Chicken and Cauliflower Rice Soup

Winters coming! It's time to prep our winter warming recipes!

Growing up, I was never a soup kid. In fact, I have a haunting memory of my primary school teacher bringing vegetable soup to school and not letting us go outside to play until we had finished our serving. It was terrible!

It wasn't until I was in my early 20s before I discovered the wonderful world of soups, and learnt very quickly that home made is far superior to tinned soups!

Now going into the colder months and covid is out lurking in the community, its a good idea to get some good old nutrients into us and warm our bellies!

Chicken soup is up there as one of my favourite soups, so this is my take on a low carb chicken soup with cauliflower rice. It is on the higher side of carbs, coming out at 10g per serve, but it is very filling and flavorsome and you can stretch this out over more servings to bring it down if you wish.

Chicken and Cauliflower Rice Soup

Serves 6

Ingredients:

50g butter, salted

1 tablespoon oil

1 onion, diced

3 cloves garlic, diced

3 sprigs celery, chopped

3 carrots, diced

6 cups chicken stock

1 tablespoon fresh rosemary

1 teaspoon thyme

2 chicken breasts (Or 500g)

500g frozen cauliflower rice

1 cup heavy cream

1 teaspoon xanthan gum, to thicken

Method:

1. Heat a saucepan on a medium heat, and prep your ingredients.

2. Melt butter and oil together, add onion and garlic and sauté.

3. Add celery and carrot, cook for 5 minutes, stirring often. Season with salt and pepper.

4. Add chicken stock and herbs in, stirring to mix. Lower the heat to med-low.

5. Add the chicken breasts in whole, pop a lid on top and simmer.

6. After 50 minutes, remove the chicken and add cauliflower rice. Cook for 5 minutes.

7. Shred the chicken during this time with two forks.

8. Add the chicken back to the pot with the cream and xanthan gum, stir until thickened slightly.

9. Serve and enjoy!

Per serve:

Net carbs: 10g Protein: 29g Fat: 28g

Have you made this recipe?

Let us know by tagging us on our Instagram! @ohmygoodness_nz

The Only Chocolate Cupcake Recipe You'll Need

It says it in the title - This really is the only recipe you need for sugar-free chocolate cupcakes!

Lately I have been quiet with uploading new recipes - Life has just been busy and I am lacking in some motivation, but I have been watching the recent traffic on my blog and seeing visitors on the daily from all around NZ and around the world! Thank you for being here!

I promised this recipe on my Instagram a few weeks ago and thought what better time to upload it than right before another holiday season - Easter!

Easter is always a holiday that's just drenched in all things chocolate - And of course hot cross buns! This year we've bought some Vitawerx chocolate bunnies and Justines Hot Cross Buns recipe - If we've done Christmas sugar free, we can absolutely do Easter sugar free too!

I wrote this recipe out back when I restarted keto, it is an adaption to my chocolate cake I used to bake for my business. It is so important for me to be able to convert recipes I loved previously into a keto friendly version, this way I never feel like I'm missing out, going without, or sacrificing!

These cupcakes tick all the boxes for me - Texture, rich chocolate taste and everyone's favourite word: moist.

The secret to the rich flavour comes from the addition of coffee - You wont taste any coffee but it brings out a more intense chocolate flavour!

My buttercream recipe is still a work in progress - but let me tell you...

Take one of these cupcakes, break it open with a dollop of Pics peanut butter and a swirl of whipped cream on top - heaven!

So lets get into it!

Shopping list:

• Almond flour

• Coconut flour

• Cocoa Powder

• Sweetener

• Xanthan Gum

• Baking Powder

• Baking Soda

• Coconut Milk

• Canola Oil (Or olive oil if you don't mind the taste coming through)

• Instant coffee

• Eggs

• Vanilla essence

• Cupcake liners

Preheat oven to 180 degrees Celsius on normal bake and line a cupcake tray with liners.

In a medium size bowl, sift together almond flour, coconut flour, cocoa, sweetener, xanthan gum, baking powder, and baking soda.

In a second bowl, crack two eggs and whisk until bubbles start to form. Add oil and mix well - this is so important! In my years of baking if I ever learnt anything - it was that if your oil is even slightly separated from the ingredients, it doesn't bake as good as it should - and often id experience oily baked goods - so just mix really well! Next add in your vanilla, then coconut milk, and lastly, two teaspoons of coffee mixed into 1/2 cup hot water.

Add the wet ingredients to the dry, mix well and transfer to the cupcake tray. I use a cupcake/ice cream scoop, but if you don't have that - then its approx. 1/4 cup per serve.

Bake for 30 minutes, or until a fork comes out clean.

This recipe yields 8 cupcakes, and come out at just 2g net carbs per serve!

If you already have a sugar free buttercream recipe then by all means use that - otherwise you cant go wrong with some peanut butter and whipped cream!

Chocolate Cupcakes

Serves 8

Ingredients:

3/4 cup almond flour

1/4 cup coconut flour

6 tablespoon cocoa powder

1/2 cup sweetener

1 teaspoon xanthan gum

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 cup coconut milk

1/4 cup canola oil

2 eggs

1 teaspoon vanilla essence

1/2 cup hot water mixed with 2 tsp coffee

Method:

1. Preheat oven to 180 degrees Celsius on normal bake and line a cupcake tray with 8 liners.

2. In a medium sized bowl, sift together almond flour, coconut flour, baking powder, baking soda, xanthan gum, cocoa and sweetener.

3. In a separate bowl, whisk two eggs until bubbles start to form.

4. Add in oil, and whisk well until completely incorporated.

5. Add vanilla and milk in, whisking well.

6. Mix together 2 tsp of coffee in 1/2 cup water and add in as the final ingredient.

7. Pour the liquids into the center of the dry ingredients and stir from the center of the bowl outwards. You may want to use a spatula or wooden spoon for this as the mixture will thicken up.

8. When combined, scoop out into the cupcake tin with an ice cream scoop or 1/4 cup.

9. Bake in the center of the oven for 30 minutes, or until a fork comes out clean.

10. Cool on a baking tray before decorating.

Per serve: (Not including toppings)

Net carb: 2g Protein: 5g Fat: 15g

Have you made this recipe?

Let us know by tagging us on our Instagram! @ohmygoodness_nz

Crunchy Chaffles!

Bring street food into your own kitchen with these crunchy chaffles!

Nearly everywhere you look on the internet, there is hundreds of recipes and blog posts on the game changer of keto: The Chaffle.

Typically, a combination of egg and cheese, cooked in a waffle maker and then the world is your oyster for fillings.

Taco Tuesday? Done. Chicken sandwich? Easy.

Every time we have chaffles for dinner, my partner without a doubt says:

"We should open a food truck."

And that's because when you're craving that street food, you know what I'm talking about, you just want greasy, carb loaded, meaty food, usually to cure that hangover!

Friends, this right here is your answer! You don't need that greasy burger, put down those McDonalds fries!

Get yourself a waffle iron and turn take aways into fake aways that you will love!

This recipe is basically the same as the other chaffle recipes out there, but with a slight variation.

Before I get onto that, I want to talk about the waffle iron.

Originally I bought a mini waffle iron, it was so cute! But it was a disaster - I couldn't get my quantities right, it would overflow everywhere and make a huge mess, and they just didn't crisp up!

We ended up buying a Breville No Mess Waffle Maker, and it was the best investment! They come with a moat around the waffle iron which also cooks - so any spills can still be eaten! It also has a browning dial so you can crisp up your chaffles! They retail around $240 but if you do a bit of hunting you can find them as low as $160.

For chaffles, we recommend turning that bad boy all the way to the highest setting!

Filling ideas:

So far we've tried a couple of different combos, but i'll list our faves so far below!

You could either cook two chaffles and slap them together or cook one chaffle and cut it in half, depends on how hungry you are, eh?

Loaded taco chaffle: 100% top of my list, brown mince, throw in some keto friendly spices with tomato, and load her up with the mince, sour cream, avocado, slaw, all your favourite toppings - it is awesome!

Breakfast bacon and egg chaffle: Sprinkle mozzarella cheese on the bottom half of the chaffle, fry some bacon and an egg and place on top, coat with more mozzarella and grill for 15 mins, slap some mayo on the lid and a drizzle of keto friendly sweet chili sauce and enjoy!

Burgers: Turn your love for greasy burgers into chaffles! Just make the chaffles on a mini waffle maker or use half the recipe on a big waffle iron, then build your burger as you normally would!

Crunchy Chaffles

Serves 1

1/2 cup shredded mozzarella

1 egg

1 tablespoon almond flour

Parmesan

1. Preheat waffle iron

2. Mix together mozzarella, egg and almond flour.

3. Sprinkle parmesan directly onto the waffle iron, followed by the cheese and egg mixture, then topped again with parmesan. This is absolutely necessary to achieve a crunchy chaffle!

4. Cook for the required time or for mini waffle irons, cook half the mixture and give it extra time.

5. Remove and enjoy with all toppings!

Per chaffle:

Net carbs: 3g

Protein: 24g

Fat: 23g

Have you made this recipe?

Let us know by tagging us on our Instagram! @ohmygoodness_nz