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Showing posts from April, 2018

Keto Cinnamon Roll Muffins

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I am all about finding ways to make keto friendly bread-like foods. These keto cinnamon roll muffins definitely hit the spot for me. This is definitely the recipe to go to for a low carb muffin fix! 
Ingredients 1/2 cup almond flour2 scoops vanilla protein powder 32-34 grams per scoop1 tsp. baking powder1 Tbsp cinnamon1/2 cup nut or seed butter 1/2 cup pumpkin puree (can sub unsweetened applesauce) 1/2 cup coconut oil For the glaze  1/4 cup coconut butter1/4 cup milk of choice 1 Tbsp granulated sweetener of choice 2 tsp. lemon juice 
Directions

Preheat the oven to 350 degrees F. and line a 12-count muffin tin with muffin liners; set aside. In a large mixing bowl, combine your dry ingredients and mix well. Add your wet ingredients and mix until fully incorporated. Evenly distribute the cinnamon roll muffin batter evenly amongst the muffin liners. Bake for 10-15 minutes. Check to see if they are done by inserting a toothpick in the middle. If it comes out clean, the muffins are done. Allow t…

Low Carb Keto Bagels

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I haven't had a bagel in years. I also haven't eaten much dairy in years. Since trying to eat more keto I learned about Lactaid and have been attempting to test out keto recipes for everyone who is following the diet. My dad is strict keto and this time around I thought I would test out some bagels to share with him! Not only were these really delicious and easy to make, BUT they are also only 6 net carbs. My dad will be extremely happy with that one!
Ingredients: 2 cups almond flour1 Tablespoon baking powder 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon all-purpose seasoning3 eggs, divided3 cups shredded low moisture mozzarella cheese5 Tablespoons cream cheese

Directions: Preheat your oven to 425 degrees and line a baking sheet with parchment paper.In a medium mixing bowl combine the almond flour, baking powder, garlic powder, onion powder, and all-purpose seasoning. Mix until it is combined. Make sure that the baking powder is mixed in very well with the rest of th…

Low Carb Chocolate Chip Peanut Butter Bars

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The number one thing people ask me for who are eating a low carb diet is what they can have for dessert. I also have a sweet tooth so I know their pain. Although I don't believe in indulging in sweets on the daily, every once and a while as a treat is perfection and when I find a way to have dessert or sweets and also keep it low carb, that is even better. 
These chocolate chip peanut butter bars were SO freaking good and less than 8 carbs per serving. 
Total Time: 30 Mins Yield: 16 Bars
Ingredients: 1/4 cup unsweetened applesauce1 cup unsweetened peanut butter 1 tsp pure vanilla extract1 1/2 tsp baking soda1/8 tsp salt 1/4 cup plus 2 tablespoons Spelt Flour 2/3 cup Xylitol1/4 cup Lilly's chocolate chips (optional)2 tablespoons milk of choice, if needed 


Directions: Preheat oven to 350 F. Grease an 8-inch baking pan and set aside. In a mixing bowl, stir in the peanut butter, applesauce, and vanilla extract, and set this aside. In a separate mixing bowl, stir together the baking soda…

7 Keto Approved Veggies

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I am new to the keto diet so as I learn new things I want to share them all with you. Not all veggies are created equal when it comes to being keto friendly and for someone who loves their veggies but also wants to follow a keto diet I had to do a little research. I have come to learn that vegetables that are grown above ground are generally lower in carbs and good to eat, and those grown below ground contain more carbs and are something you have to be mindful of. As always, there are exceptions to the rule, but this was an easy way for my mind to process. Here are my top 7 keto approved veggies! 


Asparagus: Asparagus is an awesome and tasty low carb veggie that are loaded with vitamins, minerals, pre-biotics, and phytonutrients. I like to toss mine with garlic and olive oil and bake them in the oven! 
Cabbage: Cabbage is another great keto veggie that is known for its powerful antioxidant quality. Ithas a number of anti-cancer compounds, like lupeol, sinigrin, and sulforaphane, which a…

A Hug For Your Brain: MCT 143

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Your brain + love = MCT 143!

What the heck am I talking about? When I first heard the story from Dr. Mary Newport about how MCT 143 came to be, I fell in love. This product was designed FOR the love of your brain! When Dr. Mary Newports husband Steve was diagnosed with early-onset Alzheimer's she sprang into action searching for studies and research regarding Alzheimer's. Mary stumbled upon a study that focused on how dietary intervention may benefit persons with Alzheimer's and other neurodegenerative diseases and began to research. Through her research, she found that coconut oil and MCT oil paired with a sensible approach to lowering carbs to increase ketones in the body had a positive affect on such diseases by providing alternative fuel for the brain! Dr. Mary began to test this on her beloved husband Steve and noticed a difference almost instantly. The photo below gives just a small insight into what coconut oil did for her husband in under two months. 



Although her hu…

Keto Brownie Recipe

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Keto Almond Flour Brownies

I'm new to the keto lifestyle but if I am able to eat things like these I am sure I am going to love every minute of it. These keto brownies are definitely worth it! 
Ingredients
1 ½ cups almond flour
3 eggs
5 tbsp. butter
1 cup xylitol
1 package of KETO//OS® Swiss Cacao
½ cup cocoa
1 tsp. Vanilla
1 tsp. Himalayan Pink Salt
1 tsp. Baking soda
½ cup Lilly’s Dark Chocolate baking chips (stevia sweetened)

Directions:


1. Pre-heat oven to 350F
2. Over medium heat, melt together butter and xylitol
3. Once xylitol is dissolved, remove from heat and let cool
4. In mixing bowl, combine almond flour, KETO//OS® Swiss Cacao, cocoa, vanilla, and salt.
5. Add eggs and cooled butter/xylitol mixture, stir until well blended.
6. Fold in chocolate chips.
7. Pour into generously buttered 8×8 pan and bake 30-35 minutes.
8. Once cooled, remove from pan and dust with swerve powdered sugar.