Tag: monya kilian palmer

Roast Garlic ‘Noodles’

I really want to encourage you to give shirataki (konjac) noodles a try if you have been a sceptic in the past. They never soften like pasta or rice, but these products are ZERO carbs, which means you can enjoy a delicious meal high in soluble fibre without a shred of guilt (once you get past the texture, but like all things in life, you get used to it!) Please see my instructions below on how best to prepare them to eliminate the bizarre packaging smell. I make many delicious sauces and casseroles to enjoy alongside our ‘noodles’ or ‘rice’, but here I made a delicious roast garlic butter and scattered over a generous pinch of dried chilli flakes for extra kick!
 

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Carbs 1.7g | Fat 26g | Protein 6.6g
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Irish Coffee

I am not sure why I waited so long to post keto Irish coffees, they bring back so many wonderful childhood memories when my parents would host dinner parties and I was in charge of shaking the cream for their Irish coffees. I always stayed up for that responsibility! My mom had one of those plastic retro cream shakers and my arm would ache from the consistent shaking! Anyway… Irish coffees are an indulgent end to a lovely meal on a weekend night, and I often prefer it to having a dessert. If you are very sensitive to caffeine and prefer not to have coffee at night, simply use decaf coffee. I bought these beautiful Irish Coffee glasses just for these, but we often use them for a creamy coffee topped with whipped cream (and Funnyman likes to use them to enjoy the keto milkshakes I make him!)
 

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Carbs 1.7g | Fat 20g | Protein 0.6g
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Easy Prawn Cocktail

This is just a quickie post to remind you about the quick and easy, classic prawn cocktail! I have gone proper eighties retro and served it on a bed of shredded lettuce, but it would be equally delicious over a half avocado! Funnyman and I had this as a quick desk lunch, but you could increase the yield (on the plugin facility below) to make more servings if you want to put this out an a low carb appetizer at your next dinner party – its almost too easy. I added Worcestershire to the sauce as it adds a depth of flavour, but do check the allergen list at the very bottom of this page. I served these beauties up in little dessert bowls because they were the perfect size!
 

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Carbs 2.7g | Fat 14g | Protein 15g
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‘Banana Bread’ (Keto)

I jumped on the “banana-bread-making-band-wagon” but did it KETO STYLE! These lovely, little slices were inspired like most sweet things I make: Funnyman hinted he wanted it! The macros are based on one slice (50g / 1.8oz) and they are just so lovely with a spread of butter! I must add – I have made this three times, and the one time I decided to photograph it, the centre collapsed a little. In all honesty, I still do not know why, but the bread was cooked through safely and still absolutely delicious! I hope you love it (PS – The slices freeze well if wrapped) xxx
 

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Carbs 2.3g | Fat 17g | Protein 5.5g
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Konjac Noodles with ‘Faux’ Truffle Pesto

A delicious, massively-flavoured keto ‘pasta’ dish where my homemade ‘faux’ truffle pesto is spooned through shirataki (konjac) noodles. This recipe serves 4, but if you choose to serve less people, simply adjust the ingredients using the plugin facility on the recipe below. Approximately 60g / 2.1oz of pesto is used per serving, if that helps.
 

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Carbs 2.9g | Fat 36g | Protein 3.4g
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Broccoli Fritters with Hot-smoked Salmon & Sour Yogurt

These broccoli fritters are surprisingly quick to throw together and make a great breakfast option when topped with fresh tomato and hot-smoked salmon. I love this drizzled with a sour yogurt (just plain yogurt mixed with lemon juice) before being generously seasoned. A scattering of chopped parsley will finish it perfectly!
 

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Carbs 5g | Fat 16g | Protein 25g
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Chicken with Spiced Red Pepper Cream (Keto)

I am either in my kitchen developing recipes (which I have thoroughly planned and thought through), OR I am fluttering about finding ways to use up leftover goods in my fridge and pantry before the Next Big Shop. The latter scenario is often my favourite because I am experimenting – and these playful, more relaxed nights can result in deliciously interesting creations! This recipe is an example of one of those nights. I had a half-jar of char-grilled roasted peppers* in the fridge, roast chicken pieces from the night before and some Ras el Hanout in the pantry which I had been meaning to play around with some more. This creamy, fragrant and dead-easy chicken ‘sauce’ can be served over your favourite ‘base’, like cauliflower rice, courgetti or shirataki (konjac) ‘fettucine’. Enjoy! xxx

*For those in other parts of the world, red peppers are also called red bell peppers or capsicum. The char-grilled / roasted kind are sold in all stores, usually in the anti-pasti section. They have been charred, then peeled before being stored in brine, usually in glass jars. They have a lovely smoky flavour.
 

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Carbs 5.5g | Fat 52g | Protein 25g
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Avocado, Lemon & Roasted Red Pepper Salad (Keto)

I had a jar of roasted red peppers* in the fridge and used them in this simple, yet delicious avocado salad where the zingy element of the lemon zest and juice steals the show! This will make a lovely side salad option to your protein (chicken, meat or fish). Alternatively, you could add boiled eggs, leftover grilled chicken pieces or even fresh mozzarella to create a more substantial main meal or ‘desk lunch’ option.

*For those in other parts of the world, red peppers are also called red bell peppers or capsicum. The char-grilled / roasted kind are sold in all stores, usually in the anti-pasti section. They have been charred, then peeled before being stored in brine, usually in glass jars. They have a lovely smoky flavour.
 

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Carbs 5.1g | Fat 21g | Protein 1.9g
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Soft Keto Buns

I cannot begin to explain how excited I am to share this recipe! I played around with dried yeast and managed to create soft bread rolls that are now becoming a regular thing in our home. Through many, many duds.. I realised some important things about dried yeast – most importantly is that if its been sitting on your pantry for many months – you may as well ditch it. I keep my little container of Allinson Dried yeast in the fridge now. You may have thought I have gone bonkers adding baking powder to a recipe already calling for yeast, (and I have tried it with and without), but it does give an additional boost. The smell the yeast brings is totally heavenly and the rolls are soft. More importantly – they taste JUST LIKE BREAD! Please do not try and omit or replace any ingredients – I cannot guarantee any success. I worked hard on these, please follow the instructions exactly. Bacon butties or Burgers, anyone? xxxx
 

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Carbs 6g | Fat 15g | Protein 8.9g
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Chocolate Cupcakes (Keto)

This is a simple, moist chocolate cupcake recipe which I topped with a sharp and creamy ‘frosting’ made with cream cheese, vanilla, cocoa powder and sweetener. Super simple and lovely to put out at your next Keto Afternoon Tea.
 

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Carbs 4.3g | Fat 23g | Protein 7.5g
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Hot-smoked Salmon Omelette (Keto)

This is a rich and filling omelette where I simply combined broken up pieces of hot-smoked salmon, soured cream and the all-important dill. I marked this under the breakfast category, but I think its suitable for any time of the day! Yum!
 

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Carbs 2.9g | Fat 44g | Protein 31g
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Choc-mint Ice Cream (Low Carb)

There is very little I need to say in this headnote, other than I am SO chuffed with the delicious choc-mint ice cream, and that I have a VERY happy husband! I invested in an ice cream maker several years ago, and it truly is the gift that keeps on giving! Homemade ice cream is dead-easy once you have mastered the technical bits, but you only need to get it right once (please follow the tips below) for a game-changing dessert that comes in at only 3.3g carbs per two scoops (100g / 3.5oz total) as pictured. I used 85% Lindt here and a peppermint extract I found on Amazon. Too delicious…
 

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Carbs 3.3g | Fat 32g | Protein 3.2g
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Keto Olive & Tomato Skillet Bread

I am having so much fun playing with dried yeast and keep coming up with delicious ways to make bread that actually TASTES AND SMELLS like bread! I hope you love these slices of olive and tomato bread which I make in a skillet because I needed something round to bake them in. Quick Tip: even though I advise storing your nut flours in the fridge to avoid rancidity, you should have all your ingredients at room temperature before beginning. Remember, dried yeast is not meant to be kept in the pantry: once opened, keep in the fridge. You will love the smell it brings to the ‘bread’ and I go further by adding some baking powder for additional boost!
 

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Carbs 3.8g | Fat 16g | Protein 6.8g
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Faux Truffle Pesto (Keto)

This “faux” truffle pesto is delicious over a juicy rib-eye steak, as pictured, however the steak is not included in the macros as you may want to stir this pesto through courgette or konjac noodles instead. Truffle-infused oil is used for that all-important truffle kick, but truffle can be a powerful flavour, so this batch is suitable for 4 people (at 60g / 2.1oz per serving). Its simply perfect for mushroom lovers and those foodies that have knowledge of the fifth “taste”: umami… because this pesto is packed with it!
 

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Carbs 2.3g | Fat 20g | Protein 2.5g
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Cinnamon Crunch Breakfast ‘Cereal’

Funnyman has been nudging me for months now to try and recreate his favourite cereal from LBK (Life Before Keto). I am not sure if its available in other parts of the world, or indeed if any of you remember it, but it is called CURIOUSLY CINNAMON (the one with the orange box). I got to work using my existing recipe for my crackers and replaced the seeds with shelled hemp seeds. I packed a LOT of ground cinnamon and sweetener into them and then partially baked them so I could cut them into small squares. After the second bake, I dried them out in my amazing Ninja Air Fryer (on the dehydrator setting), and I am thrilled it got the thumbs up from him. This recipe makes approx. four 40g servings (weight after drying out), so that’s his breakfast sorted for a few days! He loves it with unsweetened almond milk. Try it and let me know what you think! xxxx
 

– – – – – – PER SERVING – – – – – –
Carbs 3.7g | Fat 12g | Protein 8.3g
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