Keto Polish/American baked cheesecake

I made this cheesecake for my husband’s birthday. Although baked cheesecake is part of my culture, I never before attempted to make it with so very little carbohydrates added. We normally use biscuits or husks soaked in butter and milk to make a base and add lots of sugar to heavily sweeten the cheesecake. For keto cheesecake I used coconut and almond flour to create the base and erythritol & stevia instead of sugar. This cheesecake went down a treat not only for husband but also my little man.

Ingredients for a cheesecake’s base:

• Half cup of almond flour
• Half cup of coconut flour
• ¾ cup of coconut roasted flakes
• Butter or vegetarian alternative (I used Pure dairy free sunflower spread)

Ingredients for a cheesecake:

• Cottage cheese
• 1/4 cup of erythritol/stevia
• Half cup of full fat sour cream

For topping:

• Dark chocolate (sweetened with stevia)
• Blueberries and raspberries

Preheat oven to 160C for gas.

Mix almond and coconut flour together, add coconut flakes and melted butter. Lay the baking tray with a parchment paper and scoop in the mixture to form the base at the bottom of the baking tray.

Blend cheesecake in a food processor until super smooth. Add erythritol, stevia and sour cream. Mix it together and pour the mixture onto the base in the prepared baking tray.

Bake in the oven for about 45/50 min, to check whether the cheesecake is ready prick a skewer into the cake. If it comes out clean and easily, then it’s ready! Once cooked, switch off the oven and leave it to cool for 30mins.

Melt dark chocolate and pour it over the cheesecake, set some berries on top and pop it in to the fridge. Let it cool for about an hour and it is ready to serve!

Enjoy!

Ryemeal dumplings with minced chicken meat served with homemade red cabbage

The reason why I decided to experiment with a variety of grains such as rye is that I have a sensitivity to grains containing gluten protein. I do however tolerate ancient rye grain quite well and I thought I may try to make my favourite and well missed dumplings (which originally are made of wheat flour) using rye flour.

The rye dumplings are a little bit tougher in its consistency than the regular wheat based ones, however they are still divine! I had some leftover chicken drumsticks from the chicken broth I made the day before which made a great filling for the dumplings.

Once they are cooked you can serve them either boiled with a little bit of olive oil and sea salt or fry them gently until brown gold. Great with a root or red cabbage slaw!

How to make dumplings with minced chicken filling:

• Leftover chicken (I used organic chicken drumsticks)
• Leftover cooked vegetables (I used carrots, onion and parsnip which I used in my chicken soup the day before)
• Mince it all together in a food processor. Add some oats to the mixture to make it drier and easier to scoop into dumplings.

How to make the dough for ryemeal dumplings:

• About 350/400g of rye flour
• 1 cup of water
• 1 free range egg
• salt

Bring water (about 2 litres) to the boil, add some sea salt and refined olive oil (keeps the dumplings separate while cooking).

Separately fold 1 egg, flour and cup of water together.  Mix until all ingredients are combined and the mixture is getting thick. Add a little bit extra rye flour if the consistency is too sticky and keep kneading it until dough is formed and it's easy to roll out.

Roll out using a rolling pin until a big thin pancake is formed. Cut out smaller pancakes with a cup/glass and with a spoon put the mince meat mixture into individual pancakes. Seal both end of the pancake with a finger (use a little bit of water on your finger to glue the edges), use fork to shape the edges into half-moons. Once the dumplings are formed pop them into boiling water until they start floating up on the surface (this means they are ready).

Serve with melted butter/olive oil or lightly fried with the accompany of red cabbage slaw.

Enjoy!

“Different types of wheat have different numbers of chromosomes, and some studies show that the older wheats, with fewer chromosomes, tend to have lower levels of gliadins, the type of gluten proteins that seem to cause most sensitivities.
Einkorn, the oldest known type of wheat in our current food supply, has just 14 chromosomes, and is called a diploid wheat. Durum wheat (the kind most often used for pasta) and emmer are tetraploid wheats, with 28 chromosomes. Common wheat (used for most everything) and spelt have 42 chromosomes and are known as hexaploid wheats https://wholegrainscouncil.org/blog/2012/01/research-sheds-light-gluten-issues”

Sweet chilli kale crisps

I tend to make this recipe as it's the only way my little one will eat kale! I hear that so many parents struggle to convince their kids to try this green, nutrient packed leafy veg. and therefore this quick and super easy recipe may add a little solution to their struggles - after all, kids love crips and the healthy ones are just a bonus!

How to make it: 

• Preheat oven to 180°C or 160°C fan assisted. Line 2 large baking trays with baking paper.
• Take out centre stems from kale, cut into small bite size pieces. Combine refined olive oil, paprika, chilli and 2 tsp of erythritol, stevia or xylitol in a large bowl. Add kale leaves and coat in oil mixture. Spread kale out in a single layer on prepared trays.
• Bake for 12-15 minutes, toss it half way through and continue to bake until kale leafs are crisp. Serve sprinkled with sea salt.

“Kale is a great source of Iron, Mg, vitamin C, vitamin B6, Copper, Folate and Phosphorous. It is low in cholesterol and saturated fat. The 1 cup of kale contains more vitamin C than orange itself. Kale is also rich in antioxidants such as Quercentin and Kaempferol which have anti-inflammatory, anti-cancer and blood pressure lowering properties. The consumption of these minerals, vitamins and fibre contained in kale is essential to support our immunity, gastrointestinal and cardiovascular health.”

Chicken goujons breaded with oats and mixed nuts served with coconut yogurt tzatziki dip

Delicious gluten and dairy free, protein packed snack... 

Perfect  for tots and parents, either cold or warm!

I made these chicken goujons for my little man however I didn’t want to use a traditional wheat breadcrumb so I blended a few types of nuts and some oatcakes in a food processor (I use a Vitamix) and voila – excellent gluten free breadcrumbs!

To make the coating for goujons

• hand full of pistachio nuts
• hand full of macadamia nuts
• a few hazelnuts
• 2 small packs of sugar and gluten free oatcakes (I use the Nairn’s gluten free ones)

Mix all the ingredients together in a food processor to create a flour like consistency.  

Ingredients for the goujons:

• 2 – 3 medium chicken breast (serves 2 adults and 1 child)
• dry oregano (or any other herbs i.e. provenance herbs)
• 2 cloves of garlic
• salt and pepper
• extra virgin olive oil
• gluten free nut and oats breadcrumbs

Cut chicken breast into regular strips, season with salt, pepper and dry oregano. Crush garlic onto chicken strips and marinate with extra virgin olive oil for 30min to 1 hour.

After 30/1h coat chicken strips in the nut/oat breadcrumb and pan fry until the chicken is cooked through. Place chicken goujons on a baking tray and roast in the oven (180C Gas) for 10/15 min until breadcrumbs are golden brown.

Serve with spiralized cucumbers and coconut yougurt tzatziki.

How to make the coconut tzatziki dip:

• 1 coconut yogurt
• 2 cloves of garlic
• A few stalks of fresh dill
• A few leafs of fresh mint
• Sprouted watercress
• Salt and pepper

Squeeze crushed garlic into sugar free natural coconut yogurt, add chopped dill and some sprouted watercress, mix together. Season generously with pepper and add a pinch of salt.

Enjoy!

Walnuts and pistachio nuts are high in Omega 3 fatty acids (polyunsaturated fatty acids) which help to reduce inflammation in the body, make us feel fuller for longer, support neurological function and help to maintain cell membrane. Some of the nutrients including vitamin A, D, K and E are fat soluble and need fat to facilitate the absorption and utilization of these in the body, so eating nuts can support this process. Deficiencies of these nutrients can effect the overall health of the brain.

Chicken meat contains essential amino acids which are needed for neurotransmitter production and to support physical and mental energy. Amino acid tryptophan helps to support the production and utilization of serotonin which can impact our mood.

Summer delights from the grill: lamb koftas served with chicory with tomato salsa, cucumber pickles (in brine) and sesame seeds

To make koftas:

• 500 gm of mince lamb
• small bunch of fresh corriander
• a few leafs of fresh mint
• fresh chili (optional)
• 2-3 teaspoon curry powder
• 2 teaspoon paprika powder
• 2 teaspoon kumin powder
• 2 teaspoon turmeric powder
• 1 teaspoon grind mustard seeds
• 1 teaspoon nutmeg powder
• salt and pepper (to your own taste)
• 1 tablespoon of oats (optional)

Chop coriander, chilli (optional) and mint into small pieces. Mix all ingredients together until meat is easily formed into long kofta shapes. If the consistency is too wet, add a tablespoon of porridge oats and combine with meat until thinker and consistency forms.

Shape into long cucumber shaped Koftas around metal or wooden (soak with water) skewers. Grill until lightly browned but not burnt. 

Serve with asparagus and chicory salad.

To make chicory salad with pickled (in brine) cucumber:

• 1 -2 chicory endive
• 2 large tomatoes
• 1  medium onion 
• fresh parsley or corriander
• salt and pepper
• 1 - 2 teaspoon spoon of apple cider vinegar ( I use Willy’s apple cider vinegar)
• Extra virgin olive oil
• lemon juice or orange juice (for an extra sweetness)
• toasted sesame seeds (toast on the frypan on low heat until slightly browned)

Chop tomatoes and onion into tiny cubes ( I use food processor), add the fresh corriander or parsley, salt and pepper. Mix together; add 1 or 2 teaspoon of apple cider vinegar, extra virgin olive oil and a squeeze of lemon juice/orange juice. Mix/mash it together with a fork until tomatoes release juice and it all blends in together. 

Wash and separate individual chicory leafs. Place them on the plate and put one tablespoon of salsa into each chicory leaf. 

Cut some pickled cucumbers in small cubes and sprinkle them on the top of the salsa filling. Top up with some toasted sesame seeds.

Enjoy!

Chicory endive is a great leafy vegetable with a bitter taste which helps to support our gastrointestinal health and liver detoxification. This leafy vegetable contains substances which have a choleretic and cholagogic affects on the liver. They help to support the production and flow of bile and facilitate the drainage of the gallbladder. Chicory contains oligosacharides enriched inulin (plant based carbohydrates) that is classified as a prebiotic, which provides fuel for our beneficial bacteria, stimulates the growth of microbime and helps to balance the blood sugar and reduce LDL-cholesterol.

Polish Fermented Ryemeal Soup

BROTH WITH A TWIST

Sourdough starter for a soup:

• Ingredients
• 500 ml warm water
• 1 cup of rye flower or wholemeal wheat flower
• A slice of crust from rye bread (ideally made of sourdough)
• 2 cloves of garlic, 2 bayleaf,  3 allspice berries (fruit of Pimenta)

Mix together flour and water, add garlic, allspice and bayleaf.  Cover the dish with a cloth (i.e muslin cloth) and leave it in a warm place for about 3 days. The sourdough starter can be added to the meat/chicken broth or vegetable bulion and seasoned to be served as a soup.  Sourdough can be kept in the fridge for up to 2 weeks.

Buckwheat or rice flower can be used as an alternative for those who are on gluten free diet. The taste will differ slightly but the principle remains the same.

Ingredients for broth: 

• 3 cloves of garlic
• 2 onions
• 3 chicken wings, 2 chicken thighs or any other parts (carcass, chicken legs) (you can also use beef bones to create a stronger flavour)
• 2 medium carrots
• 1 leek
• 1 parsley
• Half celery
• A small bag of dry porcini or other type of ceps
• 3 bayleaf
• 3 allspice
• 2/3 tablespoons of dry majeran
• Salt and pepper 

Peel vegetables. Over a low heat fry onions and garlic together until softened, add meat and vegetables,  add about 2 litres of water until all vegetables and meat are covered in the pot. Add bayleaf, allspice, salt and pepper. Let it simmer on the low heat for about half an hour, add dry ceps (porcini) and simmer for an further hour until vegetables and wild mushrooms are soft and the meat cooked. Add Sourdough and majeran,  stir together. Let it cook for further half an hour on a low heat. 

Sieve the soup through a colander and garnish the broth with boiled eggs and watercress.  If you wish you may also add some of the chicken meat cooked in the broth. 

Enjoy!

probiotic goodness which can be added to our cooking:

This soup contains bacteria which helps to break down carbohydrates in our gut producing lactic acid as part of the fermentation process, which is then converted into cellular energy.  Lactic acid bacteria refers to the large group of beneficial bacteria used in food supplements (probiotic) to support and benefit our gut health. This soup is also rich in vitamin B complex and fibre.  Bacterial fermentation also helps to break down Phytic acid (considered as an anti-nutrient component) contained in bran part of wheat grain which allows better absorption of mineral components including: iron, zink, magnesium and copper.

Gluten-free fermented sourdough for a soup:

• 1 cup of buckwheat flour or 1 cup of ground (not roasted|) buckwheat 
• 3 cups of warm water
• 3 cloves of garlic
• 3 allspice berries
• 3 bayleaf
• 10 black pepper corns

Put the flour into a big jar or fermenting crock. Slowly pour in the warm water and mix with a wooden spoon to avoid forming flour lumps. Add squeezed garlic, allspice berries, bayleaf and pepper. Stir it together.  Cover the dish with a cloth (ideally muslin cloth). Place a dish in a warm place for 5 days. Keep stirring the mixture at least once daily during the next 5 days. After 5 days the sourdough is ready to be added to the soup (the same principle as a ryemeal version) or it can be kept in the fridge for up to 2 weeks. 

Seasonal pesto with 3 types of garlic and spinach

Ingredients for the pesto:

• 2 big bunches of basil
• 1 handful of spinach (optional)
• 1 clove of black garlic
• 1 clove of white garlic
• About 5 leafs of wild garlic
• Extra Virgin Olive Oil
• Roasted pine nuts
• Pinch of lemon
• Grated parmigiano/vegan parmigiano (optional)
• Salt and pepper

At this time of year I love to make a pesto with wild garlic that’s readily available across the countryside. It has a wonderful flavour although is very strong so be careful not to add too much to your pesto! I serve this over rye bread, baked with fish or drizzled over sweet potato wedges.

Roast pine nuts on a fry-pan over a low heat – they tend to heat up very quickly so make sure you don’t burn them. Put basil, spinach, all of the garlic and the roasted pine nuts into the food processor with a generous glug of olive oil and parmigiano (optional). Blend until the texture is smooth enough to your liking. Add salt, pepper and squeeze of lemon then blend for another 15 seconds.

This will keep for about 4 days once made. I tend to put it in a bowl and cover the top with a layer of olive oil to help preserve it.

Enjoy this Spring flavour!

This pesto contains 3 types of garlic which is an excellent prebiotic (plant fiber) feeding and helping our beneficial bacteria to thrive in our guts. It is recommended to eat at least 5g of prebiotic rich foods daily to keep our microbiome (beneficial flora). Black garlic is also believed to have higher anti-inflammatory and antioxidant activity than regular garlic which enhances during the aging process. Studies suggest that use of black garlic may also help to support weight management*.  Wild garlic has antibacterial and possibly antiviral properties and is packed with vitamin A and C, Iron, Calcium and Copper. Studies also confirms that wild garlic has antihypertensive properties could potentially be used to reduce high blood pressure.

So pick some from your local forest (or grocers) while it’s plentiful this season!

Coconut Bounty Bars – Perfect for people following dairy free or low carbohydrate diets

I make these bounty bars for my family as a good source of fats. They satisfy both my husband who is on a ketogenic diet and my little toddler who constantly needs his power snacks! Healthy saturated fat contained in the coconut oil is a great option for little ones and will provide them with more sustainable energy for longer, keeping them away from “empty calorie” snacks.

 

Ingredients for Coconut Bounties:

• 3 cups shredded unsweetened coconut

• 1 tbsp unsweetened vanilla extract

• 1/4 cup powdered Erythritol with Stevia

• 1 cup coconut cream – (you can make your own by popping a can of coconut milk in the fridge overnight and keeping the solidified part!)

• 1/4 -1/2 cup extra virgin coconut oil

Roast the desiccated coconut for about 6/7 minutes on 175C until slightly browned. Leave it to cool.

The day earlier prepare coconut cream – please see the description below on how to make it at home.

Use a food processor (i.e. nutribullet) or coffee grinder to break down granulated erythritol/stevia into a fine powder.

Mix together roasted desiccated coconut, coconut cream and extra virgin coconut oil, add 1 tbsp of vanilla extract and powdered erythritol. Stir until smooth thick consistency is formed.

Leave the mixture in the fridge for about 1h until it gets harder and stickier for moulding. Using your hands, roll the mixture into small bar shapes (approximately 10/12 bars) and place on a baking tray lined with parchment paper, leave it in the fridge for another 3h (best over night).

Melt dark chocolate (about 140g) on the low heat (I use 90% dark chocolate as it is low in sugar or when my husband doesn’t notice I use his very special dark chocolate with erythritol) and add coconut oil. Once melted, mix it well and take it off the heat to cool.

Use your hands to coat the bars or if they are hard and solid enough you can use a wooden stick to hold a bar when coating with melted chocolate. Optionally you can sprinkle the bars with grated hazelnuts or macadamia.

Leave the bars in the fridge for 30-60 minutes until chocolate is fully set, before serving. Bounty bars will keep in the fridge for up to a week.

Enjoy!

COCONUT FAT TO THE RESCUE WHEN OUR ENERGY LEVELS ARE LOW

Whether coconut fat should be considered a good fat causes many controversies! It is proven that extra virgin coconut oil (about 90% saturated fat) raises HDL “good cholesterol levels”. We need good cholesterol for optimal brain function including learning, memory and membrane repair. Coconut oil is also rich in MCT (medium chain triglycerides) which are metabolized differently than other fats (these fatty acids are shorter than other fats); MCT is moved to the liver where they are used as a quick source of energy or stored and converted into ketones which provide the backup fuel and optimal energy for the brain when the blood glucose is low.