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

 

 

Keto Salted Caramel Cups

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I don’t know about you, but anything with “Salted Caramel” in the title immediately draws me in.. same goes for anything with “chocolate” in the title. So when you combine the two in a mini muffin tin… You most-definitely end up with heaven in a cup.

This recipe is super easy!

Each chocolate is high in fibre, low in carbs and down-right delicious.

Here’s how I made them:

Ingredients:

Caramel Layer

Chocolate Layer:

*Alternatively you can try using a very dark chocolate OR unsweetened chocolate melted and sweetened with a sweeter OR combine: 1/4 cup melted Coconut Oil, 1/4 cup Cocoa Powder, 2-3 tbsp sweetener of choice & 1/2 tablespoon Vanilla Extract

Directions:

  1. Combine all ingredients in a small pot
  2. Bring the pot to a boil, stirring constantly for 3-5min or until sauce starts to thicken slightly.
  3. Remove from heat and pour into a measuring cup.
  4. Melt the chocolate chips and coconut oil and stir until smooth (I just used the microwave, 1:30-2min)
  5. Lightly grease a mini muffin tin with coconut oil and spoon the chocolate mixture evenly into the bottom of each one (DO NOT drag it up the sides, I learned the hard way, lol) (I made 7).
  6. Freeze for 5-10min.
  7. Top the now hardened chocolate mixture with your caramel sauce, evenly dispersing it between all 6 cups.
  8. Sprinkle a small pinch of sea salt on each one. (optional)
  9. Freeze for at least 3 hours or longer. (Longer is ideal so they don’t split apart!)
  10. Pop the cups out with a knife and enjoy!
  11. Store them in the freezer in an air-tight container!

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Nutrition per cup(1/7th): 79 Calories, 7.5F/2.9C(NET)/1.5P & 2.9g fibre

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(No-Bake) Keto Lemon Coconut Balls

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Ingredients:

  • 1/4 cup(60g) cream cheese
  • 1 tsp 14% sour cream
  • 2 tsp fresh lemon juice
  • zest from 1/2 a large lemon
  • 1/2 cup+2 tbsp(77g) Almond Flour
  • 2 tsp Truvia
  • 1 tbsp Splenda (or to taste)
  • 1/4 tsp vanilla extract
  • 1/16 tsp salt

Coating:

Directions:

  1.  Combine all base ingredients until a thick dough forms.
  2.  Freeze the dough for 5-7min.
  3.  Mix your coconut and sweetener on a small plate or bowl.
  4.  Remove the dough from the freezer and roll it into 10 small balls. DSC_0764
  5. Coat each ball gently in coconut until fully covered.DSC_0767
  6. Place back on a plate and freeze for 30min-1 hour.
  7. Enjoy immediately or store in the fridge or freezer (depending on the texture you prefer) in an air-tight container!

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DSC_0828Nutrition per ball: 7F/1.4C(NET)/2P & 1g fibre

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Inside-Out Chocolate Peanut Butter Protein Cups

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Hey guys! Coming at you with a twist on a classic. These are currently all over the internet but there’s nothing quite like this one..

It’s opposite day today and the outside is peanut butter while the inside is chocolate..not only that, the inside is chewy and soft.

I worked on creating this texture for a while and the key ended up being a bit of vitafiber syrup* which caused the chocolate to not fully freeze!

These treats are perfect for a quick snack or your daily sweet fix!

(*If you’ve never baked with Vitafiber syrup, it is a syrup extremely high in fibre, causing it to act as a  low GI sugar and flour substitute. If you are worried about blood glucose spikes..note that you’d have to eat a dose of 100g or greater to even get close to any sort of issue. This is HIGHLY unlikely to occur unless you feel like consuming 70+ grams of fibre in one sitting..LOL. This recipe makes 9 PB cups which results in 6g of Vitafiber per serving..Totally safe and is nothing to worry about!*)

NOW on to the recipe.

Makes 9 PB Cups.

Ingredients:
Outer Shell:

*NOTE: You may need more sweetener if your protein is not as sweet already.
Filling:

Directions:

1. Combine the ingredients for the outer shell and then the ingredients for the filling in 2 separate small bowls.

2. Spray/grease a mini muffin tin with oil or butter. (Not really necessary, I just like the extra pre-caution lol )

3. coat the tins up the sides and on the bottom with a thin layer of the peanut butter mixture (save some for later). Freeze for 10 minutes.

4. Next evenly place a spoonful of the chocolate mixture into the center of each previously coated muffin tin.
5. Top off the mixture with another thin layer of the remaining PB mixture.
6. Freeze for 2 hours or until solid.

7.Pop out with a knife and enjoy immediately or place in a ziplock in the freezer for later! Enjoy!

Nutrition per 1/9th of recipe: 3F/4C(NET)/5P & 6g fibre

No-Bake Almond Joy Cheesecake Truffles (Keto)

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GUYS. These were amazing! So simple to make and they make the perfect dessert, not too big but just the perfect amount of sweetness to fight off any chocolate cravings.

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They also store well in the fridge and don’t melt immediately at room temperature which is great!(No mess!)

Ingredients:

-1/4 cup(60g) Cream Cheese
-1/2 cup(63g) Almond Flour
-2 tbsp(15g) Flaked or Shredded Unsweetened Coconut
-2 tsp Truvia
-2 tsp Splenda (or to taste)
-1/8 tsp vanilla extract
-1/8 tsp almond extract
-1/16 tsp coconut extract(optional)
-1/16 tsp salt
-10 whole almonds

Chocolate Coating:
-1tsp coconut oil
-1/4 cup(60g) sugar-free chocolate chips(I use Krisda)

Topping(optional)
-Additional shredded coconut
-Finely chopped almonds
-Pinch of sweetener
(Combine on a plate or in a shallow bowl)

Directions:
1. Combine all base ingredients except the whole almonds until a thick dough forms.

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2. Freeze the dough for 5-7min.
3. Roll the dough into 10 small balls, placing an almond in the center of each one.

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4. Freeze the dough balls on parchment for 10min.
5. Melt the chocolate-chips and coconut oil in the microwave (1-1:30min), stir until smooth.
6. Dip each ball, using a fork into the chocolate and then coat with the topping mixture.
7. Place the truffles on parchment and repeat with the rest of the the dough.

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8. Freeze the truffles until chocolate is set (8-10min).
9. Store in an air-tight container in the fridge or freezer and enjoy!

 

Nutrition (coconut/almond topping not included): 8.5F/2.5C(NET)/2.5P & 3g fibre

 

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Camera I use: Nikon D5100 16.2MP Digital SLR

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KETO Chocolate-Chip Cookies-3 WAYS

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Alright guys, let’s get into this.

I was trying to come up with a recipe for today and my brain kept switching between wanting to bake something simple like chocolate-chip cookies.. and at the same time wanting to fry something..anything, so I could test a keto batter I’d thought up.

Well, as you can see, I am highly indecisive. Thus, this “test” video was created.

I wanted to see which was the best way to eat chocolate-chip cookie-dough.

And not just any cookie-dough….KETO COOKIE DOUGH. 

Which in-itself is a success and I am very pleased with the outcome.

Anyways, back to the competition.

Which was better?

I froze the dough balls raw(which by the way only contain pasteurized SAFE TO EAT liquid egg whites), I fried them(with multiple attempts using 2 different batters and temperatures) and I baked them the good-old-fashioned way in the oven.

****Drum Roll***

My favourite was the fried dough!

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Surprised?

Probably not, everything fried tastes better, let’s just be honest.

Plus, I love the flavour coconut oil adds.

But I will let you be the judge. I can’t say I was disappointed eating the dough regardless of the baking method used.

I have left the recipe below for the dough, the batter for frying and the instructions to simply bake the cookies.

Note: If you do try the frying method, I strongly advise you to do a few small test balls to check your batter, as all coconut flours are different and the temperature of your fryer or pan will make a difference. I have written the batter recipe using the amounts that I found most success with. If at first you don’t succeed, try, try again, because the first dough-ball I created was PERFECT (of course I didn’t get that one on film). But all the little details really do matter!

-If you are lucky enough to own a fryer, USE IT. Fill it with coconut oil.

-Use enough coconut oil to cover the cookie dough balls if you have it (I didn’t).

-Make sure your oil is hot but not TOO hot.

-GOODLUCK.

 

Ingredients:  (Serves 12)

Cookie Dough

-3/4 cup +2tbsp almond flour

-1/2 scoop unflavoured protein 

-1 tbsp truvia

-1 tbsp splenda

-1/4 tsp xanthan gum

-1/4 tsp baking soda (optional: only if baking)

-2 Tbsp butter

-2 tbsp egg whites

-1 tsp blackstrap molasses

-1 tsp vanilla extract

-1/4 cup sugar-free chocolate chips(I use the brand Krisda)

  1. Combine all dry ingredients.
  2. Add your wet ingredients and mix well until a thick dough forms.
  3. Mix in your chocolate chips.
  4. Freeze for 15min, eat immediately or store in the freezer in an air-tight container for later.

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To Bake:

  1. Preheat oven to 350*.
  2. Flatten dough balls slightly with a spoon
  3. Bake on parchment for 7-8 minutes
  4. Cool on a wire rack.
  5. Store in an air-tight container.

 

Frying Batter(Optional):

-1/4 cup coconut flour

-1 tbsp Truvia Sweetener

-1/2 tsp baking powder

-1/4 tsp salt

-1/3 cup almond milk OR heavy cream (+more if needed to reach smooth consistency)*

-90g egg whites*

-1 tsp coconut oil

-1/4 tsp vanilla extract

+

-1/2 cup coconut oil for frying

*Improved from original recipe in video.

  1. Heat a deep pan with at least 1/2 cup coconut oil over medium heat.
  2. Mix together all ingredients until a smooth batter is formed.
  3. Use cookie dough-balls frozen for 15min for frying.
  4. Coat each ball thoroughly with the batter before placing in the oil.
  5. Fry a few at a time for 2-4min, rotating a few times before removing and placing on paper towel to drain excess oil. *
  6. Optional: Grind up splenda or erythritol to a fine powder to top each one.
  7. Best eaten the day of!

*If you find your batter coming off, try turning down your heat or changing your milk to egg ratio in your batter.

That’s it! If you find any other ways to bake this dough…let me know in the comments below! …I’m thinking of making one giant cookie and eating it that way, considering I already ate half the recipe today. Haha.

Nutrition for each dough ball WITHOUT frying: 7.5f/2.5C(NET)/3.3P & 2.5g fibre

Frying Batter Nutrition per 1/12 serving: 0.8F/0.7C(NET)/1.2P & 0.8g fibre

*Note: Does not include coconut oil used for frying as amount absorbed/used can vary.

~Sam~

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No-Bake Cinnamon Roll Protein Cookie

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Soft and chewy, 

takes minutes to make, plus it’s high in protein.

What more could you want from a cookie?

No-Bake Cinnamon Roll Protein Cookie

Serves: 1

  • Ingredients:
  • 18g(about 1/2 a scoop) lean body vanilla whey (or another great-tasting vanilla whey!)
  • 1 tbsp(6g) almond flour
  • 1 1/2 tsp splenda (or another sweetener than measures like sugar
  • 1/4 tsp cinnamon
  • 1/2 tsp truvia  (recommended but can use 1tsp of another sweetener than measures like sugar)
  • tiny pinch of xanthan gum(optional)
  • pinch of salt
  • 2 crushed pecans (optional)
  • 1 tsbp(15g) vitafiber syrup ( can use sugar-free syrup but results may vary)
  • 1/2 tbsp(7g) butter, softened
  • 1/4 tsp vanilla extract
  • 1/16 tsp maple extract (optional)

Directions: 

  1. Combine all dry ingredients in a bowl.
  2. In another microwavable bowl sprayed with oil, add the vitafiber and microwave for 30s.
  3. Stir in the wet ingredients until butter has melted.
  4. Stir in dry ingredients until a crumbly dough has formed
  5. Use your hands to form the dough into a ball and then flatten on a piece of saran wrap into desired cookie shape.
  6. Wrap fully with saran wrap and place on a plate in the freezer for at least 10min before removing to eat.

Enjoy! 

Note: Cookie is best stored in fridge or freezer. If stored in the freezer, remove a few minutes before eating to soften up.

Nutrition per cookie: 11F/5C(NET)/10P & 16g fibre

 

 

The Endless Protein “Ice Cream”

img_4551mofynFor the forever hungry and never-full dieters of the world. 

This one’s for you. 

If you aren’t full after eating this, then I would be extremely shocked. If this fills me up, it will fill you, trust me! 

The Endless Protein “Ice Cream” 

Serves: 1 (or 2 as a snack/dessert)

Ingredients:

  • 85g ice (about 10 mini ice cubes)
  • 140g (about 1 cup) frozen berries (strawberries work best but you can also do any mixture of berries including blueberries, raspberries, blackberries and even banana!)
  • 1 cup(240g) unsweetened vanilla almond milk
  • 1/4 cup(60g) raw PASTEURIZED egg whites (comes in a box-Don’t leave these out! You won’t taste them, I promise)
  • 1 tsp vanilla extract
  • 3/4 scoop(28g) Cellucor Molten Chocolate
    or Cellucor Butter Marshmallow Whey
    (or another chocolate or peanut butter protein)
  • 2 tbsp (12g) cocoa powder
  • 1 tbsp Splenda
    (or another sweetener, more or less to taste)
  • 1/4-1/2 tsp xanthan gum
    (you can play around with this amount depending on how “fluffy” or volumized you like it) **Key Ingredient**
  • pinch of salt (optional)

Directions:

  1. Place all ingredients in blender.
  2. Blend on high for 30s or until smooth and almost tripled in size. (Do not over mix or it will deflate!) *
  3. Pour into a large bowl, add toppings if desired, and eat with a spoon!

Enjoy!

*I sometimes blend mine for less time if I want less volume. It all depends when you are going for, as more blending adds more air into the mixture.

Nutrition for entire recipe (using all strawberries): 6F/20C/31P & 7g fibre (13 Net carbs OR 6.5 Net carbs if serving 2) 8evJ5.jpeg

Flax “Oatmeal”

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Serves: 1

Ingredients:

Directions:

  1. Stir together the first 7 ingredients in a microwavable bowl.
  2.  Micro-wave for 90sec then top with the toppings listed or be creative and add your own!

Enjoy 🙂

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1 Min Chocolate Protein Brownie

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Ingredients:

  • 1/2 scoop choc protein powder(17g)
  • 1 tbsp cocoa powder(6g)
  • 1 tbsp almond flour(6g)
  • 1 tbsp flax (6.5g)
  • 1 tbsp splenda(or to taste)
  • a pinch of salt
  • (optional: pinch of xanthan gum)
  • 2 tbsp(30g) almond milk
  • 1 tbsp egg whites(15g)
  • 1 tbsp coconut oil
  • 1 tbsp heavy cream(15g)
  • 1/8 tsp vanilla
  •  1 tbsp sugar-free chocolate chips(optional)

Directions:

  1. Combine all dry ingredients.
  2.  Then add the wet ingredients.
  3. Stir in 1 tbsp Sugar-Free CHOC chips(optional)
  4. Scrape into greased microwaveable ramekin and microwave for 40s-1min, just until partially cooked, DON’T OVERCOOK!

Enjoy!

Per Brownie: 6 Net Carbs, 11g Fibre & 17g protein

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