Mole Sauce On Keto: Friend Or Foe?

Mole sauce is a staple of Mexican cuisine, with a unique blend of spicy, smoky, sweet, and nutty flavours. The traditional recipe can take a full day or more to prepare, but there are quicker ways to make this versatile sauce, which can be used to cook a wide range of dishes. But is it keto?

The short answer is yes, but with some adjustments. Traditional mole is famous for being a chocolate sauce, but it's typically made with sugary chocolate tablets from Oaxaca. For a keto-friendly version, substitute with dark chocolate. You'll also need to add a sweetener to make up for the lack of sugar.

There are many kinds of mole in Mexico, with recipes varying drastically from region to region and family to family. However, a good mole is characterised by its depth of flavour, and smokiness is key to achieving this. To add smokiness, you can roast the red pepper and tomatoes in your broiler, or hold them with skewers over an open flame on your stove until charred.

Keto-friendly chocolate alternatives

While traditional Mexican mole sauce is not keto-friendly, there are plenty of keto-friendly alternatives. Here are some tips and tricks to make your mole sauce low-carb:

• Substitute traditional chocolate tablets with a dark chocolate variety that has no added sugar, such as Lily's or ChocZero.
• Add a keto-friendly sweetener such as xylitol, Swerve, or coconut sugar if following a paleo diet.
• Use sugar-free or keto-friendly chocolate chips. ChocZero is a popular brand that uses a blend of monk fruit and soluble corn fiber as sweeteners.

Now, let's move on to some keto-friendly chocolate alternatives that you can enjoy without feeling guilty! Here are some tasty options:

Lily's Chocolate

Lily's Chocolate offers a wide range of flavors, including Salted Almond & Milk and Caramelized & Salted. Their chocolates are sweetened with stevia and erythritol, keeping the carb count low. A half-bar serving of their Milk Chocolate varieties contains only 3g net carbs.

ChocZero

ChocZero is another fantastic brand with a variety of keto-friendly options. They use monk fruit extract as a sweetener, and their products have a perfect balance of sweetness. Try their Dark Chocolate Sea Salt Almond bark or their 50% Dark Chocolate Squares for a delicious treat.

JoJo's

JoJo's creates delicious low-sugar chocolate snacks. Their bars include unique combinations like Hawaiian, which features coconut and macadamia, and Raspberry Dream, with pistachio, dried raspberries, and almonds. Their chocolates are sweetened with erythritol and stevia and have around 3-4g net carbs per serving.

Kiss My Keto

If you're a fan of hazelnut chocolate, Kiss My Keto's Dark Chocolate Toasted Hazelnuts is a great option. Their chocolate is creamy and rich, with a perfect balance of hazelnut flavor. It contains erythritol and stevia as sweeteners and has only 2g net carbs per serving.

Chocolat Stella

For a keto-friendly white chocolate option, Chocolat Stella is a great choice. Their white chocolate has only 3g net carbs per 1/3 of a bar and is sweetened with lactitol and inulin, both low glycemic sugar substitutes. It's creamy and decadent, perfect for baking or enjoying on its own.

The Good Chocolate

The Good Chocolate offers a range of organic, keto-friendly options, including Salted Almonds and Milk and Signature Dark. Their chocolates are sweetened with erythritol and stevia and have just 1g net carb per square. They are known for their high-quality ingredients and intense, rich flavors.

These brands provide a great starting point for exploring keto-friendly chocolates. With a variety of flavors and sweeteners, you can find the perfect treat to satisfy your sweet tooth while sticking to your keto diet. Enjoy experimenting and discovering your new favorites!

Storing and reheating keto mole sauce

When it comes to reheating, it is best to use a stovetop. Simply stir the sauce on low to medium heat for about ten minutes. Be sure to allow enough time for your frozen mole sauce to thaw before reheating. You can also use a microwave if you are short on time.

Keto mole sauce as a marinade

Mole sauce is a mild yet flavorful Mexican sauce with a thick consistency and a unique blend of spicy, smoky, nutty, and chocolatey notes. It is a versatile sauce that can be used as a marinade for a variety of meat dishes or as a topping for tortillas, tacos, or fajitas. Here are some tips and recipes for making keto-friendly mole sauce to add a delicious twist to your meals.

Tips for Making Keto Mole Sauce:

• Traditional mole recipes often include chocolate, but for a keto version, use sugar-free or dark chocolate with a high cocoa percentage (70% or more) to reduce the sugar content.
• To balance the lack of sugar and still achieve the desired sweetness, add a keto-friendly sweetener like xylitol, Swerve, or erythritol. If you're not strictly keto, coconut sugar is another option.
• To build depth of flavor, consider lightly toasting the spices, nuts, and dried chilies before blending them. This simple step adds a wonderful smoky dimension to your sauce.
• Fresh herbs and chilies can be added to increase the spice level of your mole sauce.
• The sauce can be made in large batches and frozen in portions for future use. It can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months.

Keto Mole Sauce Recipes:

Option 1:

Ingredients:

• 60g dried ancho chilies (about 3 medium)
• 2 medium plum tomatoes
• 2 tablespoons sesame seeds
• 1 1/2 teaspoons dried oregano
• 1/2 teaspoon cumin seeds
• 35g raw unsalted peanuts
• 1-2 tablespoons chipotle powder (adjust based on desired spiciness)
• 3 tablespoons extra virgin olive oil for cooking
• 4 cloves garlic, finely minced
• 1 medium onion, finely chopped
• 2-3 cups chicken broth, as needed
• 150g dark chocolate
• 4-5 tablespoons xylitol or Swerve, to taste
• Kosher salt to taste

Instructions:

• Toast the ancho chilies in a skillet over medium heat for about 2-3 minutes until softened. Remove the stems, slice them open, and discard the seeds. Transfer to a bowl, cover with boiling water, and soak for 30 minutes.
• Roast the tomatoes and a red pepper in an oven broiler or char them over an open flame. Transfer the charred tomatoes to a blender and place the pepper in a sealed plastic bag to "sweat."
• In a Dutch oven or heavy pot, toast the sesame seeds, oregano, cinnamon, cumin seeds, star anise, cloves, and peppercorns until fragrant and lightly golden. Transfer to the blender.
• Add the almonds and peanuts to the pot and toast until fragrant and deep golden. Transfer to the blender.
• Heat 3 tablespoons of olive oil in the pot and add the minced garlic and onion. Cook until browned, then transfer to the blender.
• Drain the soaked ancho chilies and add them to the blender along with the chipotle powder. Blend until smooth, adding chicken broth as needed to adjust the consistency.
• Remove the pepper from the plastic bag, peel and discard the skin, and add the flesh to the blender.
• Heat the remaining 2 tablespoons of olive oil in the pot and add your choice of meat (chicken, beef, or pork). Season with salt and pepper to taste and cook until seared on all sides.
• Pour the mole sauce into the pot with the meat and stir in the chocolate, sweetener, and a bay leaf. Simmer on low heat for 20 minutes, tasting and adjusting the seasoning as needed.
• Serve the meat with the sauce, garnished with toasted sesame seeds.

Option 2:

Ingredients:

• 2 tablespoons avocado oil
• 3 cloves garlic, minced
• 1 tablespoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• 1/2 cup tomato sauce
• 1/2 cup chicken broth
• 1/4 cup sugar-free chocolate chips
• 2 tablespoons adobo sauce (optional)
• 1 tablespoon almond butter
• Salt to taste

Instructions:

• Heat avocado oil in a large skillet over medium heat.
• Add the garlic, chili powder, cumin, and cinnamon. Cook for about 30 seconds, stirring continuously, to bloom the spices and develop their flavor.
• Add the remaining ingredients: tomato sauce, chicken broth, sugar-free chocolate chips, almond butter, adobo sauce (if using), and salt.
• Stir to combine and reduce the heat to medium-low. Cook for an additional 3 minutes.
• This mole sauce can be used as a marinade for your choice of meat or served with warm tortillas, tacos, or fajitas.

Option 3:

Ingredients:

• 1 tablespoon pecan nuts
• 1 tablespoon sesame seeds
• 1 tablespoon pumpkin seeds
• 1 tablespoon peanuts
• 1 tablespoon almonds
• 2 guajillo chilies
• 2 pasilla chilies
• 2 ancho chilies
• 1/2 tomato
• 1/4 onion
• 1 clove garlic
• 1/2 teaspoon black pepper
• 1 bay leaf
• 1 clove
• 1/2 teaspoon cumin
• 30g dark chocolate (80-90% cocoa)
• 2 packets of Splenda or another sweetener
• Chicken broth, as needed
• Salt to taste

Instructions:

• Heat a little oil in a fry pan and roast the nuts and seeds until lightly toasted.
• Roast the chilies, being careful not to burn them. Soak them in hot water and once soft, remove the seeds.
• Roast the tomato, onion, and garlic with the black pepper, bay leaf, clove, and cumin.

The history of mole sauce

Etymology

The name "mole" is derived from the Nahuatl word "mōlli", which means sauce or ragout. "Chilmolli", a Nahuatl word used by the Aztecs, combines "chil", meaning chilli pepper, and "molli", indicating the presence of chilli peppers in the sauce.

Pre-Hispanic History

Mole sauce has a long history in Mexico, dating back to before the colonial period. The Aztecs served this sauce to emperors and offered it to their gods. The first written recipes for mole, however, only appeared after the War of Independence in the early 1800s, leaving the true origin of the sauce veiled in mystery.

Legends of Invention

Several legends surround the invention of mole sauce, with one of the most popular tales taking place at the Convent of Santa Clara in Puebla during the early colonial period. According to this story, the convent nuns, upon hearing of the impending visit of the archbishop, panicked as they had very few ingredients to prepare a meal. They gathered what little they had, including nuts, chilli peppers, spices, day-old bread, and a bit of chocolate. They cooked an old turkey and served it with the sauce, which the archbishop loved. When asked the name of the dish, one of the nuns replied, "I made a mole," referring to the archaic Spanish word for "mix".

Another version of this story replaces the nuns with a monk, Fray Pascual, who invented the dish for the archbishop. In this narrative, various spices accidentally spilled into pots where chicken was cooking, creating the flavourful sauce.

Some legends substitute the archbishop with the viceroy of New Spain, such as Juan de Palafox y Mendoza. One legend even dates back to Mesoamerica, claiming that Moctezuma served the sauce to Cortés, mistaking him for a god.

Regional Variations

Two states in Mexico, Puebla and Oaxaca, claim to be the origin of mole, and the best-known varieties of mole are native to these regions. However, other regions in Mexico also have their unique mole sauces, showcasing the diversity of this culinary delight.

Puebla's most famous mole is the mole poblano, internationally recognised and considered the country's official national dish. Oaxaca, on the other hand, is often called "the land of the seven moles," boasting a range of mole varieties like colorado, mole negro, mancha manteles, verde, amarillo, chichilo, and coloradito.

Modern Significance

Mole has become a culinary symbol of Mexico's mestizaje, or mixed indigenous and European heritage. It is considered the undisputed national dish of Mexico, and its preparation is usually reserved for special occasions due to the time-consuming and labour-intensive process.

In conclusion, the history of mole sauce is deeply intertwined with Mexican culture, cuisine, and community. Its origins may be disputed, but its impact on Mexican gastronomy and its global recognition as a flavourful and versatile sauce are undeniable.

Keto-friendly tortillas

Keto tortillas are a fantastic alternative to traditional tortillas, which are often carb-heavy and unsuitable for those following a keto diet. Here are some tips and recipes to help you make and enjoy delicious keto-friendly tortillas.

Where to Buy Keto Tortillas

If you're short on time or don't enjoy cooking, you can purchase keto tortillas from companies like Mr. Tortilla, which offers a range of keto-friendly tortillas, including multigrain and hard shell varieties. Their tortillas are crafted with precision and care, ensuring a delicious and nutritious product.

Making Keto Tortillas at Home

For those who prefer homemade, there are several recipes available online that allow you to make keto tortillas from scratch. These recipes typically use alternative flours and special ingredients to reduce carbs and create a pliable texture.

One popular recipe uses almond flour, psyllium husk powder, gelatin powder, eggs, warm water, and oil for frying. This combination of ingredients creates a flexible, neutral-tasting tortilla with only 3 grams of net carbs per serving. The dough is formed in a food processor and then cooked on a lightly oiled pan for 30-60 seconds per side.

Another recipe suggests using almond flour or walnut/sunflower seed flour, xanthan gum, and salt. This recipe also includes a helpful tip to deal with sticky dough: simply sandwich the dough between parchment paper before rolling it out.

Storing and Reheating Keto Tortillas

Keto tortillas can be stored in the refrigerator for up to two weeks. It is recommended to use an airtight container or wrap them in plastic wrap to maintain freshness. For longer-term storage, you can freeze the tortillas for up to three months.

When reheating, it is best to use the microwave or oven at a low temperature to ensure the tortillas remain pliable.

Serving Suggestions

Keto tortillas are incredibly versatile and can be used for soft shell tacos, quesadillas, wraps, or even as a base for pizza or pita bread. You can fill them with shredded chicken, carne asada, barbacoa, or lamb kofta. For a seafood option, try shrimp fajitas.

Additionally, these tortillas can be cut into triangles and toasted in the oven to make delicious keto tortilla chips.

Final Thoughts

Frequently asked questions