Category Archives: Cooking

Low Carb Spätzle aka German Keto Noodles/Keto Pasta

I found multiple recipes on the Internet that are very similar. But I was not happy about how the noodles were holding together. I experimented replacing coconut flour with other ingredients like psyllium husk or add more eggs. But in the end, wheat gluten worked the best. This brings this great recipe to a whole new level. But just like the original, I would suggest making it fresh or it may turn slimy. You want to get oat fiber that doesn’t taste rancid and is a white flour color. Don’t get oat flour or it is not longer low carb. For Spätzle I use a hand press like a potato ricer. For noodles or spaghetti, I use the Kitchen Aid pasta attachment.

Ingredients:
2 tbsp (18g) glucomannan powder
4 tbsp (24g) oat fiber
1 tbsp (12g) baking powder
1/2 tsp (3g) salt
1 tbsp (12g) wheat gluten
3/4 cup (180ml) water, hot
1 large egg

I heated the water for 1 minute in the microwave.

Add the egg and immediately the water and whisk vigorously and fast because it will pull together in seconds. Form a ball and place in your extruder to form the noodles. Press the noodles on a cutting board and let rest for 8 minutes. The glucomannan needs this time to stabilize.
Drop everything in nearly boiling water for 1 minute or shorter until done.
I use a frying spoon to move everything in cold water and then to a colander.

Nutrition Facts
Servings 2.0
Amount Per Serving
calories 65
% Daily Value *
Total Fat 3 g 4 %
Saturated Fat 1 g 4 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 108 mg 36 %
Sodium 715 mg 30 %
Potassium 3 mg 0 %
Total Carbohydrate 16 g 5 %
Dietary Fiber 15 g 60 %
Sugars 0 g
Protein 7 g 13 %

Sous Vide temperatures and times I used.

This page just holds some of my sous vide things I tried.

The 13 minutes egg at 75 C was very good.

The “Top Sirloin Steak” sous vide at 132 F for 15 hours and finished off on the grills sear unit was very tender and good. Also very good after just 6 hours at 140 F.

The “chicken breast” sous vide at 144 F for 3 hours.

The “country ribs beef” sous vide at 150 F for 48 hours.

The “Pork Tenderloin” sous vide at 144F for 3 hours.

The “Pork Loin” sous vide at 140F for 5 hours.

Beef round roast at 140 F for 11 hours has a tender apprentice.

Pork ribs at 144 F for 48 hours. 

30 Light Devield Eggs

18 Eggs (18 egg whites 6 egg yokes)

120g mayo
(4 Tbs fat free mayo
4 Tbs light mayo)

20g Mustard
(4 Tsp Mustard)

5ml vinegar
(1 Tsp vinegar)

3.5g (1/2 pack) gelatin + 10ml water (2 Tsp)

salt/pepper

For 30 half’s. Cut all the eggs in 1/2 and select the 30 best looking half’s. Put the 30 egg half on tray and cover with plastic rap and chill.
Take 6 yokes and the remaining 3 egg whites and put in a food processor with mayo and mustard and vinegar, salt and pepper to taste. Blend everything and scrape the side and blend again. Mix up gelatin and water and heat for 10 to 30 seconds in microwave to dissolve the gelatin. Add to egg yoke mixture right away and mix up quickly. Put all in a piping bag and chill in fridge for 30 minutes. Pipe a generous amount of the egg yoke mix in each half and cover and chill again until ready. If not covered the egg yolk will dry out.

12″ lower calorie and lower carb test pizzacrust

This is my experiment for the day, a new test pizza crust:

  • 1 oz whole wheat white flour
  • 1 oz whole wheat flour
  • 1 oz special mix
  • 2g salt
  • 6g yeast
  • 1 tsp dough conditioner
  • 1 tsp gluten
  • 120g water
Calories Fat Carbs Fiber Protein Sodium
307 5 50 16 18 775

Here is the special mix (107 calories, 2.8g Fat, 13.55g carbohydrate and 9.7g fiber and 0.7g sugar, 9.6g protein):

  • 360g Psyllium husk
  • 629g Bobs Gluten Flour
  • 453g Soy Flour
  • 454g Coconut flour
  • 238g sifted carb quick (removed the palm fat)
  • 546g old mix (almond, coconut, low carb bake mix, bread flour)

Mix everything quick together.

I let it raise for 10 min before backing, but I don’t think this is needed.

Backing time 7 minutes at 325 F in my convection oven, turned oven off and let sit 3 more minutes in oven to conserve power..

Sandwich bread like Subway rolls

image

This recipes is a copycat Subway roll.
wet stuff:
236ml or 1 cup fat free milk
236ml or 1 cup water (if the low carb mix is not used only 1/2 water)
1 egg
dry stuff:
195g or 1.5 cup whole wheat flour)
195g or 1.5 cup white whole wheat flour
180g or 1.5 cup low carb mix (1/3 coconut flour, 1/3 almond flour, 1/3 sifted carbquick mix (to remove the palm fat)) or 195g or 1.5 cup white whole wheat or whole wheat flour
14g or two packs yeast
24g or 2 tbs sugar
8g or 1.5 tbsp salt
only if you have:
1 tbsp gluten
1 tbsp dough conditioner

Proof for 1 to 2 hours and bake for 17-20 minutes at 325F (162C) in a convection oven. I guess in a normal oven you will need to back it at 350F (177C)

Nutrition facts:
1 serving 1/2 roll
Calories 209
Carbs 30
Fat 6
Protein 9
Fiber 8
Sugar 4

  1. add all the wet stuff in a large measuring cup.
  2. add all the dry stuff in a mixing bowl
  3. let the dough hook make a round indentation in the dry stuff.
  4. stop and add the wet stuff, start and let everything pull together
  5. let knead for 10 to 15 minutes
  6. weigh the dough and divide in equal 5 pieces
  7. lightly flour each piece and roll out and roll to a 11″ baguette type form
  8. tag the seam on the bottom and roll the end in
  9. lay in backing form and spray lightly with water and cut 4 diagonal insertions
  10. turn your oven to proof and bring a large pan water to a rolling boil
  11. put the pan in the bottom of the oven and the bread in the middle and close the door
  12. let proof for 1 hour or until it has the right size
  13. remove the water pan and proofed bread from the oven
  14. heat the oven to 325F or 162C
  15. put the bread in the oven for 17 to 20 minutes
  16. remove bread from oven and let cool down