Keto

Keeping with my week of Keto Frappuccino Recipes today is Mocha Chip Frappuccino! It’s delicious, gets some greens in(I promise you won’t taste them), and full of good fats!!!! Today is what I eat in a day Wednesday and I am making sure to show what I ate in a day while I was losing weight! I am in maintenance mode now do that means I get a bit more calories😆 but I still stick to strict keto and eat 20g of carbs or less a day! I eat the same foods as before just my portion sizes are different now. I have always kept my diet varied and full of delicious recipes, including desserts because this is what makes it SUSTAINABLE for me!

🍫 Mocha Chip Frappe 🤤

Calories 219, 19g Fat, 4.5g Carbs, 6g Protein
1.5 Tbsp Unsweetened Cocoa Powder
1 Tbsp Powdered Erythritol
8oz Unsweetened Almond Milk
2 Shots Chilled Espresso or 4oz strong coffee
14g Lily’s Chocolate Chips/ 1 Choczero chocolate square (or 85% Dark Chocolate)
1/2 tsp Vanilla Extract
Dash of Salt
1oz Cream Cheese
1 Cup Spinach
1 Cup Ice

Directions:

blend all the ingredients with an immersion blender or standard blender and top with fresh whipped cream!! If you have the fats/calories I like to throw in a scoop of chocolate MCT powder to make it even more chocolatey!

Is there anything better than a healthy taco salad for dinner? Cold crisp romaine lettuce, seasoned lean ground beef (or turkey) and healthy mix-ins like cheese, purple or green onions, fresh tomatoes, and creamy avocado.

INGREDIENTS

• 1 lb ground beef

• 3 tbsp homemade taco seasoning (see notes)

• 6 cups chopped romaine lettuce

• 1 cup fresh tomato salsa (pico de gallo)

• 1/2 cup sour cream

• 1 cup shredded cheese (cheddar or Mexican blend)

• 1 avocado, sliced

• 1 lime (optional)INSTRUCTIONS

1. In a large pan over medium-high heat, brown the ground beef. Cook, breaking it up with a wood spoon, until no longer pink and cooked through. Drain excess grease.

2. Season the beef with the homemade taco seasoning. Let cool slightly.

3. Prepare the vegetables: Wash and chop the lettuce. Slice the avocados.

4. Assemble the salads: Place the lettuce in a large bowl and top with the seasoned beef, salsa, sour cream, cheese, and avocado. Serve with a lime wedge (optional)

NOTES

For homemade taco seasoning, mix together:

• 1 tablespoon chili powder

• 2 teaspoons cumin

• 1 teaspoons paprika

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1/2 teaspoon oregano

• 1/2 teaspoon black pepper

Recipe Notes

A truly delicious marble pound cake that’s low carb, keto friendly, and gluten free!

The first one didn’t rise at all and looked lumpy and chunky. It tasted pretty decent but looked absolutely horrible. The second version was a little better but I didn’t have enough batter to fill the bundt pan the way.

But the third, the third one came out so delicious I couldn’t even tell it wasn’t made with actual flour. In fact, I tried one slice and immediately ate a second. Oops (but not really if I am being honest).

KETO FOOD SHOPPING LIST (circle your favorites!) Great choice for our health goals is keto diet and beginning to understand it has many benefits for exercise, weight loss and mental performance. In this list we have foods that are keto approved and are good for your new diet plan and way of eating. Here’s the KETO BEGINNER GROCERY LIST.

FAT 80%

FATS:

• Avocado Oil

 

• Cocoa Butter

 

• Coconut Butter

 

• Coconut Oil

 

• Duck Fat

 

• Ghee

 

• Lard (non-hydrogenated)

 

• Macadamia Oil

 

• MCT Oil

 

• Olive Oil

 

• Palm Shortening

 

• Red Palm Oil

 

• Sesame Oil (small amounts)

 

• Tallow

 

• Walnut Oil (small amounts)

 

DAIRY

• Ghee

NUTS AND SEEDS

• Almonds

 

• Hazelnuts

 

• Macadamia Nuts

 

• Pecans

 

• Pine Nuts

 

• Pistachios

 

• Pumpkin Seeds

 

• Psyllium Seeds

 

• Sesame Seeds

 

• Sunflower Seeds

 

• Walnuts

 

• Cashews

 

• Chia Seeds

 

• Various Nut Butters

 

• Hemp Seeds

PROTEIN 15%

MEATS:

 

• Beef

 

• Bison

 

• Chicken

 

• Deer

 

• Duck

 

• Elk

 

• Goat

 

• Goose

 

• Lamb

 

• Moose

 

• Pheasant

 

• Pork

 

• Quail

 

• Rabbit

 

• Sheep

 

• Turkey

 

• Veal

 

• Wild Boar

 

• Wild Turkey

 

• Sausages

 

• Deli Meat

 

• Hot Dogs

 

• Pepperoni

 

• Salami

 

• Bacon

 

• Pork Rinds

 

• Beef Jerky

 

ORGAN MEATS:

• Bone Marrow

 

• Heart

 

• Kidney

 

• Liver

 

• Tongue

 

• Tripe

FISH:

• Anchovies

 

• Bass

 

• Cod

 

• Eel

 

• Flounder

 

• Haddock

 

• Halibut

 

• Herring

 

• Mackerel

 

• Mahi Mahi

 

• Orange Roughy

 

• Perch

 

• Red Snapper

 

• Rockfish

 

• Salmon

 

• Sardines

 

• Talapia

 

• Tuna (including Albacore)

 

• Sole

 

• Grouper

 

• Turbot

 

• Trout

SEA FOOD:

• Abalone

 

• Caviar

 

• Clams

 

• Crab

 

• Lobster

 

• Mussels

 

• Oysters

 

• Shrimp

 

• Scallops

 

• Squid

 

CARBS 5%

LEGUMES

• Green Beans

 

• Peas

VEGETABLES:

• Arugula (Rocket)

 

• Artichokes

 

• Asparagus

 

• Bok Choy

 

• Broccoli

 

• Brussels Sprouts

 

• Butterhead Lettuce

 

• Cabbage

 

• Carrots Cauliflower

 

• Celery

 

• Chard

 

• Chicory Greens Chives

 

• Cucumber

 

• Dandelion Greens

 

• Eggplant (Aubergine)

 

• Endives

 

• Fennel

 

• Garlic

 

• Jicama

 

• Kale

 

• Kohlrabi

 

• Leeks

 

• Leafy Greens (Various Kinds)

 

• Mushrooms (All Kinds)

 

• Mustard Greens

 

• Okra

 

• Olive

 

• Onions

 

• Parsley

 

• Peppers (All Kinds)

 

• Pumpkin

 

• Radicchio

 

• Radishes

 

• Rhubarb

 

• Romaine Lettuce

 

• Scallion Seaweed (All Sea

 

VEGETABLES:

 

• Shallots

 

• Spaghetti Squash

 

• Spinach

 

• Swiss Chard

 

• Tomatoes

 

• Turnip

 

• Greens

 

• Watercress

 

• Zucchini

 

• Kimchi

 

• Sauerkraut

FRUIT:

• Avocado

 

• Blackberry

 

• Blueberry

 

• Cranberry

 

• Lemon

 

• Lime

 

• Olive

 

• Raspberry

 

• Strawberry

HERBS AND SPICES:

• Basil

 

• Italian Seasoning

 

• Chili Powder

 

• Cayenne Pepper

 

• Curry Powder

 

• Garam Masala

 

• Cumin

 

• Oregano

 

• Thyme

 

• Rosemary

 

• Sage

 

• Turmeric

 

• Parsley

 

• Cilantro/Coriander

 

• Cinnamon

 

• Nutmeg

 

• Cloves

 

• Allspice

 

• Ginger

 

• Cardamom

 

• Paprika

 

• Dill

DRINKS:

• Almond Milk

 

• Broth (chicken, beef, vegeta-ble, bone)

 

• Cashew Milk

 

• Club Soda

 

• Coconut Milk

 

• Unsweetened Coffee

 

• Herbal Teas

 

• Lemon and Lime Juice (small amounts)

 

• Seltzer Water

 

• Sparkling Mineral Water

 

• Unsweetened Tea

 

• Water

OTHER:

• Mayonnaise (made with good oils – see list of fats)

 

• Pickles

 

• Cod Liver Oil (Fish Oil)

 

• Cacao Nibs

 

• Cacao Powder

 

• Vinegars

 

• Eggs (of any animal)

 

• Shredded Coconut

 

• Mustard

 

• Hot Sauce (check ingredients)

 

• Vanilla Extract

 

• Coconut Flour

 

• Gluten-Free Tamari Sauce

 

• Coconut Aminos

 

• Fish Sauce

 

• Gelatin

 

• 100% Dark Chocolate

 

• Stevia (only small amounts)

 

• Monk Fruit / Lo Han Guo

 

• Almond Flour/Meal

I had a bunch of Coconut milk left from my curry, so I decided to make these cute little popsicle cups 🙂

Recipe:

• 200ml Coconut milk

• 2 Mint leaves

• 1 Tbsp Lime juice

• 1 tsp sugar free syrup (optional)

• 35g Fresh or frozen raspberries (or fruit of choice)

Directions:

• Heat the coconut milk and mint in a saucepan on medium low heat. Simmer for 4-5 minutes. Remove from heat and strain out the mint. Allow to cool.

• In another saucepan over medium high heat, combine the fruit and lime juice and mix for 4-5 minutes until smooth and has the consistency of compote. Set aside and allow to cool completely.

• Divide the coconut milk mixture (and sugar free syrup if using) evenly between 3 molds (I used muffin tins), filling them 3/4 of the way. Freeze for 30 minutes or until partially set.

• Swirl in the fruit lime mixture. Insert popsicle stick (or not it doesn’t really matter) and freeze until set completely. Enjoy in smoothies or as a tasty snack 🙂

Nutrition (based on my ingredients)

• Calories: 110

• Carbs: 3.2g

• Fat: 10.3g

• Protein: 1g

• Sodium: 25.6mg

• Potassium: 114.5mg

• Fibre: 0.8g

• Sugar: 1.4g

• Vitamin C: 5.3%

• Calcium: 0.3%

• Iron: 2.2%

Notes

• You can add greek yogurt to increase protein but since it is pretty sour, you might need to add more fruit or sweetener

• Melted nut butter might also taste good

• I used regular full fat coconut milk (110calories / 60ml) , but there are other versions of coconut milk with less calories, however I do not know if they would change the taste and texture of the result.

This keto pecan pie recipe is the only one you’ll ever need for the best sugar-free pecan pie ever! Easy to make and just like the real thing.

INGREDIENTS:

1 recipe Almond flour pie crust (or coconut flour pie crust) 3/4 cup Butter 3/4 cup Powdered monk fruit sweetener 1 1/2 cup Heavy cream 1 tsp Sea salt 1/2 tbsp Vanilla extract 3/4 tsp Maple extract 1 large Egg (at room temperature) 2 1/2 cups Pecans (2 cups chopped coarsely + 1/2 cup halves for topping)

INSTRUCTIONS:

Preheat the oven to 350 degrees F (177 degrees C). Make the almond flour pie crust according to the instructions here. Meanwhile, make the filling. In a large saute pan (not a saucepan!) over medium-low heat, heat the butter and sweetener for about 5 minutes, stirring frequently, until dark golden brown. When golden, add the cream and sea salt. Bring to a gentle simmer. Simmer for 15 to 20 minutes, until bubbly, dark golden and thick. The caramel sauce should coat the back of a spoon. Remove the sauce from heat. Stir in the vanilla and maple extracts. Let pie crust and caramel sauce cool separately for 15 to 20 minutes, until warm but not hot. While they are cooling, you can either leave the oven on (you will need it again) or preheat it to 350 degrees F (177 degrees C) again when the 20 minutes is close to up. Once caramel sauce has cooled enough not to cook an egg being added to it (warm is fine), whisk in the egg. Place chopped pecans evenly into the crust. Pour the caramel/egg mixture over the pecans. Top with pecan halves. Cover the edges of the pie crust with foil, leaving the center open. Bake for about 40 to 50 minutes, until the top is dark brown and the filling is set, except some bubbles on the top. Cool completely, then chill for at least an hour before slicing.

And Almond pie crust:

INGREDIENTS

2 1/2 cup Blanched almond flour 1/3 cup Erythritol (or any sweetener of choice*; omit for savory pie crust) 1/4 tsp Sea salt (or 1/2 tsp for savory pie crust) 1/4 cup Ghee (measured solid, then melted) 1 large Egg (or ~2 tbsp additional ghee) 1/2 tsp Vanilla extract (optional)

INSTRUCTIONS

Preheat the oven to 350 degrees F (177 degrees C). Line the bottom of a 9 in (23 cm) round pie pan with parchment paper, or grease well. In a large bowl, mix together the almond flour, erythritol (if using), and sea salt. Stir in the melted ghee and egg, until well combined. (If using vanilla, stir that into the melted ghee before adding to the dry ingredients.) The “dough” will be dry and crumbly. Just keep mixing, pressing and stirring, until it’s uniform and there is no almond flour powder left. (Alternatively, you can use a food processor to mix it all together.) Press the dough into the bottom of the prepared pan. You can flute the edges of desired; if it crumbles when doing this, just press it back together. Carefully poke holes in the surface using a fork to prevent bubbling. Bake for 10-12 minutes, until lightly golden. (Add fillings only after pre-baking.)

These are for my Canadians!! Living in Canada, and doing keto, I’ve had to resist the amazing creation that is the butter tart! For those who are unfamiliar, a butter tart is a little tart filled with gooey, buttery, mapley goodness. It tastes very much like pecan pie (pecans optional) and sometimes it is filled with raisins.

ANYWAY I made this keto version and it’s awesome!

Keto Butter Tarts (makes 24 mini tarts)

Crust Ingredients

1/3 cup coconut flour

1/2 cup almond flour

1/4 cup ground pecans

1/2 tsp xantham gum

1/4 teaspoon salt

1/2 cup cold butter

1 tbsp cream cheese

1 egg

2 tsps apple cider vinegar

Instructions

1. In a large bowl, combine the 1/2 cup almond flour, 1/4 cup ground pecans, 1/3 cup coconut flour, 1/2 tsp xantham gum and 1/4 tsp salt.

2. Once that is combined, incorporate the 1/2 cup of cold butter (break it apart and work quickly so as not to melt the butter). Follow by doing the same with the tbsp of cream cheese.

3. Whisk the egg and the 2 tsps of apple cider vinegar. Combine that with the original mixture. You can use your hands to knead the dough and form it into a ball. Store it in the fridge, covered in plastic for at least 30 minutes.

4. After it has chilled, place the ball of dough between two sheets of parchment paper or silicone mats and roll it out until it’s around 1/8-1/4 inch thick. Cut the dough into circles to create the shells (size them according to which baking tray you use). Place the shells in an ungreased muffin tin (I used a silicone mini muffin tray). Store them in the fridge while you make the filling.

Filling Ingredients

3/4 cups Sukrin gold

6 tbsps of butter

1-2 tsps maple extract

1 tsp vanilla extract

1 tbsp heavy whipping cream

1 egg

(optional, chopped pecans)

Instructions

1. Preheat the oven to 375 F. In a sauce pan, over low heat, combine the butter and sukrin gold. Stir continuously as it melts and incorporates.

2. Once the mixture is well incorporated and smooth, remove from the heat and had the tbsp of heavy whipping cream and combine. Then add the vanilla and maple extract to taste.

3. Whisk the egg and slowly pour it into the mixture as you stir, until it is fully combined.

4. Remove the shells from the fridge and fill them with the mixture about 3/4 of the way. Bake for 13 minutes and let cool.

Enjoy!!

MACROS per each mini butter tart (without pecans in the filling): 109 calories, 8.3g fat, 1.7g net carbs, 2g protein