KETO CRACKERS WITH ROSEMARY AND PARMESAN

 

Ingredients

• 2 cups sunflower seed flour
• ¾ cup finely grated Parmesan
• 2 tablespoon chopped fresh rosemary
• ½ teaspoon garlic powder
• ½ teaspoon baking powder
• ½ teaspoon salt
• 1 large egg
• 2 tablespoon melted butter
• Coarse sea sAlt

Instructions

• Preheat the oven to 300F.
• In a large bowl, combine the sunflower seed flour, Parmesan, rosemary, garlic powder, baking powder and salt.
  
• Stir in the egg and butter until dough comes together.
  
• Turn the dough out onto a large silicone baking mat and pat into a rough rectangle. Top with a large piece of parchment paper. Roll out to about a ¼ to ⅛-inch thickness, as evenly as you can. Remove the parchment
  
• Use a sharp knife or pizza cutter to score into 2 inch squares. Sprinkle with coarse sea salt. Transfer to a large baking sheet.
  
• Bake 40 to 45 minutes, or until the edges are golden brown and the crackers are firm to the touch. Remove and let cool completely before breaking apart. They will continue to crisp up as they cool.
  
• Recipe makes about 40 crackers, depending on how thinly you roll the dough.

Keto Corn Chips

Ingredients

• 200 g / 2 cups pre-shredded mozzarella
• 75 g / 3/4 cup almond flourground almonds work well too
• 2 tbsp psyllium husk or 2 tsp psyllium husk powder
• pinch salt
• optional: 1/4 tsp each garlic powder/onion powder/paprika

Instructions

• Heat your oven to 180 Celsius / 356 Fahreheit.
• Melt the mozzarella in the microwave (ca 90 sec-2 min). Alternatively, heat gently in a non-stick pot.
• Add the almond flour/ground almonds and psyllium husk plus the salt and spices, if using. Stir until combined, then knead until you have a smooth dough. 
• Separate the dough into 2 balls and roll out between 2 sheets of baking/parchment paper. Roll out as thinly as possible! The thinner, the crispier your tortilla chips will turn out. 
• Cut into triangles (I used a pizza cutter) and spread out on a sheet of baking paper so the tortilla chips don't touch.   
• Bake 6-8 minutes or until browned on the edges. Baking time will depend on the thickness of your tortilla chips. I baked mine in 2 rounds, plus a third round for the off-cuts

Spinach Balls

I have a long list of keto recipes to try. This is the first. I’m determined to have a range of options ready to go or in the freezer to keep us on track.

This was one easy because I used frozen spinach. I’d make it again and if they were dipped in a creamy dressing they would be great.

INGREDIENTS

6 cup fresh spinach leaves trimmed, washed (230 g) makes 2/3 cup (160g) packed cooked spinach

3 large eggs beaten

1 cup grated mozzarella or combo of parmesan and mozzarella (120g)

1/4 cup chopped fresh parsley or herb of your choice (optional but flavorsome!)

1 teaspoon garlic powder

1 teaspoon salt

1 cup almond flour (115 g)

2 tablespoon ground psyllium husk (12g)

INSTRUCTIONS

Preheat oven to  370 F (200 C).

Trim and wash the fresh spinach leaves.

Place the leaves in a large mixing bowl and cover with boiling water. Cover the bowl with a lid and set aside for 3 minutes.

Rinse the spinach with cold tap water. Drain and using your hands squeeze all the remaining water. You should measure 2/3 cup (160 g) of packed cooked spinach leaves. If you are using frozen spinach, defrost and measure this quantity.

Place on a chop board and finely chop the cooked spinach. Transfer into a mixing bowl.

Add beaten eggs, grated cheese, fresh herbs, salt, garlic powder, almond flour and psyllium husk . You can also add salt and pepper if your cheese is not very salty. I did not add salt.

Combine with a spoon until it forms a batter from which you are able to form balls.

If too moist add slightly more almond flour or crumb until easy to roll as ball with your hands.

Place the balls on a non-stick cookie tray covered with baking paper leaving half thumb between each bites. You should be able to make 22 spinach balls,

Seed crackers (gluten and dairy free)

Someone I worked with made a linseed cracker for morning tea and they were delicious. I found this recipe which had a number of different seeds in it and gave it a try.
They are really quick and easy to make.
I double the recipe and it spread easily over two oven trays. They could have been thinner - some were still a bit soft in the thick middle. I'd try a single recipe over one - one and a half trays.

I used baking paper over the top of the mixture to flatten it out.

The finished cracker is really nice on its own and even better with cheese and chutney.

Rather than using both chia and flax seeds you could use just half a cup of one. It is important to include one or the other because they are what break down and bind everything together.

Ingredients

½ cup	Sunflower seeds
½ cup	Pumpkin seeds
¼ cup	Sesame seeds
¼ cup	Poppy seeds
¼ cup	Linseed / flaxseed
¼ cup	Chia seeds
½ tsp	Salt
1 cup	Water
1 serving	Flaky sea salt, to sprinkle

Directions

1. Heat oven to 170C. Place all the seeds and the salt in a bowl, pour in water and mix to combine. Leave for 15 minutes for the chia and flax seeds to soften and bind everything together.
   
2. Tip out on to a baking paper-lined oven tray and spread out as thin as possible (around 4mm thick) and sprinkle with some flaky sea salt. Bake for 30 minutes.

1. Remove from the oven and slice into crackers, then return to the oven to cook for another 20-30 minutes until crisp and golden. Remove to a rack to cool then store in an airtight container.

Ketogenic low carb

one piece

Net carbs: 3 % (1 g)

Fibre: 1 g

Fat: 85 % (6 g)

Protein: 11 % (2 g)

kcal: 61