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

Easy Cheesy Taco Mince (Keto + Gluten Free!)

Served with konjac fettucine and broccoli; yum!

Makes two servings @ 10.2 carbs each; if cooking for the family simply scale up the recipe. For keto eaters, this is great served with konjac noodles and green above ground veggies; for gluten free families consider serving with brown basmati rice or wholegrain gf corn chips.

Note: Those on keto can reduce carbs further by making their own spice mix; calculations for this recipe are based on Farrahs Taco Spice Mix.

Ingredients

Directions

  1. Lightly brown mince in a frying pan/skillet.
  2. Add tomato paste, spices, salt, dried onion and cook for a few more minutes.
  3. Turn off heat (leave on hot element) and stir in cream cheese + colby cheese.
  4. If using konjac noodles: rinse them, stir in, and return pan to low heat for a few minutes until noodles are cooked.

NUTRITIONAL INFORMATION

Based on 2 servings per recipe; nutritional breakdown is approx:

Average Quantity
per Serving
Energy2337.2 kJ (558 kcal)
Protein41.8 g
Fat, total38.9 g
– saturated21.1 g
Carbohydrate10.2 g
– sugars5.4 g
Dietary Fibre1.8 g
Sodium822.2 mg
Calcium206 mg

Caesar Salad (Keto + Gluten Free)

A satisfying version of a classic treat that balances a range of healthy vegetables, tasty proteins, and filling fats with only 10g carbs per salad.

Ingredients

  • 100g fresh green beans
  • 1 cup chopped lettuce (romaine or cos)
  • 80g fresh tomato (sliced)
  • 30g colby / cheddar cheese (grated)
  • 100g bacon
  • 2 eggs
  • 1 tbsp Caesar dressing (store bought).

Note: Bacon seems to mean different things in different countries, in New Zealand bacon has a wide selection so feel free to use whatever you prefer.

Allergies: free from gluten and soy.

Directions

  1. Start a small pot of water boiling. Using a spoon, carefully slide in the eggs. Reduce heat to a simmer and set timer. The BBC have a helpful guide on timings; I tend to remove after 6 minutes. Tip: Keep in mind that the yolk will keep setting the hot shell until you peel it.
  2. Start the bacon cooking. If you’re using a frying pan / skillet and on keto than you may wish to use the bacon grease to saute the green beans. I prefer to cook bacon in the air fryer.
  3. Cook your green beans while the bacon is cooking; if you want to boil them (after removing the eggs) they will only take 2-3 mins.
  4. Layer your salad with lettuce, green beans, and tomato. Peel the hardboiled eggs and chop in half. Cut the cooked bacon into strips (or even better, use kitchen scissors and snip it directly onto the salad). Sprinkle over the grated cheese. Drizzle the dressing.

Nutritional Information

Nutrition InformationServing Size: 1 full recipe

Average Quantity
per Serving
Energy2367 kJ (565 calories)
Protein42.1 g
Fat, total38.3 g
– saturated13.9 g
Carbohydrate9.7 g
– sugars7.8 g
– starches1.2 g
Dietary Fibre5.2 g
Sodium1240.6 mg
Vitamin C22.6 mg
Vitamin A1864 µg
Calcium319.8 mg
Iron2.6 mg

Discover Colombia – how to make corn arepas

Arepa are one of the most popular foods in Colombia. They are often eaten every day and so versatile that they can be served as breakfast, lunch, or dinner. They might be served with rich Colombian hot chocolate; with soft fresh cheese; with guacamole or fresh tomato salsa; with prawns; the possibilities are endless!

There are many recipes for arepas and this is one variant 🙂

Ingredients

  • 1 cup milk
  • 2 Tablespoons butter
  • 1 cup fine cornmeal flour
  • 1/2 cup Colombian queso campesino, or queso doble crema, or shredded mozzarella.
  • 1/2 teaspoon salt
  • 1/2 cup frozen corn
  • Butter / rice bran oil for pan

All about corn flours

An important note for this recipe is that in Colombia they use a special arepa flour (masarepa) which is a precooked fine cornmeal. It can be sourced in New Zealand but it is a speciality item.

If you don’t have access to masarepa, you can use a gluten free substitute; you will need a larger quantity as it will not absorb the liquid in the same way. For instance, 1.5 cups Cornmeal Flour (not to be confused with NZ cornflour) and 1/2 cup gluten free baking flour.

Directions

  1. Warm the milk and butter (either in a pot or in a microwave).
  2. In a large mixing bowl, combine the warm milk (with dissolved butter) + cornmeal flour + salt + frozen corn + mozzarella. Mix until you have a dough-like batter.
  3. Let the batter rest for 30 minutes.
  4. Divide the dough into balls and then flatten.
  5. You can choose to: deep fry or lightly fry on a skillet / frying pan; give them a very light coating of oil and cook them in the air fryer (which I did); or even cook them in a panini press. The aim is to be golden crisp on the outside and cooked through. They are best served warm and are delicious eaten straight away.

Discover Colombia – How to make decadent hot chocolate

Chocolate sin queso es como amor sin beso, chocolate without cheese is like love without a kiss.”

It was fascinating researching this as part of our world studies unit on Colombia and delicious to try. This drink is an essential part of Colombian culture and often served for breakfast with arepa. It is an incredibly rich drink and worth noting that the cheese they use is Colombian queso campesino or queso doble crema; note these fresh cheeses are very different to something like our Kiwi block of yellow Colby featured in our quintessential mince and cheese pie.

Colombian Hot Chocolate

Ingredients

  • Stick(s) of dark chocolate
  • Full cream milk
  • White cheese

Those are essentially the ingredients; you can flavour with cinnamon and cloves if desired. Amounts will vary depending on how much you are making; I used about 1 sante bar, 1 cup full cream milk, and about 1/4c mozzarella. While delicious, I’m aware that it’s not quite the same cultural experience as I’m using my local ingredients.

Directions

  1. Warm the milk almost to a boil; watch closely and whisk.
  2. Remove from heat and stir in the chocolate until fully melted.
  3. Drop some mozzarella cheese into your cup and pour hot chocolate over the top.
  4. Let the cheese melt a little and enjoy!

Tip: In Colombia, they use a chocolatera and a molinillo for warming the milk and frothing the chocolate. Lacking these, I used a small pot and a whisk.

Madagascar chicken

While studying Madagascar, I was fascinated by their terraced rice fields (unusual for an African nation). The Malagasy people use rice as a part of all three meals and also draw on many cultural influences in their cooking.

One dish that particularly drew my attention was this idea for a simple marinade that would allow me to make good use of our bountiful lemon tree.

Ingredients

  • Fresh lemon zest
  • Ginger
  • Garlic
  • Salt
  • Coconut oil / Coconut cream
  • Chicken
  • Rice

Directions

Unlike most recipes, I’m keeping this simple since the focus is really on the combination of flavours used.

In a deep dish, place your chicken. You want something that will stay tender like chicken thighs or whole legs.

Onto the chicken, rub fresh lemon zest (the finely grated skin of the lemon), fresh grated ginger (or ground ginger), some crushed garlic, and coconut oil. Alternatively, use rice bran oil and add a little coconut cream to your finished dish.

Marinate the chicken overnight to absorb the flavours. Cook until tender using your choice of BBQ, skillet, or air fyer.

Serve with rice.

Consider adding a popular Malagasy side dish, such as Lasary Voatabia or Mofo Sakay.

Flavours of the World: How to make Japanese onigiri

Onigiri is delicious and easy to make!

One of the wonderful things about homeschooling is that being in the kitchen can definitely be part of the curriculum! We’re studying Japan at the moment and one of the suggestions in our Kiwico Atlas Discover Japan box was to try our hand at onigiri.

At it’s simplest, onigiri is a fun gluten free snack that uses a sticky rice to create a treasure box sandwich around a delicious filling of your choice. They are wonderfully easy to make and can be as creative (or quick) as you like.

The key ingredient that you will need is Japanese Short Grain Rice. This is sometimes marketed as ‘sushi rice’ in Western supermarkets although this is actually a misnomer, the same rice can be used to make sushi but while sushi uses vinegar, salt, and sugar to provide seasoning, onigiri uses plain steamed rice and relies on the nori (dried seaweed) and filling for flavour.

Ingredients

Your choice of fillings; for instance:

  • Smoked salmon and cream cheese
  • Tinned tuna chunks + mayonnaise + cooked corn
  • Bonito flakes and soy sauce
  • Cooked chicken and avocado
All kinds of onigiri designs are possible

Think about what design you would like to use for your onigiri. If you want to keep it simple, use scissors to cut the nori sheets into smaller and shorter strips that you wrap around the base of the onigiri as a handhold. You can also get creative and decorate them into whatever you can imagine! There are fascinating videos on YouTube with plenty of ideas – be aware that fancier designs may utilize special tools to cut the seaweed and moulds to press the rice into. These can often be picked up cheaply online or from stores specializing in Japanese homewares.

Directions

  1. Cook your rice fresh and allow to cool slightly (it should be warm while making the onigiri). I like to use a rice cooker and make just enough rice for the meal.
  2. Prepare your filling while the rice is cooking.
  3. Have a bowl of water available to wet and wash your hands (the rice is sticky!).
  4. Traditionally, salt is rubbed onto both hands and helps to flavour the rice while you shape it. You then scoop some warm rice onto one hand, make it into a flattish nest shape, place 1-2 tsp of filling in the middle, then gently squeeze into a ball or triangular shape. Tip: If this feels a bit tricky, try lining a small bowl with gladwrap and laying the rice on top. Apply filling to centre, pop a little more rice on top, and then pull the gladwrap up at the corners (into a raindrop shape) and mould the rice (keeping the filling in the centre).
  5. You can then decorate the onigiri as you like.

Tip: You don’t need to use any nori but it does provide a pleasant umami flavour. You may prefer to simply dip your onigiri in soy sauce or coconut amino acids (an allergy friendly substitute). You may also like to sprinkle a furikake seasoning onto your onigiri; there are a range of flavours.