Table of Contents
Diet recommendations
Recipes
Bone Broth Recipe
Carrot Cake Muffins
Chocolate Cheesecake
Congee
Gluten Free Bread Rolls
Hemp Hearts Porridge
Quick Keto Bread Mugs
The following recipes were kindly provided by Lauren! Thankyou!
Keto Cauliflower and Broccoli
Breakfast Mushrooms for One!
Lettuce leaf tacos
Bruschetta Chicken
Tomato and Feta Chicken
Ricotta Stuffed Mushrooms
Diet recommendations
- Stay hydrated – Drink 1 ½ to 2 Lt of water per day
- Reduce sugars and processed foods, remember there are fantastic alternative for baking like Monk Fruit sugar (available at Woolworths and Coles) –This type of sweetener is low carb and low GI – all the taste without the health issues.
- Eat plenty of vegetables – you should consume 2 to 3 cups of vegetables per day
- Get enough fibre – this can be from vegetables, fruit, beans, whole-grain bread (fibre filled grain free recipe link attached below).
- Eat a variety of foods – No single food has all the nutrients you need. “Eating the rainbow” of fruit and vegetables in order to get a wide variety of vitamins minerals and phytonutrients
- Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans-fat. Plant oils, nuts and fish are the highest good source of fats.
- Good quality protein – Eat lean meats, poultry, fish, eggs, beans and nuts.
- Moderate drinking can be healthy – but not for everyone. You must weigh the benefits and risks.
Bone Broth Recipe
1 Kg Bones (Chicken, Beef, Lamb or fish)
3.5 lts filtered water
1 onion roughly chopped
2 carrots roughly chopped
2 celery stick roughly chopped
4+ cloves of garlic (I usually use more garlic)
any type of herbs – thyme, oregano, basil, parsley, etc.
Method:
- Roast the bones first for about 30min on 200C. Roasting the bones brings out the flavour.
- Place bones in a slow cooker (or stove to) add water, vegetables and herbs.
- Cooking time varies
Beef and heavier bones – simmer 40+ hours
Chicken (leftover roast chicken carcass’s work well) – simmer 24 hours
Fish – simmer 8 hours
Skimming the foam off the top with a large spoon. What you are left after is the breaking down of bones and marrow into the water leaving you with a broth full of nutrients. - When cooking is complete strain using a fine strainer to remove all bones and vegetables.
- Use broth as a base for soups and stews or drink it on it’s own. I usually make a large amount and freeze it in containers of 250ml.
Fortunately, for convenience most good health food stores now sell bone broth in liquid or powder form.
Carrot Cake Muffins
Prep time 10min
Cook time 20min
Gluten, grain and dairy free
Ingredients
3 large eggs
1/3 cup Erythritol Monk fruit
1/3 cup Unsweetened almond milk
1/3 cup Coconut Oil measure melted
2 teaspoons Vanilla Extract
2 ½ cups Almond Flour
2 teaspoons Baking Powder
2 teaspoon Ground cinnamon
½ teaspoon Nutmeg
½ teaspoon Ginger
¼ teaspoon Salt
1 cup grated carrots
½ cup Walnuts finely chopped
Cream cheese frosting
225g Cream Cheese or lactose-free cream cheese
½ cup Unsalted Butter
1/3 cup Erythritol Monk fruit sweetener or powdered erythritol
1 teaspoon Vanilla Extract
Instructions
- Preheat oven to 350°F (180°C). Line a 12-hole muffin pan with muffin paper or grease with an oil spray if preferred. Set aside.
- Before you start, make sure all the ingredients are at room temperature. If you are using cold eggs straight out of the fridge, they will solidify the coconut oil creating oil lumps. Otherwise, use butter to prevent this from happening.
- In a medium-sized mixing bowl, whisk together eggs, erythritol, unsweetened almond milk, melted coconut oil and vanilla extract. Set aside.
- In another bowl, combine almond flour, baking powder, nutmeg, ginger, cinnamon and salt.
- Stir in dry ingredients into the wet ingredients gradually, adding ½ cup at a time, stirring between each addition to gently incorporate the flour and avoid lumps.
- When the batter is thick and consistent, stir in the grated carrots and finely chopped walnuts.
- Transfer the muffin batter evenly into the 12-muffin case.
- Bake for 25-35 minutes or until toothpick inserted in the middle of the muffins comes out clean or with few to no crumbs on it.
- Cool for 10 minutes in the muffin pan, then gently transfer onto cooling rack and cool for 30 minutes to 1 hour before eating. Be patient. They get the best texture at room temperature.
Cream Cheese frosting
- In a large bowl, add soft cream cheese, butter, Erythritol Monk fruit sweetener or powdered erythritol, and vanilla. Beat with an electric beater on medium speed at first to prevent the powder sweetener from bursting out of the bowl. Then, increase to high speed until the frosting is fluffy and whiter in colour – about 2 minutes.
- Use this frosting on top of cooled muffins. Sprinkle chopped nuts on top of the frosting to decorate and a pinch of ground cinnamon or lime powder.
Storage
- Store in airtight muffin box for up to 4 days at room temperature.
- Can be frozen in airtight ziplock bags, preferably without the paper cup. Defrost the day before at room temperature. Can be toasted or rewarmed in an oven at 100°C/210°F.
Notes
These delicious delights are approximately 351 calories per serve including icing.
Chocolate Cheesecake
Dairy and Gluten Free
Ingredients
For the crust:
2/3 cup (93 grams) almonds
2/3 cup (140 grams) pitted dates, firmly packed
2 tablespoons + 2 teaspoons (19 grams) cocoa powder
little less than 1/4 teaspoon salt
For the filling:
3 cups (720 grams) warmed coconut cream
1 cup (210 grams) pitted dates, firmly packed
1 2/3 cups (183 grams) cocoa powder (I don’t recommend Dutch-process – it made my cheesecake bitter)
1 1/3 cups (266 grams) coconut sugar, very firmly packed (it’s best to weigh this, I change this amount depending on the sweetness of the coconut cream 150-160g)
1/4 cup + 1 1/2 teaspoons (64 grams) coconut oil (I used unrefined)
1 tablespoon vanilla extract
1 teaspoon salt
For the top:
raspberries and strawberries
Directions
Prepare the crust:
- Line the bottom and sides (all the way to the top) of a circular 7″x3″ springform pan (if a little smaller, you can pour the leftover filling in a small dessert glass / bowl) with a piece of foil.
- In the bowl of your food processor using an S-blade, pulse all the crust ingredients until it starts to come together. Depending on your food processor, this will take 1-3 minutes.
Pinch a bit of it together – it should stick together easily. You can also use a high-speed blender to make the crust but you have to scrape the sides of the container often. I thought it was much easier with a food processor. - Press firmly onto the bottom of the lined pan.
Prepare the filling: - Get out a high-speed blender and make sure it’s large enough to fit all the ingredients. The filling yields about 5-6 cups. If your blender isn’t big enough, a food processor will do – but it’ll likely (it depends on your food processor) be creamier with a high-speed blender. Add all the filling ingredients, in the order listed, and blend for about 30-60 seconds, or even longer, depending on your blender, or until totally smooth and no lumps of dates remain.
- Pour the filling over the crust and place the cheesecake in the freezer for 6-8 hours or until the filling is frozen. Remove the cheesecake from the freezer and remove the foil from around the sides. If it’s difficult to do now, wait until it thaws a bit more.
- Let thaw for about 1 hour at room temperature (it’ll depend on the room temperature and how long the cheesecake was frozen) and top with berries. Can be stored in the fridge for a softer consistency.
Congee
A traditional Chinese medicine porridge made from rice or barley. It is seen as a powerful therapeutic food for strengthening digestion, boosting energy, and aiding in recovery from illness.
Ingredients:
1 cup of rice
6 to 9 cups of water. (Amount of water determines the thickness it can be like porridge or soup)
Method:
Rinse rice thoroughly in water and place with liquid in a slow cooker on low. Cook over night.
Or
Place in a heavy pot and cook on low heat for 4 to six hours, stirring frequently.
To this basic recipe you can add Chinese red dates, black dates, cinnamon, cardamom, fresh ginger, chicken, pork, or mushrooms.
Medicinal suggestions include:
Sweet glutinous rice cooked with apricots or black dates and a little cinnamon for a sweet warming qi and blood tonifying congee.
Fresh shitake mushrooms cooked with a little garlic to plain cooked congee, topped with freshly chopped spring onion for a warming savoury qi and blood tonifying congee.
Grind 25g of black sesame seeds, add to uncooked rice and cook as normal for blood building congee.
Cook slices of chicken and finger in the rice congee, replacing the water with chicken/bone broth and topped with spring onion for a variation on chicken soup.
Gluten Free Bread Rolls
Prep Time
20 mins
Cook Time
1 hour
Total Time
1 hour 20 mins
On the hunt for the perfect gluten free bread rolls? Look no further because these beauties check all the boxes and more! Tasty, fluffy, nutritious and most importantly, simple!
Author:
Wholesome Patisserie,
Recipe type:
Gluten Free, Paleo
Serves: 6 rolls
Ingredients
1 cup (70g) psyllium husks
½ cup (70g) coconut flour
3 Tbsp chia seeds
3 Tbsp flaxseeds
¼ cup (30g) pumpkin seeds
3 Tbsp sesame seeds
¼ cup (30g) sunflower seeds
1 Tbsp coconut sugar
2½ tsp baking powder
1½ tsp salt
450ml water
1 Tbsp apple cider vinegar
3 eggs
2 Tbsp coconut oil, melted
Method
- Preheat oven to 180ºC (356ºF) and line a baking tray with parchment paper, set aside.
- In a high-speed food processor place psyllium husks, coconut flour, chia seeds, flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds and process until seeds are finely chopped.
- Pour chopped seeds into a large mixing bowl, add coconut sugar, baking powder and salt, mix well.
- In a separate small mixing bowl, whisk together water, apple cider vinegar and eggs until smooth.
- Add the vinegar and egg mixture to the dry mixture along with the coconut oil, mix everything until it forms a wet dough, this will take a few moments for the dough to begin to form.
- Prepare a lightly floured board and knead dough for 1 minute.
- Divide dough into 6 portions, roll into balls.
- Place rolls on prepared tray, 2 inches apart, leaving room for spreading.
- Bake for 50 minutes – 1 hour, rotating tray halfway through to ensure even cooking.
- Check to see if the rolls are ready by tapping the base of one roll, if it sounds hollow, remove them from the oven.
- Cook rolls further if they still sound dense and heavy inside.
- Cool on tray for 5 minutes.
- Transfer to a wire rack to cool completely or serve them up warm.
Notes
Store in an airtight container, in the pantry for 3-4 days. Or freeze them for later use.
Hemp hearts porridge
Prep time: 5 min, Cooking time: 5 min, Total Time: 10 min
Ingredients
Porridge:
1⁄4 cup Hemp heart seeds
1⁄4 cup Chia Seeds
1 Tbs Flax seeds
1 tsp cinnamon
1 cup unsweetened almond milk
Yogurt topping:
2 to 3 Tbs Natural unsweetened yoghurt
2 tsp Maple syrup or Brown monk fruit sugar
1⁄4 cup Berries (your choice of blueberry, raspberry etc)
Method:
- Place all the ingredients for the porridge in a small saucepan on a medium heat and stir until the mixture is blended.
- Gently heat for 3 to 5 minutes, stirring occasionally.
- While porridge is cooking, in a separate bowel mix all ingredients for the yogurt topping together.
- Check porridge – If the porridge mixture is to stiff add some more almond milk.
- When cooked place into a bowel and top with Yogurt topping.
Quick Keto Bread Mugs
Ingredients
1 Tbs butter
55g almond meal
4g psyllium husk
1⁄2 to 1 tsp baking powder
1 Tbs cream or liquid of your choice.
1 egg
Method
- Place butter in mug and melt in microwave for 20 seconds
- Add almond meal, egg, psyllium husk, baking powder and cream, mix very well.
- Place in microwave for 90 seconds
- Tap the top, it should feel dry/cooked if not cook for another few seconds.
- Run a knife around edge of mug and flip bread out. Slice into 4 slices.
Notes:
Bread can be toasted.
You can mix spices to it and dried fruit for something different.
Recipes by Lauren
Thanks very much for these delicious recipes! Emma
Keto Cauliflower & Broccoli Cheese
Ingredients:
2-3 cups of broccoli and/or cauliflower florets. You can use mushrooms, brussels sprouts and asparagus. Veggies such as zucchini taste great but can be a bit watery.
1/2 cup grated cheese to top (I used half parmesan & half cheddar) you may need more or less, depending on the size of you baking dish.
Sauce:
125g cream cheese
150ml double cream
1tsp garlic powder
Sprinkle of nutmeg
Salt and pepper
1/4 cup grated parmesan
1/4 cup grated cheddar
Method:
- Heat oven to 180°c
- Steam or microwave your broccoli and cauliflower. You only want to cook your veggies about half-way done to start the cooking process, otherwise they will overcook. If you prefer a more cooked veggies, you can leave them in longer. Place your veggies loosely in your baking dish.
a. If you have time, roasting your veggies instead or steaming or microwaving adds a great flavour and is better if using mushrooms, asparagus or brussels sprouts. Toss your veggies with a spray of oil, some salt and pepper and spread out in your dish. Roast until the veggies start to colour. - Place you sauce ingredients in a microwave safe bowl. Microwave for 30 seconds. Stir to combine. It will still be fairly lumpy at this stage.
- Microwave for another 30 seconds. Whisk together. Repeat until sauce is starting to bubble round the edges and is smooth. (Should be 2 1/2 to 3 minutes total).
- Pour sauce over your veggies and toss to combine. Top with your remaining cheese.
- Bake for approximately 30 minutes. Depending on how golden you like your cheese you may prefer to take out slightly early or leave in a bit longer.
Enjoy on its own or on as a side! If you wanted to use this as a main you could add some cooked shredded chicken or bacon at step 5.
Breakfast mushrooms for one!
By Lauren
Ingredients:
6 Mushrooms, halved and sliced
2-3 rashers short cut bacon, diced
1 tsp garlic powder
1 tsp chives
100ml pure cream or 200ml stock for non-dairy
Optional:
A handful of spinach or rocket or a frozen spinach/kale cube/block
Pick a Topping or Two:
– Guacamole or sliced avocado
– A poached egg
– Diced tomatoes.
– Turkish or sourdough toast (more of a side than a topping)
– Bocconcini, Danish feta or haloumi
– Basil Pesto
Method:
- Add bacon to a cold pan.
- Heat a pan to medium high heat
- Add mushrooms and garlic. Stir until mushrooms have softened and bacon browned.
- Add chives, cream/stock and spinach/kale if using frozen. Simmer on low for about 5-10 minutes until liquid has reduced.
- Season with pepper and salt if required.
- If using fresh greens, turn off heat and toss through until wilted to your preferred level.
- Serve in a bowl with your preferred topping/s.
Lettuce leaf tacos
By Lauren
Ingredients:
1 cos lettuce
Sour cream
Grated cheese
Any other salad preferred such as grated carrot or diced cucumber.
Avocado Smash:
– 2 avocados
– squeeze of lime
– salt and pepper to taste
Tomato salsa:
– 1 diced tomato
– 1 diced red onion
– 1 tbls basil
– squeeze of lime juice
Mince:
500g beef mince
1 onion grated
200g mushrooms finely diced
40g tomato paste
2 tsp paprika
2 tsp garlic powder
1 tbls oregano
1/2 tsp coriander
1/2 tsp cumin
1/2 tsp pepper
1 tsp salt
1/2 tsp chilli powder
Method:
- Preheat a small amount of oil in a large fry pan.
- Brown mince on high heat, breaking up clumps as you go.
- Add veggies and fry for a further 2-3 minutes, until they soften.
- Reduce heat to medium, add spices, tomato paste and 2 tablespoons of water.
- Allow to simmer, stirring occasionally for about 10 minutes, until the water has evaporated, and the mince is thick.
- While the mince is simmering, combine all salsa ingredients in a bowl and allow to stand.
- Smash avocado in another bowl and add lime, salt and pepper to taste.
- To serve, add mince, cheese, salsa, avocado and sour cream to a lettuce leaf and enjoy.
Bruschetta Chicken
By Lauren
Ingredients
4 chicken tenderloins
4 cherry bocconcini, sliced into thirds
8 diced mushrooms
Veggies to serve
Bruschetta Mix:
1 ripe tomato, diced
8 sun drop cherry tomatoes, quartered
3/4 red onion, diced
8-10 large basil leaves, coarsely chopped
1 tbsp balsamic vinegar (adjust to taste, you may prefer less)
1 tsp olive oil
1/2 tsp garlic powder
Salt and pepper
Method:
- To make the bruschetta mix. Whisk together vinegar, oil, garlic, salt and pepper.
- Combine all other ingredients in a bowl and toss with dressing.
- All to stand while preparing your chicken
- Heat a large frypan to high with a dash of olive oil
- Place your chicken in the pan with the mushrooms. Stir mushrooms occasionally
- Turn chicken after browning (about 4 minutes)
- Once chicken is cooked almost through (about another 4 minutes) turn again and top with 3 pieces of bocconcini
- Cook for a final 2 minutes
- Serve chicken and veggies on plate. Top chicken with bruschetta mix.
Tomato and Feta Chicken
By Lauren
Ingredients:
4 chicken thighs, trimmed
2 cloves garlic, crushed
120g danish feta
60g cream cheese
80g semi dried tomatoes
Handful of baby spinach
1/2 red onion, thinly sliced
Salt and Pepper
Drizzle of olive oil
8 toothpicks
Veggies to serve
Method:
- Pre-heat oven to 180 degrees Celsius and line a tray with baking paper
- Flatten thighs with a meat mallet (a rolling pin will also work). Lay out on a tray or a clean surface
- Combine garlic and cheeses in a bowl to make a thick paste
- Spread one quarter of mixture on half of each thigh
- Top with tomatoes, onion and then spinach
- Roll up thighs (they may not quite meet at the middle)
- Use a toothpick at each end to secure
- Bake in over for 30 minutes, checking after 20 minutes.
- Serve with veggies of choice!
Ricotta Stuffed Mushrooms
By Lauren
Ingredients:
4 large portobello or bbq flat mushrooms
4 rashes shortcut bacon diced
4 large spoons of smooth ricotta
1 red onion diced
1 tbsp. chives
1 tsp garlic powder
1 tsp paprika
Salt and pepper to taste
Parmesan cheese grated
Method:
- Pre-heat oven to 180 degrees Celsius
- Peel mushrooms if required and remove stems. Place on a baking tray lined and baking paper, gills facing up.
- Fry onion and bacon in a hot pan (no oil required). Mushroom stems can be diced and added if desired.
- While bacon and onion cooks, combine ricotta with paprika, garlic and chives and season to taste
- Once bacon is cooked and onion is translucent, add to ricotta mix and combine
- Divide evenly amongst mushrooms. Spread mixture to fill cavity and smooth surface
- Sprinkle desired amount of parmesan cheese
- Bake in oven for 15-20 minutes until mushrooms are cooked and cheese is golden.