Recipe: Keto trail mix bark (Dairy free / vegan / gluten free)

Ingredients

1/2 cup pecans

1/2 cup almond slivers

1/2 cup coconut shavings

1/4 cup sunflower seeds

1/4 cup no sugar added dried cranberries

2 tbspn coconut oil

120g block of high quality high cocoa 70 - 100% dark chocolate (eg. Ghirardelli, Lindt)

Method

• You don't have to stick to the trail mix options I do, any combination of nuts, coconut and dried fruit you have on hand will do being mindful of carbs. 
• Put all the nuts, seeds and dried fruit in a mixing bowl and get a small tray to prepare into. 
• I use a fudge tray but you can pour spoonfuls onto a baking sheet or into cupcake pans if you don't have a small confectionary / slice tray
• Break the bar of chocolate into pieces and melt in a microwave or double boiler, stir vigorously
• Add the coconut oil and melt into the chocolate, stir again
• Pour over the nut mix and combine well then pour or spoon into your pan
• Refrigerate overnight or freeze for 2 hours
• Turn out the block, it should come out easily due to the oil content but if not run hot water over the tray
• Score the block before cutting this will help to make regular shapes and avoid shattering the chocolate
• Cut into 24 pieces and then keep in an airtight container in the refrigerator (coconut oil will melt easily at room temperature so only take out when you're about to serve.
• Nutrition is for entire tray, per piece of 1/24 of tray 85 Calories 3.6g Net Carbs, 2.8g Sugar

Recipe: Coconut strawberry swirl popsicles (dairy and sugar free)

Ingredients

250g (1/2 lb) fresh strawberries

1/2 cup sugar free vanilla syrup 

1 can coconut milk

1 tbspn Balsamic Vinegar 

 

Tools

10 moulds with sticks

Method

• This is not a long process, before you start make sure you have your popsicle moulds and enough flat space in your freezer to place them. 
• I use Torani sugar free vanilla syrup for making sweets like this that do not bake, it ensures lack of graininess from powdered sweeteners. 
• If you do not have such a thing in your house it's easy to replace with 1/4 cup spoon for spoon sweetener (Erythritol, Sucralose, Stevia) dissolved in 1/4 cup water with 2 tspns vanilla essence
• Wash and half strawberries

• Add to a small blender with half the sugar free vanilla syrup and the vinegar
• Blend until smooth then strain into a small jug (pitcher) to remove the seeds

• In another slightly larger jug (pitcher) add the coconut milk and the remaining vanilla syrup, stir until well combined
• Pour or spoon alternating layers of the strawberry and coconut mixtures into your moulds, 2 tbsps at a time is good. 

• Your mixtures may penetrate each other due to density differences you will not end up with exactly layers, to get that swirled look take a skewer and run in a figure 8 or circular motion in the mould
• Place in freezer for 8 hours before consumption. If you make this at lunch or before it should be ready for a healthy after dinner treat
• Nutrition for 10 serves below; 87 calories, 3.9g net carbs per serve

Recipe: Country Gravy (Sausage Gravy)

This is one of those American staples that I really like; usually found in Southern restaurants and breakfast places. I discovered it's incredibly easy to make at home, great for isolation brunch. Best served over warm plain biscuits but goes great with chicken fried steak or meatloaf too.

Ingredients

1 lb (450g) breakfast sausage
1/3 cup flour
2 cups milk
1 cup water
1 tbspn freshly ground black pepper

Method

If you can find breakfast sausage in packs or plastic tubes this is best, if not cut open the casings on fresh pork sausages. 

Add the sausage to a saucepan and fry until brown, you might need to break up the meat into small chunks. You don't need oil to fry as there's plenty in the sausage itself. Once browned add the pepper and fry to distribute. Add the flour and stir until all the meat is well coated. 

Combine the water and milk in a pourable container like a measuring jug (pitcher). Add in small amounts and stir heavily to combine. 

The flour and meat fat will form a thick white sauce, keep adding till all the liquid is gone then taste. You can add more milk or pepper to taste if desired but this amount gives the consistency I like. Continue to stir on a medium heat until the desired consistency is reached. 

For serving suggestion pour over freshly baked biscuits, being careful to understand portion control.  1 biscuit with gravy can be quite heavy, decide if you want more *after* you've eaten the first. 

The gravy goes well with Southern comfort classics like meatloaf and fried chicken. Comfort food yum!