Cabbage Fufu | Low Carb, Keto-Friendly, Gluten-free Fufu

Hey guys, the next in line in this low carb fufu meals series is Cabbage Fufu This is tailored to those on a low carb diet but remember anyone who wants to reduce his or her carbohydrates intake can enjoy it

I'm not on any special diet but I can eat these low carb fufu meals while still eating rice and other classic fufu meals They help you reduce your carbs intake without you missing out on swallow meals We'll be using 1 medium cabbage We all know that cabbage is a vegetable that does not have starch so you can't mould it into a fufu ball Because of that we will need a low carb binder

One of such binders is psyllium husk It is a popular binder in the ketogenic diet world Another binder you can use is Xanthan Gum Xanthan gum is used mostly in baking but it also works well with binding the cabbage I will use both of them in this video and give you a feedback on the texture

Please ooo, read up on these ingredients so you will be sure that they are good for you before you use them To make the cabbage fufu, chop the cabbage all up Blend with just enough water to get your blender moving When done, pour into a muslin bag You can also use a washed brand new pillowcase

Wring it then place heavy objects on it to help press out all the water I'll use psyllium husk to bind some and use xanthan gum to bind the rest Put the cabbage in a pot and start stirring I'm using medium heat Once it heats up, take a note of the time and stir it steadily for 5 minutes

Add 1 teaspoon of psyllium husk and keep stirring for another 2 minutes You will see it coming together like a starchy fufu meal Take it off the stove and wrap it in a plastic film This is very important so that it will remain mouldable The texture of Cabbage fufu bound with psyllium husk feels more like eba

Next we will test with Xanthan Gum Again, put the cabbage in the pot and when it heats up, note the time and stir for 5 minutes Add one quarter teaspoon of xanthan gum Xanthan gum is more potent than psyllium husk so a small quantity gets the job done Stir for 2 more minutes then wrap it up as well

The Xantham gum gives the cabbage fufu a softer texture, it feels like semolina or semovita If you are on a strict low carb diet, you MUST serve it with a low-carb Nigerian soup such as Ogbono Soup, Okra Soup, Vegetable Soup, Miyan Kuka and many more The full list will be in the description box below the video But for any other person, you can serve it with any Nigerian soup Next I will share Aubergine or Egg Plant Fufu

Bye see you soon!

Keto Nutella – in 5 minutes | Keto Recipes | Sugar free recipes

Welcome to keto meals and recipes dot com Today, I'm really happy to show you how to make keto Nutella that tastes and has a smooth mouth feel just like the store-bought Nutella The macronutrient ratio for my keto Nutella is four point two to one with three point four grams of total carbs, two grams of dietary fiber resulting in one point four grams of net carbs for each slightly heaping tablespoon or 20 grams serving And if that wasn't enough reason for you to try my keto Nutella, the best part of this recipe is it only takes about five minutes

I highly recommend you use a food processor rather than a blender or bullet The reason this recipe is so quick to make is because we actually begin with a bit of a cheat For this recipe I used prepared 100% hazelnut butter that has no added sugars, preservatives or any other ingredients, other than just the hazelnuts, and that will save you a lot of time With the hazelnut butter, you will only need a few additional ingredients to make your Nutella So let's begin by first grinding our sweetener to a confectionery consistency

You want the sweetener to be as fine of a powder as you can get it because it will incorporate better and not have a granulated texture when you're done Next, I added the hazelnut oil and I use this because it enhances the taste of the hazelnut butter, but if you don't have any hazelnut oil or can't get it, then you can substitute with either MCT oil, coconut oil, or even grapeseed oil Next, I added the Dutch processed cocoa powder, and the salt and lastly added the pure vanilla extract Put the lid on and turn on your food processor and blend for about three to five minutes You want to keep blending until your Nutella has a really smooth silky texture and a shiny gloss

You may also want to at least once stop and scrape down the sides This will ensure that you get every last bit of ingredient fully incorporated While it continues to blend I'll also explain how you can use whole hazelnuts, if you can't find the prepared hazelnut butter The second best way to make this Nutella is to buy dry roasted and blanched hazelnuts This means that the skins have already been removed

This will save you a lot of time and frustration, trying to remove the outer brown skin If you do get the dry roasted blanched hazelnuts, this method is also really easy It just takes a bit longer and you need a good powerful blender to get a creamy nut butter Just use the same weight of hazelnuts as you would have of the nut butter Blend at high speed until smooth and creamy and then add the rest of the ingredients as I described earlier

And this is all there is to making my super easy, super quick, keto Nutella and also how to make the Nutella using whole hazelnuts When you're done, whatever you haven't used up already, the rest of the keto Nutella should be stored in an airtight glass jar and kept in the refrigerator This will keep very well for about a month That is if you can resist it for that long Enjoy! In the next video, I will first show you how to make an authentic French crepe and then make the crepes we had in Vis, Croatia, which were Nutella and whipped cream filled palacinke

Lastly I'm wondering if you would like to have me make a how to stay on keto while travelling video This video would explain how we stayed on keto while traveling in the beautiful coastal areas of Croatia last summer If you're interested, I could also recreate some of the meals we enjoyed during our travels in Croatia Please let me know in the comments below if this is something you would be interested in Thank you for watching this video

Please forward this video to someone you know who may also like it Forwarding and sharing a link is the best way to help me grow this channel and I would really appreciate that Please turn on your notification bell, and I hope to see you next time The link for the printable recipe is available in the description below

Cauliflower Fufu | Low Carb, Keto-Friendly Fufu

Hey guys! I'm here again fulfilling my low carb fufu recipes promises Hehehe If you do not like the taste of cabbage fufu, then you should go for cauliflower fufu

Cauliflower fufu has similar texture to cabbage fufu but it is tasteless hence much closer to the taste of classic fufu meals Everything I have already said about these low carb fufu meals is true for Cauliflower fufu Please go check out the other videos for more information The link should pop up on the screen right now Cauliflower is a vegetable and can be purchased in big supermarkets in Nigeria

It is quite expensive in Nigeria so if you don't want to buy it, prepare cabbage fufu I'll be using 6 florets of cauliflower for this demonstration Cut them into small pieces to help your blender I do not add the fibrous stalk As always, blend with just enough water to help the blades of your blender move

Pour into a chiffon cloth, a muslin bag or a washed brand new pillow case As always, I pile on my mountain of weights hehehe to help press out the water While we are waiting for the water to seep out, let me introduce you to the binders Cauliflower is gluten free and contains only 5g of carbohydrates per 100g so I will be using psyllium husk to bind the cauliflower so that we will be able to mould it into fufu balls when eating You can also use xanthan gum

Please read up on these two ingredients to make sure they are good for you before you use them After about 30 minutes, un-tie it and put it in a pot When it heats up, keep stirring for 7 more minutes Then add half a teaspoon of psyllium husk If you are using Xanthan gum, add a quarter of a teaspoon

Keep stirring for another two minutes or till the cauliflower forms a dough Wrap with a plastic film This plastic keeps it mouldable, if you do not wrap it like this, the cauliflower fufu will dry up and the malleability will be compromised If you are on a strict low carb diet like keto, you must serve it with a keto friendly Nigerian soup, I'll put a list in the description of this video But if you are like me, you are not ketoing, you just want to reduce your carb intake here and there, you can serve it with any Nigerian soup for fufu meals

Enjoy!

FULL DAY OF EATING | KETO MEAL PLAN | BURGER RECIPE

hey guys welcome back to my channel it's even skeletal and another day of eating ketogenic diet you saw I had for lunch just the two faces of bacon two scrambled eggs with one tablespoon of Kerrygold butter and half of an avocado this lunch altogether had 437 calories 21 grams of protein 3 net carbs and 37 grams of fat that's time for some snack I had taste for something sweet so I just chopped myself three strawberries and I got 18 roasted almonds so I'm gonna snack on that this snack has 140 calories for net carbs 11 grams of fat and 5 grams of protein well I just dropped all the almonds off the cutting board so sometimes I'm just trying to make it look pretty but it's not really practical clumsy girl well Casey wants to say hello today hi baby she wants to play a little soccer you wanna play soccer do you wanna play soccer yeah what team you're playing oh yeah go time for dinner I've decided I'm gonna make some fun less homemade burgers and we gonna barbecue I'm gonna use the whole pound I'm gonna make more burgers and keep them in the freezer I've chopped about half of a small on the end I'm adding it in adding salt adding pepper adding a little bit of liquid smoke little of smoked paprika about a teaspoon of onion powder and today a teaspoon of garlic powder and now I'm gonna form for burgers about size of my palm so I've got four burgers I'm gonna fridge to and I prepared some tomatoes and some pickles and some what is almost forgot and some cheese well homemade burger was amazing it had about 350 calories and 20 grams of fat now I'm just sipping on this amazing drink as it's almost fourth of July this is truly is a spiked sparkling water it has hundred calories and about one gram of sugar and cards so it's pretty good to drink when you're ketogenic diet I actually made the whole video about if you can drink alcoholic beverages on ketogenic diet I'm gonna link it in a description down below so you can go check that out if you interested and I hoped you enjoyed today's video if you did please give it a thumbs up and don't forget to subscribe and I'm gonna see you again tomorrow bye you

5300-year-old iceman’s last meal looks keto

For decades, scientists have been studying Otzi the iceman, a 5,300-year-old man found preserved in an Italian glacier A new study out in Cell Press analyzed the microbiomes in his stomach to reconstruct his last meal

Scientists found almost half of it was fat “A diet has to be adapted to your needs also what you are doing And the iceman tells us I think in the best way he was hiking in the high altitudes in the mountain region and he needs energy, and the best energy source is fat” You could call Otzi’s last meal the original keto diet Researchers found almost half of his diet was fat from an ibex, an alpine deer

They say it also included goat dairy products like milk and cheese, as well as whole grains They also came across molecules which occur in charcoal, coriander oil and lemon oil, suggesting Otzi cooked over a fire and used herbs Researchers also uncovered plant cells of a toxic fern called bracken in his system But that didn't kill the iceman Previous analysis showed he had been shot with an arrow

Even though the iceman was found more than 25 years ago, research continues to bring up new mysteries For example, in a 2016 study on Otzi’s intestine and stomach, scientists detected DNA from bacteria that about half of modern humans still have Moving forward, researchers plan to reconstruct the ancient gut microbiomes of the iceman and other mummies “He’s like a window into the past, and people are fascinated We have somebody who lived 5000 years in Europe ago

He gives us a glimpse into how the people were”

Shepherd’s Pie (Ketogenic Meals)

Ingredients: 300 grams of boiled cauliflower 300 grams of ground beef a handful of parsley a diced tomato an onion a red and a green pepper five cloves of garlic some butter and olive oil a half cup of apple cider vinegar Process: First, melt some butter and add ground beef to the pan

Cook until no longer pink Then, add onion, peppers, tomato, and, garlic Next, add apple cider vinegar Then, take the pan of the cooker And, add parsley, blackpepper, and, salt

Idk how to edit :p While they're cooking, purify the cauliflower with olive oil, garlic (speaker laughs up his sleeve on my mistake :p ) and salt turn the volume down, that machine is working like a monster* After that, fill the plate half with beef and, the other half with purified cauliflower And, cook for fifteen minutes in a pre-heated oven

(175C) *I like to have cheese on it before baking Some fresh parsley is also fine Buon appetite!

WHAT I EAT IN A DAY | KETO DIET MEAL PLAN | GREEK SALAD RECIPE

hey guys welcome back to my channel and another keto Vlog we just had a simple lunch some spinach mix with tomatoes half of an avocado two scrambled eggs in some Kerrygold butter and couple of strips of bacon now we're gonna enjoy some iced coffee there it is I'm gonna marinate some pork sirloin for tonight's dinner we gonna grill it and I'm thinking about making some Greek salad to go with it so I think we're gonna go and make a quick stop at Walmart and do some little mini keto grocery haul so just get back from Walmart so I'm gonna show you our little grocery haul so we've got some mixed spinach with baby kale some spring onions tomatoes cucumber some pork rinds almond flour strawberries some mozzarella fresca some cream cheese some coleslaw there's a very cheap down 50 ground turkey then some smoked gouda some uncured bacon some black first hand some pecans as I want to make some crust cheesecake then I have some sour cream some extra virgin olive oil some string cheese for snacks a couple of avocados and some eggs so I'm gonna prepare the Greek salad now for that I have two cucumbers from one big pepper I have cup of tomatoes black olives some onion and feta cheese so I checked that everything into small pieces and I'm just gonna add some salt pepper and olive oil come here this guy's oh damn I'm gonna go inside and enjoy so dinner was amazing we have plenty of salad left so we're gonna have some leftovers on Monday and now it's just time for a dessert I made this nun bake cheesecake I did wanted to film it for you but the recipe well it was a good recipe but it didn't really end up the way I hoped it will so I just give that I'm gonna leave you a little recipe laying in a description box so if you want to check it out at you can but no video for me this for me I was failure I had to do something wrong but I'm gonna keep trying testing out different cheesecakes and when I find out the one I love that I'm gonna film it for you ginger this is my place that's what mommy said not you this is your troll now well alright Joyce we know who is the king here well I just get yelled at that she is the queen of the castle but my husband but my husband cannot forget that I am the queen so if ginger is the king well there's really not a lot of space for him as it well guys anyway I hope you enjoyed today's video if you did please give it a thumbs up and don't forget to subscribe and I'm gonna see you again tomorrow bye you

Carrot Fufu | Low Carb, Gluten-free, Keto-friendly??? Fufu

So I decided to add carrot fufu to my list of low carb fufu recipes Hehehe I know you guys will say Flo don carry come again

Make una free me o, I couldn't resist that opportunity to add a bright colour to the low carb fufu series We have white, cream, brown, almost black and now orange Hihihi If you have any other vegetable you would want me to fufulize, please let me know in the comments I'm up for it Make sure you watch till the end to see me sample this carrot fufu

I'll be using baby carrots for better malleability Please note that if you are on a keto diet, carrots are not keto-friendly You can only eat carrots while on maintenance that is after you have achieved your desired weight I have more important stuff to say on this so keep watching with rapt attention! I cut off the shoots and trimmed off some dark spots No need to scrape them but if yours are very muddy, scrape them

I grate them first because that way my blender can do a better job of blending them Then blend with as little water as possible Pour into a sieve lined with a chiffon cloth This is supposed to be carrot juice but you can see that it has oxidized so fast with all that manipulation I am not drinking that abeg! Press out all the juice

Add the pulp to a pot and start stirring on low heat Because I am using only carrot pulp for this carrot fufu, I am thinking, thinking ooo! that since most of the sweetness is gone with the juice, the carbs hence sugar has reduced considerably hence the carrot fufu can safely be enjoyed by even those on a strict low carb diet Keto experts, expert dieticians and nutritionists in the house please what do you think about this my assumption? Since we have removed all this juice from the carrots where does that leave us in terms of the carbs and sugars remaining in the carrot pulp? I found online that carrot pulp contains 1g of carbs per 100g of carrot pulp but I don't know if I should trust that one source When it heats up, continue to stir for another 5 minutes I noticed that it is quite dry so I added some of the juice

As always, this carrot is not mouldable on its own so I will be using psyllium husk to bind it Add half a teaspoon of that Continue mixing for 2 more minutes or till it forms a moldable dough Add some more juice Cover and steam for half a minute

Mix again and it is done! This carrot fufu started out as a test but it turned out pretty nice and beautiful I expected it to be sweet but not at all because all the sweetness went with the water The only thing that feels weird about it is the colour because there's no classic fufu meal that is orange in colour Yummy hahaha Carrot fufu OH! I actually think that Xanthan Gum would be a better binder fro this It doesn't feel very supple

Yea, it's moldable quite alright but it can be better So use xanthan gum instead of psyllium husk Yummy! And it doesn't taste like carrots eh! You know because all the sweet taste of carrots has been thrown away, it's in the water I thought I could use the water to make carrot juice but that thing oxidized so fast That's why you cant really make carrot juice without a juicer

It requires as little manipulation as possible Maybe I should have added lemon juice but then it wouldn't be pure carrot juice anymore When I want to make carrot juice I just want to make pure, unadulterated carrot juice Heaven! Bah byee see youu soon!

KETO Recipes – Low Carb Pizza made with cauliflower

(light music) – Hello my friends, welcome to Keto With Sarah Jane My name is Sarah Jane, and if you haven't seen me or any of my other videos before, make sure you click on that subscribe button

So in today's video I want to share a few of my favorite recipes So I've been a chef for about 14 years before I started to study nutrition and started to really specialize in the keto diet So as you know the keto diet has only 10 percent carbohydrates, and those carbohydrates typically come from vegetables and some of the fruits So we tend to stay away from the starchy carbohydrates and your sugar and your processed foods Now a lot of people when they hear about the ketogenic diet, and the low carbohydrates, get very stressed, because a lot of their favorite foods are the carbohydrate style

So typically that's your breads, and your cereals, your pastas, and mainly pizza So this is one of the recipes that we're going to teach you today, is how to make a keto friendly pizza So we're going to start off with the base So we're going to create the base first, to cook that, and then we'll put the toppings on Now of course we're not going to be using any flour, so it's based on using cauliflower

So cauliflower of course is one of the cruciferous vegetables, which contains high quantities of phytonutrients So phytonutrients are anti-carcinogenic So these help to fight diseases in your body, it helps to rid your body of toxins, and at the same time giving you vitamin A, vitamin C, vitamin K, and all of the minerals that your body really loves So let's start off with the cauliflower So I'm going to take one fresh, whole cauliflower and we're just going to remove the head

And we're really just after the florets, so we don't really want a lot of the base, a lot of the stems, because they contain high quantities of water, which will not be as dry on our pizza base So we're just going to cut away from the base to get the florets So just remove those And then we're left with the florets I'm just going to cut them into rough chops

Now, what you can do if you've got a food processor you can put this straight into your food processor and blend that, if you don't have one of those, then just your everyday grater will do the exact same thing So I'm just going to put this into my blender here So I probably won't get all of that in there, but I'll just try sections at a time Okay Okay so this nicely blended up now, so we're just going to place this into a mixing bowl

Okay so now what we're going to add is some seasoning So some pink Himalayan salt for those added benefits of the trace minerals So I put a grinding of salt I like to use cayenne pepper So cayenne pepper gives it that nice warmth, and it also gives you the added fat burning benefits

So a little bit of cayenne pepper And then what we need is one egg So one egg into the mix Then we're going to mix all this together Then you'll have your mix, like so, and what we're going to add is some cheese to give it that pizza flavor

Okay so I'm just going to grate some mozzarella cheese So try to get yourself some mozzarella cheese that's fresh, don't use the mozzarella cheese that's already grated in a bag The reason you don't want to use this is a lot of the cheese that is already pre-grated is coated with a lot of anti-coagulants and flour that protects the cheese so it doesn't clump together whilst it's in storage and in the shops So that's going to also kick you out of ketosis So we want the benefits but we don't want the ill effects

So try to get yourself some fresh mozzarella and grate this up by hand Alright So, we're just going to use roughly about half for the base, and then we're going to use half for the topping So put that into your mix Take your mix and blend in the cheese with the rest of the cauliflower

Alright, once that's blended then you can start to prepare your base I actually don't have a pizza base, but that's probably the ideal thing that you'll use So I'm just going to use a spring base form I'm also going to use some baking paper that will help you to remove it at the end So that'll go into my base

And then what we'll do is to pour the mix into the base Then we're just going to spread this as thin or as thick as you like And then we're going to place the base into the oven to cook, we're going to put it in for about 20 minutes on 180 degrees Hi, and welcome back to Keto with Sarah Jane So I've just cooked off our pizza base using cauliflower as our main base

So now we're just going to dress it up So you can see we've just got it so it's pretty much dried out, and it's browned on the top, and it's gone nice and crispy just like a pizza base So then we're just going to spread it with a tomato base So try to keep your tomato base as fresh as possible, and when I mean fresh I just mean canned is fine, but what I'm saying is don't use anything that's too high in sugar So a natural tomato puree is what you're really looking for there

The alternative is you can also use pesto as your base So just spread a little bit of tomato paste on the top Then what we're going to do is to add a little bit of mozzarella cheese that we grated earlier on Put that all over on the top And really, it's up to you, get the kids involved, they'll love doing all of this

So what I've done is I've got some bacon already cut up, so some bacon pieces on there I've got some beef, ground beef mince Add that And lots of good capsaicins and fresh vegetables Whatever you've really got lying around, whatever takes your fancy

And I love my cheese, so Little bit more on the top there And I'm just going to finish it off with a good helping of salt, and then it's back into the oven Hi, and welcome back So I've now got a finished pizza all ready to cut up

Just like the real thing Straight out of the oven's quite hot, but Mm Delicious So, try one of these recipes, and keep you on the ketogenic diet

(light music)

Keto Croation Kebab aka Ćevapčići | Keto Recipes

Welcome to keto meals and recipes dot com In a previous video, I mentioned that I will be making some recipes that we enjoyed while on our vacation in Croatia

In this video I'll be showing you an incredibly easy and flavorful kebab, or skinless sausage, made with three different ground meats When rolled into small sausages, these formed the delicious keto Croatian kebabs, or as they're called in Croatia, cevapcici The macronutrient ratio for these cevapcici is 25 to 1, with 13 grams of total carbs, 0

3 grams of fiber, resulting in one gram per single serving which consists of three cevapcici One of the really amazing things that we found while travelling in Croatia is that most of the recipes are made from locally raised animals, fresh local vegetables, most of which come from small family farms, and these recipes are flavored with simple ingredients and seasonings Let's begin by placing the ground beef, ground pork and ground lamb into a large mixing bowl For this recipe all the meats are lean Into the bowl, I added an egg, which I had just scrambled, and sprinkled the grated garlic, salt, baking soda, pepper, cayenne pepper and smoked paprika

Using your hands, squish and toss until all the seasoning ingredients are well combined and integrated into the ground meat You may be tempted to use a food processor, but I strongly urge you not to, because if you do, you will end up with more of a minced, less textured meat This will result in a less juicy cevapcici And also, by using your hands, you will get the coarser and better texture When everything is well combined, take about 50 grams or 1

8 ounce of the mixed meat and roll it into a ball Then, pressing only in the center part, roll between your palms to form an even cigar shape that is about 65 centimeters or 25 inches long As you make your cevapcici, place them on a platter and when you're all done covered the platter with cling wrap

Refrigerate for at least one hour or, if you have time, overnight This will allow the meat to absorb the seasoning and really bring out the flavor If you're thinking to yourself "This is an interesting recipe, but I only want one, two, four, however many servings This is way too much for me I would still strongly suggest you make a full batch and anything that you don't need for your immediate serving can become part of your prep ahead meal plan

Here I'm taking a freezer safe container, or you can use a ziplock plastic bag, and I'm going to freeze all of my extra cevapcici for a second or even a third meal at some future date To prevent freezer burn, or drying out of my cevapcici, I will double wrap with cling wrap as I'm showing here Also, a quick reminder: If you're making prep ahead freezer meals don't forget to label with the name and date of your meal When you're ready to start frying your cevapcici, take them out of the refrigerator and allow the meat to get back to room temperature before you pan grill or barbecue them Now for the instructions of how to grill them on your stovetop: To pan grill on the stovetop, first heat your grill pan on medium heat

When the pan is hot, lightly grease with oil or bacon fat Place the cevapcici onto the pan grill and grill on the one side until a crispy brown layer has formed Then make a quarter turn and brown that side By the way, this browning of the exterior meat is called the Maillard reaction In the description, you'll find a link to an article I wrote which explains the significance of the Maillard reaction

So keep cooking and rotating in quarter turns until the entire cylinder of the cevapcici has been browned evenly, all the way around if you're doing this on the stovetop Your total cooking time should be about 30 minutes or until the center is done Your cevapcici may take a little bit less time or a bit more time Your actual time may depend on how thick you made your cevapcici, and also how hot your stove element is, because the 30-minute cooking time is just an approximate guideline Or, if you want to make these cevapcici on a barbecue, just heat up your barbecue to medium heat

I would recommend you place aluminum foil with edges turned up on the barbecue rack, or use a barbecue grill plate, and place your cevapcici in well spaced rows As we did for the stovetop, It will take about 30 minutes for your cevapcici to cook, but don't forget to rotate them so that they will be nice and brown all the way around For many of us, these cevapcici are a great recipe that will add international flair to our barbecuing menu Now, if you're wondering what these taste like, they're the best of a mildly seasoned sausage and a gourmet hamburger I'm going to show you how to serve the cevapcici as they did in Croatia with either warm pita, or pita or tortilla chips as I have here

They also serve it with ajvar, which is a roasted red pepper and eggplant seasoned sauce And on the plate, they also served it with wedges of raw onion You can serve these cevapcici and ajvar as an appetizer or if you serve three or four in a pita, spread with your ajvar This will make an amazing meal Enjoy! Thank you for watching

Please share this recipe with a friend I hope you come back to see the next video, which is how to make ajvar For a bit of food history on cevapcici, and for the written recipe, the link is available in the description below