THE BEST KETO LOW-CARB CHEESECAKE

yield: 1 9 INCH CHEESECAKE

prep time: 15 MINUTES

cook time: 55 MINUTES

total time: 1 HOUR 10 MINUTES

INGREDIENTS

For the Cheesecake

24 oz cream cheese
1 1/2 cup granulated sweetener
3 large eggs
2 tsp vanilla extract
1/2 tsp salt

For the Crust

1 1/2 cup almond flour
1 tbsp flaxseed meal
3 tbsp sweetener
3/4 tsp cinnamon
1/4 tsp salt
6 tbsp butter, melted

INSTRUCTIONS

Preheat oven to 325 degrees F. Grease a 9in springform pan, or line the bottom with parchment paper.
Make the crust: Combine almond flour, optional flax meal, sweetener, cinnamon and salt in a mixing bowl. Stir well to break up any lumps in the almond flour.
Add the melted butter to the dry ingredients, and stir to combine. Using your fingertips, press down flat into the bottom of the cheesecake pan.
Bake for 10-15 minutes, until just beginning to brown. Remove, and let cool at least 10 minutes while you make the batter.
Make the cheesecake batter: In a large mixing bowl, beat the softened cream cheese until smooth. Add the sweetener, eggs, vanilla extract, and salt. Stir together until well combined.
Pour the cheesecake batter on top of the crust. Set the cheesecake inside a large pan, and pour hot water into the other pan until it comes halfway up the sides of the cheesecake pan. Bake for about 50-55 minutes. Check the cheesecake for doneness, removing when the center of the cheesecake just jiggles a bit when you tap the side of the pan.
Remove from the oven. Let cool on the counter for 30 minutes, then cover and chill in the refrigerator.

NOTES

Serve with whipped cream, berries, or sugar-free jam.
To unmold the cheesecake, run a thin paring knife around the edge of the cheesecakes to help release it from the pan.
If you want the crust to reach all the way up the sides of the cheesecakes, you can double the crust recipe.

Nutrition Information:

YIELD: 12 SERVING SIZE: 1
Amount Per Serving: CALORIES: 292TOTAL FAT: 29gSATURATED FAT: 16gTRANS FAT: 0gUNSATURATED FAT: 13gCHOLESTEROL: 119mgSODIUM: 238mgCARBOHYDRATES: 3gFIBER: 1gSUGAR: 2gPROTEIN: 6g

February 11, 2022 by admin Keto 0

LOW CARB KETO LASAGNA

close-up photo of a slice of lasagna being lifted from a pan

servings: 4

prep time: 15 MINUTES

cook time: 50 MINUTES

total time: 1 HOUR 5 MINUTES

course: MAIN DISHES

cuisine: AMERICAN, ITALIAN

INGREDIENTS

CHEESE DOUGH LASAGNA NOODLES

AD

4 oz full fat cream cheese softened
1 1/2 cups shredded part skim low moisture mozzarella cheese
2 large eggs
1 tsp Italian seasoning

LASAGNA FILLING

1/4 cup onion minced
1 lb ground beef I used lean ground beef
1 cup no sugar added marinara sauce
1 tsp Italian seasoning
6 tbsp ricotta cheese
1 cup shredded part skim low moisture mozzarella cheese

INSTRUCTIONS

Preheat oven to 350F. Line a 9 x 13 inch baking pan with parchment paper.
Add all cheese dough ingredients into a food processor. Blend until evenly mixed. It should have a thick liquid consistency. If you do not have a food processor, you can mix by hand (see notes).
Pour cheese batter into prepared baking pan. Use a spatula to spread batter across pan.
AD

Place into middle of oven and bake for about 20 minutes, or until surface is no longer wet and is firm to the touch.
Set cheese noodles aside to let cool. While noodles are cooling, prepare your meat sauce.
In a large skillet, add onion and ground beef. Cook on medium heat until meat is browned. Drain excess fat from pan.
Add in Italian seasoning and marinara sauce. Reduce to low heat and cook at a simmer for about 3 minutes.

ASSEMBLING LASAGNA

Evenly slice your cheese dough into thirds. Your slices should just fit into an 8 x 4 inch loaf pan. (see photo in post for reference)
Add a thin layer of meat sauce to the bottom of an 8 x 4 inch loaf pan. Add first noodle layer over meat sauce.
Add 1/3 of the remaining meat sauce across first noodle layer. Spread 3 tbsp of ricotta cheese across. Sprinkle 1/4 mozzarella cheese across.
Repeat with second noodle, meat sauce, ricotta, and mozzarella.
AD

Add third noodle. Top with remaining meat sauce. Sprinkle on remaining mozzarella. If desired you can add a pinch of dried herb seasoning to the cheese. I like to finely crumble a pinch of dried oregano and add it to the cheese.
Bake lasagna in the middle of your oven at 350F for about 20 minutes. If you wish to get some color on the top cheese layer, set your oven to a low broil (after the 20 min bake) and let the cheese bubble and blister for about 2 minutes.
Let lasagna cool slightly before slicing and serving. If desired, sprinkle on some finely chopped fresh basil, oregano and parsley and freshly grated parmesan cheese before serving.

NOTES

I prefer using a food processor for mixing the cheese dough. If you do not have a food processor, it can be done by hand but you will need to finely chop the shredded cheese so it is similar to running it through a food processor. First, whisk softened cream cheese until smooth. Add in eggs and whisk. Stir in mozzarella cheese and Italian seasoning. Pour into prepared baking pan.
You can use your favorite mozzarella cheese for the filling, but make sure to use a low moisture part skim for making the cheese dough.
I purchased no sugar marinara pasta sauce to use for the filling. Some brands that offer this are Muir Glen and Rao’s. You can also make your own with my recipe here.
Adapted from this recipe. My recipe uses a different cheese noodle.
Nutrition facts is calculated with 90/10 lean ground beef

NUTRITION

serving: 0.25of recipe, calories: 633kcal, carbohydrates: 9g, protein: 49g, fat: 43g, saturated fat: 20g, sodium: 840mg, potassium: 707mg, fiber: 1g, sugar: 3g, net carbs: 8g

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

February 10, 2022 by admin Keto 0

Keto Chocolate Fudge Cake

PREP TIME20 minutes

COOK TIME30 minutes

TOTAL TIME50 minutes

Ingredients

Cake

1/4 + 1/8 cup almond flour
1/4 + 1/8 cup coconut flour
1/3 cup Pyure granular sweetener or your choice of sweetener
1/3 cup cocoa powder
1/2 tsp baking soda
1 tsp baking powder
1/4 tsp salt
1/3 cup coconut oil
1 tsp vanilla extract
2 eggs
2/3 cup water

Buttercream Frosting

3/4 cup butter
1 cup sugar free chocolate chips
1 tsp vanilla extract
1/8 cup Pyure granular sweetener or your choice of sweetener

Instructions

Cake

Start by mixing all the almond flour, coconut flour, sweetener, cocoa, baking powder, baking soda, and salt.
In a separate bowl, mix your coconut oil, eggs, vanilla and water. Make sure to beat it well.
Slowly add your dry ingredients to your wet ingredients and mix well.
Pour mixture into a well greased 8×8 pan
Cook on 350 degrees for 30 minutes or until a toothpick inserted into the middle of the cake comes out clean
Set cake aside and let it cool.

Buttercream Frosting

In a microwave safe bowl, melt your butter
Add chocolate chips and stir until melted
Add Pyure and vanilla and stir well. Place bowl in the fridge until the mixture is almost solid again
Once it is almost solid beat it with a hand mixer until light and fluffy
Frost the cooled cake and place cake unto refrigerator

Notes

Recipe makes 16 (2″x2″) servings, per serving:

198 calories, 13g fat, 5 net carbs

February 9, 2022 by admin Keto 0

The Best Low Carb Shepherd’s Pie

top down view on casserole dish with low carb shepherd's pie

SERVINGS 6 servings

PREP TIME30 mins

COOK TIME20 mins

COOLING TIME30 mins

TOTAL TIME1 hr 20 mins

INGREDIENTS

For Topping:

▢4 cups mashed cauliflower (click for my recipe!)
▢3 egg yolks
▢1/2 cup shredded cheese cheddar is a classic!

INSTRUCTIONS

Make Filling:

Brown meat: Add oil to large skillet over medium-high heat. Add beef and cook until browned. Drain if desired, then stir in onion, garlic, mushrooms, celery, salt, pepper and paprika and cook until softened, about 4-5 minutes.
Finish filling: Stir tomato paste into dish. Pour red wine into pan, scraping any browned bits off the bottom. Whisk beef broth and glucomannan well in a large measuring jug, then stir into pan along with all herbs and green beans. Simmer for 4-5 minutes, or until thickened (it will thicken more as it sits). Pour into DEEP 7×11 inch baking dish and set aside to cool.

Make Topping:

Combine mashed cauliflower and egg yolks in a medium bowl until smooth. Stir in 1/4 cup of shredded cheddar cheese.

Assemble and bake:

Heat oven to 400°F.
Spread prepared cauliflower mash over shepherd’s pie filling and top with the remaining cheese. Bake for 20 minutes, or until bubbly. Remove from the oven and let sit on the counter for 5 minutes before serving.

NUTRITION

Serving: 1servingCalories: 402kcalCarbohydrates: 14gProtein: 23gFat: 28gSaturated Fat: 12gCholesterol: 175mgSodium: 747mgPotassium: 978mgFiber: 5gSugar: 6gVitamin A: 507IUVitamin C: 5mgCalcium: 178mgIron: 3mg

February 9, 2022 by admin Keto 0

CHEESY ASPARAGUS CASSEROLE KETO RECIPE

Course: Side Dish

Cuisine: American, casual

Servings:

Calories: 241kcal

Ingredients

- 2 bunches asparagus
- 1 tbsp butter
- 1/2 oz cream cheese, softened
- 1/2 cup heavy whipping cream
- 1 tbsp chicken broth
- 1/4 tsp Italian seasoning
- 1/2 tsp garlic powder
- 1/4 tsp paprika
- 1/8 tsp salt
- 1/8 tsp pepper
- 1/3 cup parmesan cheese, grated
- 1/8 cup pepper jack cheese, grated
- 1/2 cup mozzarella cheese, grated
- 1/2 tsp red pepper flakes

1/3 cup bacon, cooked and crumbled

Instructions

- Preheat oven to 400 degrees. Wash and trim the asparagus, then grease the 9 X 13 baking pan and lay them in it.
  
  See how to trim asparagus in the notes below.
- In a skillet melt butter on medium heat, then add softened cream cheese, heavy whipping cream, chicken broth, garlic powder, paprika, Italian seasoning, salt, and pepper. Continuously whisk until the ingredients are thoroughly combined.
- Reduce to a medium/low heat and allow the sauce to simmer gently boiling until the heavy whipping cream has reduced and thickened. Keep whisking so that it doesn’t stick to the bottom of the pan. It will take a few minutes for the sauce to reduce and thicken.

Once it has thickened, add the parmesan and pepper jack cheese then continue to stir until the cheeses melt and the sauce is smooth.
Pour the cheese sauce over the asparagus down the middle of the casserole dish, avoiding the tops of the asparagus. Next, sprinkle the mozzarella cheese and crushed red pepper flakes on top of the cheese sauce. (Make sure to check out the process pics above the recipe card.)
Bake for 15 minutes.

If you prefer crunchier asparagus, you can reduce the baking time for 2-3 minutes.
Remove from oven and add bacon crumbles to the top.
Bake for another 3 minutes and enjoy!

Notes

The nutritional information provided for this recipe is based on dividing the casserole into 6 even servings.

How do I trim asparagus?

There are multiple ways to trim fresh asparagus. You can peel the bottom until the tough woody outside is removed, leaving the more tender juicy part of the asparagus. You can pinch the end part and bend until it snaps, or line all of your asparagus up on a cutting board and chop the ends off. Here are detailed steps if a visual is more helpful.

If I have thinner asparagus is the bake time affected?

It comes down to preference and how crunchy or tender you like asparagus. However, thinner asparagus is going to cook faster than thicker asparagus, so you may need to reduce the baking time by a couple of minutes.

Can I use other vegetables instead of asparagus in this recipe?

Yes, you can use whatever type of keto-friendly veggie you’d like! Perhaps try fresh green beans, zucchini, cauliflower, or Brussel sprouts for a nice change of pace.

Can I make this ahead?

This asparagus side is easy to make. You can also make it in advance by following all of the steps in the recipe card except baking it in the oven. When you are ready to bake it, warm it slowly by putting it in the oven while the oven is preheating then following the remaining steps in the recipe card below. Warming it slowly is very important to keep the sauce from separating. It may take a few extra minutes to bake since it has been refrigerated.

Nutrition

February 8, 2022 by admin Keto 0

KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a life long weight journey. Remember, this isn’t a lose weight quick scheme. This is forever.

After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out!

Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want

RECOMMENDED KETO STARTER PRODUCTS:

Let’s get this party started!

KETO DIET PLAN FOR BEGINNERS: STATS

KNOW YOUR BODY:

1) The first thing you need to do before starting the plan is to figure out where you are right now.

Weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally.

You need to know these stats:

Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your true weight before eating and without clothing.

Height: Hopefully you know this, but who knows, maybe you’ve grown!

Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.

Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle.

Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part

Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.

Forearm: Tense your muscle and measure the largest part of your forearm.

Once you have your stats, you can enter them into this BMI calculator to get your BMI. As you can see, I have about 18% body fat.Keep all of your numbers in a progress journal that you can look back on to stay motivated and track your progress. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!

2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for. I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you.

KETO DIET PLAN FOR BEGINNERS: PERSONAL MACROS

3) Now that you have the information you need about your body’s present condition and info on ketosis, head over to this Keto Calculator Tutorial, and figure out how many grams of Carbohydrates, Fat, and Protein you need each day to lose weight. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals.

KETO DIET PLAN FOR BEGINNERS: GOALS

4) So, how are you feeling? Are you excited to see the numbers behind what you will be eating? You should be, because you are about to discover how you can lose weight, and still enjoy foods that taste amazing! This is going to be the last big project you complete before we get to the actual food.

5) By now you should know both where you are and where you want to be. Those are the first steps. Now it’s time to start planning your meals. You can use these food lists to help you figure out what kinds of foods you should be eating. Remember this is not a diet plan that has an end date. This is a lifestyle change that you will pass on to your children.

If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).

KETO DIET PLAN FOR BEGINNERS: FOOD

6) Now it’s your turn! Get to work creating healthy and delicious low carb, keto friendly meals you will love! If you’re wondering about what you can expect, be sure to read weekly experience posts and subscribe because I will be writing more daily!

August 13, 2020 by admin Keto 0