KETO AIR FRIED BAGELS

You may have noticed I am putting a lot of emphasis on Keto recipes. My doctor told me to stay away from white flour and sugar. In an attempt to do that I am exploring no sugar and no white flour recipes.

I have to say I love bread and pasta. I am learning that there are great substitutions with great flavors. If there is one thing I must have, its exceptional flavor. I am not at all into eating cardboard and / or tannic tasting food. Texture is also a biggy for me. I am giving up things I love!!!  I can only stay the course if I can make them better.

In a previous blog I posted a recipe for a Weight Watchers bagel. I’m Back…..Air Fried Bagels They are amazing and I thought I was in heaven. Sadly, they are made with white flour. So it’s one of those things I have to give up. That’s not to say you do. It’s a great recipe, I highly recommend it.

These bagels are made with almond flour and coconut flour. Believe it or not, they also have cream cheese and mozzarella cheese as a base! I know, hard to believe, but true. This is a version of a Fat Head dough recipe. I lightened it up a bit by adding coconut flour to it. I also cooked them in my Air Fryer. I was so happy with the finished project I couldn’t wait to share it with everybody.

This is a sticky dough and should be kneaded while it is still warm to incorporate air and mix all of the ingredients thoroughly. You will want to measure everything out beforehand so all of the ingredients are at the ready. If you don’t have an Air Fryer, you can cook them in the oven: I have included those instructions.

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Keto Air Fried Bagels

  • Servings: 6
  • Difficulty: intermediate
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INGREDIENTS:

  • 1 1/4 C almond flour
  • 1/2 C coconut flour
  • 1 T baking powder
  • 2 1/2 C shredded Mozzarella cheese
  • 2 oz softened cream cheese
  • 2 large eggs, beaten
  • Everything bagel seasoning or sesame or poppy seeds (optional)
  • 1 egg or egg white, beaten in a separate bowl and set aside

INSTRUCTIONS:

  1. Combine the almond flour, coconut flour, and baking powder in a small bowl and mix together.
  2. Beat the 2 eggs together in a separate bowl and set aside.
  3. In a microwave safe bowl, add the mozzarella and the cream cheese.
  4. Microwave for 1 minute, remove and stir, return to microwave and continue to heat for another minute. Remove and stir quickly.
  5. Add the flour mixture and stir together briefly.
  6. Add the beaten eggs and with your hands begin to knead the dough to incorporate air and mix thoroughly. It will form a ball.
  7. Separate the dough into 6, relatively equal, pieces.
  8. Take each ball and roll into a snake, about 7-7 1/2 inches long. Bring the ends together, forming a circle with a small hole, pinch together and repeat with the other dough balls.
  9. If you want to add toppings, take the beaten egg white or egg that you set aside and brush the one side of the bagels and add the toppings of your choice. Turn over and repeat on the other side. *this step can be omitted and they can be cooked plain.
  10. In the Air Fryer: Pre-heat the air fryer at 370 degrees for 8 minutes. Place a parchment round in the basket and spray with coconut oil cooking spray or avocado oil spray. Place 3 bagels at a time in the air fryer basket and cook for 4 minutes on each side. Remove and repeat with the remaining 3 bagels. Set aside for at least 20 minutes to cool before cutting.
  11. In the Oven: Pre-heat the oven to 400 degrees. Place the bagels on a sheet pan lined with parchment or a silpat. Bake for 6 minutes and check, turn over and continue to bake for another 5-6 minutes or until a golden color is achieved or to your liking. Set aside for at least 20 minutes to cool before cutting.

These are great toasted or plain. Now you can have your bagel and eat it too!!

Nutritional info: 6 servings = 1 bagel per serving

Calories = 231, Total Fat = 18.9 g, Sat Fat = 4.8g, Cholesterol = 79 mg, Sodium = 127 mg, Total Carb = 7.6g, Fiber = 3g, Total Sugar = 1.1g, Protein = 11.3g

Til next time,

Ciao xoxo

Viki D

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BREAKFAST BISCUITS (Keto)

In my last blog for Crab Pie, CRAB PIE (KETO FRIENDLY) I mentioned that I needed to cut out white flour, and sugar. I never realized just how much I loved it until trying to get rid of it. I’m not suggesting that you do. I am letting you know, that there are good alternatives.

Both my husband and I love the sausage and cheese biscuit from Hardee’s. We have them maybe, two or three times a year. We’re smart enough to know they aren’t good for us. They are extremely tasty, and filling. After eating one though, I feel like somebody dropped a flour bomb in my gut. Not so good!!!!

I am trying to use almond and coconut flour as a substitute. Is it challenging? Uhh, heck yes!!! But I’m making adjustments slowly. This one rivals our fast food biscuit. I am serious; this was some tasty breakfast. It was so good I felt like I was cheating. And furthermore, they were so easy to make.

You will need small mason jar rings; eight of them to be exact. They are easily found in most department and hardware stores. They are very inexpensive and can be reused again. The other equipment you need is a blender, a sheet pan, olive oil spray, and non-stick aluminum foil.

You line your sheet pan with the non-stick foil. Place the rings on top and spray the inside of them with your cooking spray. Pre-heat the oven to 350 degrees.

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Mix all of the ingredients in your blender and pour into the rings! Approximately 2 tablespoons per ring. Put in the oven and bake 12-15 minutes or until lightly browned and set. All ovens vary, so just watch yours closely the first time.

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Let them sit in the rings for about 10 minutes to cool slightly. Take a sharp knife and gently go around the edge to help release the biscuit. Turn upside down and gently push them out of the ring.

Be prepared to be AMAZED! These are truly as good as my Hardee’s biscuit. In fact better, because there is no white flour, no sugar, and little carbohydrates. 2 biscuits make one serving. I can not even tell you how happy these little gems have made me today!!!!!

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BREAKFAST BISCUITS

  • Servings: 4
  • Difficulty: easy
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INGREDIENTS:

  • 2 large eggs
  • 2 oz cream cheese
  • 2/3 C almond flour
  • 1 tsp baking powder
  • 1 tsp swerve (or other erythritol granular sugar)
  • 1/2 tsp kosher salt
  • cooking spray

INSTRUCTIONS:

  1. Pre-heat the oven to 350 degrees
  2. Line a baking sheet with non-stick foil and place 8 small mason jar rings onto the pan. Spray the inside of the rings with cooking spray.
  3. Place the 6 ingredients into a blender and blend until smooth. Scrape the sides down to make sure everything is incorporated evenly.
  4. Pour evenly into the rings, approximately 2-3 Tbsp per ring
  5. Bake 12-15 mins. (watch carefully as ovens vary) Bake until lightly browned and set in the center.
  6. Let set for 10 minutes. With a sharp knife gently go around each ring to help loosen the biscuit. Turn over and gently push the biscuit out of the ring.

FILLINGS:

You can use any number of fillings inside. Eggs, bacon, cheese, sausage, etc.

SERVINGS 4, CALORIES PER SERVING 193, TOTAL FAT 16.8, SATURATED FAT 4.6, CHOLESTEROL 109, SODIUM 369 mg, TOTAL CARBOHYDRATES 6.4 g, FIBER 2 g, TOTAL SUGARS 2.1 g, PROTEIN 8.2 g

These are so good who says they just have to be used for breakfast. Oh, the ideas that are running through my head.

Til next time,

Ciao xoxo

Viki D

CRAB PIE (KETO FRIENDLY)

I hope everybody had a wonderful Fourth of July. I know we certainly did. We started it off with steamed crabs and actually ended it with crabs. How fortunate are we???

My sister and brother in law came from Michigan for the holiday. She and I have always enjoyed cooking together. This visit was no exception! We cooked and laughed, and of course had some cocktails.

She isn’t able to get crabs in Michigan without a high price. Stands to reason, when she is here, we try to make sure she gets her fill. My husband scored a bushel of those babies from a local seafood house. If you’re ever in the area you should check them out! Lindy’s Seafood …….. https://www.lindysseafood.com/about

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So the first night, crab knives in hand, shell shrapnel flying, we ate steamed crabs. It was the first of the season for all of us. They were extremely tasty and everybody got their fill.  However, a bushel of crabs for the five of us was more than we could handle.

We gave at least 4 dozen away to the neighbors and still had half of them left. So in the refrigerator they went. Knowing they couldn’t stay there for long and the daunting task that lay waiting. My hat goes off to anyone that picks crabs for a living.  The deserve every penny they get and more. The crabs that were left yielded about 2 1/2 pounds of meat. Three of us picked for about 1 1/2 hours. Seemed like an eternity. Now what to do with that meat???

My friend, a chef, has a crab pie recipe that is incredible. Unfortunately I didn’t have the exact recipe but had a good idea of what was in it. My sister in law and I have been exploring the world of “Ketogenics”. I have to say I am very intrigued. Having recently had a physical and finding out that some of my numbers weren’t as good as they should be, I started doing some diet research.

I am, to say the least, a carbohydrate junkie! Yep, bread, pasta, and sugar are my best friends. The increasing weight and lack of energy however, are my enemies. So I was told no white flour, decrease the sugar and get the fats under control. This crab pie recipe was born out of some of the research and also a desire to have crab pie. I must say, it was just as tasty as I remember and there were minimal carbs.

If you have access to crab meat you really should consider trying this one. I know it will  stay in my summer stash of recipes. I can not wait to try it on my friends. No doubt, they are going to love it too.

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CRAB PIE

  • Difficulty: Intermediate
  • Print

FOR THE PIE CRUST (make two)

INGREDIENTS:

  • 1/2 C melted butter
  • 1 C coconut flour (I used Bob’s Red Mill)
  • 1 C almond flour (Bob’s Red Mill)
  • 1 tsp sea salt or coarse sea salt
  • 1 egg, large

DIRECTIONS:

  1. Mix the dry ingredients with the melted butter
  2. Add the egg, and mix into a large ball
  3. Spread into a pie pan with your hands
  4. Pre-bake at 375 for 10 minutes. (use foil over the top to prevent from browning too dark. Mine was a little darker than desired but tasted great)
  5. Fill with crab mixture.

FOR THE CRAB FILLING: (makes enough for two pies)

INGREDIENTS:

  • 1LB lump crab meat
  • 4 eggs, beaten
  • 1 Tbsp coconut flour
  • 1 Tbsp almond flour
  • 1 C mayonnaise
  • 1 C unsweetened almond milk
  • 8 oz. shredded Swiss cheese
  • 8 oz. shredded sharp Cheddar cheese
  • 2 tsp Old Bay seasoning (additional to sprinkle on the top when done)
  • 1 Tbsp finely chopped onion
  • 1 Tbsp finely chopped green or red pepper or combination of both

DIRECTIONS:

  1. Pre-heat the oven to 350
  2. Combine the eggs, flour, mayonnaise and milk. Add the remainder of the ingredients, except the crab, and mix well
  3. Fold in the crab meat and divide and pour the mixture into the two pie crusts. Sprinkle additional Old Bay on top of both pies.
  4. Bake at 350 degrees for 50 minutes or until a knife comes out clean. Check after 40 minutes. Pies should be set when finished.

Think Crab Quiche!!!

This was good hot; also good cold the next day! Serve with a nice salad on the side!

Filling / servings 16 = TOTAL FAT 17.5 g, SATURATED FAT 6.7 g, CHOLESTEROL 89 mg  SODIUM 488 mgTOTAL CARBOHYDRATES 6.3 g, FIBER 0.5 g, PROTEIN 13.4 g

Pie Crust per crust / servings 8 = TOTAL FAT 19.3  SATURATED FAT 8.2  CHOLESTEROL 51 mg, SODIUM 327 mg TOTAL CABOHYDRATES 4.1 g FIBER 2.1 g PROTEIN  4.1 g

Til next time,

Ciao xoxo

Viki D