Source
r/xxketo•
Siibi

[?] Question about milk (in recipes, not for drinking by the glassful).

So I made low carb nanaimo bars yesterday. First of all, holy fucking god they are delicious. (I can post the recipe if anyone wants them!)

But for the centre, you have to make a custard. I made the custard with 35% cream because everyone always says you can't have milk on keto. But, 1 cup of cream actually has a few more carbs than a cup of milk, and it has WAY more calories. So for a recipe like that, would it be okay to use whole milk, or is there something specific about milk that we shouldn't be having?

P.S. Custard is my new favourite thing. It is amazing. And if you fuck it up (like I did) and it curdles, just buzz it with an immersion blender and it will be totally fine!

Posted Dec 11, 2014, 10:16 PM UTC

119
anbeav•

If it fits your macros

People don't say you can't have milk, they say it's not really an ideal choice because a typical serving of milk is high carb vs a typical serving of cream

3
SiibiOP21, 5'6 | SW: 261 | CW: 190 | GW: 145•

Okay, thanks. That's what I thought, but I'd heard some people say that there was some hormonal difference in milk rather than cream and you should stay away from it. But I'll have to try the custard with milk instead!

2
anbeav•

Well I assume you're not eating this every day :) I haven't looked into this but if anything it would make more sense to me that cream would have more hormones as most hormones are fat-soluble

1
SiibiOP21, 5'6 | SW: 261 | CW: 190 | GW: 145•

That's what I thought. I always wondered why people were saying you shouldn't even have small amounts of milk. Ah well, I'll try it and hope there won't be any problems.

1
anbeav•

People choose to not think and prefer to set absolute limits rather than viewing keto as quite adaptable. I guess it works in the beginning but then people complain it's too limiting...avoid absolute yes and no foods and keto is not really so limiting. For example, people argue you can't have hummus. It's mind boggling, you can have hummus as long as you don't eat the entire container. For some it's helpful to just cut it out as then they don't have to worry about portion size but many absolute no foods are not absolute nos :)

2
barely_a_wakeF/37/5'7 -110lbs•

When a recipe calls for milk, I use a mix of cream and water instead.

3
JillianJ101625 F 5'5/ SW 261/ CW 210/ GW 200•

Yep! This is what I do, usually half a cup of water and half a cup of cream, if it calls for a cup of milk.

1
Nora_OieNora_Oie 50+F|5'5"|HW: 245|SW:225|CW 179||GW 160•

I do this too - so far, so good.

1
slothcoughF 5'3" | SW 226 | CW 191 | GW 125•

CANADIAN KETOER HERE. MUST HAVE RECIPE.

2
SiibiOP21, 5'6 | SW: 261 | CW: 190 | GW: 145•

THERE ARE DOZENS OF US, DOZENS!

So the base is:

  • 1 cup of almond meal
  • 1 cup of unsweetened shredded coconut
  • 1/2 cup of chopped walnuts
  • 6 tbsp. cocoa powder (Fry's Premium is all fibre!)
  • 1/2 cup of splenda (or whatever sweetener you like, but I haven't seemed to have much luck with sugar alcohols)
  • 1 egg
  • 1/2 cup of butter

Mix that all together, then line a dish with parchment paper and press the base into it. I used a 9x9, but I think I could have used a slightly bigger pan, the base was pretty thick. Then bake at 350 for 10 minutes, set aside to cool.

Middle: There are tons of different ways to do this, and I'd like to try a mint one. But I made a custard.

I followed this but used half a cup of splenda and added 2 tbsp. of cornstarch to make it thicker. I also used 35% cream instead of milk, but I think I'll actually try it with whole milk next time. It was delicious, but sooo rich. Let the custard set before you use it, so I'd say make it a few hours before you do the rest.

Then spread the custard over the cooled base and put in the fridge or freezer (I put it in the freezer, and the chocolate top was super easy to spread).

Top:

  • 100g (ish) of unsweetened baking chocolate (I used the squares from bulk barn, they're supposed to be 28g each. I used 5 and a 1/2, but the chocolate was too thick. So I'd say 4 squares should do it.)
  • 2-3 tbsp butter
  • Sweetener to taste

Melt the chocolate and butter (I always do the double boiler instead of microwave, I'm always afraid to burn it in the microwave), then add the sweetener. Pour over the custard layer and put it back in the fridge or freezer!

In MFP it came out to 24 pieces, each piece being about:

  • 230 calories
  • 22g of fat
  • 5g of carbs (2g fibre, 3g net carbs)
  • 4g of protein

But I think I might do something differently next time. Another recipe for the middle part would be:

  • 250g cream cheese
  • 1 package of low sugar vanilla pudding (it does have 24g of carbs for the whole thing, but then it's just 1g in each piece for that)
  • 1/2 cup of 35% cream
  • 1/2 cup almond milk
  • 1/2 tsp. vanilla extract
  • Sweetener to taste

Now I'd use a bigger pan for that because I think it would make a lot of filling. But I think it would hold up better. The custard for mine was a bit loose for nanaimo bars. (If you do use the custard, I would say let them freeze completely, take them out and flip it over, cut into squares, then keep in the fridge. I don't like the texture of the frozen custard, but when they thaw a bit they're great. But if it's not frozen, cutting them is a nightmare. And if you cut through the base first, the chocolate layer hopefully won't crack like mine did!)

Sorry for the super long recipe, but I hope you enjoy them!

2
slothcoughF 5'3" | SW 226 | CW 191 | GW 125•

My hero. <3

And I was literally about to make my new order from the online low carb store! Glad I saw your reply before I did so I can add sugar free vanilla pudding to the list :D

1
SiibiOP21, 5'6 | SW: 261 | CW: 190 | GW: 145•

You, my darling, are welcome. <3 Let me know how yours turn out! Especially if you try a different filling flavour!

2
SiibiOP21, 5'6 | SW: 261 | CW: 190 | GW: 145•

Also, you can get the pudding in most grocery stores! If you're in Ontario, I know Zehrs, No Frills and Food Basics have it. And it should be cheaper to get it in the store than from the online low carb stores.

2
slothcoughF 5'3" | SW 226 | CW 191 | GW 125•

Ah! I'm totally in Ontario. I couldn't find it at the closest grocery store (metro only had sugar free jello, no pudding). It was only like $1.79 so no big deal :D

I bought the white chocolate pudding to try with the second filling you gave me. When I make them I'll make sure to let you know how it goes!

1
hairspidersF/40/5'2" PCOS 11/25/2014•

Heavy cream is your friend! Well, at least it's my friend.

1
SiibiOP21, 5'6 | SW: 261 | CW: 190 | GW: 145•

Oh god, it is my friend. But maybe too much so... Custard made of cream is really calorie dense, and I don't have the calories to spare unless I just have a little!

1