recipes

When you’re following the ketogenic diet one of the most often asked questions is, “How can I increase my fat intake?”  Well, if you have a good-quality mayonnaise, made from keto-friendly ingredients, that’s a very tasty and healthy way.

But the rumour has it that making mayo is difficult.

No it’s not!

This is the easiest recipe we have ever come across, and here’s my first attempt at a new way of presenting recipes, to make them as easy as possible, even for people for whom cooking is a challenge.

httpv://www.youtube.com/watch?v=K2q9otbAMkE

Nutrition Information

Grams /100 mls Grams / Tablespoon Serving Hellmann’s Grams / 100 mls
Fat 84.84 12.73 79.0
Carbohydrate 0.92 0.14 1.5
Protein 3.77 0.57 1.0

This recipe has 7% more fat than Hellmann’s, only 61% of the carbs of Hellmann’s, and 377% more protein!

Printer Friendly Version

You can download a printer-friendly version of the recipe, complete with nutrition information, by clicking here: Keto Mayo Recipe

The mainstay of our Keto life are the amazing keto rolls.  When people ask “what is keto?”, rather than tell them what we don’t eat, we give them some crispy bacon in a keto roll, and tell them that this is what we do eat (plenty of butter on the roll, too).

Then we tell them that there’s no flour or sugar in the roll.  It tends to go easily after that!Keto Rolls 01 Keto Rolls 02 Keto Rolls 03

To get our version of the recipe, right click here: Keto Rolls, and select “Save As” (or whatever your browser says).  There are many other versions!

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Update!

It turns out that Susan has a new preferred keto roll recipe from nutritional blogger Maria Emmerich.  Susan says that the recipe above is good, but not reliable.  Sometimes the rolls are fine (just look at them in those pictures!) and sometimes they come out looking like … well, sort of flattened pancakes.  And solid!

Here’s Maria, making keto bread:

[vimeo clip_id="68001848"]

And you can find more details of Maria’s recipe on her blog page “Toasted Sub Sandwich and Panini” (Scroll down until you get to: “HEALTHIFIED” SUB (June 2013 update!)).

Here’s a PDF of our version of Maria’s recipe (right click and “save as” here).

… and my ultimate in gastro-gasmic gustatory heaven is to slice a keto roll and put the two pieces, cut side down in the frying pan while cooking the bacon!

I have been doing some cooking (and so has Susan).

The mayo recipe is derived from someone else, but we’ve lost track of who–if you recognise it, please say and we’ll acknowledge you.

The Frittata and the salsa are all mine!

Quick and Easy Mayo

Designed to look and taste like Hellman’s, but without the canola oil and other nasty stuff, and without putting money in Monsanto’s pocket (yes, they own Hellman’s, it seems).

Also, this recipe doesn’t call for that “pour the oil very slowly” stuff.  Just pour all the ingredients in a tall cup and blend with a stick blender. Success every time!

Click here (or right click and click “Save As”) for the Quick and Easy Paleo Mayo recipe.

James’ Frittata

Clothilde Ermintrude

Clothilde and Ermintrude

Harriet and Juanita

Sort of like a cross between a quiche (but without the pastry), a Spanish tortilla (but no potato), or an omelette (but much easier).

Especially good if you have lots of eggs (we do: we have our own chickens.  Thank you girls!)

This recipe is for experimenting: learn the basics, and then experiment with the optional ingredients.

Click here (or right click and click “Save As”) for the James Paleo Keto Frittata recipe.

 James’ Salsa Recipe

If you don’t like sharp and hot flavours, then this isn’t for you.  But if you, like me, hanker after vinegary, chilli flavours, then this will accompany almost anything!  And as tomatoes come into season, substitute the canned tomatoes with fresh ones: preferably home grown.

Click here (or right click and click “Save As”) for the James Salsa Recipe recipe.

IFWe are not suggesting that as our ancestors ran across the plains of Africa they were nibbling on chunks of chocolate!

While the basic ingredients in good chocolate are real food, and really good for you, it is difficult to find commercial chocolate that doesn’t contain stuff that paleo people wouldn’t want to eat, like high-fructose corn syrup, sugar, various preservatives, etc.

So here’s a recipe that you can use to make your own, “real food” chocolate.  This is another “n=1″ piece of research (or n=x, where x is the number of people in your family!) in that the taste is very much down to personal preference.  It’s a case of “suck it and see” (sorry!)

It is also ketogenic chocolate (see the section on nutritional information at the bottom of the page).

In the equipment list and the ingredients lists below, if you click any of the pictures it will take you to Amazon where you can buy these things if you don’t have them.  We are making this chocolate while we are in Florida; availability of equipment and ingredients may vary in other countries.  When Susan talks in volumetric measurements, she’s talking American cups, spoons, etc.

You can download a printable version of Susan Courtneys Healthy Dark Chocolate here (right click and choose Save As).

In the video Susan mentions her Sweetener equivalents chart.  Right click the link and choose Save As to download.

There are six videos taking you through making paleo chocolate.  Here’s the first (the others are spaced down the page).

httpv://www.youtube.com/watch?v=umbDYDjY6V0

Equipment

[simpleazon-image align="right" asin="B0014CZ594" locale="us" height="96" src="http://ecx.images-amazon.com/images/I/51APSfuwBrL._SL160_.jpg" width="160"]Double boiler.

There are dozens on Amazon; this is one of the cheapest but has good customer reviews. You can spend up to $300 on a beautiful, traditional copper “bain marie”, but that isn’t necessary!

You can also pop a basin on top of a saucepan of hot water!

[simpleazon-image align="right" asin="B000PSB5VU" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/21bmJVYBElL._SL160_.jpg" width="160"]Pouring Funnel

If you are going to put your chocolate into forms or moulds (molds) then this is essential.

If you are making “bark” by just tipping the chocolate into a baking try lined with parchment (greaseproof) paper, then it’s not necessary (but you get big, hard lumps of chocolate: I broke a tooth on a piece!)

[simpleazon-image align="right" asin="B0013IDHTO" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/41QpH2onrWL._SL160_.jpg" width="160"]Scales

There is no need to get this sophisticated: however it is a good idea to have some scales in your kitchen to measure ingredients.  Americans: this may be radical for you, as you are used to working in “cups and spoons”.  The rest of the world is used to working in weight: I’ll translate from ounces (oz) to grams as we go.

However, these are brilliant: they will analyse and weigh all your ingredients so that you can have the equivalent of a professional “nutrition label” for your chocolate.

[simpleazon-image align="right" asin="B003VIIQJ0" locale="us" height="110" src="http://ecx.images-amazon.com/images/I/41VUv8zJKgL._SL110_.jpg" width="110"]Moulds or Forms

… or “molds” if you’re in America!  There are lots of different ones on Amazon.

We used to make “bark”: Susan would line a baking tray with grease-proof (parchment) paper and just tip the molten chocolate in it, and put it in the freezer.  When it was solid we’d break it into lumps and put it in zip-lock bags, back in the freezer.  You do tend to get BIG lumps that way!

In addition to the above you will need some sort of mixer or beater, some measuring cups and spoons and a spatula.

And quite a lot of dish-washing liquid and cloths: it does have a tendency to get everywhere!

httpv://www.youtube.com/watch?v=-fiLq6-P0fw

Ingredients

[simpleazon-image align="right" asin="B009XEANGU" locale="us" height="110" src="http://ecx.images-amazon.com/images/I/4110hzoGSyL._SL110_.jpg" width="110"]Organic Cocoa Butter

Whether or not you use organic or inorganic is, of course, up to you.

But you are making high-quality chocolate here, so why not go for the best ingredients?!  The brand shown here is Kakosi, which is what you see Susan using in the video.

[simpleazon-image align="right" asin="B000GAT6NG" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/51Iy4KB3ODL._SL160_.jpg" width="109"]Coconut Oil

We use Nutiva coconut oil.  It seems to be a reasonable price for the quality: again, we are looking for organic.

On Amazon there are all sorts of brands and all sorts of “qualities”: Certified Organic, Extra Virgin. etc., and they all seem to have pretty good customer ratings and comments.

Another “suck it and see” area, I think.

[simpleazon-image align="right" asin="B007QR6A7C" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/51x47kuvRcL._SL160_.jpg" width="157"]Organic Baking Cocoa

Equal Exchange seems to come with a version that says “vegan” in the title, and cost a lot more.  But ours says “vegan” on the tin, so I don’t understand the difference.  This is also fair-traded, so your chocolate is not only healthy, but also ethical!

Susan used to use a mixture of cocoa powder and carob powder, and it’s certainly true that the chocolate that had carob in it felt slightly gritty in the mouth.  Now we just use cocoa powder, and it tastes fine.

[simpleazon-image align="right" asin="B003BHZ71G" locale="us" height="110" src="http://ecx.images-amazon.com/images/I/21%2B6N1PhpBL._SL110_.jpg" width="54"]Sunflower Lecithin

The brand that Susan is using in the video is currently (March 3 2013) out of stock at Amazon, so I searched for “Sunflower Lecithin Organic” and it came up with soy lecithin granules, not organic, so beware!

The brand here is liquid, is sunflower, has no GMOs, and no soy, so I think that Susan would approve.

[simpleazon-image align="right" asin="B003IO20T4" locale="us" height="110" src="http://ecx.images-amazon.com/images/I/11AKx5je5gL._SL110_.jpg" width="70"]Sweeteners and Flavourings

Susan uses a mixture of stevia powder (which she gets at our local whole food store, Hoovers Market) and Luo Han Guo (Chinese Monk Fruit!).  If we were back in the UK, we would probably use liquid stevia from our medical herbalist, Alan Hopking.  If you haven’t come across stevia before, check out what Alan says about it, here.

In the video Susan mentions her Sweetener equivalents chart.  Right click the link and choose Save As to download.

When looking for stevia, you can get the powdered leaves, and that powder is green.  I know that Alan would tell you that it’s one of the purest forms, and I’m sure that as a medication it’s the best.  But I tried it, and to me it tastes of grass (not “grass”, but that green stuff on your lawn!) and I don’t want my chocolate to taste like it’s just been mowed!

[simpleazon-image align="right" asin="B002LIGPR6" locale="us" height="110" src="http://ecx.images-amazon.com/images/I/41FjhpuK7oL._SL110_.jpg" width="57"]Once upon a time stevia was hard to come by, because it hadn’t been approved by the FDA as a food stuff.  Now it has, and everyone is in on the game, and it’s harder to get good stevia.  We know that the major soda drinks manufacturers are starting to use stevia, and the suspicion is that, at least in the USA, they are producing GMO stevia, so we avoid Truvia and PureVia.  Vanessa Romero has a good article about it here.  The picture on that page, of  NuNaturals stevia is what I use in my coffee: but it’s not as sweet as the pure stevia that Susan is using in the video (it has bulking agents so that the contents of the little packet are about the same sweetness as in any other packeted sweetener).

httpv://www.youtube.com/watch?v=Ng0t1nKTtR4

Process

  1. Melt 4oz (115 g) of cocoa butter and 4-5 ozs (115g – 140g) of coconut oil and 1 tsp (5ml) lecithin in the double boiler.  Stir until it is all melted.
  2. Add a cup (250ml) of cocoa powder and mix with your mixer until it is all mixed in.
  3. Add a quarter teaspoon (1.25ml) of stevia powder and a couple of teaspoons (10ml) of luo han guo powder.
  4. Stir, taste, and add more cocoa powder, stevia and luo han guo to taste.  This really is an experiment.  You won’t produce anything inedible, but it may take several goes to get the feel for what is your favourite.
  5. If adding orange flavouring (or vanilla, or any other) add that last, just a little at a time.
  6. Pour the mixture into your pouring funnel and fill the molds.
  7. MAKE SURE YOU ALREADY HAVE A FLAT AREA, BIG ENOUGH, IN YOUR FREEZER!  (I can’t tell you how long it takes to clean once runny, now frozen solid chocolate off of the inside of your fridge or freezer.  We went off chocolate for quite a while after that incident!)
  8. Put it in the freezer for a couple of hours, until it’s hard.
  9. Remove from the molds, pop into zip-lock bags, and continue to store in the freezer.

Are you old enough to remember “melts in your mouth, not in your hands”?  This melts in your mouth, your hands, on the plate you serve it on, on the rug, your mother’s pure white carpet, the sofa, your clothes … (’nuff said?)

You can download a printable version of Susan Courtneys Healthy Dark Chocolate here (right click and choose Save As).

httpv://www.youtube.com/watch?v=chXbcGj7xBM

[simpleazon-image align="right" asin="1591203198" locale="us" height="110" src="http://ecx.images-amazon.com/images/I/51w6FncNM7L._SL110_.jpg" width="74"]Alzheimer’s Syndrome

[simpleazon-image align="left" asin="B0019LRY8A" locale="us" height="150" src="http://ecx.images-amazon.com/images/I/21royfiStHL._SL160_.jpg" width="85"]We don’t know that this chocolate will cure, prevent or slow down Alzheimer’s, but that’s what got us looking, as Susan says on the video. She was inspired by Dr Mary Newport and her website, www.coconutketones.com. Check out Dr Newport’s book and website: in particular, watch the latest video from CBN news.

Susan also talks about MCT oil (medium-chain triglycerides).

We use it a lot, but haven’t tried it in the chocolate: it would probably make it even meltier at room temperature!

httpv://www.youtube.com/watch?v=n8-9XoQA4cw

Nutritional Information

I was so keen to get the videos made that we didn’t stop to use our fancy scales properly, so I will have to do these calculations by hand (well, spreadsheet!)  I am only going to consider the fats and the cocoa powder; everything else is present only in vanishingly small quantities.

Main Ingredients

 Cocoa Butter  Coconut Oil  Cocoa Powder
 IF  IF  IF
Fat 108g, Carbs 0g, Protein 0g Fat 140g, Carbs 0g, Protein 0g Fat 255g, Carbs 32g, Protein 16g

These figures are for all of the ingredients.  Note that the carbs in the cocoa powder are all dietary fibre, so most people would ignore them.

However, given that we got 45 chocolates out of this mixture, it shows that each chocolate is almost 6g of fat, 0.7 gm of carbs (of which 100% is dietary fibre), and 0.35 gm of protein.

I therefore declare that these chocolates are ketogenic chocolates!  If you restrict yourself to 20gm of carbs a day, and include fibre in that (which is being very strict), you could still eat 28 chocolates a day and stay within your limit.  That assumes you eat no other carbs, but I reckon if you eat 28 of these a day you wouldn’t want to eat anything else!

httpv://www.youtube.com/watch?v=hPqDXe0cvco

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