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Coconut Chocolate Keto Milk Shake

28 Feb

I needed a break from my usual fatty coffee for breakfast. I’ve been meaning to try coconut milk in my coffee but was inspired to make this milk shake after a Keto friend posted a photo of one that she bought at a shop recently. I thought: I could easily make that at home!

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So here’s a very easy recipe. Place all the following ingredients in a mason jar and blend with immersion blender OR in high speed blender and blend well:

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  • 6 oz coconut milk, canned
  • 6 oz water (or really strong coffee if you like! Use espresso or cold brew.)
  • 1 Tbs raw cacao/cocoa powder
  • 1/2 tsp vanilla extract
  • stevia, to taste (optional but if I want sweetness, I will use 2 doonks)
  • 1/8 tsp xanthum gum
  • dash of sea salt

Pour in a cup.

Top with whipped cream if desired and enjoy!

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Nutrition without whipped cream:

nutrition

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Keto Fat Bomb: Lechon Kawali Chips (Crispy Filipino Pork Belly Chips)

26 Jun

I have been looking for a savory fat bomb idea for days when I crave more fat than usual. Pork belly is just perfect with 15 g of fat, 3 g of protein, and 0g of carbs per ounce serving. They only had slices when I visited my grocery last time… so I decided to make pork belly “chips.”

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Lechon Kawali Chips

Ingredients:

  • 1 pound pork belly slices, cut into 1″ squares
  • 2 c water
  • 2 garlic cloves, crushed
  • 2 bay leaves
  • 2 tsp peppercorns
  • 1/4 tsp sea salt

And, an additional at a later stage:

  • 1 tsp sea salt

Method:

  1. Place all ingredients, except 1 tsp sea salt, in a pan. Make sure the water covers most of the belly.
  2. Bring to a boil for 45 minutes until the pieces are soft and tender.
  3. You should not have very much liquid left and what should remain is liquid fat.
  4. Drain the meat. (I keep the liquid for frying other foods.)
  5. When cooled, rub the boiled pork belly with the remaining sea salt. Place in the refrigerator to air dry for an hour or two until you are ready to fry them.
  6. Follow the instructions for your air fryer and cook the pieces of cooked pork belly at 400F for 8 minutes. Turn half-way, if you wish. I didn’t bother. OR deep fry them using the fat saved from earlier. (I prefer air frying as that diminishes the amount of smell in my kitchen.)

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Serve:

Serve the crispy chips with coconut vinegar. If you have time, add crushed garlic to your coconut vinegar… yummy!

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Next time, I’ll try and make a Keto Lechon Sauce Dip for these chips!

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Enjoy!

 

Salty & Sweet Buttery Bark

21 Jun

Do you love the tastes of Salty and Sweet together? Do you prefer Semi-Hard Chocolate Barks to Super-Hard ones? Do you like Buttery Foods? Then this is for you!

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Salty & Sweet Buttery Bark

Ingredients:

  • 1/2 c cacao butter chunks (3 1/2 oz or 100 g)*
  • 1/4 c raw cacao powder (1 oz)**
  • 2 1/2 T Swerve Granular (2 T if you want it less sweet and more of a “dark” chocolate ~ but warning, Salty Sweet is awesome!)
  • 2 T butter (I used KerryGold unsalted… yum!)
  • 1 tsp vanilla (I used flavouring here without alcohol, but extract is just fine too)
  • 1/4 tsp sea salt
  • 3/4 c crushed almonds

*You can use coconut oil instead, but cacao butter tastes so much better!

**You can use cocoa powder instead of cacao powder. You can also use around 4 1/2 oz (125 g) of unsweetened chocolate instead of the cacao butter and cacao powder, but it won’t quite taste the same.

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Method:

  1. Place all ingredients, except nuts, in order into a pan over low heat.
  2. When melted, mix to incorporate well.
  3. Place wax paper/parchment paper/clear film in a container.
  4. Sprinkle most of the nuts onto the prepared container.
  5. Pour in the chocolate mixture.
  6. Spread well so the mixture is even.
  7. Top with the rest of the nuts.
  8. Refrigerate for a couple of hours. You can also keep these in the freezer, but it’s perfectly buttery out of the fridge.
  9. Enjoy.

We love this at our house! Hope you do too!

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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 2 g.


With Swerve

With erythritol

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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.

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Prosciutto Parcels Filled with Spinach and Ricotta

8 Jun

This is basically lasagna without the pasta: a big hit with the boys at my house.

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Spinach and Prosciutto Parcels

(8 appetizer servings or 4 main course servings)

Rolls:

  • 6 oz prosciutto slices

Lay the slices flat in two overlapping rows on a piece of wax paper.

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Filling:

  • 15 oz ricotta
  • 10 oz spinach (frozen, thawed and drained well)
  • 1 c grated mozzarella
  • 1/2 tsp dried parsley
  • 1/2 tsp dried basil
  • salt and pepper, to taste (I would suggest not too much salt as the prosciutto and cheese are already salty)

Mix together the filling ingredients in a bowl.

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Place the filling on the middle section of the prosciutto slices. Now roll like you would a sushi roll, making sure that the seams are intact.

With the seam on the bottom, slice the rolls into 8 pieces.

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Assembly:

  • 2 c marinara sauce (get a low carb one, like the Rao Marinara)
  • 1 c grated mozzarella
  • a handful of Parmesan cheese

Place half of the tomato sauce on a dish. Place the prosciutto parcels on top of the sauce. Top these with the rest of the sauce. Sprinkle the cheese on top.

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Bake at 350F for about 15 to 20 minutes until the cheese is melted.

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Garnish with basil and serve.

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The following nutritional values are based on whole fat dairy products and a Prego marinara sauce. You can lower the carb content even further than what it states below if you use the Rao brand.

 

Keto Pancakes: Duck Eggs and Cream Cheese

4 Jun

Cream Cheese Eggs pancakes

Franken Foods and Supplements Anyone?

I told a friend last night that I was tired of Franken Vegan Foods and Supplements. My son would ask me at almost every meal to verify what was on his plate, “Mama, is this REAL or FAKE?” For some reason, I always felt a pang in my heart when I answered that I was serving Vegan butter, Vegan cheese, Gluten Hot Dogs, and Gluten meat. I didn’t want to admit that they were “FAKE.”

Yes, you can do Vegan without all that FAKE foods but we also had to take supplements for optimal health. B12 for one. ALL Vegans NEED to take that stuff because Vegan foods don’t supply this essential vitamin. And iron, zinc, vitamin D? Lacking in the Vegan diet too. And as I discovered from bloodwork through the years, lacking in complete protein too. Fuhget it! I want REAL foods to heal my body!

Duck Eggs

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One of our new favourite foods is DUCK EGGS. Did you know 4 eggs have 2100 IU Vitamin D and 1888 IU Vitamin A? I love it simply fried. But my boys love it in Keto Pancakes.

Duck Egg and Cream Cheese Pancakes

There are a lot of recipes out there for pancakes using eggs and cream cheese. The recipe is basically 1 chicken egg to 1 oz of cream cheese, but we have found that the best flavour is actually 2 duck eggs to 3 oz of cream cheese!

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Ingredients per serving:

  • 2 duck eggs
  • 3 oz cream cheese

Pureé together the eggs and cream cheese in a blender.  I grease my pan with bacon fat* and cook the pancakes as usual. Then, top with whipped cream and serve with a small handful of strawberries per person.

 

*If you use 2 Tbspns of tallow instead, you would be adding 500 IU Vitamin D to your meal.

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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!

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