Linda Fitzpatrick

Recipes for Low Carb Living

dessert

Peanut Butter & Coffee Ice-Cream

by

SILKY. RICH. INDULGENT.
A creamy, dreamy ice-cream with a silky texture and premium taste.
Make with or without an ice-cream maker.

Ice cream is one of those most yummy foods that really hits the bliss points, for me at least.  What this means in reality, is that one scoop is never enough, especially when there are so many flavours out there waiting for tasting.  And regular ice cream is totally loaded with sugar and carbs, coming in at about 27g sugar for those little teeny tubs, which at 87g are supposed to be around a scoop, if you can stop at that.

After some time researching alternative sweetners and their depression points, I came up with this recipe, which uses coconut milk, egg and peanut butter to create an absolutely bona fide ice cream in terms of taste and texture.  The coffee is added for depth of flavour and combines with the PB and vanilla to add a caramelly depth, rather than a strong coffee taste.

Reducing the freezing point of the ice cream base is key to creating an ice cream that doesn’t freeze absolutely rock solid.  Sugar does this well, and it’s one of the reasons why ice cream is SO sweet! Xylitol also does this (other sweeteners don’t all do this, so don’t replace, except with honey, as outlined in recipe).  Combined with xanthan gum, which thickens the mix a little, adds a silky feel, and acts to stop crystallization of liquids on freezing, the end result is proper ice cream.  Low carb need never mean no ice cream again.

In terms of taste, you have GOT to trust me that coconut milk, coffee and peanut butter just works!  I took this with me to lots of parties and it went down as well as any ice cream I’ve ever seen.  The fact that it’s not dairy wasn’t even noted.

This is a great base recipe to play around with.  If peanut butter is too strong a taste, use cashew butter – the mildest tasting butter of all, or any other butter for a different taste.  You can drop the coffee and add a little more vanilla if using honey, for a vanilla – honey variation.

Do not skip the salt though, it’s a key part of both the bliss point formula, and again helps lower the freezing point.

Depending on what temperature your mix is when putting it in to freeze, this will be at soft scoop texture around 2 hrs after putting into the freezer, so you can serve at that stage, or if fully frozen, just remove from freezer 10 – 30 mins before serving depending on your room temp.  It holds its texture extremely well.

If making with an ice cream maker, just follow the instructions for your ice cream maker.  And if making without an ice cream maker, stir with a fork every 20 mins to move the frozen segments into the centre and mix all around.  The texture IS lighter with an ice cream maker, so if you make without one, just leave for a little extra when thawing.

I hope you enjoy this recipe.  It’s a total keeper in my life.

NB: keep away from pets, xylitol is toxic to dogs.

PB & Coffee Ice-cream

A swoon worthy, rich textured, creamy low carb ice-cream.
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Servings 12 Scoops, small
Calories 142
Net Carbs 9

Ingredients
  

  • 1 can canned coconut milk (full fat, at room temp, i.e. not separated)
  • 80 g xylitol (just under 1/2 cup)
  • 1 egg
  • 1/4 tsp xanthan gum (available in health food shop) do not use more than 1/4 tsp
  • 85 g peanut butter (just under 1/2 cup)
  • 1/3 tsp salt
  • 1-2 tsp vanilla extract
  • 1 shot strong espresso coffee

Instructions
 

THE BASE
  • Gently heat about 1/3 of the coconut milk with the xylitol until the xylitol is completely melted.
  • Beat the egg until light and fluffy.
  • Sieve the xanthan gum into the egg and beat a little again.
  • Add the hot coconut mixture to the egg gradually, beating as it's added.
  • Add the remaining coconut milk and the peanut butter, coffee shot, salt and vanilla extract into the coconut and egg mix and mix well.
  • Pour into a cooled metal or plastic bowl or ice-cream maker.
FREEZING
  • If using an ice cream maker follow the manufacturers instructions otherwise use a chilled metal or plastic bowl and follow the instructions below. A chilled bowl speeds up freezing.
  • Place bowl with ice cream into freezer, and stir with a fork every 20 - 30 min, scraping the edges and mixing each time. Do this for 2 hours or until at soft serve texture.
  • Serve once at soft serve texture, or leave to freeze fully.
  • After 12 hours, the ice-cream will need to be removed from the freezer 10-30 min before serving to relax. The exact time will depend on your enviornment.
Notes
Despite having 20g total carbs per 100g, most of these are sugar alcohols from Xylitol that are not fully absorbed by the body so have a low impact on blood glucose and insulin.
Fermentation in the colon of the unabsorbed portion, by beneficial gut bacteria may cause gas if consumed in large amounts or if gut is sensitive.
Studies suggest that this fermentation is beneficial in small amounts but can cause discomfort if consumed to excess.
Small amounts of xylitol used in recipes is usually well-tolerated, but moderation is key.
If you are sensitive to sugar alcohols, try replacing with honey, which despite a greater rise than the xylitol version, did not impact my blood glucose the same as an equivalent amount of commercial ice cream would.
Individual responses may vary depending on insulin sensitivity and metabolic health.
AND AGAIN: Xylitol is toxic to dogs so keep away from pets.
.
Nutrition
PB & Coffee Ice-cream
Amount per Serving
% Daily Value*
Protein
 
3
g
6
%
Fat
 
12
g
18
%
Saturated Fat
 
8
g
50
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
14
mg
5
%
Sodium
 
107
mg
5
%
Potassium
 
133
mg
4
%
Carbohydrates
 
10
g
3
%
Fiber
 
1
g
4
%
Sugar
 
2
g
2
%
Net Carbs
 
9
g
Iron
 
1
mg
6
%
Calcium
 
11
mg
1
%
Vitamin C
 
1
mg
1
%
Vitamin A
 
20
IU
0
%
Calories
142
NOTES. All values are per serving and are automatically calculated and are for guidance only.
BON APPÉTIT!Tried this recipe? Tag @lindafitzpatrickliving or DM me on Instagram if you've got questions.

Raspberry Cream Semifreddo

by

RICH. CREAMY. WITH BURSTS OF CHOCOLATE
Classic raspberries and cream frozen into a semifreddo loaf
with little bursts of dark chocolate.

A semifreddo is a class of half frozen ice-cream like dessert, the literal translation from italian being ‘half-cold’.  I had my Mum to dinner a few weeks ago, and served this iced raspberry cream with keto chocolate brownies (made from a store bought mix!), and it got the Mom seal of approval.  That’s what we all want isn’t it!

Yes, this is literally just frozen raspberries, blitzed but still frozen, whipped into whipped cream and poured into a loaf tin with little splinters of dark chocolate between layers.  Raspberry and cream really needs little more in the way of flavour or sweetness – just a little dark chocolate drama and it’s good to go.

What I love most about this is I enjoy it without going back for more.  That’s right!  I’m a total ice-cream freak, so this is important to me.  The raspberries make it sweet enough to enjoy, but not sweet enough to eat a bucket loads worth, and the richness of the cream makes one slice more than enough.

To make this you do need a high speed blender or food processor, to give the whole frozen raspberries a single turbo blitz to  blitz them into little pieces, but not a slush. The rest is just beating the cream, then beating everything, and pouring.

I want to emphasise this is an iced-cream, not an ice-cream.  It’s served when just frozen – semifreddo! Keto ice cream is another days post. Once poured, this loaf needs about 1.5hrs in the freezer to become firmer before serving.  (That’s assuming it was at a soft serve texture going into freezer).  If not serving at that stage, it should be sliced before freezing fully and then thawed for about 1.5 hours before serving – again, that time will vary depending on where you live – the 1.5 hours is an Irish cool spring day.

The pinch of salt in this recipe helps keep a little softness to the loaf, but if you want a more scoopable texture, add 2-3 tsp vodka or some allulose, which will lower the freezing temperature and give a softer iced-cream.  Experiment with that if it works for you, it doesn’t add any more carbs.

Serve with brownies or with keto meringues if you need to add extras.

Raspberry Cream Semifreddo

A frozen twist on the classic raspberry and cream combination.
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Servings 10 slices
Calories 153
Net Carbs 3

Ingredients
  

  • 1 1/2 cups double cream (or heavy cream / whipping cream) 12 fl oz
  • 2 cups frozen raspberries
  • 30g dark chocolate (84% or more)
  • 1 tsp coconut oil optional
  • pinch salt

Instructions
 

  • Line a 2lb loaf tin (9 inch x 5 x 2) with greaseproof paper.
  • Melt the chocolate and coconut oil over a double boiler.
  • Whip the cream with an electric hand beater until soft peaks form and it's doubled in size. You should have 3 cups of cream now.
  • Blitz the frozen berries in a blender until just broken but still completely frozen.
  • Add the berries to the cream and beat on slow until the berries have combined and the cream is pink, with a few berry pieces still dotted here and there. (You can do this by hand with a spatula if you prefer). Your mix should be the consistency of a soft serve icecream now.
  • Sprinkle a pinch of salt on and mix.
  • Spoon a layer of the cream and raspberry mix into the prepared tin. Tap on counter to level.
  • Drizzle a teaspoon of melted chocolate all over this layer. Keep the drizzle thin and use lots of thin lines instead of fewer thick ones.
  • Repeat with another 3 layers so you've 4 layers in total and finish with a chocolate drizzle layer.
  • Freeze this mix for about 1.5 hours, until semi solid and serve. (Adjust this time if you live in a super hot country, where your mix is less solid going into freezer)
  • Unmould, slice and serve or slice in the tin at this stage if you are leaving for another day.
Notes
  • Can you sub some yogurt or use vegan cream?  Yes you can use vegan cream, I have.  Yogurt is fine also, but keep to about 1/3 of final cream volume, as it does affect texture, particularly if leaving frozen and not serving after first freeze.
  • If making in advance, leave plenty thaw time or consider individual sized loaves or silicone cupcake cases.  My thaw time is based on Ireland in the spring, we're about 8C (46F)
  • If you do want to make this more scoopable, and are serving to adults, 2-3 tsp vodka or some allulose will lower the freezing temperature so it doesn't get as hard.  Do not be tempted to use e.g. erythritol or any other low carb sugar, which will freeze to rock hard at a higher temperature.
.
Nutrition
Raspberry Cream Semifreddo
Amount per Serving
% Daily Value*
Protein
 
1
g
2
%
Fat
 
15
g
23
%
Saturated Fat
 
9
g
56
%
Sodium
 
10
mg
0
%
Carbohydrates
 
5
g
2
%
Fiber
 
2
g
8
%
Sugar
 
3
g
3
%
Net Carbs
 
3
g
Calories
153
NOTES. All values are per serving and are automatically calculated and are for guidance only.
BON APPÉTIT!Tried this recipe? Tag @lindafitzpatrickliving or DM me on Instagram if you've got questions.

Keto Meringue

by

CRISP. DELICATE. AND SO SIMPLE.
Keto meringue is possibly the easiest sugar free / low carb dessert to make and one that I’d argue is even nicer than regular meringue, which I find cloyingly sweet.

This version is delicate, crisp with a chewy inside and just the right amount of sweet.

Taking sugar out of anything takes away structure as well as sweetness, but the cream of tartar and inulin together replace the structural element and the erythritol adds just the right amount of sweet and crunch.

When baking meringue, oven temperature is key.  This sugar free version cooks at a slightly lower temperature than regular meringue.  Meringue shouldn’t really brown a lot – a delicate off white is the target colour, so if it starts to brown quickly, your oven is too hot (just whip it out or open the oven door to reduce the temperature.   You don’t have to worry about it flopping like a sponge cake).  As all oven temperatures are different, keep a good eye on yours in the first 5 – 10 mins and lower it if needed.  Always err on the side of cool with this meringue.

The second phase of ‘cooking’ is with the oven off, and this is really drying the meringue out, and needs at least an hour, and then ideally abandoning it in the closed oven overnight.  Don’t worry when you see still wobbly meringue after the first hour,  the next day when completely cool, these meringues will be crisp on the outside and slightly chewy on the inside.

Once fully cool, it is essential to store these meringues completely airtight, as they quickly absorb an humidity and become slightly chewy and then eventually like marshmallow.  This got absolutely zero complaints at home, but it’s good to know.  For that reason I’d recommend the first time you make this, to pipe or use teaspoons to drop small shells, as they are much easier to store in a jar and keep airtight.

Eat these on their own, with lemon curd and greek yogurt, with berries or to top off an eton mess.  The same 3 egg recipe can be used baked as 2 discs or rectangles for a gateau, or piped for a large nest, though it makes keeping the meringues airtight slightly trickier.

AS always, when whipping egg whites, use a glass or metal bowl that’s clean, dry and fat free.  Plastic bowls are oil magnets and stop the egg whites from whipping properly.

Keto Meringue Recipe

Delicate, crisp and just the right amount of sweet.
Print Recipe Pin Recipe
Servings 26 Medium shells
Calories 9

Ingredients
  

  • 3 egg whites
  • 1/2 tbsp cream of tartar
  • 60 g inulin Buy Inulin
  • 45 g erythritol
  • 1 tsp vanilla essence
  • pinch salt (optional)

Instructions
 

  • Whizz the erythritol and inulin to powdered sugar in a blender.
  • Separate the eggs, making sure absolutely no yolk gets in.
  • Add cream of tartar and a pinch of salt to the egg whites and whisk on low to form bubbles.
  • Increase speed until it forms stiff peaks.
  • Spoon by spoon, add the sugar mix, beating each time for 30 seconds or so.
  • Add vanilla and beat until all sugar is mixed and meringue is glossy, taking care not to overbeat.
  • Spoon or pipe onto a sheet of greaseproof paper. Tip, flatten any peaks with the back of the spoon for even browning.
  • Bake in a cool oven on a low shelf. Bake for 10 min @ 85 degrees and lower to 70 or 60 for a further 50 minutes.
  • Turn off oven. At this stage meringues will still be wobbly. Leave to cool in the oven for at least an hour. Overnight is ideal when they will crisp completely.
  • Meringues should peel easily from the greasproof paper when done.
  • Store in an airtight container or freeze in a watertight bag.
Notes
The cooling period is really important, I can't emphasise that enough!
Ground coffee, natural colour powders or cocoa can be added for flavour and colour options.
The longest we've kept these is a week, so I can confidently say they stay crisp for a week in an completely airtight jar in the fridge.
To freeze, again store in an airtight container.  With freezer moisture this is tricker as any drop of moisture will end up in your meringue, so I prefer to just make as needed rather than freeze.
.
Nutrition
Keto Meringue Recipe
Serving Size
 
1 piece
Amount per Serving
% Daily Value*
Protein
 
1
g
2
%
Fat
 
1
g
2
%
Sodium
 
6
mg
0
%
Potassium
 
53
mg
2
%
Carbohydrates
 
2
g
1
%
Fiber
 
2
g
8
%
Sugar
 
1
g
1
%
Iron
 
1
mg
6
%
Calcium
 
1
mg
0
%
Calories
9
NOTES. All values are per serving and are automatically calculated and are for guidance only.
BON APPÉTIT!Tried this recipe? Tag @lindafitzpatrickliving or DM me on Instagram if you've got questions.