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dessert

PALEO/KETO BROWNIES

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Looking for some gluten free brownies that can be made paleo friendly, as well as keto friendly? Then I’ve got just the right recipe for you. I love baking these during the weekend and enjoy them as a dessert after my meal.

Now, you’re probably wondering how these brownies can be paleo friendly as well as keto friendly. The answer lies in the sweetener. In the paleo ones, I use a small amount of coconut sugar, whilst in in the keto ones, I use brown erythritol.

For the ingredients

The flour: to replace the regular grain flour, I used almond flour. This is a great alternative to bake with on a keto or paleo diet. I tried making these with coconut flour before but they turned out pretty dry. So in this recipe I only use almond flour. Which helps making them nice and moist.

The chocolate: In a regular brownie recipe you use dark chocolate, but for convenience I used raw cacao powder, and it works great! That’s one of the factors that makes this recipe so easy and fast to prepare. No double boiler is needed. Yay! It’s also very healthy because you get all the cacao benefits, without the additives that are sometimes being used in chocolate bars.

The sweetener: The sweetener you use will determine if these brownies will fit into your diet or not. If you’re on a paleo diet, you can use coconut sugar. In this recipe I use 1/3 of a cup and for me that’s enough sweetness.

If you’re on the ketogenic diet, coconut sugar will need to be replaced by a sugar alternative, because using regular sugar or coconut sugar, can raise your blood sugar and for some people even knock you out of ketosis. For this recipe you can use golden erythritol, or regular granulated erythritol, or even monkfruit. Whichever is your favourite sweetener to use. In this recipe you’ll use 1/2 cup of this sweetener.

PALEO / KETO BROWNIES RECIPE

INGREDIENTS
– 1 cup almond flour
– 1/4 cup raw cacao powder
– 1/3 cup coconut sugar (paleo version) or 1/2 cup brown granulated erythritol (keto version)
– 1 tsp baking powder
– 1/2 tsp sea salt
– 1/3 cup melted coconut oil
– 3 tbs water
– 2 eggs
– 1 tsp vanilla extract
– Some pecans to add on top (optional)

INSTRUCTIONS
1. Preheat the oven to 350F or 175 C.
2. Line parchment paper in a square 8 inch pan.
3. In a large bowl, mix the dry ingredients: almond flour, cacao powder, sweetener, baking powder and salt.
4. In a small bowl, add the wet ingredients (coconut oil, water, eggs and vanilla extract) and mix.
5. Add the wet ingredients to the dry ingredients and mix until you have a smooth batter.
6. Spread the batter evenly in the pan, add some cut pecans on top (optional) and bake for 10- 15 minutes in the oven. The longer you bake the brownies, the less gooey they will be. Check once in a while to have the desired consistency.
7. Let cool down and take the complete cake out of the pan with the parchment paper.
8. Cut into squares.

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dinner

CHICKEN SKEWERS WITH PEANUT BUTTER SAUCE

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This is a combo you must try if you are a peanut butter fan, just like I am. I never would have thought to combine peanut butter sauce with chicken skewers, but I had this in a restaurant a while ago, and I had to make this in a way that is keto friendly so I could enjoy these flavours again without the gain!

So I looked up the original recipe, made some adjustments, and figured out how to make it keto. My daughter and myself love this combo. It tastes absolutely amazing at 7 grams of net carbs per serving! This recipe is also dairy free.

Tips for making this recipe

Start by preparing the chicken skewers. I used 2 chicken filets which I cut in squares and then pinched onto the skewers. I then made the marinade and brushed this onto the skewers. You can also place the chicken squares into a ziplock bag and then add the marinade. This way you can let the chicken soak in the marinade overnight, so they taste more intense.

I fry the chicken skewers in a pan first, so they have that ‘crispy-like’, outside. Then I bake them in the oven so the inside gets baked nice and tender. You can also just fry them in the pan completely if you’re not into using the oven or you can even bake them on a barbecue.

For the peanut butter sauce I used full fat coconut milk (80%). If you can’t find coconut milk, you can also use coconut cream.

CHICKEN SKEWERS WITH PEANUTBUTTER SAUCE RECIPE

INGREDIENTS

For the chicken skewers

  • 2 Chicken filets
  • 2 tbsp Coconut oil (melted)
  • 1 tsp Paprika powder
  • 1 tsp Garlic powder
  • 1/2 tsp Sea salt
  • 1/4 tsp Black pepper
  • Pinch Turmeric powder
  • Pinch Cayenne pepper
  • 1 tbsp Coconut oil (to fry the skewers)

For the peanut butter sauce

  • 1 cup Full fat coconut milk
  • 4 tbsp Peanut butter
  • 2 tbsp Coconut aminos
  • 1 tbsp Brown erythritol
  • pinch Sea salt

INSTRUCTIONS

For the chicken skewers

  1. Preheat the oven to 400 F.
  2. Start by making the marinade for the chicken skewers: in a cup, add the melted coconut oil and listed spices. Mix with a brush or spoon.
  3. Cut the chicken filets into squares and season with some salt and pepper to taste.
  4. Place the chicken squares onto the skewers, place them on a plate and marinate them with the prepared mix using a brush.
  5. In a large pan, melt the coconut oil on medium to high heat. Fry the chicken skewers on both sides until they are golden brown.
  6. Transfer the fried chicken skewers onto a baking sheet and place in the oven for 10-15 minutes.

For the peanut butter sauce

  1. While the chicken skewers are baking. Prepare the peanut butter sauce.
  2. Add the coconut milk to a small pot or sauce pan on medium to low heat.
  3. Add the peanut butter, coconut aminos, erythritol and salt.
  4. Let the sauce simmer until it’s thick and creamy for about 5 minutes.
  5. Serve together with the chicken skewers (and your favourite low carb veggies).

NUTRITION:

1serving Calories: 644kcal | Carbohydrates: 7g | Protein: 31g | Fat: 54g 

Note: 1 serving size equals 1 chicken filet (on the skewers) and half of the peanut butter sauce. 

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bread

GLUTEN FREE NUT BREAD

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If there’s one thing you’ll probably miss on a gluten-free diet, it’s bread. Luckily there are several substitutes that are just as delicious and are easy to prepare. Like this nut bread! It’s keto and paleo friendly, gluten free and dairy free.

This bread is just so easy to prepare you can even make it together with your kids. All you’ll need is a variety of nuts and seeds, eggs and some coconut oil.

KETO / PALEO BREAD

INGREDIENTS

  • 1 1/2 cup almonds
  • 1 1/2 cup pumpkin seeds
  • 1/2 cup ground flaxseed
  • 1/2 cup sesame seeds
  • 1/3 cup pine nuts
  • 1/3 cup pecans
  • 2 teaspoons sea salt
  • 6 eggs
  • 1/3 cup coconut oil

INSTRUCTIONS

  1. Preheat the oven to 150 C / 300 F.
  2. Line out some parchment paper into a baking tin.
  3. Add all the nuts, seeds and salt into a large bowl and mix with a spoon.
  4. In a separate bowl, whisk the eggs.
  5. Add the eggs and melted coconut oil to the mixture and mix with a spoon.
  6. Transfer the mixture to the baking tin and bake in the oven for 1 hour.
  7. Let the bread fully cool down before slicing.
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