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!

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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!

 

Keto Mocha Pots de Creme

I came across this¬†recipe¬†for the ultimate chocolate dessert, or Mocha Pots de Creme.¬† My first thought was, “YUM!” my second was “I can adapt this easily to make it keto-friendly!”

Chocolate?  Check.  Heavy Cream?  Check.

My version turned out with a strong dark chocolate and coffee flavor.  Which I love.  You could easily add more sweetener and omit the coffee, if desired.

You’ll need:

  • 4 ounces baking (unsweetened) chocolate
  • 1 cup heavy cream
  • 1 egg yolk
  • 3-5 tablespoons desired low carb sweetener
  • 1/4 tsp sea salt
  • 1/2 tsp coffee, either instant or finely ground
  • 1/2 tsp vanilla

First you’ll break up your chocolate in a medium sized glass bowl.¬† Add your coffee and salt.¬†20180201_173530.jpg

In a small saucepan combine the heavy cream, egg yolk, sweetener, and vanilla.  Heat on medium, stirring constantly, until it just begins to reach a boil. 20180201_173455.jpg

When it just starts to bubble dump it on top of the chocolate in the glass bowl. 20180201_170933.jpg

Let it sit for about a minute. Then stir. 20180201_173430.jpg

Scoop into glass ramekins or serving dishes of your choice and refrigerate until firm.  Lick the bowl.

Easy-peasy though it looks and tastes fancy-schmancy!

If you divvy it up into 4 servings you are looking at 400 calories (eat it after a light dinner!), 9.5 total carbs or 3.5 net carbs, and 37 grams fat of delicious, keto-friendly numminess! 20180202_081546.jpg

Where’s the fourth serving?¬† It never made it into a serving dish!

 

Keto Recipes

Hey guys, so I tried making my first “fat bomb” recipe today…. and it was¬†the bomb.¬†

I’ve stalled a bit in my progress so I wanted to find ways to incorporate¬†more¬†fat and¬†less¬†carbs and protein.¬† You really want to shoot for 80% of your calories coming from fat to get the all the therapeutic¬†benefits of a keto diet.

So I tried making this vanilla cheesecake fatbomb recipe.  It was so good!  They suggest piping it into muffin cups but I suggest eating it straight out of the bowl by spoon!  This is the real, velvety taste of cheesecake mixed with the creaminess of whipped cream.  So good! 

I reduced the sweetener a bit because my mix is a bit sweeter then straight erythritol.  It was just sweet enough and the texture was great.  I put them in the fridge to firm up.

I also made¬†keto egg muffins.¬† I used 10 eggs to make 12 muffins.¬† I used diced ham and a heaping cup or so of cheddar cheese.¬† I also added about 4 tablespoons of melted butter to up the fat content.¬† I baked them for 20 minutes but next time I’d reduce that to 18.¬† Still, very good.¬† Much better cold, actually.¬† ¬†A great snack or quick breakfast!