Avocado oil mayo  - recipe:

 

 

•         1 egg yolk

•         3 tbsp apple cider vinegar

•         1/2 lemon (juiced)

•         1/2 tsp sea salt

•         1/4 tsp paprika

•         1/4 tsp garlic powder

•         3/4 cups avocado oil

•         ¼ tsp Dijon mustard

 

 

 

Add the egg yolk, apple cider vinegar, lemon juice, sea salt, paprika and garlic powder into a food processor and blend for about a minute.

 

Then, while still blending, pour in about a tablespoon of avocado oil through the opening at a time. Wait a few seconds between pours for the avocado oil to emulsify.

 

Once emulsified and looking like mayonnaise, trasnfer to a clean, dry mason jar and refrigerate. Keep for up to 2 weeks. Enjoy!

 

 

 

blueberry cake or muffin

 

1/2 cup butter in microwave safe bowl   800 cal   90g fat      0 carbs 1 prot

 

1/2 cup erythrytol

 

4 tsp baking powder

 

¾ cup coconut flour  410 cal 39 fat 17carbs 4g prot

 

OR (2 cup almond flour  648 cal      56g fat     10g carb    24g protein)

 

2 tsp vanilla           12 cal      0           .5          0     

 

20 drops of stevia

 

4 eggs                  150 cal      10g fat     .8g carb    13g protein    

 

4 tsp almond milk       1.2 cal      .2 fat      0           0

 

combine

 

fold in 1 cup blueberries gently   43    .2    9     .6

 

pour into square baking pan

 

bake 350 degree for 40 – 45 minutes

 

cut into 16 pieces

 

 

 

2260.4 cal        `130g fat   36g carbs       19g protein

 

per cupcake    130 cal  8g fat      2g carbs          1.2g protein

 

 

FRIED CHICKEN (air fry)

 

2 tbsp salt

3 tbsp dried thyme

3 tbsp dried basil

2 tbsp dried organo

3 tbsp celery

2 tbsp black pepper

3 tbsp dried mustard

6 tbsp paprika

6 6bsp garlic salt

3 tbsp ground ginger

2 tbsp white pepper

 

Mix 4 tbsp of above mix with ½ cup parmesan

 

 

Bowl one:   buttermilk (cup) and 1 egg

 

Bowl two:  parmesan and spice mix

 

Try premix of 1/3 cup coconut flour ½ tsp salt and 1/3 tsp pepper  before wet bowl

 

Try crushed pork rinds  with parmesan mix (or instead of)

 

Try add ¼ cup coconut flour to parmesan mix

 

Try coating each piece first in the breading, then in the egg wash, and then in the breading again, coating all sides.

Fried goat cheese

 

 

cut 8oz log of goat cheese half inch thick

 

 

one bowl of ½ cup coconut/almond flour

 

one bowl of 2 beaten eggs

 

one bowl of crushed pork rinds 2.5 ounces

 

 

dip each chunk of cheese in flour/eggs/pork rinds

 

 

 

fry 30 seconds a side for each

 

 

Enchiladas Suisse 10 servings – each 375 cal  28 gr fat  21 prot 6.7 net carbs

 

 

1.  to make the tacos  (10 8 inch)

            Use tacos from keto connect low carbohydrate

 

2.   to make the filling

1/3 cup of onion, sauteed

add one clove of chopped garlic

8 oz can of tomato sauce … seek out low carb, no added sugar-free eg. HUNTS

add half an 8 oz can of water

4 oz. Can of diced MILD green Chiles

3 cups of chopped cooked chicken

Simmer for 10 minutes until it congeals a little for the filling

add a little salt and pepper to taste   … put on back burner

 

3.   to make the sauce

2 cups heavy whipping cream.                                               (12 g of carbs)

Add half a cup of water.

Add 4 chicken bullion cubes (seek for low carb… no sugar added)

or 4 bullion cubes worth of liquid concentrate chicken broth

heat to melt buillion cubes (don’t scald the cream

 

4.  put all together

put ¼ cup of filling in each 8 inch taco, roll it up and and place seam side down in greased caserole dish

pour sauce over the tacos

½ lb grated swiss cheese (or monterey jack) spread over-mix

cook for 30 minutes at 350

Deviled eggs

 

Ingredients

•   12 large eggs

•   1/4 cup mayo (55g)

•   1 Tablespoon butter softened to room temperature

•   1 teaspoon yellow mustard

•   2 teaspoons dijon mustard

•   1 dill pickle chopped up or 2 tbsp dill pickle relish

•   1 teaspoon sugar substitute

•   1/8 teaspoon salt

•   1/8 teaspoon pepper

•   dash Tabasco sauce optional

•   paprika for sprinkling

•   bacon pieces optional

 

How To Make Deviled Eggs

•   Slice eggs in half lengthwise.  

•   Remove yolks and transfer to a medium-sized bowl.  

•   Add mayo, butter, mustards, pickle juice, sugar, salt, pepper, and Tabasco sauce.  Use a fork to mash well.

•   Spoon filling into each egg white.  Sprinkle with paprika and bacon (if using) and serve.  

•   If desired, top with a small slice of sweet gherkin pickle, as seen in pictures.

 

 

 

Almond Flour fettuchini noodles

 

1 cup almond flour

2 tsp xanthan gum

2 tbsp + 1 tsp  Psyllium Husk Powdered

½  tsp of salt

 

mix throughly

then create a well in the middle and add 2 large eggs

 

mix – whisk eggs in the middle and slowly add the dry mix

 

then begin to mix and knead with hands…

 

once stiff.  Cut into noodles (or use pasta machine)

 

then boil the noodles for one to two minutes

 

 

 

 

 

 

Tortilla 

 

1/3 cup coconut flower cal: 200 fat: 16 carbs: 2 prot: 2  sod 11

 

¼ tsp baking powder

 

8 egg whites                  192      .6g`  .3g   40g  608mg

 (about 1.5 cups of egg white storebought)

 

add 10 tbsp water

 

add spices if you want  - onion/garlic powder

 

Stir

 

cook like a pancake… make it thin

 

per serving :

 

2 tsp   xanthan gum    

1 tsp   baking powder

1 cup   fine almond flour

3 tbsp  coconut flour

1/8 tsp salt

 

Mix in nutribullet to thoroughly combine

 

add into dry mix and mix until evenly distributed

 

2 tsp apple cider vinegar

 

pour in egg and water and mix until the dough forms.. lightly sticky to touch

 

1 lightly beaten egg

3 teaspoons water

 

 

kneed in saran wrap? it for a couple of minutes

let it sit for at least 10 minutes so flours can soak up liquids

 

heat skillet over medium heat

 

divide dough into 8 balls and roll between wax paper (or parchment)

and roll out to about 5 inches

 

put on skillet and head for 5 seconds (very NB). Flip over immediately

and cook until lightly golden (30 to 40 seconds

 

wrap in towel and keep warm until served

 

refrigerate dough and make fresh

 

____________________

 

cal 40, fat 1.8g  carbs: .2g  prot: .2g  Sodium 61

best TORTILLAS

 

1 Cup Almond flour

3 tablespoons Coconut Flour

2 teaspoons Xantham Gum

1 teaspoon Baking powder

1/4 teaspoon Salt

2 teaspoons Apple Cider Vinegar

1 Egg

3 teaspoons of Water

 

Instructions

1.   Add almond flour, coconut flour, xanthan gum, baking powder and salt to food processor. Pulse until thoroughly combined. 

2.   Pour in apple cider vinegar with the food processor running. Once it has distributed evenly, pour in the egg. Followed by the water. Stop the food processor once the dough forms into a ball. The dough will be sticky to touch.

3.   Wrap dough in cling film and knead it through the plastic for a minute or two. Think of it a bit like a stress ball. Allow dough to rest for 10 minutes (and up to two days in the fridge). 

4.   Heat up a skillet (preferably) or pan over medium heat. You can test the heat by sprinkling a few water droplets, if the drops evaporate immediately your pan is too hot. The droplets should ‘run’ through the skillet.

5.   Break the dough into eight 1” balls (26g each). Roll out between two sheets of parchment or waxed paper with a rolling pin or using a tortilla press (easier!) until each round is 5-inches in diameter. 

6.   Transfer to skillet and cook over medium heat for just 3-6 seconds (very important). Flip it over immediately (using a thin spatula or knife), and continue to cook until just lightly golden on each side (though with the traditional charred marks), 30 to 40 seconds. The key is not to overcook them, as they will no longer be pliable or puff up.

7.   Keep them warm wrapped in kitchen cloth until serving. To rewarm, heat briefly on both sides, until just warm (less than a minute).

8.   These tortillas are best eaten straight away. But feel free to keep some dough handy in your fridge for up to three days. 

Calories 89 Calories from Fat 54

Total Fat 6g 9%   Saturated Fat 1g 5%

Cholesterol 20mg 7%

Sodium 51mg 2%   Potassium 58mg 2%

total Carbohydrates 2g 1%  Dietary Fiber 2g 8%

Protein 3g 6%

Vitamin A 0.6%   Calcium 5%   Iron 3.7%

 

Bone Broth

 

2.2 lbs of beef or chicken bones (oxtail is good)

 

2-3 tbsp extra virgin olive oil

 

1 small to medium onion quartered

 

1 medium leek – trimmed and sliced crosswise

 

3 celery stalks – sliced crosswise

 

1 head garlic

 

1 bay leaf

 

1tbsp black peppercorns

 

2 cloves

 

warm water to cover

 

2 tbsp apple cider vinegar

 

try  1 inch knob of ginger

 

½ tbsp tumeric

 

 

 

 

BONE BROTH GRAVY

 

 

Servings Prep Time   6Servings 10Mins   Cook Time Passive Time 15Mins 0Mins

Calories:129kcal Fat:10g Protein:2g Net Carbs:1g

 

Ingredients

•         2Cups Bone Broth

•         1.5Tbsp gelatine powder

•         2 Egg Yolks

•         4Tbsp Butter

Instructions

 

3.               Place the stock back on a low heat and add the butter. Stir well.

 

 

 

 

 

PALEO-KETO BREAD

 

•   1 cup Blanched almond flour

•   1/4 cup Coconut flour

•   2 tsp Gluten-free baking powder

•   1/4 tsp Sea salt

•   1/3 cup Butter (or 5 tbsp + 1 tsp; measured solid, then melted; can use coconut oil for dairy-free)

•   12 large Egg white (~1 1/2 cups, at room temperature)

 

1 1/2 tbsp Erythritol (can use any sweetener or omit)

•   1/4 tsp Xanthan gum (for texture - omit for paleo)

•   1/4 tsp Cream of tartar (to more easily whip egg whites)

 

 

 

Check below for the recipe video (if any) and nutrition info.

1.   Preheat the oven to 325 degrees F (163 degrees C). Line an 8 1/2 x 4 1/2 in (22x11 cm) loaf pan with parchment paper, with extra hanging over the sides for easy removal later.

2.   Combine the almond flour, coconut flour, baking powder, erythritol, xanthan gum, and sea salt in a large food processor. Pulse until combined.

3.   Add the melted butter. Pulse, scraping down the sides as needed, until crumbly.

4.   In a very large bowl, use a hand mixer to beat the egg whites and cream of tartar (if using), until stiff peaks form. Make sure the bowl is large enough because the whites will expand a lot.

5.   Add 1/2 of the stiff egg whites to the food processor. Pulse a few times until just combined. Do not over-mix!

6.   Carefully transfer the mixture from the food processor into the bowl with the egg whites, and gently fold until no streaks remain. Do not stir. Fold gently to keep the mixture as fluffy as possible.

7.   Transfer the batter to the lined loaf pan and smooth the top. Push the batter toward the center a bit to round the top.

8.   Bake for about 40 minutes, until the top is golden brown. Tent the top with aluminum foil and bake for another 30-45 minutes, until the top is firm and does not make a squishy sound when pressed. Internal temperature should be 200 degrees. Cool completely before removing from the pan and slicing.

 

Calories 82  Fat 7g  Protein 4g  Total Carbs 3g  Net Carbs 1g

 

 

           

BREAD  (keto connect)

 

 

Ingredients

•   1 1/2 Cup Almond Flour

•   6 Large eggs Separated

•   4 tbsp Butter melted

•   3 tsp Baking powder

•   1/4 tsp Cream of Tartar It's ok if you don't have this

•   1 pinch Pink Salt

•   6 drops Liquid Stevia optional

•   Nutritional yeast (add some)

 

Instructions

•   Preheat oven to 375.

•   Separate the egg whites from the yolks. Add Cream of Tartar to the whites and beat until soft peaks are achieved.

•   In a food processor combine the egg yolks, 1/3 of the beaten egg whites, melted butter, almond flour, baking powder and salt (Adding ~6 drops of liquid stevia to the batter can help reduce the mild egg taste). Mix until combined. This will be a lumpy thick dough until the whites are added.

•   Add the remaining 2/3 of the egg whites and gently process until fully incorporated. Be careful not to overmix as this is what gives the bread it's volume!

•   Pour mixture into a buttered 8x4 loaf pan. Bake for 30 minutes. Check with a toothpick to ensure the bread is cooked through. Enjoy! 1 loaf makes 20 slices.

Notes

Net Carbs: 1.25g

Nutrition

Serving: 25g | Calories: 90kcal | Carbohydrates: 2g | Protein: 3g | Fat: 7g | Fiber: 0.75g

 

 

3 minute keto cheese bread (microwave)

 

in a coffee mug

 

melt 1tbsp of butter

 

add

 

2tbsp of coconut flour

 

¼ tsp of baking powder

 

season with onion powder, garlic powder, pepper, parsley and salt

 

mix

 

then add 1 egg

 

2tsp of water and 1 tbsp of heavy whipping cream (or 1tbsp of sour cream)

 

¼ cup of shredded cheddar cheese.

 

Mix and microwave for 3 minutes

 

 

 

Blueberry muffin mug cake  (mix In a mug)

 

 

1 tsp butter                              35 cal

2 tsp cream cheese   microwave 30 sec     32 cal

 

 

mix and add in order

 

½ tsp baking powder

 

2 tbsp coconut powder                    40 cal

 

15 to 20 drops stevia to sweeten

 

mix all

 

then add

 

1 egg  and mix                            72

 

16 large blueberries

                        20

1/4 tsp Pink Salt

 

 

microwave for 2 minutes

 

 

 

Calories 345 Calories from Fat 261

Total Fat 29g 45%Total Carbohydrates 13g 4%Dietary Fiber 6g 24%Protein 10g 20%

 

Fathead Pizza dough   cal fat carb prot sodium

 

                        1000  82      22    50    sod 1400

                  per slice 180      4     9     233

 

 

 

oven to 425

 

1.5 cups mozzarella cheese 336      25    2.5   25    sod 702

 

2 tbsp cream cheese           100      10    .6    .9    sod 47

 

melt in bowl (microwave) then stir to mix them

 

add

 

¾ cup almond flour            480      42    18    18    sod 30

 

½ tsp garlic powder / nutritional yeast (optional)

 

½ tsp salt /                                          sod 580

 

then add 1 egg and knead      70      4.5   1     6     sod 65

 

 

roll between parchment paper

 

bake for 7 minutes

 

then put on toppings

 

bake for another 5 minutes

 

 

 

 

crackers

 

 

 

6 tbsp butter

 

1 tbsp heavy whipping cream

 

mix together

 

1 cup shredded cheddar

 

¼ parmesan

 

¼ cup coconut flower

 

combine with spatula

 

fresh basil or orgeno or both  chop in small pieces if fresh

 

place dough on parchment paper

 

roll out between parchment paper

 

cookie cutter to cut out individual crackers

 

bake at 325 for 12 minutes

 

 

 

 

 

 

bread

 

 

1 ¼ cups of almond flour    try ½ cup almond and 1/3 cup coconut AND ONE EGG

 

3 tbsp of psyliium husks

1 tsp salt

1 tbsp nutritional yeast (for vit B)

 

mix in Kitchenaid with big dough blade at low speed

 

add

1 cup boiling water

 

mix to incorporate dry ingredients

 

3 egg whites (beat in separate bowl) and then add

3 tsp apple cider vinegar

2 tsp baking powder  or 1 tsp active instant yeast

 

 

mix in kitchenaid with big paddle dough blade MEDIUM Speed for about a minute until it pulls a bit… then scrape sides and MEDIUM for a little longer

 

to make buns small handfull 3.7 oz? pat out into patty for hamburgers, or long for hotdogs (makes about 6

 

on paper

 

bake at  350   for 40 or 50 minutes

 

per bun Calories:170 Total Carbs: 8 Fiber: 6 Net Carbs: 2 Protein: 7 Fat: 13

 

 

 

 

 

keto hamburger buns

 

 

 

 

¾ almond flour   

 

¼ coconut flour

 

¼ cup flaxseed

 

1/6 cup psyllium husk powdered

 

1tsp onion

 

1tsp baking powder

 

salt to taste

 

1tbsp nutritional yeast

 

another bowl

 

3 egg whites

 

1 whole egg

 

1tsp of apple cider vinegar

 

quick beat this mixture then add to dry mix

 

stir a bit then add

 

1 cup of luke warm water

 

beat for 15 seconds… do not over beat or you will have air pockets

 

 

divide into 5 pieces for 5 hamburger buns

 

shape in hamburger shapes with a sp0on

 

sprinkle sesame seeds and press them in lightly with spatula

 

bake at 350 for 50 minutes

 

 

 

 

 

simple mug bread

 

1 egg

 

¼ cup almond flour

 

1tbsp coconut flour

 

1tbsp coconut oil

 

¼ tsp baking soda

 

mix with fork

 

Microwave 90 seconds

 

 

_______________________

 

1tbsp butter  - melt in mug or other small microwave/oven safe container

 

3tbsp almond flour

 

1tsp psyllium husk

 

½ tsp baking powder

 

pinch of salt

 

1 egg

 

you can mix dry ingredients separately before adding to melted butter.  But generally mix all together and put in  microwave.

 

 

**Also try adding 1.2 tbsp of coconut flour instead of Psyllium husk for “english muffin”   toast it after

 

Coconut flat bread grilled cheese sandwich

 

1 tbsp  coconut flour   40       4           .4              .4

1 egg                           70        5          .2            6.3

1 tbsp parmesan cheese          20        1.5            .7         1.4

1/8 baking soda

1/8 baking powder

a couple of pinches of seasalt and whatever herbs you want

2 tbsp milk (almond is fine)      17     1.5            .3         .6

ham and cheese for the sandwich part

CHEESE = 120          10        .9         6.5

BUTTER = 102          12        0          .1

in bowl

egg first, flour and other ingredients.  Mix until there are no lumps

let sit for a minute

heat up a pan  and grease with butter

pour batter in pan, make two “bread shaped” cakes

cook like pancakes – flip when bubbles for a minute or so

then (while still in pan.. put on slice of ham and slices of cheese

add more butter if necessary to make it crispy

 

(cal and macros   430   36      2.5       15.2

 

 

 

 

general “pita” bread for whatever, including pizza crust

1 cup coconut flour

3 tbsp psyllium husk

½ cup parmesan (optional)

½ cup coconut or avocado oil (if prefer less sweet)

¼ tsp baking soda

add seasonings 1/8  tsp salt 1 tsp garlic powder, and maybe italian seasoning (1 tbsp)

add 2 cups of boiling water

Stir and watch to see if the flour and psyllium husks absord.. add more water to have a well mixed soft mix

In a medium mixing bowl, combine the psyllium husk and coconut flour (if lumps are in your flour use a fork to smash them BEFORE measuring the flour, amount must be precise).

1.   Add in the lukewarm water (I used tap water about 40C/bath temperature), olive oil, and baking soda. Give a good stir with a spatula, then use your hands to knead the dough. Add salt now if you want. I never add the salt in contact with baking soda to avoid deactivating the leavening agent.

2.   Knead for 1 minute. The dough is moist and it gets softer and slightly dryer as you go. It should come together easily to form a dough as on my picture. If not, too sticky, add more husk, 1/2 teaspoon at a time, knead for 30 sec and see how it goes. The dough will always be a bit moist but it shouldn't stick to your hands at all. It must come together as a dough.

3.   Set aside 10 minute in the mixing bowl.

4.   Now the dough must be soft, elastic and hold well together, it is ready to roll.

Roll/ shape the flatbread

1.   Cut the dough into 4 even pieces, roll each pieces into a small ball.

2.   Place one of the dough ball between two pieces of parchment paper, press the ball with your hand palm to stick it well to the paper and start rolling with a rolling pin as thin as you like a bread. My breads are 20 cm diameter (8 inches) and I made 6 flatbread with this recipe.

 

 

Cook on stove top on lightly oiled non stick pan  2-3 minutes  - flip over for another minute

fat 6 carbs 6… so not the best macros

 

 

 

 

 

 

EGG NOG

 

 

 

Ingredients

•   4 large eggs

•   2 large egg yolk

•   1/2 cup granular Swerve Sweetener (or 1/4 cup Swerve and 1/4 tsp liquid stevia extract)

•   1/4 tsp salt

•   4 cups unsweetened almond milk use hemp milk for a nut-free version

•   2 1/2 tsp vanilla extract divided

•   1/2 tsp ground nutmeg

•   1/2 cup whipping cream use coconut whipped cream for dairy-free

•   1 tbsp powdered Swerve Sweetener

•   Whiskey rum, or brandy, if desired (you can also use rum extract)

 

Instructions

1.   Whisk eggs, yolks, sweetener, and salt together in a large saucepan. Slowly whisk in almond milk until well combined. Using a candy thermometer, cook mixture over low heat while stirring constantly, until it becomes thick enough to coat the back of a spoon and registers 165F (this can take up to 15 minutes).

2.   Stir in 2 tsp vanilla and nutmeg. Cover tightly with plastic wrap and chill for at least three hours and up to 2 days.

3.   Just before serving, whip cream with powdered sweetener and remaining vanilla into soft peaks and gently fold into the egg mixture. Add 1 oz liquor or liqueur to each glass and pour eggnog over. Stir gently and sprinkle with grated nutmeg.

 

PARMESAN GARLIC WINGS

 

Ingredients

•   3 lbs chicken wings

•   1 1/2 tbsp baking powder

•   Salt and pepper

•   1/4 cup salted butter

•   4 cloves garlic minced

•   2 tsp dried parsley

•   Pinch red pepper flakes

•   1/2 ounce grated parmesan about 1/2 cup

•   Fresh chopped rosemary or parsley

 

 

Instructions

1.   Preheat oven to 250F and place a baking rack over a baking sheet lined with foil. Brush rack with oil to prevent sticking.

2.   Pat wings dry very well (as dry as possible!) and place in a plastic bag. Sprinkle with baking powder, salt, and pepper and seal the bag. Shake to coat. Lay wings in a single layer on prepared baking rack and bake in lower third of oven for 30 minutes.

3.   Increase oven temperature to 425F and move baking sheet to upper third of oven. Continue to bake for another 20 to 30 minutes, until crispy. Transfer to a large bowl.

4.   Melt the butter in a microwaveable safe bowl or in a saucepan. Add the garlic, parsley and pepper flakes. Pour over the chicken wings and sprinkle with the parmesan. Toss well to coat. Sprinkle with chopped parsley. Sprinkle with additional salt and pepper to taste.

5.   Serve immediately with your favourite dipping sauce.

 

 

Amount Per Serving (1 serving = 5 to 6 wings)

Calories 386 Calories from Fat 253

% Daily Value*

Total Fat 28.15g 43%

Total Carbohydrates 1.39g 0%

Dietary Fiber 0.09g 0%

Protein 30.62g 61%

 

 

 

1 lb Ground beef

1 tsp Avocado oil (or any oil of choice

2 tbsp Taco seasoning (store-bought or home-made)

brown beef in a pan with seasoning

 

TACO SALAD

 

chop and mix in large bowl:

8 oz Romaine lettuce (chopped)

1 1/3 cup Grape tomatoes (halved)

3/4 cup Cheddar cheese (shredded)

1 medium Avocado (cubed)

1/2 cup Scallions (chopped)

1/3 cup Salsa (your favorite)

1/3 cup Sour cream

 

 

add ground beef

 

per serving :   cal:   332    fat: 25g   carbs: 5g   Protein 20

Fettucine alfredo

 

 

Ingredients:

2 Eggs

Salt + Pepper

1 oz Cream Cheese

Garlic Powder

Mascarpone Cheese

Unsalted Butter

Italian Blend or shredded Mozzarella cheese

Basil

 

 

for the noodles:

 

put 2 eggs in a blender

 

add salt and pepper and garlic granules

 

soften cream cheese in microwave 50 sec

 

BLEND

 

grease a pan with butter

 

pour mixture in the pan (should barely cover bottom)

 

bake at 325 for 8 minutes

 

set aside to cool

 

remove from pan

 

slice into thin fettucine style strips

 

 

 

 

for the Sauce:

 

in a microwave safe bowl

 

1.5 tbsp of Mascarpone Cheese  (122 cal  7.6   1carb  1.3 prot 122 sodium

 

1 tbsp of butter                100cal  12g    0  0.1   91 sod

 

1 tbsp of italian blend shredded cheese (mozzarella, provolone, parmesan etc

                        20 cal   2  .2  1.3   40 sod

microwave for 30 seconds  

 

then whisk the mixture

 

 

put noodles in bowl, pour on sauce and top with fresh basil and pepper.

 

 

 

Total calories:   242   fat:  22  carbs:  1.5  prot:  3   sod:  245

 

 

NOODLES

 

3 egg yolks

 

4 oz cream cheese

 

33 grams parmesan cheese

 

37 grams mozzarella

 

1/8 tsp dried basil

 

1/8 tsp dried margorm

 

1/8 teaspoon dried tarragon

 

1/8 teaspoon dried oregano

 

1/8 teaspoon black peper

 

 

 

Place sheet pan in a preheated oven at 475°F and lower heat to 350°F. Bake for 5 to 8 minutes. Watch closely as you need to avoid overcooking.

 

In a bowl, beat egg yolks and cream cheese.

 

Add parmesan and mozzarella.

 

Continue beating with a mixer.

 

Sprinkle spices. Continue mixing well.

 

Spread on pan – on parchment paper

 

 

Nutrition Facts

Keto Noodles - Low Carb Egg Noodles

Amount Per Serving (0.25 recipe)

Calories 165

Total Fat 12g 18%

Saturated Fat 6g 30%

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Cholesterol 175mg 58%

Sodium 326mg 14%

Potassium 35mg 1%

Total Carbohydrates 1g 0%

Dietary Fiber 0g 0%

Sugars 0g

Protein 11g 22%

Vitamin A 9.3%

Keto Noodles Recipe Ingredients (Keto Kale Noodles)

•   3 eggs

•   4 oz mascarpone (or cream cheese)

•   1 cup raw kale (you could use spinach too)   (or try roasted radishes.. roast ahead of time)

•   [1/2] cup mozzarella cheese, low moisture

 

Keto Noodles Recipe Instructions (Keto Kale Noodles)

1.    Add all of the ingredients in a blender and pulse until it’s liquefied.

2.   Lay out a big piece of parchment paper on a large baking sheet.

3.   Pour the mixture on to the parchment paper.

4.   Bake at 350 degrees for 10 to 12 minutes.

 

 

Calories		179
% Daily Value*
Total Fat 11.7g		18%
Cholesterol 170.1mg		57%
Sodium 388.5mg		16%
Total Carbohydrate 2.6g		1%
	Dietary Fiber 0.7g	3%
	Sugars 1.6g
Protein 15.9g		32%
Vitamin A 201.6µg		13%
Vitamin C 4.8mg		8%

 

 

 

 

creamed spinach

 

 

Easy Keto Creamed Spinach	Calories	Fats(g)	Carbs(g)	Fiber(g)	Net Carbs(g)	Protein(g)
10 ounces frozen spinach	82	1.62	11.96	8.2	3.76	10.31
3 tablespoons Parmesan cheese	62	4.1	0.51	0	0.51	5.68
3 ounces cream cheese	298	29.29	4.69	0	4.69	5.23
2 tablespoons sour cream	48	4.64	1.11	0	1.11	0.59
¼ teaspoon garlic powder	3	0.01	0.56	0.1	0.46	0.13
¼ teaspoon onion powder	2	0.01	0.47	0.1	0.37	0.06
Totals	495	39.67	19.3	8.4	10.9	22
Per Serving(/3)	165	13.22	6.43	2.8	3.63	7.33

 

 

Frozen spinach in microwave for about 6 minutes to thaw

on pan over medium heat add (hot pan) add spinach and let some water boil off

add seasonings and mix

add cream cheese and stir until it is melted

add sour cream and mix together. 

Turn down to low heat

add parmesan and stir utnil the creamed spinach thickens

add salt and pepper to taste

 

serves 3

 

 

 

 

 

 

spinach/collard greens  and egg

 

fry  4 strips of bacon

 

then cook up a pile of spinach or collard greens in the bacon grease

 

lightly mix bacon with cooked spinach – place in bowl

 

fry 2 eggs and place them on the spinach/bacon mix

 

 

 

 

no bake peanut butter cookies

 

¼ cup coconut oil                   469 cals    carb 0      prot 0     fat 55g

 

¼ cup coconut flour                 120 cals    carb 6g     prot 4g    fat 4g

 

½ cup unsweetened coconut flakes      20 cals     carb 8g    prot 1g    fat 6g

 

 

½ cup of low carb peanut butter      760 cals    carb 16g    prot 32g   fat 64g

 

(try ¼ cup peanut butter and then add ¼ cup cacao powder) add more stevia 10 more

  try less cacao and add butter and more sweetener

 

      (380 cals   carb 8 prot 16 fat 32

       220             10     15     6

 

 

¼ tsp salt

 

stevia (10 drops of liquid)

 

Mix and put freezer for 10 minutes

 

store in fridge and eat them all up

 

 

total nutritional :     1369 cal            carb 30 grams     prot 37g   fat 129g

 

per serving (1cookie    140   cal      carb 3      prot 3.7    fat 13g

 

cacao version :          1200 cal      carb 32 grams     36g    fat 100g

 per serving:           120:           3.2         3.6        10g

     

 

 

 

 

 

DONUTS

•   2 eggs

•   1/2 cup almond flour

•   1/4 cup keto-friendly protein powder

•   2 TB coconut flour

•   1/4 cup Swerve

•   1/4 tsp salt

•   2 oz cream cheese, softened

•   2 tsp baking powder

•   1 tsp vanilla

•   1/2 cup unsweetened coconut or almond milk

•   Glaze

•   1/4 cup grassfed butter

•   1/4 cup Swerve

•   1/2 cup heavy whipping cream

•   1 tsp vanilla

1.    Pre-heat oven to 350 degrees.

2.    Melt butter in sauce pan and add in Swerve. Stir until Swerve is completely melted and then add heavy whipping cream and vanilla. Stir over medium heat for about 5 minutes.

3.    Remove glaze from heat.

4.    Separate two eggs and discard yolks. Whip egg whites to stiff peaks and set aside.

5.    Mix together dry ingredients and softened cream cheese.

6.    Add wet ingredients and stir until well mixed.

7.    Gently fold egg whites into mixture. Stir until color is consistent.

8.    Spray donut pan with coconut spray and fill approximately 2/3 of the way.

9.    Bake in oven for 14-16 minutes or until lightly browned. Allow donuts to cool in pan for 5 minutes then move to a baking rack to cool completely.

10. Allow glaze to completely cool and thicken before dipping donuts in glaze. You may also glaze very lightly and/or allow donuts to sit out to avoid being wet.

Nutrition:
Calories 163g
Fat 15g
Carbs 3g (Sugar 1g)
Protein 5 g

 

 

 

DONUTS 2

•         1/2cup Sour Cream

•         1/4cup heavy whipping cream

•         4 Large Eggs

•         1tsp Vanilla Extract

•         1/2cup Coconut Flour

•         1/4tsp nutmeg

•         1/4tsp baking soda

•         1/4cup Erythritol (SoNourished)

•         pinch of salt

Cinnamon Coating

•         1/4cup Erythritol (SoNourished)

•         1tsp Cinnamon

Cooking

•         ¼ Cup refined coconut oil.

•          

Servings Prep Time   10Servings 15Mins   Cook Time Passive Time 10Mins 0Mins

Calories:141kcal Fat:12g Protein:4g Net Carbs:2g

 

CAKE DONUTS:          Prep Time 15 minutes

Cook Time 25 minutes

 

Servings: 6 donuts

Author Maya Krampf from WholesomeYum.com

Donuts

•   1 cup Almond flour

•   1/3 cup Erythritol

•   2 tsp Gluten-free baking powder

•   1 tsp Cinnamon

•   1/8 tsp Sea salt

•   1/4 cup Butter (unsalted; measured solid, then melted)

•   1/4 cup Unsweetened almond milk

•   2 large Egg

•   1/2 tsp Vanilla extract

Cinnamon Coating

•   1/2 cup Erythritol

•   1 tsp Cinnamon

•   3 tbsp Butter (unsalted; measured solid, then melted)

Instructions

1.  Preheat the oven to 350 degrees F (177 degrees C). Grease a donut pan well.

2.  In a large bowl, stir together the almond flour, erythritol, baking powder, cinnamon, and sea salt.

3.  In a small bowl, whisk together the melted butter, almond milk, egg, and vanilla extract. Whisk the wet mixture into the dry mixture.

4.  Transfer the batter evenly into the donut cavities, filling them 3/4 of the way. Bake for about 22-28 minutes (or longer for a silicone pan!), until dark golden brown. Cool until donuts are easy to remove from the pan.

5.  Meanwhile, in a small bowl, stir together the erythritol and cinnamon for the coating.

6.  When the donuts have cooled enough to easily remove from the molds, transfer them to a cutting board. Brush both sides of one donut with butter, then press/roll in the sweetener/cinnamon mixture to coat. Repeat with the remaining donuts.

Recipe Notes

Serving size: 1 donut

Nutrition Information Per Serving

Calories: 257 | Fat: 25g | Total Carbs: 5g | Net Carbs: 3g | Fiber: 2g | Sugar: 1g | Protein: 6g

ALMOND COCONUT PANCAKES:    Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

PANCAKES: 

 

Servings: 6 servings (2 3"-pancakes each)

Author Maya Krampf from WholesomeYum.com

•   1 cup Almond flour (blanched & finely ground recommended)

•   1/4 cup Coconut flour

•   2-3 tbsp Erythritol (or any sweetener of choice)

•   1 tsp Gluten-free baking powder

•   5 large Egg

•   1/3 cup Unsweetened almond milk (or any milk of choice; may need more - see instructions)

•   1/4 cup Avocado oil (or any neutral tasting oil that is liquid at room temperature)

•   1 1/2 tsp Vanilla extract (optional, but recommended)

•   1/4 tsp Sea salt (optional, but recommended)

1.   Whisk all ingredients together in a bowl until smooth. (Batter should be the consistency of typical pancake batter. If it's too thick, add a little more milk. Don't add too much, or the pancakes will be too "wet".)

2.   Preheat an oiled pan* on the stove over medium-low to medium heat. Drop the batter onto the hot pan and form into circles. Cover and cook about 1.5-2 minutes, until bubbles start to form. Flip and cook another 1.5-2 minutes, until browned on the other side. Repeat with the rest of the batter.

 

Serving size: 2 3-inch pancakes

Nutrition Information Per Serving

Calories: 268 | Fat: 23g | Total Carbs: 6g | Net Carbs: 3g | Fiber: 3g | Sugar: 1g | Protein: 9g

 

KETO MAPLE SYRUP

 With real maple extract, this sugar-free maple syrup is close to the real thing, without carbs or calories. This gluten-free, low carb keto syrup is ready in 10 minutes! You need this sugar-free pancake syrup to complete your low carb breakfast.

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Servings: 8 2-tablespoon servings

Author Maya Krampf from WholesomeYum.com

Ingredients

•   1 cup Water

•   1 cup Powdered erythritol

•   1 1/2 tbsp Maple extract

•   1/2 tsp Xanthan gum

Instructions

1.   Whisk together the water, erythritol, and maple extract in a small saucepan.

2.   Bring the mixture to a gentle boil. Simmer for about 5 minutes, stirring occasionally, until the erythritol dissolves.

3.   Pour the liquid into a blender. Sprinkle half of the xanthan gum on top (don't dump, just sprinkle lightly and evenly). Puree immediately, until no lumps remain. Repeat with the remaining xantham gum.

4.   Wait a few minutes to allow the syrup to thicken further. If it's still thinner than you'd like, add a little more xanthan gum, just a tiny bit at a time (1/16 teaspoon at a time, sprinkled lightly and pureed again).

Recipe Notes

•   Recipe has 0 calories and 0 grams carbohydrates, excluding erythritol, which has 0 net carbs.

•   Syrup may crystallize over time if you store it, and is smoothest when warm. If crystallization occurs, heat it again (either on the stove or in the microwave), then either shake or whisk vigorously until smooth. You can reduce crystallization by using powdered (rather than granulated) sweetener.

Serving size: 2 tbsp

 

 

 

 

 

 

 

 

 

 

 

 

apple cider vinegar drink

 

 

 

2 tbsp apple cider vinegar

 

dash of pink salt

 

½ tsp cinnamon

 

1 tsp lemon juice

 

1 packet of stevia

 

12 oz of water

 

shake

 

pour over ice

 

 

chicken marsala – in crock pot

 

 

1.5 lb. Boneless chicken breasts

 

pink salt

 

ground black peper

 

8 oz.  Mushrooms

 

3 cloves garlic, minced

 

1 c. Marsala wine

 

½ c water

 

2 tbsp heavy cream

 

 

 

 

 

Spray inside of Crock-Pot with cooking spray. Season chicken all over with salt and pepper and add to Crock-Pot. Top with mushrooms and garlic then pour marsala wine on top. Cover and cook on low for 4 to 5 hours, until chicken is cooked through.

1.   Remove cooked chicken breasts from Crock-Pot. In a small bowl, whisk together water and cornstarch and whisk into the sauce. Whisk in heavy cream, if using, then return chicken to Crock-Pot. Cover and cook on high until the sauce has thickened, about 20 minutes more.

2.   Garnish with parsley and serve with lemon wedges.

 

 

 

Fajitas, crock pot

 

4 boneless chicken breasts

1 onion, thinly sliced

3 peppers? Thinly sliced

1 14 oz can diced tomatoes

2 tsp cumin

½ tsp red peper flakes

salt and pepper

 

Place chicken, bell peppers, and onions in slow-cooker then pour over diced tomatoes. Season with cumin, red pepper flakes, salt, and pepper. Cook on low for 6 hours, or until chicken is cooked through. 

1.   Remove chicken from slow-cooker and slice into strips. Serve fajitas in tortillas with desired toppings.

 

 

Serve with sour cream and cheese .. on tortillas if desired.

 

 

 

 

Pot crack chicken

 

2 slices bacon, chopped

•   2 lbs (910 g) boneless, skinless chicken breasts

•   2 (8 oz/227 g) blocks cream cheese

•   ½ cup (120 ml) water

•   2 tablespoons apple cider vinegar

•   1 tablespoon dried chives

•   1½ teaspoons garlic powder

•   1½ teaspoons onion powder

•   1 teaspoon crushed red pepper flakes

•   1 teaspoon dried dill

•   ¼ teaspoon salt

•   ¼ teaspoon black pepper

•   ½ cup (2 oz/57 g) shredded cheddar

•   1 scallion, green and white parts, thinly sliced

 

Turn pressure cooker on, press “Sauté”, and wait 2 minutes for the pot to heat up. Add the chopped bacon and cook until crispy. Transfer to a plate and set aside. Press “Cancel” to stop sautéing.

1.   Add the chicken, cream cheese, water, vinegar, chives, garlic powder, onion powder, crushed red pepper flakes, dill, salt, and black pepper to the pot. Turn the pot on Manual, High Pressure for 15 minutes and then do a quick release.

2.   Use tongs to transfer the chicken to a large plate, shred it with 2 forks, and return it back to the pot.

3.   Stir in the cheddar cheese.

4.   Top with the crispy bacon and scallion, and serve.

Macros

Serving size: ¾ cup + 2 tablespoons Calories: 437 Fat: 27.6 Potassium: 390 Net Carbs: 4.3 Carbohydrates: 4.5 Sodium: 420 Fiber: .2 Protein: 41.2

 

↑

baked pesto chicken

 

4 boneless, skinless chicken breasts

•   salt and fresh ground black pepper for seasoning chicken

•   1/2 cup basil pesto (see notes)

•   2 oz. (1/2 cup) grated mozzarella cheese (or more if you like it cheesy!)

Preheat oven to 375F/190C.  cut each chicken breast lengthwise into 2 or 3 pieces.

Spray a 9″ x 12″ (or 8.5″ X 12.5″) baking dish with non-stick spray, then spread 1/4 cup basil pesto over the bottom of the dish. Lay chicken strips over the pesto, then spread 1/4 cup more basil pesto over the chicken. (I used a rubber scraper to spread the pesto in the dish and over the chicken.)

Cover the baking dish with aluminum foil (or use a baking dish with a tight-fitting lid) and bake the chicken for 25-30 minutes, just until chicken is barely firm and cooked through. (Don’t cook too much at this point, or the chicken will be overcooked by the time the cheese is melted and browned.)

When chicken is barely cooked through, remove foil and sprinkle chicken with 1/2 cup grated mozzarella cheese. Put dish back into the oven without foil and cook 5 minutes more, just until cheese is melted. (If your broiler is separate from the oven, start preheating it when you take the chicken out.) After I melted the cheese for 5 minutes I switched my oven to broil and broiled for 5 minutes more, just long enough to get the cheese lightly browned.

 

 

 

 

 

Parmesan Chicken

            4 boneless, skinless chicken breasts

•   3/4 cup mayo (I used full-fat mayo; for South Beach Diet use light mayo.)

•   6 T coarsely-grated Parmesan (For best results, use coarsely-shredded Parmesan or grate your own.)

•   3/4 tsp. poultry seasoning

•   3/4 tsp. garlic powder

•   fresh-ground black pepper to taste

 

 

1.  Directions:

1.   Preheat oven to 375F/190C. Spray a baking dish with non-stick spray, choosing a dish just large enough to hold the chicken.

2.   Trim chicken breasts well, cutting larger ones in half if desired. Put each piece of trimmed chicken inside a small Ziploc bag and pound with a meat mallet (or something heavy), just until the chicken is an even thickness, about 1/2 inch thick. (Don’t pound too hard or too long or the chicken breasts will start to shred apart.) Then cut small shallow crosswise slits going down each chicken breast, being careful not to cut through.

3.   Mix the mayo,poultry seasoning,garlic powder, and black pepper, then stir in the coarsely grated Parmesan. Put chicken breasts into the baking dish and use a rubber scraper to spread the mayo-parmesan coating over the top of each chicken breast, covering the entire surface.

4.   Bake chicken 35-40 minutes, or until the chicken is firm and the top is nicely browned. (There will be some liquid and congealed cheese in the bottom of the baking dish, but just ignore it and move the chicken breasts to a serving platter. Several other places where I spotted similar recipes also mentioned this, so I’m not sure if there is a way to avoid it.)

 

 

 

Oatmeal cookie fat bomb

 

in bowl

½ stick of butter ¼ cup  420  40        0             .5

¼ cup of coconut oil      500  54        0            0

melt in microwave 30 to 50 seconds   

then grind 1 cup of pecans    719       75            14        10

mix in to fat mix

1 tsp of cinnamon

salt  ¼ to 1 /2 t

1 1tsp vanilla ext   12             0          .5           

20 drops of stevia

pour into mold and freeze or fridge until firm.

 

1650    170      14.5     10

PER COOKIE     165 CAL    17g fat             1.4g carbs       1g protein

Almond Joy fat bomb

in sauce pan

¼ cup coconut mild FRM CAN

1 tbsp coconut oil

1 cup of coconut flakes

cook the mixture down a bit

20 drops of stevia

½ tsp of Almond extract

heat to thicken for a while

¼ tsp of Xanthan Gum

stir

line in loaf pan ½ inch thick… on parchment paper

put in fridege to 1 hour to set

cut into little almond joy shapes and place almond on toppings

put in freezer

unsweetened baker’s chocolate

2 oz of chocolate

2 oz of coconut oil

20 drops of stevia

microwave to melt a little.. not too much

pour over almond joys after taken out of freezer

 

 

 

 

 

SLOW COOKER – CRACK CHICKEN

 

•   2 lbs (910 g) boneless, skinless chicken breasts

•   2 slices bacon, chopped

•   2 (8 oz/227 g) blocks cream cheese

•   ½ cup (120 ml) water

•   2 tablespoons apple cider vinegar

•   1 tablespoon dried chives

•   1½ teaspoons garlic powder

•   1½ teaspoons onion powder

•   1 teaspoon crushed red pepper flakes

•   1 teaspoon dried dill

•   ¼ teaspoon salt

•   ¼ teaspoon black pepper

•   ½ cup (2 oz/57 g) shredded cheddar

•   1 scallion, green and white parts, thinly sliced

 

Turn pressure cooker on, press “Sauté”, and wait 2 minutes for the pot to heat up. Add the chopped bacon and cook until crispy. Transfer to a plate and set aside. Press “Cancel” to stop sautéing.

 

Add the chicken, cream cheese, water, vinegar, chives, garlic powder, onion powder, crushed red pepper flakes, dill, salt, and black pepper to the pot. Turn the pot on Manual, High Pressure for 15 minutes and then do a quick release.

 

Use tongs to transfer the chicken to a large plate, shred it with 2 forks, and return it back to the pot.

 

Stir in the cheddar cheese.

 

Top with the crispy bacon and scallion, and serve.

 

Macros

Serving size: ¾ cup + 2 tablespoons Calories: 437 Fat: 27.6 Potassium: 390 Net Carbs: 4.3 Carbohydrates: 4.5 Sodium: 420 Fiber: .2 Protein: 41.2

 

 

 

 

 

SLOW COOKER TUSCAN CHICKEN

 

1

tablespoon butter

1

package (20 oz) boneless skinless chicken breasts

1

jar (15 oz) Alfredo pasta sauce with roasted garlic

1

jar (7 oz) sundried tomato strips, cut into thin strips (about 1/2 cup)

1/4

cup grated Parmesan cheese

1

teaspoon Italian seasoning

1

cup chopped fresh spinach

 

 

In 12-inch nonstick skillet, melt butter over medium-high heat. Add chicken breasts; cook 3 to 5 minutes, turning once, until browned.

 

In 3 1/2- to 4-quart slow cooker, place chicken breasts.

 

In medium bowl, mix Alfredo sauce, sundried tomatoes, Parmesan cheese and Italian seasoning until well mixed. Pour over chicken breasts. Cover; cook on Low heat setting 3 to 4 hours or until chicken is no longer pink in center (165°F). Stir in spinach; cook 5 minutes longer. Serve over linguine, if desired.

 

Per serving – 620 cal  45g fat            12g carb     41g protein

 

 

balsamic chicken thighs

 

            1 teaspoon garlic powder

•   1 teaspoon dried basil

•   1/2 teaspoon salt

•   1/2 teaspoon pepper

•   2 teaspoons dehydrated onion

•   4 garlic cloves minced

•   1 tablespoon extra virgin olive oil

•   1/2 cup balsamic vinegar divided

•   8 chicken thighs boneless, skinless (about 24 ounces)

•   sprinkle of fresh chopped parsley

Instructions

1.   Combine the first five dry spices in a small bowl and spread over chicken on both sides.

2.   Set aside.

3.   Pour olive oil and garlic on the bottom of the crock pot. Pour in 1/4 cup balsamic vinegar.

4.   Place chicken on top.

5.   Sprinkle remaining balsamic vinegar over the chicken.

6.   Cover and cook on high for 3 hours if you have a fairly new slow cooker. If you have an older slow cooker you may need to cook another hour. 

7.   Sprinkle with fresh parsley on top to serve.

 

Per serving: 285 calories, 20 g fat, 4 g carbs, 2 g sugar, 236 mg sodium, 18 g protein.

Parmesan wings (slow cooker )

 

            4 lb Chicken wings (separated into flats and drumettes)

•   1 tsp Sea salt

•   1/4 tsp Black pepper

•   1/2 cup Butter (melted)

•   6 cloves Garlic (minced)

•   1 cup Parmesan cheese (shredded)

•   Green onions or chives (optional, sliced thinly for garnish)

 

1.   Place the chicken wings in the bottom of a slow cooker. Season with sea salt and black pepper.

2.   In a small bowl or saucepan, stir together the melted butter and minced garlic. You can melt it on the stove or in the microwave. If melting on the stove, saute the garlic for about a minute before removing from heat.

3.   Pour the garlic butter mixture evenly over the chicken wings. Stir to coat.

4.   Cook the wings in the slow cooker on High for 3 hours.

5.   Toward the end, preheat the oven to Broil. Line a sheet pan with aluminum foil and grease well. (Wings will probably stick anyway, but it helps.)

6.   Arrange the chicken wings in a single layer on the pan. Broil for about 5 minutes on each side, until crispy and golden.

7.   Remove the garlic chicken wings from the oven. Top with shredded parmesan cheese. Return to the oven for 1-2 minutes, until melted.

8.   Garnish with green onions or chives, if desired.

 

Serving size 5 wing pieces

Calories 426

Fat 34g

Protein 27g

Total Carbs 1g

 

 

 

 

Low Carb Cheese Straws

These low carb cheese straws are an adaption of the classic Southern favorite! Delicately crumbly pastry has a sharp Cheddar flavor and a spicy kick. Cheese straws are traditionally served with cocktails, soups, or salads but they're yummy anytime! Just 1 carb each. 

 

Calories 84 kcal

 

Ingredients

•   1/3 cup sharp Cheddar cheese , grated

•   1 tablespoon butter

•   1 1/2 teaspoons light cream , 1/2 and 1/2

•   1/4 cup almond flour

•   1/2 cup hemp seed , you may be able to substitute ground pork rinds but I have not tried it

•   1/4 teaspoon Tony Chachere's Creole Seasoning , or cayenne + salt to taste -

Instructions

1.   In a food processor cream the cheese and butter together with quick pulses.

2.   Add milk and pulse a couple of times.

3.   Mix the remaining ingredients.

4.   Add to the cheese mixture and pulse until it all comes together.

5.   Chill for 30 minutes.

6.   Preheat the oven to 400F.

7.   Roll the cheese mixture  into an 1/8 inch thick rectangle on a Silpat sheet.

8.   Use a pizza cutter to cut the mixture into 12 "straws" but don't separate.

9.   Bake for 10 minutes.

10.                    Remove from oven and run the pizza cutter gently between the "straws" but don't separate.

11.                    Let cool and then gently separate. These cheese straws are very delicate and will break easily if you are not careful.

12.                    Store in an airtight container at room temperature.

 

 

 Total Fat 7g   Sodium 28mg Potassium 3mg total Carbohydrates 1g 0% Protein 4g

Shrimp Canope’s

Ingredients

•   1-1/2 cups olive oil

•   3/4 cup lemon juice

•   2/3 cup dry white wine (50 50 vinegar and water)

•   1/4 cup Greek seasoning

•   4 garlic cloves, minced

•   1 pound uncooked shrimp (31-40 per pound), peeled and deveined

•   2 large cucumbers

•   1 package (8 ounces) cream cheese, softened

•   Minced fresh parsley

Directions

•   In a large bowl, whisk the first five ingredients until blended. Pour 1-1/2 cups marinade into a large bowl. Add shrimp and stir to coat. Cover and refrigerate 45 minutes.

•   Meanwhile, pour remaining marinade in a 4- or 5-qt. slow cooker. Cook, covered, on high, 45 minutes. Drain shrimp, discarding marinade in bowl. Add shrimp to slow cooker. Cook, covered, on high until shrimp turn pink, about 20 minutes, stirring once; drain.

•   Cut each cucumber into 1/4-in.-thick slices. Scoop out centers, leaving bottoms intact. Pipe cream cheese onto each cucumber slice; top with shrimp and parsley.

•    

1 canape: 68 calories, 6g fat (2g saturated fat), 26mg cholesterol, 139mg sodium, 0g carbohydrate (with vinegar option), 3g protein.

Jalepeno Cheesy Fat bombs

•    

•   3.5 ounces full-fat cream cheese at room temperature, 100 g

•   1/4 cup unsalted butter or ghee at room temperature, 55g/2 oz

•   4 slices no sugar bacon 120 g/4.2 oz

•   1/4 cup grated Gruyère cheese or Cheddar cheese 30 g/1.1 oz

•   2 jalapeño peppers halved, seeded, and finely chopped, 29 g /1 oz

US Customary - Metric

Instructions

•   In a bowl, mash together the cream cheese and butter or ghee, or process in a food processor until smooth.

•   Preheat the oven to 325°F (160°C, or gas mark 3).

•   Line a rimmed baking sheet with parchment paper. Be sure to use a rimmed sheet to contain the bacon fat, as you'll need it for the recipe, too.

•   Lay the bacon slices flat on the parchment, leaving enough space between so they don't overlap.

•   Place the sheet in the preheated oven and cook for 25 to 30 minutes, or until crispy. The exact amount of cooking time depends on the thickness of bacon slices.

•   Remove from the oven and se aside to cool. When cool enough to handle, crumble the bacon into a bowl and set aside.

•   To the cream cheese and butter mixture, add the Gruyère or Cheddar cheese, jalapeños, and bacon grease. Mix well to combine. Refrigerate for 30 minutes to 1 hour, or until set.

•   Divide the mixture into 6 fat bombs and place them on a parchment-lined plate. If serving immediately, roll them in the crumbled bacon until well coated. If serving later, refrigerate without the bacon coating in an airtight container for up to 1 week. Roll the fat bombs in freshly cooked or reheated bacon crumbs just before serving.

 

AIRFRY buffola sauce wings

 

Wings:

•    

•   2 pounds chicken wingettes

•   1 tablespoon olive oil or avocado oil

•   1/2 teaspoon garlic powder

•   1/2 teaspoon salt

•   extra oil for greasing

Buffalo Sauce:

•    

•   1/3 cup hot pepper sauce I used Frank's Red Hot

•   1/4 cup butter ghee for paleo

•   1 tablespoon white vinegar

•   1/8 teaspoon ground chipolte pepper or cayenne pepper

US Customary - Metric

Instructions

Wings:

•   In large bowl, rub olive oil on chicken wings and then sprinkle on the garlic powder and salt.

•   Rub inside of air fryer basket with a little more olive oil, avocado oil, or coconut oil. 

•   Place chicken wings in a single layer in basket.

•   Cook wings at 360°F for 25 minutes.

•   Flip wings over. Then increase temperature to 400°F and cook for 4 more minutes.

Sauce:

•   While wings are cooking in air fryer, combine hot sauce, butter, vinegar, and ground pepper in small pot.

•   Bring sauce to a boil on medium heat while whisking everything together. Remove from heat and set aside.

•   When wings are done, add them to the sauce and coat each piece evenly.

•   Serve with blue cheese dressing and celery.

 

PECAN FUDGE FAT BOMB

 

Ingredients

•   1/2 cup coconut butter

•   1/2 cup cacao butter

•   2 pieces 100% cacao (or 1/4 cup sugar free chocolate chips)

•   2 tablespoons grass fed butter

•   2 tablespoons swerve, golden Lakanto, or keto friendly sweetener of choice

•   1 tablespoon cacao powder

•   1/2 cup chopped pecans

•    

Add pecans to a small pot and toast under low heat for 3-5 minutes, just until lightly golden brown and fragrant. Remove from heat, let cool, and roughly chop. Set aside.

1.   Add remaining ingredients to pot and melt on low heat until smooth. Stir in chopped pecans. Adjust sweetener id needed.  Remove from heat and pour into silicone molds. Place them in the freezer for 1-2 hours or until firm.

Calories: 163

•   Fat: 18g

•   Carbohydrates: 2g

•   Protein: 3g

 

BRAIN BOOSTING CHOCOLATE COCONUT FAT BOMB

 

INGREDIENTS

•   2 cups of Lily’s Chocolate Chips

•   2 cups of coconut butter

•   2 tbsp coconut oil

•   1 scoop Perfect Keto Nootropics

•   1/2 cup shredded coconut

•   1 cup coconut whipping cream

•   1/2 cup Monk Fruit Sweetener

Set out a muffin sheet — place paper muffin liners in tray and set aside.

1.   In a large bowl, add the coconut whipping cream and Monk Fruit Sweetener.

2.   Mix with a hand mixer on high for 30 seconds.

3.   Add in the melted coconut, melted coconut butter, and melted chocolate chips. Mix.

4.   Add in Perfect Keto Nootropics and shredded coconut. Continue mixing.

5.   When fully blended, pour mix evenly into the muffin tray.

6.   Place in the refrigerator to chill for an hour or more.

Calories: 371

•   Fat: 31.1g

•   Carbohydrates: 21.1g (Net Carbs: 9.6g)

•   Fiber: 11.3g

•   Protein: 8.8g

 

ZESTY MICROGREENS FAT BOMB

 

Ingredients

•   1 ½ cups shredded coconut

•   2 scoops Perfect Keto Lemon Microgreens

•   1 tbsp chia seeds

•   ¾ cup coconut oil, room temperature

Instructions

1.   In a mixing bowl, mix together shredded coconut, lemon micros, and chia seeds.

2.   In a microwave-safe bowl, microwave coconut oil until just slightly softened, about 10 seconds.

3.   Add coconut oil to mixing bowl and mix together with electric mixer until all ingredients are well-combined.

4.   Transfer bowl to refrigerator and chill for 10 minutes.

5.   Remove bowl from refrigerator and spoon mixture into silicone mold.

6.   Transfer silicone mold to freezer and freeze until hardened, about 20 minutes.

7.   Pop fat bombs out of silicone mold and enjoy!

Calories: 139

•   Fat: 14.4g

•   Carbohydrates: 2.2g (Net Carbs: 1g)

•   Protein: 0.7g

 

BURGER FAT BOMBS

 

1 lb ground beef

½ tsp garlic powdered

salt

fresh ground black peppercorns

2 tbsp cold butter, cut into 20 pieces

preheat oven to 375

grease mini muffin tin? With cooking spray.

Mix beef with garlic powder, salt and peppercorns

press 1 tbsp of beef into the bottom of each muffin cup

place a piece of butter, then press 1 tbsp of beef over butter

Place cheese on top of meet in each cup and press the remaining beef over the cheese to covering

bake about 15 minutes

 

Ingredients

•   1½ cups pecans or nut of choice

•   ½ cup shredded coconut

•   ¼ cup coconut butter I used homemade toasted coconut butter

•   2 tablespoons pecan butter or nut butter of choice

•   2 tablespoons chia seeds

•   2 tablespoons flax meal

•   2 tablespoons hemp seeds

•   1 date optional - skip to keep keto

•   1 teaspoon vanilla bean ghee OR coconut oil use coconut oil to keep vegan

•   1½ teaspoons cinnamon

•   ½ teaspoon vanilla bean powder or vanilla extract

•   ¼ teaspoon kosher salt

Instructions

1.   In the bowl of a food processor, combine all of the ingredients. Pulse for about 1-2 minutes, until the mixture starts to break down. It will first become powdery and will stick together, but still be crumbly.

2.   Keep processing until the oils start to release a bit and the mixture sticks together easily - just be careful not to over process or you’ll have nut butter.

3.   Use a small cookie scoop (I use this one) or a tablespoon scoop to divide the mixture into equal pieces. Use your hands to roll into balls and place on a plate or baking sheet and place in the fridge to firm up for about 30 minutes.

4.   Store in an airtight container zip-top bag in the refrigerator or freezer.

Calories 121 Calories from Fat 108

% Daily Value*

Total Fat 12g 18%

Total Carbohydrates 3.8g 1%

Dietary Fiber 2.9g 12%

Sugars 0.8g

Protein 2g 4%

* Percent Daily Values are based on a 2000

 

Blueberry Cream Pie Fat Bombs

Ingredients

•   4 oz soft goat cheese

•   1/2 cup fresh blueberries

•   1 cup almond flour

•   1 tsp vanilla extract

•   1/2 cup pecans

•   1/2 tsp stevia

•   1/4 cup unsweetened shredded coconut to roll fat bombs in

Instructions

1.   Process all ingredients in a food processor until well combined.

2.   Roll into 30 small fat bombs.

3.   Pour coconut flakes into a small bowl and lightly roll each fat bomb in the shredded coconut.

 

Calories 48 Calories from Fat 36

 

Total Fat 4g

Saturated Fat 1g 5%

Cholesterol 1mg 0%

Sodium 14mg 1%

Potassium 12mg 0%

Total Carbohydrates 1g

 

Protein 1g 2%

Vitamin A 0.8%

Vitamin C 0.3%

Calcium 1.4%

Iron 1.6%

* Percent Daily Values are based on a 2000 calorie

 

EASIEST FAT BOMB:

 

SUGARFREE JELLO PUDDING – MAKE WITH WHIPPING CREAM

 

Ingredients

•   1 Sugar Free Jello Instant Pudding

•   3 cup Heavy Cream

Instructions

1.   Simply substitute heavy cream for the amount of milk that the pudding normally calls for and mix as usual.

 

 

Fat 258 carbs 20 protein 7

PB and Chocolate Fat Bomb

Ingredients

•   2 tablespoons coconut oil

•   2 tablespoons cocoa powder unsweetened

•   1/2 cup natural peanut butter

•   1/4 cup chia seeds

•   1 teaspoon vanilla essence

•   2 tablespoons xylitol (or your preferred sweetener

•   1/3 cup unsweetened shredded coconut

 

Instructions

1.   Melt Coconut Oil

2.   Put all ingredients "except melted coconut oil and shredded coconut" into a bowl and mix well.

3.   Add melted coconut oil and mix until combined. Place the mixture in the fridge for 30 minutes to allow the chia seeds to soak up the excess liquid and the coconut oil to set.

4.   Spread shredded coconut out onto a flat dinner plate or tray.

5.   Take one heaped tablespoon of the mix and roll it into a ball in the palm of your hand.

6.   Roll the fat bomb around in the shredded coconut until coated and place on a tray lined with baking paper.

7.   When all of the mix has been rolled into fat bombs, place the tray in the refrigerator for 1 hour, or until the balls have firmed up.

8.   When the fat bombs are firm they're ready to eat. Keep them in the fridge (particularly if you live in hot climates), they will keep for a week.

Calories 86 Calories from Fat 63

% Daily Value*

Total Fat 7g 11%

Saturated Fat 3g 15%

Cholesterol 0mg 0%

Sodium 20mg 1%

Potassium 84mg 2%

Total Carbohydrates 3g 1%

Dietary Fiber 2g 8%

Sugars 0g

Protein 2g

 

Caramel Apple Pie Fat Bomb Recipe

Ingredients:

•   2 medium organic green apples, cored and sliced (if you would like to peel them its up to you, I don’t)

•   2 Tbsp coconut oil — where to find

•   1 tsp cinnamon

•   1 can (5.4oz) coconut cream — where to find

•   1/2 cup coconut butter — where to find

•   20 drops english toffee stevia — where to find

•   pinch sea salt

 

In a skillet, saute the apples in the coconut oils until soft

Add the cinnamon and stir to coat

In a high-powered blender, combine the rest of the ingredients and blend on high until liquefied

Pour into silicon molds (go ahead, give it a taste! The “batter” is so tasty!)

Place into the freezer until firm

Pop out of molds and store in a plastic bag in the fridge

Try not to eat them all in one day!

 

 

Apples (2)  fat .3, carbs 44 prot.  .5

coco oil    fat 26

coconut cream   fat 26 carb 80 g  prot 2g

coconut butter fat 165 carb 20 prot. 18

fat = 134, carb 134, prot 21

 

per piece -

Cinnamon bun fat bomb bars

 

Ingredients

•   1/2 cup creamed coconut, cut into chunks

•   1/8 tsp ground cinnamon

•   First Icing:

•   1 tbsp extra virgin coconut oil (not melted)

•   1 tbsp almond butter (or double the coconut oil. Bars in the picture have the coconut oil icing but I prefer the almond butter mixed with coconut oil icing)

•   Second Icing:

•   1 tbsp extra virgin coconut oil or almond butter*I prefer almond butter

•   1/2 tsp ground cinnamon

How to Make Cinnamon Bun Fat Bomb Bars 

1.   Line a dish or a mini loaf pan, muffin pan etc with appropriate liners (i.e. muffin liners).

2.   In a bowl, using your hands, mix the coconut cream and cinnamon. Pat into the dish. Fills 2 mini loaf sections.

3.   First Icing: In another bowl using a whisk, whisk together the coconut oil and almond butter. Spread this over the creamed coconut. Place the bars in the freezer for about 5 minutes or more.

4.   Second Icing: Using a whisk, mix the icing together in a bowl. Drizzle the icing over the bars and either freeze again or consume.

5.   I use a knife to cut my bar into tiny chunks.