All posts by Rene Averett

Desserts, Recipes

Easy Cranberry Cake for the Holidays

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Photo: Cranberry Nut Cake

… or any other time you feel like eating it. I even like it for breakfast.

I found this recipe on Allrecipes.com and adapted it to both low carb and low sodium. The original recipe is called a Cranberry Pie, but it’s really a very moist cake. I’ve made it three times now, varying the third version to use 1 cup of apples in place of 1 of the cups of cranberries. I believe it will also make a great blueberry, raspberry, peach, or pear cake. The carbs will vary depending on the fruit you use. I also used pecans instead of walnuts, but either will work well with it, and I suspect almonds or macadamia nuts would be good also.

As a cranberry cake, it’s festive and delicious for an easy holiday meal dessert. Warm it up a little, then top it with a little whipped cream or ice cream.

Photo: Slice of Cranberry Cake

Low Carb Cranberry Nut Cake

1 cup Low Carb Flour
1 cup Sugar Substitute
1/4 teaspoon Salt
2 cups fresh Cranberries
1/2 cup chopped Walnuts or Pecans
1/2 cup Butter, melted
2 Eggs
1 teaspoon Almond Extract

Preheat the oven to 350 degrees (F.). Prepare a 8″ pie pan or a cast iron skillet or other oven-proof pan by lining the bottom with parchment paper, then spraying the bottom and sides with cooking spray.

In a medium-sized bowl, add the flour, sugar and salt and whisk together. Add the cranberries and nut, then stir to coat them with the flour.

In a small bowl, beat the eggs, then add to the flour mixture along with the melted butter and almond extract. Stir to mix the liquid into the flour, making sure to get all the flour mixed in. The batter may be thick, but if it is too thick to spread, add a little water.

Spoon the batter into the prepared pan and smooth to even it. Bake for 40 minutes or until a toothpick comes out clean when inserted in the middle.

Makes 8 servings.

Photo: Nutrition Info - Cranberry Nut Cake

Photo: Low Sodium Cranberry Cake

Low Sodium Cranberry Nut Cake

1/2 cup Almond Flour, finely ground
1/4 cup Coconut Flour
1 cup Sugar Substitute
2 cups fresh Cranberries
1/2 cup chopped Walnuts or Pecans
1/2 cup Vegetable Oil or Coconut Oil, melted
2 Eggs
1 Egg White
2 to 4 tablespoons Water
1 teaspoon Almond Extract

Preheat the oven to 350 degrees (F.). Prepare a 8″ pie pan or a cast iron skillet or other oven-proof pan by lining the bottom with parchment paper, then spraying the bottom and sides with cooking spray.

In a medium-sized bowl, add the almond and coconut flour, and sugar then whisk together. Add the cranberries and nuts, then stir to coat them with the flour.

In a small bowl, beat the eggs and egg white, then add to the flour mixture along with the oil and almond extract. Stir to mix the liquid into the flour, making sure to get all the flour mixed in. The batter may be thick, but if it is too thick to spread, add a little water. a tablespoon at a time to get the mixture to a spreadable consistency. When using coconut flour, it will absorb a lot of liquid, so add liquid, mix it in, then let it sit and add more if necessary.

Spoon the batter into the prepared pan and smooth to even it. Bake for 40 minutes or until a toothpick comes out clean when inserted in the middle. Let cool at least 10 minutes before removing. Nut flours are delicate and might break when you lift them out of the pan.

To flip to a plate, let the cake cool completely, then put the plate on top of the pan and turn it over. The parchment will allow it to release easily. Remove the parchment, then put another plate over the cake and flip it to get the top up. Serve with a low sodium whipped topping.

Makes 8 servings.

Photo: Nutrition Info - Low Sodium Cranberry Nut Cake

Breads, Recipes, Sandwiches

Can you make a good low carb yeast bread?

Image: Honey Wheat Bread

Nothing tastes as wonderful as homemade yeast bread directly out of the oven. It’s one of the things that isn’t found easily on a low carb lifestyle. So, I was excited to find a few recipes to make a loaf. While it requires some ingredients that aren’t available at your local grocery store and probably not even at a health food store, it’s worth the effort to order the special baking options to make a wonderful low carb yeast bread.

This recipe is actually a combination of two low carb ones I found – one for Carb Counters Low Carb Honey Wheat Bran Bread and one for  Keto bread. I played around with the ingredients to get the best -tasting balance and made a few rolls until I arrived at a bread I really like. Then I changed it a little to get a low-sodium version so my friend could have bread that works with her restrictions.

I’m including both recipes to make a loaf and halved it to make four sandwich rolls. I used vital wheat gluten, Carb Counters All Purpose Low Carb Flour, flax meal, and oat fiber to make the bread loaf, but I made the rolls without the all purpose flour. For the low sodium, I didn’t use any of the Carb Counters flour, but more of the wheat gluten and other flour.

If you are not eating gluten, you could substitute LC Foods Gluten-free Baking Flour or soy flour for the Vital Wheat Gluten,  but the net carbs will go up about two per slice on the latter.  I have not tried this with either almond flour or coconut flour, but I don’t think they will hold together sufficiently to work. Also, the dough might not rise as much with the substitutions.

Most all of the ingredients are available through Amazon, although better deals might be found at other online sources, such as Netrition.com, LC Foods, and other places that sell health food products.

Honey Wheat Bread and Rolls

Bread Ingredients

2 tablespoon Active Dry Yeast
1 cup warm water
2 teaspoons Sugar-Free Honey
2 Eggs, beaten
2 tablespoons melted Butter
1/4 cup Oat Flour
1/4 cup Wheat Bran
3/4 cup Vital Wheat Gluten Flour
1 cup DCC All Purpose Flour
1/4 cup Flax Meal
1/2 teaspoon Xanthum Gum
1/8 teaspoon Salt
1 teaspoon Sugar Substitute

Prepare a small bread loaf pan by putting parchment paper on the bottom, then spray the bottom and sides with cooking spray.

In a small bowl, add warm water, yeast, and honey and stir. Let sit about five minutes for the yeast to bloom. If it doesn’t look frothy, then your yeast is dead. Get more yeast and start over.

In a large bowl, add all the dry ingredients and whisk together. If you want to add garlic powder, or other seasoning to the bread, add it with the dry ingredients. If you want a sweet bread, add more sugar substitute and cinnamon.

Add the yeast mixture, eggs, and oil to the flour and stir to mix it in. If the dough is too dry to absorb all the flour, add a little more warm water. Once you mix in all the flour, knead the dough for two to three minutes until it is smooth and elastic. Shape the dough into a loaf and place in the bread pan. Cover with a piece of plastic wrap sprayed on one side with baking spray and put the spray side facing the dough. Put in a warm place to rise. Let rise from 40 minutes to an hour until the dough has doubled in size.

Preheat oven to 350 degrees (F.)

Bake bread for 30 to 35 minutes until golden brown and the bread is firm when you press on the middle. Let cool a few minutes before removing from the pan.

Makes 10 slices.

For the Sandwich Rolls:

1/4 cup Carb Counters™ All Purpose Low Carb Flour
1 cup Gluten Flour
2 tablespoons Flax Meal
1/4 cup Oat Fiber
1 tablespoon Xanthum Gum
1 tablespoons melted butter
2 teaspoons Sugar-Free Honey
1/8 teaspoon salt
1 tablespoon active dry yeast
3/4 cup warm water
1 teaspoon Mrs. Dash Garlic and Herb seasoning (optional)

Follow the instructions above for the bread, except omit the eggs.

Prepare four wells of a muffin-top pan by covering each round with parchment paper, then spray the bottom and edges. Or you can also use pot pie tins to make the rolls or free shape them on a parchment-paper-covered baking sheet.

Mix the bread and knead the dough until smooth and elastic. Separate the dough into four equal-sized pieces. Shape the first piece into a round for the roll and put in the middle of one of the pan wells or on the baking sheet. Repeat with the other four pieces. Set in a warm place to rise, cover the dough with plastic film that has been sprayed with baking spray.

Let dough rise about one hour until doubled. Preheat oven to 325 degrees (F.) Bake rolls for 12 to 15 minutes until they are browned and firm in the middle. Let cool about five minutes, then remove the rolls from the pan.

Picture: Wheat bun for sandwich

If you want to make hot dog buns, then shape the rolls into 1-1/2 inch wide logs about 5 inches long. Let rise as above, then bake.

Makes 4 rolls or buns.

Nutrition Info: Honey Wheat Bread & Buns

Photo: Low-sodium yeast buns

Low-Sodium Honey Wheat Bread

This is the same basic bread recipe without the salt and the eggs. Add more water to make up for the egg.

2 teaspoons Sugar-Free Honey
2 tablespoon Active Dry Yeast
1 cup warm water
1/4 cup Oat Flour
1/4 cup Wheat Bran
1 1/2 cup Vital Wheat Gluten Flour
1/4 cup Flax Meal
1/2 teaspoon Xanthum Gum
1 teaspoon Sugar Substitute
2 tablespoons melted Butter
1 Egg

Prepare a small bread loaf pan by putting parchment paper on the bottom, then spray the bottom and sides with cooking spray.

In a small bowl, add warm water, yeast, and honey and stir. Let sit about five minutes for the yeast to bloom. If it doesn’t look frothy, then your yeast is dead. Get more yeast and start over.

In a large bowl, add all the dry ingredients and whisk together. If you want to add garlic powder, or other seasoning to the bread, add it with the dry ingredients. If you want a sweet bread, add more sugar substitute and cinnamon.

Add the yeast mixture, egg, and oil to the flour and stir to mix it in. If the dough is too dry to absorb all the flour, add a little more warm water. Once you mix in all the flour, knead the dough for two to three minutes until it is smooth and elastic. Shape the dough into a loaf and place in the bread pan. Cover with a piece of plastic wrap sprayed on one side with baking spray and put the spray side facing the dough. Put in a warm place to rise. Let rise from 40 minutes to an hour until the dough has doubled in size.

Preheat oven to 350 degrees (F.) Bake bread for 30 to 35 minutes until golden brown and the bread is firm when you press on the middle. Let cool a few minutes before removing from the pan.

Makes 10 slices.

Low Sodium Wheat Rolls

3/4 cup Warm Water
1 tablespoon Active Dry Yeast
1 teaspoon Sugar-Free Honey
3/4 cup Vital Wheat Gluten Flour
2 tablespoons Ground Flax Meal
1/4 cup Oat Fiber
2 teaspoons Olive Oil or Coconut Oil
2 teaspoons sugar substitute
1/2 teaspoon Xanthum Gum
1 teaspoon Mrs. Dash Garlic and Herb Seasoning (optional)

Prepare four wells of a muffin-top pan by covering each round with parchment paper, then spray the bottom and edges. Or you can also use pot pie tins to make the rolls or free shape them on a parchment-paper-covered baking sheet.

Mix the bread and knead the dough until smooth and elastic. Separate the dough into four equal-sized pieces. Shape the first piece into a round for the roll and put in the middle of one of the pan wells or on the baking sheet. Repeat with the other four pieces. Set in a warm place to rise, cover the dough with plastic film that has been sprayed with baking spray.

Let dough rise about one hour until doubled. Preheat oven to 325 degrees (F.) Bake rolls for 12 to 15 minutes until they are browned and firm in the middle. Let cool about five minutes, then remove the rolls from the pan.

If you want to make hot dog buns, then shape the rolls into 1-1/2 inch logs about 5 inches long. Let rise as above, then bake.

Makes 4 rolls or buns.

Information: Low Sodium Bread and Rolls

Main Dish, Recipes, Vegetables & Salads, Vegetarian

Vegetable Dinner Dish with Zing

Photo: Garden Vegetables with Cheese

For a quick, but tasty meatless meal, this easy skillet dish comes together in about thirty minutes. Starting with a frozen vegetable base, you can stir fry it, add in the fresh vegetables, make a cream sauce with cheese, and serve three people. If you want, you can make a flat bread, like this one, to go with it.

If you’re not worried about staying meatless, you can add in sliced sausages, bacon, or ham. Or you can add in shrimp and still count it as meatless.

The key in this is having the celery root peeled and cubed before you begin cooking. It will take the most time of any of your prep. But it brings a slight celery flavor along with a texture similar to potatoes, that gives this dish a unique, but delicious component. If you want to skip this, you can replace with sliced celery or chopped turnips.

I used cheddar cheese, but you can vary with other ones to change the flavor of the dish slightly. If you use an Italian cheese, change the seasonings to an oregano mix to bring in that flavor profile. With Mexican cheese, add in more chili spice to give it more bite.

Garden Vegetables with Cheese Sauce

1 10–oz package frozen Cauliflower, Broccoli & Carrot Mix
1 cup Celery Root, cubed into 1/2″ inch pieces
1/2 cup Asparagus, chopped
1/2 tablespoon Olive Oil
1 teaspoon Minced Garlic
1/2 cup Vegetable Broth or Better than Bullion Vegetable base
1/4 cup Heavy Cream
1/2 cup Cheddar Cheese
1 teaspoon Low Carb Flour or Corn Starch
1 teaspoon Seasoning Salt or Mrs. Dash
1/4 teaspoon Red Pepper Flakes
1/4 teaspoon Black Pepper

Partially cook the frozen vegetables in a microwave so they are defrosted. Cook the cubed celery root for 1 minute in the microwave. This will speed up the cooking time on the stove.

In a medium skillet, heat the olive oil over medium high heat and add the garlic. Cook for about 20 seconds, then add the vegetables to the pan. Stir and cook the vegetables for a few minutes, then add the vegetable broth and bring to a boil, then lower the heat to simmer. Add seasoning and let cook for about ten minutes until the vegetables begin to soften.

In a cup, add 1/4 cup water and flour or corn starch, then stir to mix. Add the cream to the pan, then add the water mixture. Stir into the vegetables. This will begin to thicken after a few minutes. Add the cheese and stir in to make the cheese sauce. Cook a few minutes until it’s a thick sauce, then serve.

Makes 3 servings.

Image: Nutrition Info for Garden Vegetables

Desserts, Recipes

Apples and Cinnamon Equal Fall Favorite

Photo: Apple Upside-down cake

So, a couple of weeks ago, I spotted a recipe on the social media for an apple upside down cake. It looked fabulous, which prompted me to quickly convert it to a low carb version. Like all baking recipes, the challenges come in with the flour, the sweetener, and the higher carbs of the fruit used. Luckily, I have a low carb flour that I really like for making cakes, Dixie Carb Counters All Purpose Flour. It’s a finely milled flour and mixes into the recipe easily. While it’s not readily available at your grocery store, it can be ordered. I get my supply from Netrition.com, but you can also order from DCC.

If you want to try this with more available flour options, try almond flour mixed with either coconut flour or soy flour. If you use this option, use 1/2 cup almond flour and 3 tablespoons coconut flour and add an extra egg white.

For the brown sugar, the lowest carb option is Swerve Brown Sugar, and it happens to be the one most like brown sugar. You can get a Splenda Brown Sugar mix, but it has a higher carb count.

I cut the recipe in half, so it makes four servings, or six if you prefer a smaller piece. Since I am only cooking for two people, I tend to cut most recipes to half-size. You can easily double the amount and make a larger cake.

Caramel Apple Upside-Down Cake

FOR THE APPLES
1/4 cup lightly packed Swerve Brown Sugar
2 tablespoons Butter
1/2 teaspoon Vanilla Extract
1/4 teaspoon Ground Cinnamon
Pinch Kosher Salt
1 apple, cored, and sliced 1/2″ thick

FOR THE CAKE
Cooking spray
3/4 cup plus 2 tablespoons Low Carb Flour
3/4 teaspoon Baking Powder
1 teaspoon Ground Cinnamon
1/2 teaspoon Salt
1/4 teaspoon Ground Nutmeg
1/4 cup Butter, softened
1/2 cup Sugar
1/4 cup lightly packed Swerve Brown Sugar
1 large Egg
1/2 teaspoon Vanilla Extract
1/4 cup plus 2 tablespoons Unsweetened Almond Milk

Preheat oven to 350° (F). Spray a small loaf pan or 6″ square pan with cooking spray.

Core, peel, and slice apples. (If the apples are thin skinned, you can leave them on.)

Over medium heat, add brown sugar, butter, vanilla, cinnamon, and salt and melt, stirring. Continue to cook and stir about two minutes until the mixture begins to thicken. Pour the sauce into the bottom of the prepared pan, spreading it around evenly. Layer the apples over the top of the sauce.

In a large bowl, whisk together flour, baking powder, cinnamon, salt, and nutmeg. Add the egg and vanilla and mix together. Spoon half the dry ingredients into the wet ingredients, beating until combined. Pour in almond milk and mix until it’s blended in, then add remaining dry ingredients and hand stir to mix completely.

Spread the batter over the apples. Bake for about 40 minutes and test with a toothpick in the middle. If it comes out clean, remove from the oven. If the toothpick is sticky, cook another 5 to 10 minutes until it is clean. Let the cake cool about 15 minutes then invert onto a serving plate and let cool completely before slicing. Serve with a bit of whipped cream if you wish.

Makes 4 servings.

Image: Nutrition Info for Caramel Apple Cake

Main Dish, Recipes, Seafood

Seafood on Meatless Monday is okay

Photo: Scallops and Zucchini crepes

If you like seafood, then it’s okay, according to my sources, to have it on “Meatless Monday,” but if you don’t feel free to substitute another vegetables into this lovely recipe for scallops and vegetable crepes. I wanted to make Coquilles Saint Jacques, a deliciously wonderful creamy dish with scallops, mushrooms, and wine, but I didn’t have all the ingredients. So I settled for this light, but delicious dish of crepes with scallops and zucchini.

Making crepes can be a hit or miss situation. I don’t make them often enough to perfect six at a time, so usually, I can figure on one or two of them being unusable.  It takes a bit to get the temperature of the skillet just right and to pour the right amount of batter, even though you’re sure you put in 1/4 cup. So don’t be discouraged if your first one comes out a little messy. The dog will probably like it.

I used a small copper skillet to make mine. It’s the omelet pan size, so it’s perfect for a six-inch crepe. Getting flipped it another issue. You have to let the batter cook long enough that it moves on the pan easily, then gently slide the spatula — one without any raised edges– under the crepe and turn it over.

The filling uses scallops and zucchini, but you can substitute in other vegetables for the scallops or zucchini if you wish. Mushrooms, butternut squash, kohlrabi, turnips, spinach,  and kale are a few possibilities. For this recipe, I used CarbQuick as my flour, but you can use any other low carb flour. Almond flour will probably not work as a thickener, so I wouldn’t suggest it.

I used a hard Romano cheese so I could use the hand cheese grater, but you can purchase it already grated.

 

Scallops with Zucchini and Cream Sauce


Photo: Crepes with scallops and asparagus

For the Crepes:

2 Eggs
1/2 cup Low Carb Flour
1/4 cup Almond Milk
1/4 cup Vegetable Stock
1/4 tsp Salt
1 tbsp Melted Butter
1/2 teaspoon Mrs. Dash Herb and Garlic Seasoning

For the Filling:

1 tablespoon Butter
1 tablespoon Low Carb Flour
1/4 cup Heavy Cream
1/8 cup Water or Wine
1/2 cup Zucchini, chopped
1 teaspoon Onion Flakes
1/2 teaspoon Herb Seasoning
8 oz. Sea Scallops, rinsed and drained
1/8 cup Romano Cheese, grated

Make the crepes:

In a blender or drink mixer, add eggs, low carb flour, almond milk, stock, salt, seasonings, and melted butter. Pulse until mixed, then blend to get any lumps out. If batter is too thick — it should be pourable — then add a little water until it is fairly thin, Put in the refrigerator about an hour.

Heat a non-stick 6 or 8-inch skillet or a 8-inch cast iron skillet on medium high heat. Add a little cooking spray. Put the batter jay back on the blender and pulse a couple of times to remix and check the consistency. Add a little water if needed.

Pour 1/4 cup of batter into the skillet, then lift it and swirl it around until it coats the bottom evenly. Cook the crepe for 2 to 3 minutes, checking to see if it is drying on the top and that the bottom is not getting too brown. When the crepe is done enough, it should slide without too much effort. Use a spatula to carefully flip the crepe over. Cook the back side for 1 minute. Remove to a plate, place a piece of wax paper on top and cook the next crepe. Repeat. Batter should make six crepes.

Make the filling:

In the skillet or a sauce pan, melt butter over medium heat, then add the flour, stirring until it is mixed in. Add the cream and stir it to make a creamy sauce. Add the water or wine and stir together. Add in the zucchini, onion flakes, and seasoning. Cook a few minutes until the sauce thickens. Add the scallops and cook for 5 to 8 minutes, depending on the size of the scallops, until they are done all the way through. Don’t overcook as they will get rubbery.

On a plate, place one of the crepes, add 2 tablespoons of filling, fold it into a roll, then place seam side down on a serving plate. Repeat with three more crepes. Put shredded Romano cheese over each crepe.

Recipe makes four filled crepes. You have two extra crepes (if they all came out successfully). These are smaller crepes, so two filled crepes is a good serving portions. Each filled crepe is 4.1 grams of carbs, so both are 8.2 grams per 2 crepe serving.

Hint: You can make this same recipe with shrimp, lobster, or diced chicken in place of the scallops.

Image: Crepes Nutrition Info Image: Scallops filling nutrition info