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Wednesday, January 24, 2018

Ketogenic Brownies


I was reading yet another "Top X Superfoods" article and, of course, they mentioned sugar-free chocolate. So I decided I was in the mood for brownies.

I took 1/2 cup coconut flour and 1/2 cup almond flour and 1/4 cup chopped walnuts (and put them into a bowl) and put in 1 teaspoon cinnamon, 1/4 teaspoon coriander, 1/2 teaspoon stevia powder (or sweeten with your sweetener of choice). I added 4 Tablespoons (1/4 cup) cacao powder and a 5.6 ounce can of unsweetened coconut cream and 1 cup unsweetened coconut "milk". I blended everything together and split the batter between two (unbleached) parchment paper lined loaf pans (I put another piece of parchment paper to even the batter out as well as I could) and put it in the oven at 350 degrees (Fahrenheit -- around 190-200 degrees C). Take from the over and cool. While the cake part is cooling, make a glaze using 2 Tablespoons MCT oil, 1/4 teaspoon stevia and 1 Tablespoon of cacao powder -- put it into the freezer for 10 minutes to give it some substance. Drizzle/spread the glaze over the cake.

When it cools a bit, cut into squares. Hope you like it :-)

Sunday, January 14, 2018

Vegan Crackers and Blueberry Scones Based on Wholesome Yum


So I'm experimenting the ketogenic recipes and I got a free download of 10 Low Carb recipes from Wholesome Yum (thanks to Maya for permission to use them).

So I like crackers. But, because I've been off grain for quite a few years, I have had to make my own. I had tried a recipe someone put up on one of the ketogenic lists I joined on Facebook (I put my own version on this blog) and I like them, but this recipe was easier and had fewer ingredients, so I tried this:

I used 2 cups of almond flour (just like the original recipe) but the original recipe called for a large egg (not vegan) and 1/2 teaspoon of sea salt. I changed the former to 1 Tablespoon of chia powder and 1/4 cup water (extra if needed -- I think I needed another teaspoon or two) and I only used 1/8 teaspoon of pink (Himalayan) salt. I blended the ingredients together and rolled them out (between two pieces of parchment paper) and cut them into rectangles (and, as the recipe mentioned, I put toothpick holes -- 4 rows of 4 -- per cracker). I baked them at 350 degrees for about 15 minutes and they came out great.

The other recipe I tried was blueberry scones. As the recipe called for, I used 1 cup almond flour, 1/4 cup coconut flour and 1/2 teaspoon baking powder. The recipe called for 8 Tablespoons of Erythritol (Erythritol makes me nauseated at times, so I avoid it) -- I used 1/2 teaspoon powdered stevia. I didn't use the salt the recipe called for. I used 1/2 coconut "milk" (the recipe called for 1/4 cup almond "milk") because the I needed some for the 2 Tablespoons of chia powder to replace the egg called for in the recipe. Instead of the teaspoon of vanilla extract in the recipe, I used 1/2 teaspoon vanilla powder (stronger flavor and no alcohol) and I used 3/4 cup of blueberries instead of 1/2 cup. I did not add the coconut oil in the recipe and didn't make the glaze (I have some issues with coconut oil that eating shredded coconut and using coconut "milk" don't seem to cause -- the glaze's main ingredient was coconut oil).

I mixed the ingredients (except the blueberries) together an then added the blueberries. I put the mixture on a cookie sheet lined with parchment paper in a circle. I pressed it down with another piece of parchment paper on top. I cut it into 12 wedges and moved them apart. Then I baked it at 350 degrees for about 25 minutes. It came out delicious (though, I have to say, it was better warm).

Thanks, Maya, for the recipes and the permission to publish my revamped version.

Tuesday, January 9, 2018

"Chili" Keto Sin Carne


I'm only calling this "Chili" because the idea was based on Chili. This has no tomato, no beans, no meat. So it's hard to call it Chili. It has almonds, walnuts, cauliflower, coconut "milk", mushrooms (I love Shiitake), spices..... (and, though it doesn't taste a thing like chili, I really think it came out good)

I started with a 10 ounce bag of organic almonds. I put it in a pot of spiced (and salted) water (I have my spice mix, but you might want to choose spices to your own liking). I boiled the water and added the almonds. I cooked it on simmer with the pot covered for about an hour and a quarter. While the almonds were boiling, I steamed a bag of frozen cauliflower and a bag of frozen riced cauliflower. I also sauteed up a lot of shiitake mushrooms (I used frozen and rehydrated dehydrated) in olive oil with a bit of spice mix and salt.

When the cauliflower was really soft, I put it in the blender with one cup of unsweetened coconut "milk" and 1 1/2 cups of the spiced almond water. I added some more spice mix, and a teaspoon each of lion's mane mushroom powder, reishi mushroom powder and kale powder. It needed to be blended a few times (because of the thickness) but when you blend it all together, it's the sauce.

When the almonds are done, drain them, add the sauce (some may be left over), 1/2 cup chopped walnuts and the mushrooms (as much as possible -- I can't imagine there'd be a way there would be too many mushrooms). Mix, eat and enjoy (just don't expect it to taste like chili). The mushrooms add a meaty taste.

Sunday, January 7, 2018

Ketogenic Crackers, Vegan Edition


So, as you may recall, I started on a ketogenic diet. This is a high fat, low carb, sort of medium protein diet. I've been experimenting -- being vegan on this diet is a challenge, but, then again, life as a vegan is a challenge. 

I joined a FB list of other people doing the Ketogenic Mamba, trying to balance what they need to do with making sure they are in ketosis (I check my urine every morning like I did many years ago when I was on Atkins to see if I'm in Ketosis).

So someone asked about something crunchy and someone put up a recipe for keto crackers. It included eggs and cheese, so I decided to try a vegan version. This is what I came up with:

1 cup almond flour
1/8 cup chopped walnuts (almost as fine as the flour)
1/4 teaspoon my spice mix (choose your favorite)
1/4 teaspoon cumin
1/4 teaspoon lion's mane mushroom powder
1/8 teaspoon pink (Himalayan) salt
1/8 smoked paprika
1/8 cup ground chia seeds (instead of eggs)
1 Tablespoon nutritional yeast (cheesy)
1/4 cup unsweetened coconut (or other non-dairy) "milk"

I mixed together all the dry ingredients and then blended in the coconut milk. It made a nice dough and I rolled it out with a rolling pin between two pieces of parchment paper and cut it into rectangle and put up to bake for 15 minutes.

They came out delicious.....

Wednesday, November 1, 2017

My Version of a Vegan Ketogenic Breakfast


Back when I was in my teens and 20s, I was quite fat. I tried just about every diet on the market and one of the diets I tried was the Atkins diet. But, then again, this was before I became a vegetarian. It wasn't that difficult to keep on the Atkins diet as an omnivore. I lost a lot of weight in the first couple of weeks, but when the pounds stopped coming off, I lost interest in marinaded steaks and crispy chicken skin. And, quickly, the weight came back.

Fast forward X years. I've been a vegetarian now for 40 years, 28 of them as a vegan. And, while I did lose quite a bit of weight since then (about 80 or so) I still have about 30 or 40 or so pounds I'd like to drop (and I'd like my waist measurement to get below 35") so I still try to figure out how to improve my diet, how to lose weight.

Right now, I'm on a diet similar to Atkins in that it is low in carbohydrates. But the Ketogenic Diet is high in fat.

So, I was watching the Dr. Oz Show and they were discussing the Ketogenic diet and one of the women told of her breakfast. Since I started eating my version of this "Granola", I've, Thank G-d, started doing better.

I am currently eating Walnuts, Almonds and Macadamia nuts. So I buy containers and bags of Organic nuts in these three varieties, take each container and process them in the food processor to get chopped nuts. I take 1/2 cup chopped walnuts, 1/4 cup each of chopped almonds and macadamia, 2 Tablespoons unsweetened shredded coconut, 1 Tablespoon chia seeds, 1/4 teaspoon powdered stevia, and sometimes I add one or more of these: 1/4-1/2 teaspoon pumpkin pie spice, grated zest of 1/2 lemon, 1/4 teaspoon powdered vanilla. I mix this all together and add enough of either coconut "milk" or a vegan (the one I have now is almond based) liquid yogurt. I mix it all together and let it sit a bit before eating.

I also discovered that Bengal Spice (Celestial Seasonings) with a bit of stevia (1/8 teaspoon) and a Tablespoon or so of vegan "half and half" makes a great breakfast drink (and wind down at the end of the day drink).

BTW, I went to the Stop and Shop tonight after my last tutoring student. I bought out the last two containers of organic walnuts. I got to talking to the woman who was in front of me on line and I told her why I bought the walnuts (I needed them for breakfast). I also wrote down the name of my blog so she could "Google" it -- so I hope she finds this blog....

Added 1 7 2018: I started making a hot version of this -- put all the ingredients into a small-medium pot with a good cover -- cover the pot and put it on the lowest flame possible for about 10 or so minutes then let it sit another 10 or so minutes. Add the chia AFTER you cook the rest.

Sunday, September 24, 2017

Blueberry Breakfast Cake


I was at one of our local health food stores today where I met a young woman named Monet (sorry if I spelled that wrong). Somehow, we got to talking about us both being vegans and I mentioned that my diet was even more limited. She asked me what I ate for breakfast and I told her that lately I've been eating a Blueberry Breakfast Cake.

I started making the Cake after I began by using this recipe for Blueberry Breakfast Scones, but I started getting too lazy to make the batter into scones, so I use a loaf pan (lined with unbleached parchment paper).

I start with 1/2 an 8 ounce jar of organic unsweetened peanut butter (I like crunchy), 1/2 cup of pea protein (unsweetened, unflavored), 1 teaspoon powdered stevia, and flavoring, like vanilla (1/2 teaspoon powder) or grated organic lemon rind (from about one lemon), for example, 1/2 cup of (unsweetened) coconut milk (or almond, soy, cashew milk) and 1/2 cup almond "flour". I mix it all together. Then I add 1 cup of frozen, unsweetened organic blueberries. (Sometimes, I add 1/4 cup chopped walnuts.) Adjust the consistency with more coconut milk (if it's too stiff) or almond flour (if it's too loose). Pour it into a loaf pan (lines with parchment paper) and bake at about 300 to 350 degrees from 20-30 minutes. Check after about 20 minutes to see if it's "done" and bake more if needed.

I put it in the refrigerator and cut off a "slab" every morning -- sometimes I warm it in the oven (for a few minutes at about 250 degrees) or eat it cold. Hope you like it.

Tuesday, March 21, 2017

Half-Cup Blueberry-Maple-Walnut Pancakes


I had a craving for pancakes the other day. I don't know why, I just did. And, recently, when my alternative care medical practitioner put me on a very restrictive diet (not much more than the diet I was already one, but some things I hadn't been eating were allowed) he did permit me peanut butter (which I love) and berries. Since I'm allergic to strawberries, that, in my mind, meant blueberries and blackberries.

So I decided to try my hand at pancakes. I started with my 1/2 cup (hence the "Half-Cup" in the name) and took 1/2 cup of pea protein and 1/2 cup of almond "flour" (meal). To this I added 1/4 cup chopped walnuts, 1/2 cup blueberries (plus a few blackberries -- both were frozen), 1/4 teaspoon each vanilla powder, stevia powder and maple extract. I then added 1/2 cup (chunky) peanut butter and 1 cup (or two 1/2 cups) almond "milk". I blended it all together.

I took a parchment lined cookie sheet and spooned out the batter into rounds (the first day I had 4, the second day I had 7 and today I have 9). I put them in the oven -- this took some figuring out -- the first day, I put the temperature on 400F and left it in for 17 minutes (it got at big scorched), yesterday I put it in at 400F for 15 minutes (a bit less scorched). Today, I started at 350F and left it 13 minutes, then another 5 and then another 5. And that seems to work....