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Keto Cream Shake

24 Jul

This Keto Cream Shake has helped us tremendously on our Keto journey. One of us here needs help GAINING weight on KETO and the intake of any extra fats and protein in the form of this drink has eased consumption of “more.” One of us also needs more fats to feel satiety after meals which this drink happily offers.

Keto Cream Shake

Keto Cream Shake

Based on our ice cream recipe, this makes a perfect Keto Cream Shake!

10 servings (over 1/4 c per serving: 187 kcal, 18.6g fats, 3.8g protein, 1.6g carbs)

Ingredients:

  • 1 pint heavy cream
  • 2 whole eggs (if you haven’t tried raw eggs yet, it is delicious!)
  • 3 T vanilla whey protein (we use Jay Robb’s)
  • 1 1/2 tsp vanilla extract
  • pinch of sea salt
  • additions, around 3 T:
    • sweetener to taste depending on the sweetness of your protein powder (we’ve added NO sweetener to 1/4 c Swerve/erythritol/xylitol and have preferred it plain)
    • cacao powder
    • berries
    • your choice of flavourings.

Ice Cream 3

Method:

  1. Place all ingredients in a 1 quart mason jar.
  2. Blend well with immersion blender.
  3. (Or place all ingredients in a blender and blend well.)
  4. Serve and enjoy the creaminess.

IMG_5259005

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Raw Eggs and Cream Keto Ice Cream (Churned/Whipped/Simply Frozen)

20 Jun

We have been using Stevia for a while now but we recently discovered Swerve… and WOW. We love Swerve. What’s the first thing I made? Keto Ice Cream! And it was a hit!

Ice Cream 6

This keto ice cream:

  1. uses WHOLE EGGS because we want to eat eggs whole (or maybe I’m just too lazy to separate them),
  2. doesn’t require an ice cream maker (What? Take it out of storage?),
  3. is versatile:
    1. for the lazy Mama, this recipe can be prepared in 5 minutes with minimal washing up,
    2. for the more discriminating palate, it can be made into a wonderful soft serve ice cream in just 3 hours.

Raw Eggs and Cream Keto Ice Cream

10 servings (per serving: 203 kcal, 17g fats, 2g protein, 4g carbs with erythritol/ 12g carbs with Swerve)

Ingredients:

  • 1 pint heavy cream
  • 2 whole eggs
  • 2/3 c Swerve confectioners or erythritol, or to taste (I’d urge you to start out with 1/4 c and test as you increase the sweetness. I’d like to think I can decrease the amount of sweeteners myself, but we find 2/3 c works best with raw cacao powder. Much less is needed if you add vanilla whey protein. Note: Swerve has a higher carb content than plain erythritol)
  • 1 1/2 tsp vanilla extract
  • pinch of sea salt
  • 3 T raw cacao powder, for chocolate ice cream OR 3 T vanilla whey protein (like Jay Robb’s),  for vanilla ice cream

 

Ice Cream 3

Method:

  1. Place all ingredients in a 1 quart mason jar.
  2. Blend well with immersion blender.
  3. (Or place all ingredients in a blender and blend well.)
  4. At this point, you can do three things: simply freeze it directly in the mason jar, put it in an ice cream machine, or whip it up to make soft serve ice cream.

 

Ice Cream 5

Version 1: Simply Freeze

Cover mason jar with a lid and freeze. You can either choose to mix it every hour to make sure it freezes well or just leave it to freeze. Either way, defrost for 15 to 20 minutes before serving. This ice cream will taste like regular ice cream.

Ice Cream 4

Version 2: Ice Cream Machine

Place mixture in an ice cream machine to churn until done. Enjoy now or freeze and eat later. Defrost for 15 to 20 minutes before serving. This ice cream will taste most like regular ice cream.

Version 3: Soft Serve

Whip the mixture until airy and slightly stiff. Freeze for 3 to 4 hours. Serve during this time period for a homemade soft serve ice cream.

Ice Cream 2

(NOTE: You can freeze the rest if there are leftovers, but it won’t taste as wonderfully as the soft serve, the simply frozen, or the ice cream machine versions.)

Our Favourites in Order?

  1. Soft Serve (i.e. whipped, then frozen for only 3 to 4 hours)
  2. Simply Freeze or Ice Cream Machine (just remember to defrost 10 minutes before serving)
  3. Soft Serve leftover that was frozen for longer than 4 hours (This is the least favourite of the group, but it is still delicious. Just remember to defrost 15 to 20 minutes. )

Enjoy!

NOTE:

Erythritol, which is also the main ingredient in Swerve, is a sugar alcohol. It is not a real sugar and our bodies lack the ability to break it down. Because of this, we can safely NOT include the sugar alcohol amount in our overall carbohydrate count. The net carbs in this recipe without Swerve or Erythritol would be around 1.8 g.

Ice Cream 6

Turkey Breakfast “Quesadillas”

2 Jun

Here’s a fun test: Vegan vs Keto.

Which do you think is a healthier meal?

PicMonkey Collage

On the left, we have a Vegan meal: baked fries, gluten hot dogs on a whole wheat bun, and sweet coleslaw. On the right, we have a Keto meal: sardines, asparagus in lemon butter, olives, and tomatoes.

Now let’s compare a whole day’s meal:

On a Vegan diet:

On a Keto diet:

  • breakfast ~ Eggs, No Sugar Bacon, and Avocado;
  • lunch ~ Sardines, Asparagus in Lemon Butter, Olives, and Tomatoes; and,
  • dinner ~ Grilled Lamb and a Big Salad with a Mayonnaise Dressing.

Which is healthier? LOW FAT HIGH CARBS or LOW CARB HIGH FATS? Check out this video here for some answers. 

So we don’t need all that carbohydrates after all?

If you are like me, you are just beginning to figure out that of the three macro-nutrients (protein, fats, and carbohydrates), our bodies DO NOT require a lot of CARBOHYDRATES. Check out this video here for why that is.

Moderate Proteins and High Fats for Breakfast

We just discovered ourselves that our bodies were struggling after 8 solid years on a Low Fat High Carbohydrate Vegan diet. In search for a better diet for our family, we have switched to a Low Carbohydrate, Moderate Protein, and High Fat Keto diet. Our moods have changed, our cravings have changed, we don’t feel “hangry” pangs, there are less aches and pains, our skin is better, and the list goes on.

Turkey Quesadillas

So what did we have for breakfast today? These yummy “quesadillas” that my son just loves.

Turkey Quesadillas

Ingredients

  • no sugar turkey deli meat
  • your choice of cheese
  • salsa
  • green onions
  • avocado
  • eggs
  • sour cream

Place grated cheese and green onions inside the turkey slices, fold over, and bake at 350F for 5 to 10 minutes until the cheese melts.

While the turkey quesadillas are cooking, fry some eggs and slice some avocados. Now it’s time to plate breakfast. Top the quesadillas with salsa and green onions. Serve with eggs, avocado, and sour cream (optional). ENJOY!

Turkey Quesadillas 2

For a Paleo option: instead of cheese, place scrambled eggs inside the turkey slices instead.