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

Sour Cream Scones / Quick Bread (Keto + Gluten Free)

What to call these? They have no sweetening, no flaky butter, and no cheesy flavour (as the mozzarella acts as a binder) so they’re a small quick bread which slices beautifully to top with salted butter, colby cheese, and Culley’s South Carolina Mustard. You can also quite happily top them with a few thinly sliced berries, or chia seed jam (depending on your dietary preferences). So it’s a bit like a UK scone, a bit like an English muffin, and a bit like a USA biscuit; and of course you don’t have to cook them in a muffin pan! For those on Keto – they are also only 4.1g carbs per serve 🙂

Ingredients

  • 100g almond flour
  • 50g coconut flour
  • 2 medium eggs
  • 1 tsp baking powder
  • 125g sour cream
  • 50g grated mozzarella
  • 1 tsp baking soda
  • 1 Tbsp apple cider vinegar
  • dash salt
  • Optional: 2 Tbsp – 1/4c water

Directions

  1. Pre-heat oven to 200’C / 390’F and grease muffin trays.
  2. Combine the almond flour, coconut flour, and baking powder in a bowl.
  3. Mix in the eggs, sour cream, and mozzarella.
  4. Add a little water to moisten (this will also impact how moist / dry these are once cooked and cooled).
  5. Allow to sit for 10 – 20 minutes so that the gluten free flours can absorb the moisture.
  6. Add baking soda and vinegar – enjoy the fizz!
  7. Quickly combine and spoon into muffin trays.
  8. Pop into pre-warmed oven. I like to do mine a bit like scones – intense heat at first for the initial rise and then drop the heat for the rest of the cooking; 200’C / 390’F for about 10 mins and then 170’C / 340’F for about 10-15 mins. Use a toothpick to test (it will come out clean once cooked).

Lovely warm. I’ve been pleased with how mine store in both fridge and freezer.

NUTRITIONAL INFORMATION

Based on 6 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy983.7 kJ (235 kcal)
Protein9.5 g
Fat, total18.5 g
– saturated6.6 g
Carbohydrate4.1 g
– sugars2.4 g
– starches1.4 g
Dietary Fibre4.8 g
Sodium414.4 mg
Calcium124.1 mg

Focaccia Bread (Keto + Gluten Free)

This is a versatile flatbread that I like both focaccia style (with cracked salt and fresh rosemary) and pizza style with a blend of cheeses on top.

Ingredients

  • 90g ground flaxseed / linseed
  • 30g finely ground almond flour
  • 2 tsp baking powder
  • 3 eggs
  • 50g coconut oil
  • 1/4 tsp salt
  • Flavours / toppings, i.e. olive oil, rosemary, cracked sea salt

Allergies: gluten free, dairy free, soy free. (can be made nut free by using only flaxseed).

Directions

  1. Prepare your coconut oil. It needs to be very soft / liquid BUT you don’t want it to be hot and cook the eggs. Depending on climate, either let it liquify on the bench or warm it in the microwave (then wait for it too cool).
  2. Ideally, beat and froth the eggs / coconut oil first but this will work if you simply combine everything and mix vigorously. You can also choose to fold additional ingredients into the base (i.e. rosemary, pizza thyme, sundried tomatoes, olives).
  3. Allow the mixture to rest. I like to put it in the fridge for 30 minutes but even 5-10 minutes on the bench will see the mixture thicken.
  4. Shape and bake (and decorate!). I like to cook mine in the air fryer (lined with baking paper). I split my dough and shape into two flat breads. If I’m making focaccia, I rub a little olive oil on the top, sprinkle cracked salt over it, and add fresh rosemary from the garden. I bake each one at 200’C (392’F) for 12-14 mins. Once cooked, I allow them to cool and then cut to serve. You could also make one large focaccia bread and bake in the oven.

NUTRITIONAL INFORMATION

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

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1381.9 kJ (330 kcal)
Protein9.9 g
Fat, total29.5 g
– saturated12.5 g
Carbohydrate1.8 g
– sugars1.1 g
Dietary Fibre6.9 g

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

Blueberry and Lemon muffins (Keto + Gluten Free!)

These Keto friendly muffins are gluten free, soft, naturally sweet, and contain only 3.3g net carbs per serving! They are lovely served warm from the oven (and can be frozen to use as needed).

Ingredients

Allergies: free from gluten and soy.

Note: These muffins are sugar free and naturally sweetened by the cream cheese and blueberries. If you prefer them sweeter you could add a little Maple Syrup (either natural, or an alternative like ‘Queen Maple Syrup Flavoured Sugar Free’ to maintain the low carbs).

Tip: For a finer consistency, consider ordering finely milled almond flour online.

Directions

  1. Line or grease a 6-serving muffin tin. Preheat the oven to 180’C / 350’F.
  2. Melt the butter (I use a large pyrex jug in microwave).
  3. Stir in the almond meal. Let it stand for 5-10 mins so that it thickens a little.
  4. Stir in the baking powder, eggs, and cream cheese.
  5. Gently fold in the fresh blueberries and lemon peel.
  6. Spoon into the muffin tin. Bake for 18-22 mins (or until a toothpick comes out clean).

Nutritional Information

Based on 6 servings per recipe; nutritional breakdown is approx:

Average Quantity
per Serving
Energy874.1 kJ / 209.9 kcal
Protein6.1 g
Fat, total18.8 g
– saturated6.5 g
Carbohydrate3.3 g
– sugars2.6 g
Dietary Fibre2.1 g
Sodium219.5 mg
Calcium54.9 mg

Gluten Free Lemon Cake

This delicious gluten free lemon cake was inspired by both our study of Colombia, where corn flour is a key ingredient in many traditional foods, and our sun drenched lemon tree.

Ingredients

  • 1 cup GF cornmeal flour
  • 1 cup sugar
  • 2 cups gluten free plain flour
  • 1 1/2 tsp Baking Powder
  • pinch salt
  • 2 eggs
  • 120g Nuttelex (or margarine, or butter)
  • Zest of 1 lemon
  • Juice of 2 lemons
  • approx. 3/4 cup water (or rice milk, or milk, or greek yoghurt).

Allergies: gluten free, dairy free*, soy free, nut free.

Directions

  1. Line or grease a large spring-form cake tin. Preheat the oven to 180’C / 350’F.
  2. I like to keep things simple. Put everything in a big bowl in the order listed EXCEPT the water. Tip: a flour sieve is great for keeping out the lemon pips!
  3. Add 1/4 cup liquid and mix with an electric beater. Slowly keep adding water and mixing until you have a good cake batter consistency.
  4. Pour the cake batter into the cake tin, smooth, and bake for 30-35 mins (or until a toothpick / sharp knife comes out clean).
  5. Sprinkle with a little icing sugar, or whip up a lemon icing for a more lemony flavour.

Tip: I like to eat it warm from the oven and then freeze the rest to pull out as needed.

Tip: For a more lemony flavour, pierce many times with a toothpick when the cake is half cooked. Cover the top of the cake in a thin layer of sugar and squeeze a fresh lemon over the top; then place back in the oven. The lemon syrup will soak into the cake while it continues baking.

Yummy Chocolate beetroot muffins!

This is a versatile recipe that can be used to make moist scrumptious cupcakes, muffins, or mini-cakes.

Ingredients

  • 150g grated fresh beetroot
  • 2 eggs (whisked)
  • 1/2 cup rice bran oil
  • 1/4 cup water, rice milk, or cow milk.
  • 1 1/2 cup high grade flour
  • 3/4c sugar
  • 1/3 cup Dutch cocoa powder
  • 2 tsp baking powder
  • Optional: 2 tsp hemp seed protein powder

Allergies: dairy free*, soy free, nut free.

Directions

  1. Put oven on to pre-heat to 180’C / 375’F. Grease your muffin tray or springform mini-tins.
  2. Sift the flour, baking powder, cocoa powder, and sugar into a bowl. Add hemp seed protein powder (if using). Whisk.
  3. Add the grated beetroot, eggs, and rice bran oil. Mix to combine. It will still look a little dry. Add the water / milk and it should look just right once mixed in.
  4. Divide the mix amongst your muffin cases etc.
  5. Bake for 20-25 minutes (or until a toothpick / sharp knife comes out cleanly from the centre).

Allow to cool and then consider icing CHOCOLATE BUTTERCREAM ICING (ALLERGY FRIENDLY).

How to make kefir ice cream

Probiotic + prebiotic kefir ice-cream. Tasty, low in lactose, high in calcium.

Ingredients

  • 1 large frozen banana
  • 150g kefir
    • I used The Collective Blueberry Hemp Kefir. The hulled hemp seeds + chicory root help to add some prebiotic fibre to go with the probiotic kefir. Tip: Another option is to mix in 1Tbsp of ground linseed.

Allergies: soy free, gluten free, egg free, nut free.

Directions

  1. Slice up the banana and freeze the slices.
  2. Blend the frozen banana and kefir until smooth.
  3. Serve and eat immediately. The consistency is like soft-serve ice-cream.