Discover Sweden – How to make Swedish apple pie (gluten free + keto)

This is so easy to prepare as everything goes into the oven at the same time! This is higher in carbs for keto (at 7.5g/net carbs per serve) so it will work for some but not for others but it’s definitely much lower than a traditional apple pie. For those who aren’t on keto, feel free to sub ingredients (there are notes in the recipe).

Ingredients

  • 200g almond flour
  • 100g salted butter
  • 100g erythritol/monkfruit
    • This works 1:1 so you can use 100g sugar if non-keto.
  • 1 egg
  • Lemon Juice (one wedge)
  • Pinch salt
  • 1 tsp ground cinnamon
  • Optional: 1/2 tsp cardamom, or 1/2 tsp ground ginger, or a 1/4 tsp nutmeg.
  • 1 large green (Granny Smith) apple; equiv. to 250g thinly sliced apple after peeling and coring.
  • 1 small green-skinned winter squash; equiv. to 200g thinly sliced after peeling and coring.

If you’re not on keto, then feel free to use as many apples as you wish! If you are on keto, then you’ll want to use sparingly. You can significantly reduce the carbs/serve by switching to almond flour and a sugar replacement; reduce slightly more by switching to a mix of apple and squash; and reduce further by using a mix of apple and chayote / choko. The accompanying vegetable takes on the flavours of the apple and spices so that it simply tastes like apple!

100% apple = 8.6g carbs/serve; apple + squash = 7.5g carbs/serve; apple + chayote/choko = 6.6g carbs/serve.

Allergies: free from gluten and soy. For dairy free, consider replacing butter with coconut oil or nuttelex.

Directions

  1. Grease your baking dish and preheat the oven to 180’C/350’F.
  2. Prepare your apple and winter squash. It’s best to slice very thinly – especially the squash as it takes longer to cook than the apple.
  3. Place the slices in a mixing bowl. Add 2 Tablespoons of the pre-measured sugar, the lemon juice, the cinnamon, and any other spices. Give everything a good tumble until the slices are evenly coated. Layer them in the baking dish.
  4. In the emptied mixing bowl, soften the butter. Stir in the rest of the sugar replacement. Mix in the almond flour and a pinch of salt. Mix in the egg. Tip: this mixing order ensures that the raw egg doesn’t get scrambled into hot butter!
  5. Spread the topping over the apples.
  6. Bake for 40-60 mins.
    • Why the big time variation? From 40 minutes, you want to keep a close eye on when your crust starts to brown. You may find that it cooks quicker than your filling, especially when using squash (and depending on how finely sliced the filling is). If needed, cover the pie with tin foil, reduce heat, and allow the pie to keep simmering while keeping a close eye on it.
  7. Delicious served warm with whipped cream.

NUTRITIONAL INFORMATION

Based on 8 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1122.4 kJ (268 kcal)
Protein6.3 g
Fat, total23.4 g
– saturated7.6 g
Carbohydrate7.5 g
Dietary Fibre4.3 g

Discover Sweden – how to make Swedish Cinnamon Buns (kanelbullar)

Swedish cinnamon buns differ from their American counterparts in several ways – the inclusion of cardamom, the wonderful looping and knotting to form them, and the simple glaze that traditionally uses Swedish pearl sugar. This is a small batch recipe that I made for family – feel free to double it!

Ingredients

Group 1 – Activating Yeast

  • 1 1/2 tsp surebake yeast
  • 1 1/2 Tablespoons sugar
  • 1/2 cup warm water (or milk)

Group 2 – Making Dough

  • 2 cups flour
  • 1 tsp ground cardamom
  • 1/2 tsp salt
  • 4 Tablespoons rice bran oil (or 1/4 cup melted butter)
  • 2 Tablespoons sugar
  • 3 Tablespoons water

Group 3 – Filling

  • 1/2 cup soft brown sugar
  • 1 Tablespoon ground cinnamon
  • 1/2 tsp ground cardamom
  • 1/4 cup buttery nuttelex (or butter, or margarine)
  • Few drops vanilla

Group 4 – Glaze (optional but traditional)

  • 1 egg + 1 Tbsp water + Swedish Pearl Sugar to decorate.

Allergy: free from dairy*, soy, nuts, egg*.

Note: We differed from traditional recipes by not using dairy or egg but I have included these in the recipe notes so that families can make their own choices.

Directions

  1. Combine Group 1 (yeast, sugar, warm water) in a bowl. Wait about 10 minutes until frothy and giving a yeasty smell (indicating that the yeast has activated). In winter, I use a metal bowl and sit it in a sink of hot water.
  2. Add Group 2 to Group 1. Into the bowl, add the flour, cardamom, salt, rice bran oil, and sugar. Combine. Add the 3 Tbsp of water. You will now be able to use fingers to mould into dough.
  3. Fold and knead the dough until smooth and elastic. Cover and place in a warm place until doubled in size. Tip: in winter, I do some kneading for the share joy of it and then place in the breadmaker on a dough setting!
  4. Use Group 3 to make the filling. Combine brown sugar, cardamom, cinnamon, nuttelex/butter, and vanilla. Mix until smooth.
  5. Folding and shaping:
    • Roll out the dough on a lightly floured surface and form it into a large rectangle. Evenly spread the filling over it.
    • Lift the top edge of the dough and fold the top 1/3 down to the middle; lift the bottom edge of the dough and lift up to the middle.
    • Roll the dough again into a large rectangle.
    • Cut the dough into 6 strips.
    • Pick up a strip, stretch and twist lightly, loop twice around the three middle fingers of your other hand, then once over the loop, and coil with the bottom tucked in.
  6. Place the knotted cinnamon buns onto a baking sheet and place in a warm place. Allow them time to rise until almost doubled in size.
  7. Preheat the oven to 180’C / 350’F.
  8. While the oven is heating, make up the egg wash if desired. Whisk the egg and water, then lightly brush over the scrolls. Sprinkle with crunchy Swedish pearl sugar.
  9. Bake for 15 – 20 minutes until golden brown. Serve warm.

Nutritional Information

Based on 6 servings.

Average Quantity
per Serving
Energy1692.7 kJ (404kcal)
Protein4.8 g
Fat, total17.9 g
– saturated4.1 g
Carbohydrate55.2 g
– sugars24.1 g

How to make linseed cereal (keto + gluten free)

I sometimes make myself chia coconut pudding for breakfast but my go to (because it is so quick to make) is definitely linseed as a cereal. It has fiber, protein, omega-3, it’s gluten free, and it’s keto friendly.

Ingredients

  • 30g ground linseed
  • 200ml coconut milk

Allergies: free from gluten, dairy, soy, eggs, nuts.

Directions

  1. Mix well.
  2. Allow to rest on bench or in fridge for about 20 minutes.
  3. Stir well.

The linseed will soften as it absorbs the liquid. Flavourings and garnishings come back to diet and lifestyle preferences. On keto, consider berries, coconut chips, vanilla, or Queen Maple sugar free syrup. The creamy taste of the coconut milk also pairs well with the sharper taste of adding a dollop of natural yoghurt.

Not on keto, consider adding sliced banana, fresh mango, berries, or honey.

Tip: Instead of coconut milk, you can stir directly into a natural low-carb yoghurt like De Winkl.

NUTRITIONAL INFORMATION

Based on 1 serving with coconut milk

Average Quantity
per Serving
Energy2184 kJ (522kcal)
Protein7.2 g
Fat, total50.6 g
– saturated25.8 g
Carbohydrate5.1 g
– sugars3.1 g
Dietary Fibre8.2 g

Based on 1 serving with De Winkl natural yoghurt

Average Quantity
per Serving
Energy 1016.7 kJ (243kcal)
Protein16.7 g
Fat, total15.4 g
– saturated2.7 g
Carbohydrate2.1 g
– sugars2.1 g
Dietary Fibre8.2 g
Calcium386.5 mg

How to make chia pudding (gluten free + keto)

After making Kenyan pancakes (vibibi) for the family, I had leftover coconut milk and wanted to make something for myself. Chia seeds have lots of nutritional benefits and make a super easy gluten free and keto breakfast!

Ingredients

  • 80g chia seeds
  • 400ml coconut milk

Allergies: free from gluten, dairy, soy, eggs, nuts.

Directions

  1. Shake your tin of coconut milk before opening so that the cream has blended in.
  2. You can make this in one big dish, or put 20g chia seeds and 100ml coconut milk in each smaller bowl / glass / container. Air-tight containers are best if not eating immediately.
  3. Mix well.
  4. Place in fridge (preferably overnight); check on it a few times and stir.

It is that easy. The chia seeds will absorb the liquid and plump up. Flavourings and garnishings come back to diet and lifestyle preferences. On keto, consider berries, coconut chips, vanilla, or Queen Maple sugar free syrup. The creamy taste of the coconut milk also pairs well with the sharper taste of adding a dollop of natural yoghurt.

Not on keto, consider adding sliced banana, fresh mango, berries, honey, or granola.

NUTRITIONAL INFORMATION

Based on 4 servings.

Average Quantity
per Serving
Energy1163.6 kJ (278 kcal)
Protein4.1 g
Fat, total25.1 g
– saturated13.1 g
Carbohydrate3.9 g
Dietary Fibre6.9 g

Discover Kenya – How to make vibibi (gluten free pancakes)

Vibibi are a popular gluten free pancake in East Africa made using rice and coconut milk. Typically, these are made by soaking rice overnight and then blending to a smooth paste with the coconut milk but they can also be made with rice flour (as per this recipe). They are often served sweet but the sugar in the recipe can be reduced in favour of serving with fresh fruit like mango instead.

Ingredients

  • 1 tsp active yeast
  • 1/4 cup lukewarm water
  • 1 tsp sugar
  • 1/2 cup sugar
  • 1 1/2 cups rice flour
  • 1/4 tsp ground cardamom
  • 200 – 250 ml coconut milk
  • Optional: Nutmeg or vanilla can be added for a different flavour.

Allergies: free from gluten, dairy, soy, egg, nuts.

Note: You can choose to add an egg to the recipe (it is optional).

Directions

  1. In a mixing bowl, place the yeast, water, and 1 tsp sugar. Wait 5-10 minutes until it begins to foam and release a yeasty scent. Tip: In cooler weather, this will take longer. You may need to place the bowl in a hot water cupboard, or sit the mixing bowl in a little warm water.
  2. Mix in the rest of the sugar, the rice flour, and cardamom.
  3. Mix in the coconut milk until you have a smooth batter.
  4. Cover the mixing bowl and place in a warm spot. Allow to ferment for 2-3 hours.
  5. Cooking: Heat a frying pan with a little oil. Ladle batter into the pan. As it cooks, tiny bubbles will appear in the pancake. After about a minute (once golden brown on the bottom), flip, and cook for about 30 seconds on the other side. Repeat for each pancake (adding a little oil to the pan for each one).
  6. Serve with fresh fruit, or yoghurt, or a cup of coffee.

Crustless Silverbeet Quiche (keto + gluten free)

Warm and healthy!

In some countries, like New Zealand, silverbeet – Korare – swiss chard – can grow all year round in gardens making it a cheap and plentiful food source with plenty of vitamins. This is a tasty and easy way to cook it that can be easily adapted – consider sautéing the onions with chopped bacon; add a tin of tuna for quick additional protein; change the sour cream to heavy cream; use a mix of your favourite cheeses to change the flavour profile. Scale the recipe up to adapt for a larger family (or the size of your casserole dish).

You can make this as a one pot meal, mix everything in a casserole dish and stick it in the oven to bake, or you can prepare the ingredients in different ways first.

On keto and want to avoid the onion? Switch to dried onion flakes (I’ve given both options in the nutritional info) or add a small amount of leek / spring onion instead.

Ingredients

  • 200g silverbeet / swiss chard
  • 1 clove of garlic (crushed)
  • 80g brown onion (finely diced)
  • 4 large eggs
  • 100g Colby cheese (grated)
  • 125g sour cream
  • salt to taste

Allergies: free from gluten, soy, nuts.

Directions

  1. Put oven on to pre-heat to 180’C / 375’F. Grease a casserole dish (I use a large Pyrex one).
  2. Finely chop the silverbeet; crush and dice the garlic; finely dice the onion; grate the cheese.
  3. Choose any additional prep for the ingredients. Do you want to steam the silverbeet so that you can fit more in your casserole dish? Do you want to saute the onions? Do you want to cook any meat to add to the quiche?
  4. I like to place the grated cheese, sour cream, eggs, salt, garlic and onion in a mixing bowl and whizz till frothy with an electric beater. I place the silverbeet in the casserole dish and pour the mixture over it; then stir till well combined.
  5. Place in the oven and bake for 50 minutes. Note: if the silverbeet was not pre-steamed, you will need to check the dish after 20 minutes and give it a good stir and press.

NUTRITIONAL INFORMATION

Based on 4 servings and using brown onion:

Serving Size: 1 Serving

Average Quantity
per Serving
Average Quantity
per Serving
Energy1035.2 kJ (247 kcal)
Protein13.2 g
Fat, total19.2 g
– saturated9.7 g
Carbohydrate4.9 g
– sugars3 g
Dietary Fibre1.1 g
Vitamin C17 mg
Vitamin A1027.4 µg
Calcium246.8 mg
Iron1.5 mg

Based on 4 servings and using 3g dried onion:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1011.6 kJ (242 kcal)
Protein13.1 g
Fat, total19.2 g
– saturated9.7 g
Carbohydrate3.8 g
Dietary Fibre1 g
Vitamin C15.8 mg
Vitamin A1027.4 µg
Calcium244.2 mg
Iron1.5 mg

How to make cheese scones (keto + gluten free)

I love these gluten free cheese scones! They are tasty, versatile, great for lunchboxes, and only 4g of carbs per serve! I always make a double batch so I have some to freeze. They are also tasty with homemade butter on them 🙂

Ingredients

  • 100g almond flour
  • 2 eggs
  • 2 tsp baking powder
  • pinch of salt
  • 50g grated cheese (I recommend Colby)
  • 40g mozzarella (grated)

Allergies: gluten free, soy free, peanut free.

Directions

  1. Preheat oven to 200’C / 390’F. Grease or line a baking tray.
  2. Combine all ingredients in a mixing bowl.
  3. Divide into 4 even amounts. Roughly roll into balls. Place on tray and pat flattish.
  4. Cook for approx. 12-15 minutes (until golden brown on base). Remove and allow to cool.
  5. Delicious warm with butter; dipped with soup; or as a side with meat and salad.

NUTRITIONAL INFORMATION

Based on 4 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1087.5 kJ (260 kcal)
Protein13.5 g
Fat, total21.5 g
– saturated5.6 g
Carbohydrate3.9 g
– sugars1.5 g
Dietary Fibre2.7 g
Sodium449.8 mg
Calcium366.7 mg

How to make butter at home!

This is fun activity to do with the kids that requires no electricity or fancy gadgets – just a little patience!

Ingredients

  • Cream
  • Glass jar with lid

In New Zealand, you just need standard supermarket cream; in countries where cream is differentiated by milkfat, you want heavy cream.

Optional: You can add extras to your butter once it is made. Consider: salt; honey; a garlic herb mix; brown sugar and cinnamon; finely chopped lavender petals and honey.

Directions

  1. Half full your glass jar with cream and put on the lid (tightly).
  2. Start shaking!
  3. Phase 1 – you’ll hear a sloshing sound as the cream moves around. Phase 2 – silence…you have whipped cream thickly coating the glass. Phase 3 – the glass begins to clear and the sloshing sound begins to return. Phase 4 – you clearly have a ball of butter in the middle sitting in thin white liquid (buttermilk).
    • Note: the timing for this is impacted by the weather! This activity is made more difficult by very hot and by very cold weather.
  4. Pop the jar in the fridge for an hour or so to set.
  5. Drain the buttermilk (you can drink or use it for cooking).
  6. Pour cool water in the jar and give it a shake. You will need to wash the butter several times until the water remains clear. This helps to remove the buttermilk and casein traces that will otherwise go rancid.
  7. Tip the butter onto a dish (or bowl) and press with the back of a wooden spoon (or even a metal fork). This will help to bring out the water which needs to be drained off.
  8. Now your butter is ready to have any desired salt or flavours added.
  9. Butter will keep best in the fridge (wrapped or sealed).

Discover Greece: How to make Tzatziki (Keto + Gluten Free)

This popular Greek dish is traditionally served with pita bread; for a gluten free / keto option, consider serving with linseed focaccia bread or a mezze platter. Shown with: carrots, cherry tomatoes, green beans, cheese, and beef meatballs w. sliced almonds.

Ingredients

  • 100g peeled lebanese cucumber
  • 250g yoghurt (traditionally thick creamy Greek yoghurt)
  • 1/2 – 1 clove of garlic
  • Juice 1/2 lemon
  • Herbs: 1/2 – 1 Tbsp dill or mint.
  • Salt and pepper to taste

Directions

  1. Decide on what kind of texture you want for your tzatziki; then select and prepare your ingredients.
    • Greek yoghurt is traditional, you can use a thinner natural yoghurt.
    • Cucumber can be either grated or finely diced. Wrap it in muslin cloth and allow to rest so that any excess water is absorbed.
    • Choose your herb: dill, mint, or a combination? Dice the herb finely. Some like to also add a little cumin, parsely, or sumac.
    • Garlic can be crushed or finely diced.
  2. Combine the cucumber, yoghurt, garlic, lemon juice, herb, and salt (to taste).
  3. Rest in fridge for an hour to allow flavours to blend.
  4. Serve with accompaniments.

NUTRITIONAL INFORMATION

Based on 2 servings and using De Winkl natural yoghurt.

Average Quantity
per Serving
Energy257.6 kJ (62 kcal)
Protein7.4 g
Fat, total1.9 g
– saturated1 g
Carbohydrate3 g
Dietary Fibre0.4g

Tasty Chicken and Haloumi Fritters (Keto + Gluten Free)

High in protein and only 2.3g of carbs per serve!

Ingredients

  • 500g chicken mince
  • 200g halloumi
  • 1 medium egg
  • 200g grated zucchini
  • 30g almond flour
  • dash of salt
  • Optional: add a little grated lemon zest.

Directions

  1. Grate the zucchini. Press (or hand wring) to squeeze most of the water out.
  2. Grate or finely cut the haloumi.
  3. Combine all ingredients.
  4. Shape into about 20 meatballs.
  5. I like to cook in the airfryer @ 180’C / 356’F for 13-15 minutes but you could also oven bake.
  6. Serve with above ground green vegetables, such as a leafy salad.

NUTRITIONAL INFORMATION

Based on 4 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1466.5kJ (350 kcal)
Protein41.2 g
Fat, total19.6 g
– saturated8.7 g
Carbohydrate2.3 g
Dietary Fibre1.3 g
Sodium257 mg