Enjoy these easy low carb crepes with sweet or savoury fillings. They are grain free, pliable and made with only 3 ingredients.
Friends, I have tried so many versions of crepes I have considered applying for a research grant. …
This really easy and decadently creamy low carb chocolate tart is assembled in minutes. It is gluten free, keto, low carb and sugar free.
In my opinion, the coconut deserves a medal for awesomeness. Coconuts contain super-healthy medium-chain fatty acids that help you burn fat, reduce cholesterol levels and boost brain function. They are rich in proteins and fibre and above all, they taste deliciously… coconutty….
Flaxseed Keto Wraps are a nutritious and delicious low carb alternative to bread. They are wheat free, gluten free and easily pliable. Perfect for lunch boxes!
Last summer I read Dr William Davis’ eye-opening, witty and immensely readable book Wheat Belly. Davis is a US preventative cardiologist who witnessed over 2000 patients regain their health after giving up wheat. …
Easy low carb rolls are perfect for breakfast or as a burger bun. These gluten free keto rolls taste soft and pillowy, toast well and are absolutely fail-safe.
Do you know how much Germans like bread? We seem to be born with a gene that makes us crave it at least once a day. In Germany there is a bakery around every corner brimming with sensible wholegrain rolls and Pumpernickels as heavy as rocks. Our evening meal is suitably called “Abendbrot” – literally translated “evening bread” and in Bavaria snack time is “Brotzeit” – bread-time. And when a Scandinavian tells you they invented the open faced sandwich, don’t believe a word they are saying. They just copied the Germans….
Bolognese sauce – a family favourite loaded with hidden veggies. This sauce is the essential ingredient in a variety of dishes from vegetable lasagne to chilli con carne!
How do you start your day? Do you have a bowl of that yummy granola with a health claim on the package? It’s all organic, even the honey in it – so it must be good for you, right? Or are you more of a continental breakfast lover: jam on toast, sometimes a lovely crumbly croissant and a tall glass of freshly squeezed juice? And what about the kids? Do you cave in when they scream for their favourite cereal with all those fun cartoon characters on the box? Let’s face it. For most people, breakfast is a starch-based, sugar-coated affair. It provides a short burst of energy and dumps them shortly after. By midmorning they find themselves crawling to the biscuit tin just to keep going.
Just check the label of your breakfast cereal – many “healthy” mueslis contain just as much sugar as the infamous Kellogg’s Honey Smacks (launched in 1953 as Sugar Smacks)! And you’ve surely read before that juices can contain as much sugar as a can of Coca Cola. Most orange juices, for example, come in at 10 grams per 100 ml. If you drink a 200 ml glass you’ve consumed the equivalent of 5 teaspoons of sugar. Enjoy it together with a bowl of fruit yoghurt – another serial sugar offender – topped with cereal you’ve probably consumed your entire recommended daily amount of sugar before you even leave the house.
Last week Public Health England released details about the worrying sugar consumption of British children at breakfast time. UK Health experts found that our kids are eating on average the equivalent of nearly three sugar cubes before school starts, reported the BBC. Over the course of a year, this adds up to over 1000 cubes at breakfast. Our four- to 10-year-olds are eating twice as much sugar as they should, and their well-meaning parents are often not aware they are serving their offspring future health problems on a plate (or in a bowl).
Since the millennium an increasing number of children in the UK have been diagnosed with Type 2 diabetes, some as young as seven. We’re not quite on a par with the US yet where a 5.5 stone 3-year-old girl with Type 2 diabetes made the headlines a couple of years ago (her condition has been successfully reversed after medical intervention), but it’s time to take a step back and think about better food choices. Health researchers warn that about one quarter of five-year-olds have rotting teeth and almost one fifth are classed as obese by the time they enter secondary school.
We’ve ditched most cereals in our house, don’t eat bread on a daily basis (I have yet to expand my low carb baking skills) and include healthy fats and proteins in every meal. The following make a regular appearance on our breakfast table:
Light and fluffy pancakes that are low carb, gluten free and so easy to make: These Almond Cream Cheese Pancakes are a healthy sugar free breakfast choice.
I will be totally honest with you here: Apart from Christmas Day and New Year’s Eve I have spent most of the last two weeks in my pyjamas. Which has been utterly fantastic. For me the Christmas period is all about chilling out, eating and lounging about with bed hair. In terms of relaxation it beats the summer holidays by miles. I have caught up with some essential box sets on Netflix and managed to read ALL the books stacked next to my bed. I treated myself to a pedicure that made my feet look 20 years younger and slept so much it’ll last me until April. 2017, I am ready for you.
We all love pancakes in this house, and these gluten free wonders are my new favourite recipe. There are many delicious variations of cream cheese pancakes out there. Some keto recipes contain only eggs and cream cheese, which works well, but tastes a little on the eggy side. Others add in coconut or almond flour or both – these two always work well together. I recently tried a nice coconut and almond flour cream cheese pancake recipe from Vickie de Beer’s brilliant Type 1 and Type 2 Diabetes Cookbook. My version is a little more pared down. It uses only almond flour, because I find in the mornings it’s best to keep things simple.
Almond flour should not be confused with ground almonds or almond meal. It is a much more finely ground flour made from blanched almonds, which gives a texture that resembles wheat flour. The almonds in almond meal, in contrast, are almost always ground with their skins still on. The almond flour I use, by Sukrin, has also been cold-pressed, so 80% of the fat is removed. It makes the pancakes light and fluffy, just like we enjoyed them in the good old days before we realised that wheat is really not a healthy thing to eat. By using almond flour you are ensuring your pancakes are seriously nutrient dense. They will provide you with a steady supply of energy that won’t send you blood sugar sky-high and will keep you satiated until lunch.
On top of that, they are super quick to put together. You can almost do it while you’re waiting for the kettle to boil. The one thing I’d recommend is to keep the pancakes on the small side to avoid them falling apart. We ate them with yoghurt and raspberries, but here you can obviously be creative. Sour cream would also be nice instead of yoghurt, and if you leave out the sweetener in the recipe they’re great with bacon. You could even turn them into a decadent dessert with a dark chocolate sauce!
For other great gluten free breakfast ideas check out my grab and go low carb muffins, chocolate banana muffins (they use only one banana for the full recipe, so you get the taste but very few carbs) or the rich and satisfying almond butter waffles. I used coconut flour in these low carb waffles. You can easily make them into pancakes if you do not have a waffle maker.
This post is sponsored by Vitamix. All opinions are my own.
A showstopper cake to crown a festive meal or mark a special occasion: This rich and creamy spiced orange brandy cheesecake is sugar free, low carb and gluten free. Guilt free dessert heaven.
A festive treat without the sugar rush: This gluten free and moist spiced chocolate torte is sweetened with dates and erythritol. The perfect crowning glory for a special dinner with irresistible notes of cinnamon, cardamom and cloves.
One of my favourite parts of the Christmas season are the festive scents that fill the house. The fresh pine aroma of the tree, the warm vanilla-spice scent of my favourite winter candle and all the wonderful smells that happen in my kitchen.
December is the month where most of us don’t mind giving it a little bit extra in the food department. It’s the end of the year. Christmas is around the corner and January, with its new gym membership, healthy resolutions and lean green salads is still eons away. And frankly, with it being mostly dark and wet outside, it is the perfect month for gathering friends and family round the table for big knockout feasts.
Tortes are naturally gluten free, because they are made with ground nuts instead of wheat flour. This recipe uses ground almonds. Because it contains a motherload of dark chocolate, butter and single cream, it is deliciously dense.
I used chocolate with 90% cocoa solids, so the sugar content of the chocolate calculated per slice is very low. If you want, you could use a sugar free chocolate instead. The recipe is sweetened with a mixture of dates and erythritol. I haven’t used dates in a while because they do have a high sugar content, but let’s not forget that this is a natural sugar which absorbed less rapidly than table sugar. Dates also have plenty of other health benefits, which you can read about in this post on my sweet potato brownies. They also give the torte a delicious caramel note. The cake provides 16 portions as it is very dense, which works out at 1/2 a date per slice (I used 8 dates in total).
The scent of cinnamon, cardamom and cloves that fills the house when you bake is just mouthwatering. I always find it incredible how such a tiny amount of cloves (1/4 teaspoon) can be so intense. These spices really are the heart and soul of the torte – don’t leave them out!
I actually also added vanilla into my torte, but have not included it in the ingredients below. To be honest, I could not taste it at all – the chocolate and spices are just too intense. Let’s save your vanilla extract for another beautiful dessert such as my healthy almond berry cake… or one that I shall present you with next week. Any festive favourites that could do with a sugar free makeover? Do let me know!
Desserts taste great. They are the crowning glory of a meal; decorated with sparklers and candles and sometimes even applauded. Think of your favourite dessert. What is it? Indulgent melt-in-the-mouth ice cream? Steaming-hot spiced apple crumble with plenty of double cream, eaten straight out of the oven? Or my personal weakness – gooey, moist and chocolatey sweet potato brownies?
But we need to re-think how often to eat it. Back in the Fifties, dessert was an entirely homemade affair, served after the Sunday roast for which the whole family duly came together. We have gone from eating desserts once a week to once a day. If you look at the average waistline back then and now, coupled with the sharp rise in Type 2 diabetes, you can see clearly see how that’s working out for us.
On top of that, many of us shy away from baking. Lives are busy, and it’s so much easier to buy a ready-made treat. Why bother to labour in the kitchen when you can just nip down to Sainsbury’s and get a six-pack of mince pies to munch on? Well, if you start reading the labels and see the sugar content of your favourite goodies, you might just change your mind.
It’s time to get festive the healthy way: German Cinnamon Stars AKA Zimtsterne are traditional gluten free German Christmas cookies. This version is sugar free and diabetic-friendly.
The festive spirit has been going strong in the shop windows since Halloween’s been over, so I should have seen it coming. But I have to admit, December always creeps up on me. Shock horror! I have not got any presents sorted! Where did I put the lights for the Christmas tree? What, only 3 weeks to go? And thank God for my mother, who surprised the children with an advent calendar just in time. One tick off the list, without a last minute panic shop.
I admire the people that have a Christmas spreadsheet and schedule all tasks so it’s done by the first of December (yes, they exist! Right here in London). As a newspaper journalist in Berlin I once did a story about people who buy their Christmas presents in the summer sale. They existed, too. These are clever, nifty human beings that are just that little bit more evolved than me. When I fight my way through the crowds on Oxford Street and queue for the last turkey at the butchers’, they can sit back in front of their fires, admire their beautifully decorated Christmas tree and sip mulled wine.
Writing Christmas to-do-lists is just not very me. I secretly know it would stress me out seeing the amount of stuff that needs to be done all in one place and improvisation has always been one of my strengths. So I get on with things one by one as I remember them and hope it’ll be all right by the time it’s Christmas eve. Denial is a beautiful thing and this method of wingin’ it, tried and tested over many years, always works out fine and gives me plenty of time to sip mulled wine in between.
Cinnamon Stars are perhaps the most traditional Christmas cookies in Germany. They are the Mince Pies of Deutschland; the ultimate festive baked good. Plus, they taste absolutely delicious.
The original recipe requires ground almonds, which makes the cookies gluten free. Unfortunately though, regular cinnamon stars are packed with icing sugar, which erases all the benefits of using nuts as opposed to wheat flour. I remade our favourite family recipe using Sukrin Icing, which is a blend of erythritol and stevia, and am pleased to say they came out tasting super nice.
The Christmas period can be tricky to navigate when you’re sugar free. If you work in an office, there’s probably a bowl with festive sweets on every desk. December is the month of parties and get-togethers, which inevitably involves eating more than you normally would, including the temptation of desserts. These German cinnamon stars make a great homemade gift. So make a bumper portion and share the sugar free love 🙂
A classic Italian starter with a serious wow factor: Mozzarella Prosciutto Parcels with black olive tapenade are easy to make, low carb and an explosion of flavours.
The Italians have just got it sussed when it comes to cooking. Italian food is simple, sexy, irresistible and, unlike French cuisine, always approachable. …