Fathead Cinnamon Rolls & Basic Dough

Fathead Cinnamon Rolls & Basic Dough

Fathead Cinnamon Rolls & Basic Dough – low carb

Satisfy Your Sweet Cravings!

Make these easy, gluten and guilt free Keto cinnamon rolls, made of fathead dough. These cinnamon rolls are ready in 30 minutes to satisfy your sweet cravings!

In general, fathead dough is a low-carb dough that is made with mozzarella cheese, cream cheese, egg, and some type of flour (almond, coconut, or a combination.) The melted cheeses create a chewy texture that’s often hard to achieve in low carb baking.

What is this? The name comes from the 2009 documentary, Fat Head Movie, which was created by Tom Naughton (comedian and former health writer).

For anyone who doesn’t know, Fat Head pizza (see recipe: basic fathead dough) was created by Tom Naughton’s oldest brother’s son. Ever since it has been named in honour of his Fat Head Movie . The documentary explains how saturated fat does not cause heart disease but instead sugars, grains, starches and processed vegetable oils do.

Fathead Cinnamon Rolls

Net Carbs: 3g / Calaries: 292.4kcal (per roll)

Tip: Ingredients at room temperature.

Serving size

Makes 12 rolls

Ingredients:
  • 140 g almond flour. If it’s too sticky, add 1-2 tablespoons to adjust dough
  • 2 teaspoons ground psyllium husk
  • 1 teaspoon baking powder
  • 2 tablespoons erythritol (see also sweetener swap under Tips, below)
  • 150 g shredded mozzarella full-fat (1 ¼ cup)
  • 28 g cream cheese
  • ½ teaspoon vanilla extract
  • 1 large beaten egg at room temperature
  • 1 teaspoon apple cider vinegar or lemon juice.

Tip:

Full-fat shredded mozzarella – weigh the cheese in a small bowl for precision, don’t use cups! It is not precise enough, and you often end up with too much cheese that makes fathead dough too sticky.

Cream cheese – weigh the cream cheese for precision, and cut it into small cubes to soften it faster.

Cinnamon filling:
  • 56 g unsalted butter
  • 2 tablespoons golden erythritol or classic erythritol (see also sweetener swap under Tips, below)
  • 1 tablespoon ground cinnamon
Glazing:
  • 170 g cream cheese
  • 75 g unsalted butter
  • 66 g sugar-free powdered sweetener
  • 1 teaspoon maple or vanilla extract
Directions:
  • Preheat oven to 350°F (180°C). Line a 12-hole muffin pan with butter or coconut oil.
  • In a small mixing bowl, combine the dry ingredients evenly: almond flour, psyllium husk, baking powder, and erythritol. Set aside.
  • In a microwave-safe mixing bowl, weigh the shredded mozzarella and cream cheese.
  • Microwave by 20-second bursts, stirring between each time until the cheese is fully melted. It usually takes 1 minute to get a soft, melty stretchy mixture. Otherwise, if you don’t have a microwave, bring on a non-stick saucepan over low-medium heat and melt, stirring constantly with a wooden spoon or silicone spatula.
  • When the cheese is stretchy and melted, add the dry ingredients and the vanilla, beaten egg and apple cider vinegar.
  • Stir with a wooden spoon or silicone spatula at first, when it starts to be difficult to stir, generously oil your hands with coconut oil and knead for at least 1 minute until you obtain a soft dough. The dough dries out as you squeeze and knead, and it should be slightly sticky but not too much. If too wet or sticky, you can add 1 tablespoon extra almond flour at a time, kneading between each addition, don’t exceed 4 tablespoons. You can also add all these ingredients into a food processor and blend for 30 seconds until combined. Don’t forget to grease your hands to remove the dough from the bowl, or it can stick to your fingers.
  • Form a dough ball, wrap in plastic wrap and chill 5-8 minutes max, not more or dough is hard to roll.
Filling:
  • Meanwhile, prepare the filling.
  • In a small mixing bowl, beat butter, erythritol, and cinnamon until a paste forms. Set aside.
  • Unwrap the dough and place between too large pieces of parchment paper – each about 20 cm long. You can lightly spray oil on the parchment paper sheets to prevent the dough from sticking to the paper.
  • Press the dough ball with your hand to roughly flatten, then start rolling with a rolling pin. Roll evenly into a rectangle of about 29 cm x 20 cm. Tip: Fold The Paper In A Rectangle. My tip for rolling cinnamon roll fathead dough into a perfect rectangle shape, is folding the parchment paper into a rectangle. This way, you encase the dough into the desired rectangle shape, and when you roll it, the dough fits in.
  • Remove the top piece of parchment paper.
Assemble the rolls
  • Spread the cinnamon butter all other the rolled dough. Don’t add filling on the lengthwise borders. This makes it easier to stick the cylinder together at the end.
  • Start rolling the dough on the long end, roll the dough up tightly. When you reach the top, spread a bit of water with a pastry brush to help the dough, stick and seal the roll.
  • Cut into 12 even cinnamon rolls and place each roll on the greased muffin tray. Slightly press the top of each roll to flatten if desired. However, if you prefer, you can bake them on a greased baking dish. Make sure your rolls don’t touch each other, or they wouldn’t bake evenly.
  • Bake for 20-25 minutes or until golden brown on the sides.
  • Cool on a cooling rack for 45 minutes before adding the glazing or it can melt.
  • Meanwhile, prepare the glazing.
Glazing:
  • In a small mixing bowl, beat cream cheese, butter, erythritol, and maple or vanilla extract until smooth and fluffy.
  • Spread generously onto all the rolls, or individually 1 ½ tablespoons per roll. You can store the remaining glaze in the fridge in an airtight container and use it when you serve the roll or as a keto fat bomb snack.

The most common issues with fathead dough are:

  • The dough is overly sticky – this happens if you add too much cream cheese or your egg is an extra large. First, grease your hands to handle the fathead dough. Then, adjust the flour by adding 1 tablespoon of extra almond flour, up to 4 tablespoons, until the dough is soft and not sticky. Also, chill the dough wrapped in plastic wrap for 5 minutes to help to set the dough.
  • The dough is hard as a rock– unfortunately, you can’t really fix that, but note that this happens if you over-melt the mozzarella in the microwave. The cheese burns and hardens. A good rule to know is, don’t continue the recipe if you burnt the mozzarella in the first step. Discard and restart because this will ruin the fathead dough for sure. If you try adding too much cream cheese to counterbalance, the fathead dough will be wet.

Tips:

Sweetener swap: any keto crystal sweetener like allulose or xylitol works as a replacement for erythritol.

Lactose-free cream cheese can be used as a substitute for regular cream cheese.

Almond flour can be replaced with sesame flour or sunflower seed flour (careful, this turns the food green and a bit bitter) for a keto nut-free cinnamon roll recipe. You can’t use coconut flour.

How long can fathead dough be refrigerated?

After making the dough, wrap tightly in a cling film and store in the refrigerator for up to a week. When ready to use, till our in between two parchment paper and bake. If you find it hard to roll out, Lightly warm it up in the microwave to make it easier to roll out.


Sharing with you the basic dough recipe – you can really do with it whatever you want. So, what is this fathead dough all about? Fathead dough is a keto dough that mimics bread dough to create a range of keto baking recipes like pizza, bagels, or this keto cinnamon rolls recipe above.

Basic Fathead Dough

Total Carbohydrate 20.6g for the entire recipe.

Ingredients:
  • 170 g pre shredded/grated mozzarella cheese
  • 85 g almond meal/flour
  • 2 tbsp cream cheese
  • 1 egg
  • pinch salt to taste
Instructions:
  • Mix the shredded cheese and almond flour/meal in a microwaveable bowl. Add the cream cheese. Microwave on HIGH for 1 minute.
  • Stir then microwave on HIGH for another 30 seconds.
  • Add the egg, salt, and any other flavorings (depending what the end result of your dough is), mix gently.
  • Place in between 2 pieces of baking parchment/paper and roll into whatever shape you are making. Remove the top baking paper/parchment.
  • If the mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg.

More ideas for which fathead dough can be used:

  1. *Pizza, bake at 220°C (425°F) for 12-15 minutes, flip over and bake another 10 minutes or so (until you get the crust you like) top with cooked/prepared toppings. Bake for another 5-7 minutes.
    • Tip: Prick the dough all over with a fork, which will prevent the pizza from bubbling up.
  2. *Pigs in a Blanket bake at 220°C (425°F) for 14-17 minutes or until golden brown
  3. *Hot Pockets fill rounds of dough with eggs, bacon, sausage, ham, pepperoni, etc., fold in half and seal. Prick top with fork for steam holes. Bake at 220°C (425°F) for 15-17 minutes or until golden brown.

Source: sweetashoney /fatheadmovie/ cluckingitup


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Greek Yoghurt Flapjacks

Greek Yoghurt Flapjacks

Greek yoghurt Flapjacks

Our Greek yoghurt Flap Jacks (pancakes) is a Mediterranean breakfast that’s easy to make and hard to resist.

From our Mediterranean e-Books – breakfast.

Serving size

Makes 6 medium-sized flapjacks

Ingredients:

1¼ cup flour

¼ teaspoon salt

2 teaspoons baking powder

1 teaspoon baking soda

¼ cup honey

3 tablespoons butter, melted

3 eggs

1½ cup Greek yoghurt plain

½ cup milk

Directions:

1. In a large bowl, whisk flour, salt, baking powder and baking soda.

2. In a separate bowl, whisk together honey, butter, eggs, Greek yoghurt, and milk until smooth.

3. Add Greek yoghurt mixture from step two to the flour mixture in step 1 and mix to combine.

4. Allow batter to sit for 20 minutes in order to become smooth.

5. Heat pan, spray with non-stick butter spray or just brush the griddle with olive oil. Drop tablespoons of batter into the hot pan. Cook until the bubbles on top burst and create small holes. Lift the corners of each pancake to check that it’s golden brown on the bottom.

6. Using a wide spatula, flip the flapjack and cook it on the other side until lightly browned.

7. To serve, top each portion of flapjacks with a scoop of Greek yoghurt and mixed berries.


Click on the below links to purchase our Mediterranean e-Books

What is the difference between the Mediterranean Diet and the Mediterranean Easy diet? – Read below:

  • Both are 21 day meal plans. 
  • Both were created by our dietician Anel Kirsten, for healthy eating and weight loss. 
  • The Mediterranean diet was the first e-book and contained 33 recipes and the Mediterranean Easy Diet was the follow-up with 17 recipes. 
  • The easy diet has fewer recipes because it is for people who don’t always have a lot of time to make lunches and on the menu there is an option to eat the leftovers from the previous night’s dinner, or a snack platter option.  
  • The ideal is to purchase both books, because then you have a greater variety of menus, but it is not a must to have both. 

French toast with chorizo

French toast with chorizo

French toast with chorizo

Mediterranean Breakfast.

This is yummy! This recipe is also in my Mediterranean e-book, and on the LK Fitness App under Mediterranean recipes.

Serving size

Serves 1

Ingredients:

15ml olive oil

1 large tomato, slices

Salt and pepper

½ chorizo sausage, sliced in slices

1 egg

1 teaspoon milk

1 teaspoon olive oil or butter

1 slice wholegrain bread

Fresh parsley, chopped

Directions:

1. Preheat the oven to 180°C (356°F).

2. In an ovenproof baking dish place half the olive oil and the tomatoes. Season with salt and pepper.

3. Place in the oven and roast for 10 minutes.

4. Remove from the oven and place the chorizo slices on top of the tomatoes and place it back in the oven for another 10 minutes.

5. Mix the egg and milk together.

6. Heat the butter or olive oil in a pan.

7. Soak the bread in the egg mixture and fry in the pan until golden brown on both sides.

8. Remove tomato and chorizo from the oven and spoon on top of the French toast.

9. Serve immediately with finely chopped fresh parsley.



For recipes, daily meal plans and full exercise programs.

What does the Low GI meal plan and lifestyle entail?

What does the Low GI meal plan and lifestyle entail?

What does the Low GI meal plan and lifestyle entail?

With the Low GI meal plan, you can eat carbs, BUT it should be low GI. You can also eat lean protein, and low fat food. Our Low GI low fat meal plans are formulated by our Dietician Anel Kirsten, for women who wants to loose weight. Available on the LK Fitness App.

This eating plan is ideal for people who:
  • Struggle with irregular insulin secretion, and thus find it difficult to lose weight.
  • Still want to eat carbs like bread, pasta and potatoes, rather than limiting carbs to just vegetables.
  • Prefer to avoid high-fat foods. (Tip: Never combine carbohydrates with high fat!)
  • Cannot eat refined carbohydrates like white bread, pastries, white flour, white rice, sweet desserts etc, without it causing fluctuations in their insulin levels.
  • The Low GI plan is also a low-fat plan, where you completely cut out high-fat foods and refined carbohydrates, and instead allow more good carbohydrates (with low GI index) in your diet. Low GI carbohydrates are better because they release energy slowly, and makes you fuller for longer.
  • With the Low GI lifestyle, one regularly eats small meals. If your portion sizes are too large, you will not lose weight. A portion should fit in the palm of your hand.
  • If you find it necessary to snack, you can eat fruit between meals. Two extra fruits per day are allowed, or 1 extra fruit and one small container of low-fat or fat-free yoghurt per day.

Glycemic Index (GI) shortly explained

The glycemic index (GI) is a measurement system that ranks carbohydrate-containing foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor. When your blood sugar levels are high, it leads to cravings and hunger pangs.

The three ratings at which different carbohydrates raise blood sugar levels are:

  • Low: 55 or fewer
  • Medium: 56–69
  • High: 70 or more

Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. It keeps you fuller for longer, and give you sustained energy. On the other hand, foods with a high GI value should be limited. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels. You will find the Glycemic Index with a list of Low GI carbs in our Low GI eating plans on the LK Fitness App.

It’s important to note that foods are only assigned a GI value if they contain carbs. Hence, foods without carbs won’t be found on GI lists. Examples of these foods include:

  • beef
  • chicken
  • fish
  • eggs
  • herbs
  • spices

Read the guidelines below to decide if Low GI is for you.

Guidelines

1. Look for the Low GI Symbol when shopping – the low GI symbol  is a shortcut to help you eat low GI. Foods that carry the low GI symbol have been tested in a lab under rigorous guidelines and meet strict nutrient criteria.

2. Swap high GI foods for low GI food choices – six easy low GI swaps you can make at your main meals and snacks to help you eat low GI are:

  • Soft white breads —> dense whole grain breads and authentic sourdough
  • Refined commercial processed cereals —> traditional grains like oats, natural muesli or cereals with the low GI symbol
  • White or jasmine rice —> low GI white or brown rice, basmati rice
  • Water crackers, rice crackers and crisp breads —> wholegrain crackers and nut & seed bars
  • Cordial and soft-drink —> for water or low fat milk / soy milk

3. Include legumes like lentils, chickpeas, kidney beans, cannellini beans and baked beans are low GI. You can add legumes to salads, bolognese and casseroles. Canned beans are super easy and all low GI.

4. Cook pasta al dente – this lowers the GI of pasta.

5. Add vinegar, lemon/lime juice or pickles to your meal – acid lowers the GI of your meal.

6. Add olive oil or healthy fat like avocado to your meals – the presence of fat lowers the GI of your meals.

7. Include a source of healthy protein with your meals – protein helps lower the GI of the meal.

*Note: If you have a health condition and are unsure about whether you can follow the Low Gi meal plan or have any allergies or problems with certain foods suggested in the meal plan, or if you want to tailor it to your health requirements, you should discuss this with your doctor or a dietician.

What do ladies who have done Low GI say?

“Hi Linda. I am on your diet and have never been happier. Struggling with genetic high cholesterol. I have lost a total of 10kg. Accompanied with a good exercise program”
– L. Barry

“I am so glad I purchased Linda’s Low Gi plan. It is easy to follow and the food is not expensive or strange. I lost 6.4kg and all my pants fit again!”
– C. Cronje

“About 9kg lighter. I follow your Low Gi plan and do the exercises a few times per week.”
– N. Opperman

Where to get the Low GI eating plan?

In the LK Fitness App.

Click here to download the LK Fitness App.
Pasta and peas with pancetta

Pasta and peas with pancetta

Pasta and Peas with Pancetta

Pasta is one of the most versatile meals you can make. This pasta with peas and pancetta (or bacon) is the perfect weeknight pasta dinner.

Armin, my son’s fun cooking class, Lekkerness is on my Instagram every Wednesday, where he shows how easy it is for even a novice to prepare great food off the LK Fitness App .

The pasta and peas with pancetta recipe is also on the LK Fitness App under Mediterranean recipes.

Serving size

Serves 6

Ingredients

350g spaghetti – or pasta of your choice

salt

olive oil

120g cubed pancetta or bacon cut into bits

2 onions, thinly sliced

2 cups frozen or fresh peas

8 garlic cloves, minced

black pepper

1 teaspoon cayenne pepper, divided

1 bunch parsley, chopped

1 lemon, zested and juiced

grated parmesan cheese, to your liking

Directions

1. Cook pasta to al dente in plenty of salted boiling water, consult package for instructions. Be sure to add a splash of olive oil to the cooking water. Reserve 1 cup of the pasta cooking water aside, then drain pasta – some of the starchy pasta water will serve as a sauce later.

2. Meanwhile, heat a large pan over medium heat. Add pancetta or bacon and cook, tossing regularly, until fully cooked and browned. Remove pancetta onto a plate lined with a paper towel to drain. Carefully dispose of most of the pancetta fat leaving – just a hint – keep about 2 teaspoons for flavouring.

3. Set stovetop to medium heat and return skillet to heat. To the little bit of pancetta fat, add 4 tablespoons olive oil. Heat until shimmering but not smoking, then add onion, peas, salt, black pepper, and 1 teaspoon cayenne pepper. Raise heat to medium-high and cook for 5 minutes, tossing regularly. Add garlic and parsley and cook for another 3 mins, or until peas are fully cooked through.

4. Now return the cooked pancetta to the pan. Add cooked pasta and ¾ cup of the reserved pasta water. Add the remaining 1 teaspoon cayenne pepper, lemon zest and lemon juice. Toss to combine.

5. Add grated parmesan cheese – you might start with 3 to 4 tablespoons and adjust as needed. Taste and adjust seasoning to your liking.

6. Transfer pasta to serving bowls. Enjoy hot.


For recipes, daily meal plans and full exercise programs, download the LK Fitness App.