer to reduce down a bit while I made the white sauce.
I had double cream getting close to its date, parmesan reggiano I'd been 'saving' and now it was also close to its date, grated mozarella and the end of a block of mature cheddar.
I heated the cream, bunged the already grated stuff in, grated the ungrated cheese into it, and then melted it all together until it looked like a sauce. I then snipped some spring onion tops into it.
I used a very small amount of xanthan gum to thicken the meat sauce up. Not even a quarter of a teaspoon. Stirred it into the hot meat sauce and then it was ready for the assembly.
I followed the Jamie Oliver lasagne building method.
Meat sauce on the bottom, sheets on that - in my case three wafer thin turkey slices, then a dollop of white sauce, then meat sauce and repeat. Ending with turkey slices and white sauce on top. I then grated a generous amount of parmesan on top because it has to be used up by 13th March anyway.
Then into the oven to cook until it is bubbling and the cheese is brown and golden and bubbly.
It needs to sit then to settle for a bit.
Andy had his with some plain boiled potatoes and I had some microwaved courgette.
Everyone has their own favourite bolognese sauce recipe so just stick to that and if you have a preferred cheese sauce recipe ditto.
I was impressed that my cheese sauce didn't need anything to thicken it up - if anything the challenge was stopping it from getting too thick to be able to pour it. I needed to reheat it to loosen it up at one stage in the assembly process.
Andy's verdict is that I need not bother with pasta in lasagne ever again.
I only used half the bolognese sauce I made with the 500g of mince. The rest went into the fridge and I will probably make spag bol tomorrow with it - using konjac noodles for me and real spaghetti for Andy.
_Sophie_
Member
- Relationship to Diabetes
- Type 2
Yesterday's baking was a no added sugar chocolate brownie recipe. Using sweet potato and ripe bananas. It worked quite well, although 5oz of cocoa seems a lot - they tasted very cocoa 'ish! The work out was finely grating the sweet potato - but, because it was finely grated you didn't get any stringy bits in the cake making it more cake-like.
More making/testing/eating to come!
More making/testing/eating to come!
Sugar-free chocolate brownies recipe
Sugar-free chocolate brownies do exist and we've got the recipe to prove it! These simple brownies use sweet potatoes to bring some natural sweetness.
www.bbc.co.uk
NotWorriedAtAll
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/They
Nice recipe but sadly definitely not keto.Yesterday's baking was a no added sugar chocolate brownie recipe. Using sweet potato and ripe bananas. It worked quite well, although 5oz of cocoa seems a lot - they tasted very cocoa 'ish! The work out was finely grating the sweet potato - but, because it was finely grated you didn't get any stringy bits in the cake making it more cake-like.
More making/testing/eating to come!
Sugar-free chocolate brownies recipe
Sugar-free chocolate brownies do exist and we've got the recipe to prove it! These simple brownies use sweet potatoes to bring some natural sweetness.www.bbc.co.uk
Keto requires around 20g of carbohydrates or fewer in total per day across all the foods eaten that day so the 14.5g of carbohydrate in one single brownie would use up three quarters of the day's entire carb allowance.
A keto recipe for brownies should come in at around 4g of carbs in total per brownie at most and one would be hoping to see it around 2g of carbs or less per Brownie.
When recipes say: No added sugar - that is a warning flag usually because it means there is naturally occurring sugar in the ingredients already.
Anything with banana will be fairly high sugar as bananas are high in sugar content and sweet potato is high in carbohydrates
Your recipe is fine for someone on a low carb diet which typically has between 50 - 160g carbs per day but not suitable for keto because of the sugar content (3g per brownie and the high carb content 14.5g per brownie)
Below is a typical keto Brownie recipe which gives 1g of carb per brownie and 0g of sugar:
Easy Keto Brownies (1g net carb) - Recipe & Video - Diet Doctor
Want a decadent keto chocolate treat? Well, there's no such thing as too much chocolate with this keto double chocolate brownie, featuring cocoa and dark chocolate. It's a great dessert for a party, but they'll go in a flash so be sure to save a few for you!
www.dietdoctor.com
NotWorriedAtAll
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/They
This is a recipe I put together for someone who may be craving a nice steak bake or steak pie.
It is keto which means it has around 3 - 4g carbs for a steakbake or pie - so you can have this with a nice helping of celeriac chips or celeriac mash and/or some leafy greens and your meal will be filling and still have fewer than around 8g carbs for the whole meal.
The pie in my picture is probably around 1 - 2g carb because I made them in little cupcake cases as I was experimenting to see what worked.
Alternatively you can let them cool and if you are out and about or need a filling lunch to take to work this fits the bill.
I made my own keto steak bakes with steak mince and a pastry based on the Fathead Dough recipe.
I made the filling with steak mince, Bovril, a very small amount of dried onions, a tiny snipped sprig of rosemary a splash of Yellowtail Shiraz, a dash of soya sauce and a quarter teaspoon of xanthan gum. Fried it all up and let it cool while I made the fathead dough.
(edited to add the link to the version I used - I added a half teaspoon of Bovril instead of salt https://sugarfreelondoner.com/genius-grain-free-pretzels/ )
The actual steakbakes were tricky. After two I was exhausted so I smooshed the rest of the pastry into silicone cake cases and filled and topped those.
In future I will just do that as the result was better for half the stress.
My husband shared them and they were excellent.
The dough is very sticky and difficult to handle. I use silicone spatulas and silicone mats and oil them to prevent everything sticking together.
I found the easiest way to do this was to use a silicone pie case and press dough in and raise it around the case with the minimum of handling - an oiled silicone teaspoon worked well. Then I put the cooled filling inside and using oiled spatulas I made little flat caps for the pies and then gently pressed them down around the edge using the oiled silicone teaspoon to seal them.
I cooked them at 150C in a fan oven for 15 - 20 minutes until the crust browned and the pie filling reached 85C temperature when checked with a thermometer. The crust hardens as it cools.
It is keto which means it has around 3 - 4g carbs for a steakbake or pie - so you can have this with a nice helping of celeriac chips or celeriac mash and/or some leafy greens and your meal will be filling and still have fewer than around 8g carbs for the whole meal.
The pie in my picture is probably around 1 - 2g carb because I made them in little cupcake cases as I was experimenting to see what worked.
Alternatively you can let them cool and if you are out and about or need a filling lunch to take to work this fits the bill.
I made my own keto steak bakes with steak mince and a pastry based on the Fathead Dough recipe.
I made the filling with steak mince, Bovril, a very small amount of dried onions, a tiny snipped sprig of rosemary a splash of Yellowtail Shiraz, a dash of soya sauce and a quarter teaspoon of xanthan gum. Fried it all up and let it cool while I made the fathead dough.
(edited to add the link to the version I used - I added a half teaspoon of Bovril instead of salt https://sugarfreelondoner.com/genius-grain-free-pretzels/ )
The actual steakbakes were tricky. After two I was exhausted so I smooshed the rest of the pastry into silicone cake cases and filled and topped those.
In future I will just do that as the result was better for half the stress.
My husband shared them and they were excellent.
The dough is very sticky and difficult to handle. I use silicone spatulas and silicone mats and oil them to prevent everything sticking together.
I found the easiest way to do this was to use a silicone pie case and press dough in and raise it around the case with the minimum of handling - an oiled silicone teaspoon worked well. Then I put the cooled filling inside and using oiled spatulas I made little flat caps for the pies and then gently pressed them down around the edge using the oiled silicone teaspoon to seal them.
I cooked them at 150C in a fan oven for 15 - 20 minutes until the crust browned and the pie filling reached 85C temperature when checked with a thermometer. The crust hardens as it cools.
NotWorriedAtAll
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/They
I knew I bought that packet of walnuts for a reason!! Alas only remembered after having scoffed them during the weekend. I shall have to try again with the next shop.
For those who like a cookbook, I bought Tom Kerridge’s dopamine diet book last week. It’s all low carb and is on offer in WH Smith for £7. Really good recipes and he also does the accompaniments for meals so new ideas instead of just cauli mash and cauli rice etc.
Last night I made a lamb ragu with courgette spaghetti, it was delicious. Never thought to crumble feta and chopped mint in the courgette when cooked, it really gave it a much better taste.
Tonight it’s Moroccan chicken with cauliflower cous cous.
Last night I made a lamb ragu with courgette spaghetti, it was delicious. Never thought to crumble feta and chopped mint in the courgette when cooked, it really gave it a much better taste.
Tonight it’s Moroccan chicken with cauliflower cous cous.
NotWorriedAtAll
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/They
I made this keto chocolate and walnut cream cake last night in about fifteen minutes.
It is six inches across and is the perfect size to share with another person as a dessert or for one person as a naughty meal.
Cake:
1 large egg.
1 tablespoon melted butter.
serving spoon of almond flour or finely ground almonds.
1 serving spoon full of erythritol (or sweetener of your choice or leave it out entirely if you don't want it very sweet)
1 table spoon full of 100% cocoa powder
1/2 teaspoon vanilla bean essence/flavouring
1 teaspoon baking powder
Filling/topping:
Double cream
100% Cocoa powder
either erythritol plus vanilla essence/flavouring or vanilla flavdrops (they are sweetener and flavour all in one)
Optional:
Jam - I used Stute Strawberry jam here but you can use any keto jam - I have recipes on my page on how to make chia seed jam with chia seeds and berries such as strawberry. raspberry, blackberry.
decoration: halved walnuts and 100% cocoa chocolate buttons
Method.
Melt butter in microwave - I find it takes about 10 seconds
whisk the egg until light and frothy.
add the flavouring and whisk again.
Mix the powdered ingredients together until it looks consistently all one mix with no white bits showing.
if you decided to use liquid sweetener add it to the eggs and flavour and then pour all the melted butter into the liquid ingredients and mix thoroughly. Then either add the liquid to the powder or vice versa.
I melt the butter in the container I am going to cook in and then I don't need to oil a container.
So I transfer the mixed cake batter into the container I melted the butter in and pat it down carefully.
Then I microwave it on full for three minutes and then let it cool a bit before emptying it onto a rack to cool properly.
Then I whisk the double cream, cocoa powder and flavouring and sweetener until it thickens up enough to form stiff peaks.
Then if the cake isn't cool enough I put the cream and the cake into the fridge to chill them down before assembling.
Once the cake is completely cooled you can slice it through with a long sharp breadknife.
Then spread some jam on one half and some chocolate cream on the other half and sandwich it together.
Use whatever is left of the chocolate cream on the top and then add whatever decoration you prefer. I used two 100% cocoa chocolate buttons and some walnut halves.
If you have small six inch silicone cake molds you can share half of the mix into each mold and then microwave them together to get two layers and then you don't need to slice the cake into two layers.
jill-mc
Well-Known Member
- Relationship to Diabetes
- Type 2
This looks so yummy! I will be making this.
Leadinglights
Well-Known Member
- Relationship to Diabetes
- Type 2
I bought that book but the recipes seemed quite high in carbs but maybe I need to revisit it. I have the Keto Kitchen which has some nice things. There are such good suggestions from people here I should perhaps have saved my money.
Drummer
Well-Known Member
- Relationship to Diabetes
- Type 2
How big is your serving spoon?
NotWorriedAtAll
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/They
the bowl of it is 6.5 x 4 x .5 cm I will weigh a spoonful next time I use one today. I got two in a canteen of cutlery with two big forks as well along with six knives and forks and spoons (large) and six knives and forks (small) and six teaspoons and six soup spoons.
Just weighed and it came to 16g of almond flour.
Last edited:
Drummer
Well-Known Member
- Relationship to Diabetes
- Type 2
Ah - thank you - I have a variety of large spoons in different sizes - the largest is probably three times the smallest.
NotWorriedAtAll
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/They
Yes I have some giant spoons but I think of them as cooking spoons - it is a bit of a minefield isn't it? Lols
jill-mc
Well-Known Member
- Relationship to Diabetes
- Type 2
I just love these keto no bake cakes. I have tried several variations, my latest is Lemon & Seed, with a creamcheese topping. To almond flour add erythritol sweetener if desired, vanilla essence, pumpkin seeds, chia seeds and lemon oil (I use Boyajian, which I buy online, quite expensive but it lasts ages as you only need a few drops at a time for an intense lemon taste. - also good in cauliflower rice when serving with a curry!) Next add melted butter and mix well. Transfer to serving dish and press down firmly. For the topping mix cream cheese, erythritol sweetener and cinnamon. Spread over the cake mixture and then chill for couple of hours in fridge. Enjoy!
NotWorriedAtAll
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/They
Yum. I've been looking for a good lemon oil so thanks for the heads up on the brand.
NotWorriedAtAll
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/They
I've been craving scones so I managed to tweak a recipe and achieve something that tastes pretty darn close and gets the texture right.
I had one for breakfast!! Yum.
I used the recipe on this link but I swapped out the wey isolate for vital wheat gluten and I added some shredded mozzarrella and half a teaspoon of coconut flour.
I used Stute strawberry jam and whipped double cream to fill.
https://youtu.be/aaXQ9u36TbI
I had one for breakfast!! Yum.
I used the recipe on this link but I swapped out the wey isolate for vital wheat gluten and I added some shredded mozzarrella and half a teaspoon of coconut flour.
I used Stute strawberry jam and whipped double cream to fill.
https://youtu.be/aaXQ9u36TbI
Just made this again, raspberry jelly. Forgot to put the raspberries in it but have decorated the top with them. Finally able to have the whole family round and it’s something I can serve and eat too!!
NotWorriedAtAll
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/They
I have been experimenting today with a very low carb version Christmas cake.
The last couple of years I have tried other people's recipes and they were either disappointing in taste, texture, smell or they spiked my blood sugars more than I was happy with.
So today I had a brain wave and quickly threw this experimental recipe together using the techniques and ideas I have picked up over the last couple of years.
It worked!! This is a 'seat of the pantser' I was just trying some ingredients to see if they would taste and smell and feel right so tomorrow I will do it again and this time take weights and measures so I can share it in a way that others can replicate the results.
I am happy to say that after eating a BIG helping of this (and I am someone who spikes if I look at a chip) my blood sugars dipped slightly after eating then returned to previous levels after an hour, then rose by 0.3 mmol/l higher again after two hours and then at three hours after dropped by 0.9 mmol/l lower than my initial level before eating the cake.
So - 6.6 mmol/l before cake
to 5.9 mmol/l twenty-ish minutes after
to 6.2 mmol/l fifty-ish minutes after
to 6.6 mmol/l just over an hour later
to 6.9 mmol/l two hours later
to 5.7 mmol/l three hours later
and stayed there.
- Status