simple keto treats 10 LOW-CARB, HIGH FAT DESSERT RECIPES TO SQUASH YOUR SWEET TOOTH WITHOUT IMPACTING YOUR BLOOD SUGAR!
Hey there, friend! Welcome to my mini-ebook of keto, nutrient-dense, real food treats! This is a compilation of recipes I have created for myself and others over the past year as I have adopted a high-fat, lowcarb lifestyle that, in my opinion, fit the bill as far as what a treat should be: satisfying, energizing, and nourishing. I didn't always think about these 3 words as I was devouring a treat. For years, my constant diet mentality led me to think all treats were "bad" (except 100 calorie packs were somehow deemed acceptable in my world at the time) which then led me to spend a portion of my week in full-on binge mode as soon as a treat came near. Since adopting a ketogenic lifestyle, I now have the mindset that no food is "off limits", but it does have to fulfill those 3 criteria. And magically, once the "can't haves" were lifted, the binge-ing out on gluten-free cookies disappeared. Now, when I feel like it, I will choose from these recipes and make myself a batch to have around. They all make me feel really good, satisfy my sweet treat desire, and promote ketosis! Triple win! I hope you love these recipes as much as I do and they provide the freedom and health you are looking for in your keto journey like they do for me! my keto sweeteners of choice There's quite a bit of debate out in the keto community regarding which sweeteners to use in low-carb dessert recipes. I personally have a bit of a different take on the matter. For me, the two most important things about the sweeteners I put into my body is that: 1) it is REAL: that my body will know what it is, gaining nutrients from it and then effectively processing it for elimination. 2) it will keep my blood sugar from spiking, so I can remain in a nice, even blood sugar pattern throughout the day, regardless of my 'treat' consumption.
With those criteria in mind, I have two go-to keto sweeteners in my arsenal. Now, it doesn't mean that I am totally against any of the other ones out there in the keto space. It just means I have favorites and those are what I choose to use in my recipes and what you will see used in this book. :) Yacon Syrup - Yacon syrup is 100% natural, gently extracted from a Peruvian root and has been used medicinally for centuries in other cultures. The small amount of sugar that is in yacon syrup (2 grams per teaspoon) also doesn't cause an insulin/blood sugar spike due to the prebiotic content of the syrup. Our GI systems do not break it down until it gets to our large intestine where it is used as "food" for our beneficial gut bactera! Yep, it is actually GOOD for our gut bacteria and metabolism! Plus, it's so sweet naturally and with such an awesome flavor, that I use a very little in these recipes making them virtually sugar-free. Stevia - Let me first preface this by saying that I'm not a huge stevia fan as far as flavor goes but, with a little trial and error, I have been able to find the recipes where the stevia flavor is disguised. Plus, I like how easy it is and how little you need to make a big impact. It is very important to find organic stevia leaf extract in a liquid form to know you are getting pure, natural stevia. Those in a powder are mixed with other fake sugar powders and, therefore, not pure. the recipes I am not the greatest recipe creator out there, mainly because I am more of a throw-something-together-and-call-it-a-meal kind of girl. When I do create recipes, they MUST be easy and a case where most people will already have the on hand. If you're like me, when you see a recipe with a giant list of, it's an immediate turn-off. So, every recipe here is easy, with minimal, but huge on taste. I have left room in some of the recipes for you to gauge your own sweetness level. I have found that keto leaves a wide variety in sweet tolerance, since so many of us have changing taste buds after eliminating sugar from our diet. (Suddenly, 85% dark chocolate is SO sweet!
grocery list A list of my favorites to get your pantry stocked to make keto treats! Click on the headings to see the best brands. stevia leaf extract The best tasting and most pure I have found and comes in an alcohol free-version too! yacon syrup Always look for organic and an ingredient list of JUST yacon. collagen peptides A great way to add a little protein to your beverages and get the health benefits too! mct oil Quality matters, making not all MCT oils equal! ghee One of the best flavors on the planet! chocolate Depending on your sugar tolerance, somewhere in the range of 85% dark to 100% cacao will be called for in these recipes. Make sure your chocolate is soy-free! coconut cream There is a night and day difference between regular canned coconut milk and this canned coconut cream. Highly recommend for making dairyfree ice cream! My favorite 85% dark chocolate! My favorite 100% dark chocolate! Don't forget to take a pic of your treat-making, post it to social media, and tag #ketoforwomen and @shawnmynarhealth!
hot cocoa 8 ounces boiling water 1/4 cup coconut milk 1 tablespoon MCT oil 1 tablespoon unsalted butter or ghee 1 scoop collagen peptides 2-3 teaspoon cocoa powder 5 drops stevia (add more for a sweeter taste) 1. Heat water and coconut milk in saucepan over medium high heat. In a blender, add remaining. 2. Once coconut milk and water are boiling, add to blender. Blend all until well combined and frothy. ideas/notes Add a few drops of peppermint, orange, or lavender essential oils for a different flavor!
mint chocolate ice cream 1-13.5 ounce can Coconut Cream or Heavy Whipping Cream 1 egg 15-20 drops organic stevia leaf extract 1 1/2 teaspoons peppermint extract 1/8 teaspoon salt 1/4 cup unsweetened chocolate, chopped into small pieces 1. Whisk together egg, coconut cream, stevia, peppermint extract, and salt. 2. Once combined, stir in chocolate pieces. 3. Add mixture to ice cream maker and process according to machine instructions.
sweet bacon granola 1 cup raw, unsalted almonds 1 cup raw, unsalted cashews 2 cups unsweetened coconut flakes 1/2 cup unsalted sunflower seeds 1/2 cup bacon, cooked and crumbled into large chunks (can be omitted) 2 tablespoons flaxseed meal 3 tablespoons coconut oil 2 tablespoons almond butter 2 tablespoons yacon syrup 1/2 teaspoon vanilla A few shakes of sea salt 1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper. 2. Place almonds and cashews in a food processor and pulse until roughly chopped. 3. Transfer nut mixture to large bowl and add coconut, sunflower seeds, bacon, and flaxseed meal. Stir together until combined and set aside.
, contd. 4. In a small saucepan, combine coconut oil, almond butter, yacon syrup, and vanilla. Heat over low heat, stirring continuously until smooth. 5. Pour almond butter mixture over nut mixture and use two spoons to gently mix together until evenly distributed. 6. Spread mixture onto baking sheet evenly, about an inch thick. Sprinkle with salt. 7. Place in oven for 10 minutes, then turn off oven but keep pan in oven for another 20 minutes as it cools down. 8. Take pan out and let granola cool for 30 minutes. Gently break apart in chunks. Store in airtight container for 3-4 days.
chai chia pudding 1-13.5 ounce can coconut milk/cream 1/2 cup chia seeds 1/4 cup water 1 teaspoon cinnamon 1/4 teaspoon ginger 1/4 teaspoon ground cloves 1/4 teaspoon ground nutmeg 1/4 teaspoon allspice 5 drops stevia (optional) 1. Combine all except chia seeds in a large mason jar and stir well until combined. 2. Add in chia and lightly stir. Screw lid onto jar and place in refrigerator for at least 4 hours or until chia has jelled. Makes 4 servings. ideas/notes Top with cacao nibs, nuts, or coconut!
chocolate chip cookies 1/2 cup coconut oil, melted to liquid and slightly cooled 1/4 cup butter, melted to liquid and slightly cooled 1.5-3 tablespoons yacon syrup, depending on sweetness preference 1/2 teaspoon vanilla extract 2 cups almond flour 1/2 teaspoon baking soda 1/4 teaspoon salt 3 tablespoons 85-100% dark chocolate pieces 1. Preheat oven to 350. Line baking sheet with parchment paper. 2. Whisk together butter, coconut oil, yacon syrup, and vanilla. 3. In a separate bowl, whisk together almond flour, baking soda, and salt. Combine two mixtures together and mix until dough forms. 4. Add in chocolate chunks and roughly stir until evenly combined. 5. Roll into 2 inch balls and place on baking sheet. Use fingers or back of greased spoon to press into cookie form. 6. Bake for 8-10 minutes. Let cool 10 minutes.
mint chocolate shake 1 cup ice cubes 1 cup coconut milk or heavy cream 2 tablespoons almond butter 1/2 avocado 1 tablespoon cocoa powder 1/4 teaspoon vanilla extract 1/4 teaspoon peppermint extract Pinch salt 1. Put all in a blender and blend until smooth. Makes 2 servings. ideas/notes Have as a whole meal when time is tight!
chocolate cake 4 eggs 2 tablespoon butter or ghee, melted 2 tablespoon coconut oil, melted 3 tablespoon yacon syrup 1/2 teaspoon vanilla 1/4 cup almond flour 1/2 cup cocoa powder 1/4 teaspoon baking soda 1. Preheat oven to 350. Use butter or coconut oil to grease an 8x8 pan or line a muffin pan with paper liners. 2. Whisk together eggs, melted butter, coconut oil, yacon syrup, and vanilla in a large bowl. Add in almond flour, cocoa powder, and baking soda and stir vigorously until batter is smooth. 3. Pour batter in prepared baking dish. Bake for 20-25 min or until a toothpick inserted into cake comes out clean.
frosting 1-13.5 ounce can coconut cream, refrigerated overnight 1/2 teaspoon vanilla extract or any other flavor extract 8 drops organic stevia leaf extract OR 1 teaspoon yacon syrup 1. Flip refrigerated can of coconut milk upside and open from bottom. 2. Save liquid for another use and scoop solid into a small mixing bowl. 3. Add remaining and use a stand or hand mixer to beat until smooth and creamy. You can add a bit of the liquid from the can of coconut milk into the mixture if you need better consistency.
pumpkin pie balls 1/4 cup coconut butter 1/4 cup pumpkin puree 1/4 cup shredded coconut, unsweetened 2 tablespoons coconut oil, melted 8-12 drops stevia 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 1/4 teaspoon ginger 1/4 teaspoon all spice Coating: 2 tablespoons shredded coconut, unsweetened 1 teaspoon cinnamon 1. Place coating in small bowl, mix well, and set aside. 2. Place all for balls into food processor and process until smooth. If you do not have a food processor, mix by hand. 3. Roll dough into 1-inch sized balls and then immediately roll through coating mixture until evenly coated. Store in airtight container in refrigerator until serving.
spice muffins Dry: 1 1/3 cup almond flour 1 teaspoon cinnamon 1/2 teaspoon nutmeg 1/4 teaspoon allspice 1/4 teaspoon cloves 1/4 teaspoon baking soda Pinch salt Wet: 1/3 cup coconut oil, melted 3 eggs 1 tbsp yacon 1 tsp vanilla 1/4 cup water 1. Preheat oven to 325 and line a muffin pan with paper liners 2. In a large bowl, whisk together all wet until combined. In a separate bowl, mix together all dry. 3. Add dry to wet and mix well until batter is smooth. 4. Spoon batter into muffin cups until about 3/4 full. 5. Bake for 30 minutes or until toothpick inserted comes out clean.