summer roulade with prosciutto (#ketofriendly)

After couple weeks of absence that was a mix of several different factors (including having way too much on my plate) I’m coming back, hopefully with more then only one recipe. This time it’s keto friendly Summer roulade made with lots of green stuff and prosciutto. Seems complicated but in fact is very easy to make. It’s fancy enough to be served on Summer garden party you might be having in near future or if you wish, you can make it for your lunch or breakfast. Or it may be a part of your weekend breakfast feast in the garden.

I planned to make it using plenty of rocket – more bitter and mustardy in flavour, but ended up getting a bag of spinach from my first this season veggie box, so used spinach instead. Next time though I will use rocket leaves that has spicy, peppery flavour that will perfectly contrast to gentle taste of prosciutto. So if you decide to make this roulade, feel free to try different kind of green leaves, although I believe that rocket will be delicious.

Also you can choose from various cream cheese flavours: with herbs, garlic or chives will work as good. Choose the one you like the most or stay with plain, non flavoured cream cheese. If you have fresh herbs you love, do not hasitate and also add them to the green layer.

The same with cheddar – stronger one you choose more flavour you will add to your final roulade.

I like this kind of recipes – they give you variety of choices, depending what’s available for you. You can prepare lots of different options based on one basic recipe and experiment with colours and flavours. If you’re on a ketogenic diet that’s a great opportunity to add some variety to your meal options. You can choose from all the keto foods and try different combinations of ingredients, so you will never get bored with what you eat.

To make your job easier you can simply buy a box of egg whites if they are available where you live. Egg whites can be easily freeze, so if you buy a box of 15 egg whites and use half of it, just pop it into the freezer and keep for another time.

Experiment with fresh seasonal veggies and green leaves, don’t be afraid to add different spices or fresh herbs. Start with simple recipe and have fun with using other ingredients that you really like.


summer roulade with prosciutto


INGREDIENTS:

  • 6 egg whites
  • pinch of salt
  • 1 medium courgette
  • 2 handfuls finely grated cheddar of your choice
  • spinach or rocket
  • about 10 slices of prosciutto
  • about 200 g cream cheese of your choice

DIRECTIONS

Start from grating courgette, do it quite finely. Leave it for couple minutes and then squeeze the juice. Do it thoroughly – more juice will remain more wet become after baking, so try to squeeze all the liquid.

Heat the oven to 160-170°C. Prepare large baking tray (I’ve used size 34x40cm) and place a large piece of baking paper, smear it with coconut oil or oil spray to make sure that roulade won’t stick.

In the meantime beat the egg whites with a pinch of salt until stiff peaks. I use handheld mixer. Start with lower speed and tilt the bowl slightly, to make sure that nothing will remain on the bottom. Then I switch the speed higher and beat until I get nice, white foam and stiff peaks.

When egg whites are ready, start adding grated courgette, combine with egg whites using a spatula and folding motion. Add finely grated cheddar. Place the whites on the baking tray and using spatula form into rectangular shape. Try to maker nice and even surface. Place in the oven and bake for about 20 minutes. It should become slightly golden on top. Don’t bake it for too long, when it get dry it will be breaking and you won’t be able to roll it. Although courgette has lots of juice even though squeezed so it will remain quite soft and kind of wet. It’s going to rise and then deflate after taking out of the oven, that’s completely normal, so don’t worry if it happens to you.

After baking immediately take it out of the oven, leave to cool down completely. Next step is to spread all over an even layer of cream cheese. Place all of your prosciutto on top and finish with spinach leaves.

Now roll it gently into roulade, quite tightly with attention not to make holes in it while removing baking paper. Cover it with baking paper or cling film and let it set in the fridge ideally for couple hours.

Cut in thick slices and serve.

spinach & cream cheese omelette (#ketofriendly)

I try to be more mindful about my eating choices, and I guess for me it starts with a breakfast. If I won’t have a decent, satisfying breakfast, I become so hungry by lunchtime, that I start eating whatever comes to my mind. It’s like you’re going to the shop when you’re hungry. You feel like you want to eat everything and you end up buying more stuff that you actually need.

I remember years ago I never had breakfast in the morning. I tended to eat something quickly at work around 10-11am, like sandwich or two, and by the time I got home after work, I was so hungry that it was making me dizzy. Now I know that if I won’t have a breakfast that keeps me going for couple hours without thinking about food, I will also make more reasonable choices about the rest of my meals. It might not work for you, some people can have their first meal later during the day. Maybe it’s because my body and mind is the most active in the morning, so I need lots of energy when I start my day.

I encourage you to observe your body and your thoughts about food, if you find hard to keep up with your meal routine, or you feel like you’re hungry all day round and you catch yourself thinking about food constantly. Maybe breakfast is not your thing, but you need a decent dinner or supper? Forcing yourself to fit a certain eating schedule which is not compatible with what your body needs can be really frustrating and make lots of harm. Observing yourself and paying attention to your thoughts about food and how your body acts and reacts after certain meals or foods, takes more time and care, but can bring you great results. If you obviously are willing to change your bad habits 😉

So last couple weeks I’m trying to have a good, hearty breakfast, so I won’t go crazy later on the day 🙂 And I have no idea why I didn’t came up with this breakfast idea. This creamy spinach omelette is amazing! As per usual the best ideas comes when you have an empty fridge with some leftovers only. I had a handful of fresh spinach, that that past its best look and half empty packet of cream cheese – that’s a pretty good start of a delicious breakfast. I wouldn’t be myself without adding garlic to it (that’s the only good thing about wearing a mask at work – you can have garlic for your breakfast;))

If I would make this omelette for my partner I would add tiny bit of goat’s milk camembert, but as I can’t stand the smell I skipped goat cheese and you can do as well. It’s delicious anyway.

Obviously this omelette will work great as breakfast, lunch or dinner if you need something heavier in the evening. It’s keto friendly and gluten free. I decided to add little bit of double cream to eggs to make the taste less eggy and more pancake-ish. Perfect if you’re on low carb, high fat diet.

spinach & cream cheese omelette

INGREDIENTS:

  • 2 medium eggs
  • about 2-3 tsp double cream
  • pinch of salt
  • handful of spinach
  • 1-2 tbsp of cream cheese
  • tiny garlic clove or pinch of garlic granules
  • pinch of freshly ground black pepper
  • 1 tsp butter
  • optionally: goat’s milk camembert for extra cheese taste

DIRECTIONS:

Melt some butter on the pan and add spinach, sprinkle with tiny bit of salt and pepper and when it becomes soft remove it from the pan and place in a bowl. Add some garlic, cream cheese and give it a good stir so all ingredients combines.

Heat the pan again, whisk the eggs with a pinch of salt and 2-3 tsp of double cream. Pour the eggs on the pan, lower the heat and let it set slightly (cover the pan with a lid it will speed up the process). Then place creamy spinach on one half of the omelette, if you fancy enough put couple slices of goat’s milk camembert and fold the other half with spatula. Cover with lid again and give it another minute or so.

Garnish with some spring onions, add some salad on the side and enjoy.

popeye would love it! – spinach, ricotta & goat cheese keto tart

My non-keto version of this tart is made with puff pastry instead of linseed one, so if you’re not restricted with any special food requirements feel free to use puff pastry instead. Although this one is pretty good as well, especially when the edges gets crispy and brown. It’s also more fulfilling, because linseed pastry is mostly fiber. Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. You can read a little bit more about it in this post.

I decided to spice up my tart with French goat cheese and some walnuts – if you manage with the smell and taste, go for it. I’m not a fan, added goat cheese simply because my partner likes it. But personally I would go for camembert, brie or feta cheese – they all would be a great addition to this tart. So choose whatever you like the most.

Obviously you have to be the fan of spinach, cause it’s a spinach tart 🙂 Also to this set I always add plenty of garlic – my another favourite. I guess it won’t be everyone cup of tea, but I’m sure there’s a lot of “rabbits” there, who loves a lot of green on their plates.

Also I encourage you to chose frozen spinach for this recipe, as you would need quite a lot of fresh spinach to prepare it. I used whole bag (850g) of frozen spinach. It’s good to defrost it first and get rid of excess of water. Cooked spinach is a great source of Vitamin K, A, C and Vitamin B9. And also good source of minerals that our body needs everyday: calcium, potassium, magnesium, iron, sodium, phosphorus, selenium and others.

And funny story – do you remember Popeye and his passion for spinach, that was making his muscles grow? This claim was based on a simple mistake, and lasted for years when Popeye was convincing children about magical properties of spinach. It began in 1870, when German scientist Erich von Wolf was conducting research into the amount of iron in Spinach and other vegetables. He discovered that spinach had an iron content of 3.5mg per 100g serving. But when Wolf wrote up his findings, he misplaced a decimal point, and ended up putting down spinach’s iron content as ten times greater than what it actually was: 35mg per 100g. Until 1937 everyone believed that spinach has almost magical properties, when someone finally double checked Wolf’s calculations and discovered the mistake.

What’s even more interesting modern studies showed that spinach contains a natural steroid-like chemical called ecdysterone that increases muscle mass. Obviously you would need to eat kilograms of spinach daily to see the results of this natural steroids, but it means that however Popeye knew what was good for him 🙂

spinach, ricotta & goat cheese keto tart

NOTE: my measuring cup is regular 250ml glass

INGREDIENTS for pastry:

  • 2 cups ground linseed (flaxseed)
  • 1/3 cup coconut flour
  • 3-4 tbsp clarified butter, coconut oil or olive oil
  • 1 egg
  • 2-3 tbsp milk (I used almond milk)
  • pinch of natural rock salt

INGREDIENTS for filling:

  • 850g frozen spinach (defrost before you start cooking)
  • 3 cloves of garlic
  • 250g ricotta cheese
  • 250g goat cheese, feta, camembert or other stronger cheese you like
  • 1 egg
  • handful of walnuts
  • pinch of natural rock salt
  • pinch of black pepper
  • pinch of nutmeg

DIRECTIONS

The best is to defrost spinach first. Then get rid of excess water, and then start cooking. Although if you forgot to take it out of the freezer – no worries. It wil just take a little bit more time to prepare.

Heat a large frying pan and place frozen spinach, sprinkle it with some salt (salt will help to defrost quicker) and slowly defrost. When spinach is defrosted but you have large amounts of water on the pan, pour it to the sink. Be careful not to throw all of your spinach as well. When you got rid of water, add chopped garlic, pepper, nutmeg and cook until the rest of water evaporates. Add some more salt or pepper if it’s not enough. Turn off the heat and leave it to cool down slightly.

Now it’s time for pastry. I use old coffee grinder to grind linseed, you can do the same, or buy grounded linseed. Although it’s more expensive and less healthy, because ground linseed oxidize quickly. That’s why it’s better to buy linseed and grind only the amount you need. You can also use mortar to grind them, but it’s more time consuming and requires more attention.

In a bowl using your hand mix together: grounded linseed, coconut flour, salt, butter or other fat, egg and milk. You should get quite dense, slightly sticky pastry.

Prepare baking dish and baking paper. Place pastry in between two sheets of baking paper and roll out until you reach the size of your dish. Place pastry in the dish and now come back to spinach.

Preheat the oven to 180°C.

Add one egg and ricotta to your spinach and combine. Transfer spinach to a baking dish, place pieces of cheese on top – as you like it. Also add walnuts.

Bake for about 30-40 minutes. Take it out of the oven and let it rest for about 5 minutes, then slice in portions and serve.

Enjoy!

Source of knowledge:

https://historycollection.com/the-fart-that-killed-10000-people-and-other-weird-moments-from-history/19/

https://economictimes.indiatimes.com/magazines/panache/popeye-was-right-about-spinach/articleshow/69983984.cms

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 snack, made me believe that a high-carb diet is not for me. So slowly we’re coming back to our usual meals. You can expect more low carb and no sugar meal recipes 🙂

Recipe I want to show you today is perfect after Christmas overeating, it’s light and fulfilling in the same time. If you have aversion to spinach, and you feel blah when you even think about the “s” word, maybe you’ve been preparing it wrong? In my opinion there’s 3 spices that spinach need to taste great: garlic, salt and nutmeg. If you spice it up with some coarse or lemon pepper, you’ll move your spinach to another level. You might also dislike the consistency of cooked spinach. If it bothers you, you can blend it to a smooth puree. For ketogenic option raise the content of fats adding slice of butter and little bit of double cream if you want to serve cooked spinach as a side dish. I skipped these two in this recipe, as I wanted filling that’s more dense and thick.

Spinach is one of the most important and nutritious vegetable eaten raw or cooked it provides a very good amount of vitamins B6, riboflavin, folate, niacin, soluble dietary fiber, omega 3-fatty acid and minerals. Spinach is also rich with iron. If you eat spinach regularly prevents from some of diseases like osteoporosis, anaemia results of iron deficiency.

Spinach is also excellent source of vitamin K, flavnoids, carotenes, vitamin C, folic acid compounds in spinach prevents from development of cancer cells, it has been further observed that flavonoids compounds in spinach functions as an antioxidant agent which act in body anticancer agent. Vitamin K is important for blood clotting, strong bones and cell growth. Each half cup of cooked spinach contains 444.2 micrograms of vitamin K. Vitamin K is also a must if you’re supplementing vitamin D. Vitamin K directs the action of calcium and vitamin D3. With the help of calcium regulates blood coagulation processes and the maintenance of healthy bones and teeth. When vitamin K is lacking, calcium levels can increase and calcium will start to build up in the soft tissues or arteries. That’s why it is so important to eat a variety of vegetables – our body needs a whole complex of vitamins and microelements that interact with each other. Not just one or two vitamins taken in tablet form. (Although if you are taking blood thinners, speak to your doctor before consuming spinach regularly or other foods that are very high in vitamin K, as this vitamin can make the medication less effective).

Are you slightly encouraged to eat some spinach on your next dinner? If not try my other 2 ingredient keto crepes recipes: cacao crepes with pumpkin or keto crepes with cream cheese and forest fruits.

keto spinach & feta crepes

INGREDIENTS:

  • eggs (1 egg for each crepe)
  • double cream (2-3 tsp for each crepe)
  • fresh or frozen spinach
  • greek feta
  • natural rock salt
  • fresh garlic or garlic granules
  • pinch of lemon pepper
  • pinch of nutmeg
  • slice of butter
  • grated Parmesan cheese

DIRECTIONS

Take a cup and using a fork whip together one egg and 2-3 teaspoons of double cream. Heat the crepe pan adding a teaspoon of clarified butter or coconut oil. I always do it with regular crepes, because the first crepe is always a tricky one. After the first one I don’t use anything to grease the pan.

When the pan is hot pour the mixture on, and spread out the batter evenly holding the pan and making circular movements. 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, 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.

Prepare fresh batter for each crepe, mixing one egg and 2-3 teaspoons of double cream. Keep them in a warm place, and start preparing the filling.

In a non stick pan melt slice of butter, add frozen or defrosted spinach (you can use fresh spinach, but you’ll need quite a lot of it), sprinkle it with salt, pepper, nutmeg also add finely chopped garlic or garlic granules. Fry until all water evaporate from spinach.

In the meantime, crumble or chop feta. Add to spinach and combine. Place about 2 tablespoons of filling on each crepe and roll in a burrito, sprinkle with grated Parmesan and additional feta and serve.

They taste good hot and cold, so you can slice them in portions and take for your lunch to work.

Source of knowledge:

https://www.researchgate.net/publication/316488658_NUTRITIONAL_VALUE_OF_SPINACIA_OLERAECEA_SPINACH-AN_OVERVIEW

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/

quick morning salad with figs & tangy dressing

As I have mentioned, salad and fried eggs is my top breakfast option, so I’m constantly looking for new ideas, because I usually end up with the same salad made of my favourite ingredients. This time though I decided to try something different, as you may know I like adding fruits to my salads, when I saw a small pack of four figs in reduced section, I grabbed them with immediate decision to make a fig salad. If you’ve never tried fresh figs, you might be very surprised with their taste. As dried ones are veeery sweet, fresh figs are rather quite gentle. I don’t want to say tasteless, but gently sweet. What I like about them is the texture – very fleshy, soft, full of seeds crackling when chewing. Not juicy, just chewy. You can eat it with the skin if it’s soft enough. Figs goes well with more flavoursom tastes, like olives, brie, camembert or other strong cheese. Unfortunately I’ve run out of camembert, but added green olives and generous amout of tangy dressing, made with extra virgin olive oil, mustard, apple cider vinegar and lemon pepper.

You must know, that if you’re on ketogenic diet, figs are not the one you should be looking for in the shop. As I’m still in my transitioning phase between low carb and keto, sometimes I let myself eat something with larger amounts of carbs (figs have over 40g of carbs per 100g). So keep it in mind if you’re trying to reduce carbohydrates.

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quick morning salad with figs & tangy dressing

INGREDIENTS for 1 portion:

  • 1-2 figs
  • handful of rocket and spinach leaves
  • handful of walnuts
  • couple green olives
  • 1/2 avocado
  • optionally: couple pieces of brie or camembert
  • 2 tbsp extra virgin olive oil
  • 2 tsp wholegrain mustard (or Dijon)
  • 1 tsp apple cider vinegar
  • pinch of natural rock salt or Himalayan salt
  • pinch of lemon pepper
  • 1-2 tsp of water

DIRECTIONS

Start with making a dressing, give it a while for the flavours to melt together. Take a small jar, add olive oil, mustard, apple cider vinegar, salt, pepper and a bit of water to make it slightly thinner. Close the jar and shake until you get smooth texture. If you’re planning to repeat this salad, you can make some more dressing and keep it in the fridge for 2-3 days.

You can toast walnuts on a frying pan if you wish, but as it was my quick morning salad, I skipped this step. Wash figs and cut them in quarters. Peel avocado and slice.

Take your favourite plate, place a handful of rocket and spinach leaves, couple olives, quarters of figs, walnuts, pieces of brie or camembert (I would add them, but run out of). And finish with generous amount of tangy dressing.

I’ve added couple of fired eggs, as it was my morning meal. The best is to eat it freshly made, after couple hours greens are getting soggy and avocado changes its colour, looking not very appetizing.

Enjoy!

2 weeks of quick keto breakfast recipes (based on my Instagram page)

Through the first stage of my keto diet I was having a soup for I would say 90% of my breakfasts, and during winter time it was a really great Idea, Especially on wet and windy Scottish mornings, it’s perfect idea to have something warming and energizing before you go to work or at work if you have a breakfast break. But when spring and summer came my body asked me for something lighter and more colourful. I have to say I’m not the biggest fan of omelettes, I’d rather like a simple fried or scrambled eggs with some kind of side salad. I fell in love with this set up – eggs and veggies – and for some people it might be boring, but I know that there’s a lot of people on keto diet who also likes this set. So I decided that I will gather some of my breakfast recipes in one post. If you are at the beginning of your ketogenic journey and you’re still a bit confused how to organize your meal plan ending up with bacon and eggs on your every breakfast, here I come with two weeks of keto breakfast recipes. They are not only quick, easy and simple to make, but also delicious. Colourful and appetizing will change your boring keto breakfast in a real feast.

How to make a quick breakfast? – organization is the key

I always keep my key ingredients on hand and in the same places, so in the morning with one eye still closed I can grab them quickly and prepare a meal. Pumpkin and sunflower seeds in a glass jars, preventing from spilling them all over the kitchen counter trying to open the foil packaging. Ingredients in the fridge always on the same shelf, in the same places, so I don’t need to dig in the fridge looking for them. Spices in my drawer always in the same order. I know it might sound stupid, but it makes everything much faster if all your stuff is always in the same place. And let’s be honest, if you’re working, every minute in the morning is precious.

How to make it even faster?

Dedicate one evening to prepare your veggies in advance. Grab couple of airtight containers or glass jars and dice or slice your veggies. It’s the best to keep each vegetable in separate container to keep them fresh. Tear some salad leaves, put to airtight container and when you need it just grab a handful and half of your salad is ready. This way you can have almost all the ingredients ready, just to toss them on the frying pan or pop into salad. You can keep your veggies this way 3-4 days in the fridge. You can also dice some ham or bacon and mushrooms. Because mushrooms have quite short term for consumption I almost always slice them, pack them in zip bags and keep in the freezer. If I want to use them in an omelette or scrambled eggs it literally takes 3 minutes on the frying pan to make them ready. The only veg I don’t prepare in advance is avocado, but takes like 30 seconds to prepare. Also I use beetroots which are not recommended on keto, at least not at the beginning. I use them because I really like their taste, but you can easily swap them with some bell peppers for example.

Tools.

Good quality, non stick frying pan tailored to your needs. Bigger if you make a breakfast for family, smaller if you make it just for yourself, so you won’t waste the time waiting for it to heat. Good frying pan will save you time and nerves. There’s nothing worse in the morning, than an omelette stuck into the pan, you need to scrape of it. And if we speak about scraping. If you get a good frying pan, stock up with a non-scratching wooden, bamboo or other spatula or a spoon, so you keep your pan in a good shape for a long time. If you have these two, the only left is your favourite plate, so you make your breakfast experience even more pleasant and you’re ready to go. Also airtight small or medium size glass or plastic containers will help you to keep all the ingredients fresh and prevent them from drying.

OK, now when you know how to organize your breakfast set up, it’s time for ingredients.

Shopping list:

Veggies


  • spinach leaves
  • sour pickled cucumbers
  • tomatoes/cherry tomatoes
  • fresh cucumber
  • avocado
  • beetroot
  • brown and red onions
  • iceberg salad
  • bell peppers
  • spring onions
  • mushrooms
  • capers

Dairy


  • smoked curd
  • mayonnaise
  • mozzarella
  • parmigiano regiano
  • clarified butter
  • cheddar cheese
  • halloumi
  • feta cheese

Meat and Eggs


  • eggs
  • chorizo
  • smoked salmon
  • smoked bacon

Spices and Seeds


  • horseradish sauce
  • pumpkin seeds
  • sunflower seeds
  • olive oil
  • natural rock salt
  • coarse pepper
  • nigella seeds
  • lemon pepper
  • linseed flour
  • baking powder
  • apple cider vinegar
  • other spices you like

Shopping list in pdf format:

14 quick keto breakfast recipes

Most of them takes about maximum 10 minutes to make if you have all the ingredients prepared before (panini or grilled halloumi you can keep for the weekend). Of course, if you’re new to cooking, it might take you more time. But more you practice, better you become. After couple days, you will get more confident and with everyday it will be easier for you.

Bacon & cheddar omelette

  • eggs
  • diced bacon
  • grated cheddar
  • 1 tsp clarified butter for frying
  • natural rock salt
  • spinach leaves
  • diced beetroot
  • smoked curd cheese
  • pumpkin seeds
  • diced avocado
  • olive oil
  • splash of apple cider vinegar
  • coarse pepper

Grilled halloumi with stir fried peppers

  • 2 halloumi pieces toasted on a frying pan
  • bell peppers stripes quickly stir fried
  • 2 tsp clarified butter for frying peppers
  • copped spring onions
  • some oregano
  • coarse pepper

Eggs fried with mushrooms

  • eggs
  • sliced mushrooms
  • 1 tsp clarified butter for frying
  • spinach leaves
  • sliced cucumber
  • cherry tomatoes
  • pumpkin seeds
  • sunflower seeds
  • drizzled with olive oil
  • sprinkled with nigella seeds

Parmigiano Regiano Omelette

  • eggs
  • 1 tsb clarified butter for frying
  • parmigiano regiano
  • coarse pepper
  • natural rock salt
  • iceberg lettuce
  • cherry tomatoes
  • sliced avocado
  • pumpkin seeds
  • sprinkled with nigella seeds
  • drizzled with olive oil

Keto Panini

For panini (combine together all the ingredients, form kind of a crumpet and place in the panini maker. Toast until it grows nicely and gets golden brown. Give it a minute to cool down, slice through and place filling) :

  • 2 eggs
  • 1/3 tsp baking powder
  • freshly ground linseed flour
  • 1 tsp clarified butter
  • some grated cheddar or mozzarella
  • natural rock salt
  • coarse pepper + herbs or spices you like

For filling:

  • spinach leaves
  • smoked curd cheese
  • sliced tomatoes
  • slices avocado
  • coarse pepper

Scrambled eggs with onions

  • eggs
  • large brown onion
  • natural rock salt
  • 1 tsp clarified butter for frying
  • spinach leaves
  • cherry tomatoes
  • diced avocado
  • fresh cucumber slices
  • pumpkin seeds
  • drizzled with olive oil
  • sprinkled with lemon pepper

Spinach & mozzarella fried eggs

  • 3 eggs
  • spinach leaves
  • mozzarella cheese
  • cherry tomatoes
  • sprinkled with coarse pepper
  • and natural rock salt
  • thinly slices avocado
  • thinly sliced beetroot
  • sprinkled with lemon pepper
  • drizzle with olive oil
  • 1 tsp clarified butter for frying

Green omelette

  • eggs
  • 1 tsp clarified butter for frying
  • diced smoked bacon
  • feta cheese
  • spinach leaves
  • sprinkled with natural rock salt
  • and coarse pepper

Chorizo salad

  • iceberg salad
  • diced chorizo
  • diced cheddar
  • capers
  • chopped spring onion
  • cherry tomatoes
  • sliced avocado
  • drizzled with chilli sauce
  • and olive oil

Smoked salmon scrambled eggs

  • eggs
  • smoked salmon
  • 1 tsp clarified butter for frying
  • chopped spring onions
  • cherry tomatoes
  • sliced cucumber
  • sliced avocado
  • drizzled with olive oil

Red onion fried eggs

  • eggs
  • diced red onion
  • natural rock salt
  • 1 tsp clarified butter
  • iceberg salad
  • diced beetroot
  • diced cucumber
  • avocado slices
  • smoked curd
  • sprinkled with nigella seeds
  • drizzled with olive oil

Egg salad with horseradish sauce

  • half runny boiled eggs (3-4 minutes)
  • spinach leaves
  • sour pickled cucumber
  • cherry tomatoes
  • smoked curd cheese
  • mayonnaise and horseradish combined
  • sprinkled with pumpkin seeds
  • and coarse pepper

Smoked bacon omelette

  • eggs
  • diced smoked bacon
  • sliced brown onions
  • feta cheese
  • 1 tsp clarified butter for frying
  • diced avocado
  • natural rock salt
  • sprinkled with nigella seeds

Spinach & onion fried eggs

  • eggs
  • spinach leaves
  • brown onion
  • 1 tsp clarified butter for frying
  • sliced cucumber
  • coarse pepper
  • pumpkin seeds
  • olive oil
  • slice of keto bread

Enjoy!

creamy garlic & spinach chicken (keto friendly & no dairy)

Again quick and easy one skillet creamy chicken recipe. This kind of simple meals are great for summertime, they don’t need much attention and time. So you can make them quickly and enjoy warm and sunny days, instead of spending hours in hot kitchen. You just pop couple of ingredients on the skillet, simmer for some time and you have delicious dinner ready to be served. Chicken with it’s cooling nature, it’s better for warm summer days, when you need something lighter.

You can serve it with some rice, couscous or quinoa or with crunchy salad if you don’t eat grains. I’ve used frozen spinach, you can defrost it before cooking, or like me, just pop it on the skillet and give it couple minutes to defrost. Of course you can also use fresh spinach leaves, but you’ll need quite a lot of them. I like adding a lot of spinach to this meal, but you can adjust the amount if it’s too much for you. The same with garlic. I love stronger garlicky flavour, but if one teaspoon it’s too much for you, add a bit less. You can use fresh garlic as well, although garlic granules are much faster. I’ve used coconut milk to keep this meal dairy free, but double cream also will make thick and creamy sauce. So just feel free to adjust the recipe to your taste and preferences.

creamy garlic & spinach chicken (keto friendly & no dairy)

INGREDIENTS:

  • 500 g chicken thighs or chicken breasts
  • 400 ml (1 can) coconut milk
  • about 400 g frozen spinach (fresh will be fine but you will need quite a lot)
  • 2 handfuls of chopped leek
  • 1 tsp garlic granules
  • 1 tsp dried parsley
  • good pinch of natural rock salt and coarse pepper
  • 1 tbsp coconut oil

DIRECTIONS

Cut chicken in stripes, heat a large skillet adding 1 tbsp of coconut oil. Fry chicken until slightly golden, stirring occasionally, season with salt and coarse pepper.

Add spinach (you can defrost it earlier or add frozen one, but it will more time to cook) and chopped leek, season with garlic and parsley. Pour over can of coconut milk, and leave to simmer for about 15 minutes. Coconut milk will reduce slightly, giving a nice creamy texture. Add some more salt if needed.

Serve with addition of your choice: rice, salad, couscous or quinoa.

Enjoy!

keto bacon wrapped meatballs

Any bacon lovers out there? I know you’re there 😉

We all love it, smoky, crispy and somewhere between sweet and salty, when it melts in the mouth. I feel like bacon is always a star, anywhere you add it 🙂 Remember to find a good quality one. I’ve noticed that the cheaper one from the supermarket, is much more salty and watery. The same with minced pork – the ones you buy in plastic packaging, has a lot of added water. So if you have this option, check your local butcher, or ask in the supermarket if they have freshly minced pork.

So we have delicious pork meatballs, served with fresh spinach salad, and colorful veggies. If you want to make your meatballs even more yummy, you can add some chopped cheddar cheese inside. I’ve added some mozzarella to my salad. We try to start incorporating some cheese to our diet. I really like the taste and consistency of mozzarella, my partner said that after six months it tastes like boiled egg white. Isn’t it funny how you taste changes when you stop eating certain foods for some time?

OK, stop stop talking let’s dive into the recipe.

 

 

keto bacon wrapped meatballs

INGREDIENTS for about 8 meatballs

  • 500 g minced pork
  • 8 slices of smoked bacon
  • 1 egg
  • 1/2 – 1 tbsp coconut flour
  • good pinch of salt
  • pinch of coarse pepper
  • 1/2 tsp sweet paprika
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic granules
  • optionally: finely chopped cheddar cheese

DIRECTIONS

Mix all the ingredients together, but be careful with coconut flour. Coconut flour absorbs the moisture very easily, so if you add too much meatballs will be dry and hard. Optionally you can add some finely chopped cheddar cheese to make them even more delicious.

Roll 8 balls in your hands, I’ve gave them more an egg shape. Wrap each one with bacon and place on a baking tray. Bake for about 30-40 minutes in 200°C (180°C with the fan) or until bacon will get desired golden brown color.

 

 

Waiting for the meatballs to bake lets make a salad.

INGREDIENTS

  • few handfuls of organic spinach
  • cherry tomatoes
  • fresh cucumber
  • 3 hard boiled eggs
  • half of avocado
  • some mozzarella cheese
  • 2 tbsp mayonnaise
  • about 5 tbsp extra virgin olive oil
  • pinch of coarse pepper
  • 1/2 tsp dried dill
  • pinch of garlic granules
  • 1/2 tsp your favorite mustard
  • some nigella seed to sprinkle on top

DIRECTIONS

Lets start with dressing – mix mayo, mustard and olive oil with all the spices. To make it easier, you can put them all in a small jar, and shake it for a moment. Try how it tastes, add some more mustard, if you like it more spicy. Wash all the veggies, give a good rinse to spinach. Cut mozzarella in small cubes, eggs in halfs and slice cucumber and avocado (I always do it just before serving, so it won’t get dark). Place nice amount of spinach on plates, arrange the rest of the veggies, pour the dressing on top and sprinkle with nigella seeds. Salad is ready to serve.