BAKING CAKES AND BISCUITS WITHOUT FLOUR AND SUGAR



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RECIPES

Coconut Macaroons

Preheat oven to 190 C (degrees celsius), grease flat baking tray

4 egg whites - whisk in narrow, high bowl until peaks form

½ cup xylitol - add slowly while whisking for another 2 minutes

2 ½ cups shredded/dessicated/grated coconut and

juice of half a lemon - fold into egg mixture with a wooden spoon. Use same spoon to place little individual macaroons on baking tray

Bake for 12 - 15 minutes, remove from tray, cool

Please note: macaroons will not be crunchy

Coconut Choco Icecream

Whisk one can good quality coconut cream with a few teaspoons real (not the sweetened variety) cocoa powder (experiment and decide how strong you want the chocolate taste to be) and two or three tablespoons Xylitol (again – experiment as you may like it sweeter or not so sweet). Whisk for a while, then fill into individual dishes, put into freezer for half and hour, take out and stir, put back into freezer. Take out 1 hour before eating and let it thaw at room temperature.

Hazelnut Muffins

Preheat oven to 190 C, grease muffin tray.

5 large eggs - separate and whisk egg whites until stiff

In a bowl whisk/beat egg yolks with a little water and

½ cup xylitol until creamy. Using a wooden spoon mix into this

2 cups hazelnut meal, then fold in the egg whites. Spoon into muffin tin

Bake for 12 mins (24 small muffins) or 15 mins (12 normal sized muffins). Remove muffins from tin, cool

Experiment with the following:

a) Add some cocoa powder or vanilla extract or frangelico liqueur or cinnamon or crushed pecan/walnuts/macademias to mixture

c) Add more xylitol for sweeter biscuits, or use half almond meal and half hazelmeal

d) To make biscuits pour mixture on flat baking tray and cut into squares after baking (same temperature but maybe only 12 mins).

Pecan Cinnamon Biscuits

Preheat oven to 190 C, grease flat baking tray

2 handfuls Pecan nuts – crush, add to this

2 eggs – mix well, add to this

3 teaspoons cocoa powder (unsweetened) and

3 heaped teaspoons Xylitol and

1-2 teaspoons cinnamon powder, then add some

Almond Meal until pastry thickens (1/2 – 1 cup)

Spread out on flat baking tray and

Bake at 190 C for 12 –15 mins, cut into squares, cool

Note: Before cooling you can cut out stars or other shapes

Baked Ricotta Cheesecake

Preheat oven to 190 C, grease round cake tin

5 large eggs – beat with a little water and slowly add

½ - 2/3 cups Xylitol, beat until creamy, stir into this

350 g smooth Ricotta Cheese (Pantalica brand tastes good) and juice of 1 lemon, mix until smooth, add to this

1 ½ cups Almond Meal, fill into cake tin

Bake at 190 C for about 35 mins (check - do not overcook)

Experiment by adding some blueberries, apple, banana, apricots, raisins or chopped nuts to cake mixture prior to baking

Berry Baked Cheesecake

Cake as above. Pour pastry into greased baking dish, sprinkle 1-2 cups of frozen mixed berries on top and gently mix into pastry with fork so berries are just covered. Bake as above.

Hazelnut Cream Cake

Preheat oven to 190 C, grease round cake tin

6 eggs – separate and whisk whites until peaks form, slowly add 20g Xylitol to whites, beat for another minute, then beat the egg

yolks with a little water and

80g Xylitol until creamy, use wooden spoon to fold into this

250g ground Hazelnuts and some crushed Macademia nuts (optional), fold in the eggwhite mixture, pour into cake tin,

Bake at 190 C for about 35 mins (check) or until done, take out of cake tin immediately, slice twice to make 3 layers, open up and let layers cool separately. When cool whip 300 ml of Pure Cream and just before it stiffens add to cream a handful of hazelmeal and a little xylitol (also nice is PORT added to the cream instead of nuts and xylitol). Use spoon to put cream between layers, use large knife to spread remaining cream on the outside and on top (for a very decorative cake you may need to whip some more cream), decorate the top with more cream and whole hazelnuts. Cool cake in fridge before serving.

(Note: For a sweeter cake add a little more xylitol).

Festive Cherry (Berry) Cake

sometimes called ‘Blackforest Cake’

(This cake is best if made the day before and kept in the fridge)

Preheat oven to 190 C, grease round cake tin

6 eggs – separate and whisk egg whites until peaks form, beat

egg yolks with a little water and

100g xylitol until creamy, use wooden spoon to add

250g Almond Meal and

5 teaspoons unsweetened Cocoa powder,

fold stiff eggwhites into this mix, pour into cake tin and

Bake at 190 C for about 35 mins (or until done), remove from tin, cut into 3 layers, cool layers separately. When cool whip

300 ml pure cream, spread bottom layer with cream and top with well drained sour cherries (Morello cherries), add some Kirsch (clear Schnaps – not liqueur) if you want, fill second layer with cream only and use remaining cream around edges and on top (if a decorative look is required whip more cream and use decorating tool, you could also grate some dark chocolate on top).

Note: Experiment with other berries and

if you don’t add the cocoa powder you can make a

Pineapple cake

using pineapple pieces and cream between layers or just make a

plain Almond Cake with no filling (add some crushed macademia nuts before baking and some Vanilla extract).

Add Rose Water for Marzipan

Pancakes (Ricotta)

3 eggs, place in bowl and mix with

125 g smooth ricotta (for example Pantaglia), add

some pure cream (to your liking,1-5 tablespoons), add

some almond meal (judge quantity to achieve a gooey consistency) and maybe some lemon juice or some xylitol

Pour three little pancakes into hot buttered pan, cook on med heat on one side until firm, then turn and cook other side. Serve with fresh berries and cream or any other way you like. You can exclude the ricotta if you wish and add another egg instead.

Apple Pancake (served Dutch style)

This is one large pancake for two people baked partly under the griller.

Heat butter in a large frypan (with heatproof or no handles) on med hotplate and add 1 large chopped apple. As apple cooks whisk 4 eggs with either 4 tablespoons yoghurt or 100ml coconut cream (or 100ml buttermilk or any kind of milk, or some pure cream.) Add 1 teaspoon cornflour and ½ cup (or more if you like) almond meal. Pour mixture over apples, turn off hotplate and turn on griller (on high). After 2-3 mins on hotplate place frypan under griller (quite close to heat), remove when pancake is golden brown (maybe 2-5 mins), shake pancake loose and slide out onto large plate. Cut into halves, sprinkle with a little Xylitol, or add honey (fruit, jam or whatever you like) on top.

Prawn Cakes (as an entrée for 4)

16 large green prawns, peel, wash thoroughly and dry on kitchen paper, in a bowl mix together

2 –3 eggs and

half to one full cup crushed Macademia nuts. Add the prawns and gently mix, do not tear prawns, stand. In a large frypan heat

3-5 tablespoons Macademia oil, pour in prawn mixture, cook for 2-3 mins then turn prawns over for another minute or so, do not overcook, serve immediately (Garnish with parsley)

Savoury Nutslice (main course, serve with green salad)

In a large frypan fry 1 large chopped onion in butter or oil, add 3 chopped tomatos (or tinned chopped tomatos), mix into this 2 cups crushed nuts (ie cashews,walnuts,pine nuts), 1 cup rolled oats, salt, a handful grated cheese (optional), 2-3 eggs, mixed herbs, put mix on greased oven tray or in pie dish and bake for 40-50 mins at 170 celsius,cut into 6 squares while hot, serve immediatlely. Note: don’t spread mix out too thinly while baking as it will dry out if too thin. Again, experiment with different herbs, different nuts and different quantities.

FEEL FREE TO COPY THESE RECIPES AND SHARE THEM WITH YOUR FRIENDS.

YOU MAY EVEN EMAIL ME OTHER GREAT LOW CARB RECIPES AND RECIPES WITH XYLITOL OR COCONUT. THERE IS A COCONUT FLOUR AVAILABLE NOW, I HAVE YET TO EXPERIMENT WITH IT. SO FAR I HAVE JUST ADDED SOME TO PANCAKES AND TO CAKE MIXES, I FIND IT VERY VERY DRY – SO LESS IS MORE IN THIS CASE.

A PERSONAL VIEW/COMMENT ON ‘LOW CARB’ EATING:

No diet is right for everyone and there are ‘horses for courses’.

You may need to design your own ‘diet’ based on your individual physiology (ie your blood group), health issues (ie some foods aggrevate some conditions), your aims (ie to shed excess fat) and your likes and dislikes (ie being vegetarian).

For example - if your aim is to shed excess bodyfat, eat initially (for 2-3 weeks) very few carbs, incl. sweets, until some fat is lost and your body has switched to fat burning mode (see Atkins). After that time modify the diet to suit yourself ie by adding more fruit, starchy vegetables and legumes, some low carb sweets now and then (eg cakes baked with xylitol), nuts, maybe the odd slice of wholemeal bread. I prefer to call this way of eating ‘LOW STARCH’ and not ‘low carb’, because you are reducing or omitting starches, grains and sugar, but not vegies, salads and fruits. Please use real butter instead of margarine, and olive oil and nut oils (for example macadamia oil) instead of vegetable oils - as margarine, most processed foods and foods cooked in vegetable oils contain transfatty acids (warped fat molecules) which are now being identified as a major contributor to heart disease and other major ailments. So, reduce or cut out sugar, processed foods, starches and unhealthy fats and feel the difference. I think it’s maybe what you don’t eat (rather than what you do eat) that can make all the difference. Some people suggest that low carb diets are difficult to follow for vegetarians. If you are a vegetarian, you too could possibly benefit from fewer starches, refined flour products, transfatty acids and from less sugar in your diet.

Note:

These are my personal experiences based on my own research and years of trial and error. I have no formal qualifications in cooking, diet, nutrition or biochemistry. Please use your own judgement or consult a professional if in doubt.

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