I’m launching a 90 Day Keto Challenge in January 2016. Would you like to join me? It includes weekly webinars, meal plans and shopping list, a workbook, and private online support group. For more info, click here.
I’ve been playing around with Nature’s Way’s new flavored liquid coconut oils and created this Caesar dressing from their garlic flavored one. Typically, Caesar dressing calls for up to 6 cloves of garlic, which is a lot of carbs. By using this garlic flavored oil, you can avoid all the carbs while still getting that super garlicky flavor. Don’t let the anchovy paste scare you. It is used as the salty, umami component, so it should not taste fishy, only delicious.
Baby Greens, Lowest Carb Caesar Dressing, and Sardines
Nature’s Way Always Liquid Coconut Premium Oil Savory Garlic flavor
In a small bowl, whisk together the mustard, vinegar, mayonnaise and anchovy paste. While continuing to whisk, add the coconut oil in a slow, steady stream until completely incorporated.
Yield: 3/4 cup, about 6 servings (2 tablespoons each)
Macronutrient information (per 2 tablespoons): 197 calories, 0.3 g carbs, 23 g fat, 0.5 g protein,
I’m launching my next 90 Day Keto Challenge very soon. Would you like to join me? It includes weekly webinars, meal plans and shopping list, a workbook, and private online support group. Everything you need to start (or restart) your keto diet. For more info, click here.
This chocolate pie is low carb, high fat, sugar free, gluten free, dairy free, and vegetarian, too. It packs a whopping 477 mg of potassium per slice and is a play on a raw vegan avocado chocolate pie, but to amp up the fat, I’ve added cocoa butter. This makes it really rich, plus as it cools, it has a very firm yet creamy texture. I made this pie originally for Thanksgiving 2015 while my son and I were doing a month of dairy free keto. It turned out so well that he asked me to recreate it for the holiday party at one of the restaurants he works at.
Keto Chocolate Pie (with optional whipped cream)
Coconut and Hazelnut Flour Crust
Chocolate Cream Filling
- 5 very ripe, medium haas avocados
- 125 grams cocoa butter, melted and cooled slightly
- 1/2 cup unsweetened cocoa powder
- 1/2 teaspoon sea salt
- 1 teaspoon vanilla extract
- 1/2 cup Swerve, confectioner’s style
- Preheat oven to 425 degrees F.
- Grease a 9 inch pie plate with coconut oil. In a food processor fitted with an S blade, combine the coconut oil, eggs, coconut and hazelnut flour. Pulse until dough comes together in a ball. Place dough into the pie plate. Using your fingers, press and spread out evenly in pie place. Bake for 15 – 20 minutes, or until lightly brown. Let cool.
- Clean out the food processor and begin preparing the chocolate pie filling. Remove skin and pits from avocados and discard. Put avocado, cocoa powder, salt, vanilla, and Swerve into the processor bowl. Turn processor on low and slowly pour melted cocoa butter in and mix until smooth and combined. Stop blade and scrape down sides if needed and blend further.
- Pour chocolate pie filling into cooled pie crust and spread out evenly. Place pie in the refrigerator and cool completely, about 2 – 4 hours, before serving.
Cooks Notes: You could top this pie with whipped heavy cream (as pictured), or in keeping with dairy free, make a coconut whipped topping, or simply eat it like it is. Another addition I suggest is 1 – 2 tablespoons of greens powder mixed into the pie filling.
Yield: 8 servings
Macronutrient Information: 465 calories, 4 g net carbs (14 g carbs, 10 g fiber), 46 g fat, 5.5 g protein
RDA Information: riboflavin 10%, B6 12%, folate 18%, vitamin C 11%, vitamin K 25%, copper 16%, iron 13%, magnesium 12%, manganese 16%, potassium 13%
Chia seeds are odd little seeds that pack a wallop of soluble fiber and minerals (check out the RDA info below). The soluble fiber, when exposed to liquids, turns into a jelly-like substance that has impressive thickening ability. Additionally, this soluble fiber is great for stabilizing blood sugar. Many even report lower blood sugar numbers for the whole next day after they consume a tablespoon of chia seeds. Most of the carbs in chia seeds are fiber, which makes them a fun little ingredient to play with in keto and low carb recipes.
While this recipe is quite tasty, I recommend avoiding dessert recipes during your first month or more on keto. Initially, I find it easiest to reduce cravings by avoiding dessert type foods all together. After you have been on keto and your cravings seem mostly a thing of the past, then I would recommend trying a recipe like this, occasionally. If you experience increased cravings in the days following this recipe, I recommend going back to no desserts for a while longer.
Keto Chocolate Chia Pudding with Whipped Cream
2 cups unsweetened almond milk
2 tablespoons unsweetened cocoa powder
1/4 cup Swerve, confectioners style
1/4 teaspoon sea salt
4 tablespoons chia seeds
1/4 cup heavy whipping cream (optional)
- Place the almond milk, cocoa powder, Swerve, and sea salt into a blender and blend on high until smooth.
- Pour pudding into storage bowl with a lid. Stir in chia seeds. Wait 10 minutes and stir again. (This helps distribute the chia seeds evenly, so that they don’t clump at the bottom.)
- Cover and refrigerate pudding overnight.
- Stir pudding well and divide among 4 serving dishes. In a medium bowl, beat the heavy cream on high with an electric blender until stiff peaks form, about 5 minutes. Top pudding with whipped cream.
Yield: 4 – 1 cup servings
Nutrition info: 180 calories, 8.7 g carbs, 5.7 g fiber, (3 g net carbs), 16 g fat, 4 g protein
RDA info: vitamin A 14%, vitamin D 15%, vitamin E 12%, vitamin K 90%, calcium 31%, copper 16%, iron 14%, magnesium 19%, manganese 24%, zinc 11%
This recipe came about when I was trying to create the perfect salad dressing to go on top of a Pepperoni Pizza Salad. This turned out delicious. It would also be great on a caprese salad, or a marinade for grilled veggies.
Tomato Basil Vinaigrette
1 cup olive oil
1/4 cup red wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon sea salt
1 teaspoon Italian seasoning
1/4 teaspoon garlic powder
1 cup basil leaves
3 tablespoons tomato paste
1/4 teaspoon Swerve (erythritol)
1/4 teaspoon red chili flakes (optional)
In a food processor, add 1/2 cup olive oil, vinegar, mustard, sea salt, Italian seasoning, garlic powder, basil leaves, tomato paste, Swerve, and chili flakes. Pulse until pureed. Turn the processor on low and slowly add the remainder of the oil.
The flavor improves the longer it sits.
Yield: about 1 1/2 cups, 12 servings at 2 tablespoons each serving
Nutrition info per serving: 166 calories, 1 g carb, 18 g fat, 0.3 g protein
My mother, Leanne, is the cheesecake maker in our family. Nearly every year for my son’s birthday, she makes him a cheesecake. He has never really liked cake, and really loves cheesecake, so this has always been a much anticipated annual tradition for him. Since he has joined me in the keto lifestyle, this year for his birthday I wanted to see if I could challenge Grandma Leanne to make a keto-friendly version of her cheesecake.
While Grandma has made many cheesecakes, she had never made one that was sugar free and keto-friendly. I figured that by simply replacing the graham cracker crust and sweeteners in the recipe, it could easily be adapted to fit the keto lifetyle. To help her out, I ordered almond meal and Swerve from Amazon and had it shipped right to her house.
And she did! It was delicious and even all the non-keto birthday attendees enjoyed it. We ate it plain, however it would also be delicious with a raspberry coulis, salted caramel, or dark chocolate sauce.
Filling ready to go in the oven
Single Slice of Cheesecake
1 3/4 cup almond meal
1/4 cup Swerve, Confectioners Style
1/3 cup butter, melted
3 packages (8 ounces each) cream cheese, softened
1 cup Swerve, Confectioners Style
2 teaspoons vanilla extract
3 large eggs
1 cup sour cream
Preheat oven to 350 degrees F. Mix almond meal and Swerve together and add butter. Stir to combine well. Press into bottom and sides of spring form pan.
Beat softened cream cheese until fluffy; add Swerve and vanilla. Beat in eggs one at a time. Add sour cream. Blend until smooth. Pour into pan. Bake at 350 degrees F for one hour. Turn off oven leaving door slightly ajar for one hour. Chill.
Yield: 10 servings
Nutrition info*: 264 calories, 5.4 g carbs, 2.1 g fiber, 25 g fat, 7 g protein
*For this recipe, I have omited the Swerve from the nutrition info because it is not digested by the body, does not cause an increase in insulin, nor an increase in blood glucose. It contributes no calories, carbs, fats, or protein. Due to labeling laws in the US, it is counted as carbs on labels, however it does not digest like carbs.
Apparently, I didn’t snap a photo of this when I made it! Next time I will for sure. And if you make it, post a photo in the comments.
1 pound broccoli florets, cut into bite-sized pieces
1/4 cup minced red onion
1 ounce almonds, roughly chopped
1 cup mayonnaise
2 teaspoons hot sauce (or more to taste)
1 teaspoon sea salt
2 tablespoons apple cider vinegar
Place the broccoli, onion and almonds into a large bowl.
In a small bowl, combine the mayonnaise, hot sauce, salt and vinegar and mix well to create the dressing. Pour the dressing over the contents of the large bowl and stir until the broccoli is evenly coated with the dressing.
For best flavor, refrigerate 4 hours or more before serving.
Nutrition info: 240 calories, 6 g carbs, 2 g fiber, 24 g fat, 2.7 g protein, 86% of vitamin C