Peanut Butter & Cacao ‘Fatbombs’

peanut-butter-cacao-fatbombs

Peanut butter & Cacao Fatbombs

Fatbombs are Keto heaven, learn how to make them with only 5 ingredients!

Fat bombs contain lots of fat, but on a ketogenic diet (just like on a Paleo diet), eating healthy fats is highly important to lower inflammation in your body. So, most ketogenic fat bombs contain coconut oil or coconut butter as an ingredient.  Just be aware that although peanut butter is delicious and nutritious and is allowed in limited amounts on a ketogenic diet it is also a legume not a nut as you might think. It is in fact inflammatory so you might want to substitute with cashew butter or almond butter, if you prefer. One per day is recommended.

Bottom layer:
3 tbsp organic crunchy peanut butter* with no added sugar or palm oil
2 tbsp raw organic cold pressed coconut oil
1 teasp Xylatol

Top Layer:
3 tbsp Organic smooth peanut butter* with no added sugar or palm oil
2 tbsp raw organic cold pressed coconut oil
3 tbsp raw organic cacao
5 teasp Xylatol
1 vanilla pod or 1 teasp of vanilla extract

To make:
Have 2 small pots, in one put 3 tablespoons of crunchy peanut butter and 2 tablespoons of coconut oil in one, warm the mixture until well combined (No need to cook).  Put the mixture into a tiny silicone muffin tray only halfway up, then leave the bottom layer to cool in the freezer for approx 30 mins until set. You can use whatever shape you want, round square or heart shaped silicone trays.  I had none for this recipe so I used two large flat deep dishes instead and cut them into 16 slices .

For the top layer put the same ingredients with the addition of 3 tablespoons of cacao and 6 teaspoons of Xylatol and 1 organic vanilla pod in the second pot and warm up and mix well until smooth (I usually use smooth peanut butter for the choco layer. Allow to cool to room temperature. Then take the tray out of the freezer and pour the cooled choco layer on top of the peanut layer. Put back in the freezer until set.

To Store:
Put them in the fridge in an airtight container and they will be fresh for about 1-2 weeks.

Enjoy the deliciousness with a cup of black coffee for a Keto heavenly moment of yummyness….mmmmmmm

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Gaelic Moussaka

This dish is a legend! Creamy, juicy and absolutely delicious!

greek-mussaka

Greek Mussaka

Ingredients:
1.5 Lb of Irish grass fed round steak minced
1 jar of Bunalun Organic Passata*contains no added sugar
1 full head of garlic crushed
10 mushrooms diced
1 onion diced
1 red pepper diced
1 green pepper diced
1 red chilli finely diced
1 green chilli finely diced
1 teasp paprika
1/2 teasp cumin
1 teasp turmeric
1 teasp chilli powder
1/2 teasp of mixed herbs
1 handful of fresh parsley chopped
crushed black pepper to taste
1 tube of Organic Bunalun Tomato Paste*contains no added sugar
1 Knorr Beef Stockpot

Ingredients for the cheese sauce:
250ml full-fat Avonmore double cream
1 cup of parmesan cheese
1/2 chicken stock pot
1 cup grated Arla lactose-free mild cheddar cheese

Layers:
Fresh aubergine x 2 sliced about 8cm thick

To Prepare the meat sauce:
Brown the steak mince in a large pot. Add the chopped veg,  onion, garlic and chilli first then stir for 1 minute before adding the remaining veg until they are partly cooked. Stir in the spices and then add the tomato passata and herbs. Simmer on a low heat for about 30-40 minutes with the lid on. Then add the full tube of tomato paste.

To make the cheese sauce:
Warm the cream slowly and then add the grated parmesan and 1/2 a chicken stock pot (no water) simmer until the sauce thickens and reduces to a thicker consistency. Add a small bit of the cheddar if you like it or a knob of butter if you like it less cheesy.

Prepare the aubergine:
Some people call it ‘eggplant’ but we will stick with aubergine since we are in Ireland and we grow shamrocks and other cool stuff like that!  So this is something that my friend graciously unearthed to me and I have never forgotten… by slicing your aubergine into 8cm thick slices and laying them onto a plate with 2 layers of kitchen paper and dusting with salt and covering with another 2 layers of kitchen paper. You will absorb all the moisture from the aubergine within about 5 minutes and they will be ready to dry fry.  We do this on a skillet for a couple of minutes on each side until them are golden, this will prevent it from going soggy and they will taste unreal.  If you have some rapeseed oil that you would like to lightly spray the pan with before you fry that is also acceptable and will help to brown them better. *(do not douce them in oil it makes them taste gross)

Assemble:
In a large oven proof dish start to layer, meat, then aubergine, then cheese sauce and repeat. Then top with the remaining cheddar cheese and cook in the oven for about 15-20 minutes at 200C or until the top is golden.

To Serve:
Accompany with home-made chips by cutting a few potatoes into chips and then coating in 1 tablespoon of rapeseed oil, salt and a dusting of paprika and cook for about 25 minutes in a really hot oven 225C until crispy.

Make it Keto:
It’s already gluten-free & keto so all you have to do is serve it with cauliflower & green veg for a really satisfying keto-friendly dish!

It gave me about 8 portions once its cooled down it was perfect to store in the fridge until the next day and also to freeze for up to 3 months.  For all you meal preppers out there.. I find it defrosts and reheats really well in the microwave.

Chicken & Cashew nut Stir-fry

chicken-cashew-nut-stir-fry

Chicken & Cashew Nut Stir Fry

Feeds 4 hungry people

Ingredients:

3 chicken breasts 9 (cubed)
1/2 cup broccoli florets
1/2 cup cauliflower florets
1/4 cup asparagus (chopped into bite-size pieces)
1/4 cup zucchini (chopped into bite-size pieces)
10 mushrooms cut into quarters
4 cloves of garlic
1 small thumb size piece of fresh ginger (minced)
1 shallot (cut into strips)
1 red chilli (finely diced)
1 mini red pepper
1 mini yellow pepper (cut into small strips)
1 tbsp tamari *Gluten-Free alternative for soy sauce
1 tbsp raw virgin coconut oil (melted) or 1 tbsp rapeseed oil & a splash of sesame seed oil
1 Knor chicken stock pot *gluten-free
1 handful of cashew nuts (optional)

Spices:
1 teasp turmeric
1 teasp paprika
1 teasp onion salt
1 teasp garlic salt
handful of fresh parsley

Preparation is everything!

chicken-cashew-stir-fry-preparation

Chicken & Cashew stir-fry preparation

To Make:

Brown the chicken in a skillet pan with the coconut oil for about 8 minutes, then add the onions, garlic, chilli, ginger, mushrooms and the remaining vegetables until slightly softened this should take about 3 minutes.  Then add the tamari and the stock pot with a tablespoon of water and cook for 1 min.  Add the cashew nuts at the very end.

Serve on it’s own for a Keto-friendly meal or add brown rice, pilau rice,  jasmin rice or quinoa for a really healthy meal.

Hazelnut & Almond Milk Oat Bread

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Hazelnut & Almond Milk Oat Bread

Ingredients:

3 Ripe bananas*
2 Eggs
500ml Almond Milk
50g Hazelnuts
600g Flahavan’s oats
1 Tbsp sunflower seeds
1 Tbsp milled chia
1/2 Teasp salt
1 Heaped teasp baking soda
1 Heaped tbsp raw virgin coconut oil (melted)

To Make:

Blitz the bananas, eggs almond milk and hazelnuts in a blender or Nutri-bullet for a couple of seconds. Put the oats, sunflower seeds, chia, salt and baking powder in a bowl and mix. Then add the wet ingredients to the dry. Put into 2 loaf tins that have been sprayed with Frylight Coconut.

Bake in the oven at 180C for 35 mins.

*For those people like myself that find the banana a little bit too banannaeeey and can tolerate spelt flour I recommend replacing the banana with 100gms Wholemeal spelt & 100g White spelt, 2 teaspoons sugar and 200mls buttermilk/and reduce the Almond milk to 300mls. The rest of the ingredients are the same. I find this texture much more like real soda bread and has a better nom factor!

If you can’t tolerate spelt flour you could use self raising gluten-free flour instead.

Happy baking!

Red Lentil & Coconut Chicken Curry

re-lentil-coconut-chicken-curry

Red Lentil & Coconut Chicken Curry

Ingredients:

1 Large free range chicken
2 Chicken stock cubes
2 Red onions finely sliced
3 Peppers (red, green, orange) diced
3 Large flat cap mushrooms diced
4-6 Garlic cloves crushed
1 Red chilli & 1 green chilli finely diced
1 Thumb-sized piece of fresh ginger peeled and finely grated
2 Tablespoons rapeseed oil
6 Medium beef tomatoes
2 Teasp salt
500g Mix red Lentils, green puy lentils, yellow split peas, chickpeas
1 x 400ml Tin of coconut milk
3 Tablespoons tamari
1 Lime, juice only
1 Tablespoon medium curry powder
2 Teaspoons ground cumin
2 Teaspoons ground coriander
1 Teaspoon ground turmeric
1 Teaspoon paprika
1 Teaspoon freshly ground black pepper
1.5 Liters water
100g Baby spinach
1 tube of tomato paste

Cooked brown rice, to serve

To Prepare:

1. Soak the lentils overnight in separate bowls. Boil the lentils and chickpeas for 30 mins until cooked through. The red lentils will not require prior cooking and will be added directly to the curry.

2. Immerse the chicken in a extra large pot of water,add the stock cubes and bring to the boil. Drop the heat down to a slow simmer and cook for a further 45 mins to 1 hr until the chicken is falling off the bone. Remove the chicken from the water and set aside. Strain the stock that the chicken was in and set aside. (This will make up the 1.5 liters of stock)

3. To skin your tomatoes slit each with a cross just piercing the skin and soak in boiling water for a couple of minutes until the skin can be removed easily. Chop tomatoes in large chunks and set aside.

4. Prepare all the veg and set aside your spices on a small plate.

Ready to cook:

1. Saute the onions, garlic, chilli and ginger, peppers and mushrooms in the oil in extra large pot on a high heat for 5 minutes. When the onions are soft, add the tomatoes and 1 teaspoon of the salt. Cover the pot and cook gently over a low heat for 5 to 10 minutes, stirring occasionally.

2. Add the Lentils and chickpeas, coconut milk, tamari, lime juice and all the spices and remaining teaspoon of salt and 1.5 liters of stock and bring to the boil. Once boiling, reduce to a low heat and simmer for about 25 minutes until the lentils are cooked through and soft. Stir regularly.

3. While the pot is simmering away you have time to prepare your chicken, remove all the flesh from the bones and set aside.

4. When the lentils are cooked add the tomato paste to thicken. Turn off the heat and stir through the baby spinach until it wilts.

5. Add the prepared chicken and your delicious curry is complete.

Serve on a bed of brown rice.

Coconut & sweet potato brownies

coconut- sweet- potato-brownies

Coconut & sweet potato brownies

A twist on the classic, this is a healthier brownie that uses sweet potatoes, they add slow release energy and have a great texture without overpowering the taste. Not so naughty but really really nice!

Ingredients:

2 eggs, beaten to a froth
1 medium sweet potato, peeled & grated
120ml melted coconut oil
115ml honey
2 tsp vanilla extract
2 tsp Xylitol
40g raw cacao powder, sifted, plus extra for dusting
1 tsp baking powder
1 tsp baking soda
2 1/2 tbsp coconut flour

Greek yogurt & honey to serve

To prepare:

Line a small square tin 25cm x 25cm with parchment paper or a loaf tin.

Combine the eggs, grated sweet potato, melted coconut oil, honey and vanilla extract in a large mixing bowl and stir together until they are well mixed. Add the Cacao powder, baking powder, baking soda & Xylitol and stir. Finally fold in the coconut flour until combined. Pour the mixture into the lined baking tin.

To cook:

180°C for 25 to 30 minutes, until a skewer inserted into the centre comes out clean and dry. Cool on a wire rack.

To serve:

Cut into 6 even sized squares. Dust with a little cacao powder or melt some dark chocolate and drizzle over the top. Serve with a dollop of Greek yogurt. I like to mix the Greek yogurt with a little honey.

Sweet potato pita with smashed avocado, prosciutto & cherry tomato

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Sweet Potato Pita with smashed avocado, prosciutto & cherry tomato

This recipe is one of my favorite lunch time treats, it takes no time at all and uses only natural ingredients including spelt flour.

Spelt is wonderfully nutritious and ancient grain with a deep, nutlike flavour. It is a cousin to wheat and has recently received renewed recognition for many of its benefits which comes from its broad spectrum of nutrients. Spelt can be used in many of the ways wheat is used, including pasta and bread making. Spelt is high in protein and fibre and is perfect for those who are wheat intolerant, however spelt does indeed contain gluten and should not be eaten by anyone who is gluten-sensitive or has celiac disease, but the presence of gluten does not make spelt wheat. The gluten in spelt behaves differently than the gluten in wheat in cooking. It is possible that the greater solubility of spelt protein makes it easier to digest than wheat.

Undoubtedly, most people have had much less prior exposure to spelt than to wheat resulting in less opportunity to become allergic to spelt. Whatever the reason, there are many people who suffer allergic reactions after eating wheat but do not react to spelt. I am one of those lucky ones! To read more about what the FDA have to say on the subject read  here .  Both Doves Organic Wholemeal and Odlums Wholemeal spelt are among those I have tried which are now widely available in our Irish stores so you can get baking!

Ingredients:

1 Medium sweet potato grated
1 Natural or greek yogurt 125g (yoplait or glenilen farm)
1 Yogurt tub rapeseed oil or 125ml
2 Yogurt tubs full of organic wholemeal spelt flour(extra for rolling) or approx 250gm (Doves or Odlums)
1/2 to 1 teasp paprika
Pinch Salt
Fresh parsley small handful chopped
1 tsp apple cider vinegar
1/4 teasp baking soda

Depending on the size of your sweet potato it will determine how much flour you will need, the consistency you are looking for is that of pastry, if it is too wet add a little more spelt flour.

To prepare:

Put all the ingredients in a bowl and mix well, flour & baking soda last. When the mixture comes together it is ready to knead only slightly (don’t overwork), then divide into approx 3 balls, then press down on a floured board and roll into a round shape. Remember these will not rise much so the depth you make them will be what you get, too thin and they will crumble and too thick and they will not cook well and will be too heavy. To give you an idea 5mm is about right. Place onto a flat baking tray which has been sprayed lightly with rapeseed oil which will help avoid sticking.

To Cook:

Bake in the oven for 20-25 mins
preheat oven 180 C

sweet-potato-pita-wild-red-salmon-salad

Sweet potato pita with wild red salmon & salad

For the filling:

Open the ripe avocado and smash it to your liking in a bowl.  Cut some ripe cherry tomatoes and dust with a tiny sprinkling of salt.  Set aside on a board with your prosciutto ready for filling.  When cooled slightly cut along the side of the pita and fill as desired.  You can eat straight away  but you can also save them till the next day. I like to wrap them up when cooled in parchment paper and tin foil to keep them fresh and when just pop them in the toaster the next day and they taste freshly baked again 🙂

I have also tried wild red salmon mixed with a little mayo and some spinach, tomato and spring onion which is handy when your avocado decides it is not ready to be eaten yet.. which often happens me!

Another classic I love is prosciutto with brie and salad or Tuna with sweetcorn and mayo…the possibilities are endless.

I hope you enjoy them as much as I do 🙂