Sugar free chocolate spread and caramel butter... candida friendly!
I originally made this chocolate spread this time last year when I was following my strict candida cleanse. It was a life saver when I needed a hint of chocolately sweetness, and the good fats really help curb the cravings too!
It recently came back to my mind off the back of my low carb keto experiments and through seeing friends and clients struggling with cravings when giving up sugar. Though this is not strictly keto... it could likely be adapted to be so using macadamia nuts over cashews for a super low carb alternative. If you use macadamia which are super oily, you may not need the extra coconut oil.
I have also noted below a syrup swap for stevia which would create a richer, sweeter flavour over the stevia if a strict candida friendly recipe is not necessary for you. Taste as you go and add the minimal amount to reach the optimal favour for your tastebuds.
Another little trick for sweetness (i've talked about this before) is you add vanilla bean to offset any potential bitterness of the stevia, it also creates a richer, smoother, mellower taste experince- always use a good quality vanilla bean paste or powder and not an alcohol version (vanilla extract in an alcohol base is best reserved for baked recipe where the alcohol will be cooked off).
Another option is to use a small amount of flavour extract such as toffee or caramel, I sometimes use this brand of extracts.... so many choices!
I have added the recipe again with the swap options for you to try.
Recipe: Sugar-Free Chocolate spread
Serves 2
Ingredients:
- ½ cup 100% pure cacao chips
- 2 tbs coconut oil
- 3 cups cashews (or try macadamia)
- 1 heaped tbs vanilla powder
- 10 drops stevia* (I use NuNaturals vanilla drops for best flavour)
Method:
Melt cacao and coconut oil and then blend with the remaining ingredints in a food processor until the cashews are ground as finely as possible and you have a smooth spread.
*This would probably work even better with 2-3 tbs syrup as well/instead of the stevia for those not on a strict candida diet (note: I haven't tested it this way). The lowest carb syrup I have found is yacon syrup.
Another option I have more recently tried is a caramel butter spread... a thicker 'butter' using the caramel extract I mentioned above. This recipe ask uses beans to add bulk and fibre with reduced carbs and also less fat than the chocolate spread for those who prefer an alternative macro ratio. You could probably adapt the chocolate spread this way too if you used black beans- get experimental!
How to eat it? Spead it on crackers or just scoop from the jar. I found that when I went sugar free on the candida diet I had a tendency to go too heavy on the nuts, so this recipe really helped to moderate that high fat intake but still give the same texture as nut butter... yum!.
The crackers in these photos are low carb seed crackers made in my dehydrator. They were an adaptation of these savoury crackers using a little stevia and vanilla.
Recipe: Caramel cookie dough spread
Makes 2 heaped cups
Ingredients:
- 2 cups cooked chickpeas
- ½ cup almond, macadamia or cashew butter
- ½ cup full fat coconut milk
- 1 tbs lucuma powder (optional for richer flavour)
- ½ tsp cinnamon
- 1 tsp vanilla powder
- approx. 10 drops stevia (or sub syrup as above)
- ½ tsp caramel extract*
- pinch salt
- handful of raw cacao nibs for crunch factor (optional)
Method:
Blend everything together until smooth. Add a little extra coconut milk if you want a softer smoother butter.
*other flavour extract could be substituted, the caramel in this instance helps to create more sweetness and compliment the stevia.
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Easy low carb (keto) nut roast
I love a traditional (vegan) roast dinner and now I have a low carb nut roast to join the party! For a great low carb meal option you could add roasted celeriac and broccoli (maybe some more veggies!) along with lots of gravy- yum!
I've made this loaf a few times now... always making a double or triple batch so I can freeze a loaf for another time. Top tip: defrost a pre-baked loaf only just enough to slice it with a sharp knife four super clean edges and the 'double bake' for a few minutes it to heat it through and to give great crispiness to each edge- I love crispy bits!
When I first got in touch with Leanne about my vegan Keto experiment, she wanted to make the loaf for herself and has released the recipe HERE on her blog. (also click through via the image directly below.)
I have also included my original recipe and photos below for you information. Feel free to change up the herbs/spices to suit your taste.
It's a great speedy dinner options and perfect for a snack on the road or in a lunchbox too as it holds together really well and is totally delicious served cold.
Recipe: Low carb nut roast
Makes 1 medium loaf (can easily double/triple)
Ingredients:
1 onion- diced
4 cloves garlic
2 cups chopped mushrooms
1 cup almond flour
3 cups nuts/seeds- chopped coarsely*
1 tbs spices to taste (I used dried Italian herbs)
½ tsp salt
¼ cup flax egg (approx 1 tbs flax mixed well with and 3 tbs warm water)
Method:
Cook the onion, garlic and mushrooms for 5 minutes until softened. Add all remaining ingredients and mix together well to achieve a thick paste.
Spoon into a medium loaf pan (or brownie tray if you want a more shallow ‘tray bake’) and bake at 180C for approx 30-40 minutes until cooked in the centre. You may need to loosely cover with foil if the top is browning before the centre is cooked.
As with all my nut roasts. I like to freeze this loaf and slice once slightly defrosted for neat edges and then ‘second bake’ for 10 minutes before serving for crispy edges. It also tastes great served cold.
* I have made this with all almond, a combo of almond and walnut and a combo of almond and pumpkin seeds.
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Salted peanut butter glaze (on chocolate balls) ...keto friendly!
This is a crazy simple recipe.. and accidental one if I'm honest!
I made some raw chocolate balls and felt they needed pepping up a bit. They probably didn't really but because I make so many of these types of snacks for people I felt the need to 'add' something to this batch. I was also in the midst of a nut butter craving at the time! :-)
Enter the salted peanut butter glaze!
This would also make a great drizzle topping over a loaf, a cake or ice cream!! Raw treats that are served chilled or cold are best as the nature of the cocoa butter is that it needs to be cool to form the glaze.
I made a batch of these nutty truffle balls for a friend, but since the glaze itself if totally keto friendly, you could by all means make these keto choc hemp bites into balls and dip them in this glaze for another twist.
Recipe: Salted peanut butter glaze
Makes approx 1/3 cup of glaze
Ingredients:
- 3 tbs cocoa butter
- 3 tbs peanut butter (smooth or crunchy)
- large pinch sea salt (less if PB is salted or to taste)
- 3-4 drops stevia for a slight sweetness
Method:
Melty the cocoa butter then stir through peanut butter and stevia until melty and well mixed.
Ensure the glaze is fairly cool and starting to thicken before dipping or drizzling to get the thickest coverage. Chill the balls to set the glaze firmly and then best keep chilled (or frozen) to prevent potential softening.
Note: you could also use other nut butters of choice... roasted hazelnut or almond would be amazing!
Raw cocoa butter... love this stuff! I ground up a large chunk and then melted it (quicker too melt down that way)
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The keto conclusion and a recipe roundup (plus interview!!)
Check out my interview with Leanne from Healthful Pursuit!
Today i'm reflecting back on my nutritional ketogenic experiment and all the recipes I've documented on the blog. I've followed the super-low carb way of eating with a focus on fuelling my body with fat for approximately 6 weeks (until around the end of March), and have now begun reintroducing some foods such as beans to see his my body feels. I will admit there have been some slip ups along the way, which took me a day or two to get back into keto (largely due to my food business!)
This was my favourite recipe success... totally indulgent tasting but super low carb. For the win!!
When following a 'fat fuelling' way of eating, if the carbohydrate intake is too high (typically over 50g net but that can vary slightly from person to person) then the body will automatically revert to burning the excess carbs before returning to use fat as the primary fuel source. To help speed this part of the process up, cardio exercise can assist.
The main benefits of nutritional ketosis is a focus on fat as a more reliable fuel for constant, steady energy compared to carbohydrates which by their nature peak and trough more rapidly. That said, it is recommended to experiment with 'cyclical ketosis' whereby you practice weekly carb-up days (focussing on root veggies etc instead of high sugar sweets etc) to boost hormone production.
In Leanne's book she states:
"This isn’t about binging; it’s about replenishing glucose stores as a “reboot” to the body, primarily with the goal of filling depleted glycogen stores and up-regulating hormones and thyroid activity. If more carbs are consumed than needed to replenish glycogen stores, this “refeed” process can lead to gaining fat. The timing, duration and macronutrient composition are crucial to the overall success of the diet."
An aerobic activity the following day also helps to reduce the glucose stores and quickly enable to body to shift back into ketosis.
So, what are my overall thoughts?
A ketogenic diet typically revolves around animal products (and veggies), and so a vegan-keto diet is admittedly more restrictive and requires effort. As I briefly mentioned at the start of the experiment, my reason for following this way of eating was so that I could understand more about my body and my relationship to sugar (largely frucose), and see if shifting my fuel source had an impact on my body fat, and also increase my awareness around and appreciation for carbohydrates. For example I hadn't realised celeriac has less than half the amount of carbs compared to potato BUT it makes amazing fries! :-)
What does a day of vegan keto-day look like for me?
I didn't document and shoot photos of every dish I created (though more of them went on instagram), but I noticed my meals across the course of a day typically followed a general pattern. My snacks and daily hemp porridge focussed on the bulk of my protein needs whilst my smoothie and main meal were higher in carbs. This is the opposite of what many people would choose to do, and was something Leanne and I both found interesting!
This is my overview of a typical day, with recipe links and a collection of photos from my Instagram account. The timing and exact order of meals are very approximate.
Meal One: (approx 11am) note: I often (but not exclusively) follow an intermittent fasting style of eating.
- Hemp porridge: 21g protein / 10g net carbs / 400 calories
Meal 2: (approx 1pm)
- Green smoothie- similar to this one but with a bit more avocado and minimal fruit (approx 1-2tbs apple per portion was all I needed in the end to suit my tastebuds) 2g protein / 10g net carbs / 110 calories
Meal three: Snacks like these would be eaten through out the afternoon (or morning) but i'm including them in one block here. Snacks are the part that would vary the most depending on my workout days or what I have eaten for my main meal.
- Two chocolate hemp squares, or some of these crackers, a couple of fat bombs (see Leanne's blog for ideas), a tofu sandwich or a large handful or almonds (basically any combination of these to make up my calories/protein and give me a boost between meals. Typical values would be 15-25g protein / 5-10g net carbs / 500-800 calories
Meal four: (approx 7pm) my 'main meal'
- Flax focaccia and huge salad focussing on greens and other low carb veggies. Or alternately veggie curry with coconut milk, or soup, or tofu scrabble with greens, cauli-risotto using low carb veggies..... etc etc. This is not my main protein source but If it's been a heavy workout day I may add tofu for a boost. Typical values would be 8g protein / 20-25g net carbs / 400-500 calories
Meal five: (approx 8pm or as a snack earlier in the day)
- Chocolate shortbread pudding. This would typically be eaten as dessert if I fancy one, but I don't always feel the need for a dessert anyway. Or I might eat it a alongside my green smoothie earlier in the day. I wouldn't have this everyday and not if my main meal had been at the higher end of the carb scale. 5g protein / 7g net carbs / 250 calories
So you can see as a very general overview the general macros I am hitting are as follows:
50-55g protein / 50g-55 net carbs* / 1700-2200 calories
* I found I can go up to approx 75g gross carbs and still be in keto. This is largely due to the fibre in the veggies hence why I have given figures as net carbs (after fibre accounted for). I also found that on days I creep over the 50g a little (more intuition than strict tracking of macros) I am still in keto (based on the colour reading of Ketostix) just not as strongly.
Shots taken from my phone and Instagram page give a good overview of the types of meals and snacks I was eating (click to enlarge)....
.... The purple stuff on put on a lot of my meals is this homemade red cabbage sauerkraut. I love the stuff and make big batches of it! Great source of probiotics. I also had a lot of cauliflower- grated in porridge, roasted, raw with dips and riced up. So versatile! It's always been one of my favourite veggies and a low carb winner!
.... Another top tip is condiments and spices. I really played around with using almond butter and tahini for dips and drizzles but also finding interesting super low carb marinades, pastes (such as an awesome olive one I found) stuffed olives and low carb pickles in the supermarket... my favourite was an indian chilli pickle- I added a dollop to many a meal. This kept things really simple but made sure I didn't get bored without the usual variety of veggies.
This was a quick photo taken on my phone of my food prep when eating out on the road on day. This carried me through from waking up through to 8:00pm when I had another veggie meal (a smaller version the stir fry bowl in the pic). The veggies were served up with a peanutty sauce and hemp seeds, the pudding pot is cacao, hemp and chia seeds with a cinnamon and stevia, and the crackers are my seedy crackers with added cacao and stevia for a dark choccy variation. The green smoothie is as linked above. Being prepared is the key to the game- these meals were different to my average day detailed above but embody similar principles.
I tracked my ketones using ketostix. They are known for being less reliable than blood or breath testing methods but they are cheap and easy to use and I felt gave me an accurate enough indicator for my experiment. I tested my ketones in the evenings everyday for about the first 10 days then a couple of times I was more familiar with my eating patterns.
What did I find hardest?
Surprisingly I didn't miss dried dates after a few days (my nemesis!) Though to a degree that was to be expected as it was the same when I followed a strict candida diet for 30 days a year ago. HOWEVER nuts are my biggest downfall... I could gorge on almond butter all day. I think tracking my quantities a little better would have been wise and that is likely to be one of the biggest infuences on my overall calorie intake and maybe therefore lack of change in body fat.
I also found it very hard to continue to do my work in the optium way. I develop recipes for Real Food Source, as well as make food for friends and family (of which I typically test the mix), and of course there is Wholeplus- the opposite of the keto approach! NOTE- one of the reasons for trying a keto diet is NOT because I think my food products are not sound nutritionally but because I felt I had become a bit addicted to it and wanted shock the system and break the habit!
The results?
My digestion definitely improved when I was in strict keto. I experienced a lot less bloating... but I most definitely noticed the effects in the moments I slipped up!
My energy levels were good, though to be honest not significantly different. My workouts did not seem to suffer. I haven't yet noticed a significant change in body fat levels. (Maybe I ate too many nuts!?)
I eat a lot of veg day to day, but what has been very interesting to me is my awareness of the carbohydrate levels of different types of veg- something i'd ever really paid a great deal of attention to before. It has given me another dimension to my selection process and this knowledge if something that I see to be of a continued benefit.
My focus on getting protein in my snacks is also something that has continued. I am now adding beans back into some of my main meals, and will dabble with quinoa too so it is not such an issue, but it feels good to me knowing that I can easily hit my protein needs even if all I want is a huge plate of salad or veggie curry for dinner.
What next?
A ketogneic diet was never something I had planned to do permanently. To be honest I had no expectation and no timeframe beyond the first 30 days. The food I miss most are beans and pulses, I am bringing those back in gradually to see the effect that have in my digestion I imagine other foods will follow. That said, I will continue to practice a low carb diet, restricted grain consumption and maintain many of the principles- such as the choc hemp slices (without dates) and the virtually sugar free choc crunch dessert. My fruit in take is also likely to be super low with a focus on berries before bananas. I really didn't miss the bananas and feel no need to go back to them. Time will tell!
All in all, with my Wholeplus business, my work in developing recipes for other companies, and desire to write a plant based food blog inclusive of everyone... it simply would not be feasible for me to maintain a strict long term ketogenic diet without going crazy!
I still maintain there is not one dietary path that suits everyone (I have never pushed a vegan diet on anyone), BUT I do feel strongly that everyone could benefit from simplifying, eating real whole foods, eating lots and lots of veggies and reducing overall sugar and carb consumption. Simply changing things up a little and exploring different dietary styles is beneficial to everyone. It helps us think outside the box, break habits and routines that may no longer serve us and in the process helps us truly understand what feels best for our bodies.
Check out my Recipe index!
Have a look at my recipes all together in the ketogenic tab in my recipe index. If you are simply following a low carb diet there is a tab for you too. Vegan or not- there will be plenty of inspiration.
Finally... check out my interview with Leanne from Healthful Pursuit!
As part of my journey I initially purchased The Keto Beginning. Whilst not written for a vegan diet, it gave me a really clear understanding of what nutritional ketogenis is all about as well of plenty of tips to get me started. When I began interacting in Leanne's dedicated Facebook group it led to a hook-up to discuss vegan-keto for others who maybe interested in exploring that route. Check out the interview here where we chat about my experience.
If you are interesting to understand more about my vegan keto experiment (I appreciate this post is a brief summary!) I'm always happy to answer questions and support you in your own journey: hello@includingcake.com
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PB&J cinnamon tofu sandwich... protein packed!
Whilst I was experimenting with Keto eating, boosting my protein without beans and pulses needed a little more planning.
I don't tend to cook with a lot of tofu, partly because I don't really enjoy it as a meat substitute but also because tofu tends to get a bit of a bad rap on terms of digestibility and it being more processed than other food options. I also eat soy yoghurt as my go-to non dairy option (convenience more than anything) so I don't want to rely on tofu in other forms and overdo it.
All that said, there are times when it is a great low carb, high protein boost. I really enjoy it in chocolate mousses an baked croutons (recipe in my book) or now ...as a sandwich! It made great 'bread'.
It worked really well here as a sweet option. Though I imagine a savoury filling and seasoning would be good. I served it hot and crisp from the pan. If it cooled I imagine it could get a little rubbery... i'll leave you to test that :-)
I used a handful of raspberries that I mashed with chia seed to make a quick 'jam'. Depending on how much fruit you used would depend if it fell into the keto camp in terms of carb count. You could literally use a thin layer as a little taste which a big slather of peanut (or even better almond) butter.
Recipe: PB&J cinnamon tofu sandwich
Ingredients:
- 4 slices packaged tofu (approx 8-10mm thick)
- 1 tbs coconut oil
- 1 tsp ground cinnamon
- 1/2 tsp vanilla (optional)
- few drops stevia
Filling:
- handful raspberries (or other berries)
- 2 tsp chia seeds
- approx 1/4 cup peanut butter (or other nut butter)
Method:
Mix the berries and chia on a small bowl and set aside.
Slice the tofu and lightly press it to rid some of the water. Warm the coconut oil in a frying pan (or griddle for pretty lines!) then add the cinnamon, vanilla and stevia and swirl around the pan to mix.
Fry the tofu slices in the oil mix until cooked through, crispy and golden- approx 5 mins turning halfway.
Serve hot as a stack layered up with nut butter and the chia jam.
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Quick hemp and avocado 'coodles'
Want a rich and filling lunchtime snack ready in five minutes? This is perfect for Spring, requires no cooking and is a great base for any toppings you might have to hand.
I had fun with my spiraliser... feel like its been a while! Now we are getting closer to the warmer weather I think it will be making a more regular appearance again.
I've played around with avocado-based sauces and dips on numerous occasions but here I blended it with shelled hemp seed and a generous squeeze of lime for a tasty twist and an extra protein boost. Olives and tomatoes seemed the obvious topping to me but you could use what ever you fancy. Why not try some roasted veggies for a 'hot and cold' flavour combo. You could also use ground almonds instead of hemp if you prefer- usually tasty!
This would also make a great picnic dish for a lunchtime snack at the office or a tapas dish to take to a party.
This recipe was one of my keto experiments. I'm still playing around with the keto style of eating but I am trying to reintroduce a few beans and pulses back into my diet- patly because I really missed them (more than sweet things!) but also because they are such a useful protein source. Some days I am likely to be out of keto because of this, I am simply finding a balance that works well for me.
Avocado is such a versatile ingredient for all types of diet, it's mild and creamy and full of healthy fats. What's your favourite way too use avocado?
p.s I don't think I'll ever get bored of taking photos of tomatoes... perfectly photogenic :-)
Recipe: Hemp and avocado 'coodles'
Serves 2
Ingredients:
- 1 courgette
- 1 small avocado
- 3 tbs ground almonds/shelled hemp
- 3 mint leaves- finely chopped (or other herb- such as parsley or basil)
- Juice of 1 lime
- 2tsp oilve oil
- Toppings: chopped olives and sliced cherry tomatoes plus a little salt and pepper
Method:
Spiralise the courgette and set aside. Blend the avocado with the almond/hemp seeds, lime juice, chopped mint leaves and olive oil and mix through the courgette noodles.
Serve into a bowl and top with cherry tomato halves and olives with a sprinkle of salt and pepper.
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Nutty keto crackers... pack in the protein!
When it comes to following a vegan ketogenic diet, I have found one of the easier way to keep on top of things without having to specifically track every macro to the last detail is to focus on packing in the veggies in my main meals and make up most of my protein needs through snacks in between. The hemp porridge is a great boost in this respect but handfuls of nuts and seeds (and spoonfuls of nut butter!!) also factor in pretty heavily.
These crackers are virtually the same as eating a handful of nuts and seeds but a lot more interesting with the flavours and texture. I would serve these up alongside a big salad, or just nibble on their own with a slather of PB or almond butter. The pictures show hummus which isn't really so keto friendly :-)
I use a dehydrator for maximum nutrition (no heat destroying nutrients) but you could use an oven on the lowest hear setting- just keep an eye on the timings as I haven't tried it that way.I always soak the nuts when I make crackers, this makes the nutrients much more bio-available to the body as in the nature nuts have enzyme inhibitors which make them harder to digest- soaking them breaks this down. You don't need to soak the hemp seeds.
I haven't added any extra spices to the recipe below as you can leave plain or add your own... I love chipotle pepper sauce, or soy sauce instead of salt. Italian herbs would work well too.
These crackers freeze well so I tend to make a double (or triple) batch, and sometimes divide the mixture before mixing in different spices.
Recipe: Nutty keto crackers
Makes approx. 15-20 crackers
Ingredients:
½ cup each 3 types soaked nuts/seeds (I used shelled hemp, almonds* and sunflower seeds)
1 small tomato (or 2-3 cherry tomatoes)
½ an onion
2 tbs flax seed
scant 1 tsp salt (or to taste)
Method:
Process all ingredients together until you have a sticky, lightly chunky mix.
Spread the mixture on to a lined dehydrator tray and smooth to approx 3mm thick as evenly as possible.
Dehydrate for 2 hours at 50C then 6 hours at 40C. Flip the sheet carefully and finish with 1 hour at 40C. Or try oven baking on the lowest temperature for approx 1 hour (maybe more?) To keep the temperature low you could leave the door open a crack.
Slice to serve. The crackers may be a little crumbly depending on how finely you've ground the nuts.
* walnuts are also especially good too.... but for this recipe version I was looking for the highest protein and lowest carb option so opted for almonds. Sunflower seeds could be swapped for pumpkin or another lower carb option, but I happened to have sunflower to hand at time time!
These were some similar crackers using almond, sunflower, sesame and chia.
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Hemp and almond chocolate bites
I've found that the easiest way for my to monitor my protein and carb intake whilst following a ketogenic eating plan (without continuously counting every macro) is to focus on getting the bulk of my protein via my snacks and hemp porridge as constants in my day to day routine and then focussing on maximising the low carb veggies (which is still the largest carb proportion of my day) in my main meal and green smoothie.
High protein but low carb snacks that also qualify as a treat are therefore always going to be a winner for me!
These raw hemp and almond squares are also perfect if you are trying to minimise your sugar intake since most snacks of this type are high in fructose and packed with dates as the binding ingredient. A few drops of stevia is the only form of sweetener here, but you could add a small amount of dates or a little coconut sugar to add a touch of caramelly flavour if you prefer whilst still offering a low overall sugar content.
You could also try adding flavour extracts such as orange, rum or almond if you fancy. I often find adding flavours such as these gives the impression of sweetness and covers any potential aftertaste of stevia (for those who are sensitive to it). Make sure you use oil based extracts and not alcohol based ones in raw goodies for best flavour.
Recipe: Hemp and almond chocolate bites
Recipe adapted from Leanne's Rum Balls
Makes approx. 10 squares/balls
Ingredients:
- 1 cup hemp hearts
- ½ cup ground almonds
- ½ cup cocoa
- 2 tbs coconut oil
- a few drops of stevia (or 2 tbs coconut sugar)
- ½ tsp vanilla bean powder
Method:
Process all ingredients together until slightly sticky and press into a small pan or roll into small balls. Press in a few extra hemp hearts to decorate.
Chill the pressed mixture before slicing. Store in the fridge.
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