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

Healthy Hearts Chocolate Fudge Brownie

Healthy Hearts Chocolate Fudge Brownie Free from dairy, gluten, and soy.

I wanted to make something that tasted decadently chocolatey but without a lot of added sugar and minimizing ingredients that are common allergies. It can easily be adjusted to make it suitable for any food restrictions in the family, daycare, or school. Lentils contain a wide range of nutrients and are made up of over 25% protein!

Healthy heart Chocolate Fudge Brownies

Ingredients

  • 2 x 400g tin lentils (approx. 2 cups of drained lentils)
  • 1 cup chopped dates
  • 1/2 cup brown sugar
  • 1 Tbsp maple syrup
  • 1 egg
  • 1/2 cup rice bran oil
  • 1/2 cup almond meal + 1/2 cup fine rice flour
    • (or substitute 1 cup plain flour)
  • 1 cup dutch cocoa
  • 1/2 tsp salt
  • 1 tsp Baking Powder
  • 2 Tbsp chia seeds
  • Optional: 90g pureed green vegetables (spinach, peas, courgette)

Allergies: gluten free, dairy free, soy free, peanut free.

What type of lentils to use?

There are many types of lentils and many online recipes suggest using red lentils. This is probably because they are split, skinless, and can have a sweet nutty flavour. To be honest, I went with what what was affordable and convenient – tins of brown lentils!

How can I replace egg?

I used egg as I wanted the protein but for an egg free alternative, you could pre-soak the chia seeds in 6 Tbsp boiling water for 15-20 minutes or use something like Orgran’s Egg Replacer.

Directions

  1. Put oven on to pre-heat to 180’C / 375’F. Grease your brownie tray (I use rice bran oil).
  2. Rinse lentils thoroughly. The lentils will need to be cooked and their cooking time is going to depend on what form you’re using (i.e. dried lentils will need to be simmered for 15-20 minutes).
  3. Put the kettle on to boil while you chop up the dates (the measurement of 1 cup is after they’ve been cut up).
  4. The dates need to be soaked in boiling water until soft. Personally, I took a big pyrex dish, put in my (rinsed) soft brown tinned lentils + my roughly chopped dates + a small amount of water. I then put it in the microwave on High for 2 minutes, stirred, and then put back in the microwave for another 2 minutes.
  5. Pour the hot date / lentil mix into a food processor and blend till smooth.
    • A metal blade is ideal for smoothness but then you’ll need to change to a plastic blade (or wooden spoon) for combining the rest; if you’re not worried about a perfect puree then you can just use a plastic blade throughout.
  6. Mix in sugar and maple syrup. Taste test for sweetness.
    • Note: instead of sugar, you could just use 1/3 cup maple syrup. The dates will also add natural sweetness.
  7. Mix in egg and oil.
  8. Mix in almond meal, rice flour, dutch cocoa, salt, baking powder, chia seeds, and any optional ingredients. (I went for green veggies, someone else might go for chopped walnuts).
  9. Bake for 30-35 mins.

The gluten free version comes out as a soft, fudgey, chocolate slice; with normal flour it will probably be higher and a bit firmer. Blind taste testing by neighbour was successful both for approval rating and not guessing the lentils.

Recommended topping: a spoonful of Nature’s Charm Coconut Chocolate Fudge Sauce. It tastes amazing while also being vegan, dairy free, and soy free.

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

Cream cheese pancakes (keto + gluten free)

Makes 3 servings @ 4.7g carbs each; if cooking for the family simply scale up the recipe to suit. These are very popular with children and adults alike!

Ingredients

Directions

  1. Whizz the eggs, cream cheese, sugar free syrup, coconut flour, almond flour, and baking powder together until smooth.
  2. In a non-stick frying pan / skillet, melt a small amount of butter over a medium heat. Pour in some of the mixture and watch until it starts to bubble. Flip and cook on the other side (approx. 30 seconds).
  3. Transfer to a plate and repeat!

Tip: If you have the time, you can whizz the pancake ingredients (apart from the baking powder) and let the mixture sit in the fridge for 30-60 mins to thicken; then mix in the baking powder just before cooking.

NUTRITIONAL INFORMATION

Based on 3 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1018.9 kJ (243 kcal)
Protein8.7 g
Fat, total20.4 g
– saturated10.3 g
Carbohydrate4.7 g
– sugars2.2 g
– lactose0 g
– galactose0 g
– starches1.1 g
Dietary Fibre2.3 g
Sodium360.3 mg
Calcium124.7 mg

Tip: The stated butter is included in the nutritional information; you can of course use more but I find small / medium pancakes cook and flip more easily (whereas excess butter will brown in the pan).

Tip: Although nutritional information is for 3 servings, the recipe makes either 3 medium pancakes or 6 small ones.

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