EASY-Keto Chocolate Peanut Butter Truffles

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Ingredients:

Directions:

1. Combine all dry ingredients in a bowl.

2. Stir in the peanut butter, vanilla extract and egg whites(or almond milk) until the dough sticks together enough to be rolled into balls.

3. Fold in the crushed peanuts.

4. Roll the dough into 10 even balls.

4. Melt the chocolate chips in a separate microwavable dish.

5. Using a spoon, roll each dough ball in the melted chocolate to coat.

6. Place on a plate lined with parchment AND sprayed/greased with pam or butter.

7. Freeze for several hours or until solid.

8. Remove from the freezer several minutes before eating, enjoy! ( You can store them in both the fridge or freezer)

Nutrition per 1/10 of recipe: 75 cals: 6F/2C(NET)/3P & 3g fibre

 

 

5 Benefits of MCT Oil on a Keto Diet

MCT oil has recently taken off in the keto world of dieting. It’s a supplement that not many know about before stumbling upon keto groups and forums.. So why is it that MCT oil is so pertinent in the keto community? What makes it so special? Here’s what I’ve come to conclude..

(Disclaimer: I am not a doctor or a scientist, this is based on my own research, personal experience and background after working for a well-known supplement company!)

1. Burning More Fat

While MCT oil itself doesn’t directly increase fat burning, it does increase the level of ketones in the blood. This puts us in a deeper state of ketosis(higher blood ketone levels), thus, our body is better-primed to burn fat as fuel rather than carbohydrates.

MCT oil also has a high thermodynamic effect when digested on it’s own or with other foods(Thermodynamic Effect is essentially the amount of calories it takes to break down the foods we eat, it is different depending on the level of protein, carbs and fat in each meal). Basically with MCT oil, more calories will be used as fuel, rather than being stored as fat compared to a meal without MCT oil.

2. Quick Energy

MCT Oil is made up of medium-chain triglycerides (typically c8 and c10). These fats are digested immediately as they are shorter and can bypass the digestion process that long-chain fatty acids would have to go through. Thus, they are immediately available for use after being released into the blood stream and are less likely to be stored in fat cells.

3. Improves Digestion

This one is definitely a point I wanted to discuss based on personal experience..because MCT oil is so fast digesting, it can lead to some un-wanted side effects like Diarrhea if taken in excess! (This is why most bottles will advise you to start with a small dose and increase the amount over the course of a few weeks, LISTEN). But if you can find the sweet spot (for me it’s 1 tsp a day in my coffee). MCT oil is great for regulating chronic constipation and allowing for regular bowel movements. Give it a try!

4. Appetite Supressant

This would be an interesting topic to research further and I hope there are more studies done in the future but through my experience talking with others on the keto diet and being in many different keto groups and forums, the overall consensus is that MCT oil acts as a wonderful appetite suppressant during times of fasting (you may have heard of it among the intermittent fasting dieters as well). The idea is, as it is a fast-digesting fat it will ultimately raise your blood ketone levels to a degree whether you are in ketosis or not (people who are fasting will be producing some level of ketones naturally depending on how long they fast for), thus putting you in a further state of ketosis and/or lowering insulin levels which in-turn should help decrease hunger for a period of time.

5. Getting Into/Back Into Ketosis Faster

Had a slip up? Ate some carbs you shouldn’t have? Or just looking to get into ketosis for the first time? MCT oil is your friend..because of the fast-digesting fats MCT oil contains,  as discussed previously, ketones will be readily available and produced more quickly after ingestion. These ketones will aid in putting you into a state of ketosis by increasing your overall blood ketone level. This is not to say that you can just take MCT oil and expect to be in ketosis after eating a carb-heavy meal! (If that were true, I’d be eating pizza everyday, haha). But with a proper high-fat, low-carb diet or fasting and exercise the day after a large carb-based meal, MCT oil will help a great deal in quickening your transition/return back into ketosis!

Overall, MCT oil is a pretty beneficial supplement to add to your diet. Even if you just use it as a nice addition to your daily coffee (Hello!).

If you are interested in purchasing a bottle, I have linked my favourites below(just click the image)! I hope this article helped give you a better idea of what MCT is and does! Leave me a comment if you’d like me to discuss any other specific supplements! Thanks 🙂

~Sam~

EASY Gluten-Free Apple Cinnamon Muffins (Low-Carb Option!)

Gluten-Free Apple Cinnamon Muffins (Low-Carb Option)Gluten-Free Apple Cinnamon Muffins: Serves 12

Delicious, sweet and soft, these muffins are super simple to make and are a perfect “healthier” dessert option!

Ingredients:

Topping:

  • 1 tbsp butter
  • 1 tbsp white sugar
  • 1-2 tbsp truvia
  • 1 tsp cinnamon

Low-Carb Version:

Ingredients:

Topping:

Directions: 

  1. Pre-heat oven to 350*.
  2. Combine all dry ingredients in a large bowl (including sugars/sweeteners).
  3. In a separate bowl whisk together the eggs, coconut oil, molasses and vanilla.
  4. Pour the wet ingredients into the dry and then add the almond milk. Stir to combine.
  5. Fold in the apple chunks and pecans if using.
  6. Grease or line(and grease the liners!) 12 muffin tins.
  7. Scoop the batter evenly into each tin and then mix up your cinnamon topping.
  8. Sprinkle your topping over each muffin and place in the oven to bake for 17-20min. (Or when a toothpick comes out clean)
  9. Cool on a wire rack before removing. Enjoy with a pat of butter while warm or freeze in an air-tight container for later!

Nutritional Info:

Gluten-Free Version: 13F/17.5C/5P & 3g fibre

Low-Carb Version: 13.5F/4C(NET)/4p & 3g fibre

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Gluten-Free Snickerdoodle Cookies(Keto Option)

Hillary and Chris Johnsonare expecting their third child!

Sweet, Buttery and bursting with cinnamon flavour..what more could you want in a cookie?

I recently got the chance to taste a snickerdoodle gluten-free cookie that my Mother was so kind to bring me home from a local gluten-free bakery. The cookie was apparently their top seller so I was extremely excited to try it! Much to my disappointment the cookie was dry and SUPER sweet. It tasted like something you’d get in a package. I thought to myself that I could have made a better cookie! So..of course, me being a little competitive, I did just that (at least I think). These cookies are a little more crumbly than I would have liked (sometimes an issue with almond flour). But the flavour is delicious! I definitely would have devoured the whole plate in one sitting if I didn’t have some level of self control..lol. I hope you enjoy them as much as I did!

Ingredients:

-1 cup(120g) gluten-free oat flour (OR ~ 1/4 cup(28g)-1/3 cup(37g) coconut flour-start with 1/4 cup and add more as needed to reach cookie dough consistency)
-1/2 cup +2 tbsp almond flour(70g)
-1 tbsp flax meal(5g)
-1/4 tsp salt
-1/4 tsp cinnamon
-1/4 tsp xanthan gum
-1/2 cup unsalted butter(120g), softened
-1/4 cup + 1 tbsp sugar (Can sub 2 tbsp truvia or another sweetener)
-2 tbsp truvia
-2 tbsp brown sugar (Can sub a sweetener + 1/8 tsp molasses)
-1 egg
-1/4 tsp vanilla extract

Topping:
-1 tsp cinnamon
-1 tbsp sugar
-1 tbsp Truvia

(Combine all 3 in a small bowl)

Directions:

  1. Pre-heat oven to 350*F.
  2. Combine all dry ingredients except the sugars in a large bowl.
  3. In a separate bowl, beat together the butter, sugar, eggs, vanilla and sweetener.
  4. Combine the wet and dry ingredients and freeze the batter for 15min.
  5. Roll the batter into 12 large balls, roll in cinnamon/sugar mixture and place on a greased baking sheet.
  6. Bake for 15-20min or until cookies are set.
  7. Remove from oven and let cool COMPLETELY before gently removing them from the tray (they will be quite fragile).
  8. Place in and airtight container or enjoy immediately!

Nutrition: 12f/15c/3p & 2g fibre when using all of the ingredients as listed above! If you sub coconut flour and sweetener for the sugar the total carb count will be MUCH less!

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Easy Keto Feta Cheese Burgers

IMG_1176IMG_1180Guys..I’m going to be real honest here. I pretty much lived off these burgers and basically ate the entire batch in a day. So..be warned. They are GOOD. Top them with some avocado and tomato and it would be epic! (P.S pictures were not ideal, I wasn’t planning on writing a recipe so I’d already cut into them when the photos were taken so please don’t let that deter you!!)

Ingredients:

-1lb Ground Beef

-1 egg

-85g Feta Cheese

-1/2 tsp salt

-1/4 tsp pepper

-1/2-1 tbsp parsley

-1/4 tsp garlic powder

-1/4 tsp onion powder

-1 tbsp butter

-Additional Butter for frying

Directions:

  1. Combine all ingredients in a large bowl. Use your hands to mash everything together.
  2. Form 5 burger patties and set aside. IMG_1176
  3. Heat a large frying pan to medium heat, melt a tbsp or more of butter and place the burgers in the pan(you can repeat steps if using a smaller pan).
  4. Cook COVERED for 4min on the first side then flip, turn heat to low and cook for another 4-8min or until burgers are cooked through on the second side. (It’s best to cook them low and slow after flipping if you have time!)
  5. Remove from pan and serve hot with avocado slices and tomato(bruschetta topping in my previous recipe would be a great addition as well!!) Enjoy!IMG_1180

Each burger (1/5 of recipe) is roughly 18F/0.7C/22.7P 

 

Fudgey Keto Brownie Cookies (BEST COOKIES I’VE MADE)

KETO BROWNIE COOKIES.pngThese may be ARE the best keto cookie I have made to date (and I’ve made A LOT). 

Chocolatey, rich, fudgey and delicious. The combo of a brownie and a cookie creates perfection.

This don’t take long to make and are so worth the process. If you have a nagging chocolate craving, make these cookies now and you won’t be disappointed!

Serves: 12

Ingredients:

Directions:

  1. In a medium bowl, using a hand mixer, beat together 2 tbsp butter, egg, sweeteners, vitafiber and vanilla for 2min. DSC_0134
  2. In a separate bowl, microwave your chocolate-chips and the 1 tsp of butter in 30s increments until melted.DSC_0139
  3. Beat the melted chocolate into your egg/butter mixture until smooth.DSC_0143
  4. Stir in the rest of the dry ingredients just until combined and then fold in the pecans and the final tbsp of chocolate-chips.DSC_0156
  5. Place your batter in the freezer for 7-8min and preheat your oven to 350*.

    DSC_0163
    This is how it should look after it comes out of the freezer.
  6. Spray or grease a large baking sheet with oil.
  7. Drop the batter by heaping tbsp’s onto the cookie sheet.DSC_0196
  8. Lightly flatten each with the back of an oiled spoon.
  9. Bake for 8-10min. (The should still be a bit soft when they come out! Do not over-bake)
  10. Let the cookies sit on the tray to cool for 10-15 min before moving onto a wire rack. 
  11. Enjoy immediately or store in an air-tight container on the counter or in the freezer for a quick snack later on!DSC_0244DSC_0234DSC_0178

Notes: 

*You can choose to use unsweetened baker’s chocolate instead of the chocolate-chips mentioned, just be sure to add a bit of extra sweetener to the recipe.

**You can use 1 sweetener for the entire recipe, just take into account that truvia is 3x sweeter than regular sugar so you’ll need 3x the amount for a typical sweetener like erythritol or splenda. 

Nutrition per cookie: 8.5F/3C(NET)/2P & 5g fibre (94cals) 

 

Movie Theatre Inspired-Bun-less California Burger

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I had this burger the other night at the strangest place…the movie theatre! YUP. I ate a delicious burger while watching the newest 50 Shades release. We were in the VIP section where they take your order, have heated seats and chairs that are basically lazy-boys. I don’t think I can ever go back to regular movie theatres guys..

BUT that’s beside the point. This burger was delicious! It had goat cheese, avocado and a bruschetta topping. The kitchen staff were wonderful in accommodating my bun-less request and the burger came out looking beautiful!

After eating it, I was positive I would have to re-make it at home considering how delicious it was and it really is a nice light alternative from eating foods heavy in cream and cheese.

This post is less like a burger recipe and more like a topping recipe, lol. But it was so good I had to share. I bought the burgers frozen (I used these) but you can make your own fresh, maybe even use some greek spices and stuff them with goat cheese…hmmm future recipe idea I think!

Anyways, here’s how to put together this delicious burger:

Serves: 1

Ingredients:

-Beef Burger Patty (Homemade, store-bought, your choice!)

-1-1 1/2oz thick slice of fresh goat cheese

-1/2 a small avocado(about 40-50g) sliced thinly

-Brushetta Topping:

  • 1/2 a roma tomato chopped into small pieces
  • 1 tbsp(7-10g) grated fresh parmesan
  • 1 tsp olive oil
  • 2 tsp balsamic vinegar
  • 1/4 tsp basil
  • 1/8 tsp garlic powder
  • salt/pepper to taste
  • Optional: Green or red onion

-Romaine Lettuce

Directions:

  1. Mix all bruschetta ingredients together in a small bowl and refrigerate for at least 1/2 an hour to blend flavours.IMG_0288
  2. Cook burger to your desired liking.
  3. Place small pieces of romaine on a place to create a bed for the burger.
  4. Immediately top the burger with the goat cheese, avocado slices and then the bruschetta.
  5. Consume with a fork and knife. Simple as that!

Enjoy!

Nutrition for the toppings (add to whichever burger you choose to use): 18F/3C(NET)/9P & 4g fibre

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Starbucks Inspired Microwave Egg Bites

Egg Bites.png

Okay guys, let me be honest..I know ZERO about Starbucks. I went in yesterday and asked for a medium coffee and had to ask the cashier which size that was in the proper “Starbucks terms”. (Sad I know)

BUT there is one thing I do know about Starbucks and that’s that they offer wonderful sous vide egg bites as a new low-carb breakfast option! I had seen them all over Instagram so given the chance and me being someone who eats under 50 NET carbs a day, I was excited to try them at 9g of carbs per serving (2 egg bites).

I chose the bacon and gruyere option and they were delicious! From that moment I KNEW I’d be re-creating them at home. Thus, this recipe was born.

I read the ingredients in the original egg bites and estimated some amounts, then altered them slightly to fit what I had in my kitchen.

I’m also an extremely lazy, I-need-food-now kind of person so I wasn’t planning on doing any sous vide-ing of eggs. But I still wanted that soft velvety texture. Thus, I chose to use a simple water bath as that was pretty easy to put together. I then decided to microwave the eggs because who says you need any special equipment to make a delicious breakfast?

AND, GUESS WHAT? It worked! Granted they are slightly different than the Starbucks egg bites, but they are definitely delicious in their own way and look super cute on the breakfast table(because obviously that’s a quality you look for in food..lol). 

Pair it with a cup of bullet-proof coffee with homemade whip cream and you have a Starbuck’s breakfast fit for any basic keto-er.

Here’s how to make them:

Serves 1 (2 egg bites):

Base:

  • 2 eggs
  • 1/4 cup(63g) 2% cottage cheese
  • 2 tbsp(15g) cheddar cheese
  • 1/2 slice(10g) provolone**
  • 1 tsp(5g) butter
  • 1/8 tsp salt
  • 1/8 tsp pepper

Topping: (optional)

  • 1-2 slices bacon
  • 1/2 slice provolone

**Or sub all cheese with Gruyere or any cheeses you’d like! This is just what I had on hand.

Directions:

  1. Find a loaf pan or dish that will fit 2 small ramekins or cups. Set them inside the dish.
  2. Grease the ramekins with oil.eggbites8
  3. Blend all base ingredients in a food processor until smooth (it’s fine if there are small flecks of cheese).eggbites9
  4. Cook a slice of bacon until crispy, drain on paper towel, set aside.eggbites10
  5. Pour the egg mixture through a fine colander or sieve into each greased ramekin, evenly distributing the mixture. (If there is left over cheese bits after, just scoop them evenly into each ramekin as well, the sieve just helps remove any air bubbles).eggbites6
  6. Optional: Break the bacon slice in half, reserve the other half and sprinkle small bits of it into each ramekin over the egg mixture.eggbites5
  7. Boil a cup of water and pour it into the dish surrounding the ramekins and cover the entire thing with saran wrap.IMG_0338.JPG copy
  8. Microwave for 4mins 30s, let it sit in the microwave for 2 mins afterwards, with the door shut to finish setting. (Microwaves can vary so add more or less time depending on how cooked you’d like your eggs. Mine were quite soft and smooth after this amount of time).eggbites3
  9. Remove from the microwave and using tongs or mitts, remove the ramekins from the water bath and let cool for a few minutes before using a knife to gently remove the egg bites from the ramekin, turning them upside-down onto a plate.
  10. Top each egg bite with a bit of cheese (I used provolone) and a small piece of bacon.

Enjoy!Eggbites1

Nutrition for 2 egg bites w/o topping: 22.6F/3C/25P (315cals)

Nutrition for 2 egg bites w/ topping: 34F/3C/31P (442cals)

Supplements I Take on a Keto Diet (Prevent dry eyes, hair loss, headaches etc.)

Hey guys! Today I wanted to do something a little different..no recipe but I promise you I’ll be back to the food posts in no time, haha.

I wanted to discuss the importance of supplementing on the keto diet and what I personally take.

I’ve been on the keto diet off and on 3 times in my life. The first couple times I struggled with several issues.

Attempt #1:

-I had MAJOR keto flu for the first 5 days (aka, pounding headaches, no energy to do anything, felt nauseous after eating)

Attempt #2:

-I went through less of a keto flu as I started taking some supplements but started experiencing hair-loss and red, dry eyes about a month in.

Attempt #3:

-I experienced almost NO KETO FLU(maybe a slight headache occasionally), I supplemented regularly and have had no hair loss and minimal dry eyes.

So what did I do differently this time around?

Well, I actually did my research (scouring the furthest corners of the internet). And I’ve finally come up with an awesome supplement regime that works for me and will likely work for you as well if you’ve experienced any of the symptoms I went through! You don’t have to follow this to a T but I hope it gives you a better idea of a healthy low-carb supplement regime.

My Current Routine:

Waking:

    • Drink at least 2 cups water
    • Coffee with 1/2-1 tbsp MCT oil (Helps to give you an immediate energy boost!)and a bit of cream

  • Breakfast heavy in sodium (aka eggs and bacon OR just have a cup of salt water OR a pickle with your coffee! haha)

Supplements:

During the day:

  • Drink as much water as I can
  • Eat a few pickles or drink a cup of beef broth throughout the day
  • Aim to eat foods high in potassium like spinach, avocados, almonds

Supplements:

  • 1x potassium 100mg pill with each meal and another if I feel muscle spasms or cramps

**Take-in additional potassium and sodium if working out**

End of day:

  • Take another potassium pill if needed
  • Optional: decaf coffee and MCT oil (I find it helps me fall asleep!)

And that’s it! There’s my day of supplementing.

Of course you also want to make sure you are taking in adequate fat and protein and keeping your NET carbs under 50g a day at least… and then you are good to go!

Happy Keto-ing! 🙂

~Sam~

KETO Pizza Crackers (High Protein)

pIZZAcRACKERS

I love pizza and I love crackers..therefore, the Keto Pizza Crackers were destined to be born. (Especially after I bought some great dips only to realize I had nothing to dip in them).

These crackers not only taste AWESOME (like a cross between a mozzarella stick and a cracker!!), they also pack a ton of health benefits. They are high in protein and high in Omega-3 fatty acids which can be lacking in a typical diet. If you’ve ever experience the dreaded “dry eyes” from going low-carb, these crackers will be a great help!

I hope you enjoy them as much as I did!

Serves: 4 (about 9 crackers each)

Ingredients:

  • 1/2 cup(52g) flaxseed meal
  • 1/2 cup(56g) almond flour
  • 1/4 cup(24g) kraft parmesan (dry)
  • 1/4 tsp salt
  • 1/8 tsp xanthan gum (optional)
  • Spices: (optional) 1/8 tsp of each:  Basil, oregano, chili pepper flakes salt, pepper, rosemary, majoram, thyme, garlic and onion powder OR  1/2 tsp Italian seasoning
  • 2 tbsp(30g) olive oil 
  • 2 tbsp(15g) mozarella cheese
  • 2 tsp(10g) cream cheese
  • 2 tsp(10g) egg whites
  • 1/2 tbsp water (or as needed)

Directions:

  1. Pre-heat oven to 400* F.
  2. Combine all dry ingredients in a bowl.DSC_0069
  3. Add your egg whites and olive oil. Melt the cream cheese and mozzarella (about 20-30s in the microwave), stir and add it as well.DSC_0065
  4. Using a spoon (I found my hands worked best!) combine all ingredients into a soft dough ball. Add a little water as needed.
  5. Line a baking sheet with parchment or tinfoil(if using tinfoil, spray well with oil). Press the dough down with your hands to form a thin rectangular shape(rolling pins won’t work well). Be sure to fix any cracks or gaps(these will not be an issue after baking!)DSC_0067
  6. Optional: Sprinkle the top with additional parmesan, salt and basil.
  7. Optional: Gently cut into desired shapes using a pizza cutter before baking OR you can just break the whole chunk after baking. DSC_0071
  8. Bake for 6-8min then broil the top for a final minute (WATCH CLOSELY WHEN BROILING. I burnt the first batch this way LOL).DSC_0076
  9. Cool then remove from the baking sheet and enjoy with some low-carb marinara sauce or pizza dip! (SO GOOD)DSC_0096DSC_0094

Nutrition per 1/4 of recipe: 14.7F/2.9C(NET)/9.5P & 4.5g fibre