Category: Low-carb Recipes

Recipe: Black Soybean & Lupin Flour Fritters with Yogurt Dip, 1 g Net Carbs per Fritter

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Black Soybean & Lupin Flour Fritters with Yogurt Dip

I adapted this recipe from Gordon Ramsay’s Ultimate Cookery Course (book, video). To make it low-carb, more convenient, and improve the taste, I made the following modifications:

  • Substituted lupin flour for all-purpose flour
  • Substituted black soybeans for corn
  • Substituted almond milk for milk and increased quantity to compensate for greater water absorption of the lupin flour
  • Added garlic powder
  • Replaced fresh herbs and spices with dried
  • Increased amount of chile

I’m really happy with how this came out. The fritters are crunchy on the outside and soft/creamy on the inside and the black soybeans provide a nice texture and flavor contrast. The yogurt sauce is great as well, giving an extra spicy “kick”. 

The recipe is also quite customizable. You can modify the seasonings and fillings to whatever you like. In the future, I plan to try combining the black soybeans with baby corn and/or okra to get a more complex set of flavors.

Note: In case there’s a concern about the blood sugar impact of the Lupin flour, from testing my blood sugar, I only need an extra 0.5u of insulin when I eat this compared with my normal dinner (300g meat, 150g low-carb vegetable).


Hope you enjoy it!

– QD

Black Soybean and Lupin Flour Fritters

QD
Black Soybean and Lupin Flour Fritters
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Prep Time 10 minutes
Cook Time 6 minutes
Total Time 16 minutes
Servings 9 fritters
Calories 66 kcal

Ingredients
  

Fritters

  • 100 g lupin flour
  • ½ tsp baking powder
  • ½ tsp chili powder (or 1 fresh chili)
  • 2 tsp ground coriander (or 2 tbsp fresh, chopped)
  • salt & pepper, to taste
  • 1 egg
  • 160 g almond milk
  • 15 g olive oil
  • 2 spring onions, finely sliced
  • 250 g black soybeans

Yogurt Sauce

  • 250 g plain yogurt (I use Two Good brand)
  • 1 tsp chili powder (or 2 fresh chilis)
  • 30 g lemon juice
  • 1 tbsp ground coriander (or 3 tbsp. fresh, chopped)

Instructions
 

Fritters

  • Whisk together lupin flour, baking powder, chile powder, coriander, salt, and pepper.
  • Add the egg and almond milk and mix until smooth. Add olive oil and mix again until homogeneous.
  • Add black soybeans and spring onions into the batter and mix until combined.
  • Pan fry in olive oil over medium heat until golden brown, ~3 minutes per side.
  • Serve warm with yogurt dip.

Yogurt Dip

  • Mix together all ingredients, tasting and seasoning as necessary.

Notes

0.8g net carbs per fritter.
Yogurt dip is 133 cal, 3.3 fat, 5 g carb, 20 g protein for the whole recipe. Amount per fritter depends on how much you use.
Nutrition information calculated by adding up macros of the individual ingredients.

Nutrition

Serving: 1fritterCalories: 66kcalCarbohydrates: 6.5gProtein: 7.7gFat: 2.8gFiber: 5.8g
Tried this recipe?Let us know how it was in the comments

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Recipe: 1.6g Net Carb French Toast

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1.6g Net Carb French Toast

u/Trap-Lord on Reddit recommended Chompie’s low-carb bread, so I got some from Amazon to try. It’s crazy expensive ($14/loaf), but extremely good. Taste and texture are close to regular bread (slightly more sour, slightly more spongy), but it toasts almost perfectly. 

I’ve been experimenting with different ways of using it and wanted to share the results. After just making plain toast, my first attempt was French Toast. This used to be one of my favorite breakfasts. I haven’t been able to have this since going low carb 9 years ago, so I was excited to try it out.

It turnout out really good, crispy on the outside, creamy in the middle, taste similar to how I remember. The only thing I didn’t love was the syrup. I used Pyure brand. It was ok, but too thin and not strong enough maple flavor.  

Does anyone have a recommendation for a good low-carb maple syrup? If so, please let me know in the comments.


Hope you enjoy it!

– QD

1.6g Net Carb French Toast

QD
1.6g Net Carb French Toast
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Prep Time 2 minutes
Cook Time 6 minutes
Total Time 8 minutes
Servings 2 slices
Calories 188 kcal

Ingredients
  

Instructions
 

  • Melt butter in a frying pan over medium heat.
  • Whisk together egg, almond milk, and vanilla.
  • Soak bread in egg mixture, then cook until golden brown on both sides (~3 min. per side).
  • Serve, topping with sweetener of choice.

Notes

1.6 net carbs per serving.
Nutrition information calculated by adding up macros of the individual ingredients. Allulose not included in the Total or Net carbs.

Nutrition

Serving: 1sliceCalories: 188kcalCarbohydrates: 3.6gProtein: 10.1gFat: 13gFiber: 2g
Tried this recipe?Let us know how it was in the comments

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Recipe: Super Simple Smoked Pulled Pork with Easter Carolina Vinegar Sauce & Roasted Romanesco Cauliflower

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Smoked Pulled Pork with Easter Carolina Vinegar Sauce & Roasted Romanesco Cauliflower

Made this for dinner last night. It was really good and incredibly easy to make, so I thought I’d share.

For the pulled pork, I used Costco smoked pulled pork, but if you wanted to make from scratch, this recipe from Kenji Lopez-Alt is really good (I omit the brown sugar to make it low-carb, but you could also sub with allulose+10 wt% molasses)).

For the sauce, I adapted the recipe from Mastering Sauces, replacing the brown sugar with allulose+10 wt% molasses. 

The cauliflower was seasoned with olive oil, salt, and pepper to taste and roasted at 475 °F for 40 min. 

The sauce in particular turned out great; a good mix of sour, sweet, and spicy that really brought out the flavor of the pulled pork.


Hope you enjoy it!

– QD

Keto Easter Carolina Vinegar Sauce

QD
Keto Easter Carolina Vinegar Sauce
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Prep Time 2 minutes
Total Time 2 minutes

Ingredients
  

  • 120 g apple cider vinegar
  • 30 g allulose
  • 3 g molasses
  • 1 tsp kosher salt
  • 0.5 tsp red pepper flake
  • lots of black pepper (to taste)

Instructions
 

  • Mix all ingredients together until the sugar is dissolved, then serve.
  • Can be stored sealed in the refrigerator for up to 2 weeks.
Tried this recipe?Let us know how it was in the comments

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Request for Requests: What recipes should I develop next?

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I’ve had a lot of fun developing my low-carb chocolate-chip cookie, low-calorie protein muffin, and ice-cream recipes and I hope other people have been enjoying reading about the development process (and, of course, the actual recipes).

I’m not sure what to work on next, so I thought I’d see what other people are interested in.

What recipes would you like to see me work on next? Let me know in the comments or by e-mail (see sidebar).

Some ideas I had to get the discussion started:

  • A low-calorie biscuit (oat-fiber?)
  • Cookie-dough ice cream
  • Indian sweets (besan burfi, kaju katli)
  • Savory pastries (meat and/or vegetable fillings)


– QD

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Recipe: Low-carb Flourless Chocolate Cake

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u/Kubla_Khan on Reddit asked for recommendations for low-carb cake recipes, so I thought I’d share a flourless chocolate cake I made for my birthday last year. I wasn’t blogging then, so I don’t have any pictures available.

I adapted this from a recipe in The Best of America’s Test Kitchen (don’t remember which year), with the following modifications

  • Replaced bittersweet chocolate with 100% dark chocolate
  • Replaced sugar with erythritol
  • Added glucomannan

If I were to make this again, I’d probably replace half to all of the erythritol with allulose.


Hope you enjoy it!

– QD

Low-carb Flourless Chocolate Cake

QD
A low-carb adaptation of America's Test Kitchen's flourless chocolate cake
Print Recipe
Prep Time 25 minutes
Cook Time 1 hour 20 minutes
Total Time 1 hour 45 minutes

Ingredients
  

Cake

Whipped Cream

  • 118 g heavy cream, cold
  • 2 tsp erythritol (can substitute allulose)
  • 0.5 tsp vanilla extract

Instructions
 

Cake

  • Preheat oven to 275 °F and spray 9″ springform pan with oil of choice.
  • Combine chocolate and butter in a bowl. Melt in a microwave at 50% power, stirring occasionally, ~4 min. Let cool for 5 min.
  • Whisk together eggs, erythritol, water, glucomannan, vanilla, and espresso powder. Whisk in in chocolate mixture until smooth and slightly thickened. Filter through fine-mesh strainer into pan, then gently tap pan on counter to remove air bubbles.
  • Let cake mixture sit for 10 min. to let air bubbles rise to the top. Pop bubbles with a fork, then bake for 45-50 min., until edges are set and center jiggles slightly when shaken.
  • Let cool for 5 min., then run a paring knife around the sides of the pan. Let cool on a wire rack until barely warm, ~30 min., then cover, poke holes in top, and refrigerate for at least 6 h.
  • Remove sides of pan and use an offset spatula to separate cake from bottom tray. Let stand at room temperature for 30 min., then serve with whipped cream.

Whipped Cream

  • Whisk together all ingredients in a stand mixer on medium low for 1 min, then high until stiff peaks form, 1-3 min.
Tried this recipe?Let us know how it was in the comments

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