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LCHF Pancake Recipe

Do you remember when you were little and your mom would make you these amazing, perfectly fried pancakes?

Well, I do. And I’ve been missing them a little since I cut out grains from my diet, a good few years ago now.

Throughout the years, I’ve been trying one low carb pancake recipe after the other, but they never quite get to where I would like them.

They’re either too soggy, too thick (I much prefer crepes to american style pancakes!), taste too much like nuts, don’t contain enough fat, or, frankly, are too complicated to make with ingredients that you have to really go on a hunt for.

Call me the Goldilocks of Pancakes if you will, but finding an easy, yummy, healthy, low carb pancake recipe has not been easy. I might as well have gone out for that hunt of those ingredients no human has in their pantry ever.

I’ve recently given up a bit on searching for The Pancake Recipe. Too much milk products isn’t an option, neither are fake ingredients. Or combinations of ingredients that give them a funky flavor. No, thanks!

Until now.

I’ve quite frankly completely stumbled upon what might just be The Complete Pancake Lovers Awesome Recipe For Low Carb High Fat Pancakes!

I was first alerted to this recipe through a fantastic Facebook group I’m in, and thought it sounded a little weird, to be honest. “Egg and cream cheese, that’s it?! They’ll never keep together and the’ll taste like, well eggs and cream cheese. Perhaps sometime when I have n o t h i n g else at home.” my mind started blabbering.

That day was the other day (although we had tons of other yummy food at home). Turns out, they hold together just fine, almost better than “normal” pancakes. And the taste… I bet you anything no one would realize they’re not “normal” pancakes if I served them these. They taste exactly like I remember pancakes tasting!

 

lchf_pancakes

Yummy LCHF Pancakes

 

This recipe is from the wonderful blog I Breathe I’m Hungry, where you can find the recipe in all its glory and originality.

This is my version:

Real LCHF Pancakes

Makes: Four pancakes/crepes

You’ll need

  • 2 oz (60 grams) cream cheese (I used Philadelphia)
  • 2 eggs
  • 1 teaspoon xylitol (or sweetener of your choice) (this can also be completely skipped, they’ll still be awesome)
  • 1/2 teaspoon cinnamon (because who doesn’t love cinnamon?!)

Do this

  1. Put all ingredients in a blender. Blend until smooth
  2. Let rest for 2 minutes
  3. Pour some batter into a hot pan with some melted butter. Cook for 2 minutes until golden, flip and cook 1 minute on the other side.
  4. Serve with some fresh berries, cinnamon, sweetener if you want, lemon, almond butter, butter, bacon… The world’s your oyster and the sky’s the limit!

 

lchf_pancake

LCHF Pancakes with Raspberries, Coconut cream and Cinnamon

 

Approx nutrition info per batch:

344 calories
29g fat
2.5g net carbs
17g protein

Enjoy these amazing pancakes!

Hope they can become a staple in your food routine, it’s always nice with new inspiration.

Do you have a favorite pancake recipe you want to share with me? Comment below!

 

Saffron Coconut Macaroons

I know just how busy you are today.

So today’s post will be very short and to the point.

A few people have asked me about the recipe for the Saffron Coconut Macaroons that I shared in my Diabetes Advent Calendar.

And because I’m feeling the festive spirits (no, I don’t mean the rum), I want to share it with you here on the blog today!

(If you don’t like saffron (gasp!), they’re absolutely delicious if you leave it out, too)

 

Saffron Coconut Macaroons

Makes about 10

You’ll need:

25 g butter

1 egg

1.5 dl (0.6 cups) desiccated coconut

1 tbsp. stevia or agave (or honey, if you can take it)

1 pinch vanilla powder

1 packet saffron

Do this:

Put the oven on 175 degrees.

Melt the butter with the saffron.

Whisk together the egg and sweetener of your choice.

Add all the other ingredients to the mix.

Let the mix rest for a few minutes.

Make “peaks” on a baking sheet and bake in the oven for 10-15 minutes, until the tops are golden brown.

Each peak has 4 grams of carbohydrate.

 

saffron coconut macaroons

Saffron Coconut Macaroons

 

These yummy treats are gluten-, grain-, treenut-, soy- and (almost) sugar free, so they suit most people.

Let me know how yours turned out in the comments below!

ENJOY!

Breakfast, or Sugary Dessert?

Your alarm goes off.

You try to open your eyes, with varying levels of success, and try to shut that darn ringing off.

A yawn and a stretch later, you get up, go into the kitchen and…

(Please finish that sentence in the comments below, I’m dying to hear the end of this!)

Yes, what does happen next?

Do you go straight for the coffee machine, or do you make yourself some yummy breakfast?

If it’s the latter, what is that breakfast made of? Or, could it technically classify as dessert?!

Today, I’m going to have a merciless look at some of the usual breakfast suspects, and how much sugar they contain. I’ll also give you awesome alternatives for your healthier lifestyle.

Let’s start with something pretty “harmless” – cereal.

If you’ve been following me for some time, you already know what I think about it. As I’m only looking at the sugar content, my opinion of cereals otherwise, will be suspended for the following sentences.

In a recent blog post, Ann Fernholm, a Swedish scientific journalist, specializing in how nutrition affects the body, pointed out that Kellogg’s Coco Pops contain 35 g of sugar/100 g, whereas a brand of chocolate cookies contains 33 g of sugar/100 g.

The cereal is relatively sweeter (contains more sugar) than milk chocolate cookies. How disturbed is that?!

Many cereals have more sugar than desserts do. Here is a little list of comparison of how much sugar they contain per 40 g of product:

Kellogg’s Coco Pops – 14.8g
Kellogg’s Crunchy Nut Cornflakes – 13.6g
Scoop of vanilla ice cream – 10g
Nestle Cheerios – 8.6g
Jam doughnut – 8.6g

Even the “healthier” Weetabix doesn’t go under the radar here, even if 2 of them “only” have 2 grams of sugar in them. What you don’t see in that fact, is that 69% of the full weight of a Weetabix is carbohydrate, which will turn into sugar (glucose) as soon as you digest it

Carbohydrates are Sugar

Carbohydrates are Sugar

Ok, fine. But what about a sandwich? With some nutella (because it “just tastes better”)? So, 2 slices of white bread has 3 grams of sugar, and 2 tablespoons of nutella contains 21 grams of sugar. This is truly spreadable candy, with 23 g of sugar per serving!

Oh, and add a little fruit juice to that yummy breakfast, too? Add another 13 g of sugar to that, making it almost-worth-eating-cake-for-breakfast-worthy with 36 grams of sugar.

And what about yoghurt?

Actually, there’s a very broad spectrum when it comes to yoghurts. If it’s a plain, no-sugar-added, preferably full fat, version, please, go ahead. Enjoy that yoghurt!

But let’s have a look at another one, too.

For the average light (meaning low fat, meaning chemical sh*t-storm), strawberry flavored pot of yoghurt (ca 130 g), there will be 20 g of sugar.

 

And what about if you have to grab breakfast on the run? (The following 2 examples should scare you off from doing that…)

Let’s say you’re running late, and run into the Starbucks on your way to work or school. You’re super hungry by this point and need something quick.

You go for a much-loved breakfast combo that you can eat on your way to work; a caffe latte and a muffin!

Let’s crunch the sugar-numbers. A Starbucks Latte has 17 g sugar (and, if you go for the pumpkin spice latte, because, hey, it’s autumn (PSL is also poisonous, though) you have 49 g of sugar In. One. Cup! And your beloved blueberry muffin has another 29 g of sugar, making it a total of 46 (or 78!!) g of sugar. In one meal.

Or, my personal favorite to discuss is the Swiss power-breakfast-combo of an energy drink and a nussgipfel (which is a croissant with a nut filling). It almost pains me to write this, as I see So. Many. People. (and mostly teenagers, too) have this in the mornings.  That can of energy drink has 26 grams of sugar, and that nussgipfel has another 36 g of sugar, totaling 52 grams of sugar.

 

No wonder we’re getting fatter every day! Not to mention these poor people’s inability to concentrate throughout the day, if they’re only fuelled by sugar in different shapes and forms! (Which, in turn, leads on to the non-surprise that more and more children are diagnosed with ADD, ADHD and other concentration-deficits. But that’s a topic for another blog post!)

A little disclaimer: we’re not even talking about carbohydrates here, we’re talking about real, pure sugar that is dumped into these usual breakfast items.

 

So, what options are left!? (That’s the question I get asked most frequently when I start explaining to my clients what sugar (and carbs) does to their body.)

The answer is MASSES. There are masses, loads and countless options out there instead of these breakfasts/desserts.

One of them is a lovely nut muesli, served with coconut milk. Nuts contain about 4 g of sugar/100 g (and here, you eat about 30-40g). There’s also 3.3 g sugar in 100 g coconut milk (and you eat maybe 50 g). This makes a total of 2.7 + 1.7 = (drumroll please…  ) 4.4 g of sugar per serving.

Or, take a weekend favorite of mine, Coconut pancakes. It contains: 3.3 g sugar from the coconut milk, 6 g sugar/100 g of shredded coconut, 1.1 g sugar in the egg. This makes a total of 10.4 g sugar for the whole batch, about 5.2 g sugar per serving.

(The recipes for these are available in my PDF that you get as a welcome present when you sign up for my VIP list just to the left of this text.)

Or an omelet with 2 eggs, bacon, tomatoes and cheese: 2.2 g sugar in the eggs, 2.6 g sugar in 100 g tomatoes, 2.3 g sugar in 100 g cheese. This gives you a total of 7.1 grams of sugar (if you actually use 100 g each of tomatoes and cheese…)

Now it’s your turn; what’s usually on your breakfast table? How do you go about choosing what you eat in the mornings? Let me know in the comments below!