I know, right? You’re going low carb and you can have BAGELS, slurped in cheese, smoked salmon and oil? Well yes, according to the team behind What The Fat?, a book of low-carb, healthy fat recipes that I’ve been using stacks of late.
In a nutshell, it’s not about how much fat you eat, it’s what kind of fat you’re eating. I asked registered Dietitian Caryn Zinn, part of the What the Fat? team, to explain. “Good fats are those that are derived from real food that has not been exposed to much food processing,” she explains. “This includes fat from foods like avocado and avocado oil, full fat dairy products, coconut products, including coconut oil, olives including olive oil, and fat within eggs, meat, chicken and fish. Fats to avoid include trans fats which are found in highly processed junk food, seed oils like canola, soybean, corn, sunflower, ricebran oil, and margarines and manufactured spreads. These fats and oils have been heavily processed and can be inflammatory in the body.”
While the recipe for these bagels is a little finicky, sometimes LCHF bread options call for something a little different – and these are it. Served up for guests or popped into a school lunchbox, these little beauts will impress. The dough rings can be made ahead of time, kept in the fridge and baked as needed; plus they freeze well too once baked.
Prep time: 10 minutes Cook time: 25 minutes Makes: 5 (or 10 minis)P
Per serve (1 bagel or 2 minis, with salmon topping): Carbs 6.3 g; protein 19.2 g; fat 23.9 g; energy 309 Cal.
For the bagels:
- 1½ cups grated mozzarella
- ¼ cup grated Parmesan
- ¼ cup cream cheese or sour cream
- 1½ cups almond meal
- 2 tsp ground psyllium husk
- 2 eggs
- 2 tsp sesame seeds
- 2 tsp poppy seeds
For the topping (serves 2):
- 2–4 tsp finely sliced chives
- 2 tbsp cream cheese
- 2 tsp lemon zest
- 2–4 pieces of cold-smoked salmon
To replace salmon:
- 1/3 cup grated cheese
Alternative toppings: ½ large avocado, 1 tbsp olive oil
Pre-heat your oven to 180°C fan (200°C regular). Line a baking tray with non-stick baking paper.
Place mozzarella, Parmesan and cream cheese in a microwave-safe bowl and melt in the microwave in 30-second bursts on high, stirring in between each burst. You can also melt them in a pot over a low heat, but the microwave option is easier.
Place the almond meal, psyllium husk and eggs in the bowl of an electric mixer. Briefly mix at medium speed until combined. Add the melted cheeses and mix at medium speed for 2–3 minutes, until well combined. Leave to stand for 2–3 minutes. You can also mix by hand, though it will take a bit of work.
Divide the dough evenly into 5 or 10 pieces. Keeping your hands wet, roll the dough into log shapes, form into rings by pressing the ends together, and place on the baking tray. Brush with a little water and sprinkle over the seeds.
Bake for 15–20 minutes until lightly golden. Allow to cool for at least 10 minutes before slicing in half and adding your favourite topping. For the topping, mix the chives, cream cheese and lemon zest together. Spread onto the bagel and top with the salmon.
Vegetarian option: Mix the chives, cream cheese, lemon zest and grated cheese roughly together in a microwave-safe bowl. Microwave on high for 30 seconds to slightly melt the cheddar and mix again before spreading on the bagels.
Alternative topping: Smash the avocado and olive oil together and spread on the bagels.