Flourless Chocolate Muffins

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These muffins are so good that even my kids love them!¬† They are keto-friendly and gluten free.¬† I found the original recipe here¬†https://peaceloveandlowcarb.com/keto-chocolate-muffins/ on a sidenote: I will always share my original recipe sources unless it is completely original.¬† I think it’s common for bloggers to plagiarize other bloggers but I don’t roll that way.

I just changed the recipe a bit to suit our needs but the basic recipe rocks.  The muffins are flour free and packed with protein, nutrients and fiber but have a taste and texture almost identical to chocolate cake!

You’ll need-

  • 1 1/2 cup natural creamy peanut butter
  • 2/3 cup natural low-cal sweetener (like monk fruit or erythritol)
  • 3 tablespoons unsweetened cocoa powder
  • 2 tablespoons peanut butter powder
  • 3 large eggs
  • 4 tablespoons melted salted butter
  • 3 tablespoons water
  • 1 1/2 teaspoons vanilla extract
  • 1 teaspoon baking soda
  • 1/2 teaspoon sea salt

Melt the peanut butter and butter together till soft in a microwavable bowl.  Add the rest of the ingredients and blend till well mixed.  Spoon into greased muffin tin and bake at 350 for 12-15 minutes.  Be careful not to overbake!!  It will dry them out.

You can add in low carb chocolate chips but they don’t need them.

These muffins are delicious dipped into coffee or fairlife filtered milk!!  And they are so good even your kids will eat them up! 20180508_07134956793713.jpg

Easy Keto Hot Chocolate

I hope you all had a wonderful Easter.¬† I did.¬† From a diet standpoint I decided it would definitely be a cheat day.¬† I enjoyed a cheesy ham and potato casserole, fruit, and gluten free double chocolate chip muffins.¬† It was delicious and wonderful but I’m definitely ready to get back on track!

One of my favorite (quick and easy!) treats lately has been my keto coco, or hot chocolate.¬† You can get the flavor (and comfort!) of hot chocolate without cheating….20180402_085253.jpg

and get a potent serving of antioxidants and a decent source of protein, but more importantly- a chocolate fix!  And only three ingredients!

I tolerate milk so I heat up about 1 cup of fairlife filtered whole milk and then whisk in 2 heaping tablespoons of cacao powder and about 1 1/2 tablespoons monk fruit sweetener.  You could easily adjust up or down depending on the sweetness desired.  You could also add in some concentrated coffee or espresso for an energizing, polyphenol-packed mocha!

This cocoa tastes like the real deal but only clocks in at 10 net carbs and 290 calories.

Great for days when it’s “spring” but you live in Minnesota and it’s still freezing out!¬†¬†e223bc53a9eb36de358f18f3995b1dbd

Cheesecake Plus Positive Thinking

I love, love listening to podcasts.¬† I do so many menial chores around the house every day that are made so much more¬†enriching¬†with a good podcast.¬† When I vaccuum, I put on my hot pink beats and totally zone out.¬† One of my favorites is Dave Asprey’s bulletproof podcast.¬† The guy is a mad genius.¬† I love it.¬† One thing he really emphasizes on the show, and it’s 100% backed by research findings, is the sheer power of positive thinking.

I thought about that today as I had to go in to work with hair that still makes me sad ūüė¶¬† The ladies I saw at the¬†second¬†salon were able to help, but still…my hair is canary YELLOW.¬† It’s not cute.¬† I tried lots of tricks at home to tone it down.¬† De nada.¬† I even slept with my hair soaked in coconut oil and cocoa powder.¬† All it did was make my hair crunchy.¬† I washed it out and voila!¬† Bright yellow.

I pulled it back and decided that I was just going to have to rock it with confidence.¬† There was nothing to be done and I’m not about to call out of work on account of embarrassing hair.

So I did, and I survived.¬† I decided I’m just going to scrap the whole thing and dye my hair an auburn color to cover up this horrific misdeed.¬† Especially after being told, multiple times, that it didn’t look¬†that¬†bad.¬† Not exactly a look I want!

I did comfort myself with a¬†delicious¬†piece of keto cheesecake for breakfast and that made it all ok for about five minutes! This was so good, guys.¬† This cheesecake, in itself, is worth converting to keto…if you haven’t already! ūüėȬ†20180307_081333.jpg

I found the original recipe at¬†fat for weight loss.¬† Not only was it delicious, but a small (ok, generous, I had another “sliver” after this piece!) kept me full for hours.

The only things I changed was the crust and the cook time.¬† I don’t have shredded coconut so I added much more almond flour.¬† Like 1 1/2 cups.¬† He recommended a cook time of 45 minutes but at that point it was more hot, oozing custard than cake.¬† It needed another 15 minutes at a higher temp. of 345 degrees F.

I’ve never made cheesecake before and I had the impression that it would be hard, but this was really pretty simple.¬† The hardest part is waiting for it to cool before digging in!

 

Keto Flourless Chocolate Cake

I love chocolate…. Like it’s a food group to me.¬† The most important one.¬†¬†11062757_10156302585070074_8547220417261379568_n

If I couldn’t have chocolate, I wouldn’t stick with keto for long!

Luckily for me, there are many great chocolicious keto recipes out there as well as recipes that are easily adaptable.

Flourless chocolate cake is one such recipe.¬† It’s high fat, low carb.¬† It’s rich, dense, sinfully delicious.¬† It’s easily made sugar free with the use of a low-carb sweetener.¬† My favorite at the moment is monk sweet– a blend of stevia, erythritol, and monk fruit extract.

I adapted a combo of recipes to make this delicious and keto-friendly!

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Everything’s Better with Butter, Ya’ll!

You’ll need~

  • a stick of butter (preferably grass fed!)
  • 4 ounces unsweetened baking chocolate
  • 1/2 to 3/4 cup of your sweetener
  • 1/4 cup cocoa (or raw cacao powder)
  • 1 tsp. pink salt
  • 1 tsp. vanilla extract
  • 4 eggs

I started with melting my butter and the broken up chocolate on medium-low in a medium saucepan.¬† I added the sweetener as well, so that the cake wouldn’t be gritty.¬† As that melted down I turned the burner to low and added the rest of the ingredients, mixing after each addition.

I removed the pan from the heat before whisking in the eggs.¬† I poured the brownie-like batter into a greased, round 8″ glass pan and baked at 375 degrees for 25 minutes.

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The result was Ah-MAZ-ing.  I ate a piece with some whipped cream on top.  It hits the spot for sure.  Not only is it keto-friendly but you are also getting loads of antioxidants from all the chocolate.  Believe it or not but chocolate is pretty much the richest source of health-boosting antioxidants that you can eat.

“One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than other fruits they tested, which included¬†blueberries¬†and Acai berries.” –¬†health benefits of chocolate¬†

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Chocolate is a superfood in every capacity; high in fiber, iron, minerals… and this is a great way to get the full benefits without the health-degrading effects of sugar.

So treat yourself to this recipe with zero guilt!

Son of a Biscuit

I love (really love!!)¬†that I am able to incorporate baked goods into my ketogenic lifestyle.¬† This makes me incredibly happy.¬† I’m an ok cook but an enthusiastic baker.¬† I’m not incredibly talented or anything, I just enjoy it.¬† The warmth of the oven, the aroma wafting through the house, tasting warm and gooey creations… it make me happy.

My latest creation was a recipe I adapted from chocolate chip cookies at perfect keto.  Can you think of anything nummier than a warm, freshly baked chocolate chip cookie?  Me neither!  20180221_184356.jpg

If you’re into cookie dough, this is one recipe where the dough is almost better than the finished product.¬† I might have helped myself to a few bites…and this recipe may have been my dinner last night. ūüėČ

I didn’t want my recipe to be too dry (as recipes with almond flour can be) so I reduced the “flour” down to 2 1/2 cups and did equal parts almond and coconut flour.¬† I also added almond and vanilla extract.

For my chocolate I chopped up a 90% dark chocolate bar.

I also found that I had to “nuke” my butter and coconut oil.¬† They said room temp, but my room temp is a bit too chilly for coconut oil to blend.¬†¬†20180222_081614.jpg

The end result was delicious.¬† Still a bit dry so have a cup of steaming coffee or cold milk to wash these down.¬† The texture is a bit more biscuit than cookie, but the taste is¬†pretty¬†close.¬† This is a more sophisticated, grown up cookie.¬† Just sweet enough to be a treat, minus the guilt.¬† Your kids won’t steal them.¬† Win-win.¬†cookies

Savory and Sweet

I happened upon this¬†recipe¬†for loaded cauliflower casserole (ahem, it’s hotdish, people) and thought, Woah!¬† Perfect keto extravaganza!¬† High fat, low carb- featuring bacon, sour cream, cream cheese, cheddar all tied together with the¬†low carb darling veggie; cauliflower.¬†20180206_183501.jpg¬†I went back to Whole Foods (the place is growing on me) and found uncured, nitrate free bacon and organic cream cheese.¬† I also realized that pre-shredded cheese has ishy ingredients that add up as unnecessary carbs. ūüė¶¬† So I bought a big ole brick of sharp cheddar cheese instead.

There were a lot of steps, some of which I consolidated a bit.  I mixed in the sour cream (because my kids have violent reactions against the sight of sour cream, but not the taste), I mixed in everything but a cup of the cheese, which I sprinkled on top.

We all had pretty small portions because this stuff is incredibly rich.  It was savory and delicious.  My oldest son who is a savory person wolfed his down.  My somewhat picky husband gave it two thumbs up.  My two youngest who have tragically unrefined palates acted like I was trying to feed them vomit.

Oh well, can’t win them all.

I also found another solid gold recipe at¬†the ketogenic queen.¬† This one is definitely sweet and mimics the taste of a frosty chocolate shake.¬† It’s only three ingredients; full fat coconut milk, stevia (or sweetener of your choice) and cocoa powder.¬† I bought coconut 20180207_075020.jpg

milk for the very first time to try this recipe.  I found it at Whole Foods for only $.99 a can.

I got home and opened it up to discover a thick putty like material that was a bit horrifying.  I poked around in it to discover the cream had just separated and gone to the top.  I threw the whole thing into the blender to reconstitute it.  I used a cup of coconut milk, two heaping tablespoons cocoa powder, and two teaspoons of my sweetener and put it back in the blender.  It equals out to 50 grams healthy fat, 500 calories of fuel, 9 grams fiber, 14 total carbs and only 5 net grams of carbs.

Guys, this stuff is Ah-MAZ-ing!  The taste has a delicate lightness even though the coconut milk is very rich.  It is like drinking a creamy and indulgent milkshake.  I also noticed a huge rush of energy after drinking mine.  The recipe is definitely a keeper!  It tastes naughty but it is full of fat-torching MCTs, antioxidants and fiber.  Solid gold.

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A Tale of Two Soups

Here in Minnesota winter is stretching on and on… this is my current view.¬†20180203_121256.jpg

Ice, flurries, and air temp of 12 degrees F.

One thing that I love to do on cold, crummy days is make a huge batch of homemade soup.¬† It’s healthy, it’s delicious, it’s a clever way to get vegetables into my little angels (cough*brats*cough)…

I usually stick with the local favorite, chicken & wild rice soup.¬† It’s so good there is absolutely no need to try anything else.¬† Plus my kids love it.¬† This stuff is manna from Heaven.¬† Seriously.

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Those little blacks things aren’t bugs, ya’ll.¬† That’s Minnesota Wild Rice!

Don’t drool, you’re embarrassing yourself.

Well, the soup, wonderful as it is, is NOT keto-friendly with the big golden hunks of potatoes, carrots and a flour roux.

So this morning I made soup for my hyperactive little darlings and a low carb soup for myself as well.¬† It’s Saturday so I can ignore my kids and putter around in the kitchen in peace for two hour stretches while my husband gets to deal with, er, enjoy quality time with them…

I split up the chicken stock I had made overnight into two pots.¬† It’s super easy to make stock.¬† You just cook a whole chicken, debone it, and cook the bones, giblets, and neck in your crockpot (covered with water) overnight on low.¬† It’s one economical way to wring every bit of flavor and nutrition out of a poor little chicken.¬† You can eat the chicken with a side for dinner one night, then turn the leftovers into soup the next!!¬† That’s a lot of meals out of one $5-7 dollar chicken.¬† Stock is also super easy to make, a delicious base for soup, and incredibly¬†healthy.

So getting back to my tale… in my smaller stock pot I tossed some broccoli florets and diced asparagus into my broth on medium heat.¬† In a separate sauce pan I melted 1/2 stick of butter along with a cup of heavy cream and the random leftover cheddar cheese I hunted down in my fridge (about 1 1/2 cups).¬† I brought it to almost boiling and whisked it into a delicious butterery, cheesey, low-carb “roux” for my soup.

I dumped it in to my stockpot along with some leftover chicken.¬† I added a good amount of salt, pepper and seasonings.¬† Sorry, people, I don’t really measure anything.¬† One of the great things about soup is that you can throw in just about anything and it comes out great!

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Seasonings that help the magic happen

I then let the flavors meld together for about 20 minutes while I made the¬†other¬†soup, the one with carbalicious veggies we won’t mention again… ūüėČ

Then voila! 20180203_121702.jpg

Hearty, rich warming soup that is both filling and delicious and gloriously low-carb!¬† You’ve got collagen from the stock, a bit of protein from that poor wrung-out chicken, fiber and nutrients from your veggies, and phyto-nutrients from the herbs.¬† One bowl will have about 475 calories, 40 grams fat, 21 grams protein and only 5.8 gram carbs.

Plus it warms the cockles and steels the soul against the long, dreary winter!