Sunday, 11 July 2021

Keto Butter Chicken

 Navigating a keto diet with a family who isn't necessarily following the same can sometimes be tricky. That's why I like to keep the meals simple with easy substitutions - e.g. they eat rice; I eat caulimash. This is a butter chicken recipe that I adapted to suit our kitchen, and it's been an absolute hit in our house. I'm pretty sure that you can also add the regular non-keto things - like potatoes - if you wanted to.

Total Ingredients

* approximately 500g chicken breast meat (you can use deboned fillets or do that yourself at home)

* 1 cup double cream plain yogurt

* 3 tablespoons masala curry spice (I use an eleven-in-one because I like the taste)

* 3 teaspoons fresh, grated ginger

* 2 teaspoons minced garlic

* handful of roughly chopped fresh coriander

* 1 onion chopped

* 1 sachet tomato paste (you can also used tinned tomatoes if you want the substance)

* 1 teaspoon dried coriander

* 1 teaspoon cumin

* 2 tablespoons butter / ghee / coconut oil

* 1/2 cup heavy cream

Marinating Method

1. Use all the yogurt, 2 tablespoons masala, 2 teaspoons ginger, 2 teaspoons garlic, and some chopped coriander to create a marinade. 

2. Cut the chicken into small blocks and place in a large container with a lid. Cover completely with the marinade, and allow to chill in the fridge for at least at hour (I actually like to leave it overnight).

Cooking Method

1. Heat a little oil in a large pot, and start cooking the marinated chicken. I do it in bits at a time, and pour whatever remaining marinate is in with it. The chicken should take about 4 minutes per side to brown.

2. For the sauce mix the onion, remaining ginger, remaining garlic, tomato paste, and spices using a blender until everything is smooth. Then add to the pot, and cook the chicken in the sauce for a further 5 - 6 minutes. 

3. Stir the butter / ghee / coconut oil and cream into the pot, and cook for one more minute. Add salt and chilli (optional) to taste.

4. Serve with hot caulimash - or fragranced rice (Basmati or Jasmine work best) - and top with some fresh cilantro. 

This serves about 4 people but could be stretched to 6 if it's saucier or has other veg in it as well. 

ps. I forgot to take pics - I'll add some when I make this again. I doubt it'll be too long before then.

Keto Chocolate Mousse

 It turns out, the only way I can ever remember any recipes is to post them on this blog. This is a recipe I in celebration of Chocolate Day (July 6) when I found myself in the middle of a 21-day Keto detox. It was honestly so good and rich and creamy, that I couldn't have a lot of it without feeling ill. The amounts below are meant to be for a single serving, but I easy got four out of it. 


- 2 egg whites (at room temperature)

- 1/4 cup erythritol

- 1 cup (approximately 120g) of sugar-free dark chocolate (I like to do half plain dark and half mint)

- 1 cup heavy cream (from the fridge)

* if you're not doing Keto, you can just use regular sugar and chocolate


1. Using an electric hand mixer, beat the egg whites in a clean, dry bowl until frothy.

2. Add the erythritol, one tablespoon at a time, while beating until airy white peaks form. This step took about 3 - 4 minutes.

3. Break the chocolate into small chunks, and melt in the microwave in 30-second increments in a large bowl. Stir between heating sessions, and repeat until all the chocolate is melted and smooth.

4. Fold the egg white + sweetener mixture into the chocolate until all is incorporated.

5. In a separate bowl beat the cream until soft white peaks form. There is no need to add sweetener here.

6. Combine the egg white + sweetener + chocolate mixture with the cream by hand until everything is blended. You may find here that some of your chocolate becomes chunky as the temperature changes. This is ok; it's a delicious surprise to find a chunk of chocolate in your mousse. 

7. Transfer the mousse mixture into a container with a lid, or into individual dessert ramekins for serving ease. Cover with the lid or with cling wrap, and refrigerate for at least 1 hour before serving. 

A yummy, guilt free chocolate treat that you'll be forced to eat in moderation. Enjoy!

Saturday, 10 July 2021

No Bake Keto Cookies

 Desperate times call for desperate measures. I don't usually snack on sweet treats at all, but then I am usually at work, distracted and busy. Being home with kids who are requesting food every 90 minutes means that I have had to create snacks that are quick to prepare, easy to make, and healthy for our bodies. This recipe takes less than 20 minutes from start to finish, so it's worth a try!


* 2 tablespoons of real butter

* between 2 tablespoons - 1/4 cup erythritol, depending on your taste

* 2/3 cup natural peanut butter

* 1 cup desiccated coconut

* 1 tablespoon cocoa (optional)


1. Melt butter and erythritol in the microwave in 30 second increments.

2. When the butter is completely melted, mix the peanut butter into it until smooth and glossy.

3. All the coconut to the wet mix and combine fully. At this point you can also add the cocoa if you are using it.

4. Scoop out teaspoon-sized cookie balls onto a baking tray lined with baking paper. Depending on the shape you want, you can leave the cookies in balls, or flatten them more. 

5. Place the baking tray with the cookies into the freezer for 10 minutes.


These cookies must be stored in the fridge or they will melt and misshape. 

If you find that your cookies are a little too big / thick, you can cut them in half to serve. 

If you don't like the oily consistency, you can roll your cookies in more coconut before serving.