Keto Desserts For Dummies book cover

Keto Desserts For Dummies

By: Rami Abrams and Vicky Abrams Published: 04-28-2020

From the bestselling authors of Keto Diet For Dummies

Keto Desserts for Dummies debunks the rumor that you need to give up your favorite sweet treats when you go keto. Rami and Vicky Abrams provide in-depth details on how to maintain the popular low-carb, low-sugar diet while still enjoying delicious desserts and treats. 

Created by the founders of the wildly popular Tasteaholics.com, along with the Total Keto Diet App, Keto Desserts For Dummies explains how to swap out standard baking ingredients, including sugar, flour, and milk, for keto-friendly ones. You’ll maintain the flavor of your favorite desserts while making them compatible with the keto diet.

This handy guide shows you how to:

  • Make delicious desserts while sticking to the keto regimen
  • Choose keto-friendly versions of your favorite desserts so you don't ruin your daily macros
  • Incorporate keto-approved desserts into your overall keto meal plans
Keto Desserts For Dummies includes more than 150 easy-to-follow and tasty recipes sure to make your taste buds light up. All the recipes are designed to be simple and easy to follow, ensuring that anyone can make them, even people new to the keto program.

Articles From Keto Desserts For Dummies

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How to Enjoy Pies on the Keto Diet

Article / Updated 04-21-2021

Pie may be one dessert that you crave on the keto diet but are hesitant to make. After all, a traditional pie does contain a lot of carbs, so you may ask how could you possibly make it keto-friendly?! Fortunately, we include a number of fantastic low-carb pie recipes in this article that are easy to make and taste delicious. These range from fruit pies to decadent chocolate creations and all of them can fit into your macros. Baking perfect pies The idea of a fresh pie baking in the oven is something that makes almost anyone excited for dessert. In fact, one of the best smells in the world is that of a freshly baked pie — it just makes a home seem welcoming and shows how much love you have put into baking. These keto pies in this section give you all of those feelings and more We have perfected keto pie crusts, giving you a few different crusts that you can enjoy. Although our pie fillings are also amazing, keep the crust recipes in mind and fill them with any keto friendly filling you want. There are many ways to bake a perfect pie and low-carb restrictions won’t stop you from enjoying a fresh, oven-baked tradition. Chocolate Cream Pie Prep time: 15 minutes Cook time: 25 minutes Yield: 10 servings Ingredients 2 cups almond flour 1/2 teaspoon sea salt 2 tablespoons granular erythritol 2 tablespoons coconut oil 1 tablespoon gelatin 1/4 cup warm water 2 tablespoons boiling water One 15-ounce can unsweetened coconut cream 3 egg yolks 1/2 cup granular erythritol 1/2 tablespoon xanthan gum 1/4 cup finely chopped baking chocolate 1/4 teaspoon vanilla extract One 15-ounce can unsweetened coconut cream 1 teaspoon gelatin 2 tablespoons warm water 2 tablespoons powdered erythritol 1 teaspoon vanilla extract 1/4 teaspoon sea salt Directions Preheat your oven to 350 degrees F. Make the pie crust by placing the almond flour, 1/2 tsp sea salt, 2 tablespoons granular erythritol, and coconut oil in a food processor. In a separate small bowl combine the 1 tablespoon of gelatin with 1/4 cup warm water and let sit to bloom for 5 minutes. Add 2 tablespoons boiling water to the gelatin and whisk to melt. Pour the hot liquid gelatin mix into the food processor and pulse until a smooth dough forms. Remove the dough and place on a silicone baking mat. Place a piece of parchment paper over the top of the dough and use a rolling pin to flatten the dough, rolling it between the parchment and the silicone mat. Then flip the dough into a 9-inch pie pan. Bake the crust in the preheated oven for about 15 minutes or until it has turned a nice golden brown. Make the chocolate filling by placing the coconut cream in a small saucepan. Heat over medium until slightly simmering. Place the egg yolks in a medium bowl and whisk. Slowly whisk in the hot coconut milk. Pour the mixture back into the sauce pan, add the 1/2 cup granular erythritol and xanthan gum. Heat the mixture over low, whisking constantly until it has thickened slightly. Remove from the heat and add the chocolate and vanilla extract. Whisk until the chocolate is melted and combined well. Pour the chocolate mix into the baked pie crust and then place a piece of plastic wrap on top of the chocolate filling and move the pie to the fridge to cool completely. To make the cream topping, begin by placing the 1 teaspoon gelatin in a small bowl with 2 tablespoons warm water and let sit for 5 minutes. Microwave for 10 seconds to melt. Place can of coconut milk in a chilled mixing bowl and whip until fluffy. Add the melted gelatin, powdered erythritol, vanilla extract, and 1/4 tsp sea salt and whip until soft peaks form. Spread the whipped cream over the top of the completely cooled chocolate pie. Slice and serve or store in the fridge for up to two days. Per serving: Calories 362; Fat 35 g; Cholesterol 55 mg; Sodium 185 mg; Carbohydrates 24 g (Dietary Fiber 4 g, Sugar Alcohol 15 g); Net Carbohydrates 5 g; Protein 8 g. Say goodbye to white flour The main ingredient in every single crust in pie recipes that aren’t keto is likely to be all-purpose white flour. Even the crusts that involve cookies are graham crackers, which are based on white flour. As a keto dieter, you know that white flour is off-limits, but it’s not something you can just eliminate — you also need to find a great keto replacement. To make perfect pies, you need to find a new flour to make a delicious pie crust, and the following are great options: Almond flour: Almond flour is fantastic for pie crusts. You can easily replace white flour in any pie crust recipe with an equal amount of finely ground almond flour. Almond flour contains many beneficial nutrients and healthy fats, making it an excellent addition to a low-carb diet. The flour also is nice and fluffy, which is perfect for a flaky pie crust. Pie crust can be a little dense when baking it (which is usually the texture of almond-flour-based baked goods). Almond flour is a pie’s best friend. Coconut flour: Coconut flour, which is made by grinding the dried pulp of a coconut, works wonderfully in pie crust and has a subtle flavor. If you bake a crust with coconut flour, you probably won’t taste the coconut at all, because the pie filling will easily overpower it. Coconut flour is incredibly absorbent, so you’ll need to add additional liquid (eggs pair well here). Depending on the effect you’re going for, you may want to consider using half the amount of coconut flour and replacing the other half with almond flour. Sugar-free cookies: Lots of pies use cookies or graham crackers mixed with melted butter to create a quick and easy crumbly crust. You can make keto cookie crumbs by crushing the cookies in a food processor until tiny crumbs form. Then, use these carb-free cookie crumbs as you would use graham cracker crumbs. Any kind of cookie will do, so feel free to use your favorite. Lemon Curd Pie Prep time: 20 minutes Cook time: 35 minutes Yield: 10 servings Ingredients 2 cups almond flour 1/2 teaspoon sea salt 2 tablespoons powdered erythritol 2 tablespoons coconut oil 1 tablespoon gelatin 1/4 cup warm water 2 tablespoons boiling water 1 cup coconut cream 4 egg yolks 1/2 cup lemon juice 1 tablespoon lemon zest 1/4 cup butter 1 teaspoon vanilla extract 1/4 teaspoon xanthan gum 1/2 cup powdered erythritol 1 cup sour cream Directions Preheat your oven to 350 degrees F. Make the pie crust by placing the almond flour, 1/2 tsp sea salt, 2 tablespoons powdered erythritol, and coconut oil in a food processor. In a separate small bowl combine the 1 tablespoon gelatin with 1/4 cup warm water and let sit to bloom for 5 minutes. Add 2 tablespoons boiling water to the gelatin and whisk to melt. Pour the hot liquid gelatin mix into the food processor and pulse until a smooth dough forms. Remove the dough and place on a silicone baking mat. Place a piece of parchment paper over the top of the dough and use a rolling pin to flatten the dough, rolling it between the parchment and the silicone mat. Remove the parchment from the top of the dough and then flip the dough into a 9-inch pie pan, peeling the silicone mat off the dough after it’s in the pie pan. Bake the crust in the preheated oven for about 15 minutes or until it has turned a nice golden brown. To make the filling, combine the coconut cream, egg yolks, lemon juice, and lemon zest in a large saucepan. Whisk the mix over medium heat until it begins to thicken. Remove the pan from the heat and add the butter and vanilla extract to the mix and stir well, letting the butter melt and blend in. Sprinkle the xanthan gum over the top of the mix and whisk in as well. Add the powdered erythritol and whisk again. Add the sour cream, whisking well to mix in completely and then pour the filling into the baked pie shell. Place the pie in the fridge to cool completely and then serve with your favorite keto whipped cream or enjoy as is. Per serving: Calories 314; Fat 30 g; Cholesterol 98 mg; Sodium 124 mg; Carbohydrates 19 g (Dietary Fiber 2 g, Sugar Alcohol 12 g); Net Carbohydrates 4.4 g; Protein 8 g. Strawberry Cream Pie Prep time: 20 minutes Cook time: 15 minutes Yield: 10 servings Ingredients 2 cups almond flour 1/2 teaspoon sea salt 2 tablespoons powdered erythritol 2 tablespoons coconut oil 1 tablespoon gelatin 1/4 cup warm water 2 tablespoons boiling water 1-1/2 ounces freeze-dried strawberries 1/2 cup powdered erythritol 1/4 teaspoon sea salt 1 cup plain Greek yogurt 1 tablespoon lemon juice 1 teaspoon vanilla extract 1 cup heavy whipping cream Directions Preheat your oven to 350 degrees F. Make the pie crust by placing the almond flour, 1/2 tsp sea salt, 2 tablespoons powdered erythritol, and coconut oil in a food processor. In a separate small bowl combine the 1 tablespoon of gelatin with 1/4 cup warm water and let sit to bloom for 5 minutes. Add 2 tablespoons boiling water to the gelatin and whisk to melt. Pour the hot liquid gelatin mix into the food processor and pulse until a smooth dough forms. Remove the dough and place on a silicone baking mat. Place a piece of parchment paper over the top of the dough and use a rolling pin to flatten the dough, rolling it between the parchment and the silicone mat. Remove the parchment from the top of the dough and then flip the dough into a 9-inch pie pan, peeling the silicone mat off the dough after it’s in the pie pan. Bake the crust in the preheated oven for about 15 minutes or until it has turned a nice golden brown. To make the filling, place the freeze-dried strawberries in a food processor and pulse until they’re completely powdered. Add the powdered erythritol and sea salt and pulse again. Add the Greek yogurt, lemon juice, and vanilla extract to the food processor and mix until combined. In a large bowl, whip the heavy whipping cream until stiff peaks form. Fold half of the whipped cream into the strawberry mix and then pour into the baked pie shell, smoothing evenly. Top the pie with the remaining whipped cream and serve. Store in the fridge for up to one day (best when enjoyed within the same day). Per serving: Calories 186; Fat 14 g; Cholesterol 2 mg; Sodium 162 mg; Carbohydrates 21 g (Dietary Fiber 2 g, Sugar Alcohol 12 g); Net Carbohydrates 6.3 g; Protein 7 g. French Silk Pie Prep time: 2 hours 30 minutes Cook time: 15 minutes Yield: 10 servings Ingredients 2 cups almond flour 1/2 teaspoon sea salt 2 tablespoons powdered erythritol 2 tablespoons coconut oil 1 tablespoon gelatin 1/4 cup warm water 2 tablespoons boiling water 2/3 cup canned coconut milk, unsweetened, full fat 8 teaspoons unsweetened cocoa powder 5 tablespoons powdered erythritol 1/2 ripe avocado 1/4 teaspoon vanilla extract 1/4 teaspoon sea salt 1 cup heavy whipping cream 2 tablespoons powdered erythritol Directions Preheat your oven to 350 degrees F. Make the pie crust by placing the almond flour, 1/2 tsp sea salt, 2 tablespoons powdered erythritol, and coconut oil in a food processor. In a separate small bowl combine the 1 tablespoon of gelatin with 1/4 cup warm water and let sit to bloom for 5 minutes. Add 2 tablespoons boiling water to the gelatin and whisk to melt. Pour the hot liquid gelatin mix into the food processor and pulse until a smooth dough forms. Remove the dough and place on a silicone baking mat. Place a piece of parchment paper over the top of the dough and use a rolling pin to flatten the dough, rolling it between the parchment and the silicone mat. Remove the parchment from the top of the dough and then flip the dough into a 9-inch pie pan, peeling the silicone mat off the dough after it’s in the pie pan. Bake the crust in the preheated oven for about 15 minutes or until it has turned a nice golden brown. To make the filling, place all the ingredients into a large bowl. Blend together with an immersion blender until completely smooth. Pour the chocolate filling into the baked pie crust and place in the fridge for at least 2 hours to chill. Whip the heavy whipping cream in a large bowl until stiff peaks form. Add the 2 tablespoons powdered erythritol and beat again. Spread the whipped cream over the chocolate cream pie and serve. Per serving: Calories 302; Fat 29 g; Cholesterol 33 mg; Sodium 164 mg; Carbohydrates 18 g (Dietary Fiber 4 g, Sugar Alcohol 11 g); Net Carbohydrates 3.5 g; Protein 7 g. Embracing No-Bake Pies No-bake pie filling works wonderfully for keto pies because they’re primarily cream based. This cream filling is set using gelatin or a baked egg yolk mixture. You can get a lot of flavor into this type of filling with very little effort. No-bake pies are incredibly versatile, enabling you to make a keto fruit-flavored pie, something chocolatey, or a delicious, nutty concoction. Many no-bake pies are frozen, creating the perfect warm-weather treat. No matter what kind of no-bake pie you make, having a dessert that is ready to eat without ever turning on the oven is simply amazing. These recipes are a few examples that require zero cooking time. Peanut Butter Pie Prep time: 20 minutes Cook time: 0 minutes Yield: 12 servings Ingredients 4 cups walnuts 1/4 cup butter, melted 2 tablespoons powdered erythritol 1/4 teaspoon salt 1/2 teaspoon vanilla extract 2 tablespoon unsweetened cocoa powder 3/4 cup unsweetened, smooth peanut butter 1/2 cup cream cheese 1/3 cup powdered erythritol 1 teaspoon vanilla extract 1-1/4 cup heavy whipping cream Directions Place the walnuts in a food processor and pulse until they’re fine crumbs. Add the butter and 2 tablespoons powdered erythritol, salt, vanilla extract, and cocoa powder to the food processor and pulse again until a dough forms. Place the crust mix into a pie tin and press into the bottom of the pan and up the sides. Place the pie crust in the freezer while you make the filling. In the bowl of a stand mixer, beat the peanut butter, cream cheese, and 1/3 cup powdered erythritol until smooth and light. Add the vanilla extract and 1/4 cup of the heavy whipping cream to the bowl and beat again until the filling has the consistency of frosting. In a separate bowl, whip the remaining heavy whipping cream until stiff. Fold the heavy whipping cream together with the peanut butter mix and then transfer to the prepared pie crust, spreading the filling smooth. Place the pie in the freezer for at least one hour. Slice and serve. Per serving: Calories 322; Fat 31 g; Cholesterol 55 mg; Sodium 107 mg; Carbohydrates 13 g (Dietary Fiber 2 g, Sugar Alcohol 7 g); Net Carbohydrates 4 g; Protein 7 g. Grasshopper Mousse Pie Something about the hint of mint and the aerated mousse makes this Grasshopper Mousse Pie rich yet light at the same time. Prep time: 20 minutes Cook time: 10 minutes Yield: 12 servings Ingredients 4 cups walnuts 1/4 cup butter, melted 2 tablespoons powdered erythritol 1/4 teaspoon salt 1/2 teaspoon vanilla extract 2 tablespoons unsweetened cocoa powder 2-1/2 cups heavy whipping cream 1/2 cup fresh mint, chopped 2 teaspoons gelatin 3 tablespoons warm water 4 egg yolks 1/2 cup powdered erythritol 1/2 teaspoon peppermint extract Directions Place the walnuts in a food processor and pulse until they’re fine crumbs. Add the butter and 2 tablespoons powdered erythritol, salt, vanilla extract, and cocoa powder to the food processor and pulse again until a dough forms. Place the crust mix into a pie tin and press into the bottom of the pan and up the sides. Place the pie crust in the freezer while you make the filling. Place 1-1/2 cups heavy whipping cream and the fresh mint in a small saucepan and bring to a boil. Turn off the heat, cover, and set aside to steep for 30 minutes. Strain the mint leaves from the cream, discarding them. In a clean saucepan, combine the gelatin and warm water and let sit for 4 minutes to gel. Add the heavy whipping cream to the pot with the gelatin and whisk. Heat over medium, whisking constantly until the gelatin is fully dissolved. In a medium bowl, whisk the yolks together with the powdered erythritol. Slowly whisk in the heavy whipping cream mixture and then transfer the yolk and cream mix back into the saucepan. Heat over low heat, whisking constantly, until the mixture reaches 160 degrees F on a candy thermometer. Remove from the heat, add the peppermint extract, cover, and refrigerate for about 1 hour. Whip the remaining heavy whipping cream in a large bowl until stiff peaks form. Fold the whipped cream into the mint mix and the pour into the prepared pie crust. Spread evenly and serve while cool. Per serving: Calories 289; Fat 30 g; Cholesterol 140 mg; Sodium 65 mg; Carbohydrates 14 g (Dietary Fiber 1 g, Sugar Alcohol 10 g); Net Carbohydrates 2.6 g; Protein 4 g. No-Bake Cheesecake Pie Prep time: 3 hours Cook time: 0 minutes Yield: 10 servings Ingredients 1-1/2 cups finely ground almond flour 1/4 cup powdered erythritol 1/4 cup butter, melted 1-1/2 cups cream cheese, softened 2 tablespoons sour cream 2 tablespoons lemon juice 3/4 cups powdered erythritol 1 tablespoon gelatin 2 tablespoons warm water 1/2 cup heavy whipping cream Directions Make the pie crust by mixing the almond flour, 1/4 cup powdered erythritol, and melted butter together until crumbly. Press the mix into the bottom of a 9-inch pie pan and up the sides. Place in the fridge to firm. To make the cheesecake filling, beat the cream cheese, sour cream, lemon juice, and 3/4 cup powdered erythritol together until smooth. In a separate bowl, combine the gelatin with 2 tablespoons water and let sit for 1 minute. Microwave the mix for 25 seconds, melting the gelatin completely. Stir the melted gelatin into the cream cheese mix. In a separate large bowl, whip the heavy whipping cream until stiff peaks form. Fold the whipped cream into the cream cheese mix and then spread the filling into the chilled pie crust. Place in the fridge for at least 2 hours to firm. Slice and serve. Per serving: Calories 307; Fat 30 g; Cholesterol 68 mg; Sodium 135 mg; Carbohydrates 25 g (Dietary Fiber 2 g, Sugar Alcohol 19 g); Net Carbohydrates 3.6 g; Protein 7 g. Coconut Cream Pie Prep time: 45 minutes Cook time: 0 minutes Yield: 10 servings Ingredients 1-1/2 cups finely ground almond flour 1/4 cup powdered erythritol 1/4 cup butter, melted 2 cups heavy whipping cream 2 eggs plus one egg yolk 1/3 cup powdered erythritol 2 tablespoons cold, butter 1 teaspoon coconut extract 1/4 teaspoon liquid stevia 1/4 teaspoon xanthan gum 1-1/2 cups shredded, unsweetened coconut flakes One 15-ounce can coconut milk, full fat, chilled 3 tablespoons powdered erythritol Directions Make the pie crust by mixing the almond flour, 1/4 cup powdered erythritol, and melted butter together until crumbly. Press the mix into the bottom of a pie pan and up the sides. Place in the fridge to firm. To make the coconut filling, place the heavy whipping cream in a small saucepan and bringing to a boil. Meanwhile, whisk the eggs, egg yolk, and granular erythritol in a medium bowl. Slowly whisk the hot cream into the egg mix. Transfer the egg and heavy whipping cream mix back into the small saucepan and heat over low heat, stirring constantly, for another 4 to 5 minutes or until the mix begins to thicken slightly. Remove the pan from the heat and stir in the butter, coconut extract, and liquid stevia. Sprinkle the xanthan gum over the mix and then whisk quickly to blend in well. Stir in 1 cup of the coconut flakes and then pour the coconut cream into the prepared pie crust, cover, and place in the fridge to chill for at least an hour. Toast the remaining coconut until golden brown. Make the topping by whisking the chilled coconut milk well until stiff peaks form. Add the powdered erythritol to the cream and whip again. Spread the coconut whipped cream over the coconut pie and then sprinkle with the toasted coconut. Slice and serve. Per serving: Calories 458; Fat 46 g; Cholesterol 144 mg; Sodium 52 mg; Carbohydrates 22 g (Dietary Fiber 2 g, Sugar Alcohol 15 g); Net Carbohydrates 4.6 g; Protein 7 g. In Step 2, constantly stir the mixture so as not to cook the eggs.

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Keto Desserts For Dummies Cheat Sheet

Cheat Sheet / Updated 03-14-2021

When going from a high-carb diet to a low-carb one like the Ketogenic Diet, you’ll experience a pretty substantial shift in your mind-set, your ingredients, and even some of your cooking and baking techniques. Sometimes you may be tempted to cut out entire parts of the meal (such as dessert), but that isn’t a great long-term approach. Everything you do on keto should be sustainable: whether you choose to stick with it for years is entirely up to you, but the way you eat should be healthy enough to keep you going for that long.

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Chocolate-Covered Strawberries the Keto Way

Step by Step / Updated 05-13-2020

The keto diet is a sustainable lifestyle choice, incorporating all elements of a meal, including dessert. That concept may seem ironic because the one thing most people know about keto is that you have to avoid sugar. When you change your eating style, however, you also change how you cook. Strawberries contain a lot of water and very few carbs. They also have high quantities of fiber, as well as lots of vitamins and minerals such as vitamin C, manganese, and potassium. Many holiday desserts revolve around this delicious, keto-approved fruit, and Chocolate-Covered Strawberries are very romantic. Prep time: 10 minutes Cook time: 1 minute Yield: 14 strawberries Per serving: Calories 42; Fat 4 g; Cholesterol 0 mg; Sodium 1 mg; Carbohydrates 5 g (Dietary Fiber 2 g, Sugar Alcohol 1 g); Net Carbohydrates 1.5 g; Protein .5 g.

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Add Dump and Slow Cooker Cakes to Your Keto Repertoire

Article / Updated 05-01-2020

This article gives you a keto dump cake recipe and a couple keto slow cooker cake recipes. Dump cakes are named quite appropriately because they involve dumping all the ingredients in a bowl, mixing them quickly, and then immediately baking the finished product. These recipes are simple and never involve creaming butter, folding ingredients, or sifting. In other words, all of the difficult steps are eliminated. Dump cakes tend to be super moist and dense, which means that just a little will fill you up. Slow cooker cakes are just as easy to put together as dump cakes, often requiring little more than mixing the ingredients until smooth. These desserts are baked inside a slow cooker with low, steady heat. To prevent the cakes from drying out, slow cooker cakes often have a flavorful liquid poured over the top, which absorbs into the cake as it bakes, keeping it moist. Choose a slow cooker cake when you want to bake a cake without the hassle of turning on the oven; simply mix the ingredients, set the timer on the slow cooker, and come back a few hours later to a perfect cake. Pumpkin Dump Cake Prep time: 10 minutes Cook time: 40 minutes Yield: 12 servings Ingredients 1/4 cup heavy whipping cream 1/2 cup whole milk One 15-ounce can pumpkin puree 3 eggs 1/2 cup granular erythritol 2 teaspoons vanilla extract 1 tablespoon pumpkin pie spice 1 cup almond flour 1/3 cup coconut flour 1/2 cup granular erythritol 2 teaspoons cinnamon 1/2 cup butter, melted Directions Preheat your oven to 350 degrees F and grease a 9x13 inch cake pan or casserole pan. In a large bowl, mix the heavy whipping cream, whole milk, pumpkin puree, eggs, 1/2 cup granular erythritol, vanilla extract, and pumpkin pie spice. Stir until smooth. Pour the mixture into the prepared pan. In a separate bowl, mix the almond flour, coconut flour, 1/2 cup granular erythritol, and cinnamon together. Sprinkle the mix over the pumpkin mix in the pan. Drizzle the melted butter over the entire cake pan as evenly as possible. Bake in the preheated oven for about 40 minutes or until the center is firm to the touch. Let the cake cool and then slice and serve. Per serving: Calories 197; Fat 16 g; Cholesterol 81 mg; Sodium 36 mg; Carbohydrates 24 g (Dietary Fiber 3 g, Sugar Alcohol 16 g); Net Carbohydrates 5.1 g; Protein 5 g. Slow Cooker Lava Cake Prep time: 15 minutes Cook time: 2 hours Yield: 6 servings Ingredients 1/2 cup heavy whipping cream 4 eggs 3/4 cup canned, full fat coconut milk 1 teaspoon vanilla extract 1/4 cup butter, melted 1 cup finely ground almond flour 1/4 cup unsweetened cocoa powder 4 tablespoons granular erythritol 2 teaspoons baking powder 1/4 teaspoon sea salt 1/2 cup unsweetened dark chocolate chips 1/2 cup water 2 tablespoons unsweetened cocoa powder 1 tablespoon granular erythritol Directions Grease the ceramic insert of your slow cooker. In a large bowl, combine the heavy whipping cream, eggs, coconut milk, vanilla extract, and melted butter. Add the almond flour, cocoa powder, 4 tablespoons granular erythritol, baking powder, and salt and stir until a thick batter forms. Pour the batter into the slow cooker bowl and spread to smooth. Sprinkle the dark chocolate chips over the top of the batter. In a small bowl, combine the water, 2 tablespoons cocoa powder, and 1 tablespoon granular erythritol. Heat the mix for about 30 seconds in the microwave to dissolve the sweetener. Pour the water mix over the top of the cake batter and then cover the slow cooker and bake on the low setting for 2 hours. Let cool slightly before slicing and serving Per serving: Calories 372; Fat 34 g; Cholesterol 189 mg; Sodium 262 mg; Carbohydrates 27 g (Dietary Fiber 8 g, Sugar Alcohol 13 g); Net Carbohydrates 6.3 g; Protein 11 g. The cake is done and ready to enjoy when the top is shiny and fudge like. Lemon Coconut Slow Cooker Cake Prep time: 10 minutes Cook time: 3 hours Yield: 8 servings Ingredients 1-1/2 cups almond flour 1/2 cup coconut flour 3 tablespoons granular erythritol 2 teaspoons baking powder 1/2 teaspoon xanthan gum 1/2 cup coconut oil, melted 1/2 cup heavy whipping cream 2 tablespoons lemon juice 2 teaspoon lemon zest 2 eggs 3 tablespoons granular erythritol 1/2 cup hot water 2 tablespoons butter 2 tablespoons lemon juice Directions In a medium bowl, whisk together the almond flour, coconut flour, 3 tablespoons granular erythritol, baking powder, and xanthan gum. Add the melted coconut oil, heavy whipping cream, 2 tablespoons lemon juice, lemon zest, and eggs to the dry ingredients and mix well to form a smooth batter. Spread the batter into your slow cooker insert. In a small bowl, combine the remaining 3 tablespoons granular erythritol, hot water, butter, and 2 tablespoons lemon juice. Stir to melt the butter and then pour the mix over the cake batter in the slow cooker. Cover the slow cooker and bake on the high setting for 2 to 3 hours or until a toothpick comes out of the center of the cake cleanly. Serve warm. Per serving: Calories 369; Fat 35 g; Cholesterol 81 mg; Sodium 133 mg; Carbohydrates 19 g (Dietary Fiber 5 g, Sugar Alcohol 9 g); Net Carbohydrates 4.6 g; Protein 8 g.

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How to Bake Keto Mug Cakes

Article / Updated 05-01-2020

A quick freshly baked cake can be a lifesaver, especially if you need to make a tasty treat in a hurry. The keto-friendly recipes in this article are so easy and help you keep you on track with keto. Mug cakes are individually sized cakes that are fast and simple, enabling you to satisfy your cake craving every single night if you want. Most mug cakes are made by mixing all the ingredients inside a mug, which is then baked in the microwave for 1 to 2 minutes, allowing you to enjoy a fresh, hot cake with minimal effort. Because these cakes are cooked so quickly at such a high temperature, letting them cool for a minute or two before you take a bite is a smart idea. These little cakes are also a perfect way to make sure you control your portions and stick to your macros. Check out these easy recipes to give you your cake fix. Vanilla Mug Cake Prep time: 2 minutes Cook time: 2 minutes Yield: 1 serving Ingredients 1 tablespoon coconut oil, melted 1/4 cup unsweetened almond milk 1/2 teaspoon vanilla extract 1/4 cup finely ground almond flour 1 tablespoon coconut flour 1/2 teaspoon baking powder 1/8 teaspoon salt 1 egg 5-1/2 teaspoons powdered erythritol Directions Spray a microwave-safe mug with cooking spray and then mix the melted coconut oil, almond milk, and vanilla extract in the mug. Add all the remaining ingredients to the mug and stir until nicely blended. Spread the top so that it’s level and then place in the microwave for 2 minutes. Let cool for 1 minute, dust with a tiny bit of powdered erythritol or one fresh berry for a garnish, and then enjoy while still warm. Per serving: Calories 402; Fat 34 g; Cholesterol 212 mg; Sodium 559 mg; Carbohydrates 33 g (Dietary Fiber 6 g, Sugar Alcohol 22 g); Net Carbohydrates 5.5 g; Protein 14 g. After you mix all the ingredients in Step 1, the batter should be smooth and thick. Chocolate Chip Mug Cake Prep time: 5 minutes Cook time: 2 minutes Yield: 1 serving Ingredients 3 tablespoons almond flour 2 tablespoons powdered erythritol 1 tablespoon unsweetened cocoa powder 1/4 teaspoon baking soda 1/4 teaspoon vanilla extract 1-1/2 tablespoon unsweetened dark chocolate chips 1 egg 1 tablespoon butter, melted 2 tablespoon heavy whipping cream Directions Place all of the dry ingredients, including the chocolate chips, into a large microwave-safe mug that you’ve sprayed with cooking spray. Whisk together with a fork. Add the wet ingredients and stir together until the batter is smooth. Microwave for 90 seconds or until the top of the cake is firm. Let cool for a minute, top with a few extra chocolate chips, and then enjoy. Per serving: Calories 436; Fat 41 g; Cholesterol 283 mg; Sodium 399 mg; Carbohydrates 36 g (Dietary Fiber 6 g, Sugar Alcohol 25 g); Net Carbohydrates 5.1 g; Protein 13 g. Making mug cakes unique After you’ve tried a few of the mug cake recipes in this article, you may be wondering how you can make them even more delicious and suited for your personal tastes. One easy way to switch things up is to change the extracts used in the recipe. For example, the Vanilla Mug Cake uses vanilla extract, but you can easily replace this with almond extract to get a tasty, almond-flavored cake. There are so many different kinds of extracts on the market, almost all of which will add no carbohydrates to the recipes. You can also try using different flours in each mug cake recipe. A hazelnut flour, for example, would be a good substitute for an almond flour. Keep in mind that using different flours will alter the texture of the cake and change the nutritional information we have listed. However, as long as you use keto-approved flour varieties, you should be able to come up with some interesting new mug cakes that stick to your diet. Berry Lemon Mug Cake Prep time: 5 minutes Cook time: 2 minute Yield: 1 serving Ingredients 1-1/2 tablespoon butter, melted 2 tablespoons granular erythritol 1/4 teaspoon vanilla extract 1/4 teaspoon lemon extract 3 tablespoons heavy whipping cream 4 tablespoons almond flour 1/2 teaspoon baking powder 1/2 teaspoon lemon zest 5 blueberries 3 raspberries Directions In a small bowl, combine the butter and granular erythritol until smooth. Stir in the vanilla extract, lemon extract, lemon zest and heavy whipping cream. Add the almond flour, baking powder, and lemon zest, and mix until the batter is smooth. Gently fold in the berries and then pour the batter into a greased, large, microwave-safe bowl. Microwave for 2 minutes and then let cool for 1 minute. Flip the cake out of the mug and onto a plate to show the beautiful berries and then enjoy! Per serving: Calories 486; Fat 48 g; Cholesterol 107 mg; Sodium 202 mg; Carbohydrates 33 g (Dietary Fiber 4 g, Sugar Alcohol 24 g); Net Carbohydrates 5.7 g; Protein 8 g. Peanut Butter Chocolate Mug Cake Prep time: 5 minutes Cook time: 1 minute Yield: 2 servings Ingredients 2 tablespoons almond flour 1 teaspoon unsweetened cocoa powder 2 teaspoon granular erythritol 1/4 teaspoon baking powder 2 eggs 1 tablespoon smooth peanut butter, unsweetened 1 tablespoon butter, melted 1/2 teaspoon vanilla extract Directions In a small bowl, mix together the almond flour, unsweetened cocoa powder, granular erythritol, and baking powder. In a separate bowl, whisk together the eggs, peanut butter, melted butter, and vanilla extract until smooth. Blend the wet and dry ingredient mixes together to make a smooth batter. Pour the batter into two greased microwave-safe mugs, dividing the batter evenly. Microwave the cakes, one at a time, for a minute. Let the cake cool for a minute and garnish with a few extra chocolate chips before enjoying. Per serving: Calories 216; Fat 18 g; Cholesterol 227 mg; Sodium 151 mg; Carbohydrates 8 g (Dietary Fiber 1.5 g, Sugar Alcohol 4 g); Net Carbohydrates 3 g; Protein 10 g. Coconut Mug Cake Prep time: 5 minutes Cook time: 2 minutes Yield: 1 serving Ingredients 2 tablespoons coconut flour 1-1/2 teaspoon powdered erythritol 1/4 teaspoon baking powder 1 pinch sea salt 1 tablespoon coconut oil, melted 1 egg 2 tablespoons canned coconut milk, full fat 1 tablespoon shredded coconut, toasted Directions Place all of the ingredients into a large, microwave-safe bowl. Whisk the mixture together well using a fork. Pour the batter into a large, greased, microwave-safe mug. Bake the cake in the microwave for about 90 seconds or until the top is firm. Remove the cake from the microwave and let cool for a minute. Sprinkle with a little toasted coconut as a garnish, if desired. Enjoy while warm plain or with homemade keto whipped cream. Per serving: Calories 299; Fat 25 g; Cholesterol 212 mg; Sodium 443 mg; Carbohydrates 20 g (Dietary Fiber 6 g, Sugar Alcohol 10 g); Net Carbohydrates 4.5 g; Protein 9 g. When mixing all the ingredients in Step 1, make sure the batter is smooth. After you remove the cake from the microwave in Step 2, the center of the cake may slightly sink. Use your oven to bake your mug cake If you love the idea of mug cakes but are hesitant to bake in the microwave, the oven is a perfectly acceptable replacement. Make sure your mug is oven safe (most ceramic mugs are, but check the bottom of the cup to be sure) and then bake the cake in an oven that’s been preheated to 350 degrees Fahrenheit for 10 to 15 minutes. The top of the cake will be firm after it’s fully baked. If you double, triple, or even quadruple a mug cake recipe, dividing the batter into multiple mugs, you can bake them all at once. Making a fresh, warm, keto cake has never been easier. Almond Butter Mug Cake Prep time: 4 minutes Cook time: 1 minute Yield: 1 serving Ingredients 2- 1/2 tablespoons smooth, unsweetened almond butter 1 tablespoon granular erythritol 1 egg 1/4 teaspoon vanilla extract 1 pinch sea salt Pinch of powdered erythritol as garnish Directions Add all of the ingredients (except powdered erythritol) to a large, greased, microwave-safe mug. Stir well, using a fork, until the batter is smooth. Bake in the microwave for a minute. Cool the cake for at least 30 seconds, dust with a little powdered erythritol and then enjoy. Per serving: Calories 323; Fat 27 g; Cholesterol 212 mg; Sodium 323 mg; Carbohydrates 20 g (Dietary Fiber 4 g, Sugar Alcohol 12 g); Net Carbohydrates 3.9 g; Protein 15 g. Tahini Chocolate Mug Cake Prep time: 5 minutes Cook time: 1 minute Yield: 1 serving Ingredients 2 tablespoons finely ground almond flour 1-1/2 tablespoon unsweetened cocoa powder 1-1/2 teaspoon granular erythritol 1/4 teaspoon baking powder 1 tablespoon tahini paste 1 egg 1 tablespoon butter, melted 2 teaspoons dark chocolate chips, unsweetened Directions In a small bowl, combine the dry ingredients, whisking well. Add the remaining ingredients, except the dark chocolate chips, and stir until a smooth batter has formed. Fold in the chocolate chips and then scoop the batter into a large microwave-safe mug. Microwave for 90 seconds or until the top of the cake is firm. Let the cake cool for a minute, sprinkle with a few extra chocolate chips and then enjoy while warm. Per serving: Calories 391; Fat 35 g; Cholesterol 243 mg; Sodium 181 mg; Carbohydrates 22 g (Dietary Fiber 8 g, Sugar Alcohol 8 g); Net Carbohydrates 6.3 g; Protein 14.2 g.

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Serving Up Keto Cocktails

Article / Updated 05-01-2020

Many cocktails and alcoholic beverages are full of hidden sugars. Even the average can of beer has 13 grams of carbs. When you’re on the keto diet, knowing what drinks you can responsibly enjoy and which you should avoid isn’t easy. Never fear, our dear reader. This article has you covered with some keto cocktails, many of which can be great dessert cocktails. Here you can find some phenomenal keto drink recipes that you’re sure to love. There’s something for everyone, no matter their drink preference. Making favorite cocktails the keto way A delicious cocktail is a perfect way to end a meal or end the day, and fortunately for you, a lot of fantastic cocktail options fit right into a balanced keto diet. You don’t need all the carbs that traditional cocktails contain to have a classy or fun drink! The following recipes are classic cocktails that are keto-approved. They stick with low-carb (or no-carb) alcohols and use fruits and herbs that are low-carb. When needed, we add some sweeteners like liquid stevia or erythritol to give the cocktail a little sweetness, making it super easy to drink. You’re going to love these cocktail classics. Vanilla Vodka Mojito Prep time: 2 minutes Cook time: 0 minutes Yield: 1 serving Ingredients 4 mint leaves, fresh 2 tablespoons lime juice 1/4 teaspoon granular erythritol 1-1/2 ounces vodka 1/4 teaspoon vanilla extract 1/4 cup club soda 1/2 cup ice cubes Directions Place the mint leaves, lime juice, and granular erythritol in a cocktail shaker and muddle to crush the mint leaves with the erythritol and lime juice. Add ice first followed by vodka and vanilla extract to the glass, cover, and shake for about 30 seconds. Pour the vodka mix into a tall glass with the ice cubes from the shaker. Top with the club soda and garnish with an extra mint leaf and lime slice. Serve and enjoy. Per serving: Calories 41; Fat 0 g; Cholesterol 0 mg; Sodium 13 mg; Carbohydrates 3 g (Dietary Fiber 0 g, Sugar Alcohol 1 g); Net Carbohydrates 2 g; Protein 0 g. If you don’t have clear vanilla, regular vanilla extract works fine, although it gives the drink a slight brown tint. You can also use fresh vanilla bean seeds scraped from one vanilla bean. Orange Margarita Prep time: 2 minutes Cook time: 0 minutes Yield: 2 servings Ingredients 3/4 cup tequila 1/4 cup lime juice 1-1/2 teaspoon orange extract 1 teaspoon liquid stevia (orange flavored, if possible) 5 cups ice cubes Directions Place all the ingredients in a blender and puree until smooth. Pour into glasses, garnish with a lime slice and serve immediately. Per serving: Calories 202; Fat 0 g; Cholesterol 0 mg; Sodium 1 mg; Carbohydrates 2 g (Dietary Fiber 0 g, Sugar Alcohol 0 g); Net Carbohydrates 2.2 g; Protein 0 g. Classic Gin Fizz Prep time: 5 minutes Cook time: 0 minutes Yield: 2 servings Ingredients 2 fresh cucumber slices 2 small lime slices 2 fresh mint leaves 1/2 cup gin 1/3 cup lime juice 2 cups sparkling water 4 ice cubes Directions Place two ice cubes in each glass. Add one cucumber slice, one mint leaf, and one lime slice (squeeze the lime slice before adding it to the glass to help release some of the juice) in each glass as well. Divide the gin and lime juice between the glasses and then top with the sparkling water. Garnish with a mint leaf and enjoy immediately. Per serving: Calories 160; Fat 0 g; Cholesterol 0 mg; Sodium 2 mg; Carbohydrates 4 g (Dietary Fiber 0 g, Sugar Alcohol 0 g); Net Carbohydrates 4.1 g; Protein 0 g. Keto Long Island Iced Tea Prep time: 5 minutes Cook time: 0 minutes Yield: 1 servings Ingredients 1/2 ounce vodka 1/2 ounce gin 1/2 ounce tequila 1/2 ounce light rum 1 tablespoon lime juice 1 tablespoon lemon juice 10 drops orange flavored liquid stevia 1 cup ice 1/2 cup sugar-free cola Directions Pour all the ingredients, except the coke, over ice into a cocktail shaker, cover, and shake for 30 seconds. Pour the entire mixture into a large glass and top with the cola. Garnish with a small lemon slice and serve immediately. Per serving: Calories 141; Fat 0 g; Cholesterol 0 mg; Sodium 13 mg; Carbohydrates 2 g (Dietary Fiber 0 g, Sugar Alcohol 0 g); Net Carbohydrates 2.2 g; Protein 0 g. You can make many of the cocktails in this article into large pitchers, which are perfect for parties. You can premeasure and premix all the alcohol, fresh juices, extracts, and sweeteners. We recommend adding the ice and the seltzers at the end if the recipe calls for these ingredients. Doing so helps your premade cocktails from getting watered down and prevents the carbonated ingredients from going flat. Make a big batch and throw a party. No one will ever know the drinks are low carb; they’ll just know how great everything tastes. Frozen Mudslide Prep time: 5 minutes Cook time: 0 minutes Yield: 2 servings Ingredients 1/4 cup vodka 1/2 tsp vanilla extract 1/4 cup heavy cream 1/2 cup brewed coffee, cold 1/3 cup sugar free Torani Irish cream coffee syrup 2 cups ice 2 tablespoons sugar-free chocolate syrup Directions Place all the ingredients in a blender and puree until smooth. Prepare two glasses with about 1 tablespoon of sugar free chocolate syrup (Hershey’s sugar free chocolate syrup will work), dipping the rim of the glass in the syrup and letting it drip down the inside of the glass. Pour into glasses and serve immediately. Per serving:Calories 170; Fat 11 g; Cholesterol 41 mg; Sodium 13 mg; Carbohydrates 1 g (Dietary Fiber 0 g, Sugar Alcohol 0 g); Net Carbohydrates 1 g; Protein 1 g. Blueberry Cosmopolitan Prep time: 5 minutes Cook time: 0 minutes Yield: 1 serving Ingredients 3 ounces vodka 1 ounce lime juice 1 cup ice 5 drops orange liquid stevia 1/4 cup fresh blueberries Directions Place the blueberries and lime juice in a blender and puree until smooth. Pour the blueberry mixture into a cocktail shaker over ice, and add vodka and stevia drops. Cover the shaker and shake for 30 seconds. Strain into a martini glass, garnish with a small lime slice and single blueberry, and enjoy. Per serving: Calories 221; Fat 0 g; Cholesterol 0 mg; Sodium 2 mg; Carbohydrates 8 g (Dietary Fiber 1 g, Sugar Alcohol 0 g); Net Carbohydrates 6.7 g; Protein 0 g. Cranberry Lemon Spritzer Prep time:10 minutes Cook time: 0 minutes Yield: 2 servings Ingredients 1/2 cup fresh cranberries 1 tablespoon powdered erythritol 3 ounces vodka 2 tablespoons lemon juice 1/2 cup sparkling water 3 ice cubes Directions Place the cranberries, powdered erythritol, vodka, and lemon juice in a blender and puree until smooth. Pass the mixture through a strainer to remove any cranberry seeds or skin. Pour the strained cranberry mix into a tall glass with the ice cubes. Top with the sparkling water and stir gently to combine. Garnish with a single whole cranberry and enjoy. Per serving: Calories 111; Fat 0 g; Cholesterol 0 mg; Sodium 1 mg; Carbohydrates 10 g (Dietary Fiber 2 g, Sugar Alcohol 6 g); Net Carbohydrates 2.8 g; Protein 0 g. Strawberry Lime Martini Prep time: 2 minutes Cook time: 0 minutes Yield: 1 servings Ingredients 1/4 cup chopped strawberries 2 tablespoons lime juice 2 ounces vodka 1/2 cup ice 5 drops liquid stevia Directions Puree the strawberries and lime juice in a blender until smooth. Pour the pureed strawberries, vodka, and stevia over ice in a cocktail shaker, cover, and shake. Strain into a martini glass, garnish with a small lime slice and enjoy. Per serving: Calories 146; Fat 0 g; Cholesterol 0 mg; Sodium 1 mg; Carbohydrates 4 g (Dietary Fiber 1 g, Sugar Alcohol 0 g); Net Carbohydrates 3.6 g; Protein 0 g. Chocolate Latte Martini Prep time: 2 minutes Cook time: 0 minutes Yield: 2 servings Ingredients 1/3 cup vodka 1/4 teaspoon vanilla extract 1 teaspoon cocoa powder 8 drops chocolate-flavored stevia drops 1 tablespoon heavy cream 1 ounce brewed espresso 1 cup ice Directions Brew the espresso and add the cocoa powder to the warm espresso. Stir to dissolve. Add the heavy cream to the espresso mix and stir to help the espresso cool completely. Add all the ingredient (including the espresso cream) to a cocktail shaker, cover and shake for 30 seconds. Pour into two martini glasses, dust with a little extra unsweetened cocoa powder as a garnish and serve. Per serving: Calories 116; Fat 3 g; Cholesterol 10 mg; Sodium 5 mg; Carbohydrate 1 g (Dietary Fiber 0 g, Sugar Alcohol 0 g); Net Carbohydrate .7 g; Protein 0 g.

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Stay Cool with Keto Ice Cream and Frozen Treats

Article / Updated 05-01-2020

Crafting keto ice cream and frozen treats is surprisingly easy. In fact, some of the recipes in this article only take a few minutes to prepare. They’re simpler and less expensive than driving to the grocery and purchasing expensive keto ice cream. Even better, the result is healthier without any additives or strange ingredients. Feel free to modify keto ice cream and frozen treats however you want, customizing the recipes to your personal preferences. Going machine free Although an ice cream machine can be fun to use, many of the ice cream recipes here don’t require one. Instead, you mix the ingredients, pour them into an ice cube tray, and freeze them. You then blend the frozen cubes in a high-speed blender to puree the ice cubes and make for a smooth, frozen treat. No ice cream machine needed! Making ice cream has never been easier. Chocolate Chip Ice Cream Prep time: 5 hours plus 10 minutes Cook time: 0 minutes Yield: 5 servings Ingredients 2 cups full fat coconut milk, canned 1/3 cup powdered erythritol 1 pinch sea salt 2 teaspoons vanilla extract 1/4 cup finely chopped baking chocolate 2 teaspoons vodka Directions Place the coconut milk, powdered erythritol, sea salt, and vanilla extract in a medium bowl and whisk together well. Pour the mix into an ice cube tray and place in the freezer. Freeze until solid (about 4 to 5 hours). Place the ice cubes in a high-speed blender along with the vodka and blend until smooth. Place the ice cream back in the freezer to firm for at least 1 hour. Divide the ice cream into bowls and top with the chopped chocolate. Gently stir in the chocolate chips and then serve immediately. Per serving: Calories 78; Fat 6 g; Cholesterol 0 mg; Sodium 4 mg; Carbohydrates 19 g (Dietary Fiber 2 g, Sugar Alcohol 15 g); Net Carbohydrates 2.2 g; Protein 1 g. Mint Chocolate Chip Ice Cream Prep time: 4 hours plus 15 minutes Cook time: 0 minutes Yield: 2 servings Ingredients 1/2 cup heavy whipping cream 1/2 medium ripe avocado 1/2 teaspoon vanilla extract 3/4 teaspoon peppermint extract 1/8 teaspoon salt 4 tablespoons powdered erythritol 1/4 cup finely chopped baking chocolate 1 teaspoon vodka Directions Place all the ingredients except the chopped dark chocolate and vodka into a blender and puree until smooth. Pour the mix into an ice cube tray or an airtight storage container and freeze until solid (about 3 hours depending on the size of the container you’re using to freeze). Place the frozen cubes into a high-speed blender and puree until smooth. Fold in the chocolate chip by hand along with the teaspoon of vodka (this prevents the mix from freezing too hard) and then return the mixture to the freezer for another hour before serving. Per serving: Calories 376; Fat 36 g; Cholesterol 82 mg; Sodium 151 mg; Carbohydrates 44 g (Dietary Fiber 9 g, Sugar Alcohol 29 g); Net Carbohydrates 5.9 g; Protein 4 g. Easy Coconut Ice Cream Prep time: 5 hours plus 10 minutes Cook time: 0 minutes Yield: 5 servings Ingredients 1 cup full fat coconut milk, canned 1 cup heavy whipping cream 1/3 cup powdered erythritol 1 pinch sea salt 2 teaspoons vanilla extract 1/2 cup shredded, unsweetened coconut, toasted 1 teaspoon vodka Directions Place the coconut milk, heavy whipping cream, powdered erythritol, sea salt, and vanilla extract in a medium bowl and whisk together well. Pour the mix into an ice cube tray and place in the freezer. Freeze until solid (about 4 to 5 hours). Place the ice cubes in a high-speed blender along with the vodka and blend until smooth. Return the ice cream to the freezer to firm for one hour. Divide the ice cream into bowls and top with the unsweetened coconut. Gently stir the coconut into the mix and serve immediately. Per serving: Calories 242; Fat 25 g; Cholesterol 65 mg; Sodium 73 mg; Carbohydrates 17 g (Dietary Fiber 1 g, Sugar Alcohol 13 g); Net Carbohydrates 3 g; Protein 2 g. Death By Chocolate Ice Cream Prep time: 6-1/2 hours Cook time: 15 minutes Yield: 6 servings Ingredients 1/2 cup unsweetened cocoa powder 3 cups half and half 1 cup heavy whipping cream 8 egg yolks 3/4 cup granular erythritol 2 teaspoons vanilla extract 1/2 cup finely chopped baking chocolate Directions Place the cocoa powder, half and half, and heavy whipping cream in a small saucepan and whisk together. Heat over medium and bring to a simmer, stirring occasionally to ensure the mixture doesn’t burn. In a separate bowl, whisk together the egg yolks and the granular erythritol, whipping until the eggs are light and fluffy. Pour about one cup of the simmering cream mix into the eggs, whisking constantly. Add the egg mixture back into the sauce pan and stir over low heat until the mix begins to thicken. Remove from the heat and mix in the vanilla extract. Pour the ice cream mixture into an airtight container and place in the fridge to cool for at least 4 hours. After the ice cream mix has cooled, pour it into your ice cream machine and freeze the ice cream according to your machines directions. After the ice cream has reached the consistency of soft serve, fold in the chocolate, stirring gently. Place the ice cream in an airtight container and freeze for at least 2 hours before serving. Per serving: Calories 438; Fat 40 g; Cholesterol 34 mg; Sodium 8 mg; Carbohydrates 4 g (Dietary Fiber .6 g, Sugar Alcohol 2.6 g); Net Carbohydrates 10.8 g; Protein 10.4 g. In Step 2, make sure you continue to whip while you pour the simmering cream mix to ensure the eggs don’t cook. Avocado Ice Cream Prep time: 2 hours Cook time: 10 minutes Yield: 5 servings Ingredients 1-1/2 cups heavy whipping cream 1/3 cup powdered erythritol 1/2 cup chopped dark chocolate 1-1/2 teaspoons vanilla extract 2 ripe avocados, peeled, pits removed Directions Place the heavy whipping cream and powdered erythritol in a small sauce pan and heat over medium until simmering. Remove the pan from the heat and add the chocolate. Let sit for about 5 minutes and then whisk the melted chocolate into the heavy cream mix. Add the vanilla extract to the mix before pouring into a blender. Add the ripe avocado (peel and pit removed) and puree until smooth. Refrigerate the mix until cooled completely. Pour the mix into an ice cream machine and churn based on the machines instructions. It should look similar to soft serve ice cream when ready. Transfer into an airtight container and freeze for at least two hours to firm before serving. Per serving: Calories 205; Fat 19 g; Cholesterol 6 mg; Sodium 7 mg; Carbohydrates 31 g (Dietary Fiber 10 g, Sugar Alcohol 16 g); Net Carbohydrates 4 g; Protein 3 g. Strawberry Yogurt Pops Prep time: 4 hours plus 10 minutes Cook time: 0 minutes Yield: 8 large pops Ingredients 2 cups fresh or frozen strawberries, stems removed 1 cup full fat, canned coconut milk 1 cup plain, unsweetened Greek yogurt 1/4 cup powdered erythritol 2 teaspoons vanilla extract Directions Place all the ingredients into a blender and puree until smooth. Pour the strawberry mix into a popsicle mold and place the sticks in each popsicle. Freeze the popsicles until solid. Remove from the mold when you’re ready to enjoy. Keep in the freezer for up to one month. Per serving: Calories 38; Fat 1 g; Cholesterol 1m g; Sodium 10 mg; Carbohydrates 10 g (Dietary Fiber 1 g, Sugar Alcohol 6 g); Net Carbohydrates 3.4 g; Protein 2 g. Mocha Latte Ice Cream Bars Prep time: 4 hours plus 5 minutes Cook time: 5 minutes Yield: 8 Pops Ingredients 1 cup heavy whipping cream 3/4 cup half and half 1/4 cup brewed espresso 1/3 cup powdered erythritol 1/3 cup unsweetened cocoa powder 1 teaspoon vanilla extract 1/4 teaspoon xanthan gum Directions Place the heavy whipping cream, half and half, espresso, powdered erythritol, and cocoa powder in a small sauce pan and heat over medium. Bring to a boil and cook for one minute, stirring constantly. Remove from the heat and stir in the vanilla extract. Sprinkle the xanthan gum in and whisk. Let the mix cool to room temperature and then pour into a popsicle mold and add the sticks to the molds. Place in the freezer until frozen solid (about 3 to 4 hours). Remove from the mold when you’re ready to enjoy or store in the freezer for up to one month. Per serving: Calories 143; Fat 14 g; Cholesterol 49 mg; Sodium 24 mg; Carbohydrates 12 g (Dietary Fiber 1 g, Sugar Alcohol 8 g); Net Carbohydrates 2.7 g; Protein 2 g. Key Lime Pops Prep time: 4 hours plus 5 minutes Cook time: 0 minutes Yield: 6 pops Ingredients 2 ripe avocados, peeled and seed removed 1/2 teaspoon lime zest 1/4 cup key lime juice One 15-ounce can full fat coconut milk 1/2 cup powdered erythritol 10 drops liquid stevia Directions Place all the ingredients in a blender and puree until smooth and thick. Pour into a popsicle mold and add the sticks to each pop. Freeze until solid and then remove from the mold when you’re ready to enjoy. Store in the freezer for about two weeks. Per serving: Calories 230; Fat 21 g; Cholesterol 0 mg; Sodium 17 mg; Carbohydrates 25 g (Dietary Fiber 5 g, Sugar Alcohol 16 g); Net Carbohydrates 4.4 g; Protein 4 g.

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How to Make Keto Cookies That Everyone Loves

Article / Updated 05-01-2020

Having a few good cookie recipes up your sleeve is essential as a baker, and it’s just as crucial to the keto dieter. You never know when you may need to whip up a batch of cookies to bring to a party or dinner, or just to enjoy on your own. This wide range of cookie recipes in this article are easy to follow and give you several options. Here you can find everything from rich flavors like espresso to lighter lemon cookies that are perfect for popping in your mouth when you crave something sweet. Chocolate Chip Cookies Prep time: 10 minutes Cook time: 10 minutes Yield: 12 servings Ingredients 1/2 cup butter, softened 3/4 cup granular erythritol 1 egg, room temperature 1 teaspoon vanilla extract 1-1/2 cups finely ground almond flour 1/2 teaspoon baking powder 1/2 teaspoon sea salt 1 cup sugar-free dark chocolate chips Directions Preheat your oven to 350 degrees F and prepare a baking tray by lining it with parchment or a silicone baking mat. In a medium mixing bowl, cream the butter and the granular erythritol until well combined. Add the egg and the vanilla extract and blend again. Add the almond flour, baking powder, and sea salt and blend just until a smooth batter forms. Stir in the chocolate chips by hand. Scoop the cookie dough into 12 balls and place on the prepared baking sheet. Bake for 10 minutes; the cookie centers may look a little soft, but that’s okay. Remove from the oven and cool on a cooking rack before serving. Place in an airtight container and store at room temperature for up to one week. Per serving: Calories 152; Fat 15 g; Cholesterol 38 mg; Sodium 105 mg; Carbohydrates 22 g (Dietary Fiber 4 g, Sugar Alcohol 15 g); Net Carbohydrates 2.5 g; Protein 3 g. Coconut Shortbread Cookies Prep time: 15 minutes Cook time: 6 minutes Yield: 20 cookies Ingredients 1/3 cup coconut flour 2/3 cup almond flour 1/3 cup granular erythritol 1/4 teaspoon baking powder 1/2 teaspoon xanthan gum 1/2 cup butter, softened 1 teaspoon vanilla extract 1/2 teaspoon coconut extract (optional) Directions Prepare a baking sheet with parchment paper. In a medium bowl, combine the coconut flour, almond flour, granular erythritol, baking powder, and xanthan gum. Stir to mix well. Add the softened butter, vanilla extract, and coconut extract (if using). Blend until you have a smooth, soft dough. Place the dough on a piece of parchment paper, adding another piece on top. Press the dough down to flatten and then place in the fridge to chill. After the dough has cooled, preheat your oven to 350 degrees F and remove the dough from the fridge and roll the dough until it’s about a quarter-inch thick. Cut the dough using a round 2-inch cookie cutter and place the cookies on the prepared baking sheet. Bake in the preheated oven for 10 minutes or until the edges begin to turn golden brown. Remove from the oven and cool on a cooling rack. Store in an airtight container for up to two weeks. Per serving: Calories 72; Fat 7 g; Cholesterol 12 mg; Sodium 11 mg; Carbohydrates 5 g (Dietary Fiber 1 g, Sugar Alcohol 3 g); Net Carbohydrates .8 g; Protein 1 g. Raspberry Thumbprint Cookies Prep time: 10 minutes Cook time: 16 minutes Yield: 15 servings Ingredients 1 egg 1 teaspoon vanilla extract 1/2 cup butter, softened 2/3 cup granular erythritol 1/4 teaspoon xanthan gum 2-1/3 cups almond flour 1/8 teaspoon sea salt 1/2 teaspoon baking powder 1/3 cup sugar-free raspberry jam Directions Preheat your oven to 350 degrees F and prepare a baking sheet by lining it with parchment paper. Set aside. In a medium mixing bowl combine the egg, vanilla extract, butter, granular erythritol, xanthan gum, almond flour, sea salt, and baking powder. Stir well until a dough has formed. Scoop the dough with a small cookie scoop or make 1-1/2-inch balls with your hands. Place the dough on the prepared baking sheet. Bake the cookies in the preheated oven for about 8 minutes Remove the cookies from the oven and press the center of each cookie with the end of a wooden spoon, making a dent. Fill the dent with a small scoop of the sugar-free raspberry jam. Return the cookies to the oven and bake for another 8 minutes or until the edges begin to brown. Remove from the oven and let cool completely on the tray. The cookies will be fragile while warm so allow them to cool before enjoying. Store at room temperature for up to one week. Per serving: Calories 80; Fat 8 g; Cholesterol 30 mg; Sodium 35 mg; Carbohydrates 10 g (Dietary Fiber .6 g, Sugar Alcohol 8 g); Net Carbohydrates 1.2 g; Protein 1 g. Snickerdoodles Prep time: 20 minutes Cook time: 8 minutes Yield: 2 dozen cookies Ingredients 1/2 cup butter, softened 1/2 cup granular erythritol 1/2 teaspoon vanilla extract 1 egg 1-1/4 cups almond flour 2 tablespoons coconut flour 3/4 teaspoon xanthan gum 1/4 teaspoon sea salt 1/2 teaspoon baking soda 1/2 teaspoon cream of tartar 2 teaspoons cinnamon 2 tablespoons granular erythritol Directions Preheat your oven to 375 degrees F and prepare a baking sheet by lining it with parchment paper. In a medium mixing bowl, cream the butter and 1/2 cup granular erythritol until light and fluffy. Add the vanilla extract and the egg to the mix, scraping down the bowl to ensure all the ingredients are combined. Add the almond flour, coconut flour, xanthan gum, sea salt, baking soda, and cream of tartar and blend well to form a smooth dough. In a separate bowl, combine the cinnamon and 2 tablespoons granular erythritol and stir. Scoop the cookie dough into tablespoon-sized balls and then toss them in the cinnamon mixture. After covered, place the dough on the prepared baking sheet. Bake for about 6 to 8 minutes or until they’re just beginning to golden. Remove from the oven and cool. Store in an airtight container for up to one week. Per serving: Calories 48; Fat 5 g; Cholesterol 19 mg; Sodium 40 mg; Carbohydrates 6 g (Dietary Fiber .5 g, Sugar Alcohol 5 g); Net Carbohydrates .4 g; Protein 1 g. Chocolate Peanut Butter Cookies Prep time: 5 minutes Cook time: 15 minutes Yield: 8 large cookies Ingredients 2 tablespoons butter, melted 2 tablespoons smooth, unsweetened peanut butter 1/2 cup golden erythritol 1 egg 1 cup almond flour 1/2 teaspoon baking powder 1/2 teaspoon sea salt 1/4 teaspoon baking soda 1/3 cup unsweetened, dark chocolate chips Directions Preheat your oven to 350 degrees F and line a baking sheet with parchment paper. Combine the butter, peanut butter, golden erythritol, and egg until smooth. Add the almond flour, baking powder, sea salt, and baking soda and mix until a batter forms. Add in the chocolate chips and stir well. Scoop the dough into eight large balls and place on the prepared baking sheet. Bake the cookies for 12 to 15 minutes or until the edges begin to brown slightly. Remove from the oven and cool completely on a cooking rack. Store in an airtight container for up to a week. Per serving: Calories 168; Fat 15 g; Cholesterol 34 mg; Sodium 201 mg; Carbohydrates 20 g (Dietary Fiber 4 g, Sugar Alcohol 13 g); Net Carbohydrates 2.8 g; Protein 6 g. Macadamia Cookies Prep time: 10 minutes Cook time: 16 minutes Yield: 12 cookies Ingredients 1/2 cup butter, softened 1-1/2 cups almond flour 1/4 cup granular monk fruit sweetener 1/4 cup macadamia nuts, roughly chopped and toasted 2 ounces cream cheese, softened 1/2 teaspoon vanilla extract Directions Preheat your oven to 325 degrees F and prepare a baking sheet with a piece of parchment paper. Place the butter in a small frying pan and melt the butter over medium heat until it starts to brown (about 3 minutes). Remove from the heat and let cool to room temperature. In a large bowl, mix the almond flour, granular monk fruit sweetener, macadamia nuts, cream cheese, vanilla extract, and browned butter. Stir well to form a nice batter. Roll the dough into one-inch balls and place them on the prepared baking sheet. Press down gently to flatten the cookie dough to be about a quarter-inch thick. Bake for 16 minutes or until the edges start to brown. Remove from the oven, cool on a cooling rack, and then store in an airtight container for about four to five days. Per serving: Calories 116; Fat 12 g; Cholesterol 26 mg; Sodium 18 mg; Carbohydrates 5 g (Dietary Fiber 1 g, Sugar Alcohol 4 g); Net Carbohydrates .6 g; Protein 1 g. Lemon Sugar Cookies Prep time: 10 minutes Cook time: 12 minutes Yield: 24 cookies Ingredients 8 tablespoons butter, softened 3/4 cup granular erythritol 2 eggs 1 tablespoon lemon juice 1 tablespoon lemon zest 1 teaspoon lemon extract 1-1/2 cups almond flour 1/2 cup coconut flour 1 teaspoon baking soda 1/2 teaspoon xanthan gum 2 teaspoons cream of tartar 1/4 teaspoon sea salt Directions Preheat your oven to 350 degrees F and prepare a baking sheet with parchment paper. In a medium mixing bowl, cream the butter, granular erythritol, eggs, lemon juice, lemon zest, and lemon extract together well. Add the almond flour, coconut flour, baking soda, xanthan gum, cream of tartar, and sea salt to the bowl and blend. Scoop the cookie dough into one-inch balls and place on the prepared sheet tray. Press the balls to flatten slightly. Bake for 10 to 12 minutes or until the edges just begin to brown. Remove from the oven and move the cookies to a cooling rack. Store in an airtight container for up to one weeks. Per serving: Calories 93; Fat 8 g; Cholesterol 28 mg; Sodium 86 mg; Carbohydrates 9 g (Dietary Fiber 1 g, Sugar Alcohol 6 g); Net Carbohydrates 1.4 g; Protein 2.5 g. Cinnamon “Sugar” Cookies Prep time: 30 minutes Cook time: 15 minutes Yield: 2 dozen cookies Ingredients 1/2 cup butter, softened 1 cup granular erythritol 1 egg 1 teaspoon vanilla extract 2-1/4 cups almond flour 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/4 teaspoon sea salt 2 teaspoons ground cinnamon Directions Grease a baking sheet with butter. Combine the butter, granular erythritol, egg, and vanilla extract in a medium bowl, mixing until fully blended. Add in the dry ingredients and blend until smooth. Place in the fridge to chill for about 30 minutes. Preheat the oven to 350 degrees F about 10 minutes before removing the cookie dough from the fridge. Roll the batter into one-inch balls and place on the prepared baking sheet. Bake the cookies for about 12 to 15 minutes or until the edges begin to brown. Remove from the oven and cool on a cooking rack and then store in an airtight container for up to one week. Per serving: Calories 100; Fat 9 g; Cholesterol 19 mg; Sodium 58 mg; Carbohydrates 10 g (Dietary Fiber 1 g, Sugar Alcohol 8 g); Net Carbohydrates 1 g; Protein 3 g. Double Chocolate Cookies Prep time: 10 minutes Cook time: 12 minutes Yield: 18 servings Ingredients 1 cup smooth almond butter 2/3 cup powdered erythritol 3 tablespoons unsweetened cocoa powder 2 eggs, room temperature 1 tablespoon butter, melted 2 tablespoons water 1/2 tablespoon vanilla extract 1 teaspoon baking soda 1/3 cup dark, unsweetened chocolate chips Directions Preheat your oven to 350 degrees F and prepare a baking sheet with parchment or a silicone mat. Place all the ingredients, except the chocolate chips, in a large bowl and mix together using a hand mixer or stand mixer with a paddle attachment. The dough will be thick. Add the chocolate chips, folding by hand. Scoop the dough into 1-1/2-inch balls and place on the prepared baking sheet. Bake the cookies for about 8 to 10 minutes and then remove from the oven. Move the cookies to a cooking rack to cool. Store in an airtight container for up to one week. Per serving: Calories 113; Fat 10 g; Cholesterol 25 mg; Sodium 79 mg; Carbohydrates 12 g (Dietary Fiber 3 g, Sugar Alcohol 8 g); Net Carbohydrates 1.9 g; Protein 4 g. Espresso Cookies Prep time: 5 minutes Cook time: 15 minutes Yield: 14 cookies Ingredients 1/2 cup butter, melted 1/4 cup brewed espresso 1/4 cup cream cheese, softened 1-1/2 cups almond flour 1/4 cup granular erythritol 1-1/2 teaspoon ground cinnamon 1-1/2 teaspoon finely ground espresso beans 2 teaspoon baking powder 20 drops liquid stevia 2 eggs Directions Preheat your oven to 350 degrees F and prepare two baking sheets with parchment paper. Place the melted butter and brewed espresso in a large mixing bowl and mix briefly. Mix in the softened cream cheese and blend to combine. Add the remaining ingredients, except the eggs, and blend together well. Add the eggs and blend again until the dough is uniform. Scoop the dough into 14 equally sized balls and place on the prepared baking trays. Press down on the dough slightly to flatten. Bake for about 12 to 15 minutes, cooking one baking tray of cookies at a time. Remove from the oven and cool the cookies completely on the baking sheet before removing. Store in an airtight container for up to one week. Per serving: Calories 142; Fat 13 g; Cholesterol 48 mg; Sodium 65 mg; Carbohydrates 6 g (Dietary Fiber 1 g, Sugar Alcohol 3 g); Net Carbohydrates 1.5 g; Protein 4 g.

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Going Sweet with Keto Candies

Article / Updated 05-01-2020

When you think of candy, you may automatically think of sugar. And when you think about sugar, you may immediately decide that the candy isn’t keto-approved. Although candy does revolve around sweetness, it doesn’t have to come from processed high-carb sugar. You can use many amazing keto sweetener options when making candy so you can enjoy these great treats. Sugar isn’t a requirement for enjoying candy, and in this article, we show you why in several delicious recipes. Making Caramels and Fudge Candies Caramel is traditionally made by cooking sugar until it’s a golden brown and then adding cream or milk to create a caramel in the texture that you desire. Of course, granulated sugar is off-limits to keto followers, but you can use other sugar alternatives to make caramel candies. To cook caramels, you’ll often need a candy thermometer in order to get the mixture to the correct temperature, ensuring that the caramel candy is the correct consistency. Although these candies may take a little bit to master, you’ll be happy when you have perfected them, giving you a tasty keto caramel you can make and enjoy anytime. In addition, fudge can be another classic candy that you can make keto-approved with the right ingredient substitutions. This section gives you a few caramel and fudge recipes. Pecan Turtles Prep time: 40 minutes Cook time: 20 minutes Yield: 40 candies Ingredients 4 tablespoons butter 1 cup heavy whipping cream 3/4 cup golden granular erythritol 1/4 teaspoon sea salt 1/2 teaspoon liquid stevia 1-1/2 teaspoon vanilla extract 2 cups toasted pecans, whole 1/2 cup sugar-free, dark chocolate chips Place the butter in medium saucepan and heat on the stove top over medium heat. Allow the butter to melt and start to brown. Add the heavy whipping cream, granular erythritol, and sea salt to the saucepan, whisking slowly and steadily. The mix will bubble immediately and then die down. Lower the heat to low and cook the caramel for about 10 minutes or until the caramel reaches about 235 degrees F, letting it thicken and brown. Keep an eye on the caramel, ensuring it doesn’t burn. Remove the caramel from the heat and add the stevia liquid and vanilla extract. Stir to combine well and then let the mix cool for about 5 minutes. Add the toasted pecans to the caramel mix and stir. Scoop the caramel and pecan mix onto a parchment- or silicone-lined sheet tray, making small dollops that are about 1 teaspoon in size. You may need multiple sheet trays. Place the sheet trays in the fridge for 30 minutes to let the caramel firm. Melt the dark chocolate over a double boiler, stirring until the chips are completely melted and smooth. Drizzle the melted chocolate over the chilled caramels. After the chocolate is firm, place the candies in an airtight container and enjoy. Store for about 2 weeks at room temperature. Store in the freezer for up to one month. Per serving: Calories 49; Fat 5 g; Cholesterol 11 mg; Sodium 15 mg; Carbohydrates 5 g (Dietary Fiber 1 g, Sugar Alcohol 4 g); Net Carbohydrates .5 g; Protein .4 g. In Step 1, stir until the bubbles stop. In Step 2, the caramel should be a nice brown. Peanut Butter Fudge Prep time: 5 minutes Cook time: 10 minutes Yield: 36 pieces Ingredients 8 ounces cream cheese 1/2 pound butter 1 cup smooth peanut butter, unsweetened 1 teaspoon vanilla extract 1/4 teaspoon sea salt 1 cup powdered erythritol 1/2 cup vanilla whey protein powder Directions Grease a 9 x 9-inch pan with coconut oil and place a piece of parchment in the bottom. Set aside. Add the cream cheese and butter to a small saucepan and heat over medium heat, stirring constantly to melt and combine the ingredients. Add the peanut butter to the pan and stir to melt and combine as well. Remove the pan from the heat and add the vanilla extract, sea salt, powdered erythritol, and protein powder. Stir well and then pour the mix into an electric stand mixer. Blend in the stand mixer until the mix begins to cool and is completely mixed together. Pour the fudge into the greased pan and spread evenly. Place in the fridge to chill and set completely. Slice the fudge and enjoy or store in an airtight container in the fridge for up to one month. Per serving: Calories 114; Fat 11 g; Cholesterol 21 mg; Sodium 46 mg; Carbohydrates 7 g (Dietary Fiber 1 g, Sugar Alcohol 5 g); Net Carbohydrates 1.2 g; Protein 2 g. Chewy Caramels Prep time: 10 minutes Cook time: 20 minutes Yield: 16 pieces Ingredients 1/4 cup heavy whipping cream 1 tablespoon salted butter 1-1/2 cups granular erythritol and monk fruit blend 1/4 cup water 1/2 teaspoon vanilla extract Directions Place the heavy whipping cream and butter in a microwave-safe dish and heat for one minute, allowing the butter to melt completely. Stir to blend and then set aside. Place the granular erythritol and monk fruit blend in a small saucepan along with the water and vanilla extract. Heat the saucepan mix over medium heat. Use a candy thermometer to watch the temperature of the mix. Cook to 350 degrees F. When the color changes to a deep golden brown, remove the pan from the heat. Whisk the butter and cream mix into the caramel slowly. Place the saucepan back over the heat and cook, whisking constantly until the mix browns more. It should be the color of dark caramel. Pour the caramel onto a rimmed sheet tray lined with parchment or a silicone mat. Chill in the fridge until the caramel has set and cooled completely. Cut and wrap each caramel individually in small pieces of parchment paper. Store in the fridge for up to one month. Per serving: Calories 20; Fat 2 g; Cholesterol 7 mg; Sodium 2 mg; Carbohydrates 6 g (Dietary Fiber 0 g, Sugar Alcohol 6 g); Net Carbohydrates 0 g; Protein .1 g. In Step 3, the mixture will bubble and steam but will subside as you stir. Coconut Candies Prep time: 45 minutes Cook time: 20 minutes Yield: 32 candies Ingredients 1-1/2 cups heavy whipping cream 1-1/2 tablespoon butter 1/4 cup powdered erythritol 2 cups powdered erythritol 2 cups shredded, unsweetened coconut flakes 2 tablespoons coconut oil 12 ounces baking chocolate Directions Line a sheet tray with parchment paper and set aside. Place the heavy whipping cream, butter, and 1/4 cup powdered erythritol in a small sauce pan and bring to a boil. Reduce the heat to a simmer and cook until reduced by half, which should take about 10 minutes. Stir frequently. Combine the remaining 2 cups powdered erythritol, coconut flakes, and thickened heavy whipping cream mix in a large bowl. Mix well and then scoop into small, 1/2 tablespoon-sized balls, placing them on the prepared sheet tray. Refrigerate the coconut balls for about 30 minutes or until nice and firm. Place the coconut oil and dark chocolate in a double boiler and melt over medium heat, stirring occasionally until smooth. Dip the chilled coconut balls in the chocolate, submerging them completely and then returning them to the sheet tray. After all the coconut centers are dipped, return the tray to the fridge to keep them cool. Store in an airtight container and keep refrigerated for up to one month. Per serving: Calories 122; Fat 12 g; Cholesterol 17 mg; Sodium 6 mg; Carbohydrates 22 g (Dietary Fiber 4 g, Sugar Alcohol 16 g); Net Carbohydrates 2.5 g; Protein 1 g. Try some tasty and quick keto candies Making candy isn’t always a long process. In fact, the following candy recipes create delicious keto-approved candy recipes and some require very little to no cooking time at all. That means you can satisfy your candy craving quickly! When deciding which candies to make and how much candy to make, consider the time it takes to cook the candies and also how to store them. Most of these candies will last a few days if not longer so making a double (or triple) batch may be worth it. Amazing keto sweeteners for candies Using a keto sweetener alternative can be tricky because many sugar alternatives don’t behave the way sugar does. For example, white cane sugar caramelizes easily, making it perfect for a variety of candies. White cane sugar also dissolves completely when warmed and doesn’t immediately burn when cooked. When you start to make candy using low carb sweeteners, you need to select one that mimics the way sugar acts in the recipe you’re using. Here are a few of our favorites that achieve the same texture and taste as a candy made with regular white sugar: Erythritol: Erythritol is pulled from the food source and then mixed with water and dried to form a crystal that’s similar to white cane sugar. It melts when heated in much the same manner as sugar, so it’s perfect for candy making. Stevia: Stevia typically has a finer consistency than cane sugar, and you need much less of it in a recipe to get the correct sweetness level. You can also purchase liquid stevia, adding a nice sweet flavor to candy with just one or two drops. Monk fruit: Monk fruit is much sweeter than cane sugar and is often blended with dextrose or erythritol to balance out the sweetness. There are almost no adverse side effects to consuming monk fruit, and it has zero carbs or calories. This sweetener comes in liquid, granule, and also powdered forms and is excellent for candy making! Peppermint Bark Prep time: 10 minutes Cook time: 5 minutes Yield: 8 candies Ingredients 9 ounces baking chocolate 14 sugar-free peppermint candies, unwrapped 1/2 teaspoon peppermint extract Directions Place the chocolate in a bowl over a double boiler and melt, stirring occasionally, over medium-low heat. While the chocolate is melting, crush the peppermint candies by pulsing them in a food processor or smashing them with a rolling pin. Set about 2 tablespoons of the crushed candies aside and then add the remaining crushed peppermint to the melted chocolate along with the peppermint extract. Stir together. Pour the melted chocolate mix onto a sheet tray with a silicone baking mat or piece of parchment paper and spread into a thin layer. Sprinkle the reserved crushed peppermint over the top of the chocolate. Let the chocolate cool until firm and then break into pieces. Store in an airtight container in the fridge for up to one month. Per serving: Calories 131; Fat 10 g; Cholesterol 0 mg; Sodium 0 mg; Carbohydrates 29 g (Dietary Fiber 9 g, Sugar Alcohol 15 g); Net Carbohydrates 4.6 g; Protein 2 g. Finding tools for making candy You need to consider purchasing a few essential tools that can help you make perfect candies. They are as follows: Candy thermometer: This tool is an ideal place to start. Many sweets require you to cook the sugar or other ingredients to a specific temperature, and a good candy thermometer helps you do just that. Silicone baking mat: A quality silicone baking mat is also quite helpful. These mats can withstand high temperatures and don’t stick to the candy after it cools. Candy molds: Molds are a good idea to have on hand to consistently make nice, uniform keto candy. The more candy you make, the more useful you’ll find each of these tools. You’ll be happy that you have them on hand when you want to make yourself a keto treat. Sea Salt Almond Bark Prep time: 10 minutes Cook time: 15 minutes Yield: 20 pieces Ingredients 1/2 cup granular erythritol 4 tablespoons water 1 tablespoon butter 1-1/2 cups almonds, toasted, whole 1/2 teaspoon sea salt 1/2 cup cocoa butter 1/3 cup dark chocolate chips, unsweetened 1/2 cup powdered erythritol 3/4 cup cocoa powder, unsweetened 1/2 teaspoon vanilla extract Directions Prepare a sheet tray by lining it with parchment paper or a silicone mat. Add the granular erythritol and 4 tablespoons of water in a small saucepan and heat over medium heat. Bring to a boil and cook for about 4 minutes to darken. Remove the pan from the heat, let cool for 1 minute and then add the butter, whisking to combine it well. Add the almonds to the pot and stir to completely coat them in the caramel. Stir in the sea salt and then pour the mix on to the prepared sheet tray. Set aside. In a clean small saucepan, melt the cocoa butter over low heat and then add the chocolate chips. Stir until smooth. Add the powdered erythritol and cocoa powder and stir until smooth. Turn off the heat and add the vanilla extract to the chocolate mix. Pour the chocolate over the caramelized almonds and spread to cover the nuts completely in the chocolate. Sprinkle some extra sea salt over the chocolate and then set aside to cool. Once the chocolate bark is firm, break into pieces and store in an airtight container. Per serving: Calories 87; Fat 9 g; Cholesterol 2 mg; Sodium 51 mg; Carbohydrates 14 g (Dietary Fiber 2 g, Sugar Alcohol 10 g); Net Carbohydrates 1.7 g; Protein 1 g. When bringing the granulated erythritol to boil, it may smoke slightly, but that’s okay. Coffee Gummies Prep time: 15 minutes Cook time: 5 minutes Yield: 10 servings or 80 mini gummy bears Ingredients 4 tablespoons unflavored gelatin powder 15 grams instant coffee powder 3/4 cup water 3 tablespoons heavy whipping cream 10 drops chocolate liquid stevia Directions Add the gelatin and water to a small saucepan. Let sit for 5 minutes to bloom the gelatin then place all of the remaining ingredients into a small saucepan. Heat over medium, whisking constantly until the mix is smooth and everything is completely melted. Remove the pan from the heat and use a dropper to divide the mix into a gummy bear mold. Place the gummy bears in the fridge to chill for at least two hours. Pop the gummy bears out of the mold and store in an airtight container in the fridge for up to one month. Per serving: Calories 30; Fat 2 g; Cholesterol 6 mg; Sodium 8 mg; Carbohydrates 1.6 g (Dietary Fiber 0 g, Sugar Alcohol 0 g); Net Carbohydrates 1.6 g; Protein 2.6 g. Strawberry Fat Bombs Prep time: 1 hour plus 10 minutes Cook time: 0 minutes Yield: 24 pieces Ingredients 1-1/2 cups fresh, chopped strawberries 1 teaspoon vanilla extract 1/2-pound cream cheese, room temperature 1 stick butter, room temperature 1/4 cup powdered erythritol Directions Place the strawberries and vanilla extract in a food processor and puree until smooth. Add the cream cheese and butter to the food processor and blend until well combined. Add the powdered erythritol and blend again, ensuring everything is combined completely. Scoop the mix into a greased mini muffin tray. Place in a freezer to chill for at least one hour. After firm, remove from the muffin tray and place in an airtight container to store. Keep in the freezer for up to 3 months. Per serving: Calories 70; Fat 7 g; Cholesterol 21 mg; Sodium 35 mg; Carbohydrates 3 g (Dietary Fiber 0 g, Sugar Alcohol 2 g); Net Carbohydrates 1 g; Protein 1 g. You can use any shaped, small silicone molds. A silicone ice tray works as well. Peanut Butter and Jelly Cups Prep time: 3 hours Cook time: 15 minutes Yield: 12 candies Ingredients 1/2 cup unsalted peanuts 1 tablespoon coconut oil (firm) 2 tablespoons cashew butter 1 tablespoon granular erythritol 1 tablespoon coconut flour 1 cup fresh chopped strawberries 4 drops liquid stevia 3/4 cup finely chopped unsweetened chocolate Directions Place 12 mini paper muffin liners in a mini muffin tray. Put the peanuts, coconut oil, cashew butter, granular erythritol, and coconut flour in a food processor and pulse until the mix is well combined until it’s a thick paste. Scoop the mix into the 12 paper muffin cups, dividing the mix evenly. Press the peanut butter mix into the paper liners, compacting as much as possible, and then place the tray in the freezer until the mix is frozen solid, about 1 hour. Add the strawberries and liquid stevia to the food processor and puree until smooth. Take the muffin tray out of the freezer and scoop the strawberry jelly mix over the peanut butter layer. Return the tray to the freezer for another 2 hours. Melt the chocolate over a double boiler, stirring until smooth. Take the muffin tray out of the freezer and pour the melted chocolate over the jelly layer, filling the mini muffin cup to the top with chocolate. Return the tray to the freezer one more time and allow the candies to firm completely, about 20 minutes. Store in the freezer until you’re ready to enjoy. Remove the paper liner and eat. Per serving: Calories 82; Fat 7 g; Cholesterol 0 mg; Sodium 1 mg; Carbohydrates 10 g (Dietary Fiber 4 g, Sugar Alcohol 3 g); Net Carbohydrates 3.3 g; Protein 2 g. In Step 1, pulse the mix until you have a thick paste.

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Making Chocolate Cakes the Keto Way

Article / Updated 05-01-2020

Following a keto diet means that a lot of chocolate you find in the grocery store is off-limits. You may be surprised to find that even the most basic, simple chocolate bars have added sugars, especially milk chocolate and white chocolate that not only tend to have sugar blended in but also various forms of milk that add carbohydrates. Fortunately, you still have a lot of options when it comes to chocolate and keto baking. The first ingredient that is perfect for both the diet and to bake with is unsweetened cocoa powder. It’s easy to find, has no sugar added, and will give your baked goods the deep, chocolatey taste that you may be craving. You can also look for chocolate that has been specially made for keto baking. Many brands have created chocolate chips and chocolate baking ingredients using stevia and erythritol, so they don’t have any added carbs and the chocolate is sweet. This section gives you some fantastic chocolate cake recipes that are completely keto-approved and also taste amazing. You’re sure to find your new favorite chocolate dessert here. Important tricks to baking a perfect keto cake Here are a few tips that can help you bake the perfect keto cake. Keep them in mind with every recipe you try, and you’ll find that baking a beautiful cake is quite simple: Make sure all your ingredients are room temperature when you begin. Butter, eggs, milk, and every other component come together easily when they’re the same temperature. Scrape the mixing bowl well after each ingredient addition. Sometimes ingredients tend to stick to the edges, which can prevent your batter and cake from turning out perfectly. Use a rubber spatula to scrape the bowl frequently. Measure everything carefully. Not measuring ingredients correctly is one of the biggest mistakes you can make in cake baking. Be sure to level every cup, teaspoon, and tablespoon accurately to ensure you add the correct quantity of ingredients. Be careful when you begin considering ingredient substitutes because each recipe is written to use the specified item. When you start replacing certain fats, flours, or liquids, the result will be a different cake. Try to stick to the ingredients in the recipe the first few times you make it. After you’ve mastered the core recipe, you can begin experimenting with replacements. Place a piece of parchment paper in the bottom of the cake pan to make removing the cake from the pan easier. Doing so makes the cake pop right out. Always grease baking pans well with butter or baking spray, use a parchment circle, and you’ll never have a cake stuck in the pan again. Chocolate Cake with Chocolate Whipped Cream Prep time: 10 minutes Cook time: 20 minutes Yield: 8 servings Ingredients 1-1/2 cups almond flour 1/2 cup coconut flour 1 cup monk fruit erythritol blend 1/2 teaspoon sea salt 1 teaspoon baking powder 1/2 cup cocoa powder, unsweetened 1/4 cup butter, melted 1/4 cup coconut oil, melted 2 whole eggs 1-1/2 teaspoon vanilla extract 1 cup coconut milk, unsweetened, canned 1 cup heavy cream 1 teaspoon vanilla extract 1 teaspoon monk fruit erythritol blend 2 tablespoons cocoa powder, unsweetened Directions Preheat your oven to 350 degrees F and grease two 8-inch cake pans with butter. In a large mixing bowl, stir together the almond flour, coconut flour, 1 cup monk fruit erythritol, sea salt, baking powder, and cocoa powder. Add the melted butter, melted coconut oil, eggs, and vanilla extract to the dry ingredients and stir well until a smooth batter forms. Add the coconut milk to the batter and whisk to combine. Divide the cake batter between the two prepared baking pans and then place the pans side by side in the preheated oven for 20 minutes or until a toothpick comes out of the center cleanly. Let the cakes cool completely and then remove from the cake pans. Place in the fridge until you’re ready to frost and eat. To make the chocolate whipped cream, add the heavy cream, vanilla extract, monk fruit erythritol, and cocoa powder to a bowl or mixer fitted with a whisk attachment. Whip until stiff peaks form. Spread the chocolate whipped cream on the cooled cake, putting a thin layer over the entire top of one cake and then placing the second cake on top to stack it. Decorate as desired, using the whipped cream. Enjoy. Per serving: Calories 419; Fat 42 g; Cholesterol 109 mg; Sodium 205 mg; Carbohydrates 32 g (Dietary Fiber 3 g, Sugar Alcohol 25 g); Net Carbohydrates 4.3 g; Protein 8 g. Chocolate Pound Cake with Bacon Bourbon Frosting Prep time: 15 minutes Cook time: 60 minutes Yield: 12 servings Ingredients 1/2 cup butter, softened 2-1/4 cups granular erythritol 8 ounces cream cheese, softened 8 eggs, room temperature 1 teaspoon vanilla extract 1-1/2 cups almond flour 1/2 cup cocoa powder, unsweetened 1 tablespoon baking powder 1/2 teaspoon kosher salt 2 ounces dark chocolate, unsweetened, melted 4 tablespoons butter, softened 1/4 cup cream cheese, softened 2 tablespoons powdered erythritol 1 tablespoon bourbon 1/2 teaspoon bourbon vanilla extract 1/2 cup bacon, cooked and crumbled Directions Preheat your oven to 325 degrees F. Grease a loaf pan with butter and set aside. Beat the butter and granular erythritol until light and fluffy in the bowl of a stand mixer or a medium bowl with an electric hand mixer. Add the softened cream cheese and beat to combine. Add the eggs one at a time, scraping down the sides of the bowl after each addition to ensure everything is mixed evenly. Add the vanilla extract and blend into the batter. Add the almond flour, cocoa powder, baking powder, and salt and mix until the batter is smooth. Add the melted dark chocolate and beat well to incorporate fully. Pour the batter into the prepared loaf pan. Bake for 60 minutes or until a toothpick comes out cleanly from the cake’s center. Cool the cake completely before removing from the pan. To make the frosting, place the butter, cream cheese, and powdered erythritol in a medium bowl and beat until fluffy. Add the bourbon and vanilla extract and mix well. Spread the frosting over the cooled pound cake and then sprinkle with the bacon. Slice and serve. Per serving: Calories 359; Fat 33 g; Cholesterol 201 mg; Sodium 356 mg; Carbohydrates 15 g (Dietary Fiber 4 g, Sugar Alcohol 7 g); Net Carbohydrates 4.2 g; Protein 11 g.

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