Ketolicious Poppy and Sesame Seed Bagels

 

Most everyone loves bagels, but, being a native New Yorker, I found buying bagels in California was nearly always a grave disappointment. The lox here were often wonderful, but pairing them with the bland textureless bagels was something I couldn't bring myself to do more than a handful of times. Making regular bagels at home is an arduous task, so I never did until now and I have to say these crazy keto bagels are fantastic and soooo simple to make! They have the same crusty exterior with the dense chewy interior that my old H&H Bagels of yore had. However, unlike bagels made with wheat flour, you can’t eat more than one. The mozzarella-almond flour-egg based dough is too filling! The dough is essentially the same as the fathead pizza crust dough - just with a bit more baking soda and flour. These bagels are incredibly easy to create and bake... no boiling, just mix the ingredients together with a spatula, knead with hands anointed with plenty of olive oil, bake for 15-20 minutes on parchment & voila . Your home will be perfumed with mouth-watering yeasty aromas and your table graced with fresh hot bagels which store and reheat well, so you can make them ahead of time. Using a Silpat or parchment paper (see both with raw bagels below) is absolutely essential for this dough. It is exceedingly sticky and will adhere to anything else - even aluminum foil - when baked, so invest in one of the two. This recipe will make 4 bagels.

Ketolicious Poppy and Sesame Seed Bagels

Ingredients:

• 1-1/2 cups almond flour
• 1-3/4 cups grated low-moisture mozzarella
• 1 egg, beaten - room temperature
• 2 oz. cream cheese
• olive oil as needed
• 1.5 tsp baking powder
• 1 tsp ground psyllium husk
• 2 tsp active yeast, dissolved in just under 1/4 cup warm water for 10 minutes or until foamy and proofed
• 1 pinch of coconut sugar (to proof the yeast)
• sesame seeds, to taste
• poppy seeds, to taste
• egg wash (1 egg beaten with a tablespoon of water)

Instructions:

1. Preheat oven to 430F and prepare a pizza stone, sheet pan or baking sheet with parchment paper.
2. Combine the almond flour, baking powder, and ground psyllium husk and mix well.
3. Add mozzarella and cream cheese to a microwaveable bowl and microwave in 45 second increments until the cheese is completed melted and forms a ball of dough after you stir it with a spatula. Should go through about 2 cycles.
4. Add the proofed yeast, and work it in well with the spatula, then add the beaten egg to the bowl and vigorously mix it in with your spatula or use your hands, just make sure the egg is fully incorporated into your dough.
5. Grease your hands with plenty of olive oil. You will want to make four balls of dough. Roll them each into a ball and gently push a finger through the center to make a nickel sized hole. Place on parchment paper and repeat on the other three bagels. Make sure the bagels are two inches apart.
6. Place sesame and poppy seeds into a bowl.
7. Use egg wash to brush the bagels on both sides and encrust both sides with seeds by dipping into bowl of mixed seeds.
8. Bake for 15 minutes, or until a nice golden brown forms on top.
9. Let cool for 10-15 minutes and then slice, add your favorite toppings, and enjoy!

Keto Kung Pao Shrimp with Zucchini and Shirataki Noodles

I guess I’d call this Kung Pao Shrimp Lo Mein except there is no such dish. The Shirataki noodles are Japanese and made from tofu and glucomannan, a type of fiber that comes from the root of the konjac plant which make them 100% Ketogenic! Konjac grows in Japan, China and Southeast Asia. It contains very few digestible carbs —  most of its carbs come from glucomannan fiber.

“Shirataki” is Japanese for “white waterfall,” which describes the noodles’ translucent appearance. They’re made by mixing glucomannan flour with regular water and a little lime water, which helps the noodles hold their shape. The mixture is boiled and then shaped into noodles or rice-like pieces. Shirataki noodles contain a lot of water. In fact, they are about 97% water and 3% glucomannan fiber. They’re also very low in calories and contain no digestible carbs. A variety called tofu shirataki noodles is very similar to traditional shirataki noodles, but with added tofu that provides a few additional calories and a small number of digestible carbs.  Glucomannan is a highly viscous fiber, which is a type of soluble fiber that can absorb water to form a gel. In fact, glucomannan can absorb up to 50 times its weight in water, as reflected in shirataki noodles’ extremely high water content.

Trusted SourceThese noodles move through your digestive system very slowly, which helps you feel full and delays nutrient absorption into your bloodstream (2

Trusted Source

In addition, viscous fiber functions as a prebiotic. It nourishes the bacteria living in your colon, also known as the gut flora or microbiota. In your colon, bacteria ferment fiber into short-chain fatty acids, which can fight inflammation, boost immune function and provide other health benefits. Since a typical 4-ounce (113-gram) serving of shirataki noodles contains about 1–3 grams of glucomannan, it’s essentially a calorie-free, carb-free food. And, most importantly, it tastes wonderful! You'd be hard-pressed to believe these noodles had no starch. 

Trusted Sourc, Trusted Source5Trusted SourcA recent human study estimated that fermenting glucomannan to short-chain fatty acids produces one calorie per gram of fiber.

Trusted SourcSince a typical 4-ounce (113-gram) serving of shirataki noodles contains about 1–3 grams of glucomannan, it’s essentially a calorie-free, carb-free

Kung Pao Shrimp with Zucchini and Shirataki Noodles

This dish is pure California Fusion. I used what I had. If I had Chinese Black Vinegar, hoisin sauce, oyster sauce, and Sichuan peppers, I would have used them, but I didn’t. I used white pepper and cardamom to approximate the fragrance of the Sichuan peppers and a Serrano for heat. I subbed in balsamic vinegar for Chinese black vinegar, and just went ahead and had nothing to replace the oyster and hoisin sauce. I do not use a thickener for the sauce, instead I reduce it. It is important to have everything assembled ahead of time, preferably in their own bowls, so when it's time for stir-frying everything can be quickly added to and removed from the pan as needed. When first adding an ingredient to the hot pan, let it set in the oil for a minute or so, before stirring it... this will give it a nice caramelized exterior & add to the pan fond and the wok hay. Wok hay is a Cantonese phrase used to describe a particular essence and aroma that is created in a dish when authentic stir-frying is performed. “Hay” means “energy” or “breath”; therefore, “wok hay” means “the energy or breath of a wok”. By properly and skillfully cooking food in a well-seasoned wok over extremely high heat, a stir-fry will obtain concentrated flavors that have a particular essence and aroma. Stir-fried dishes, especially in the Canton area of China, are judged on whether or not they contain this highly-revered “wok hay”.

Ingredients:

• 1 lb of shrimp, shelled and deveined
• 1 large knob of ginger (about 2 inches), minced
• 3 garlic cloves, smashed and minced
• 1 Serrano chili, minced
• 3 zucchini, cut into thirds and diced
• 1 large red bell pepper, diced
• 4 scallions, minced
• 1/3 cup peanuts
• 1 Tbsp garlic-chili sauce, or to taste
• Sriracha sauce, to taste
• 1-1/2 tsp toasted sesame oil
• a few splashes of rice wine vinegar
• a few splashes of low-sodium soy sauce
• a few splashes of balsamic vinegar
• a few splashes of stock (chicken, fish, or vegetable)
• 1 tsp white pepper
• 1 tsp ground cardamom
• refined peanut oil for frying
• 1 tsp baking soda
• 1 tsp almond flour
• 2 8oz packages of Shirataki noodles, rinsed in colander, drained, and set aside
  
  
  
  
  
  
  
  
  

Instructions:

1) Combine shrimp, sesame oil, 1/3 of the ginger, 1/3 of the garlic, 1/3 of the scallions, sriracha sauce, a splash of soy sauce, baking powder and almond flour - set aside to marinate

2) Heat wok on medium-high to high, add enough peanut oil to coat bottom of the pan, when oil is hot, add 1/3 of the garlic, 1/3 of the ginger, all of the Serrano and let set in oil until fragrant, careful not to let it burn (about 30 seconds). Then stir.

3) Add the pepper and the zucchini to the aromatics. Let them set for a minute in the oil to caramelize, then stir, making sure to coat the veggies well and evenly with the aromatics, then let set it again for 30-60 seconds, and then stir again. When they have softened slightly, remove them into a warm bowl.

4) Add more oil to the wok, enough to coat bottom well, let it heat, then add shrimp in one layer. Let the shrimp cook for 1-2 minutes on one side, then stir fry until they lose their translucency but are not yet pink. Remove from pan and place in warm bowl with the veggies.

5) Add peanuts and let them become warm and fragrant (about 45 seconds) then move them to the sides of the wok. Add a splash of oil and the last of the ginger, garlic, cardamom, white pepper &, stir until aromatic & deglaze the pan with stock, and both vinegars. Be sure to scrape up all the pan fond and let the liquid reduce. Then add garlic chili sauce, splashes of soy sauce, and when it is seasoned to your liking, add the noodles. Cook noodles in sauce for two minutes, stirring frequently.

6) Add shrimp and veggies back to the pan with the noodles, stir it all together until well-incorporated. Season to taste with soy and chili sauce. Sprinkle with remaining scallions. Serve in warmed bowls.

chī chī chī 吃吃吃

Keto Flatbread with Sun-dried Tomato, Kalamata Olives & Fresh Herbs

A good and easy quick flatbread - festive enough to grace holiday platters and - despite it's being low carb and gluten-free - incredibly delicious. I bet even the staunchest carbophile will happily gobble it up. You can use it as a first course, or serve it with the cheese plate. It's also a wonderful brunch item any time of the year. It fills the home with sublime aromas and is such a quick flatbread - made mostly with cheese and eggs. I add a little yeast for flavor, and a little almond flour for body, and a bit of baking powder for flavor and texture, but you don't need to add more than the three main ingredients: grated mozzarella, grated parmesan, and eggs... just mix the cheese and eggs together and pour on a baking sheet prepared with parchment paper or a silpat, chuck into a preheated oven... the texture is halfway between a tortilla and a focaccia... it folds over nicely, like pizza, if you want to top it with fillings as I did below with hummus and spinach, or leftover ribeye and horseradish cream:

Keto Flatbread with Sun-dried Tomato, Kalamata Olives & Fresh Herbs

***Notes: Don’t skip the parchment paper or silicone baking mat step. This is the secret to the perfect bread crust that doesn’t stick to the pan. It’s a sticky dough!!! Aluminum foil won’t work - it must be placed on parchment paper or a silicone mat to bake.

It's important that you use pre-grated low-moisture mozzarella because it is drier than fresh and will bind better... all you need is a cup. I use a Wisconsin "parmesan" for this batter, not my good Mitica Parmigiano-Reggiano... I grate it myself from the block. Pre-grated parmesan has wood cellulose in it, I don't eat woodchips.

You don’t need the yeast or baking powder but they add that incredible bready texture and aroma without the carbs.

Ingredients:

• 1 cup Shredded Low-Moisture Part-Skim Mozzarella Cheese
• 1/2 cup Parmesan Cheese, grated
• 2 large raw Eggs, room temperature, beaten
• 1 teaspoon instant yeast, dissolved into 2 Tablespoons warm water - set aside for 5-10 minutes until foamy
• 1 teaspoon baking powder
• 1 Tablespoon superfine blanched Almond flour
• Any garnish you like - I used sun-dried tomatoes, olives, fresh basil leaves, chives, and rosemary leaves, but use what appeals to you - or just make it plain

Instructions:

1. Preheat oven to 375 degrees F. Combine the shredded and grated cheeses, yeast, baking powder, almond flour, and egg in a bowl and mix it until the ingredients are fully combined.

2. Spread on a baking sheet lined with parchment paper or a silicone baking mat formed into an 9 inch round (make it thinner or thicker - it’s up to you).

3. Add whatever garnishes you like and arrange on the bread, then gently press into place.

4. Bake in a preheated oven at 375 degrees for about 15 to 20 minutes until the cheese has fully melted and created a slight brown crust.

Before baking... 

After baking... Voila! 

Moussaka for the Masses!

Moussaka is a great and easy casserole to prepare, rather like an eggplant lasagne. The dish is popular across the Middle East and The Mediterranean in various forms with myriad names. I first came across moussaka as a child in a NYC diner called The Viand on the Upper East Side of Manhattan, an eatery which is now sadly defunct. This is my relatively low carb version meant to satisfy the requirements of a ketogenic diet, so I forgo the more traditional bechamel sauce made with milk and flour in favor of a savory custard comprised entirely of dairy products, and make other small adjustments without sacrificing any of the lush luxuriant mouthfeel of the original.

Moussaka for the Masses!

A few notes: You can substitute any ground meat you like for the lamb, but the lamb is traditional and so yummy.

The cheese layer is basically a savory cheesecake, so you can substitute softened cream cheese for either the Greek Yogurt or the ricotta, and grated parmesan for the crumbled feta, but it is soooo much better with the Greek yogurt-ricotta-feta sauce. I don’t add additional salt to the cheese sauce because feta is already quite salty.

I roast the eggplant slices coating them in olive oil on a foil-lined large baking sheet in a preheated 350 degree oven while the lamb sauce is simmering and let them cool slightly before assembling the dish. You can broil or sauté them, but roasting is easier and requires less immediate attention.

I throw the baby spinach layer in raw. You can sauté it instead, but the casserole cooks long and slow so the spinach will cook in it and the excess moisture should evaporate. Sometimes I roast red peppers and add a layer of those, too, but I didn’t have any last night. Typically, moussaka will include potatoes (either white or sweet) but I substitute low carb things like spinach or red peppers instead. I wouldn’t use cauliflower, though I suppose you could - spinach and red pepper are more in keeping with Greek flavor profile of this dish - they are great with feta.

INGREDIENTS:

For the moussaka:

• 3 globe eggplants (the large Italian ones you typically find in the supermarket, not the smaller Asian varieties) - sliced into 1/3 inch slices, lengthwise
• 5 ounces baby spinach (one small bag)
• lamb sauce (recipe below)
• cheese sauce (recipe below)
• olive oil or avocado oil spray (for the eggplant)
• * large lasagne/roasting pan (9-1/2 x 13 inches)

For the lamb sauce:

• 1 lb of ground lamb
• 1 onion, finely chopped
• 3 cloves garlic, smashed and minced
• 1 Tablespoon of dried oregano
• 1-1/2 teaspoons ground cinnamon
• 1/4 teaspoon of ground cloves
• 1/2 teaspoon of ground nutmeg
• 1 teaspoon smoked paprika (or sweet)
• 28 oz of chopped boxed tomatoes (I use Pomi brand because it has no salt or sugar)
• 1 teaspoon of tomato paste
• a couple of splashes Extra virgin olive oil - for sautéing lamb
• 1/3 cup good red wine (I used the Pinot Noir I was drinking)
• salt and pepper to taste (I grate my salt freshly from a block of Pink Himalayan I’ve had forever and I also use freshly cracked black pepper from my pepper-mill)

For the cheese sauce:

• 1 cup of Greek Yogurt
• 2 cups of ricotta cheese
• 6 oz of crumbled feta
• 3 large eggs, room temperature, beaten
• a pinch of white pepper
• 1/4 teaspoon nutmeg (I grate mine fresh)

INSTRUCTIONS:

1. Preheat the oven to 350F. Heat a heavy sauce pan over medium heat, add enough olive oil to thinly coat bottom if pan, when oil is hot add ground lamb, breaking up the lamb with a wooden spoon as you saute. When the lamb is broken up and loses its raw look, add onions and garlic, sauté until translucent and fragrant, then add oregano & the rest of the spices. Saute for 2 minutes or so, incorporating everything evenly then add tomato paste being sure to coat all the meat. Let the paste coated meat cook for 2 minutes. Season with salt and pepper. Add chopped tomatoes. Stir in well. Add wine, being sure to scrape up all the pan fond (the little cooked bits that stick to the bottom of the pan are yummy), and stir until sauce looks homogenous, then lower heat to a bare simmer, simmer until sauce is thickened to taste and now prepare eggplant for roasting.

2. Line a large cookie sheet with foil and spray (or coat) it with olive oil. Add eggplant slices in a single layer, seasoning them on both sides with a little salt, pepper and a coating of olive oil. Place them in center of oven and roast from 10-15 minutes until softened and lightly goldened. Then remove and let cook enough so you can comfortably handle the slices for assembly. Leave oven on.

3. While lamb sauce is simmering and eggplant slices are roasting, prepare cheese sauce. Add Greek yogurt and ricotta in a bowl, whisk together well, until homogenous looking, then whisk in eggs, nutmeg, and white pepper until well-incorporated. Then stir in feta. Sauce will look slightly liquidy at this point which is fine. It will firm up as it cooks.

4. Now assemble the dish. Place the eggplant layer in first, allowing layers to overlap and cover the pan completely. Next dump all the lamb sauce atop the eggplant, being sure to smooth it evenly over the dish. Next layer the baby spinach leaves evenly atop the lamb sauce. Press them into meat sauce slightly. Then finish by pouring all the cheese sauce atop the spinach, smooth it out and place in the center of the oven. Bake for 1 hour, until cheese is firm. Let it rest 20 minutes before serving on warm plates. Enjoy!