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Ever since Tim figured out he has a wheat allergy (the anaphylaxis kind, not the intolerance kind), I’ve had to really make an effort to rework favorite recipes to be wheat-free. Keto doesn’t necessarily mean wheat-free, but that is the route Tim needs to follow, so I’m constantly trying to make new things that he can eat – and not feel deprived.

Honestly, souffles have never been on his I MUST EAT list, but I love them. And if I’m making dinner, he is going to eat them. Or fix his own dinner.

The only solution was to figure out how to make a souffle without flour. Using a wheat-free sub just didn’t seem like a good idea, here, where there are so few ingredients. Really, with a good souffle, all you want to taste is a pillowy, billowy, puff of cheese. Like a Cheese Puff, but big, and soft, doesn’t leave your finger tips glowing in the dark.

I used goat cheese, here, because I remembered that is what Nigel Slater likes to make souffles out of – and I love Nigel Slater. Well, I don’t really know Nigel Slater, but I’m pretty sure I would love him. He seems kind of like a more melancholy version of David Sedaris. But more someone who uses his angst to highlight interesting takes on food rather than stories about department store elves. Pretty much the same thing, right?

Anyway, this is a riff on what I recall Nigel doing with a souffle. I don’t remember him ever saying why he decided to go flourless, but I’m glad he did. Somewhere, my brain filed away the information, and when we discovered Tim’s wheat allergy (three surgeries and years of antibiotics later), this recipe resurfaced from the tangled gray matter above my neck. It is very simple, needs just a few ingredients, and goes great with a simple green salad – a perfect weeknight meal. But, it is also impressive enough if you want to serve it to guests and act like you are all that.


Flourless Goat and Parmesan Cheese Souffle

2 Tbs. unsalted butter (for buttering dishes)

1 1/3 cups grated parmesan (much better if you grate it yourself right before using), divided

4 large eggs, separated into two large bowls

12 ounces of soft goat cheese

1/2 cup heavy whipping cream

1 Tbs. fresh, chopped thyme or chives  – different flavors, but both delicious

salt and pepper to taste


Heat oven to 400 degrees.

Butter 4 small ramekins and then dust with a bit of the grated Parmesan.

In a large bowl, whisk the egg yolks until blended. Add in the goat cheese and mash together.

Stir in the heavy whipping cream, thyme or chives (whichever you are using), a generous dash of black pepper, and a pinch of salt (remember, the parmesan will lend a salty flavor, so don’t over salt).

In a separate bowl, whisk the egg whites until stiff peaks form. Gently blend into the goat cheese mixture.

Lastly, gently fold in the remaining Parmesan cheese, saving a couple of teaspoons to sprinkle on top.

Bake for 10 – 14 minutes, or until when split with a spoon, no liquid is present. Serve immediately.


Parmesan Chive Scones (Keto/LCHF)

by Carilyn on October 2, 2018

Bread, bread, bread. Oh, keto/lchf, you have done so much for me, but your bread game is sorely lacking. Or so I thought. Then I found Carrie Brown and her cheddar chive biscuits. Um, yes, thank you, Carrie. And after a few very happy batches of her savory, bready (yes, actual bread-ness) creations, it was time to go off-road.

I’m a huge fan of parmesan. I add it to soups, stocks, salads, meats – basically, anything that calls for a salty cheesy punch in the chops. I also wanted a denser bread option to be able to dunk into stews or slice and use for sandwiches. Tweaking the original recipe did just that. It also made it the perfect dough for miniature versions that can be used as parmesan chive canapes, like a cheese straw or base for some roasted tomato jam.

These come together pretty easily, and are best served a few minutes out of the oven, but don’t be afraid to put the leftovers in the fridge and reheat in the toaster if you don’t eat them all the first go-round. Tim and I polished off six in one sitting the first time I made them, but I’m guessing you have more restraint than we do. But, if you don’t, I won’t tell.


Parmesan Chive Scones

3 1/2 – 4 cups super fine almond flour

4 tsp. baking soda

1 tsp. baking powder

2 tsp. xanthan gum

1/2 tsp. kosher salt

6 oz. (1 1/2 stick) cold, unsalted butter cut into 1 inch pieces

1 large egg

1/2 cup whole fat sour cream

1 tbsp. very cold water

1 package (3/4 0z) fresh chives, chopped

1 cup parmesan cheese, shredded (do not use grated because it will make the scones gummy)


Preheat oven to 350 degrees with the rack in the center. Line a baking sheet (or 2 if you don’t want to reuse a sheet) with parchment paper.

In a food processor, pulse together the 3 1/2 cups of almond flour, baking soda, baking powder, and xanthan gum. Add the cold butter and pulse again until you get a bread crumb consistency. Do not overmix.

In a large bowl, lightly beat the egg. Add the sour cream and water and mix until blended.

Add the mixture from the food process, and just combine.

Add the chives and parmesan, and lightly mix – just enough to form a dough that will hold together. If it is loose, add a little more almond flour. You want a soft, supple dough.

Turn onto a clean surface covered with a sprinkling of almond. Knead gently until the dough is smooth and cohesive – about 8 to 10 turns.

Roll out into an inch thick sheet, cutting into triangles or squares. Alternatively, drop and flatten 2 inch balls of dough if you prefer a more rustic look.

Bake for 1o minutes, turning halfway through. Check at 10 minutes and continue baking until a light, golden brown, up to 15 minutes. Do not over bake.







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With Keto listed as the WORST diet of 2017, my post the other day was timed just right, don’t you think? As ultrarunners, we seem to be always swimming upstream. Apparently, we take great pleasure in doing things that the rest of the world deems moronic, dangerous, and unsustainable. Yup, we are spitters-into-the-wind. I don’t […]

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