Fall is one of my favorite times of the year and one of my favorite berries is also in season during that time – cranberries!!
Here is a lovely seasonal jam option for all you keto and paleo lovers out there.
Ingredients:
300g cranberries, whole, fresh or frozen
1 cup of water
1 cup of sweetener (I use erythritol) (paleo option: 1/2 cup honey)
1Tbsp psyllium husk, ground
In the stove top, add the cranberries and water to a medium sized pot. When the cranberries soften, use a potato masher to crush the cranberries. Add the sweetener and mix. Add the psyllium husk and mix. Let simmer until thicker. Fill a 16oz mason jar.
Bon appétit my keto friends!
Serves 25-30. (1 Serving = 1Tbsp)
Nutritional information for 1 serving: 4 cals, 0g fat, 1.1g carbs with 0.6 fiber and 0.4g sugar. 0g protein. Net carbs: 0.5g
If you’re like me, Thanksgiving is one of my absolute favorite holidays (along with Christmas, of course). What’s not to love? A delicious turkey roasting in the oven with all the garnishes, spending quality time with my family, perfect autumn weather and let’s not forget all the pretty leaves changing colours. Unfortunately, many of the Thanksgiving traditional foods and desserts are loaded with processed sugars which, I guarantee, will knock you off track.
Here is a little somethin’, somethin’ I have been working on. Say goodbye to those sugar-filled, high glycemic index holiday treats and hellooooo to my sugar-free, low carb cranberry sauce! This cranberry sauce tastes like the sugar filled one except it won’t spike your blood sugar. Don’t let the holidays set you back. Are you ready for Thanksgiving?
JessPaige LCHF low carb Cranberry sauce
Ingredients:
1 cup Cranberries, fresh & whole
1-2 Tbsp erythritol
Water
In a sauce pan, add the cranberries and keep it on low-medium heat. Add water (just enough to cover the cranberries). Mash the cranberries and add the erythritol. Constantly stir and let simmer till it thickens.
Enjoy and remember if you try my recipes, please post a picture either on my Instagram or Facebook with the hashtag #jesspaigelchf.
Nutritional information for the whole batch: 44 cals, 0.12g fat, 11.59g total carbohydrates with 4.4g fiber & 3.84g sugar, 0.37g protein. Net carbs: 7.19g
The leaves are turning gorgeous shades of orange, red and yellow and… the pumpkins are in season! I don’t know about all of you but fall is definitely my favorite season. What is there not to love? Cozy, sweater weather with delicious pumpkin treats and a hot mug of tea?
Ok, ok.. enough about why I love fall.
Mini Pumpkin Keto Cheesecakes
Here is the pumpkin cheesecake recipe you have been waiting for!
Ingredients:
2 cups of cream cheese
1/2 cup of pumpkin puree (See how to make puree here)
1/2 cup erythritol, granulated
1 Tsp vanilla extract
2 eggs, large
1 Tbsp pumpkin spice
In a large bowl, cream together cream cheese, pumpkin puree, erythritol, vanilla and pumpkin spice. Mix each egg in one at a time. Pour batter into 4-6 small greased ramekins and bake for 35-45 minutes in a preheated oven at 350F.
With autumn quickly approaching, it is time to be bombarded with pumpkin everything. This is the first of many pumpkin based recipes to come, so get ready!
Pumpkin ‘Cheesecake’ Square by Jesspaigelchf
Ingredients
Crust
2.5 cups of Almond flour
1-1.25 cups Erythritol (I use Swerve) (could also substitute for honey but measurements may vary)
1Tsp Baking powder
1 Egg, large
3/4 cup Pecans, chopped (optional)
1/2 Tsp Salt
1 cup of Ghee (dairy-free option) or butter
2Tsp Cinnamon, ground
Cheesecake layer
1 cup Almond Cream Cheese (Dairy-free option, I used this recipe) or Regular cream cheese
1/4 cup Erythritol
2 Tbsp Almond flour
2 Eggs, large
1Tsp Vanilla extract
1/4 Tsp Salt
Pumpkin Spice layer
2 cups homemade Pumpkin puree*
1/4 cup Erythritol
2 Eggs, large
1 Tsp Vanilla extract
1/2 Tsp Salt
1 Tsp Nutmeg, ground (or to taste)
3 Tsp Cinnamon, ground (or to taste)
1 Tsp Cloves, ground (or to taste)
1 Tsp Ginger, ground (or to taste)
1 Tsp All spice, ground (or to taste)
In a large bowl and using a hand mixer, mix together all ingredients for the crust. It should have a crumbly texture. In a parchment paper lined 9in by 13in pan, pour half of the crust mixture. Press it down so it covers the bottom of the whole pan. Next, mix together all ingredients for the cheesecake layer using a hand mixer. Pour over crust layer. Mix together all ingredients for the pumpkin layer and pour over cheesecake layer (try not to mix the two). Crumble the remaining crust mixture over the pumpkin mixture. Bake at 350F for 40-45 minutes (times may vary depending on your oven). Once out of the oven, let cool for at least an hour. Serve cool and top with coconut whipped cream if you desire.
Remember that if you try one of my recipes, snap a picture and #jesspaigelchf @jesspaigelchf on Instagram for the chance to be featured!
Before baking – Pumpkin ‘Cheesecake’ Squares by JesspaigelchfCooled Pumpkin ‘Cheesecake’ Squares by Jesspaigelchf
Bon appétit my friends!
Serves 30.
*How to make homemade pumpkin puree: Bake de-seeded slices of pumpkin for 35-60min (depending on size of your pumpkin) at 350F or until soft. Scoop out pumpkin flesh and blend.
Nutritional info (1 serving, without pecans): 173 cals, 16.3g fat, 3.2g carbs ( 0.7g fiber and 0.9g sugar), 4g protein –> Net Carbs per seving = 2.5g
At over 10$ for a small bag of almond flour, sometimes it is hard to fit that into our budgets, especially if you’re an undergraduate student (like myself). Today, I’m here to tell you that that will not stop you from being able to make your favorite decadent brownies. Yes, you heard that right. These beauties are not only easy to make, but they’ll also make your taste buds sing! I love these for lunches because there are so many temptations there.
Remember that if you are on Instagram and have tried my recipe, hashtag your pictures with #jesspaigelchf so I can see and share it with my other readers.
Flourless Brownies in the makingFlourless brownies
Ingredients:
1/4 cups cocoa powder, unsweetened
1/4 Tsp baking soda
1.5 cups butter, unsalted or coconut oil (paleo option)
1/2 Tsp salt
1.25 cups of erythritol or honey (paleo option)
**Stevia could also be used but the amounts of sweetener may vary, I have not tried it
3.5 oz of 90% chocolate (I used Lindt)
4 eggs, large
1/2 cup water, room temperature
1 Tsp Vanilla extract
1/2 cup – 1cup almonds, chopped
In a double boiler, melt the chocolate, butter and erythritol together. When mixed all together, add the eggs, water, cocoa powder, baking soda, salt and vanilla extract together. Blend with a hand mixer. Mix half of the almonsd into the batter. (The batter should be pretty wet). In parchment paper lined baking dish, pour the batter and add the remaining nuts on top. I used 2 loaf pans because I like my brownies thicker but you can just a 8x by 8x. Bake in a preheated oven at 350F for 20-30 minutes. Baking times may vary depending on your oven.
Serves 16.
Bon appétit my keto, paleo and low carb friends!
Nutritional info for 1 serving: 211 cals, 21.8g fat, 2.7g carbs with 1g of fiber and 0.6g sugar, 2.6g protein. Net carbs: 1.7g
Cook chicken breast in a cooker for 12-15 minutes or until thoroughly cooked. Shred the chicken breasts with a fork and knife (like you would with pulled pork). Add the shredded chicken, eggs, parmesan and oregano to a bowl and mix. Spread the mixture onto a parchment paper lined baking sheet until your preferred thickness (I made mine quite thin). Bake in preheated oven at 350F for 10-13 minutes. Remove from oven and top with pizza ingredients of choice. I used 2Tbsp of sugar free tomato sauce, shredded cheese (mix of mozzarella and cheddar) and pepperoni.
In celebration of reaching 10,000 followers on Instagram and for my lovely friend @gabrielanedley’s birthday I have come up with some Tiramisu flavored cupcakes.
Cupcake batter ingredients:
1c. Almond flour
1/6c. Coconut flour
1/6c. Coffee or Vanilla whey protein
1Tbsp Instant coffee
2Tsp Rum extract
2 Eggs
1/2c. Almond milk, unsweetened
1/2c. Erythritol
1/4c. Butter, softened
Pinch of salt
1Tsp Baking powder
1/3c. Cocoa powder
Preheat oven to 350F. Mix all dry ingredients together in one bowl. Beat butter and almond milk together in another bowl. Add the dry ingredients to the wet slowly and mix. Add in eggs individually and mix with beater. Line each muffin tin with a cupcake liner. Separate the batter into each liner and bake for 13-18 minutes.
Icing ingredients:
4oz Cream cheese or mascarpone
1/4c. Swerve Confectioner’s Sugar
1/4c. Heavy cream
1 Tsp Vanilla
In a large bowl, beat together the mascarpone, heavy cream and vanilla. Add in the Confectioner’s Sugar a little bit at a time until fully combined. Refrigerate till cupcakes are cool and ice cupcakes.
One of the easiest, low carb meals I have made. This is my go-to meal when I’m strapped for time. Hope you all enjoy and don’t forget to #jesspaigelchf if you try one of my recipes!
Stuffed Peppers
Ingredients:
10 bell peppers, any color
1 package of minced meat
1/2c. – 2/3c. Salsa (didn’t measure it, sorry)
1/2c. Mozzarella, shredded
10 Tsp Parmesan, grated
Cut bell peppers in half, remove stem and seeds. Steam in the microwave till soft (time varies depending on strength of the microwave but it should not be longer than 3-7 minutes). In a pan, add the minced meat and cook it till done. Remove fat from the meat and add salsa (about 1/2-2/3c.). Mix well. Place the halved peppers on a cookie sheet. Stuff each pepper with a couple of spoons of the salsa/minced meat mixture. Sprinkle shredded mozzarella on top and parmesan on top of that. Just before serving, place in oven on broil for 3-5 minutes or until cheese has melted. Serve with sour cream, fresh salsa and salad.
Serves 6.
Fyllda Paprikor
Ett av de enklaste, låg Carbmåltider som jag hargjort. Dettaärmin gå tillmåltid närjag äront omtid. Hoppasni allanjuta ochglöm inte att#jesspaigelchfom du försökeren av minarecept
Ingredienser:
10paprika, valfri färg
1paket medmaletkött
1/2c. –2/3c. Salsa(inte mäta det, sorry)
1/2c. Mozzarella, strimlad
10Tskparmesan, riven
Skärpaprikai hälften, ta bortstjälkochfrön. Steami mikrovågsugntillsmjuka(tiden varierarberoende påstyrkan imikrovågsugn, men det bör intevara längreän3-7minuter). Ienkastrull, tillsättköttfärsochkoka dentillsgjort. Ta bortfettfrån köttetoch tillsättsalsa(om 1/2-2/3c.). Blanda väl. Placerahalvepaprika påencookie blad. Stuffvarjepaprika medettparskedar avsalsa/köttfärsblandning. Strörivenmozzarellapå toppenochparmesanpå toppen av det. Precis innanservering, läggiugnenpåhalstrai 3-5minuter eller tillsosten har smält. Serveramedgräddfil, färsk salsaochsallad.
Gluten is a protein found in some grains such as whey, barley and rye. This protein is used primarily in baked goods such as baguettes and bagels as it gives them their characteristic chewy texture.
The reason the gluten-free market has exploded in the past couple of years is due to people that are afflicted with celiac’s disease. In individuals with this disease, the body sees gluten as a bad thing and decides to attack it. Unfortunately, by doing this, the immune system also attacks the body and damages the small intestines causing malabsorption of nutrients and GI problems. Others can suffer from gluten sensitivities which are less serious issue which causes unpleasant symptoms such as bloating, diarrhoea, etc. but does not damage the gastrointestinal tract.
Spicy Herb Stuffed Mushrooms
These spicy herb stuffed mushrooms make a wonderful side dish or appetizer. Not only at they purely low carb, they are scrumptious little mouthfuls. Serve these on a little platter with a sprig of fresh basil, topped with some more fresh chives and chilli flakes. I can promise you these will be a hit at dinner parties or at a nice Sunday family dinner.
Spicy Herb Stuffed Mushrooms
Ingredients
15 Crimini Mushrooms (227g)
1/2 C. Cream cheese
1/4 Tsp Cayenne Pepper
Salt and Pepper, to taste
2-3 Tbsp chives, fresh and finely chopped
1 clove garlic, chopped
1 Tsp butter
1.5 Tbsp Mozzarella, shredded (optional)
3 Tbsp Parmesan, grated
Preheat oven to 350F. Remove stems of mushrooms and gently clean the caps. In a pan, add the butter, chopped mushroom stems and garlic. When cooked, remove from the pan and let cool. While the mushroom stem/garlic mixture cools, mix cream cheese, cayenne pepper, salt, pepper, chives, mozzarella and parmesan in a bowl. Add the mushroom stem and garlic mixture to the bowl and mix. Fill each cap with this cream cheese based filling and sprinkle with a bit more parmesan. Place on baking sheet and bake for 5-7 minutes. Broil for 2 minutes so the tops become brown and serve while hot.
Serves 5.
Nutritional information for 1 serving: 117 kcals, 9.8g fat, 3.9g carbs with 0.4g fiber and 1.8g sugar, 4.5g protein; Net carbs: 2.1g
Vad är gluten och Kryddig Herb Fyllda Champinjoner
Vad är gluten?
Gluten är ett protein som finns i en del korn såsom vassla, korn och råg. Detta protein används främst i bakverk såsom baguetter och bagels eftersom det ger dem deras karakteristiska seg konsistens.
Anledningen till den glutenfria marknaden har exploderat under de senaste åren beror på att människor som lider av celiaki sjukdom. Hos personer med denna sjukdom, ser kroppen gluten som en dålig sak, och bestämmer sig för att attackera den. Tyvärr, genom att göra detta, immunförsvaret angriper också kroppen och skadar de små tarmarna orsakar malabsorption av näringsämnen och GI problem. Andra kan lida av glutenkänslighet som är mindre allvarlig fråga som orsakar obehagliga symtom såsom uppkördhet, diarré, etc. men skadar inte mag-tarmkanalen.
Kryddig Herb Fyllda champinjoner
Dessa kryddig ört fyllda champinjoner gör en underbar sida skålen eller förrätt. Inte bara på de rent låg carb, de är läckra små munsbitar. Servera dessa på en liten tallrik med en kvist färsk basilika, toppad med lite mer färsk gräslök och chili flingor. Jag kan lova er dessa kommer att bli en hit på middagsbjudningar eller på en trevlig söndag familjemiddag.
Kryddig Herb Fyllda champinjoner
Ingredienser
15 Crimini Svamp (227g)
1/2 C. Färskost
1/4 tsk cayennepeppar
Salt och peppar, efter smak
2-3 msk gräslök, färsk och finhackad
1 vitlöksklyfta, hackad
1 tsk smör
1,5 msk Mozzarella, strimlad (tillval)
3 msk parmesan, riven
Värm ugnen till 350F. Ta bort stjälkar av svamp och försiktigt rengöra locken. I en kastrull, tillsätt smör, hackad svamp stjälkar och vitlök. När kokta, ta bort från pannan och låt svalna. Medan svamp stam / vitlök blandningen svalnar, blanda färskost, cayennepeppar, salt, peppar, gräslök, mozzarella och parmesan i en skål. Lägg svampstammen och vitlök blandningen till skålen och blanda. Fyll varje lock med denna färskost baserad fyllning och strö över lite mer parmesan. Placera på plåt och grädda i 5-7 minuter. Halstra i 2 minuter så topparna blir bruna och servera medan varm.
Tjanar 5.
Näringsvärde för 1 portion: 117 kcal, 9,8 g fett, 3,9 g kolhydrater med 0,4 g fiber och 1,8 g socker, 4,5 g protein; Netto kolhydrater: 2,1 g
Made from the Konjac yam, shirataki noodles are low carbohydrate, zero calorie noodle substitutes that are primarily constituted of soluble fibers and water. These traditional Japanese noodles have little to no flavor when eaten alone. While some people may be off-put by the smell of these noodles when raw, it has been shown that the soluble fibers that constitute the shirataki noodle are beneficial. Glucomannan, the water soluble fiber found in shirataki noodles, is known to play a significant role in blood sugar control and aid in weight loss. Glucomannan is known for its absorbing qualities as it can absorb up to 50 times its weight in water, allowing it to promote satiety and weight loss. Glucomannan also leaves the stomach and small intestine slower due to its high viscosity, resulting in a slower absorption rate of foods consumed with it and reducing the amount of insulin secreted after a meal.
When cooked properly, these noodles can be absolutely delicious! See recipe below for further instruction.
Pad Thai
Low Carb Pad Thai
Ingredients:
Pad thai sauce
2Tbsp Fish sauce
1Tbsp Tamari sauce
1/3c. Chicken broth
2Tbsp rice vinegar or white vinegar
3Tbsp erythritol
Pepper
1Tbsp Peanut butter, all natural, melted
Pad thai
1 Package of Shirataki noodles, angel hair (250g or a little less)
2 Cloves of garlic
1Tbsp Ginger, chopped
1 Green onion (separate green from white)
1 Egg, scrambled
1c. Chicken breast, chopped
1.5Tbsp Tamari sauce
1c. Bean sprouts
2Tbsp Peanuts, chopped
1Tbsp oil
Mix together all ingredients for the pad thai sauce. In a bowl, toss together the chicken breast and soy sauce. In a wok, at medium-high heat, add the oil and then garlic, ginger and whites of the green onion. Sauté until ready (1-2 min), then add in the chicken mix and a tbsp of the pad thai sauce, then push the chicken-spices mixture on the side and scramble the egg. Mix all together and add some more pad thai sauce. Remove the shirataki noodles from the package and rinse. Slowly toss under water and then press against strainer to remove all water. Add the noodles to the wok and add more pad thai sauce. Sauté for a couple of minutes until the noodles soak up the sauce. Remove from heat and fold in the bean sprouts. Serve with green shallots on top and chopped peanuts.
Bon appétit my Keto friends!
Serves 2.
Nutritional information for 1 serving: 277 kcals, 19g fat, 9g carbs with 2.3g fiber and 2g sugar, 18.2g protein; Net carbs: 6.7g
Shirataki nudlar, vad är de?
Tillverkad av Konjak jams, Shirataki nudlar är låga kolhydrater, noll kalorier nudel substitut som i första hand utgörs av lösliga fibrer och vatten. Dessa traditionella japanska nudlar har liten eller ingen smak när ätit ensam. Medan vissa människor kan vara off-lagt av lukten av dessa nudlar då rå, har det visat sig att de lösliga fibrerna som utgör Shirataki nudlar är bra. Glukomannan, är vattenlösliga fibrer som finns i Shirataki nudlar, kända för att spela en betydande roll i blodsockerkontroll och stöd i viktminskning. Glukomannan är känd för sina absorberande egenskaper som det kan absorbera upp till 50 gånger sin vikt i vatten, så att den kan främja mättnadskänsla och viktnedgång. Glucomannan även lämnar magen och tunntarmen långsammare på grund av dess höga viskositet, vilket resulterar i en långsammare absorptionshastigheten av livsmedel som konsumeras med den och att minska mängden insulin som utsöndras efter en måltid.
När kokta korrekt, kan dessa nudlar vara helt utsökt! Se recept nedan för vidare instruktioner.
Pad Thai
Ingredienser:
Pad thai sås
2 msk fisksås
1 msk tamari sås
1/3 kopp Kyckling buljong
2 msk risvinäger eller vit vinäger
3msk erytritol
Peppar
1 msk jordnötssmör, alla fysiska, smält
Pad thai
1 paket av Shirataki nudlar, angel hair (250 g eller lite mindre)
2 vitlöksklyftor
1 msk ingefära, hackad
1 grön lök (separat grönt från vitt)
1 ägg, scrambled
1 kopp Kycklingbröst, hackad
1.5 msk tamari sås
1 kopp Böngroddar
2 msk jordnötter, hackade
1 msk olja
Blanda ihop alla ingredienserna till pad thai sås. I en skål, blanda ihop kycklingbröst och sojasås. I en wok, på medelhög värme, tillsätt oljan och sedan vitlök, ingefära och vita i den gröna löken. Sautera tills (1-2 min), lägg sedan i kycklingblandningen och en msk av pad thai sås, tryck sedan kyckling-kryddor blandning på sidan och förvränga ägget. Blanda ihop allt och lägga till lite mer pad thai sås. Ta bort Shirataki nudlar från förpackningen och skölj. Sakta kasta under vatten och tryck mot sil för att ta bort allt vatten. Lägg nudlarna i woken och tillsätt mer pad thai sås. Fräs ett par minuter tills nudlarna suga upp såsen. Ta bort från värmen och lägga sig i böngroddar. Servera med gröna schalottenlök på topp och hackade jordnötter.
