Recipes

Keto Japanese Mushroom Pasta with Shirataki

Mushroom pasta for keto and low carb. Easy recipe with shirataki noodles.After buying every kind of fungi available to write my guide to Japanese mushrooms, my first creation was this easy keto mushroom pasta with shirataki noodles. It doesn’t get much better than cream, butter, garlic and parsley, along with a pretty array of fungi. This version is rather elaborate, with eight varieties of mushrooms included – but it still tastes just as delicious when made with only one!

Mushroom pasta for keto and low carb. Easy recipe with shirataki noodles.ALL THE MUSHROOMS

With so many mushrooms in the fridge, I wanted to try a dish that included them all! Not only did the variety look beautiful with all their different shapes and sizes, but they also gave a nice range of flavor and texture. This version includes long thin enoki, dancing maitake, chewy eringi, woody shiitake, nutty shimeji and sticky nameko. It even includes varieties from a number of different farms around Japan. 

Mushroom pasta for keto and low carb. Easy recipe with shirataki noodles.KETO MUSHROOM PASTA

To keep this dish low carb and keto friendly, it uses my favorite Japanese shirataki noodles from Kibun foods. I’m still in love these noodles, they don’t require any special preparation nor have a strong odor, so are perfect for quick meals like this. The butter, cream and oil provide plenty of fat, while the mushrooms are relatively low in net carbs.

Mushroom pasta for keto and low carb. Easy recipe with shirataki noodles.CARBS IN KETO MUSHROOM PASTA

This bowl of mushroom pasta has 4g of net carbs in total (as pictured). Portions can be kept on the smaller side as the shirataki noodles are rather filling!

Mushroom pasta for keto and low carb. Easy recipe with shirataki noodles.

Keto Mushroom Pasta with Shirataki


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Ingredients
  1. 2 packs shirataki noodles
  2. 2 tbsp butter
  3. 2 cloves garlic
  4. 3 cups assorted mushrooms
  5. 1 tsp almond flour
  6. pinch of dried parsley
  7. 3/4 tub thick cream
  8. 1/4 tsp salt
  9. 1/4 tsp pepper
  10. olive oil
  11. fresh parsley (finely chopped, to garnish)
Instructions
  1. First, prepare the shirataki by dry frying them in a frying pan on medium heat. Keep on the heat until they start making a whistling sound, this indicates the excess moisture leaving the noodles. Remove from pan and set aside.
  2. Add your butter to the frying pan and add the garlic. Cook for a minute until fragrant.
  3. Add the mushrooms to the pan and coat in the oil and garlic. Cook for 5 minutes, stirring occasionally, until the mushrooms have become a beautiful golden color.
  4. Remove the mushrooms from the pan, leaving the oil behind.
  5. Add the almond flour, dried parsley and cream to the oil in the pan and stir to combine.
  6. Add the salt and pepper to taste and keep on the heat for a few minutes.
  7. Finally, add the mushrooms and shirataki back into the pan and combine.
  8. Serve piping hot with fresh parsley and enjoy!
Nutrition Information (Approx)
  1. This recipe makes two servings.
  2. Each serving has 4g net carbs (as pictured).
  3. Calories: 237kcal, Net carbs: 4g, Carbs: 14g, Fibre: 10g, Fat: 20g, Protein: 6g, Sugar: 3g
Happy Keto http://happyketo.com/

Foods

Japanese Mushrooms and Keto

When I was growing up in Australia most of the mushrooms we’d eat came in cans. There were only a few types of fresh mushrooms at our supermarket (mostly champignons) which we’d cart home in paper bags and later add to salads. Since those days, they’ve grown to become a major horticultural industry in Australia. Despite this, nothing quite prepared me for the extensive array of Japanese mushrooms on offer. 

TYPES OF JAPANESE MUSHROOMS

Known as kinoko in Japanese, mushrooms are used widely in Japanese cuisine and grocers sell an incredible range both fresh and dried. With so many options, it’s an ingredient I’ve often avoided; afraid of using the wrong variety! Mushrooms are described as umami, having a rich savory flavor and they are relatively low in net carbs. In Japanese dishes they are generally handled delicately; prepared by grilling, steaming or stewing, rather than the western approach of preparing them in butter or oil. To start learning more about all the types, I visited my local grocer and purchased all the varieties they had on offer.

Japanese mushrooms and keto or low carb.
Japanese mushrooms and keto or low carb.

SHIITAKE 椎茸

Shiitake are the most well known Japanese mushrooms outside of the country. They are commonly used at home, especially in their dried form. They have a rich woody flavor and are chewy and dense, which is why they are commonly used as a meat replacement in burgers. They are used in many ways in Japanese cuisine; grilled as a side, simmered in soup, boiled in hot pot (or nabe) and added to miso soup. 

JA Yamagata Shiitake, 山形 しいたけ, ¥198
Around 4.5g of net carbs per 100g. 

Japanese mushrooms and keto or low carb.
Japanese mushrooms and keto or low carb.

ENOKI えのき茸

Enoki are very long, thin, small white mushrooms that are sold in dense bunches. These delicate fungi are crunchy and don’t have a strong flavor, they tend to absorb the flavors of whatever they are cooked in. Thanks to this, they are especially common in soups, stews and hot pot (such as shabu-shabu and sukiyaki). 

JA Nakanoshi Enoki, 中野市 えのき茸, ¥98
Around 5.3g of net carbs per 100g. 

Japanese mushrooms and keto or low carb.
Japanese mushrooms and keto or low carb.
Japanese mushrooms and keto or low carb.
Japanese mushrooms and keto or low carb.

MAITAKE (HEN OF THE WOODS) 舞茸

Maitake are one of the more unusual looking mushrooms, with dense clusters of wavy shapes that look like curled leaves. Their name translates to “dancing mushrooms” and I love the beautiful shape they make. They have a woody and smoky flavor and an interesting texture when added to dishes. They are often used in tempura, sukiyaki and stir fries. Note: they shouldn’t be cooked with eggs! 

Hokto Maitake, ホクト株式会社 まいたけ, ¥128
Niigata Maitake (cut), 雪国 まいたけ, ¥128
Around 4.3g of net carbs per 100g. 

Japanese mushrooms and keto or low carb.
Japanese mushrooms and keto or low carb.
Japanese mushrooms and keto or low carb.
Japanese mushrooms and keto or low carb.

SHIMEJI (BUNA SHIMEJI) 橅湿地

Buna shimeji are small white mushrooms, with cute little brown lids. They are incredibly common and sold in bunches or loose in bags with cute cartoon characters on them. When cooked they have a nutty flavor and they are commonly found in miso soup and fried rice. One of the most popular Japanese candies, kinoko no yama is based upon their shape. They have cookie-based stems and chocolate lids! 

Hokto Buna Shimeji (bunch), ホクト株式会社 ブナシメジ, ¥98
Hokto Buna Shimeji (cut), ホクト株式会社 カツト ブナシメジ, ¥128
Around 2g of net carbs per 100g. 

Japanese mushrooms and keto or low carb.
Japanese mushrooms and keto or low carb.

ERINGI (KING OYSTER, TRUMPET) エリンギ

Eringi are large mushrooms that were introduced to Japan from the west. They have long thick stems and relatively small tan caps. They are chewy, meaty and juicy. The stem is also delicious, so unlike other mushrooms, they need to be cut with a knife. They are always curiously sold in packets of three, with differing sizes, where they always look like a cute little family! They are commonly grilled and I love adding them to stir fries. 

Hokto Eringi, ホクト株式会社 エリンギ, ¥98
Around 5g of net carbs per 100g. 

Japanese mushrooms and keto or low carb.
Japanese mushrooms and keto or low carb.

NAMEKO なめこ

Nameko are small yellowy-orange colored mushrooms with a sticky, slippery surface. This texture can take some getting used to, as this glaze develops into a slimy coating as they are cooked. They have a nutty flavor and wonderful color. They are less common than some of the other kinds of mushrooms; only some grocers have them and they tend to be a little more expensive. They are often used in nabe, miso soup and added to soba.  

Shonai Yamagata Nameko, 山形県庄内産 なめこ
Around 3g of net carbs per 100g. 

Japanese mushroom types and keto or low carb.OTHER KINDS OF JAPANESE MUSHROOMS

Some other popular kinds include matsutake (an expensive delicacy, similar to truffles), kirurage (dark colored with a wavy shape and rubbery texture, also known as wood’s ear) and hiratake (an all-white version of maitake). 

STORAGE AND COOKING

When buying mushrooms, always beware of condensation! In Japan most kinds of mushrooms are packaged in air-tight plastic where they can’t breathe and eventually begin to sweat. Look for mushrooms that appear dry and fresh. Keep them refrigerated and allow them to breathe by storing them in a paper bag or a container with air holes. When cooking, keep in mind that mushrooms release a lot of liquid. If you want to achieve lovely golden mushrooms, keep cooking past this point!

Recipes

Keto Crepe Cake with Strawberries (Mille Crêpe)

Keto crepe cake for low carb. Easy mille crepe recipe served with strawberries.Strawberries are everywhere in Japan at the moment. Every grocer and supermarket in our neighborhood has a display, konbinis are selling them in sandwiches with whipped cream, and bakeries and cafes are advertising special cakes and treats. There are even lines of people waiting to buy desserts! I decided to embrace the season and try making something of my own; a keto crepe cake (or mille crêpe) with a few of these tasty berries on top. 

Keto crepe cake for low carb. Easy mille crepe recipe served with strawberries.JAPANESE STRAWBERRIES (ICHIGO いちご)

As one of the largest producers in the world, Japans dessert strawberries seem sweeter than those found elsewhere and are incredibly juicy and tart. Read: very addictive. They come in all kinds of shapes, sizes and prices too; with some of the most expensive ones fetching ten dollars each. Thanks to both outdoor and greenhouse crops, they’re available for nearly half the year from December until June and strawberry picking is a popular weekend activity on farms around the country. 

Keto crepe cake for low carb. Easy mille crepe recipe served with strawberries.WHAT IS CREPE CAKE (MILLE CRÊPE)?

Mille crêpe is a classic French cake that consists of many layered crepes (very thin pancakes) and literally translates to thousand crepes. The delicate crepes are layered with a light cream, creating a light but decadent cake. Flavors and fillings can vary (some even use Nutella instead of cream) but vanilla with strawberries is a classic. It doesn’t require any baking, just patience and a frying pan – perfect in my oven-free kitchen!

Keto crepe cake for low carb. Easy mille crepe recipe served with strawberries.KETO CREPE CAKE

A classic mille crêpe uses crepes made of flour. This low carb version uses cream cheese and almond flour, along with a dash of unsweetened soy milk to create thin and delicate crepes. The cream filling has been kept rather simple; whipped cream with a dash of vanilla and artificial sweetener. Some juicy strawberries finish it off!

Keto crepe cake for low carb. Easy mille crepe recipe served with strawberries.CARBS IN KETO CREPE CAKE

It’s always good to be cautious with keto sweets to avoid overindulging! To keep portions a reasonable size, this recipe takes a shortcut and makes a half cake. After preparing the six crepes, they are cut in half and stacked to create a cake with twelve layers. This half cake makes four slices that calculate at 6g of net carbs each. 

Keto Crepe Cake with Strawberries


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Crepe Ingredients
  1. 1/4 cup almond flour
  2. 2 ounces cream cheese
  3. 2 large eggs
  4. 2 tbsp artificial sweetener
  5. dash unsweetened soy milk
  6. 2 tbsp butter
Filling and toppings
  1. 100ml thick cream
  2. 1/2 tsp vanilla essence
  3. artificial sweetener
  4. 6 medium strawberries
Instructions
  1. First prepare the crepe batter. In a food processor, combine the almond flour, cream cheese, eggs and sweetener. Mix until well combined. Add a dash milk and mix thoroughly. The consistency of the batter should be nice and thin, add more milk if required (almond flours can widely differ).
  2. Add a small amount of butter to a frying pan on low to medium heat. Ensure the butter coats the bottom of the pan. Once hot, add 2 tablespoons of batter and swirl the pan to achieve a thin layer that reaches all the outside edges.
  3. Cook until the edges are starting to brown and flip with a spatula. Cook the other side until a light brown color. Remove the crepe from the pan and set aside.
  4. Continue with the remaining batter. The batter should make around 6 thin crepes. Set all crepes aside to cool.
  5. In the meantime, prepare your filling. Use a food processor to whip the thick cream and add the vanilla essence and artificial sweetener to taste.
  6. Next, stack the cooled crepes evenly and cut in half with a sharp knife. Stack one half on top of the other, making a half circle shaped stack.
  7. Place one crepe on a serving plate and spread a thin layer of the cream filling on top. Place another crepe on top of this and repeat until the last crepe.
  8. Once finished, chill in the fridge for an hour to set.
  9. Finally, decorate with strawberries and cream on top. Slice and serve!
NUTRITION INFORMATION (APPROX)
  1. This recipe makes four servings.
  2. Each serving has 6g net carbs (as pictured, including toppings).
  3. Calories: 302kcal, Net carbs: 6g, Carbs: 7g, Fibre: 1g, Fat: 28g, Protein: 6g, Sugar: 3g
Happy Keto http://happyketo.com/

Keto crepe cake for low carb. Easy mille crepe recipe served with strawberries.
Recipes

Keto Fried Rice with Pork (Japanese Chahan)

Keto fried rice for low carb. Easy chahan recipe using cauliflower rice and pork.After a late night at karaoke and taking the last train home, we used to regularly stop by one of our favorite ramen shops before bed. The local store is most famous for their chahan (Japanese fried rice or  チャーハン) and there are often queues of people standing patiently by the huge lantern outside, waiting for a stool at the counter. This keto fried rice is based upon this particular dish, made low carb by using cauliflower instead of rice!

Keto fried rice for low carb. Easy chahan recipe using cauliflower rice and pork.WHAT IS CHAHAN?

Chahan is simply Japanese fried rice, prepared in a sizzling hot wok with rice and various ingredients; such as meat, vegetables and scrambled eggs. In Japan it’s a common dish at home and the perfect way to use up leftover rice. It’s also commonly found on the menu at ramen restaurants where it’s usually eaten after the noodles at the end of the meal (yes, carbs on carbs!) Ingredients vary widely and you can add whatever you have on hand.

WHAT IS CAULIRICE?

On a low carb diet the rice in this dish needs replacing, which is where the cauliflower comes in! This incredible veggie can easily be turned into caulirice using a food processor and has become one of my favorites. Simply take a head of raw cauliflower, chop it into florets and pulse in a food processor until it forms rice sized granules. Just be careful not to go too far or you’ll end up with cauliflower mash instead! 

Keto fried rice for low carb. Easy chahan recipe using cauliflower rice and pork.KETO FRIED RICE WITH PORK

To make this replica of my favorite, I used caulirice as a base with pork, garlic, green capsicum, spring onion and eggs. It’s prepared with soy sauce and topped with a sprinkling of spring onion, pickled ginger and sesame seeds. Preparation is quick and simple (a single pan!) and the final dish is incredibly filling. To keep it pretty, I copied our local ramen master; scooping the rice into a bowl and serving it on a plate with a soup spoon. Yum!

Keto fried rice for low carb. Easy chahan recipe using cauliflower rice and pork.CARBS IN KETO FRIED RICE

This bowl of keto fried rice has 8g of net carbs in total (as pictured, including toppings). Take care when selecting ingredients, some common choices such as green peas and carrots are higher in carbs and should be accounted for! 

Keto Fried Rice with Pork (Japanese Chahan)


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Ingredients
  1. 1/2 head of medium cauliflower
  2. 2 large eggs
  3. 2 cloves garlic, chopped
  4. 100g pork belly
  5. 2 mini green capsicums
  6. 2 spring onions
  7. 1 tablespoon soy sauce
  8. 1 tsp black sesame seeds
  9. 1 tsp pickled ginger
Prepare the caulirice
  1. Chop the cauliflower into florets.
  2. Place in a food processor and pulse until it forms rice sized granules. Don’t go too far or you’ll end up with cauliflower mash instead!
  3. Heat some oil in a frying pan (or wok) add the cauliflower and saute over a medium heat for about 5 minutes, until cooked. Remove from pan and set aside.
Prepare the fried rice
  1. Next, prepare your omelette by beating the eggs and adding to your frying pan. Swirl the mixture around to create a thin omelette. When cooked through, flip and cook an additional minute. Remove from pan and set aside.
  2. Add your garlic to the frying pan and once fragrant, add the pork belly. While it’s cooking, slice your omelette into small cubes.
  3. Once the pork belly is cooked through, add the capsicum, half the spring onion and cook for an additional minute.
  4. Next, add the cauliflower and egg back into the pan. Add in the soy sauce and stir thoroughly.
  5. Cook over a high heat, until well combined and serve steaming hot.
  6. Garnish with the remaining spring onions, sesame seeds and pickled ginger. Enjoy!
Nutrition Information (Approx)
  1. This recipe makes two servings.
  2. Each serving has 8g net carbs (as pictured, including toppings).
  3. Calories: 399kcal, Net carbs: 8g, Carbs: 12g, Fibre: 4g, Fat: 32g, Protein: 16g, Sugar: 5g
Happy Keto http://happyketo.com/

Keto fried rice for low carb. Easy chahan recipe using cauliflower rice and pork.
Recipes

Keto Broccoli Soup with Turmeric and Ginger

Keto broccoli soup for low carb. Easy recipe with turmeric and ginger.
I could lie and say I’ve really been getting into soups because of this cold weather we’re having, but the truth is I’m obsessed with my new mini food processor and blending anything I can get my hands on! This keto broccoli soup is one of my recent experiments, with added turmeric and ginger, making it zesty and giving it an amazing color too.

Keto broccoli soup for low carb. Easy recipe with turmeric and ginger.Back in high school I went through a broccoli soup phase, with a recipe that relied heavily on potatoes. In an attempt to recreate a low carb version (minus the spuds) I tried a few existing recipes, which were rather bland – it seems my tastebuds have become more demanding with age! I spotted the turmeric in our pantry and finally arrived at this flavorful combination, a hearty dish that’s a new favorite. 

Keto broccoli soup for low carb. Easy recipe with turmeric and ginger.TURMERIC, THE GOLDEN SPICE

Turmeric is part of the ginger family and touted as a superfood. In powdered form it’s an incredible orange, which transforms the color of anything it comes into contact with – including tabletops! Don’t learn the hard way (like I did), it’s used as a dye after all! It’s common in many Asian dishes and also as a dietary supplement in many countries. It’s popular in the Indian medical system of Ayurveda and in Chinese medicine too.

Keto broccoli soup for low carb. Easy recipe with turmeric and ginger.KETO BROCCOLI SOUP

To make this easy soup, start by adding some coconut milk along with chopped onion and garlic to a saucepan. Let this cook until soft, before adding salt, turmeric, ginger, broccoli florets, water and more coconut milk. Let this simmer for an hour, stirring occasionally before adding it to a food processor and blending into a creamy soup. I think it’s best served hot, with a swirl of yoghurt and whatever toppings are on hand!

Keto broccoli soup for low carb. Easy recipe with turmeric and ginger.CARBS IN KETO BROCCOLI SOUP

This recipe makes a large batch of soup, which makes two generous servings as pictured (it’s a big bowl!) that calculate at around 11 net carbs each (sans toppings). Broccoli heads are tiny in Japan, so you may want to use less. Adding more water will thin out the soup and make it go further, but I love my soup thick. Be sure to account for toppings too, I added pretty fresh greens, pan roasted almond slivers and a sprinkling of black sesame seeds. 

Keto broccoli soup for low carb. Easy recipe with turmeric and ginger.

Keto Broccoli Soup with Turmeric and Ginger


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Ingredients
  1. 1 onion
  2. 3 cloves garlic
  3. 1 can unsweetened coconut milk
  4. 1 tsp salt
  5. 1 tsp turmeric powder
  6. 2 tsp fresh ginger (chopped)
  7. 2 small heads of broccoli (chopped into florets)
  8. 1 cup water
Instructions
  1. Pour half of the coconut milk in a pan and place on low heat.
  2. Add the onion and garlic and cook for 5 minutes until soft.
  3. Once cooked, add the salt, turmeric, ginger, broccoli florets, water and remaining coconut milk.
  4. Simmer for one hour, stirring occasionally and mashing the broccoli.
  5. Let the mixture cool, before placing in a food processor and blending into a puree. If using a mini food processor, do this in small batches.
  6. Serve with yoghurt, roasted almonds, fresh greens and sesame seeds.
NUTRITION INFORMATION (APPROX)
  1. This recipe makes two generous servings.
  2. Each serving has 13g net carbs (not including toppings).
  3. Calories: 439kcal, Net carbs: 13g, Carbs: 17g, Fibre: 4g, Fat: 36g, Protein: 8g, Sugar: 6g
Happy Keto http://happyketo.com/

Keto broccoli soup for low carb. Easy recipe with turmeric and ginger.
Recipes

Keto Swedish Meatballs with Allspice and Gravy

Keto Swedish meatballs for low carb. Easy recipe with allspice and gravy.It’s fair to say I’ve had a passion for Swedish meatballs (or Svenska köttbullar) ever since I lived in Sweden. These tasty little morsels are served with a cream sauce and traditionally accompanied by rich mashed potatoes and tart lingonberry jam. Not only are they practically Sweden’s national dish, they’re also pretty hard to miss if you’ve ever visited in Ikea. They are often served at smörgåsbord and other celebrations like midsommar. This is my version of keto Swedish meatballs. 

Keto Swedish meatballs for low carb. Easy recipe with allspice and gravy.WHAT ARE SWEDISH MEATBALLS?

I’ve always wondered exactly what makes Swedish meatballs Swedish. I haven’t found one clear answer, but I’ve found plenty of definitions. Swedish meatballs are typically small in size; smaller than Italian meatballs. They are made with ground beef, pork and/or veal, which is mixed with onions and breadcrumbs. Common seasonings include white pepper, all spice and salt and they are typically served with a creamy white or brown gravy. 

Keto Swedish meatballs for low carb. Easy recipe with allspice and gravy.KETO SWEDISH MEATBALLS

The two ingredients that need replacing for low-carb Swedish meatballs are the breadcrumbs and flour used in traditional recipes. To replace the breadcrumbs, I used my current favorite ingredient, almond flour. With the consistency of flour, almond flour is simply ground almonds in a powdered form. It worked perfectly to bind the meat mixture and made it easy to work with. Flour is typically used to create the gravy with the pan scrapings, so I used full cream instead, which thickened beautifully as it simmered. 

Keto Swedish meatballs for low carb. Easy recipe with allspice and gravy.I’m still trying to perfect the art of achieving neat round meatballs at uniform sizes. I used a tablespoon to scoop the meat mixture in even amounts before rolling them by hand. The mixture warms during this process, so I then placed them in the fridge to set their shape, before frying them in a generous amount of oil. Some still come out looking like pyramids, but they’re getting better each time I try this recipe! 

Keto Swedish meatballs for low carb. Easy recipe with allspice and gravy.KETO SIDES

I like to serve these meatballs with a cauliflower mash and homemade berry chia jam. The textures and flavors are great replacements for mashed potato and lingonberry jam; and they help to balance out the rich meatballs and gravy. I also like to sprinkle some fresh herbs on top, such as parsley or dill. The closest fresh herb I could find here was chervil, a close relation to parsley which worked a treat. 

CARBS IN KETO SWEDISH MEATBALLS

The whole batch of these tasty little morsels has about 14g of net carbs in total. This equals about 22 meatballs which makes two generous servings.

Keto Swedish Meatballs with Allspice and Gravy


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Meatball Ingredients
  1. 2 tbsp olive oil
  2. 1/2 onion (minced)
  3. 200g ground beef
  4. 200g ground pork
  5. 1/4 cup almond flour
  6. 2 eggs
  7. 2 tsp allspice
  8. 1/2 tsp salt
  9. 1/2 tsp pepper
Gravy Ingredients
  1. 1 cup heavy cream
  2. 1 cup water
  3. 1 tsp fresh parsley (to garnish)
Instructions
  1. Roughly chop the onion and mince in a food processor. Heat some of the olive oil in a frying pan, add the onion and saute until soft.
  2. Put the onion in a mixing bowl and add the beef, pork, almond flour, eggs, allspice, salt and pepper. Mix well with your appliance of choice. I use my mini food processor, blending the mixture in batches.
  3. Use a tablespoon to scoop the meatball mixture in uniform sizes. Roll each scoop into a ball and place on a plate. Continue with all of the mixture and place rolled balls into the fridge for 10 mins to help set their shape.
  4. In the same frying pan, heat some of the olive oil at medium heat. Add half of the chilled meatballs and fry until cooked through. Turn each meatball multiple times to try and keep them evenly round.
  5. Once cooked, set aside, add the rest of the oil and cook the remaining meatballs.
  6. Once all meatballs are cooked and set aside, prepare the gravy sauce.
  7. Lower the heat and add the heavy cream and water to the frying pan. Scrape the sides and bottom of the pan and combine well with the sauce.
  8. Slowly simmer until the sauce reduces to your desired consistency. I like mine thick, so simmer for about 10 minutes.
  9. Serve by either pouring the gravy over the meatballs or add the meatballs to the pan and coat generously, soaking up the gravy.
  10. Garnish with fresh parsley (or dill) and enjoy!
Nutrition Information (Approx)
  1. This recipe equals about 22 meatballs which makes two generous servings.
  2. The whole batch has 14g net carbs total.
  3. Calories: 2,114kcal, Net carbs: 14g, Carbs: 21g, Fibre: 7g, Fat: 150g, Protein: 107g, Sugar: 6g
Happy Keto http://happyketo.com/

Swedish meatballs for keto and low carb. Easy recipe with allspice and gravy.
Recipes

Keto Blueberry Chia Pudding with Coconut Milk

Blueberry Chia Pudding for keto and low carb. Easy recipe for breakfast.Since starting keto, fruit is something I’ve mostly avoided. Though full of natural sugars, the high sugar content can still affect ketosis, so they are generally off the list. However, like anything, some fruits are better than others and I’m starting to introduce some of them back into my diet. Some of the best options are the many kinds of berries; including blackberries, raspberries, strawberries and blueberries. So after a little testing, this blueberry chia pudding was born.  

Blueberry Chia Pudding for keto and low carb. Easy recipe for breakfast.I’ve read a lot of advice about re-introducing fruit into a keto diet. It seems portion control is the most important, so you don’t start to develop sugar cravings. I like to think of fruit as a sweet delicacy, just like candy or dessert, so it’s still only an occasional treat! It also helps that fruit is incredibly expensive in Japan, so it had largely disappeared from my diet before starting keto anyway. 

Blueberry Chia Pudding for keto and low carb. Easy recipe for breakfast.With all this in mind, I was very happy to unearth frozen blueberries at my local grocer. I decided to experiment with a blueberry chia seed pudding, using coconut milk as a base. It was prepared the night before with my new mini food processor (seriously, I’m in love) and topped with coconut, blueberries, sugar-free chocolate and shaved almonds for breakfast. 

Blueberry Chia Pudding for keto and low carb. Easy recipe for breakfast.I used white chia seeds for a change, and though I found their absorbency slightly different to black seeds, the final color was incredible. Finished off with such pretty toppings, the final pudding was thick, creamy and sweet; a refreshing start to the day. 

Blueberry Chia Pudding for keto and low carb. Easy recipe for breakfast.NET CARBS IN BERRIES & BLUEBERRY CHIA PUDDING

The following net carb counts are per half cup of berries. Blackberries have the lowest count, at 3.1 net carbs. Raspberries come next, at 3.3 net carbs. Strawberries follow, at 4.7 net carbs. And blueberries come in the highest, at 8.9 net carbs. This recipe calculates at around 10 net carbs per serving as pictured, including toppings. 

Blueberry Chia Pudding for keto and low carb. Easy recipe for breakfast.

Keto Blueberry Chia Pudding


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Basics
  1. 2 tbs white chia seeds
  2. 1 cup unsweetened coconut milk
  3. 1/2 cup frozen blueberries (defrosted)
Topping Suggestions (Optional)
  1. unsweetened shredded coconut
  2. blueberries
  3. sugar-free or dark chocolate shavings
  4. sliced almonds
Instructions
  1. Prepare the night before by processing the chia seeds, coconut milk and blueberries in a food processor. Blend until the blueberries have dissolved and the mixture has turned a purple color. Transfer to a bowl and put in the fridge for 6-8 hours.
  2. In the morning the chia seeds will have absorbed the liquid and the mixture will have thickened into a pudding that’s ready to eat. This recipe is best served cold.
  3. Top the pudding with shredded coconut, blueberries, chocolate and almonds. Enjoy!
Nutrition Information (Approx)
  1. This serving has 10g net carbs (including toppings as pictured).
  2. Calories: 731kcal, Net carbs: 10g, Carbs: 24g, Fibre: 14g, Fat: 61g, Protein: 15g, Sugar: 5g
Happy Keto http://happyketo.com/

 

Blueberry Chia Pudding for keto and low carb. Easy recipe for breakfast.
Recipes

Keto Pumpkin Soup with Cumin and Ginger

Keto pumpkin soup for low carb. Easy recipe using kabocha.Happy New Year! After spending the festive season in a much warmer climate, I’m now back home in chilly winter weather again and craving warm comfort foods. One of my old favorites has always been pumpkin soup, so I wanted to try making a keto pumpkin soup at home. It’s made from scratch using kabocha (a winter squash, also known as Japanese pumpkin) which is naturally a little sweet and found everywhere at this time of year.

Keto pumpkin soup for low carb. Easy recipe using kabocha.I wanted to give the soup some extra kick, so to make it nice and spicy included coriander, cumin and cinnamon. There’s also some ginger for zing too. Served with thick cream, crispy bacon, spring onions and dried chillies, the result is a rich and creamy soup, with the perfect amount of bite. The best part is it’s quick and easy and can be prepared ahead of time. It’s also insanely delicious, so I’ll definitely be making this one again!

Keto pumpkin soup for low carb. Easy recipe using kabocha.

CARBS IN KETO PUMPKIN SOUP

Pumpkin is a vegetable I usually try to avoid, as it’s relatively high in carbs. However, the kabocha used in this recipe has less than half the carbs found in butternut squash! This recipe makes two decent servings which calculate at around 11 net carbs each. 

Keto Pumpkin Soup


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Soup Ingredients
  1. 1 cup water
  2. 2 packets chicken stock powder
  3. 1/8 small kabocha (Japanese pumpkin)
  4. 4 tbs butter
  5. 1/4 medium onion, chopped
  6. 2 cloves garlic, chopped
  7. 1/2 large knob of ginger, chopped
  8. 1/2 tsp salt
  9. 1/2 tsp pepper
  10. 1/2 tsp coriander
  11. 1/2 tsp cumin
  12. 1/2 tsp cinnamon
Optional Toppings
  1. thick cream
  2. 4 slices bacon
  3. 1 spring onion
  4. dried chili flakes
Instructions
  1. Prepare your pumpkin by dicing into small pieces and cooking in boiling water until soft
  2. Once the pumpkin is cooked through, put into a blender and process until it forms a puree
  3. In a saucepan, add the water and heat on the stove, before adding the chicken stock powder and stir until dissolved
  4. In another saucepan, melt the butter and add the onions, garlic and ginger
  5. Cook for 3 minutes or until the onion is translucent
  6. Once cooked, add the salt, pepper, coriander, cumin and cinnamon and cook for another 2 minutes
  7. Add the pumpkin puree to this mixture and stir well
  8. Add the chicken stock and stir well before letting it simmer for 20 minutes
  9. Take ingredients off the heat and use a blender or food processor to create a smooth puree
  10. Return to the heat and cook for another 20 minutes
  11. Serve hot with thick cream, crispy bacon pieces, spring onions and chili flakes!
Nutrition Information (approx)
  1. This recipe makes two servings.
  2. Each serving has 11g net carbs (using toppings as pictured).
  3. Calories: 413kcal, Net carbs: 11g, Carbs: 15g, Fibre: 4g, Fat: 32g, Protein: 8g, Sugar: 5g
Happy Keto http://happyketo.com/

Keto pumpkin soup low carb. Easy recipe using kabocha.
Recipes

Keto Pad Thai with Chicken and Shirataki Noodles

Keto pad thai recipe for low carb. Uses shirataki noodles with chicken.I must confess that I used to eat pad thai multiple times in a week. I love these stir-fry noodles and can even remember the first time I tasted them. As one of Thailand’s national dishes, they are the perfect balance of salty, sweet, sour and spicy. Despite my past failures at even a regular version, I wanted to replicate my old favorite with a keto pad thai, a low-carb version using my favorite flat style shirataki noodles. A surprising success!

Keto pad thai recipe for low carb. Uses shirataki noodles with chicken.

WHAT IS PAD THAI (ผัดไทย)?

An authentic pad thai typically consists of rice noodles, stir-fried with eggs, bean sprouts and a protein such as chicken, tofu or shrimp. The four components of a successful sauce are a balance between fish sauce (nam pla) for saltiness, palm sugar for sweetness, chilli powder for spiciness and tamarind pulp for sourness. Garlic and spring onion are often added before serving with coriander, roast peanuts and lime wedges. The result is a combination of flavors and textures; tangy and spicy, crunchy and soft.

Keto pad thai recipe for low carb. Uses shirataki noodles with chicken.

KETO PAD THAI SAUCE

To achieve a similar balance of flavors for keto, I had to cut some corners! Fish sauce is arguably the most important ingredient and is made from fermented anchovies – so it has a potent aroma but also tastes delicious. My only local option was Megachef, however it’s rather high in added sugar so I really wouldn’t recommend it. A much better alternative is Red Boat which has no added sugar.

I replaced the palm sugar with an artificial sweetener, opting for Pal Sweet, an aspartame based sweetener. For the chilli component, I used a small amount of Siracha (as like most things) it contains sugar too. Tamarind pulp was impossible to find (though Kaldi do sometimes stock Tamicon) so I omitted it and added some peanut butter instead. It’s certainly not authentic, but worked for me! 

Keto pad thai recipe for low carb. Uses shirataki noodles with chicken.

OTHER INGREDIENTS

I chose flat shirataki noodles and boiled them in water for a few minutes followed by a quick fry in a dry pan. For my protein, I pan-fried some chicken and made a thin egg omelette, slicing it into long strands. Moyashi (bean sprouts), negi (spring onion) and peanuts are incredibly common in Japan, while sudachi (sour citrus fruit from Tokushima) is a decent replacement for lime and coriander is an imported extravagance!

CARBS IN KETO PAD THAI

At 10 net carbs per serving, it’s higher than I would like! It’s therefore not something I’ll have often, so I’ll have to keep tinkering with it. The carbs mostly come from the choice of fish sauce and peanut butter, so I’ll keep exploring the alternatives there.

Keto pad thai recipe for low carb. Uses shirataki noodles with chicken.

Keto Pad Thai with Chicken


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Sauce ingredients
  1. 1/8 cup fish sauce (unsweetened)
  2. 1 tsp artificial sweetener (optional)
  3. 1 tsp siracha (contains sugar)
  4. 2 tbs peanut butter (crunchy or smooth, avoid added sugar)
  5. 1 clove garlic, crushed
  6. 1/2 tsp salt
  7. 1/2 tsp black pepper
Other ingredients
  1. 1 pack shirataki noodles, flat white style
  2. 1 chicken breast
  3. 2 eggs
  4. 1/2 cup bean sprouts (moyashi)
  5. 1 spring onion (negi)
  6. peanuts (for garnish)
  7. lime (or sudachi, to drizzle on top)
  8. coriander (plus extra for garnish)
Prepare the Shirataki
  1. Drain the shirataki noodles in a colander to remove the liquid they come packaged in. Rinse thoroughly under running water. If the noodles are rather long, cut into shorter pieces with scissors.
  2. Boil some water and cook the shirataki for 1-2 mins to remove any lingering fragrance. Drain and rinse again.
  3. Heat a clean dry frying pan and throw in the shirataki. The noodles contain large amounts of water, so this will help dry them out to remove some of their gelatinous texture. Cook for about a minute until they start to make a whistling sound. Remove from heat and set aside.
Prepare the rest
  1. Prepare your sauce by mixing all of the sauce ingredients together, if you have a blender, even better! Let it rest while you prepare the remaining ingredients.
  2. Dice your chicken and pan fry until cooked through. Set aside.
  3. Create a thin omelette with the eggs, roll and slice into thin strips.
  4. Finally combine your noodles, sauce, chicken and eggs with the bean sprouts and spring onion. Stir fry until well combined and serve hot.
  5. Garnish with peanuts, lime and fresh coriander.
Nutrition Information (Approx)
  1. This serving has 10g net carbs (using sweetened fish sauce as pictured).
  2. Calories: 318kcal, Net carbs: 10g, Carbs: 13g, Fibre: 3g, Fat: 18g, Protein: 25g, Sugar: 6g
Adapted from Easy Paleo Pad Thai
Happy Keto http://happyketo.com/

Keto pad thai recipe for low carb. Uses shirataki noodles with chicken.
Recipes

Keto Masala Chai

Masala chai tea for keto and low carb. Authentic Indian recipe with whole spices from scratch.Each morning we spent in New Delhi, my partners grandmother would insist on making me a masala chai. The aromas floating out of her kitchen were incredible and I came to crave this spicy steamed milk tea at the start of each day. The strange thing is that since leaving India I’ve rarely touched it since. I suppose I felt that nothing would be as good as the real thing; made by a local in the country it hails from.

WHAT IS MASALA CHAI? 

‘Masala’ translates to ‘spice mix’ and ‘chai’ to ‘tea’, so it is literally spiced tea. Made by brewing black tea with mixed spices, it is a huge part of Indian daily life. It can be found everywhere, from most home kitchens to chai-wallah’s roaming neighborhoods. A wallah is someone who specializes in something, a dabba-wallah delivers lunch boxes, a dhobi-wallah washes clothes and a chai-wallah serves tea. They each have their own unique recipes and the preparation is often a performance in itself!

Masala chai tea for keto and low carb. Authentic Indian recipe with whole spices from scratch.
Masala chai tea for keto and low carb. Authentic Indian recipe with whole spices from scratch.

WAYS TO MAKE MASALA CHAI 

The processes in making masala chai can vary widely. To make it from scratch, it’s a decoction; made with whole spices that are simmered in a pan with the milk and tea. The whole spices can be stored longer than ground spices and provide a more complex flavor. Alternatively, ground spices can also be used by following the same process. With ground spices, it’s easy to prepare a jar of masala chai spice mix that can be used regularly.  

The next option is to use prepackaged products such as masala chai powder, which is common in India. Some of the most popular brands are Wagh Bakri and Laxmi which can be found in Indian grocers. Alternatively, chai has become popular in the west with many brands like Yogi and Celestial commonly found in supermarkets. I also like Prana Chai and T2, which offer handcrafted loose leaf chais.

KETO MASALA CHAI INGREDIENTS 

When making chai from scratch, there is no fixed recipe and regional variations can be dramatically different! Determined to make it using whole spices and replicate my memory of an authentic masala chai, I asked for the family recipe and went from there. The four essential components are tea, spices, milk and sweetener:

Masala chai tea for keto and low carb. Authentic Indian recipe with whole spices from scratch.

1. TEA

A strong black tea is usually used, such as assam, which is named after the region it comes from. It’s the world’s largest tea-growing area and the most affordable kind of tea in India. The tea used is commonly called CTC (crush, tear, curl) or mamri. For my recipe I used Raj Foods Assam Tea, while Tea India Assam Tea is another good option. 

2. SPICES

The most essential ingredient is green cardamom pods, which have a distinct flavor. After that, the options are many. After all my research I decided to include fennel seeds, star anise, cinnamon bark, green cardamom pods, black peppercorns, cloves and fresh ginger. Some other common ingredients include coriander seeds, nutmeg, vanilla seeds, allspice and bay leaves. It all comes down to personal preference! 

Masala chai tea for keto and low carb. Authentic Indian recipe with whole spices from scratch.

3. MILK 

In India, raw heavy milk such as buffalo, cow or goats milk is used. In my mission for the perfect keto-friendly chai, I tried making it with coconut milk, heavy cream, soy milk and almond milk to find the best option. Most of the carbs come from the milk added to the tea, so it’s possible to change the proportions by using more water and less milk. Here are my tasting notes:

  • Unsweetened Coconut Milk – A thick, creamy consistency that was nice and rich. The coconut flavor disappeared, and added a little natural sweetness – even before adding sweetener. Made at a 1:1 ratio. My favorite.
  • Heavy Cream – A full and thick consistency that felt rich and well, creamy. It didn’t distract from the flavor of the spices and was close to what I remember from India. Made at a 1:3 ratio.
  • Soy Milk – A smooth and fluid consistency. The soy flavor could be tasted without sweetener, but once sweetener was added it disappeared into the background. Made at a 1:1 ratio.
  • Almond Milk – Like soy, this had a smooth and fluid consistency. However, a nutty flavor lingered whether sweetener was added or not. For me, it distracted from the spices and tasted unpleasant when chilled. Made at a 1:1 ratio.

4. SWEETENER

Chai is typically sweet, though I didn’t add any sweetener at first. While the spices tasted wonderful, it didn’t have the balance I remembered. After adding a little artificial sweetener, I found it was perfect. Spicy and sweet, creamy and fragrant. For a paleo diet, it could also be sweetened with honey.

Masala chai tea for keto and low carb. Authentic Indian recipe with whole spices from scratch.

CARBS IN KETO MASALA CHAI 

The carbs come from the choices of milk, sweetener and the fresh ginger. Based on the brands of milk and cream I have here in Japan, a serving with unsweetened coconut milk is about 4 net carbs, almond milk is 5 net carbs, soy milk is 6 net carbs and heavy cream is 6 net carbs.

BUYING SPICES IN JAPAN

In Japan, my local Kaldi has a fairly great assortment of spices including those required for chai; though they come in tiny little packets which can soon add up. In Shinagawa, Tokyo there is an Indian grocer called Maya Bazaar which you can smell outside before you find it! The store mostly stocks items in bulk for local restaurants, but spices are available in smaller jars and packets imported from India too. I found everything I needed here and many other tempting items. It’s a great source for huge packets of shredded coconut.

Now that I own all these spices, I’m excited to explore the other possibilities!

Masala chai tea for keto and low carb. Authentic Indian recipe with whole spices from scratch.

Keto Masala Chai Tea


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Ingredients
  1. 1 cup water
  2. 1 cup milk (soy/almond/coconut/cream)
  3. 4 green cardamom pods (whole)
  4. 1/4 tsp fennel seeds (whole)
  5. 1 star anise (whole)
  6. 1 stick cinnamon bark (whole)
  7. 3 black peppercorns (whole)
  8. 3 cloves (whole)
  9. 4 slices fresh ginger
  10. 2 tsps black assam tea
  11. 1 tsp artificial sweetener
Optional
  1. coriander seeds
  2. nutmeg
  3. vanilla seeds
  4. allspice
  5. bay leaves
Instructions
  1. Heat the water, crush your spices and add everything except the milk and tea.
  2. Keep on a low-boil for 10-15 minutes to release the flavor, it should be fragrant.
  3. Add the milk, tea and sweetener. Continue to simmer for 1 minute.
  4. Turn off the heat and leave to steep for 2 minutes.
  5. Strain and enjoy!
Nutrition Information (approx)
  1. This serving has 4g net carbs (including unsweetened coconut milk as pictured).
  2. Calories: 122kcal, Net carbs: 4g, Carbs: 6g, Fibre: 2g, Fat: 5g, Protein: 1g, Sugar: 0g
Adapted from The Kitchn
Adapted from The Kitchn
Happy Keto http://happyketo.com/

 

Masala chai tea for keto and low carb. Authentic Indian recipe with whole spices from scratch.