broccoli and cheddar omelette (#ketofriendly, low carb)

I don’t know how it’s possible that time passes so quickly. I remember writing that I’m excited to share some Autumn recipes and I feel like it was yesterday. But somehow two months passed so quickly that I didn’t even noticed that we’re getting closer to Winter.

I had couple small but time consuming projects that engaged me, and to be honest cooking was somewhere at the end of my list. Again. I’m not happy with my eating habits and I keep telling myself that from now on I will pay more attention to what I eat. But as I have quite weak strong will, I keep on coming back on the same track. What can I say – carbs are addictive, especially the processed ones. Cookies, ice creams and doughnuts will always find you at your weakest moment – when you’re hungry, angry, sad or you need a treat.

So today I would like to show you a quick and easy recipe for delicious breakfast that will keep you full for some time, so you won’t feel cravings for cookies and doughnuts 🙂 This omelette is keto friendly, so if you’re on keto diet it’s a perfect breakfast recipe for you.

You will need some young broccoli or tenderstem broccoli, so you can stir fry it in couple minutes. I used 3 large eggs to make this omelette and I could barely eat it. It’s pretty heavy, so you can use 3 small or medium eggs or 2 large ones.

I also added one garlic clove, because garlic (butter and cheese too) makes everything better, but if you need to spend your day around other people you can skip the garlic. Non stick pan will be also very useful, so everything will go smooth and with no problems.

This omelette is perfect for Autumn/Winter mornings – cheesy, warming (hint of chilli flakes makes your blood start circulating quicker in the morning) and delicious. Highly recommend for cosy mornings spent in fluffy pyjamas under the blanket.

broccoli and cheddar omelette

INGREDIENTS:

  • 3 eggs
  • handful of young broccoli with leaves and stems (for example tenderstem)
  • handful of grated mature cheddar
  • pinch of natural rock salt
  • 1 garlic clove
  • pinch of freshly ground black pepper
  • pinch of chilli flakes
  • small slice of butter

DIRECTIONS

Wash and roughly chop broccoli, melt a little bit of butter in the frying pan and stir fry broccoli with pinch of salt and chopped garlic. If you don’t like garlicky after-taste just skip it. Also add pinch of salt and stir fry 3-4 minutes on a small heat. If you want your broccoli to become more soft rather than crunchy add a splash of water to the pan.

Grate some cheddar, whisk the eggs with pinch of salt.

Remove broccoli from the pan. Add a little bit more butter if you want, lower the heat and pour the eggs. When eggs starts setting add broccoli and grated cheddar (save some cheese to sprinkle on top). You can cover the pan with lid if you like your omelette to be well done. When it’s ready take the spatula and fold one side of the omelette, sprinkle with cheddar on top and give it a couple seconds to melt.

Gently place on the plate sprinkle with some chilli flakes and your broccoli and cheddar omelette is ready. Enjoy!

raw courgette veggie rolls

I had a small young yellow courgette and some leftovers of other veggies in my fridge – not enough to prepare a decent salad, also I wanted to make something with this courgette that would show it’s pretty yellow colour. Usually I just pop the courgettes to all kinds of hot meals, but this time I wanted something fresh and raw.

So this idea came into my mind. It’s kind of end of the week idea when you have lots of leftovers and you don’t know what to do with them 🙂

Adding capers was a great idea – they add a bit of spiciness and some sour taste. I think some other pickled veg would also go great with it, or a smear of some spicy pepper paste. Feel free to experiment with your fridge leftovers 🙂

raw courgette veggie rolls

INGREDIENTS:

  • young courgette
  • red bell pepper
  • cucumber
  • capers
  • cream cheese
  • salad leaves

DIRECTIONS

Wash thoroughly all the veggies. Cut pepper and cucumber in thin sticks. Use a veggie peeler to make very thin courgette slices. You can also do it with a knife if you have great knife skills, but as I don’t, peeler is much easier and quicker. Because we need a very thin courgette slices to be able to roll them.

Because my courgette was quite small I placed 2 slices overlapping each other. Simply smear them with a layer of cream cheese, not too thick, just enough to keep everything together. Next place some capers, a bit of salad leaves, some cucumber and pepper and roll up. You can lay them flat or stand for serving, although they need to be eaten quite quickly, because with time veggies starts letting go of its juices and becomes soft and soggy. That’s why it’s the best to eat them fresh – they are crunchy and juicy.

Preparation is as simple as it can be, and they look quite colourful and fun – nice change from an ordinary salad.

You can keep them in the fridge for couple hours, but as I said they become slightly soft and soggy.

smoked mackerel sandwich filler

Long time no see! I have to admit last couple months I was quite naughty with my eating habits. And let me tell you I didn’t like it. I had a hectic time, but finally I can start arranging my food photo shoot spot in a new place. Although I’m really sad I couldn’t enjoy Summer cooking in full and share it with you, I’m looking forward to Autumn to prepare some more delicious food in my new kitchen.

In the meantime I have very quick, simple but absolutely delicious smoked mackerel sandwich filler. I got smoked mackerel from a friend – hand caught and smoked. Mackerel is one of my favourite fish – it’s full of healthy fats, and I love fatty fish 🙂 I had couple of homemade sour pickled cucumbers in my fridge (sour pickled cucumbers are characteristic for my country, you might not like them at all, you can use vinegar pickled cucumbers, it’s not going to be the same, but should also be really tasty). Adding pickled cucumbers is an important step. Mackerel and eggs are quite insipid, so we need something more sharp and spicy – cucumbers, onion and a bit of mustard will go perfectly with it. Preparation is really simple the only boring step is to get rid of all of the fish-bones.

You can use it as a sandwich filler, it taste great on toasts and for bread free options – just grab a big crunchy salad leaf and use it as a wrap. You can also use it as a filler to all kinds of party snacks if you don’t mind fishy taste and smell 🙂

smoked mackerel sandwich filler

INGREDIENTS:

  • 1 smoked mackerel
  • 1-2 hard boiled eggs
  • 1 small brown onion
  • 1-2 sour pickled cucumbers
  • mayonnaise
  • 1/2-1 tsp mustard
  • freshly ground black pepper

DIRECTIONS

Carefully get rid of all the fish-bones. Place mackerel in a bowl or container and mash it using a fork. If you didn’t get rid of all the bones they will come out when mashing, so you will be able to take them all out.

Finely chop onion and egg. Depending of the size of your fish you can add one or two eggs. Also finely chop sour pickled cucumbers. Combine all ingredients together, adding mayonnaise, black pepper and mustard. Add mustard to taste, if you have very spicy mustard you’ll need just a half a teaspoon.

Use as a sandwich filler, it also taste great on the toast. For bread free option use big and crunchy salad leaves as a wrap.

summer radish salad with avocado and radish leaf dressing

Look at the colour of these beautiful leaves, don’t you think they look amazing on a plate? It’s a festival of textures and colours. They are almost velvety in touch and have deep purple hue. To complement the purples we have green and purple mustard greens with their beautiful frayed leaves. And last but not least spiky, green radish leaves. That’s something new – I used to put them to rubbish, but as you might know radish leaves are edible and you should not be afraid to add them to your salads.

I got this beautiful purple leaves in my weekly veggie box and I fell in love with their texture and colour. Quick research and looks like it’s edible wild plant called Orach also known as Saltbush, Garden Orache, Red Orache, Mountain Spinach, or French Spinach – plant of many names. They are found along North America’s coasts and on the shores of alkaline lakes inland. They are also found along seashores from the Mediterranean countries to inland areas in North Africa and eastward to Turkey and central Siberia. Some species prefer dry, salty soils and can be found in desert areas. The entire plant is edible raw or boiled. Young leaves and shoots have a mild chard-like flavour with added salt. They can be eaten raw in salads, or cooked by steaming or stir frying. They are also used to make a slightly sour soup and can be boiled with pasta to turn it pink.

For me in comparison to mustard greens and radish leaves they are gentle and velvety, very pleasurable to eat. Now let’s talk about radish leaves for a second. Their hairy and prickly texture don’t seem to be attractive for your mouth, and eating their spiky leaves might be a little bit weird. But they didn’t harmed me 🙂 And they are full of essential vitamins and minerals.

If you’re afraid to eat them in a salad they can also be sautéed with garlic and used as a side dish, chopped up and used as toppings for soups, noodles and sandwiches. You can also use them as a base for dressings, blended and mixed with olive oil, like I did in this recipe.

To finish up this salad I added boiled egg (the yellow-orange colour goes perfectly with purple) and dressing made with avocado – that’s for some fat content that will keeps me full for longer, as it was my breakfast salad.

I think it’s a great idea if you’re expecting guests who likes veggies, because orach and mustard greens look great on the plate arranged with other veggies, can look amazing on summer party table. I can imagine having this salad in a sunny garden on a lazy Sunday morning.

summer radish salad

with avocado and radish leaf dressing

INGREDIENTS:

  • Purple Orach leaves (also known as arrach, mountain spinach and saltbush)
  • mustard greens or rocket
  • radish with leaves
  • eggs
  • 2-3 tbsp extra virgin olive oil
  • 1/2 avocado
  • 2 tsp lemon juice
  • pinch of natural rock salt
  • lemon pepper or freshly ground black pepper
  • pinch of nigella seeds
  • optionally to spice up your dressing: chilli flakes, minced garlic or sweet chilli sauce/sriracha

DIRECTIONS

First boil the eggs. I cooked mine for about 4 minutes as I like them soft. Then cool them down.

Wash all your greens and radish to get rid of any remains of soil. Slice radishes, do not bin the leaves. Leave the nicest looking leaves to put to the salad, the rest place in a blender. Place also half of avocado to a blender adding lemon juice, pinch of salt, lemon pepper, 2 tbsp of olive oil ald about 1-2 tbsp of cold water. Water will thin the sauce making it more dressing like. Blend it all together until you get nice and smooth texture, add some more water if you feel like. You can spice up your dressing adding chilli flakes, minced garlic, or leave it as it is and add a splash of sweet chilli sauce or sriracha on top of your salad.

Arrange all the leaves on the plate, also adding some of the radish leaves. Add sliced radish and egg. Drizzle with some extra virgin olive oil. Put some avocado and radish leaf dressing and serve. I also added some nigella seeds for extra flavour and as visual interest.

Enjoy!

Source of knowledge:

https://www.organicgardener.com.au/blogs/satisfying-saltbush-orach

https://www.wildernessarena.com/food-water-shelter/food-food-water-shelter/food-procurement/edible-wild-plants/orach

white mushroom stuffed buns

These buns were a very spontaneous idea, as I needed something that would not require to be reheated and my partner could take it to work for his lunch. And it was a great idea, and now I would double the portion, because 8 buns vanished very quickly.

What I love about flour, is that you can basically have an empty fridge or just some leftovers of stuff in your cupboards, but if you have some flour, yeast and a good idea you can make something from nothing. Like these white mushroom buns. But it’s the same with crepes, pancakes or dumplings – with seemingly not very interesting and simple ingredients you can prepare very tasty meal. Something extraordinary almost from nothing really. Maybe not extremely nutritious, but extremely tasty for sure.

Who doesn’t like freshly baked fluffy bun, stuffed with mushrooms?

To make it a little bit more nutritious I decided to mix plain flour with some rye flour I had in my cupboard. I like buns to be very fluffy and lightweight so I tend to mix more heavy flours (like spelt, rye or wholegrain) with plain white flour. Sometimes these heavy wholegrain flours makes the final dough more dense and not as fluffy as I like. If you have the same problem, you can try mixing different flours together.

Also I’m not very good with proportions and measuring ingredients (as you probably know from my baking mistakes post), so keep it in mind preparing your ingredients. I always throw everything into a pot without measuring, so my measurements are guesstimated. Sorry about that to everyone who likes to have exact proportions.

But these buns are great – fluffy, with aromatic mushroom stuffing. Amazing still warm, but also very tasty when cooled down. And depending of your liking you can make them quite big or very small – then they become great party food. They will be a perfect addition to different soups or stews, as an easy lunch or snack when you’re out and about.

Definietly recipe worth trying and repeating 🙂

white mushroom stuffed buns

INGREDIENTS for dough:

  • about 400-500g in total of plain flour mixed with rye flour in proportion 2:1
  • 3 tbsp olive oil
  • 1 sachet (7g) dried yeast
  • 1-2 tsp cane sugar
  • good pinch of natural rock salt
  • some warm water
  • poppy seeds
  • 1 whipped egg to brush the buns on top (skip for vegan option)

INGREDIENTS for filling:

  • 500g white mushrooms
  • 1 brown onion
  • thick slice of butter or coconut oil for vegan option
  • natural rock salt
  • lots of freshly ground black pepper

DIRECTIONS

Start with preparing yeast. I always use the same method with dried yeast and fresh yeast and if I only won’t kill them with too hot water, it always works perfectly. So start with heating some water, I would say about 150ml. It’s easier to add more water when needed. Water should be nice and warm when you put your finger into it, not hot and not lukewarm. Add sugar and yeast and give it a stir so yeast have a chance to dissolve. Then leave it for couple minutes stirring occasionally. Yeast will start growing making a nice fluffy foam on top.

I always use a large pot to pre-knead my dough, it’s less messy. Mix together 2 flours (or only plain flour), salt, olive oil. Add yeast and start kneading. If you need a little bit more water add some more. When the dough starts becoming one piece transfer it on a pastry board and knead until you get quite elastic, not too dense dough. If you knead about 100 times should be perfect. Transfer back to the pot and keep in a dark warm place for about 40 minutes.

In the meantime prepare filling. Peel or rinse mushrooms and chop them quite finely. Do the same with onion. Heat a non-stick pan and melt slice of butter. Add onion first and fry until golden. Then add mushrooms, sprinkle with salt and generous amount of freshly ground black pepper. Fry until mushrooms stop being soggy and start being golden. Switch off the heat and leave it to cool down.

Up until now dough should double its size. Place it on the pastry board and knead again about 100 times. Sprinkle pastry board with some flour and roll out the dough quite thinly to a large rectangle. Cut in smaller rectangles (I’ve made 8 buns) depending of how big your buns are made to be. You can make them quite big or very little. Place some mushroom stuffing on each piece of dough and roll like a burrito.

Take a large baking tray and place a piece of baking paper. Place buns leaving some space between them, they will grow a bit. Again place them in a dark warm place for about another 40 minutes.

Heat the oven to 200°C. Whip one egg and using a brush, brush all the buns. It will give them this nice golden-brown shiny glaze Sprinkle with some poppy seeds and bake for about 15-20 minutes.

Remove from the oven after baking and give them some time to cool down. Enjoy on it’s own or as an addition to a soup. They are also a great snack when you’re out and about.

leek, egg, sweetcorn & smoked mackerel salad

This salad always reminds me of Spring and Easter time. I like crunchiness and freshness of leeks, mixed with sweetness of sweetcorn, they give each other nice balance. Quite sharp onion-like taste of leeks also goes great with a bit dull taste of hard boiled eggs. All this gives very nice balance of flavours and variety of textures.

I decided to spice up my salad with some smoked mackerel which I really like, but if you’re not a fan or you don’t want the fishy odour afterwards just skip the fish and stay with basic ingredients.

Which part of leek we use?

For salads are best young and smaller leeks, I also chose organic option. You’ll need white base of the leaves and the light green parts, dark green parts are better for cooking. To make them slightly softer, it’s good to sprinkle them with a little bit of salt after slicing and leaving for about an hour. Salad is extremely easy to make, and will look great on your Easter table packed in a small serving size bowls, garnished with some greens and pieces of smoked mackerel if you decide to add it.

How to choose leeks for salad?

Always choose fresh, preferably organic leek, as they are rich in flavour and nutrition. Look for uniform, long, firm, white stalks with healthy root bulbs as it indicates fresh farm produce. And avoid stems with withered, yellow discolour tops. To keep them fresh, store leeks wrapped in a paper towel and place in the fridge. They should stay fresh for up to a week.

Leek contains many minerals, vitamins and unique flavonoid antioxidants. These compounds convert to allicin by the enzymatic reaction when the leek stalk is sliced or chopped. Laboratory studies show that allicin reduces cholesterol formation, reduces blood vessel stiffness, blocks platelet clot formation and has clot-breaking properties. 100g fresh leek stalks also provide 64µg of folates. Additionally, leeks are one of the good sources of vitamin-A and other flavonoid phenolic antioxidants such as carotenes, xanthin, and lutein, which are beneficial for your eyes.

Leeks are very cheap and easy to grow veggies, but very underestimated, although in Scotland very popular. They add a lot of flavour to all the cooked meals like soups and stews, but they can also be a great base for salads.

If you haven’t try this kind of salad before, definitely give it a try this Spring. It is said that the Buddhist monks of the Mahayana school do not eat leeks because they are believed to “stimulate the senses”. So if you’d like to “stimulate your senses” you should definitely stock up on young leeks 🙂

leek, egg, sweetcorn & smoked mackerel salad

INGREDIENTS:

  • 3 small organic leeks
  • 2 hard boiled eggs
  • couple spoons of tinned sweetcorn
  • 2-3 tbsp mayonnaise
  • good pinch of freshly ground pepper
  • pinch of natural rock salt
  • piece of smoked mackerel

DIRECTIONS

Trim the ends of leeks (we need white base of the leaves and the light green parts), cut them in half (lengthwise) and wash thoroughly under running water. Slice them thinly, place in a container, sprinkle with a bit of salt and give it a stir. Put to fridge for about an hour to become softer.

Peel the eggs, and chop them. Drain sweetcorn from the brine. Add both to leek, sprinkle with freshly ground pepper and combine with mayonnaise.

You can leave it in the fridge for another hour or eat immediately. Place some salad in a small serving bowl, place couple pieces of mackerel on top, add couple sweetcorn grains for some colour and something green (little basil leaves in my case) for garnish. Small bowls will look really pretty on Easter table.

Source of knowledge:

https://fdc.nal.usda.gov/fdc-app.html#/food-details/342617/nutrients

raw beetroot, avocado and halloumi salad (with awesome sun-dried tomato dip)

When I said that my previous raw beetroot salad was delicious, I didn’t know it can be even better. OMG! this salad is amazing! First of all creamy sun-dried tomato dip is perfect with avocado. We have plenty of textures: crunchy beetroot, creamy and mushy avocado, crispy rocket leaves and firm golden halloumi cheese.

Trying to prove my own brain that this is much, much better choice than “freshly baked in store” sugar cookie (I call it sugar cookie because for me sugar has predominant taste), I made second attempt to raw beetroot salad. And because my avocado was ready to ripe I decided that kind of carpaccio salad will be worth trying.

I gathered all my favourite things here:

Rocket – crispy, fresh and peppery.

Avocado – mild, buttery and amazingly nutty flavour.

Beetroot – crunchy, fresh, a little bit bitter, juicy and sweet.

Grilled halloumi – spongy texture, tangy and salty.

Sun-dried tomato dip – smoky tomato flavour mixed with garlic, and cream cheese.

I think it will become my another favourite breakfast (after fried eggs and bunch of salad). And how pretty it looks! You can’t have a bad day if you start with such a colourful salad.

You can try to make it vegan adding grilled tofu instead of halloumi and skipping cream cheese in sun-dried tomato dip. If you’re on strict ketogenic diet 1 beetroot contains about 8g of carbs. Not too little not too much. Everything depends what’s your daily carb intake is, and how restrictive you are. But I’m telling you – this salad is heaven in the mouth. Obviously if you like these ingredients as much as I do 🙂

raw beetroot, avocado and halloumi salad

(with awesome sun-dried tomato dip)

INGREDIENTS for 1 (quite large) portion:

  • 1 small beetroot
  • ½ avocado
  • some rocket
  • 2 slices of halloumi cheese
  • good pinch of lemon pepper
  • extra virgin olive oil
  • for sun-dried tomato dip: 1 garlic clove, small jar of sun-dried tomatoes cream cheese to taste

DIRECTIONS

First prepare sun-dried tomato dip. Peel one garlic clove, add sun-dried tomatoes drained from the oil and blitz using a blender or food processor until smooth. Add cream cheese to taste – more you add more gentle tomato flavour you’ll achieve.

Heat a pan and grill 2 slices of halloumi until gold and crispy on both sides.

In the meantime peel and rinse your beetroot and slice it very thinly. You can use a sharp knife, peeler or a grater to slice. Peel half of avocado and slice.

Take your favourite plate place a bunch of rocket and arrange alternately slices of beetroot and avocado. Drizzle with olive oil and sprinkle with lemon pepper.

When halloumi is ready cut it in smaller pieces an arrange on the plate. Add a teaspoon or two of sun-dried tomato dip and serve.

Enjoy!

raw beetroot salad, and my brain vs my body

If my brain and my body could have a conversation, it would look more or less like that:

Brain: Oh Body life is hard, let's just sit on the sofa and eat ice cream all day! 
Body: No f***ing way! I don't want to be bloated and in constant crave for something sweet!
Brain: C'mon girl, don't be so stiff let's have some fun and buy a bag of chocolate cookies, you know, the one "freshly baked in store", they're delicious...
Body: Brain, you know we've been there and you don't like it. We always end up feeling like shit. I'm telling you!
Brain: So maybe just one small ice cream tub?...

Yeah, if my body could speak, it would say all that things. Unfortunately (in this case) my brain can speak and sometimes it’s very convincing. Recently we decided that for couple months we will take a break from keto, so we started experimenting with other foods. OK, I wish I could say experimenting, but it’s rather giving a brain freedom to choose. And in the shop brain likes colourful packaging, crispy looking stuff and big ice cream tubs 😉 So there was: cheese crackers, bread sticks, crisps, “freshly baked in store” (!) cookies and buns and obviously tubs of ice cream. And what’s the most odd – even though our taste buds were telling us: these potato crisps have unpleasant artificial flavour, we’ve ate whole pack of it. What I want to say, that even though our taste buds were saying: OK, that’s enough, I don’t need more, brain was eating until the box was empty. There must be something about these foods that you feel the urge to eat more even though you really don’t want them anymore.

So for the last couple weeks my brain instead of focusing on the things I want do do, constantly whispers: I would eat something… And that’s pretty much annoying! So for example I noticed that two big portions of rice with veggies does not only makes me feel still hungry but also bloated and uncomfortable. Do you feel me?

Furthermore when turn of winter and spring I cant wait to eat more fresh and raw foods. I miss freshly made salads, fruits and smoothies. But it’s still a bit cold and my body needs something warming and comforting. (And everybody knows that sugar cookies and cheese crackers brings comfort – for the moment when you eat them.) That’s how the idea for this raw beetroot salad came to me. And you know – I had a giant bowl of it and I felt nourished and fresh.

It’s a great idea for quick breakfast or lunch idea. You can grate the carrot and beetroot in the evening before, prepare dressing and store it in the jar and in the morning just take them all from the fridge, pop on the plate or into a bowl, crumble some feta add broad beans (don’t bother yourself with peeling them, I did it just because it looks more pretty), drizzle with vinaigrette and grab a fork.

It works for my body. And what works for yours?

raw beetroot salad

INGREDIENTS for 1 large portion:

  • 1 small carrot
  • 1 small beetroot
  • handful of rocket
  • handful of cooked and cooled broad beans
  • small piece of feta cheese

INGREDIENTS for #ketofriendly vinaigrette:

  • 3 tsp apple cider vinegar
  • 3-4 tsp extra virgin olive oil
  • 1 tsp your favourite mustard
  • good pinch of lemon pepper
  • pinch of dried or freshly chopped parsley
  • pinch of natural rock salt or Himalayan salt

DIRECTIONS

Start with preparing dressing: mix together all the ingredients and set aside. You can use a small jar, close it tight and shake until ingredients combine.

Peel and thoroughly wash beetroot and carrot. Grate them both on large hoops. Thoroughly rinse a handful of rocket, if you want, you can peel broad beans like I did. If you don’t want to bother yourself with it, just leave it with skins. I did it just because I like the fresh green of them.

Place rocket on a plate and layer the rest of ingredients: carrot, beetroot, broad beans and crumble some feta on top drizzle everything with vinaigrette dressing. Grab a fork and enjoy!

You can also pop all ingredients to a bowl and give it a good stir if you like it more that way, bowl is also more convenient if you like to eat your salad on the sofa rather than at the table 😉



			
		

homemade spelt buns

These spelt buns are so delicious, that even I couldn’t resist and made myself couple sandwiches. When you start making your own bread and buns at home, you won’t be so keen to come back to store-bought bread. Especially these wholemeal spelt buns with sunflower, poppy and linseeds. You could not resist to this gold crispy crust.

Spelt is a slightly forgotten but very valuable grain belonging to the family of wheat grains. Even though spelt is a relative of wheat, it is very different from it. Plain wheat was bred mainly to increase crop and harvest and, as a result, sales profits. Not surprisingly, the only way to maximize yields was to make a far-reaching modification to the wheat, which in its current form has virtually no nutritional value. Spelt, unlike ordinary wheat, is bred and harvested with the whole husk, which protects the inside of the grain from any contamination, guarantees freshness and preserves all nutritional values. Spelt grain is extremely rich in nutrients. It can provide up to 21% of the daily protein requirement and 30% of the daily fiber requirement – all in a single serving! Moreover, spelt grain also contains a high value of micro and macronutrients such as iron, copper, magnesium, phosphorus, potassium, zinc, selenium, vitamins PP, vitamins B, E, K and folic acid. Spelt also contains more digestible gluten is much less allergenic and is even tolerated by some celiac patients. We can also find valuable unsaturated fatty acids – linolenic and linoleic.

So if you like bread and you eat quite a lot of it, you should definitely try swapping usual white bread with wholemeal spelt. Personally we feel like it doesn’t make us feel bloated like the regular white bread, and is much more fulfilling. The delicate, sweet, slightly nutty flavour of spelt is also much more tasty than regular white bread.

Because wholemeal spelt is quite dense and heavy I mixed it 1:1 with white strong bread flour. It makes buns and bread more fluffy and light. Depending of your liking you could use only spelt flour, or use 2 parts of spelt and 1 part of white flour. For extra fiber, healthy fats and nutrient richness I added: sunflower seeds, linseeds and poppy seeds. But you can use all variety of extra ingredients: chopped walnuts, dried cranberries, pumpkin seeds, chia seeds, hemp seeds etc.

Even though baking homemade bread seems to be time consuming and complicated, in reality is very easy. Once you have mastered the correct preparation of the yeast and kneading of the dough, the whole procedure will take a few minutes and the longest is waiting time, when you can do anything else. Baking bread yourself is a great idea for a weekend breakfast. Buns are baking even faster. Even if you’re not a fan of early mornings, you can bake them in the evening and they will be also delicious on the next day.

I highly encourage you to make your own spelt bread and buns, you’ll feel the difference when you make it. You’ll see how much pleasure gives making a sandwich with your own homemade bun 🙂

And if you’re looking for perfect spread to you freshly baked bun, have a look at the sun-dried tomato paste recipe – these two goes perfectly together!

homemade spelt buns

INGREDIENTS for about 9 buns or quite large bread:

  • about 300-400g organic wholemeal spelt flour
  • about 300-400g strong white bread flour
  • 2 sachets (56g) fast action dried yeast (1 sachet is equivalent to 15g of fresh yeast, or 7g of ordinary dried yeast)
  • about 200ml warm water
  • 2 tsp sugar
  • 4 tbsp extra virgin olive oil or butter
  • 1 tsp natural rock salt
  • options: sunflower seeds, pumpkin seeds, chia seeds, linseeds, poppy seeds

DIRECTIONS

Although fast action dried yeast are not supposed to be diluted in water first I always do it anyway, as with any other type of yeast. Simply take about 200ml of warm water (warm enough you can comfortably put your finger into it), too hot water will kill the yeast, in cold water yeast won’t start working. Place 2 teaspoons of sugar into the water and add yeast. Give it a good stir to both sugar and yeast dissolve and set it aside to start working. Give it a stir every now and then.

Because wholemeal spelt is quite dense and heavy I mixed it 1:1 with white strong bread flour. It makes buns and bread more fluffy and light. Depending of your liking you could use only spelt flour, or use 2 parts of spelt and 1 part of white flour.

In the meantime prepare the rest ingredients. In a large pot combine together: both flours, salt and seeds. I used sunflower seeds, linseeds and poppy seeds. Then add olive oil or melted butter.

If your yeast generated nice and fluffy foam it means that they are ready. Pour the contents of the cup to the flour and start kneading. I always do it in the pot, so the flour won’t spill everywhere. You can also use large bowl. Knead the dough until it becomes uniform and elastic. If you knead 100 times it should be enough. If needed add some warm water or flour depending if it’s to dry or too watery.

Shape it to a ball and leve in the pot or bowl. Place it in a dark warm place. I always put it to my oven, I switch on the heating to about 50°C (not more) and when it gets to 50°C just switch it of. Leave it in a warm place for about 40 minutes. It should rise very nicely.

Next place the dough on the kitchen board sprinkled with some flour, knead for another 100 times. Roll into a cylinder shape and divide in equal size pieces. Give a ball shape to each piece. Take a large baking tray, place a piece of baking paper. Place each ball on the tray leaving a lot of space to rise (I had 9 balls). Again place them in a warm and dark place for another 40 minutes.

Heat the oven to 200°C. If you like you can make a cross with the knife on each bun. Place them on the middle shelf of the oven and bake 20-25 minutes until they become golden. Remove them from the oven, place on the cooling rack and give them couple minutes to cool down.

Instead of buns, you can shape the dough to a bread, place in a round or oval shaped form filled with baking paper and bake for about 40 minutes.

Buns and bread are suitable for freezing.

almond butter crepes #ketofriendly #gluten free

I like the idea of no flour crepes so much that each time I see a new way to make them I have to try. This is one of flour free keto crepe recipes I found on Instagram (@keto_loversi), made with only two ingredients: eggs and nut butter. Comparing to other keto two ingredients recipe (eggs and cream), these are more crispy and stiff, but they are still very fulfilling.

If you’re looking for some variety in ketogenic diet and like to experiment I highly encourage you to try this recipe. I feel like with this batter you could also make a great pancakes. This idea just pop into my head while writing this post, so one day I will need to try this.

Instead of basic peanut butter I used almond butter – leftover from making keto truffles – in compare to cream& egg crepes these ones have different texture and less egg-like taste. They are also much more crispy. I served mine with drizzle of more almond butter and little bit of dark chocolate with dried raspberry and apple. But you can stuff them with whatever you want. For low carb option choose from: cream cheese, mascarpone, ricotta, ad some strawberries, raspberries, blueberries or dark, low carb chocolate. If you don’t mind carb intake you can stuff them with some mush banana or apple and cinnamon. Choose whatever is best for you.

If you have some trouble making crepes or you don’t have a lot experience, let me help you with couple tips and trick that will make you crepe making easier and more pleasurable.

Here’s couple tips for you, to make the process easier:

  • use a special crepe pan – it will make your job easier – it has a low edge, it’s thin and flat, so it’s easy to spread the batter evenly. If you have regular one remember to heat the pan until very hot and roll the pan from side to side just enough to cover the bottom evenly with a thin layer of crepe batter,
  • it’s best to use a non stick pan – also you can spray it with oil spray, a bit of clarified butter or coconut oil. I always grease the pan before first crepe, after first one there’s no need to do that,
  • heat the pan until very hot,
  • if you have a pan without a non stick layer, grease it slightly before each crepe,
  • flip the crepe when the edges starts to pull away from the pan, shake the pan to make sure that crepe doesn’t stick, if it does help yourself with a spatula, be gentle,
  • use a large spatula to flip crepes or flip it by tossing it in the air and catching it, it will be difficult at the beginning but in my opinion it’s easier than using a spatula,
  • be patient – making perfect crepes it’s an art. If you don’t have any experience it will take some time and a few failures before you get it right.

If you’d like to explore more flour free crepe recipe ideas, scroll to the bottom of this post.

almond butter crepes

INGREDIENTS:

  • eggs
  • smooth almond butter
  • optionally addition of your choice: cream cheese, mascarpone, low carb chocolate, strawberries, raspberries or blueberries

DIRECTIONS

You’ll need one medium to large sized egg for 1 tablespoon of almond butter. I used 4 eggs and 4 tablespoons of almond butter and I got 5 crepes. Depending of the thickness of each crepe. I made 4 quite thin and 1 slightly thicker (it was not enough batter left for 2 crepes, so I made 1 thicker one).

It’s the best to mix eggs and almond butter with a blender. You’ll get even and fluffy consistence without any lumps. If you have quite runny almond butter and you don’t have a blender a fork or whisk will also do the job, but it will take a little bit more time.

When your batter is ready, simply heat a crepe pan (or other non stick pan you have) and pour some batter, spread out the batter evenly holding the pan and making circular movements. Use a spoon to to spread the batter, it will be quite thick. When you see that the edges of the crepe starts to pull away from the pan, take the spatula and very gently flip it over. If it folds, no worries just gently unfold it and try again. It’s quite tricky as the crepes are delicate and a bit stiff, but if you have some experience with making regular crepes, you’ll manage with these as well. You can also give the pan a little shake to make sure that it doesn’t stick to it (if it does, shake a bit more or help yourself with a spatula), then make a circle with your hand, tossing crepe into the air. If you’re lucky enough, your crepe should land on the pan with the other side. It should work well with shallow, crepe pan. If you have a regular deeper one, the high edge of the pan might not let you flip crepes easily. This method requires a little bit of experience, so don’t give up if it doesn’t work. If your crepe folds, just unfold it and try one more time.

Choose the best method for you, after couple times you’ll feel more confident.

Place each crepe on a large plate, they will be quite stiff and crispy. If you’d like to make them a bit more soft and easy to fold when you finish with the last one, simply cover the plate with the frying pan and let it stay like that for couple minutes. The water vapor condenses and will make crepes softer.

You can fold them and drizzle with some more almond butter, sprinkle with some dark chocolate or stuff with cream cheese, mascarpone, add fruits and whipped cream.

Enjoy!

For more #ketofriendly and #glutenfree crepes ideas click here:

mushroom and cheddar keto crepes

I like the idea of keto crepes very much as, just like traditional crepes, they give a huge field of creativity. Thus, by treating them as a base, you can prepare many different ideas for ketogenic meals. This…

Keep reading

keto spinach & feta crepes

Finally coming back to our food routine. Christmas food was fantastic, but reminded me why I like ketogenic diet 😉 Feeling heavy, bloated and having a heartburn after eating far too many cakes and feeling constantly wanting to…

Keep reading