Butter Cauliflower Rice(Ketogenic diet friendly, Low Carbs, paleo, gluten free)

Last year October, I posted a cauliflower rice recipe and today I decided to give this recipe a tweet to make it more ketogenic friendly by adding coconut oil and grass fed butter. This cauliflower Rice is a rice substitution that is very easy to make, it is high in fats, low in carb, low in calorie, gluten free, paleo and diabetic friendly. It is also very very delicious. It can be eaten as a side alone or as a base for dishes like stir-fries, curries or use it for fried rice! If you are watching your diet, or thinking to cut down on rice, why don’t give this recipe a try.
Serve 2

Calories: 154

Net carbs: 3.7g

Fat: 14.1 g

Protein: 2.4g

Carbs: 6.2g

Fiber: 2.4g

Ingredients:

250g cauliflower, separated into florets

15g organic coconut oil

1/8 teaspoon pink Himalayan salt

15g Grass fed butter

Method:

Pre heat oven at 200°C
Line a large baking tray with baking paper
Cut the cauliflower into smaller florets, wash and drain well

Put the cauliflower into a food processor and pulse until the mixture resembles like rice 

Place the cauliflower onto the baking tray, sprinkle the coconut oil and salt and mix well, spread out evenly 

Bake for 6 mins, remove and give a stir, spread out evenly again
Bake for another 6-8 min, until the cauliflower is dry but not brown
Remove from the oven.
Spoon the cauliflower into a large serving bowl, add in the butter and mix well. Serve warm as you would like as rice.

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Cauliflower Mash With Salmon (Ketogenic Diet, Paleo, Gluten Free)

My quest for healthy eating continues….. Today I crave for some mash potatoes, but I swap potatoe with cauliflower instead as trying to stay on a Low carbs diet. Who says healthy food cannot be delicious?? Will make this for family for sure since when I let my son’s have a mouth full to try and he says yum! 

Serve 1

Cooked weight for the cauliflower mash is 250g

Cooked weight for the salmon is 122g

Calories: 588

Fats: 47.3g

Protein: 29.8g

Net carbs: 6g


Ingredient:

200g cauliflower 

30g grass fed butter

1/2 teaspoon pink Himalayan salt 

130g salmon fillet (raw weight)

5g coconut oil – to pan fry the salmon 
Direction:

Marinate salmon with pinch of salt, dash of oyster sauce and sesame oil.

Steam the cauliflower till soft

Put the cooked cauliflower in a blender, add in the butter and salt and blend till mash, remove to a serving plate 

Heat pan with coconut oil and pan fry the salmon till cooked

Serve immediately 

Baked Hawaiian Chicken Thighs

 

Serves: 4

INGREDIENTS

8 chicken thighs with skin on

Pineapple slices to serve

Marinade
:

300ml pineapple juice

120g light soy sauce

4 tablespoon dark brown sugar

1 tablespoon tomato ketchup

1 teaspoon garlic powder

2 teaspoon sriracha sauce

INSTRUCTIONS

Pre-Heat oven to 200°C / Bake function
Add the marinade ingredients to a saucepan and bring to a boil, reduced heat and simmer till sauce thicken about 20 minutes, remove from heat and leave to cool.


Put the chicken in a large oven proof dish, skin side down and pour over the marinade

Put in the oven and bake for 25 minutes.


When the 25 minutes is up, turn the chicken pieces over and spoon more marinade over each one.
Cook for a another 20 – 25 minutes or until the chicken pieces are browned and cooked.


Remove chicken pieces onto a serving plate then skim the fats from the top of the cooked marinade, drizzle over the chicken.
Arrange pineapple slices on top and serve hot with rice.

Garlic Prawn Fat Head Pizza 🍕🍕🍕🍕🍕 (Ketogenic diet, Low Carbs, Gluten Free)

This is a Ketogenic Diet friendly pizza base as each slice of pizza is only 1.8g of carbs. For pizza, my favorite topping is garlic prawn.  I seldom order pizza for myself as it usually requires me to pay extra for gluten free base and extra for prawns range.  This pizza base is so easy to make and literally you can have a pizza in under 30mins!  As for taste wise, even my son who dislike “healthy eating” says is yummy, but the down side is, the base is not crispy compare to normal pizza. Well, I guess I can’t complaint since I’m on a diet and still can eat pizza isn’t it? 

Serving size: 8 pieces 
Ingredient for the base:

170g shredded mozzarella cheese

56g cream cheese

1 large egg, lightly beaten

½ tsp salt

85g almond flour
Ingredient for Topping:

5g minced garlic

40g concentrated tomato paste

80g grated mozzarella cheese

200g prawns

20g Spinach

20g mayonnaise- for drizzling 
Direction

Pre heat oven at 220°C
Line the baking dish with baking paper and apply 1 teaspoon oil on the paper 


Place the shredded mozzarella cheese and cream cheese into a microwave safe bowl and microwave on high for 1 minute. Mix with a spatula and microwave on high for another 30 seconds. Mix well 


Add in the egg, salt and almond flour. Put on the disposable food safe gloves and knead till we’ll combine 


Place the dough on the baking dish and flatten into round (I use the ring of a cake tin to help me get the shape)


Dock the dough with a fork, remove the ring and bake for 10 minutes.



When 10 min is up, Remove the pizza base from the oven 


Put the minced garlic and tomato paste in a bowl and mix well

spread the tomato paste on top the pizza base

Spread 60g of the grated mozzarella cheese on top


follow by the spinach and prawns, lastly sprinkle the balance of the 20g of mozzarella cheese on top


Return to oven and bake for 5 mins. 


Drizzle mayonnaise on top. Slice and serve hot or cold

Keto Bread With Golden Flaxmeal (Ketogenic friendly, dairy free, gluten free) 


When I first saw my friend Julianne posted the Keto bread that she made, I was like “what is keto bread and how does it taste like?” I couldn’t help myself to quickly get the ingredients and give this recipe a try. She uses the recipe from http://ketoconnect.net/recipe/best-keto-bread/, but added some Golden flaxmeal into it for additional fiber.

So I decided to read up about Golden flaxmeal, apparently “it contains all sorts of healthy components, it owes its primary healthy reputation to three of them: omega-3 essential fatty acids, lignans and fiber. Omega-3 essential fatty acids are “good” fats that have been shown to have heart-healthy effects. Two tablespoons of our Golden Flaxseed Meal offers 2430 mg of omega-3s. Lignans have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 80 times more lignans than other plant foods. Flaxseed Meal is high in dietary fiber containing both the soluble and insoluble types. It’s also a powerful natural cholesterol controller.”
I followed Julianne’s recipe by adding golden flaxmeal and I added a bit more salt and a teaspoon of vanilla essence, which is optional, of course. When the bread was ready to eat, my son happen to came to the kitchen, I cut one slice of bread and get him to taste it, to my surprise, he gives a 👍👍. As you can see from the nutrition breakdown, this bread is low in carbs (1g per slice only), high in protein (4.2g) and fats (8.2g). This is a prefect recipe for those who are on a Ketogenic diet and yet still likes to eat bread!

Thanks Julianne for the recipe!
Serve: 20 slices

Ingredients
:

(A)

6 large eggs yolk

60g Butter, melted

1 teaspoon vanilla essence (optional)

(B)

145g Almond meal

30g Golden flaxmeal

3 teaspoon baking powder

3/4 teaspoon salt

(C)

6 egg white

1/4 teaspoon cream of tartar



Preparation
:

Pre-heat oven to 190°C

Put the egg yolk and butter into a mixer bowl

Put the egg white into another mixer bowl

Put ingredients C in another bowl

Line the baking bread tin



Method for ingredient (A):

Use k-beater and cream the butter and egg yolk till well mix


add in the ingredients (B) in 2 batches and mix until combine. Set aside


Method for ingredient (C):

whisk the egg white in speed 4 for 30 secs till foamy.


add cream of tartar, and whisk for 45 secs, turn your mixer speed to high and whisk whites until soft peaks. Soft peaks are reached when the peaks of the whites droop when the whisk is lifted. 


The meringue should be whisked to a glossy, firm peaks – just slightly short of stiff peaks. The whites should look glossy and when the whisk is lifted, the peaks will hold but the tip will fall back slightly onto itself, turn off the mixer.


Add 1/3 of the beaten egg whites to the almond flour mixture , use K beater and mix on low speed until combined

Add the remaining 2/3 of the egg whites and mix on low speed until fully incorporated. Do not over mix.


Pour mixture into the loaf pan. 


Bake for 30 minutes or till cake tester comes out clean.


Allow the bread to cool completely before removing it from the pan and slice.

Salted Almond and Coconut Slice (Ketogenic friendly, dairy free, gluten free, egg free)


While on ketogenic diet, I was wondering do I have to give up snacks, especially chocolate? I love chocolate, especially dark chocolate!!! So I begin to look for a delicious and easy recipe that are ketogenic diet friendly.  The original recipe call for sweetener, which I replace with honey instead. The recipe also call for coconut butter, which are easily made using a blender (recipe link for coconut butter: https://roxanang.wordpress.com/2017/01/19/coconut-butter/)

Be careful as this chocolate is sooooo additive! 

Original recipe: http://www.tasteaholics.com/recipes/desserts/salted-almond-and-coconut-bark/

MACROS PER SLICE

• 47 Calories

• 3.9g of Fat

• 1.4g of Protein

• 1.4g of Carbs

Servings: 28 slices 

Prep Time: 15 minutes

Ingredients
:

60g whole almonds

25g unsweetened coconut flakes / shredded coconut 

100 grams dark chocolate (I use 85% dark chocolate)

100g coconut butter

1/2 teaspoon almond extract (optional)

1 teaspoon honey / artificial sweeteners 

1/8 to 1/4 teaspoon sea salt or to taste

Rectangle baking tray (24×16.5cm) line with baking paper


Instructions

1. Preheat the oven to 175°C

2. Line baking tray with baking paper and put in the almonds and coconut and spread it out. Place it in the preheated oven and toast for 5-8 minutes or until golden brown. Stir once or twice to prevent burning. Remove and set aside. (I use my Tefal Air Fryer for 4 min)


3. In a double boiler, melt the dark chocolate completely and turn off the fire.



4. Stir in the coconut butter, almond extract and honey and mix till smooth.


5. Pour the chocolate mixture onto the baking tray. Spread it out evenly using the spatula.


6. Scatter the toasted almond and coconut flakes over the top and press gently with hands so that everything is touching the chocolate. 


7. Sprinkle lightly with sea salt and leave in the refrigerator for at least one hour.
Once it has set, slice with a knife or a pizza cutter.


Coconut Butter

 
When I was searching for some ketogenic diet friendly snacks, I came across this dark chocolate bark recipe that requires coconut butter. I didn’t see any coconut butter in the supermarket, so decided to google and see whether can I make the coconut butter myself. When I saw the YouTube how easy it is to make this butter, I went to get the only ingredient that you needed to make this butter – desiccated coconut.  
This coconut butter is delicious and it keeps for ages and does not need to be kept in the fridge as it will gets very hard if is in the fridge. It does harden and soften depending on temperature, so you may need to warm it to liquify it during cold weather. This butter is also a great substitute for copha. But you do need to use a powerful blender if you don’t have a Thermomix to make this butter

Serving size: about 230g

Ingredients:
250g desiccated Coconut

Direction:

Put the desiccated coconut into the TM bowl


Process 3 mins / 50°C / speed 8. Use a spatula and scrape down the sides after each minute. 


Process at 37 degrees to make suitable for raw foodies.