Recipes

KETO MAGIC BARS

Seriously, you won’t even be able to tell that this is a low carb pumpkin cheesecake. It tastes like the real thing.

After you’ve tried low carb pumpkin bread and (recently improved!) keto pumpkin muffins and healthy pumpkin bars this fall, I’m here to add one more to your list.

So, out of all the pumpkin ideas I have right now, why keto pumpkin cheesecake? Well, because you asked for it!

Ingredients:

– 16 Ounces Cream Cheese (room temperature)
– 1.5 Cup Pecan Halves
– 1/2 Cup Canned Pumpkin
– 3 Eggs Room Temperature
– 1 Egg White
– 1 Cup Swerve
– 2 Tablespoons Lakanto Golden Monkfruit Sweetener (brown swerve would also probably work)
– 2 Teaspoons Cinnamon
– 1 Teaspoon Ginger
– 1/2 Teaspoon Nutmeg

Instructions:

– Set the 2 bricks of Cream Cheese out on the counter at least 1 hour before you start this recipe so that they can properly soften. Set the eggs out about 30 minutes before you start to let them get closer to room temp.

– Preheat your oven to 350°F before you get started, because this is a pretty quick recipe to get in the oven.

– In a small mixing bowl combine the Cinnamon, Nutmeg, and Ginger.

– Either crush your Pecan Halves in a Food Processor, or simply use Chopped Pecans. (i used a food processor)

– In a medium mixing bowl add 1 Egg White and then whisk until completely foamy.

– Add the Pecans to the Egg White and then mix thoroughly.

– Season the Pecan and Egg mixture with 1 Teaspoon of the Pumpkin Spice mix and the 2 Tablespoons of Golden Monkfruit.

– Press the crust mixture into the bottom of your 9-inch springform pan and spread around evenly. This will produce a rather thin crust that should be about 1/8″ thick all around. Bake the crust for about 10 minutes in the oven at 350°F and then remove immediately and set on the counter.

– In a large bowl, begin to blend the Cream Cheese together with a hand mixer until evenly whipped.

– Add in the 1/2 Cup Pumpkin, 3 Large Eggs, 1 cup swerve, 2 teaspoons of the pumpkin spice mixture. Blend until evenly whipped.

– Grease the sides of the Springform Pan before you spoon the cheesecake batter in, and spread as evenly across the pan as you can.

– Place the cheesecake into the oven at 350°F on the middle rack and allow to cook for approximately 45 minutes. Keep an eye on it though throughout the cooking process. The batter will be a little runnier at first than a normal cheesecake batter due to the added pumpkin, but it will firm up and stop jiggling. (in my oven it was done right at 40 minutes so definitely keep an eye on it towards the end)

– Remove from the oven when you believe it is done, and set on the counter to cool for about 20 minutes before placing in the refrigerator to cool for at least 4 hours (overnight preferably). Do not plastic wrap or cover the cheesecake with foil before putting in the fridge or else it will retain too much moisture on the top, but also do not add to a fridge that had exposed seafood or onions, as those flavors will seep into the cheesecake and ruin your day. You can wrap the cheesecake finally after it has sat in the refrigerator for at least 4 hours, as it has probably let off most of it’s condensation at that point.

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.)