Keto Low Calorie Condensed Milk. 3 ingredients. 1.6g net carbs.
I’m on a mission to create keto recipes that don’t contain a ton of calories and a ton of fat. Why? You may ask.
Because in almost a decade of low-carb and keto experience, I have seen the same story repeated time and time again. You lose weight and feel great eating ad lib anything that contains minimal carbs. For a while. Then the weight stalls, or you even begin to pile it back on. Or your weight stays the same, but your health isn’t optimal.
If you’re a fan of keto and low-carb groups on social media, you’ll be familiar with these stories. Unfortunately, the usual, regurgitated ‘advice’ you’ll read in those groups is almost always “you’re not eating enough”, or “eat more fat”. And, with rare exceptions, it’s the wrong advice.
Calories Do Matter. Keto or Not.
Here comes sensible advice: don’t eat too many calories, and don’t add fat to your meals.
Yes, I’m aware that not all calories are equal, that ketosis is a more efficient metabolic process, that some people have ditched loads of weight without restrictions, blah-blah-blah. Many self-proclaimed low-carb gurus hyperventilate when the word ‘calories’ is mentioned. But they have to recognise the basic fact that weight gain or loss is dependent on energy expenditure. Put simply, your intake of energy from food (measured in calories whether you like it or not) has to be less than or equal to the amount of energy you use. Otherwise, sooner or later your weight will shift in the wrong direction. Unless, of course, your metabolism is super-duper fast. Which is definitely not the norm.
Of course there are many other factors to consider. Like the quality of the food you choose (rubbish food is still rubbish, even if it says ‘keto’ or ‘low-carb’ on the wrapper). How it’s cooked (e.g. deep frying). Which fats you cook with. How often you allow yourself ‘sweet treats’ and which sweeteners they contain (e.g. maltitol, the devil of polyols). How many hidden carbs you’re unaware of. How much ‘grazing’ you tend to do. Sensitivity to foods. Etc. etc.
I cannot help with individual dietary choices. But I can help the keto community make better food choices within the context of caloric and fat content. With recipes such as this one.
How to Make Keto Low Calorie Condensed Milk
Every recipe for keto condensed milk you look at will use double (heavy) cream. In this recipe I use whole milk. Yep. Controversial. Again. But if you opt for a lactose-free milk such as Arla (U.K.) you’ll find that it matches the carbs that whipping cream contains, with a fraction of calories and fat.
Allulose is my preferred sweetener on this occasion. Simply because it doesn’t crystallise as it cools, so the result is a velvety smooth condensed milk. Powdered erythritol, Swerve, etc. can be used instead, if you don’t care about the gritty mouth feel.
Instead of loads of butter, I use only 20g. Again, less fat and less calories.
Admittedly, using whole milk means that you’ll have to be patient. It will take 1 hour and 10 minutes of gentle simmering. Maybe 1 hour if you prefer a more fluid condensed milk. The 1/8 teaspoon of xanthan gum that I incorporate is entirely optional but recommended.
My palate says the taste is divine. I leave you to decide.
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Keto Low Calorie Condensed Milk
- put all ingredients in a small saucepan and simmer on very low heat for 1 hour 10 mins, lightly whisking occasionally with a silicone whisk.
- use a fine mesh strainer to strain the liquid, pressing all solids as much as possible through the mesh.
- transfer to a sealable jar, let cool completely, then refrigerate until needed.
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