mmmketo

Sea Salt Walnut Brownies

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I got the original recipe from this thread on reddit/r/xxketo and adapted it a tiny bit because I like salty sweet snacks.

  • 1 stick butter
  • 2/3 cup sucralose
  • 4 eggs
  • 1-2 tbsp almond milk
  • 1/2 tsp vanilla flavoring
  • 1/4c walnuts
  • 1.5 tbsp coconut flour
  • 1/4 tsp salt
  • few dashes of sea salt
  • 1 chocoperfection dark chocolate bar (or 2oz of your dark chocolate of choice, just adjust macros)

 

  1. Preheat oven to 325.
  2. Grease a 8×8 dish.
  3. Melt butter and chocolate in the microwave in 30 second increments until everything is melted. Remove from microwave and add in your sucralose, set aside.
  4. In a separate bowl mix 1 egg with the coconut flour and almond milk. Once fully incorporated, add in the remaining eggs and the vanilla.
  5. Combine all ingredients, pour in your walnuts.
  6. Pour mix into your greased dish, sprinkle a bit of sea salt over top and bake 30 – 35 minutes, cut into 9 squares.

Macro Breakdowns (for just the brownie):

Calories – 168.2 Net Carbs – 2-3g (I added a buffer in because of the Sucralose) Total Fat – 16.2g Protein – 3.5g
The chocolate syrup is from Walden Farms, and has 0 calories, 0 carbs.

The Ice Cream sandwich on top is from Clemmy’s. It’s the Clemmy’s Ice Cream O’s. It’s 0 net carbs, because it uses Sugar Alcohols for sweetening. Some people have adverse reactions to Malitol or Xylitol (bathroom issues / kicking out of ketosis) but some don’t. This is the first time I’ll ever tried it, and I tested my ketosis before I ate it so if things look wonky tomorrow I’ll come back and amend this on whether or not I recommend it.

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Cheesy Citrus Spaghetti Squash with Asparagus and Red Onion

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Hope you guys like it. I totally winged it but wrote everything down as I was going along. I love butter and parmesan with my pasta, and I love lemon pepper parmesan asparagus so I figured why not go for it?

Ingredients:

  • Two 1-lb Spaghetti Squash (they’re the little guys) (yielded about 16oz
  • Trader Joes 21 Seasoning Salute (few dashes)
  • Black Pepper (pinch)
  • 3oz Asparagus Spears (trimmed)
  • 5.5 Tbsp Red Onion
  • Half stick (this is the size it came in) Land O’ Lakes Olive Oil & Sea Salt Butter
  • 1oz Montcevre Goat Cheese (they come in single serving packages)
  • 1/4 cup Kraft Natural Shredded Cheese – Italian 5 Cheese.
  • About a teaspoon of lemon juice

Preheat oven to 375.

While preheating, chop your onion, trim your asparagus, measure out the other ingredients if you’d like.

Once oven is heated, put spaghetti squash on a cookie sheet and stick them in there for 45 minutes to an hour, when you can pierce it with a knife it’s ready to go.

Take them out of the oven and set aside and put your butter (all of it!) into a frying pan or cast iron pan over medium heat. Once the butter is melted, toss in the red onion and asparagus and stir it around until it’s coated. Sprinkle your 21 seasoning salute and black pepper and continue stirring until onions are soft and the asparagus have softened, once this happens add lemon juice, stir, and set aside.

Carefully cut open both of your spaghetti squash and scoop out the seeds and discard. Scoop out squash and put into a large mixing bowl (I ended up with 2 cups / 16oz of squash), toss in your vegetable / butter mixture and mix it up really well. Lastly add your goat cheese which you might want to crumble first, and shredded cheese. Portion out into 4 different serving sizes and serve.

Macro Breakdowns (per serving, recipe makes 4)

Calories – 171, Net Carbs – 6g, Fiber – 2g, Fat – 14g, Protein 4g

Broccoli Soup with Sour Cream and Bacon

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This is one of my favorite Keto Recipes. I can’t take credit for it, I found it here : http://eatingketo.blogspot.com/2012/01/creamy-broccoli-cheddar-soup.html

We like to top it with sour cream, more cheddar and bacon. The recipe makes enough to last you a while, and you’ll be glad it did because it’s so delicious.

 

California Roll Sushi, Keto Style.

Keto California Rolls

 

Super easy. Change up the nutritional information depending on what your toppings are.

Ingredients:

1/2 cup riced cauliflower

1 tbsp whipped cream cheese

1 ounce cucumber

1/2 avocado

1 crab stick

2 sheets nori
Rice enough cauliflower for your rolls, I used half a cup for two rolls.

Once it’s all riced, add in one tablespoon of WHIPPED cream cheese. The Philadelphia kind that comes pre whipped, mix it in so all your riced cauliflower is stuck together just like sticky sushi rice.

Then cut up all your vegetables and stuff you’re going to use. I used about an ounce of cucumber, 1/2 an avocado, and one crab stick (these are carby, at least for keto. One stick is 5 carbs, since I was making two rolls I figured it was okay).

Lay out your piece of nori, wet your hands and moisten the sheet. Take half of your sticky cauliflower rice and cover a section of the nori with it. Then place half of each of your ingredients on top, and roll it up! Since the cream cheese is already in the riced cauliflower, you get that flavor instead of putting it inside with the rest of the fillings.

I served mine with a tablespoon of soy sauce, but you don’t have to.

Nutritional info:

For two rolls: 9 carbs, 235 calories, 5g protein, 13g fat.

If you cut out the crab stick, and just do veggie sushi rolls, it makes it even more ridiculously low carb.

Blackberry Cheesecake Bites


Blackberry Bites

These are super super delicious! I used the base recipe I found here: http://t1dandglutenfree.com/cheesecake-cupcakes and adapted it.

Ingredients:
1/2 stick of butter
1/2 cup almond meal
2 8 oz packages of softned cream cheese
3/4 cup of sucralose
splash of lemon juice
1tsp vanilla
2 eggs

1/4 cup of blackberries
4 teaspoons sucralose

2 square choco perfection dark chocolate (optional)
1 teaspoon coconut oil (optional)

 

Pre-heat the oven to 300 degrees, melt down the butter and almond meal and mix it up. Put it in the bottom of your cupcake papers and pat it down the same way you’d pat down a normal graham cracker crust. Put those in the oven at 300 degrees for 10 minutes to firm them up a bit. Take them out and set aside. Mix up your cheesecake mix in a stand mixer, fill all cups evenly.

 

To make the blackberry reduction, take the 1/4 cup of blackberries and put it in a saucepan with 4 teaspoons of sucralose and 4 teaspoons of water. Macerate the berries and bring the water down to a simmer to evaporate some of the water. Set that aside.

 

If you want to add a bit of chocolate take 2 squares of of your chocolate of choice. I used Chocoperfection because it’s super low carb and super low calorie, and it tastes much better than other low carb chocolates. Put that in a mug with a teaspoon of coconut oil, and nuke it for 30 second increments until it’s melty. Take it out.

 

Bring your blackberry and chocolate sauces over to the cheesecakes and put a drop of each in each cupcake, then take a spoon or chopstick or toothpick and swirl it around in the top of the cake so it gets incorporated into the mixture.

 

Pop your cheesecakes in the oven for 300 degrees for 15 minutes, then at the 15 minute mark bring the temp up to 350 for another 10 minutes. It’s not going to get all the way to temp by the time it’s done, but it keeps the cheesecake more dense and it doesn’t rise as much. It’s a much better texture.

 

Nutritional Info: Serving Size : 1 cheesecake, 183 Calories – 2g carbs – 32g Fat – 4g Protein

Lemon Pepper Shrimp Wraps with Guacamole

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150g Shrimp
1tbsp Butter
1oz Red Onion
1/2 Clove Garlic
1 half avocado
1 tbsp Lemon Juice
1/4 tbsp Cilantro
1/4 tbsp 21 Seasoning Salute (trader joes)
2 Romaine Leaves
1oz Goat Cheese Crumbles (Trader Joes)

 
Scoop out half the avocado and put it into a bowl, put 1/2 tbsp of lemon juice over it, and then finely dice the red onion and garlic, add to the avocado / lemon juice, and make some Guac!

 

Set it aside.

 

Take your precooked shrimp and take the tails off, rinse them well. Melt 1tbsp butter in a pan on medium heat and put the other half tbsp of lemon juice in with it. Once butter is melted, add the shrimp to the pan. Once the shrimp is in the pan, sprinkle black pepper, 21 seasoning salute, and salt over it, and start cooking. Time is really depending on how high you have your heat. Just keep stirring it around until some of the butter is gone and your shrimp start to get a little seared.

 

Transfer shrimp to paper towel to drain off excess butter.

 

Once less buttery, take your romaine leaves and add the shrimp along the center vein. Add some of the guac to one side, and your cheese choice to the other.

 

That’s all. The goat cheese was a nice filler for sour cream and a bit tangier.

 

Nutritional info:

 

I calculated everything based on my measurements and it came to the following:

 

464 Calories – 7 Carbs – 33g Fat – 60 g Protein

Buffalo Chicken Thighs, Roasted Brussels Sprouts and Cheesy Cauliflower

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I used this recipe for the chicken: http://fastpaleo.com/buffalo-chicken-thighs/

While it’s a paleo blog, the recipe is 100% keto friendly with no substitutions. We used Frank’s Buffalo Sauce for the hot sauce.

The breakdown for it is as follows : (this is for half a portion, which is one breast, because we calculated it for two thighs, which is what my boyfriend ate) 261 cals (fat: 20.9g, protein: 13.7g, carbs: 0g)

With that we made cheesy cauliflower using sharp cheddar slices, for 1 cup I got the following : 100cal (fat: 7g, protein 7g, carbs: 2g fiber, 2g sugar, net 2g)

For the Brussel Sprouts, take a pd of sprouts, chop the ends off, then quarter them and peel off any bad looking leaves. Stick them in a bowl and add a tablespoon of Olive Oil, and a tablespoon of red wine vinegar. Season with salt and pepper. Spread it on an oven sheet and put in for the last 20 minutes of the Chicken. After 10 minutes, stir them around a bit. They’re super crunchy and tasty. For 1 cup: 80cals (fat 5g, protein: 4g, carbs 8g, 4g fiber so 4 net.)

Total meal around 6g net carbs. And we are ridiculously full.

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