Keto: Coconut Bites

Where are my coconut lovers at? Where are my “I want to be healthy but I have a sweet tooth” peeps at? This one is for YOU!

Remember that Sweetened Condensed Milk I made in my previous post? This is where that extra cup gets used! This is another recipe I have adjusted from an Almond Joy Cookie recipe I found on Pinterest. The things I changed from the recipe was how I made the milk (used the stevia blend and add vanilla), I didn’t use sugar free chocolate chips (see my post about hidden sugars for more info) and I only use half the amount of chocolate chips. I feel like the milk adds enough sweetness it’s okay to eliminate some chocolate to reduce the amount of sugar.

Again, this recipe is amazing because it really has limited ingredients-only 4!

Ingredients

Sweetened condensed milk – 1 Cup

Unsweetened Coconut – 1 1/2 Cup

Sliced Almonds – 2/3 Cup

Dark Chocolate Chips – 1/2 Cup

Directions

1. Preheat oven to 325. Grease a mini muffin tin. You can easily use a normal muffin tin and make larger bites. We prefer the bites because it is just easy to pop right in!

2. Put all ingredients in one bowl and mix well. Make sure to cover all the coconut with the milk.

3. Scoop mixed ingredients into greased tin. Make sure you firmly press them down into the pan. I’m able to get 24 bites using this recipe.

4. Place bites in preheated oven ofor 15-20 minutes. When bites are done they will be brown and bubbly. See below:

5. The bites will not firm up on there on and will be very soft at this time. Place them in the freezer for about 10-15 minutes minimum.

6. At this point you can take them out of the pan. If you think you want more chocolate you can dip the bites in melted chocolate like below:

I dipped them this time but it really doesn’t need it! Let me know how you like them!

One of these delicious treats is around 3g of carbs. That’s a complete winner!

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Keto: Beating the Sweets

In one of my previous posts here I mentioned how I found an awesome recipe that I slightly adjust to make my coffee creamer. I actually use this recipe to make many things such as my favorite keto cookies and keto fudge. I will post both of those recipes soon!

I want to start with just making the creamer. I actually make a double batch of this and use half for creamer and the other half for a sweet treat throughout the week!

Above you will see my nutrition label on the left and store bought on the right. A serving of my creamer is 1 tablespoon but even so, two servings of mine is less than 6 g sugar compared to 22 g off the shelf. It’s a no brainer to me! Again, the recipe below is for a double batch of the creamer so if you don’t think you will use it or just want to do a trial run of it I would half the recipe below.

Ingredients

**This recipe can take up to 45 minutes so don’t start it if you are in a hurry! Most of it is inactive time but you will need to check it about every 10 minutes or so**

30% Whipping Cream – 2 pints

Sweetener (I use a stevia blend) – 2/3 Cup

Butter – 4 Tablespoons

Vanilla – 1 Tablespoon

Directions

1. Put all ingredients in a large pot and place stove on high. I was using a normal size sauce pan for the first month of making this and it just takes TOO long to boil. Especially for a double batch!

2. When ingredients come to a boil (I timed this batch and that happened around 12 minutes) reduce the heat to low. My stove goes up to a 9 on the dial and I turn it down to a 3 at this time, just as reference!

3. Around 20 minutes the creamer will start to brown and caramelize. Stir the creamer every 10 minutes or so just to avoid burning. Below are reference pictures to what it will look like throughout the process. When it is done it will be sticky and have an appearance of caramel. For this double batch it took almost an hour but I think I turned the heat down too soon!

As I mentioned, this was a double batch. I place 1 Cup in a measuring cup to bring to room temperature and the rest goes into the fridge for creamer!

Once the creamer is in the refrigerator for about two hours or so it will take a lighter color and be ready! Let me know how you like it!

Zucchini Chips

One of the low carb areas I’ve had trouble with is side dishes. Main dishes, meat, was obviously fairly easy. Cauliflower is one of the main items people seem to use to make some delicious side dishes but after a few weeks it can get old. This is when I started looking into zucchini. It has not disappointed!

I have made this recipe as fries many times and last night decided to try it as “chips.” I personally like the chips better. I felt like they cooked more evenly and the breading stayed on better.

Ingredients

Large Zucchini – 1

Grated Parmesan – 3/4 Cup

Almond Flour – 1/4 Cup

Garlic Powder – 2 TBSP

Italian Seasoning – 2 TBSP

Eggs – 2

Water – splash

Directions

1. Preheat oven to 425. Wash and thinly slice Zucchini.

2. Combine grated Parmesan cheese, almond flour, garlic powder, and Italian seasoning in a bowl.

3. Beat two eggs and a splash of water in a separate bowl to create an egg wash.

4. Place aluminum foil on a baking sheet and grease. I then make myself a little assembly line to keep the potential mess to a minimum.

5. Cover zucchini in egg wash.

6. Transfer zucchini to the breading mix.

7. Place on baking sheet.

8. Bake for 20-25 minutes!

The nutrition information is below. Enjoy!

Keto Breakfast Casserole

As many of my friends know Nick and I have been doing the Keto diet. I use that term loosely, however. While I think he is doing Keto I think I have adapted a more low carb diet. The reason I say that is because if you know about the recently popular Keto diet it includes a huge increase in fat and protein intake. I am not good at that part but I have become very good at cutting carbs!

With that being said, I wanted to share some of my favorite recipes with my friends! It will also prove that low carb is not hard and it’s not so bad.

Above is the nutrition breakdown for this recipe and it actually does have high fat in it! I’ve learned with the lack of sugar in my diet the calories in many things are easier to get accept. Generally eating something this size and seeing over 300 calories would make me cringe! The following ingredients are needed for this recipe:

Ingredients

Jimmy Dean Sage Sausage – 16oz Roll

Full fat cream cheese – 8oz

30% Whipping Cream – 1/4 cup

Shredded Cheese of Choice – 1/2 cup

Large Eggs – 8

Directions

1. Preheat oven to 425. Brown sausage in a skillet, drain grease.

2. Put sausage back in warm skillet. Add 8oz cream cheese. The warm skillet will help the cream cheese soften up and bind together with the sausage.

Place sausage in a greased baking dish. For this size of casserole I used an 8×8 dish.

3. Place 8 eggs in a medium bowl. Add the 1/4 cup 30% whipping cream to the eggs. Beat the two together. Add cheese and slightly beat all three (egg, cream, and cheese).

4. At this point season as you like. Personally I did not add the normal spices such as salt and pepper. Since I used sage sausage it had a lot of flavor already. I only added parsley to the egg mixture.

5. Pour the egg mixture over the sausage mixture. I leave gaps in the sausage so that egg seeps into the sausage and it makes for a better binding.

6. Bake at 425 for 25-30 minutes! Let cool for about 5 minutes before cutting and serving.

* Some possible add ins are any vegetables of your choice. Once I added a can of Rotel and it was amazing.

** If I am making this for meal prep purposes I will use a 9×13 dish and just increase the egg amount to 12 and add another 1/4 cup of cream. It works so well for breakfast prep. Breakfast is definitely the meal I struggle with throughout the week.

Enjoy!