KETO EGGROLLS

December 30, 2023 / Lyn Jones / 0 Comments

Crispy eggrolls that are low carb and keto-friendly. These make a delicious appetizer. Makes 10.

WRAPPERS

  • 1 cup superfine blanched almond flour
  • 3 Tab coconut flour
  • 1 tsp BP
  • ¼ tsp salt
  • 2 tsp xanthan gum
  • 1 large egg
  • 1 Tab apple cider vinegar
  • 1 Tab water

FILLING

    • 125g ground pork
    • 1/3 cup finely shredded cabbage
    • 3 Tab thinly sliced carrots
    • 1/2 tbsp sesame oil
    • 3/4 tbsp low sodium soy sauce
    • 1/4 tsp ground white pepper
    • 2 Tab water
      glad wrap & parchment paper, rolling pin

      Instructions

      Wrappers

      • Add almond & coconut flours, BP, salt and xanthan gum together and knead until evenly mixed. In a small bowl, whisk egg. Add ACV, egg & water to flours; mix til dough forms.
      • Remove dough (very sticky), wrap in glad wrap & refrigerate 10 mins. Dough should then no longer be sticky and should still be pliable.

      • Place dough ball between two sheets of parchment paper and roll out thinly (just slightly less than 1/8 inch thick*).

      • Cut dough into 4 inch by 4 inch squares. Re-roll dough scraps to make more wrappers. You should have enough dough for about 10 wrappers.

      Filling

      • Bring a skillet to medium-high heat. Add in pork, cabbage and carrots. Cook, crumbling the meat as it cooks, until everything is just cooked. Add soy sauce, white pepper and water. Mix until filling is evenly seasoned. Taste and adjust as needed. Remove from heat.

      Wrapping Eggrolls

      • See photo collage in post for how to wrap the egg rolls (https://kirbiecravings.com/keto-eggrolls/).

        First, turn your wrapper so that it looks like a diamond. Place 1 Tab of filling directly into the centre of the wrapper.

      • Fold the bottom corner up until it just covers the filling. Fold the left and right sections of the wrapper into the middle. Roll your egg roll up until there is no more wrapper. Press gently along the edge to make sure your wrapper is sealed.

      Deep Frying Eggrolls

      • Add about 1 inch of oil to a deep pot. Bring to medium high heat.
      • Add a few eggrolls at a time, cooking until golden brown on all sides. Serve eggrolls while hot with your favorite dipping sauce. I served mine with sweet chili sauce.

      Notes

      • Do not leave out the xanthan gum. It is the key to the dough being elastic enough.
      • * If wrappers are too thick they will be doughy. If too thin, they will break when you add in the filling.
      • You can bake or air fry, but deep fried makes them much crispier. If you bake or air fry, they will turn just crispy and slightly dry & doughier.
      • To air fry, place eggrolls into air fryer and coat with cooking oil spray. Set temperature to 400F and cook about 5-6 minutes until eggrolls are crispy.
      • To bake, preheat oven to 400F. Place eggrolls onto a baking sheet and coat with cooking oil spray. Bake about 15 minutes or until eggrolls are crispy.
      • To make a keto-friendly sweet chili sauce, I mixed together sambal with sugar free marmalade.
      • If you do not like ground pork, you can also use ground beef, turkey or chicken.
      • Estimated nutrition does not include oil for frying.

      Nutrition

      Serving: 1eggroll, Calories: 131kcal, Carbohydrates: 5g, Protein: 3g, Fat: 10g, Saturated Fat: 2g, Sodium: 138mg, Fiber: 3g, Sugar: 1g, NET CARBS: 2

 

Carrot Cake Pancakes – Vegan

July 17, 2021 / Lyn Jones / 0 Comments

Full of carrot cake flavour and are subtly sweet, my 5 year old likes them best plain. They make a quick breakfast made-ahead of time. They reheat beautifully in the toaster, never once breaking or getting stuck, but actually also taste great straight cold from the fridge too.  Makes 10 (3 ½” diam.)

Ingredients

2 flax eggs: 2 Tablespoons flax meal (ground flax seeds) mixed with 5 Tablespoons water
1 cup buckwheat flour (about 120g) *
½  teaspoon BP
½  teaspoon bicarb
1 tsp cinnamon
¼  tsp ginger
¼ tsp nutmeg
¼ tsp allspice
¼  tsp ground cloves
¼ teaspoon salt
1 ripe banana, mashed (or use applesauce – see other recipe here)
¾ cup plant-based milk of choice (about 175 ML)
2 teaspoons lemon juice (this is important for making the pancakes rise)
½ teaspoon vanilla extract
Zest of 1 small orange (optional)
1 large (or two small) carrots, finely grated (about 100g total)
Coconut oil (or oil of choice) for greasing the griddle

Mix-in ideas:  A handful or two of sultanas, chopped walnuts or other nuts, or dried unsweetened coconut. (Can also be studded into the pancake batter after you spoon it onto the pan/griddle.)

Topping ideas:  Cream cheese (regular or plant-based), whipped cream (regular or coconut milk), chopped walnuts or other nuts of choice, grated orange zest

1. Make flax eggs – mix together flax-meal & water in small bowl – sit for 5 minutes.

2. In another small mixing bowl, combine the dry ingredients.

3. In a medium mixing bowl, mash the banana and add the other wet ingredients, stirring to combine. The lemon juice is important in making the pancakes fluffy as it activates the bicarb, creating bubbles in the batter.

4. Add drys to the wet ingredients and stir, then fold in the orange zest and grated carrot.

5. Add in any optional mix-ins (or reserve them and sprinkle/stud them directly into each pancake while cooking.)

6. Heat a medium-large frying pan or griddle on medium heat, add a teaspoon of oil and tilt the pan to distribute it.

7. Spoon the batter into the pan, using about 1/3 cup per pancake to make them roughly 3 ½ inches in diameter (or to your desired size). Stud with raisins or other mix-ins, if desired.

8. Cook about 3 minutes or until the edges begin to look dry. Flip and cook about 2 minutes longer.

9. Transfer to a plate and if making the cake version, spread the top of each pancake with cream cheese (plant-based or regular) or whipped cream (coconut or regular) and stack them. Top with chopped walnuts and grated orange zest and serve!

* Buckwheat pancakes often come out stodgy, but these have a great light and spongy texture, partially due to the lemon juice that activates the bicarb, creating bubbles in the batter and helping them to rise. So don’t skip the lemon juice!

NUTRITION FACTS PER PANCAKE:
CALORIES 90 TOTAL FAT 2G PROTEIN 2G TOTAL CARBOHYDRATE 16G DIETARY FIBER 5G TOTAL SUGARS 2G ADDED SUGARS 0G

 

 

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