Tag Archives: Coeliac Friendly

Low-Carb Tortilla Chips – Kim’s Club

Low Carb tortilla chips

I love Blue Corn tortilla chips and I love cheese chips!  Obviously that just isn’t going to work in a low-carb, grain free lifestyle.  I tried making endurance crackers from Oh She Glows:( http://ohsheglows.com/2012/01/31/endurance-crackers/)  and they were very good.  They also showed me what can be done with chia seeds!  So I fiddled around and have come up with these.  You can cut them any size you like – I ended up making just 8 large ones but you can double the recipe or cut them into diamonds half the size (probably what I would do next time).  They hit the tortilla chip spot for me.  I hope they will do the same for you, too!

Low-Carb Tortilla Chips - Kim's Club
A replacement for corn tortilla chips - low-carb, gluten-free, grain-free and a good source of omega 3!
Author:
Cuisine: Mexican(ish)
Recipe type: Snack
Serves: 8 large
Prep time: 
Cook time: 
Total time: 
Ingredients
  • Parmesan cheese 1oz/30g
  • Chia Seeds 2tbsp/30g
  • Ground Almonds 2tbsp/20g
  • Garlic Salt ¼tsp
  • Water 150ml/6fl.oz
Instructions
  1. Preheat oven to 350F, 180C, Gas Mark 4. Line a baking sheet with baking parchment. Grate or finely chop the parmesan, then put all the ingredients into a blender and whizz for several seconds. Leave to stand about 5 minute to allow the chia seeds to develop their gel.
  2. Turn mixture out onto the sheet and spread thinly with the back of a spoon. Try to get it even, patching any breaks.
  3. Bake for 30 minutes or until golden, remove sheet and slice into desired shapes. Flip them over and return to the oven for 20-30 minutes more. Keep an eye, if they get too brown they will taste burnt. When golden remove from oven, let cool and enjoy!
Notes
These are great with dips like salsa and guacamole, and can also be used for cheese chips!
Nutrition Information
Serving size: 1 chip Calories: 45 Fat: 3 Carbohydrates: 4g (2net) Fibre: 2g Protein: 3

Low Carb chips-making

Low Carb Chocolate Fudge Cake Squares – Kim’s Club

This recipe uses coconut flour so is ideal for those with nut allergies.  Also, I use a lactose free yogurt and gluten free baking powder.  If you are paleo, feel free to substitute coconut yogurt for the greek yogurt – I use a brand called COYO – and coconut sugar instead of Truvia.

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Low Carb Chocolate Fudge Cake Squares - Kim's Club
Coconut flour based chocolatey squares with a fudgey topping.
Author:
Recipe type: Dessert
Serves: 16
Prep time: 
Cook time: 
Total time: 
Ingredients
  • ½ cup/60g Coconut Flour
  • 1 tbsp/5g Cocoa Powder (unsweetened)
  • ¼ tsp salt
  • ¼ cup/90g Truvia or Swerve
  • 1 tsp Gluten Free Baking Powder
  • ½ cup/120g Greek Yogurt
  • 1 tsp Vanilla
  • 3 Eggs
  • TOPPING:
  • 150g/5oz Sugar-free dark chocolate (I use Cavalier Stevia sweetened dark chocolate)
  • 1 tbsp butter
  • 1tbsp hot water
  • Optional: Liquid Stevia or Sucralose drops to boost sweetness
Instructions
  1. Preheat oven to Gas 5, 190C, 375F. Grease and base line with baking parchment an 8"x8" square pan. Mix all the dry ingredients in a good size bowl. In a separate bowl mix all the wet ingredients, add to dry and mix well. Pour into prepared pan and bake for about 40 minutes or until a toothpick comes out clean.
  2. Prepare topping: In the top of a double boiler, or carefully in a microwave, melt the chocolate, and butter. Mix well and add the hot water plus sweetener if using stirring well. Pour over the cooked cake and cool, then refrigerate until cold. Cut into 16 squares.
Nutrition Information
Serving size: 1 square Calories: 79 Fat: 5.4g Carbohydrates: 2.55g (1.05g net) Fibre: 1.5g Protein: 2.8g

2014-07-07 08.30.31

Low Carb Mini Chocolate Cakes – Kim’s Club

Low Carb Mini Chocolate Cakes - Kim's Club
Little bites of chocolatey yumminess....
Author:
Recipe type: Dessert, Treats
Serves: 18
Prep time: 
Cook time: 
Total time: 
Ingredients
  • Almond Flour 50g/2oz
  • Coconut Flour 25g/1oz
  • Cocoa Powder 1tbsp
  • Erythritol 50g/2oz*
  • Liquid Stevia 5 drops
  • Salt ¼ tsp
  • 3 eggs
  • Almond Milk Unsweetened 150ml/5.5oz
  • Vanilla Extract ¼ tsp
  • Baking Powder ½tsp
  • Plain Yogurt (Can substitute plain coconut yogurt such as Co-Yo) 1tbsp
  • TOPPING:
  • Stevia Sweetened Dark Chocolate (or 80% chocolate)** 100g/4oz
  • Butter 1tbsp
  • Liquid Stevia or Sucralose 5 drops
Instructions
  1. Preheat oven to Gas Mark 5, 190C, 375F. Grease a mini muffin pan well (recipe makes about 18 so you may need 2 batches). In a bowl mix the flours with the cocoa, erythritol, salt & baking powder. In a jug mix the eggs, 5 drops liquid stevia, almond milk, vanilla and yogurt. Add to dry ingredients and mix well. Fill muffin cups two-thirds full and back for about 10 minutes or until the tops are dry and springy. (Alternatively use a regular size muffin tin - makes about 12, adjust nutrition accordingly and bake 12-15m).
  2. While the muffins are baking, prepare the topping: gently melt the chocolate with the butter, add 5 drops of stevia and mix well. When muffins are done and cooled to room temp, remove from tin and glaze with chocolate. Refrigerate until set. To make chocolate leaves, melt a bit of plain chocolate and with a pastry brush carefully paint the chocolate onto the shiny side of a rose leaf. Freeze until firm, then gently peel the leaf from the chocolate. Push into the muffin while topping is still soft. I store these in a ziplock bag in the fridge.
Notes
*Erythritol may be substituted with Swerve, omit the stevia (or sucralose) drops from the batter.
**If 80% chocolate is used increase calorie count to 65 per cake. Other nutrition is 2g carbs, 2g fiber, (0 net carbs) 5g fat, 2g protein.
Nutrition Information
Serving size: 1 Calories: 60 ** Fat: 4g Carbohydrates: 3g (0net) Fibre: 3g Protein: 3g

mini chocolate cakes

Low Carb New York Cheesecake – Kim’s Club

Here it is – the CLASSIC New York Style cheesecake I have known and loved all my life!  But now it is sugar-free and grain-free.  I even use lactose free dairy products for this, but that’s just a personal thing, it will work with the full monty stuff! Enjoy!

(P.S. If you would like some additional help with your weight-loss journey, check my weight-loss plans with shopping lists and stall breakers – x)

Low Carb New York Cheesecake - Kim's Club
A classic New York style vanilla cheesecake - need I say more?
Author:
Recipe type: Dessert
Serves: 8
Prep time: 
Cook time: 
Total time: 
Ingredients
  • For the crust:
  • 145g/1¼ cups Ground almonds
  • 50g/4tbsp/half-stick Butter, melted (I prefer salted butter for the crust)
  • 25g/1/4 cup *Sukrin Icing (or sweetener of choice, similar to powdered sugar)
  • 25g/1/4 cup *Sukrin Gold (or sweetener of choice, this is similar to brown sugar but not essential)
  • For the filling:
  • 100ml/31/2oz Whipping cream, whipped
  • 400g/2pkgs Cream cheese
  • 4 Eggs
  • 1 tsp Vanilla
  • 155g/1 cup *Sukrin granular (or sweetener of choice)
  • For the topping:
  • 233g/1 cup Greek Yogurt (or sour cream)
  • 25g/1/2 cup *Sukrin Icing sugar (or sweetener of choice)
  • 2 drops of liquid Stevia
  • ¼tsp vanilla
Instructions
  1. Preheat oven to Gas mark 6, 190C, 375F. Prepare a loose bottomed **7in cake tin by greasing and lining with baking parchment, bottom and sides. In a processor, or by hand mix the ground almonds, Sukrin*, and melted butter. Press the almond mixture evenly into the base of the tin and a bit up the sides. Place on a baking sheet and bake for 12 minutes until the edges are golden.
  2. Remove from oven and set aside. Reduce temp to Gas mark 4, 180C, 350F.
  3. With electric whisk, combine whipped cream with Sukrin, cream cheese, vanilla, and eggs. Whisk well and pour into prepared pan.
  4. Return to oven for approx. 1 hr 45 minutes or until the edges look set, the top is dry but the middle has a slight wobble. Combine yogurt (or sour cream) with Sukrin icing, vanilla and Stevia. Careful pour evenly over the top of the cheesecakeand return to oven for 10 minutes. Remove and cool to room temp. Slide the base out of the tin. (I usually push down carefully over a tin or jar - leave the cake on the base to serve). Refrigerate for at least 4-5 hours (or overnight) before cutting.
Notes
*Instead of Sukrin you may use Swerve or erythritol - you may use all powdered erythritol if preferred. Some of you have said that granular is hard to dissolve, it may depend on the brand. You can powder your own in a small blender. If you can't get the sukrin gold (a brown sugar type erythritol), you may use another brand or just double the amount of regular erythritol. Check my SHOP if you are in the UK.
**I used a 7" loose bottomed tin but you may use an 8". The cake won't be as high and it will cook faster - approx 1hr 30 min total.
Nutrition Information
Serving size:  Calories: 413 Fat: 38g Carbohydrates: 5.11g (3.7 net) Fibre: 1.34g Protein: 11.7g

Cheesecake

Low Carb Fried Chicken – Kim’s Club

Low Carb Fried Chicken - Kim's Club
Succulent oven-fried chicken - easy!
Author:
Recipe type: Main Meal - Dinner
Serves: 3
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 6 boneless, skinless chicken thighs*
  • 50g/2oz greek Yogurt
  • 1tsp lemon juice
  • 50g/2oz pork rinds/pork scratchings (I used hot seasoned, if plain add seasoning)
  • 50g/2oz grated parmesan
  • 1 tsp mixed herbs
  • ½tsp garlic granules
Instructions
  1. Preheat oven to gas mark 4 - 350F - 180C
  2. Cover a baking sheet or pan (with a lip, to hold the juices) with foil (for easy clean-up) topped with baking parchment.
  3. Mix yogurt and lemon juice in a bowl, add chicken and mix until well covered.
  4. Whizz up remaining ingredients in food processor until it resembles grains.
  5. Dip chicken into coating, place on prepared pan and bake for 30-40 minutes until golden brown and juices run clear.
Notes
*If using different chicken parts or with skin on - adjust the stats. Recipe can easily be reduced or increased. If using plain pork rinds add seasoning to taste.
Nutrition Information
Serving size: 2 thighs Calories: 372 Fat: 22.74g Carbohydrates: .86g Protein: 39.16

chicken

Make your own chocolates – Kim’s Club

chocolates kimsclub

Here is another easy treat.  I buy Cavalier Stevia sweetened dark chocolate bars (in the States you can use Chocoperfection) and melt them in the microwave (careful, this chocolate is sensitive!  You need 40-60 seconds typically, depending on your microwave.  OR you can melt in a bowl over simmering water).  Add a scant teaspoon of butter per 100gm of chocolate and stir well until melted.

The pretty chocolates above are peppermint flavoured solid chocolate (add the bit of butter for a creamy texture and a few drops of peppermint oil after melting the chocolate).   I just used my candy mould.  I keep these in the fridge in an airtight baggie.

For filled chocolates, using mini paper cases or a silicon candy mould, take a tsp of chocolate and smear around the sides and bottom.
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Pop into the freezer for a few minutes until set.  Fill with a mixture of powdered Sukrin icing (or other powdered sweetener) mixed with coconut oil and a few drops of peppermint oil to make a paste.  Fill cups with a blob of the mixture, top with more melted chocolate and back in the freezer until set.  Keep in the fridge.

Experiment with sweetened nut butter fillings (peanut butter cups!) or desiccated coconut (Bounty – type bars!).

For the almond butter cups I melted a bit of butter into warmed almond butter, added a small amount of fine almond flour (you can use a bit of coconut flour instead) and Stevia (or the sweetener of your choice) to give more body and sweetness.

There are other sugar-free chocolate bars out there – you can use what you like and work out your carbs from the packaging.  I prefer Cavalier (or sometimes I make my own chocolate from scratch, but really, who has time??) BECAUSE most bars out there are sweetened with Maltitol which gives me tummy cramps.  On Amazon you can find erythritol sweetened chocolate which is quite nice.

Cavalier has 367 kcal, 16g carbohydrate and 29g fibre per 85g bar.  Approximately 120 kcal per candy in a small paper case (4 per bar) with filling.

 

Low Carb Creamy Mushroom Soup

Creamy Mushroom Soup

Creamy Mushroom Soup

When I was a kid, one of my most favourite lunches was cream of mushroom soup. Soooo….just had to make a low-carb version.  Aaaahhh..straight back to childhood…..but better!

Low Carb Creamy Mushroom Soup
Lovely, creamy mushroom soup - lovely for lunch with a cheese biscuit and side salad or as a starter for a dinner party!
Author:
Recipe type: Soup
Serves: 2
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 250gm/9oz Chestnut mushrooms
  • 600ml/20fl oz. unsweetened almond milk
  • 1 vegetable stock cube (I use Kallo organic)
  • 1 clove of minced garlic (you may substitute a shallot or use both if preferred)
  • ¼ tsp white pepper
  • *100ml/3.5fl oz. soya cream (I use Alpro: no GMO and no rainforest harvesting)
  • *(Some people will not eat soy. You can substitute soy cream with extra almond milk and a bit of ghee for creaminess - or omit ghee for lower fat/calorie (6.8g fat). OR if you eat dairy use proper cream.)
Instructions
  1. Roughly chop all but 6 of the mushrooms and add to large saucepan with the rest of the ingredients. Simmer about 10 minutes until mushrooms are tender. Blend until smooth. (I use a stick blender but you can also use a food processor).
  2. Slice remaining mushrooms and add to the soup. Heat through and serve.
Notes
(Will serve 4 as a starter/appetiser - just cut the nutrition info in half)
Nutrition Information
Serving size: 2 Calories: 150 Fat: 11.9g Carbohydrates: 2.5g (1 net) Fibre: 1.5g

 

Low Carb Pancakes – Kim’s Club

 

Low Carb pancakes - Kim's Club
Lovely little pancakes - gluten-free and Paleo friendly
Author:
Recipe type: Breakfast
Serves: 1
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 5g (Approx 1 tbsp) each of:
  • coconut flour
  • ground flax seed
  • ground almonds
  • ½ tsp baking powder (gluten-free)
  • pinch of salt
  • 1 egg
  • 4 tbsp of almond milk
Instructions
  1. Mix dry ingredients in a jug - add egg and almond milk and mix until well combined. Add more almond milk if mixture is too thick.
  2. (Drop into small rounds on a heated non-sick fry pan (or use a bit of ghee on your pan to prevent sticking)
  3. Cook until edges are dry and golden, turn and cook about a minute or so on the other side.
  4. Serve with warm maple syrup or honey for Paleo, or sugar free syrup for low carb and diabetic. Walden Farms sugar free maple syrup is good - Amazon)
Notes
With 15ml maple syrup: 263 16g carb, 5g fibre, 11g net carbs 16g fat
Nutrition Information
Serving size: 1 Calories: 209 (with sugar free syrup) Fat: 16g Carbohydrates: 3g Sugar: 0 Fibre: 5g

 

Low Carb Cinnamon rolls

These are lovely – if you are paleo, omit the peanut flour and switch out the yogurt for coconut cream or plain coconut yogurt.  You can also use coconut sugar  – or drizzle with honey and sprinkle with cinnamon instead of the erythritol.

Low Carb Cinnamon rolls
Lovely cinnamon rolls - frosted or not!
Author:
Recipe type: Rolls
Serves: 8
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 20gm/2tbsp coconut flour
  • 1 tsp peanut flour (OPTIONAL! Helps with the wheaty flavour)
  • 15gm/2 tbsp psyllium husk
  • 125gm/1½cups ground almonds
  • 50gm/1/4 cup Truvia or Erythritol
  • ½ tsp salt
  • 1 tsp baking Soda
  • 1 tsp baking powder
  • 1 tsp vinegar (apple cider or wine vinegar)
  • 1 tsp yeast granules (optional - for flavour only)
  • *25gm/1oz melted butter
  • *100gms/1/2 cup full-fat greek yogurt (I use Total or lactose free Turkish yogurt)
  • 1 egg
  • 100ml/4oz. unsweetened almond milk
  • 2 heaped tablespoons of cinnamon
  • 100g/1/2 cup of granulated erythritol
Instructions
  1. preheat oven to 180C - 350F - gas Mark 4
  2. grease a cast iron pan, or a cake tin with butter or coconut oil
  3. In a large bowl combine dry ingredients except cinnamon and erythritol. Combine all wet ingredients and add to the dry. Mix well - preferably with electric whisk and let stand for a couple of minutes. Mixture will thicken.
  4. Lay out a large rectangle of clingfilm and pat dough evenly across it. Mix the cinnamon with erythritol and sprinkle evenly over the entire surface of the dough. Using the clingfilm, roll up the dough into a long sausage. Unwrap and slice into 8 equal portions. Carefully place cut side down into your prepared pan and bake for approximately 40 minutes or until golden brown and cooked through. When cool you can opt to glaze or frost them if desired. For glaze mix 2 heaped tbsp powdered Sukrin with a little almond milk and drizzle over the rolls. It will set as it sits. For frosting add a bit of cream cheese to your glaze mixture and frost just before eating. These rolls are nice just with butter, and are nutritious enough for breakfast. You can even slice them lengthwise and toast under the grill! They keep for ages in the fridge - I just warm or toast before eating.
  5. **Dairy-free/Paleo option: Substitute Ghee for butter and coconut yogurt for greek yogurt
Notes
Savoury option: Cheese rolls! Omit all sweeteners and cinnamon. Cover dough in grated mature cheddar and proceed as above.
Nutrition Information
Serving size: 1 Calories: 136 (unfrosted) Fat: 11.44g Carbohydrates: 2.6g net Sugar: 0

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LC cinnamon rolls frosted KC

 

Low Carb Rich Chocolate Cake

This is a great celebration cake!  Makes a great impression and most guests would not guess that this is a grain-free, sugar-free decadent treat.  It is very rich so this cake makes 10 nice portions at 5.4 net carbs each, including frosting…….mmmmmmmm.  The recipe for the frosting is in the notes at the bottom of the recipe.  Go on, give it a go!  You know you want some……

Low Carb Rich Chocolate Brownie Cake
A rich chocolate cake, low-carb and gluten-free suitable for diabetics, coeliacs and those following a low-carb diet.
Author:
Recipe type: Dessert
Serves: 10
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 125g/4.5oz Stevia sweetened Cavalier plain chocolate (or other sugar free dark chocolate)
  • 45ml/3 tbsp strong coffee (or rum or water plus 1 tsp vanilla)
  • 125g/1 stick unsalted butter, softened
  • 125g/1 cup Truvia or Erythritol (Sukrin granular)
  • 6 drops of liquid Stevia
  • 3 eggs separated
  • 50gm/1/2 cup ground almonds
  • 1tbsp coconut flour
  • pinch of salt
Instructions
  1. Preheat oven to 180c Gas mark 4
  2. Grease and baseline 20.5cm (8in) square (for brownies) or round (for cake) tin.
  3. Melt chocolate with coffee (or other flavouring) in a bowl over pan of simmering water. Let cool slightly.
  4. Beat egg whites with salt to form soft peaks.
  5. Beat butter and sugar substitute until light and fluffy, beat in egg yolks until smooth and creamy. Stir in chocolate mixture, ground almonds and coconut flour. Stir in a spoonful of egg whites to loosen mixture.
  6. Fold in remaining egg whites carefully and pour into prepared tin. Bake for about 35 minutes until skewer comes out clean.
Notes
Frosting: (Nutrition info is for frosted cake) 125g/1 stick softened butter mixed with 125g/4.5oz chocolate (as above) melted with 2tbsp coffee, rum or water, plus 50g/1/2 cup Sukrin powdered (powdered erythritol) and 10 drops of liquid Stevia. Beat well. Decorate with chocolate shavings.

(Note:If using Cavalier Stevia dark chocolate your fibre will be much higher - I have given calculations without that to allow for different types of sugar-free chocolate.)
Nutrition Information
Serving size: 1/10 Calories: 390 Fat: 37g Carbohydrates: 5.8g (5.4net) Sugar: 0 Fibre: .4g

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