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Low Carb, Keto, Paleo Ginger Biscuits / Cookies

1 January 2025

I love the smell when my daughters cook Delia Smiths Ginger bread biscuits, so I have sort of morphed it with the Hemsley and Hemsley recipe to make a low carb/ Paleo/ keto version



 To make up for the lack of sugar you need to max the ginger, they are fiery but satisfying. You may wish to adapt the sweetener and ginger depending on your taste, but below gives you 2g carbs a biscuit


 WHAT YOU’LL NEED:


·    10g of black treacle

·    10g of date syrup

·    zest of an 1 unwaxed lemon and ½ unwaxed orange

·    1 - 2 tablespoon ( 15-30ml) of water

·    1 -2 tablespoon/ 15-30g of ground ginger ( yes tablespoons!)

·    1 tsp of cinnamon

·    ¼ teaspoon ground cloves

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·    50g of coconut oil 

·    50g of grass fed butter ( Vegan option - substitute for another 50g of coconut oil)

·    1 tsp vanilla extract

·    ½ teaspoon bicarb 

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·    225g of ground almonds

 

 

WHAT TO DO:

 1.  Put the treacle, date syrup, water, spices and zest together in a large saucepan.

 2.  Then bring them to boiling point, stirring all the time. You want a paste so if too dry add more water

 3.  Now remove the pan from the heat and stir in the butter / coconut oil (cut into lumps) and the bicarbonate of soda and vanilla

 4.  Next stir in the almonds gradually until you have a smooth manageable dough – add a little more almonds if you think it needs it.

 5.  Leave the dough covered in a cool place to become firm (approximately 30 minutes).

 6.  Pre-heat the oven to 150°C, gas mark 4. ** note almond burns quick so you don't want a high temperature

 7.  Roll the dough out between 2 squares of baking paper, to around 3mm , cut out with a circular cutter and place on a baking sheet lined with more baking paper

 8.  Bake near the centre of the oven, one sheet at a time, for 10–15 minutes. Keep an eye on them as the almonds can suddenly burn , so you may have to remove the outer ones first

 9.  Leave them to cool on the baking sheet for a few minutes before transferring them to a wire cooling rack.


 Approx. macros per serving

Assumption for macros: 18 biscuits 

Calories 121 Kcal, Fat 11g, Carbs 2 g, Protein 3g 


originally posted March 2021

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Wired ? poor sleep? Improved function? Magnesium could be what you are missing

2 January 2025
Magnesium is the fourth most abundant mineral in the body, every cell in your body contains it, and needs it to function. Magnesium is involved in more than 300 metabolic reactions in the body (1), including · Energy creation: Helps convert food into energy. · Nervous system regulation: Magnesium has a calming influence, regulating neurotransmitters, that send messages throughout your brain and nervous system, and can help sleep and aid depression (2) · Protein formation: Helps create new proteins from amino acids. · Gene maintenance: Helps create and repair DNA and RNA. · Muscle movements: As part of the contraction and relaxation of muscles. Magnesium is safe and widely available The Nutrient Reference Value (NRV) for Magnesium in the EU is 375mg a day. In the U.S the recommended daily intake (RDI) is 400–420 mg per day for men, and 310–320 mg per day for women. Studies suggest that about 50% of people in the US and Europe get less than the recommended daily amount of magnesium ( 3 & 4). Why? We can’t say for certain but is thought to be due to depleted soils and over refining that reduces mineral content. Some stomach, kidney and pregnancy medically diagnosed conditions can also reduce magnesium availability (5). For all medical conditions it is important to consult your GP first. You can get magnesium from both food and supplements. Food Sources The following foods are good to excellent sources of magnesium: (6) · Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams). · Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams). · Black beans: 30% of the RDI in a cup (172 grams). · Quinoa, cooked: 33% of RDI the in a cup (185 grams). · Halibut: 27% of the RDI in 3.5 ounces (100 grams). · Almonds: 25% of the RDI in a quarter cup (24 grams). · Cashews: 25% of the RDI in a quarter cup (30 grams). · Mackerel: 19% of the RDI in 3.5 ounces (100 grams). · Avocado: 15% of the RDI in one medium avocado (200 grams). · Salmon: 9% of the RDI in 3.5 ounces (100 grams). Supplements Magnesium can is readily absorbed through the skin. For this you can · Soak for 20 mins in a warm bath with 500g of epsom salts · Spray magnesium oil straight onto skin – spray onto your feet at bedtime for maximum absorption and a great sleep Alternatively · Take high bioavailability ( high absorption in your stomach), such as a chelated magnesium supplement, avoid magnesium oxide which is very low absorption References 1. Magnesium in Prevention and Therapy. Gröber et al 2015 .Nutrients.Sep 23;7(9):8199-226. 2. Magnesium in depression. Serefko et al 2013. Pharmacol Rep. 2013;65(3):547-54. 3. Suboptimal magnesium status in the United States: are the health consequences underestimated? Rosanoff et al 2012. Physiol Rev. . Mar;70(3):153-64. 4. Safe Upper Levels for Vitamins and Minerals, May 2003, Expert Group on Vitamins and Minerals 5. http://bestpractice.bmj.com/best-practice/monograph/1137/overview/aetiology.html 6. Authority Nutrition - 10 Evidence-Based Health Benefits of Magnesium
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