Peggy’s Original Dumplings

By Jessica Swartz March 30, 2023 37 mins read 160 Views

Here's a recipe for those who love Chicken and Dumplings! These took me just 4 years to create, as Dano (a member of Atkins forums) requested. Dano, this one's for YOU! Plus, sometimes I need Chicken and Dumplings. It's a Southern U.S. tradition. What can I say?

It's very difficult to make dumplings with flour if you don't have it. I have used almond flour, coconut flour and flax meal as well as a variety other flours. I can probably name the flour that I used to make a dumpling. This is not an easy task for low-carb. I was looking for a dumpling that had the same taste and mouth feel as my previous low-carb days. At best, my attempts have been inept.

A year ago, someone posted on the internet that they had made dumplings using glucomannan powder. Netrition.com sent me some and I began to play with it. Its fibrous, gel-like properties when it is wet make it ideal for making dumplings. They provide structure and texture. It can also thicken gravies, sauces, and puddings. A little bit of this stuff can even enhance low-carb bread, cookie, and cake texture. Although I would love to credit the source of this recipe's inspiration, I can't remember the name of the person who actually came up with it. They triggered some experimentation which has paid off, and I am grateful!

If you don't know what glucomannan powder is, it comes out of the Konjac tuber and is used to make Shirataki noodles. You can use it as a binding agent for some recipes. It can be used as a binding agent in some recipes. The best part is that glucomannan provides the structure and elasticity needed to make noodles and dumplings. So I began experimenting.

I am getting more comfortable with this difficult ingredient and have finally created a "dumpling", which tastes and feels almost exactly like my old dumplings. This is now my favorite dumpling recipe. The dumplings hold together well even after a gentle simmering process (unlike any previous attempts). Additionally, the glucomannan powder is slightly released into the broth to thicken the broth. NICE!

You "experimenters", under no circumstances increase the oat fiber! They came out as hard as rocks and did not absorb any chicken broth flavor. You won't want to go there, trust me! This combination of ingredients is truly special, and any attempts to improve them have not worked out.

Above is the best batch of Chicken and Dumplings I have ever had in four years. These dumplings were a hit with my husband, who is very picky about fake foods. They aren't very flavorful, but they do pick up the flavors of any broth or sauce that they are cooked in. These dumplings are low in carbs. These dumplings are guilt-free! !

You can find the recipe for chicken and dumplings on my website. For that recipe, you will need to bake the rolls separately. This dumpling recipe is easy to use. I just need to mix the ingredients and then add them to the broth. The dumplings will be ready in no time! It's so much easier! Regular readers will know that I love easy cooking.

These dumplings are smaller and can be used in soups. I made them into oblong shapes to make gnocchi with rich cream sauces. Low Carb Friends forums members are more adventurous and use pasta extruders to create all sorts of noodles. However, I don't have an extruder so it wouldn't be a big deal for me. I'm being truthful. I am a lazy cook.

Due to the oat fiber these dumplings will not be suitable for the Atkins OWL carb Re-introduction ladder. However, it is not impossible to make them right. It is a proud moment for me to have created a dumpling recipe that low-carb people can use.

This Lobster Linguine recipe was the first time that I attempted to roll and cut it into noodles. It turned out quite well.

Due to the presence of oat fiber in this recipe, it is not 100% gluten-free.

INGREDIENTS:

3/4 tsp. Baking powder

1 1/2 T. glucomannan powder (Konjac powder)

1 1/2 T. of oat fiber. (To make a gluten-free version, substitute oat flour made from 100% gluten-free oatmeal. However, I don't promise it will work. It may work. It might work.

1/8 tsp. 1/8 tsp. salt

1/4 c. +2T. water

1 extra large or jumbo egg, beaten

Variation: To the dry ingredients, add 1-2 T. finely chopped Parsley

DIRECTIONS Use a fork to beat the egg in a small bowl. Mix in the water until it is well combined. Mix the dry ingredients together on a plate or in a bowl. Mix the dry ingredients slowly into the wet. Use a whisk or fork to stir. Use a rubber spatula to stir the mixture. Once it has thickened, fold it over and over until it becomes a cohesive batter. My dough sat on the stove for about 2 minutes. Use a teaspoon to dip 1/4-1/2 cups of the dough in your palm. Next, roll the dough in your hands into a ball. Once all the balls are formed, I place them on a silicone sheet or my counter. They will fall apart in the broth if they are dropped directly from the spoon. If you prefer, you can roll the dough on your hands and cut it into gnocchi lengths using plastic wrap.

Before adding the dumplings, I suggest transferring the vegetables and chicken to a platter. This will allow the dumplings enough space to rise without being beaten. Boil your soup/broth. Put the round dumplings/gnocchi in the slow simmering broth. Turn heat up to medium-low so that it simmers gently. This is important . You don't want these delicate babies to be "roughed up". Close the lid. Cover the pot tightly and cook for 10 minutes. For smaller gnocchi, the timer will be set for 8 minutes. Do not lift the lid during cooking. You can lift the lid after 10 minutes (or less for smaller gnocchi). They're done! You might need to thicken the stock a little more depending on your preference. However, the dumplings usually do the thickening. The glucomannan from the dumplings dissolves into the broth and thickens it. Serve chicken and vegetables back in the pot.

NUTRITIONAL INFORMATION: 12 medium-large 11/2" dumplings (24 Gnocchi) are made. Each contains: (halved the number of gnocchi).

7.17 calories, 0.49 g fat, 1.38 g carbs, 1.29 g fiber, 0.1 g NET CARBS, 0.61 g protein, 55 mg sodium

By: Peggy
Title: Peggy’s Original Dumplings
Sourced From: buttoni.wordpress.com/2023/03/30/peggys-original-dumplings/
Published Date: Thu, 30 Mar 2023 14:55:49 +0000

Frequently Asked Questions

Can I cheat one day on keto?

It's never been easier to explore options that break the rules. Information is flowing like water and it is tempting to ask if you could cheat for a day while still maintaining your healthy streak.

But the truth may be different from what you think. There is no room to compromise when it comes down to keto. You will reap the maximum benefits of this lifestyle if you strictly follow your diet. This will promote long-term sustainability in weight loss and overall health.

Cheating on keto can cause you to lose any progress you have made towards your goals, and may even discourage you from achieving them as quickly as possible. Consuming something oily or sweet signals to your body that it doesn't need it, and can hinder the benefits of keto.

Sometimes it can be difficult to avoid a lapse. It may be more difficult than following the diet. Therefore, evaluating the impact on your lifestyle could be crucial depending on factors like age, activity level or genetics.

Even though temptation may cloud your judgment, ultimately, you are the only one who can decide what is best for your health and well-being.

What is lazy keto vs. keto?

Understanding the difference between lazy keto or keto is crucial to determining which one suits your lifestyle and needs. Traditional ketogenic eating (lower in carbs, high in fats, moderately in proteins and low in carbohydrates) can lead to weight loss, mental clarity, energy regulation and better moods. Lazy keto is an easier approach that has no restrictions on carbs.

Contrary to conventional keto, lazy keto pays less attention than traditional keto. It focuses instead on a simpler lower-carb diet with fewer restrictions but still reaping the benefits of conventional keto diets like weight loss, mental clarity, or better appetite control. This is why it is often viewed as a stepping stone to the keto lifestyle.

Keto takes hours to research recipes that conform to dietary protocols. The process is also very precise and efficient over time, as carb intake drops and fat consumption rises. The lazy keto approach is, however, less rigorous than its name. Instead of requiring careful calculations at every meal, lazy keto encourages simple low-carb eating that doesn't involve as much calculation.

So, traditional ketogenic diets have a lot of benefits but are very intensive. But lazy keto can be an alternative. This is for people who don't want to make a commitment to a diet plan and still get consistent results.

Can you eat keto rice?

Hesitating? You aren't sure if or how rice can be incorporated into a ketogenic lifestyle. You can either answer yes or no, depending on what type of rice you choose. However, this could impact the balance of your carefully-curated diet.

Rice, a carbohydrate made from grains, packs a lot of energy per portion. If you are trying to limit calories or reduce carbs, it is best not to eat large quantities of wild or white rice. However, some varieties, like broccoli and cauliflower rice, are low on carbohydrates and still contain essential nutrients like vitamin A, fibre, and protein.

Cauliflower contains 3g net carbs for a cup cooked portion. Cauliflower can be substituted for rice in a few ways. First, make sure you carefully portion it out. Second, check the package to see if there are any other ingredients. Third, bake the cauliflower instead of frying to further reduce calories. Finally, ensure that you get enough water throughout the day to prevent any potential bloating caused by any additional starches.

Healthy grains like cauliflower rice, which is low in carbs, can help support a ketogenic lifestyle. Is rice okay to eat on keto? Be mindful of which variety but how much you choose with each meal, and skip any additional fixings that take away from this delicious grain's naturally nutritious benefits!

Is keto right for you?

To find the right path for you, it is important to make a conscious decision to ask tough questions and research. The keto diet, an age-old and popular choice for weight loss, has many health benefits.

Ask yourself what your health goals are. Are you looking to lose weight, increase mental clarity, or balance your gut microbiome? There is no one-size fits all method, but keto can be an excellent place to begin if you do your research.

Keto works on controlling the number of carbohydrates consumed, working best with an average of 20 grams per day. This puts our bodies in a biochemical state called nutritional ketosis, where fat is used as an energy source to replace sugar and glucose. You may find it difficult to stick with this strict carb limit initially, but over time you will adjust and master it.

If you can maintain a high nutritional quality and consume certain healthy fats (such as Omega 3 and other beneficial mono/polyunsaturated fatty acids found in avocados or salmon), you should experience beneficial metabolic effects when you follow a ketogenic lifestyle. This is true regardless of whether you're looking to improve your overall health or body composition.

If you balance your nutrient intake with keto, it can be very sustainable. Make sure to eat real whole foods and eat small portions. You can make keto work for you, if done correctly. Take the time to research and learn about keto from reliable sources before you take any big steps forward (or backward).

Can you eat any fruit on keto?

You might be curious if you can eat fruits on a Keto diet. Yes, but be careful.

To stay in ketosis and burn fat, the idea is to keep carbs to a minimum. You can still eat certain fruits if you follow a balanced, healthy keto diet.

Low-carb fruits and vegetables can be incorporated into a keto meal program, but should be consumed in moderation. Individual fruits may have different amounts of carbohydrates. Bananas have more carbs than bananas. Avocados are low in carbohydrates.

Fruits contain sugar, which your body breaks down into glucose for energy production. A high intake of sugar can lead to blood sugar spikes that can slow down your progress towards nutritional ketosis. It is important to limit how many sugary foods you consume.

Fresh fruit is better than processed or sugary snacks. It provides essential vitamins, minerals and fibre that help fuel the body without adding extra carbs like desserts or candy bars.

Consider whether or not fruit is a good choice for you. However, it's important to remember that fresh fruits are healthier than sugary treats.

What is a ketogenic example meal?

A ketogenic diet is a great way to eat. It's just regular healthy eating with an extra twist. The twist is to ditch processed carbs and replace them with high-quality fats and proteins.

You'll reap the many health benefits of this diet, including improved energy levels, better cognitive performance, and improved digestion. It's all possible while enjoying delicious, great-tasting meals.

So what does an example of a tasty ketogenic meal look like? It could look like grilled salmon over fresh kale, sprinkled with parmesan and paired in olive oil with roasted vegetables. Perhaps it's an overflowing omelet with bacon bits and flavorful bell peppers. All cooked up in your favourite buttery sauce.

It doesn't matter which route you take when crafting your next keto-friendly meal. Quality ingredients are the key to any recipe being a hit! So go ahead - get in the kitchen and explore new flavours while savouring healthy recipes for life-changing results!

Can I eat a vegetarian keto diet without being a vegetarian?

Understanding how the lifestyle works is key to determining if you are able to eat a vegetarian diet. It's not so complicated as you might think. A vegetarian keto diet requires that you cut out animal products and find plant-based foods with high amounts of fats and low carbs.

Watching your macronutrients is the most important part of a vegan diet. This includes balancing carbohydrates, proteins, fats, and carbohydrate intake. Protein should be reduced, while fat should be increased. In order to achieve nutritional ketosis (a state of optimal metabolic function), you must reduce your consumption of carbohydrates. This will allow your body to burn more fat than glucose for energy.

Calculating macros and monitoring carbohydrate consumption are just two of the many things you should be doing. You also need to consider nutrient-dense whole foods like nuts and seeds, avocados and leafy greens as well as healthy unsaturated oils such olive oil and coconut. Vitamin B12 is another important component of any vegan ketogenic lifestyle. Many people lack this essential vitamin due to poor diets.

You can achieve success on a vegetarian diet by learning more about plant-based options, such as tempeh or tofu.

Statistics

Around 35% of total calorie intake is probably the upper limit. (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)

External Links

How To

The Best Foods for a Ketogenic diet

Gobbling up the right foods is essential to ensure you get the optimal results from a ketogenic diet. You should eat plenty of protein and fats. Avoid processed and sugary foods.

A healthy diet that includes whole foods, moderate amounts of butter, avocado oil, butter and ghee is essential. Avoid refined sugar, bread, wheat, and other grains in order to reap the benefits of your new eating style.

Your body should have the highest nutritional levels possible so that you choose organic whenever possible. Free-range eggs are a great way to get the vital nutrients you need from concentrated sources that have been naturally fed by their environment.

Delicious low-carb dishes such as spinach, broccoli, cauliflower, and kale will delight your taste buds and reduce cravings for sugar. It is possible to add probiotic properties to your diet through fermented foods. These have been linked to reduced inflammation and better metabolic health.

You can experiment with wild meats such venison or duck to add variety to your menu and provide lean proteins as well as minerals that aren't always readily available in other food sources.

It's about finding the perfect balance between eating fresh produce as it is, and adding nutritional-dense ingredients to make you satisfied.