Tag: low carb

low carb & keto apple crumble

Low Carb & Keto Apple Crumble

  • Servings: 2
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Crisp, sweet, and you'll never know it's not apples


Ingredients

    For the almond crumble
  • 1/3 cup almond flour
  • 1 tablespoon coconut flour
  • 2-4 tablespoons golden swerve to taste
  • 1/4 teaspoon cinnamon
  • pinch of salt
  • 2 tablespoons grass-fed butter cold and diced
  • 2 tablespoons pecans roughly chopped
    • For the filling
  • 10 ounces chayote squash (or you can use zuchinni) peeled, cored and diced
  • 1-2 tablespoons golden swerve to taste
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon freshly ground nutmeg
  • 1/8 teaspoon ground allspice
  • 1-2 tablespoons lemon juice to taste
  • 1/2-1 teaspoon apple extract to taste
  • 2 tablespoons grass-fed butter

Directions

  1. Preheat oven to 350F. Lightly toast almond flour in a skillet or pan over medium heat, until fully golden and fragrant (2-4 minutes). This is very important taste wise so don’t skip it.
  2. Whisk thoroughly together in a small bowl the toasted almond flour, coconut flour, sweetener, cinnamon and salt. Add in butter and rub the mixture with your fingertips until it resembles coarse bread crumbs. Incorporate pecans and set aside.
  3. Mix together, in a rimmed baking tray or dish, squash, sweetener, cinnamon, nutmeg, allspice and lemon juice (starting with 1 tablespoon, tasting and adding more as needed). Add in apple extract, starting with just 1/2 teaspoon, adding more to taste. You can alternatively cook the filling a bit on the stove-top to nail the flavors.
  4. Top with crumble mixture and bake for 25 to 27 minutes, covering the crumble with foil after 10 minutes to avoid excessive browning.
  5. Allow to cool for at least 15 minutes to allow the flavors to mingle, or store refrigerated for up to 3 days.

Serve for Breakfast or with your favorite Keto Ice Cream as Dessert

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(no bake!) Keto chocolate cheesecake

(No Bake!) Keto Chocolate Cheesecake

  • Servings: 2
  • Difficulty: easy
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Ingredients

    For the Keto ‘oreo’ crust
  • 3 tablespoons amond flour
  • 2 teaspoons cocoa powder
  • 2 teaspoons powdered swerve
  • 1/8 teaspoon instant coffee (optional)
  • kosher salt
  • 2 teaspoons melted grass-fed butter
    • For the Keto Chocolate Cheesecake
  • 2-1/2 tablespoons sour cream plus more for serving (optional on the serving side)
  • 5 tablespoons cream cheese at room temperature
  • 2 tablespoons grass-fed butter at room temperature
  • 1/2 teaspoon vanilla extract
  • 2-4 tablespoons powdered swerve (I used 2)
  • 2-4 tablespoon cocoa powder to taste (I used 2)
  • 1/4 teaspoon instant coffee (optional)

Directions

    For the keto ‘oreo’ crust
  1. Lightly toast almond flour ina dry skillet or pan over medium heat, until fully golden and fragrant (2-4 minutes). this is very important taste-wise, so don’t skip!
  2. Transfer toasted almond flour to a small bowl and mix in cocoa, sweetener, coffee and salt. Add in butter, mix until thoroughly combined. Press into serving glass or dish and refrigerate while you make the cheesecake.
    3. For the keto chocolate cheesecake
  3. Add sour cream to a medium bowl and beat with an electric mixer until whipped (2-3 minutes). Set aside.
  4. Add cream cheese and butter to a medium bowl and beat with an electric mixer until fully creamed. Add vanilla extract, sweetener, cocoa (to taste) and coffee. Beat until just combined.
  5. Fold in whipped sour cream. Pipe or spoon cheesecake mixture into the oreo crust lined glass. Freeze for 20-30 minutes or refrigerate for a couple hours (or overnight). Keep in the fridge for up to 4 days, and in the freezer afterwards.
Recipe Courtesy of gnom-gnom.com

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What drives our diet obsession?

We live in a time plagued by unprecedented obesity rates. The latest government data reveals that some 100 million Americans are now obese!

Why do people continue to go on DIETS? (Remember that word means DIE and it’s always short term)

  1. I just want to feel better. Dr. Mimi Guarneri, MD cardiologist and president of the Academy of Integrative Health and Medicine says “They’re tired and sluggish and in pain and experiencing side effects of lugging around excess weight – like sore backs and achy knees. More than just the pain, their confidence is shot. They feel bad that their clothes no longer fit and they aren’t happy with the way they look.”
  2. I just want to Unleash My Real Self. Alexis Conason, Psy.D, a NYC-based psychologist says most of her work is helping people to overcome destructive body image and overeating. The main problem is that even if people lose the weight if they don’t change their mindset and stop DIETING, nothing changes. It has to be a lifestyle change.
  3. I just want to Qualify for Bariatric Surgery. Dr Wilnise Jasmin, MD says that a lot of people come to her with wanting to relieve sleep apnea and ease painful osteoarthritis and qualify for bariatric surgery. Dr. Jasmine tells patients not to DIET, but to gradually make small daily changes that can permanently alter the way you eat.
  4. I just want to Feel in Control. Dr. Conason says the desire to diet may also stem from a desire to take charge. “The ironic thing is that the more diets and strict rules we place on ourselves, the more out of control we feel” says Conason. She recommends to stop dieting and develop a more loving relationship with yourself, eat in a way that fosters that, and find ways other than food to nurture emotional needs.
  5. I just want to Reverse This Health Issue. A lot of times it takes a health scare to get people to make changes. Dr. Guarneri’s sees patients who are at risk for heart disease, Type 2 diabetes and they are tired of being sick and on all kinds of medications. They have finally realized if they don’t do something they will be in real trouble. She says “You can reverse heart disease and significantly improve diabetes, fatty liver, osteoporosis and other chronic diseases by making lifestyle changes.”
  6. I just want to Do Things I Love Again. Jill Weisenberger, M.S. R.D.N. who wrote Prediabetes: A Complete Guide says “There’s nearly always some emotion tied to a client’s decision to seek my expertise”. She works with clients to kick extreme dieting to the curb.

These are just some of the reasons why people want to DIET. As we’ve talked in the past year – let’s get rid of the DIET and change to a healthy LIFESTYLE.

Where do you fit in above? Is it going to take a health scare? Do you just want to Feel Better? Let’s learn to do what Dr. Guarneri recommends and just make a few lifestyle changes.

One of those changes could be a Low Carb Keto Lifestyle or maybe just getting rid of bread and eating a healthier substitute – like low carb tortillas or if you live on the west coast Franz makes a Keto bread that is awesome with 0 net carbs.

Weight doesn’t just all of a sudden show up on our bodies – it takes months and years to get that weight on. One of our biggest issues is the fact we all want instantaneous results. If you just take one thing away this week and one thing away next week and you start cooking at home and buying foods on the outer aisle of the grocery stores then you are well on your way to a healthier lifestyle.

Or just add a little exercise or start walking. There is an ap called couch to 5k. It is designed for you to go from the couch to running in a 5k, but there is no reason why you can’t just decide to use it and walk a 5k. That’s what a bunch of us are doing this Saturday.

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incredible keto banana bread

Incredible Keto Banana Bread

  • Servings: 12
  • Difficulty: Easy
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Ingredients

  • 1/2 cup grass-fed unsalted butter
  • 1-1/3 cup almond flour
  • 6 tablespoons golden flaxseed meal finely ground
  • 2 tablespoons psyllium husk finely ground
  • 2 tablespoons coconut flour
  • 1 tablespoon baking powder
  • 1 teaspoon xanthum gum
  • 1/2 teaspoon kosher salt
  • 4 eggs
  • 3/4 cup golden erytrhitol allulose, xylitol or coconut sugar
  • 1 teaspoon blackstrap molasses
  • 3 teaspoons banana extract
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 6 tablespoons full fat Greek style yogurt or sour cream
  • 2/3-1 cup roughly chopped pecans or walnuts (optional)

Directions

  1. Heat up the butter in a small saucepan over medium/low heat. Continue to simmer the butter, stirring once in a while, until fully browned (about 4-6 minutes). Set aside to cool slightly while you prepare the rest. Note: browning the butter is totally optional, but it does add a ton of flavor so it comes highly suggested.
  2. Preheat oven to 350F. Line (or grease and flour with coconut flour) a 8.5 x 4.5″ loaf pan.
  3. Whisk together in a medium bowl almond flour, golden flaxseed meal, psyllium husk, coconut flour, baking powder, xanthan gum and salt. Set aside.
  4. Add eggs, sweetener and molasses to a large bowl and beat with an electric mixer for 3-5 minutes until airy and lighter in color. With the mixer on, add in the banana and vanilla extracts, apple cider vinegar and browned butter.
  5. Add in the dry flour mixture in two parts, alternating with the yogurt. Mix for 2-3 minutes until fully incorporated and elastic. The batter will thicken as you mix (think cookie dough). Fold in the nuts which are totally optional.
  6. Distribute the batter evenly into pan, smoothing out the top with a wet spatula. Bake for 55 to 65 minutes, until deep golden and a toothpick inserted comes out clean. Check in on the bread after minute 20, and cover with aluminum foil as soon as it begins to turn golden. Alternatively, feel free to make 12 muffins out of a batch (bake for 25-30 minutes, until golden and a toothpick inserted comes out clean).
  7. Allow to cool for 15 minutes in the pan before removing, and cool completely in a rack before glazing or cutting. Keep in mind that your banana bread will continue to cook while it cools, so don’t slice it before.
Recipe Courtesy of Gnom-gnom

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french onion meatloaf

French Onion Meatloaf

  • Servings: 10
  • Difficulty: Easy
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This is the pinnacle of low carb comfort food


Ingredients

  • 2 tablespoons butter or bacon grease
  • 1 large white onion cut in half lengthwise and thinly sliced
  • salt to taste
  • 1 teaspoon fresh thyme leaves
  • 1 lb ground beef
  • 1 lb ground pork or another lb ground beef
  • 1 cup ground park rinds or 1/2 cup almond flour
  • 2 teaspoon onion powder
  • 3/4 teaspoon black pepper
  • 1 large egg
  • 4 ounces Gruyere cheese grated

Directions


1. In a large skillet over low heat, melt the butter or bacon grease. Once melted, add the sliced onions and toss to coat. Sprinkle with salt and cook, stirring frequently, until the onions are soft and golden brown, 15 to 20 minutes.
2. Stir in the thyme leaves, cook one more minute, then remove from heat and set aside.
3. Preheat the oven to 350F and line a large rimmed baking sheet with parchment paper.
4. In a large bowl, combine the ground meat, pork rinds, onion powder, pepper and an additional 1/2 teaspoon salt. Stir in the egg and half of the caramelized onions, then use your hands to thoroughly combine.
5. Transfer to the prepared baking sheet and form the mixture into a loaf about 5 by 9″. Bake 40 to 50 minutes, until the internal temperature reaches 160F. remove and turn off the oven.
6. Top with the shredded cheese and the remaining onions and place back in the warm oven to melt the cheese, about 5 minutes.
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Recipe Courtesy of alldayIdreamaboutfood.com

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Low Carb tagalong bars

Low Carb Tagalong Bars

  • Servings: 16 bars
  • Difficulty: easy
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A delicious sugar-free treat that tastes just like the famous Girl Scout cookie!


Ingredients

    Crust
  • 1-1/4 cups almond flour
  • 1/3 cup Swerve Sweetener
  • 1/4 teaspoon Salt
  • 1/4 cup butter, chilled and cut into small pieces
    • Peanut Butter Caramel Filling
  • 2/3 cup creamy peanut butter
  • 1/4 cup butter
  • 1/2 cup powdered Swerve Sweetener
  • 1/4 cup heavy whipping cream
  • 1/2 teaspoon vanilla extract (can use caramel extract if you have it)
    • Chocolate Topping
  • 3 ounces sugar free dark chocolate (such as Lily’s) chopped or use the chips
  • 2 tablespoons butter

Directions

    Crust:
  1. Preheat the oven to 350F. combine almond flour, butter , sweetener and salt in a food processor. Pulse to combine. Sprinkle the butter over and continue to pulse until the mixture resembles fine crumbs.
  2. Press the mixture evenly into the bottom of an 8-inch square pan and bake 15 minutes or until light golden brown. Set aside and let cool.
    3. Peanut Butter Filling:
  3. In a microwave safe bowl, combine the peanut butter and butter and melt on high until it can be stirred to a smooth mixture, about 1 minutes. Stir in the powdered sweetener until well combined and then whisk in the cream and the extract.
  4. Pour over cooled crust and spread evenly with an offset spatula. Refrigerate until set, about 20 minutes.
    5. Chocolate Topping:
  5. In a microwave safe bowl, combine the chopped chocolate and the butter. (you can use the same bowl as with mixing the peanut butter)
  6. Heat on high in 30 second increments, stirring in between, until smooth. Be careful not to overheat and make your chocolate seize.
  7. Spread over the chilled filling. Let set at room temperature for about 1 hour.

Recipe Courtesy of AllDayIdreamaboutfood

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