- KETO COCONUT PANCAKES:
INGREDIENTS
4 medium eggs, whisked
1/2 cup of coconut flour (56 g)
1 cup of coconut milk (240 ml)
2 teaspoons of vanilla extract (10 ml)
1 teaspoon of baking soda (4 g)
Stevia, to taste
4 Tablespoons of coconut oil (60 ml), to cook with
Ghee, to enjoy with
INSTRUCTIONS
1 Mix the eggs, coconut flour, coconut milk, vanilla, baking soda, and stevia. Mix well.
2 To cook these pancakes, you can use a griddle or a frying pan. Put the coconut oil into the pan to grease it and put the pan on low heat.
3 Ladle some of the batter into the pan (to form a 3-inch diameter circle). The pancake should be thick so don’t try to make the batter spread out. If you’re using a large enough frying pan, you can cook 3 or 4 pancakes at the same time.
4 Cook for 2 minutes and then flip. Continue cooking and flipping until both sides are brown.
5 The pancakes are a bit dry by themselves, so enjoy them with some ghee or some berries.
NUTRITION
- Calories: 337 Sugar: 2 g Fat: 30 g Carbohydrates: 7 g Fiber: 5 g Protein: 9 g
- KETO BLUEBERRY MUFFINS
INGREDIENTS
1.5 cups (180 g) almond flour
1/4 cup (60 ml) ghee, melted
2 eggs, whisked
Approx. 24 blueberries (1/2 cup)
1 Tablespoon (15 ml) vanilla extract
Stevia, to taste
1/2 teaspoon (4 g) baking soda
Dash of salt
INSTRUCTIONS
1 Preheat oven to 350 F (175 C).
2 Melt the ghee in a mixing bowl. Add in the almond flour, eggs, vanilla extract, stevia, baking soda, and salt. Mix everything together well.
3 Break up the blueberries gently – poke a sharp knife to burst the skin. Stir in the blueberries into the mixture.
4 Save 12 blueberries to put on top near the end.
5 Line a muffin pan with muffin liners or grease it with coconut oil or ghee. Spoon the mixture into the muffin pan (to around 3/4 full). Place 2 blueberries at the top of each muffin.
6 Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.
NUTRITION
- Calories: 240 Sugar: 2 g Fat: 22 g Carbohydrates: 6 g Fiber: 3 g Protein: 7 g
- LOW CARB CINNAMON SUGAR MUFFINS
INGREDIENTS:
Muffins:
- 2 cups (220 g) blanched finely ground almond flour
- 2/3 cup (130 g) monk fruit or erythritol
- 4 teaspoons baking powder
- 4 teaspoons ground cinnamon
- 1/2 teaspoon sea salt
- 4 large eggs
- 1/2 cup (120 ml) melted coconut oil
- 1/2 cup (120 ml) non-dairy milk
- 2 teaspoons vanilla extract
- 2/3 cup (100 g) Hemp Hearts (seeds)
Cinnamon Sugar Topping:
- 2 tablespoons melted coconut oil
- 1/4 cup monk fruit or erythritol
- 2 teaspoons ground cinnamon
INSTRUCTIONS:
1 Preheat oven to 350°F (177°C) and place 12 muffin liners in a 12-count muffin tin.
2 Place almond flour, erythritol, baking powder, cinnamon, and sea salt in a large bowl. Mix until combined.
3 In a separate smaller bowl, whisk eggs, melted coconut oil, milk, and vanilla extract. Then, add the egg mixture to the almond flour mixture and stir until fully combined. Then, fold in the hemp hearts.
4 Divide the batter between the prepared muffin tins and transfer to the preheated oven. Bake for 15 to 18 minutes, until the tops are golden.
5 Meanwhile, prepare the cinnamon sugar topping by placing the coconut oil in a small dish and combine the erythritol and ground cinnamon in a small bowl. Once the muffins are done, one muffin at a time, brush the top with coconut oil before placing it overtop of the cinnamon sugar bowl and sprinkling it with the cinnamon sugar. Lightly shake of excess and repeat with remaining muffins. Store in a sealed container in the fridge for up to a week, or in the freezer for up to a month.
Calories: 287
Calories from Fat: 233
Total Fat: 25.9
Saturated Fat: 12 g
Cholesterol: 62> mg
Sodium: 110 mg
Carbs: 7 g
Dietary Fiber: 3.2 g
Net Carbs: 3.8 g
Protein: 5 g
- LOW CARB CHOCOLATE BROWNIES/ KETO BROWNIES
INGRDIENTS:
- 110 g butter softened
- 4 tbsp granulated stevia or sweetener of choice, to taste
- 45 g cocoa powder unsweetened
- 2 eggs – medium
- 1 tsp vanilla
- 50 g desiccated/shredded coconut unsweetened
- 50 g almond meal/flour
- 1/2 tsp baking powder
- 50 g berries of choice
INSTRUCTIONS:
1 Mix the butter and sweetener together until pale.
2 Add all the other ingredients except the berries. Mix well.
3 Fold in the berries and pour the brownie mixture into a lined 20cm/8 inch square baking dish.
4 Bake at 180C/350F for 15-20 minutes or until the centre is cooked.
5 Makes 12 pieces.
- KETO MILKSHAKE:
INGREDIENTS:
- 2 cups (475 ml) lite coconut milk, unsweetened OR 13.5 fl. oz (400 ml) full-fat coconut milk and ½ cup (120 ml) water
- Flesh from 1 small (85 grams) Hass avocado
- 1 scoop (2 tablespoons/25 g) Collagen protein
- 2 tablespoons cacao powder
- 2 tablespoons MCT oil
- 2 ice cubes
- 1 large egg yolk, optional
- 6 to 8 drops of liquid stevia or 2 teaspoons confectioners’-style erythritol
- Pinch of finely ground Himalayan rock salt, optional60.36
INSTRUCTIONS:
1 Place all ingredients in the jug of a blender. Blend on low, slowing increasing blending speed until you reach high-speed. Stay at this speed for 30 seconds, until the ice crushes and the mixture becomes smooth.
2 Transfer to glass and enjoy!
Calories: 663
Calories from Fat: 543
Total Fat: 60.3
Cholesterol: 210> mg
Sodium: 290 mg
Carbs: 18.9 g
Dietary Fiber: 8.7 g
Net Carbs: 10.2 g
Sugars: 3.5 g
Protein: 26.3 g
- KETO GRANOLA
INGREDIENTS
10 whole almonds
10 cashews
3 brazil nuts
1/4 cup pumpkin seeds
1 teaspoon chia seeds
1 Tablespoon cacao nibs
1 Tablespoon coconut flakes
INSTRUCTIONS
1 Mix together all the ingredients.
Net Carbs: 9 g per serving
- KETO TOAST/ BREAD
INGREDIENTS
1/3 cup (35 g) almond flour
1/2 teaspoon (1 g) baking powder
1/8 teaspoon (1 g) salt
1 egg, whisked
2.5 Tablespoons (37 ml) ghee, melted
INSTRUCTIONS
1 Preheat oven to 400 F (200 C).
2 Place all the bread ingredients into a mug and mix well.
3 Place the mug into the microwave and microwave on high for 90 seconds.
4 Let the bread cool for a few minutes and then pop out of the mug and slice into 4 slices.
5 Place the slices onto a baking tray and toast in the oven for 4 minutes.
6 Enjoy with some additional ghee.
NUTRITION
- Calories: 270 Sugar: 1 g Fat: 27 g Carbohydrates: 3 g Fiber: 2 g Protein: 6 g
- FLOURLESS KETO MUG CAKE
INGREDIENTS
VERSION 1: SPONGY CAKE
Dry Ingredients
- 2 tablespoons cacao powder
- ½ teaspoon ground cinnamon
- ¼ teaspoon baking powder
Wet Ingredients
- 1 egg
- ¼ cup blanched smooth almond butter
- 2 tablespoons strongly-brewed Chai/Tea
- 1 teaspoon corn-free, xylitol
- 4 drops alcohol-free stevia
VERSION 2: FUDGY CAKE
Dry Ingredients
- ¼ cup finely ground blanched almond flour
- 2 tablespoons cacao powder
- ¼ teaspoon baking powder
- ½ teaspoon ground cinnamon
Wet Ingredients
- 1 egg
- 2 tablespoon avocado oil
- 2 tablespoons strongly-brewed Chai/Tea
- 1 teaspoon corn-free, xylitol
- 4 drops alcohol-free stevia
INSTRUCTIONS
1 Regardless of what version you choose to make, the steps are the same.
2 Add dry ingredients to a small bowl, combine. Add wet ingredients to a separate bowl, whisk.
3 Add dry to wet, stir to combine. Drop batter into an non-stick silicone cup or a lightly-oiled mug. Microwave on high for 1.5 minutes.
4 Eat from the mug, or; if using a Epicure non-stick silicone cup, flip over onto a plate.
5 Option to melt a square of chocolate and drizzle overtop.
NOTE: You can skip xylitol if you are not adapted to its consumption.
- KETO GINGER COCONUT COOKIES
INGREDIENTS
2/3 cup (79 g) almond flour
1/4 cup (28 g) coconut flour
2 Tablespoons (10 g) coconut flakes
1 large egg, whisked
3 Tablespoons (45 ml) ghee, melted
Stevia, to taste (or erythritol)
1 teaspoon (5 ml) vanilla extract
1 Tablespoon (6 g) ginger powder
1 teaspoon cinnamon (optional)
Dash of nutmeg and cloves (optional)
Pinch of (1 g) baking soda
INSTRUCTIONS
1 Preheat oven to 350 F (175 C).
2 Combine all the ingredients in a mixing bowl to form a dough.
3 If you have time, place the dough in the fridge for 15-20 minutes to chill.
4 Then using a cookie cutter, form small cookies.
5 Place on a baking tray and bake for 15-20 minutes until they are just slightly browned on top.
6 Remove from oven and place on a cooling rack. They get harder after cooling.
NUTRITION
- Serving Size: 2 cookies Calories: 237 Sugar: 1 g Fat: 21 g Carbohydrates: 7 g Fiber: 5 g Protein: 6 g
- KETO COFFEE (traditional black coffee)
INGREDIENTS
1 cup (240 ml) black coffee
1/2 teaspoon (2 ml) MCT oil (add more once you know you can handle it!)
1 Tablespoon (15 ml) ghee
INSTRUCTIONS
1 Blend really well.
NUTRITION
- Calories: 143 Fat: 17 g Protein: 0 g
EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.
References:
https://ketosummit.com/keto-recipes
https://ketosummit.com/keto-blueberry-muffins-recipe
https://www.healthfulpursuit.com/recipe/low-carb-cinnamon-sugar-muffins/
https://ketosummit.com/keto-ginger-coconut-cookies
https://www.healthfulpursuit.com/2015/04/no-sugar-flourless-chocolate-chai-mug-cake/
https://ketosummit.com/quick-keto-toast-recipe
https://ketosummit.com/easy-nut-seed-keto-granola-recipe-paleo-gf-sugarfree
https://www.healthfulpursuit.com/recipe/rocket-fuel-keto-milkshake/
https://www.ditchthecarbs.com/low-carb-chocolate-berry-brownie/