February 15 2019

Keto Soup Links

Advertisements
February 10 2019

Keto Blueberry Bread

Homemade Keto Blueberry Bread

Servings: 12

 

Calories: 155kcal

 

Author: Kasey

Ingredients

For the Bread:

  • 6 eggs
  • 9 tablespoons melted butter
  • 3/4 cup fresh blueberries
  • 1/2 teaspoon cinnamon
  • 2 tablespoons sour cream
  • 2/3 cup granulated Swerve can reduce to make the bread less sweet if desired
  •  tsp vanilla
  • 2 tablespoons heavy whipping cream
  • 10 tablespoons coconut flour
  • ½ tsp salt
  •  tsp baking powder

For the Icing:

  • 2 tablespoons powdered Swerve
  • 1 teaspoon butter melted
  • 1 tbsp heavy whipping cream
  • dash of vanilla
  • 1/4 tsp lemon zest

Instructions

  • Preheat oven to 350 degrees and line a regular loaf pan with parchment paper.

  • Melt butter.

  • Beat eggs, swerve, sour cream, heavy whipping cream, vanilla, salt, baking powder, and cinnamon until combined.

  • Add the melted butter to the mixture and beat again until combined.

  • Stir in the coconut flour until thoroughly combined.

  • This part of the instructions has been updated. To keep the blueberries from sinking to the bottom of the pan, spoon a small amount of batter in the loaf pan, then sprinkle a couple of blueberries on top. Continue layering batter then blueberries a couple of times ending with batter on top. This will keep the blueberries spread out and they will not sink to the bottom of the pan. 

  • Bake for 65-75 minutes or until knife inserted in center of bread comes out clean.

  • Allow bread to cool for 5 minutes.

  • For the Icing:

  • Combine all ingredients and whisk until smooth. Can add more heavy whipping cream if needed.

  • Drizzle over warm bread.

Notes

The sugar alcohols from Swerve are not included in the nutritional information. Information is provided as a courtesy based on the exact ingredients that I used. It is always best to calculate your own macros. 

Nutrition

Serving: 12g | Calories: 155kcal | Carbohydrates: 4g | Protein: 3g | Fat: 13g | Saturated Fat: 8g | Cholesterol: 111mg | Sodium: 220mg | Potassium: 100mg | Fiber: 2g | Sugar: 1g | Vitamin A: 9.3% | Vitamin C: 1.1% | Calcium: 4.6% | Iron: 3.3%

Category: keto | LEAVE A COMMENT
February 10 2019

Keto Fat Bombs Information

Here are a few facts about ketogenic fat bombs to help you understand them better:

1. Keto fat bombs are often small

It’s tough to eat too much of these as they are so high in fat, so they take the shape of small balls or mini muffins. Our favorite way of making them is in muffin pan with liner. That way you don’t get your hands dirty when you make the mixture and they’re super easy (and not messy) to take with you to eat on your way to work or to the gym.

2. Fat bombs can be savory or sweet

The majority of the fat bomb recipes tend to be sweet-ish (sweetened with sweeteners like stevia). This is because stevia is a low calorie (and zero-carb) sweetener that also doesn’t cause stomach problems for people unlike many sugar alcohols that are used in low-carb treats. If, however, you dislike using stevia (we know many people dislike the taste of stevia), then feel free to use your own low-carb sweetener of choice when making sweet ketogenic fat bombs. There are also some savory fat bombs (e.g., made with bacon or avocado). Read why Swerve may be a good option.

3. Fat bombs contain lots of healthy fats

As I mentioned earlier, fat bombs contain lots of fat, but on a ketogenic diet (just like on a Paleo diet), eating healthy fats is highly important to lower inflammation in your body. So, most keto fat bombs contain coconut oil or coconut butter as an ingredient. This is also useful from a recipe perspective as coconut oil solidifies when refrigerated thereby making these fat bombs a lot less messy to eat.

4. Fat bombs should be stored in the refrigerator

As I mentioned above, fat bombs contain lots of fat, which is often liquid at room temperature, so make sure to store these delicious treats in the fridge when you’re not eating them. They’ll often last 1-2 weeks in the fridge in an airtight container. You can also freeze them, although it’s best to thaw them a bit before serving as they can get pretty solid.

5. Fat bombs often also contain nuts and seeds

We suggest you try not to consume too much nuts and seeds on a ketogenic diet since the fats in nuts and seeds can become easily oxidized if the recipe requires them to be heated (more about that here) and some nuts and seeds are actually quite high in carbs (check out our table of carb content for nuts and seeds here). Just a quick note about peanuts while we’re on the subject of nuts – peanuts are not nuts so almond butter is used instead of peanut butter in ketogenic recipes (find out more about why peanut butter isn’t ketogenic here).

What Are Ketogenic Fat Bombs, How To Make Keto Fat Bombs in 3 Easy Steps (PLUS 12 Delicious Ketogenic Fat Bomb Recipes) https://ketosummit.com/what-are-keto-fat-bombs-recipes-how-to-make #keto #recipes #fatbombs

There are 3 basic ingredients to every fat bomb recipe:

1. Healthy Fats

For Example: cacao butter, coconut butter, almond butter, coconut oil, coconut milk, coconut cream (solid part of a refrigerated can of coconut milk), ghee (mostly lactose and casein free, especially if you get cultured ghee, so it doesn’t present the same problems as other dairy products), butter (ok if you’re not sensitive to dairy), bacon fat, avocado oil

2. Flavoring

For Example: sugar-free vanilla extract, 100% dark chocolate, cacao powder, salt, peppermint extract, spices, Keto sugars (like erythritol, Swerve, stevia, Truvia)

3. Texture

For Example: cacao nibs, almonds, pecans, walnuts, chia seeds, bacon bits (choose sugar-free)

February 2 2019

Keto Lasagna

"Just Like the Real Thing" Low Carb Keto Lasagna - Peace Love and Low Carb

“Just Like The Real Thing” LASAGNA!!


 

  • Author: Peace Love and Low Carb
  • Prep Time: 30 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 4 Servings

Ingredients

For the “Noodles”:

  • 2 large eggs
  • 4 oz cream cheese, softened
  • 1/4 cup Parmesan cheese, grated
  • 1 1/4 cup mozzarella cheese, shredded
  • 1/4 tsp Italian seasoning
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder

For the Filling:

  • 1 lb ground beef
  • 1 1/2 cups Three Cheese Marinara Sauce, divided (get the recipe here)
  • 3/4 cup mozzarella cheese, shredded
  • 6 tbsp whole milk ricotta cheese
  • 1 tbsp minced onion flakes (I use this brand)
  • 1 tsp dried oregano
  • 1 tsp garlic powder
  • 1 tsp dried basil
  • 1 tsp Italian seasoning

Instructions

For the “Noodles”:

  1. This part will take the longest, so feel free to make the “noodles” the night before and just leave them in the fridge until you are ready for them.
  2. Preheat oven to 375° Line a 9×13 baking dish with parchment paper
  3. In a large mixing bowl, using a hand mixer, cream together cream cheese and eggs.
  4. Next, add Parmesan cheese, Italian seasoning, garlic powder, and onion powder. Mix until all ingredients are well combined.
  5. Using a rubber spatula, fold in mozzarella cheese and mix until well incorporated.
  6. Spread the mixture into the baking dish, forming a nice even layer.
  7. Bake on the middle rack for 20-25 minutes.
  8. When the “noodles” are done baking, cool in the fridge for about 20 minutes and then cut into thirds. This makes three perfectly sized “noodle” layers for an 8.5 X 4.5 X 2.5 loaf pan.

For the Filling:

  1. In a large skillet over medium-high heat, combine ground beef, minced onion, oregano, garlic powder, dried basil and a pinch of salt. Cook until the meat is browned.
  2. Drain excess fat from pan and add ¾ cup marinara sauce to meat. Reduce heat to low and simmer for 10 minutes.

Putting it all together:

  1. Pour ¼ cup marinara sauce into bottom of loaf pan. Top with the first “noodle” layer
  2. Layer a third of the ground beef mixture. Top with ¼ cup mozzarella cheese and 3 tbsp ricotta cheese, and cover with another “noodle” layer. Repeat these steps.
  3. Cover the top “noodle” layer with remaining ground beef, and mozzarella cheese. Sprinkle Italian seasoning over top. Bake for 20 minutes.

Notes

Per Serving – Calories: 486 | Fat: 34g | Protein: 57g | Net Carbs: 9.5g

If you love poems, recipes, health information, quotes, provoking thoughts, laughter, and more, join me and follow along!