Source: 4 Ingredients KETO by Kim McCasker

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Source: 4 Ingredients KETO by Mum McCasker

A KETOGENIC DIET is a strict regime of High Fat Low Carb (HFLC) that turns your body into a state KETOSIS. Ketosis is where you burn fat instead of carbohydrates for energy. 

Successfully following a Keto-diet convinces our bodies to act metabolically as if it was starving even as we take in enough calories and nutrition to remain healthy. A properly formulated ketogenic diet should have high fat, moderate protein and low carbohydrate intake.

As a general rule a traditional keto diet with a standard Fat : Protein : Carb ratio, is 75 : 20 : 5.

NB: You will see that not all the recipes within follow this exact formula, but but many Dinners for example, assume you will add sides and sauces to them which will weigh jnto the ratio. As with all new diets, consult a specialist before you start, to ensure a menu plan that will provide the best possible outcome for you. 

Keto Diet in 1920

The Keto diet was originally developed for children ejth epilepsy. This diet dates back to the 1920s when doctors in Washington D.C figured that forcing children with epilepsy into ketosis, through a low carb diet, appeared to reduce seizures. 

Melanie Bohemer, a registered dietitian at Lenlx Hill Hospital in NYC says "We have used very low carbohydrate duets to treat epileptics in a clinical setting for a very, very long time. Now is the first time we are seeing it used by more general polilatokns for weight management." 

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Source: https://healthyrecipesblogs.com/pork-meatballs/

 

Ingredients: 

2 lb. ground pork

▢2 teaspoons Diamond Crystal kosher salt (not fine salt)

▢½ teaspoon black pepper

▢2 teaspoons onion powder

▢2 teaspoons garlic powder

▢2 teaspoons sweet paprika

▢1 teaspoons dried thyme

▢1 teaspoon coriander

▢1 teaspoon ground cumin

Instructions: 

1. Preheat your oven to 400 degrees F. Line a large rimmed baking sheet with parchment paper.

2. In a large bowl, use your clean hands to mix together all the ingredients.

3. Shape the mixture into 32 meatballs, each weighing about 1 oz (30 grams). It's easier to shape the meatballs if your hands are wet.

4. Arrange the meatballs in a single layer on the prepared baking sheet.

5. Bake them until browned and cooked through, about 15 minutes.

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 Source: https://cookinginchinglish.com/steamed-egg-with-minced-pork/

Ingredients: 

½ lb 20% fat ground pork, about 225g

▢2 tbsp soy sauce

▢1 tbsp Shaoxing wine, or rice cooking wine

▢½ tsp minced garlic, about a clove

▢½ tsp freshly grated ginger

▢⅛ tsp white pepper powder

▢1 pinch Chinese five spice powder, optional

▢1 pinch salt

▢½ tsp sugar

▢½ tsp corn starch

▢1 scallion , chopped

▢4 eggs

▢½ cup warm water

Instructions: 

Preparing

In a shallow bowl, mix ground pork with soy sauce, Shaoxing wine, garlic, ginger, white pepper powder, Chinese five spice, salt, sugar, and corn starch. Finally stir in chopped scallion and set it aside.

Whisk eggs with warm water until smooth. Try not to incorporate too much air in it.

Pour the egg mixture into the shallow bowl through a sift and then gently loosen and evenly distribute the pork a bit. (See the picture in the post as a reference.)

Cooking

In a pot with a lid, bring 3 cups of water to a boil over medium heat. Insert a steamer basket/rack into the pot and place the bowl on top.

Reduce the heat to medium low and cover pot with lid, but leave a little opening and steam for 20-25 minutes or until the egg custard is set. To check whether it's cooked through, poke a hole with a chopstick and see if there's any liquid coming out, if not, then the dish is ready.

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 Source: https://www.bbcgoodfood.com/recipes/easy-risotto-bacon-peas

Ingredients: 

1 onion

2 tbsp olive oil

knob of butter

6 rashers streaky bacon, chopped

300g risotto rice

1l hot vegetable stock

100g frozen peas

freshly grated parmesan, to serve

Instructions: 

1. Finely chop 1 onion. Heat 2 tbsp olive oil and a knob of butter in a pan, add the onions and fry until lightly browned (about 7 minutes).

2. Add 6 chopped rashers streaky bacon and fry for a further 5 minutes, until it starts to crisp.

3. Add 300g risotto rice and 1l hot vegetable stock, and bring to the boil. Stir well, then reduce the heat and cook, covered, for 15-20 minutes until the rice is almost tender.

4. Stir in 100g frozen peas, add a little salt and pepper and cook for a further 3 minutes, until the peas are cooked.

5. Serve sprinkled with freshly grated parmesan and freshly ground black pepper.

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Source: https://www.youtube.com/watch?v=Xcr1P5n-8KE

Ingredients: 

A. Egg mixture 2 Eggs (110g) 300ml Water 30ml Shiradashi sauce

B. Optional

50g Seafood highlighter 1 Mushrooms few Baby Rocket ♡ Water and Shiradashi sauce make instant great flavored dashi stock! The golden rule of egg to dashi stock ratio is 3 : 1 ( dashi stock : egg )

Instructions: 

1. Preheat the steamer 2. Slice the mushrooms ( If you are using a whole Mushroom, you don't need to cut it.) 3. Crack the eggs into a bowl and mix without forming too much bubbles. 4. Add 300ml of water and 30ml of shiradashi sauce over the egg and mix well. 5. Place a few slices of mushrooms, 1or 2 leaf of rocket and 1 sea highlighter in the base of the cup. 6. Strain the egg mixture over the ingredients and fill the cup. 7. Cover the cups with a lid or ammonium foil. 8. Steam over high heat for 2 minutes then low heat for 13 minutes

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Paprika:
Paprika is the deep red powder made by grinding the mild and sweet red pepper Capsicum annum. It belongs to the same family as the very hot chilli varieties and is native to Central and South America.

Paprika is thought to have been created by the Spanish after new varieties of peppers were introduced to Europe by Christopher Columbus.

Paprika has a sweet pungent flavour and a distinct bitter aftertaste. It adds both colour and flavour and is an essential ingredient in veal or beef goulash, chicken paprikash and many other Hungarian and Spanish dishes. :)

www.spencers.com.au




How to cook / use paprika:


Health benefits of paprika:



Source: https://www.google.com.au/search?hl=en&tbo=d&output=search&sclient=psy-ab&q=paprika&oq=paprika&gs_l=hp.3..0l10.14835.31641.1.32608.18.9.5.4.5.0.347.2329.2-7j2.9.0.les%3Bpchsnhae..0.0...1c.1.2_11eTZwkec&psj=1&bpcl=39942515&biw=1366&bih=667&cad=b&cad=cbv&sei=f1bJUIzcC4SjiAe_1YCYDg

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 Source: https://www.singaporeanmalaysianrecipes.com/pineapple-jam-kuih-tart/

Equipment: 

knife and chopping board

chopper/blender/grater

large bowl

large saucepan

ladle

Ingredients: 

4 ripe, medium pineapples

200 g white sugar

4 cloves

1 small cinnamon stick

Instructions: 

1. Peel the pineapples and place in a food processor and blitz until fine.

2. Place everything into a heavy based large saucepan.

3. Bring everything to boil, then simmer for about 2 hours, until cooked right down, stirring every so often, especially towards the end, as you don’t want it to burn.

4. You’ll end up with a thick jam, a dark honey brown in colour.

Total cooking time depends on the amount of pineapple you use as well as how juicy it is, and therefore how much liquid needs to be cooked off. Nutritional info is just for the jam, in 150 pineapple tarts.

I think the weight of 4 medium pineapples BEFORE PEELING is about 3.5 – 4 kg.

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 Source: https://www.sbs.com.au/food/recipes/coconut-love-letters-kuih-kapit

Ingredients: 

3 large eggs

200 gm caster sugar

30 gm tapioca flour

150 grice flour, sifted

60 g(½ cup) plain flour, sifted

250 ml(1 cup) coconut cream

120 ml water

Insturctions: 

Resting time 1 hour

Whisk the eggs and sugar in a bowl until well combined. Add the flours and whisk to combine, then add the coconut cream and whisk until a smooth batter forms. Whisk in the water until well combined. Strain the batter through a fine mesh sieve and leave to rest for 1 hour.

Preheat the krumkake or pizzelle maker according to the manufacturer’s instructions. Set the colour setting to number 3. Scoop 2 tablespoons of the batter onto the mould, then cover and cook for 1 minute or until they are golden. Remove the biscuit and quickly fold in half then in half again, then press down lightly and set aside to cool. Repeat with the remaining batter. Store in an airtight container.

 

Note

• I used an electric love letter machine, and only added 1 tablespoon of the batter for each love letter.

• The electric love letter machines can be found at some Chinese, Singaporean or Malaysian specialty stores and are most likely to be purchased online. If you are unable to source one, a pizzelle maker or a flat-waffle-iron will do the trick. 

Cook's notes

Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.

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 Source: https://www.singaporeanmalaysianrecipes.com/pineapple-tarts-recipe-resepi-kuih-tart/

Ingredients: 

700 g plain flour

1 large egg

1 Tbsp condensed milk at room temperature

400-500 g salted butter, at room temperature (14 oz – 17.5 oz)

1 portion pineapple jam

a bowl with extra plain flour for dusting

Eggless Pineapple Tarts

700 g plain flour

¼ tsp baking powder

70 g condensed milk, at room temperature

1 Tbsp condensed milk, at room temperature PLUS this amount too

400-450 g salted butter, at room temperature (14 oz – 1 lb)

1 portion pineapple jam

a bowl with extra plain flour for dusting

Instructions: 

Making Pineapple Tarts Pastry

• Sift the flour.
• Whisk the egg and condensed milk with a wooden spoon until combined.
• Add 400g (14oz) of the butter and mix in as much as is possible. You will most likely not get a smooth mix, and that's perfectly fine. The only way to get it smooth is with an electric mixer which we are not using here, as you will end up with a dough that's way too soft. It will get smooth as we add the flour.
• Add the sifted flour and mix it in by using cutting motions with your spoon (or pastry cutter), i.e., north-south, east-west. If your dough feels too dry and crumbly, add more butter, bit by bit, but remember, we want to be gentle and not knead the dough. Just use your fingertips, see the video.

  You will probably not need all the butter.
• Now, using your fingers, bring it all together lightly, do not knead.
• Wrap in cling film and place in the fridge for 10 minutes, no longer as the dough will be too brittle.

Rolling, Cutting and Filling Pineapple Tarts

• On a floured surface, roll the dough out to a depth of about ½ cm (⅕ in). Remember to place cling film on the dough before rolling.
• Dust a small amount of flour on the surface of your pastry and very lightly spread it out with your fingers. This will aid in the pastry not sticking to the cutter.
• Using your cutter, cut out shapes (dip in flour!) and place on cookie sheet. If your oven takes 2 trays at once, fill 2 cookie sheets.
• Preheat oven to 160˚C/310˚F (Fan 140°C).
• Fill the tart shells with jam, being careful not to overfill them. To me, they look rather unsightly when the jam is bulging out almost like a ball. Place the dough back in the fridge while filling the cut out tarts.

Bake ’em, Dano

• Bake the pineapple tarts for 15-18 minutes until a pale golden colour, not brown. We are going for a beige look!

  If your oven runs cool, you may need more time, the full 18 minutes. One of my readers had to cook hers for 22 minutes each tray because her tarts were just not browning!

  Also, the thicker your tarts, the more time you will need.

  And, if baking 2 trays at a time, the one on the lower shelf will probably need 2-3 minutes more.
• Repeat the whole rolling, cutting and filling with the rest of the pastry.
• When cool, store in an airtight container at room temperature, every layer lined with baking/parchment paper to prevent sticking. They will keep for 2-3 weeks easily, that is, if they don’t get eaten up first!

Eggless Pineapple Tarts

• Sift the flour and baking powder.
• Beat the butter with a wooden spoon for 30 seconds.
• Add all the condensed milk and mix thoroughly with the wooden spoon.
• Follow the rest of the recipe as above and bake for and additional 3-5 minutes until you get a very light brown golden colour. The reason for the extra cooking time is because they are eggless, they tend to get softer as the days go by, so I like to give them a good crisp start.

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 Source: https://whattocooktoday.com/kue-bangkit-santan.html

Ingredients: 

250 gm pre-cooked tapioca flour/starch Get at least 350 gr

5 pandan leaves cut into 3-4 inch pieces

100 ml coconut cream plus more as needed. Do not shake the can. See notes

1 egg yolk

90 gm icing sugar

⅛ tsp salt optional, it does bring out flavor of the cookie

Red coloring optional

Instructions: 

Get the coconut cream:

It's important not to shake the canned coconut cream. You can also chill the coconut cream in the fridge to help separate the cream from the water. I scoop up the cream on top. The watery bottom can be saved for other use in other recipes

Cook the tapioca flour (you can prepare few days ahead):

If you want to use the stir-fry method: Stir fry the flour with pandan leaves over low-medium heat on a dry wok without oil for about 1 hour. The flour will get lighter and lighter as you cook them. Remove the pandan leaves. Shake off any excess that clings on the leaves. Let them cool down completely and then store in an air-tight container until the next day if not using on the same day

Baking method (highly recommend): place the flour in a pan lined with some parchment paper.Bake at 300 F for 2 hours. Stir it twice halfway

Whether you are doing the stir-frying or baking the tapioca flour, the weight of the flour should be decreased by 13-14%, indicating your flour is "dry" enough now to be used for kueh bangkit. So if you bake 350 grams, it should be about 300 grams or close to that when it's done baking

Making the dough (Very important part, please read my post above too!):

Let the tapioca starch cools down in the oven so it won't collect any moisture. Then store it in an air-tight container for up to 7 days. I recommend using it the next day

Place the eggs yolk and icing sugar in a mixing bowl and whisk with an electric mixer starting at low speed and then gradually increase to medium high speed until the mixture is creamy and turns slightly pale yellow in color, about 3 minutes

Sift in the tapioca starch into the egg yolk mixture. Don't shake the sifter as the tapioca starch will fly everywhere. Use a rubber spatula to help you sift the starch. Use a rubber spatula to gently mix it. It won't come together yet. Add about 70 ml of the coconut cream first and then knead the dough with your clean hand. Most likely it will still be too dry to come together, add a bit more, tablespoon by tablespoon and continue to knead. Do this until you come to the point when you get a dry hard dough that is not smooth. I ended up using about 90 ml of coconut cream total (but please don't add all at one go). You may need a bit more or a bit less

Test the teexture and consistency of the dough:

Pinch off a small amount and press the dough with your hand. It will hold and you can divide it into half but when you press the dough with your fingers, it will crumble. This is the consistency we want to get that melt-in-mouth texture.

Shaping:

Preheat oven at 300 F / 150 C (I updated this since some of you need to bake for a long time). I have a conventional oven (with heating elements at the bottom). Dust the baking sheets (I use an aluminum pan for best heat transfer) with some extra tapioca starch to prevent sticking. I find this works better than lining the pan with parchment paper. Dust the cookie mould with the extra cooked tapioca flour you made earlier. Shake off excess flour

Pinch off one dough and press it firmly into the mould. Keeping the rest of the dough covered. Use a sharp paring knife to trim off excess dough on the top. I found that I don't need to dust the mould much because mine is made of plastic. Flip the mould over and firmly tap the mould to release the shaped dough. You shouldn't have difficulty if the mould is nicely coated with flour. Place them on the baking sheet, about 1/2 inch apart. The cookies do not expand much at all. Repeat with the rest of the dough

If the dough gets dry as you are working on shaping the cookies, you can add a bit of the extra coconut cream you have earlier and mix it again to make the dough less dry, but I don't have to do this

Baking (see my post above for more details with type of oven and baking temperature):

My oven uses bottom heat only. See the above post under "baking temperature" if your oven is different. Place them inside the oven 3rd rack from the top (or middle of the oven) and bake for 15 minutes (for 5 gr cookies). The bottom should be lightly golden brown and the top is pale white

Dot with red food coloring (optional):

Use a toothpick and dot the tip of the toothpick on red food coloring and dot on top of the cookie. This is totally optional

Storing:

Store in an air-tight container once they've cooled down completely and they will last for 1 month at room temperature. It tastes the best the first week you made them

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 Source: https://www.nyonyacooking.com/recipes/kuih-bahulu~rJTWOwsPM9W7

Ingredients: 

150 g     all-purpose flour

180 g    sugar

5            egg(s)

1⁄4 tsp    baking powder

—        oil

Instructions: 

1. 150 g all-purpose flour

Bake sifted flour in a preheated oven at 220 degrees Celsius for 3-5 minutes.

 

2. 180 g sugar

5 egg(s)

1⁄4 tsp baking powder

Heat sugar and remove once it begins to melt. Then, pour sugar into eggs and mix well. Start with the lowest speed and increase speed gradually. Optionally, add vanilla paste to the batter. Add baking powder to flour and fold into the batter.

3. oil

Heat mould with oil for at least 5 minutes at 200 degrees Celcius. Remove oil from the heated mould. Pour batter into it and bake for 8-10 minutes or until golden brown. Remove kuih bahulu and brush oil into the mould before proceeding with the rest of the batter. Allow kuih bahulu to cool before storing them.

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 Source: https://www.recipetineats.com/chicken-curry/

 

Ingredients: 

1.5 tbsp oil (vegetable, canola)

▢2 garlic cloves , minced

▢2 tsp ginger , grated

▢1/2 onion , finely chopped

▢500g / 1lb chicken thighs, sliced (Note 1)

▢2.5 tbsp curry powder (Note 2)

▢270 ml / 1.25 cups coconut milk , full fat (9 oz) (Note 3)

▢1.5 cups (375 ml) chicken stock low sodium

▢1/2 tsp salt

▢3/4 cup frozen peas

▢1/4 cup coriander / cilantro leaves , chopped

Instructions: 

Heat oil in a skillet over medium high heat. Cook garlic, ginger and onion for 3 minutes until onion is translucent.

Add chicken and cook until it it changes from pink to white.

Add curry powder and cook for 2 minutes.

Add coconut milk and chicken stock. Stir, lower heat to medium and cook, simmering rapidly, for 10 minutes until sauce reduces and thickens.

Add peas and salt. Cook for a further 2 minutes, then taste to see if it needs more salt. Garnish with coriander.

Serve over rice, noodles or mashed potato!

Recipe Notes:

1. Chicken -skinless boneless thigh is best because it stays juicy even after the required simmering time. 

Chicken breast - sprinkle with 2 tsp extra curry powder plus pinch of salt and pepper. Sear first in a bit of oil then remove (no need to cook through). Follow recipe - fry off curry with just the onion. Add breast back in towards end of sauce simmering, just to finish cooking.

Shrimp/prawns or fish pieces - as above with breast.

Other proteins (beef, turkey, lamb, pork) - use a quick cooking cut that's tender and juicy, slice or dice. Follow chicken breast steps.

Vegetables - add into sauce based on cooking time.

2. Curry powder - any brand is fine, I use Clives and Keens. Use Mild for not spicy, Hot for spicy! Note: different brands have different saltiness, so taste sauce at end to see if it needs more salt.

3. Coconut milk - Full fat has better coconut flavour and is creamier. Light is ok but add 2 tsp cornflour mixed with splash of water (to thicken sauce slightly).

4. Nutrition per serving, excluding rice.

NUTRITION INFORMATION:

Calories: 383cal (19%)Carbohydrates: 10g (3%)Protein: 29g (58%)Fat: 25g (38%)Saturated Fat: 14g (88%)Cholesterol: 118mg (39%)Sodium: 295mg (13%)Potassium: 665mg (19%)Fiber: 2g (8%)Sugar: 2g (2%)Vitamin A: 270IU (5%)Vitamin C: 13.4mg (16%)Calcium: 55mg (6%)Iron: 4.8mg (27%)

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Meal 1(930am): 2 small sausage, 2 poached eggs, 2 pcs of bacon (boss treat)

Meal 2(12pm): 2 herbal chicken wings, 1 large portion of cauliflower steamed, few grams of mixed nuts

Meal 3 (4.30pm) 1 avocado. 1 coconut chia seeds. Half a chicken breast (air fried)

Water. 1L (7am) 1L (9am) 1L (12pm) 0.5L (rest of the day)  warm day today

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 Source: https://healthyrecipesblogs.com/gluten-free-waffles/

Ingredients 

3 large eggs

1 tablespoon vanilla extract (yes, a full tablespoon, not a typo!)

½ teaspoon stevia glycerite (equals 2 tablespoons sugar)*

½ cup whole milk

2 cups blanched finely ground almond flour (8 oz)**

¼ teaspoon Diamond Crystal kosher salt

1 teaspoon baking soda

2 tablespoons melted unsalted butter for the waffle maker

Instructions: 

• Plug your waffle maker in. Set your oven to warm (150°F) and fit a baking sheet with a wire rack. Place the baking sheet in the oven.
• In a medium bowl, whisk together the eggs, vanilla, stevia, and milk.
• Gradually add the almond flour, whisking it in until the mixture is smooth.
• If the batter seems very thick, add a little water. I often add 2 tablespoons.
• Mix in the kosher salt and the baking soda.
• Brush the waffle maker with melted butter. Pour the batter into the waffle maker, using a scant ½ measuring cup per waffle and spreading the batter to the corners before closing the lid.
• Cook until puffy and set, about 5 minutes. When the first batch of waffles is ready, place the cooked waffles on the wire rack in the warm oven to keep them warm.
• Brush the waffle maker with more melted butter and repeat steps 5 and 6 until all the batter is gone. Serve the waffles immediately.

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