Low-Carb Mini Double Chocolate Muffins

Leave a comment

homemade recipe # 5

This is a super simple recipe that honestly does not take much time to make! It’s the perfect portion size for a small after-dinner treat or a sweet addition to your daily breakfast. They store easily and taste even BETTER the next day!

***Please see the “starred” ingredients and their corresponding notes below BEFORE making the recipe! Like I said, the recipe is very easy to make but there are quite a few adjustments I included in-case you are missing some of the ingredients and still want to make them or would like to adjust them to be higher protein or lower in carbs.*** 

I do recommend purchasing Vitafiber and/or vital wheat-gluten if you have not as they have made a HUGE difference to the outcome of many of my keto baked goods, more-so than anything. The Vitafiber helps muffins get that slightly crunchy top and gives cookies a “crispier” texture. Meanwhile the vital wheat -gluten gives baked goods the elasticity and texture of white flour without the added carbs! 🙂

Ingredients:

SERVES: 33

NOTES:

  • *(YOU CAN SUB 1 TSP XANTHAN GUM + 1 TBSP ALMOND FLOUR FOR A GLUTEN-FREE VERSION)
  • ** (OPTIONAL, SEE GREEK YOGURT ADJUSTMENT(****) IF USING)
  • ***(YOU CAN SUB 1 SWEETENER FOR THE 2 IF YOU PREFER. JUST REMEMBER TRUVIA IS 3X AS SWEET AS SUGAR SO YOU MAY NEED MORE THAN 4 TBSP)
  • ****(ADD 1/2 CUP GREEK YOGURT (or sour cream) INSTEAD IF USING PROTEIN POWDER–>120g)
  • ***** (OPTIONAL, ADD 2 TBSP ALMOND MILK IF NOT USING)

Directions:

  1. Pre-heat oven to 375*F
  2. Grease 1-2 mini muffin tin pans with coconut oil (or line the pans and spray the liners with oil) (I ended up making 33).
  3. Combine all dry ingredients including sugars in a large bowl.
  4. In a separate bowl, whisk together the eggs then add the rest of the wet ingredients EXCEPT the coconut oil.
  5. Combine the wet ingredients with the dry until partially incorporated.
  6. Stir in the coconut oil until combined. *(This is a good time to taste and add additional sweetener if you are using one other than the brands listed)
  7. Fold in the chocolate chips reserving about 2 tbsp for topping.
  8. Evenly scoop the batter into each muffin tin and top each one with remaining chocolate-chips.
  9. Bake at 375* for 7-9min or until a toothpick JUST comes out clean.
  10. Cool on a wire rack, then remove gently using a knife.
  11. Store on the counter for roughly 5 days or freeze in an air-tight container for a quick snack! (I actually preferred mine cold the next day!) Enjoy!

Nutrition for 1 muffin out of 33 (includes protein powder and greek yogurt): 60 calories, 2 NET carbs, 4g fat, 3g protein & 2.5g fibre

(If using sour cream and no protein powder they will be even more keto friendly and lower in carbs!)

 

 

THE AMAZING 8min LOW-CARB FLATBREAD

4 Comments

The AMAZING 8 MIN KETO FLATBREAD (1).pngGuys I feel like I made history today. SERIOUSLY. If you are someone who eats low-carb then you will know what I mean when I say trying to find bread replacement options is NOT EASY. A lot of keto bread recipes I’ve tried in the past have been huge flops(literally, I’ve seen them deflate before my eyes..LOL). BUT THIS ONE…oh this one is so different.

It’s soft, fluffy, actually tastes GOOD and works as a replacement for so many things! Burger buns, naan bread with dip, cheese bread, pizza crust, you name it! Did I mention it only takes 2 minutes to prepare and 5-6minutes to bake? (SCROLL DOWN TO THE BOTTOM TO SEE A VIDEO OF THE TEXTURE)

So without further ado, here is the top secret amazing recipe I have been raving about. It’s about to rock your world..

Ingredients:

  • 2 tbsp coconut flour
  • 1 tbsp almond flour
  • 2 tbsp vital wheat gluten (do not sub! This is the protein extracted from bread that gives it it’s elasticity. It has virtually no carbs and works great in low-carb baking to give items a more traditional feel!)
  • 1/4 tsp baking powder
  • pinch of baking soda
  • 1/8 tsp salt
  • 1 tsp parmesan and herb seasoning (OR any other seasonings you prefer!)
  • 2 tbsp + 1 tsp(65g) full fat sour cream
  • Olive oil: optional, for brushing

Directions:

  1. Preheat oven to 450*F.
  2. Combine all dry ingredients in a small bowl.
  3. Add the sour cream and stir until a dough forms.
  4. Roll the dough into a ball and place on a greased baking sheet.
  5. Roll the dough out to your desired thickness, it will rise just slightly. Roll it thinner if you want a crispier result.
  6. Brush the dough with olive oil and sprinkle any toppings you’d like such as shredded cheese, parmesan etc.
  7. Bake for 5min (or longer for crisper texture), you don’t need to flip the bread but you can half-way through if you’d like both sides to be browned.
  8. Enjoy!

(I enjoyed mine torn into pieces with some spinach dip!)

DSC_0577

Nutrition for the whole flat bread: 17F/7C(NET)/20P

Nutrition for half: 8.5F/3.5C(NET)/10P   (This is a perfect serving as it’s quite filling!)

 

Low-Carb Almond Butter Chocolate-Chip Protein Bars

Leave a comment

Low-Carb Almond Butter Chocolate-Chip Protein Bars.pngA perfect grab-and-go low-carb snack for when you are craving something sweet! These are VERY filling!

Ingredients:

+

Directions:

  1. Combine all dry ingredients in a large bowl(this includes the chocolate-chips and almonds).
  2. In a separate bowl, add your vitafiber. Microwave it for 35s.
  3. Quickly stir the rest of your wet ingredients into the vitafiber and then add that mixture to your dry ingredients.
  4. Stir until a dry crumbly mixture forms.
  5. Use your hands to form a dough. Add almond milk as needed(but as little as you can) to make the dough wet enough to form a solid ball.
  6. Break the ball into 5 even pieces (about 61g each). Press and form the bars into your desired bar shape. (I use saran wrap layed out on the counter with another piece on top to make it less messy when pressed the dough!)
  7. Once finished you can add a few additional chocolate chips pressed into the top of the  bar for decoration if you wish! Otherwise you can now wrap them individually with saran wrap and freeze or refrigerate them for a quick grab-and-go snack! (I recommend refrigerating them for at least 30min before consuming). Enjoy!

Nutrition Per Bar(1/5 of recipe): 9f/6.5c(NET)/18p & 14.5g fibre (179 calories) 

 

 

EASY-Keto Chocolate Peanut Butter Truffles

Leave a comment

Chocolate Peanut Butter Truffles.png

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

Leave a comment

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!)

Leave a comment

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

DSC_0337

 

Gluten-Free Snickerdoodle Cookies(Keto Option)

Leave a comment

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!

FullSizeRender 5 copy

Easy Keto Feta Cheese Burgers

Leave a comment

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)

2 Comments

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

Leave a comment

IMG_0296IMG_0301

 

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

IMG_0297