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Keto Cookie Bar

Keto / GF / DF / Vegan

Almond Butter Chocolate Chip Cookie Bars

Ingredients:

  • 1 cup Swerve brown (natural sugar replacement)
  • 1 cup natural no added sugar almond butter (I use Martha Natha)
  • 2 teaspoons pure vanilla extract
  • 1 1/3 cups almond flour
  • 1 1/2 teaspoons aluminum-free baking powder
  • 1/4 teaspoon fine sea salt
  • 1/4 cup plus 2 tablespoons unsweetened almond milk
  • 1/2 cup dark chocolate chips (Lily’s or >72%)

1. Preheat oven to 350F. Line an 8×8-inch square pan with parchment paper.

Instructions:

2. In a large mixing bowl, cream together the Swerve, almond butter, and vanilla on high for 1 minute using a stand or hand mixer with paddle attachment.

3. In a small mixing bowl, whisk together the almond flour, baking powder, and sea salt. 

4. With the mixer off, add the almond flour mixture. Then, pour the almond milk over the almond flour mixture and begin beating on low and increase speed to medium. Beat for 20-30 seconds or until just incorporated. Do not over-mix. The dough should pull together into large, moist mounds as it moves around the mixing bowl. Add the chocolate chips and stir to incorporate.

5. Transfer the dough to the lined pan and use your fingers to press evenly into the bottom. Press the dough outward until it’s nearly touching the sides of the pan. If desired, dot the top of the cookie dough with another tablespoon of chocolate chips.

6. Bake for 20 to 24 minutes or until the edges are golden and crackled and a toothpick inserted into the center comes out mostly clean with a bit of moist crumb at the tip. (Note: I find these can turn out pretty gooey and I have started to burn the edges before the center sets up. The cookie bar will continue to setup and firm some after removing from the oven. After it cools for a few hours they are much easier to cut.)

7. Let cool completely in pan. Then, grasp the edges of the parchment to gently remove the bar from the pan. Slice into 25 squares. Enjoy! Personally I think these are best served with an ice cold glass of unsweetened vanilla almond milk.

Note: approximately 2-3g net carbs per bar with Lily’s dark chocolate chips used. Depending on choc chips used this may slightly change net carb amount.

Keto Pizza Stuffed Peppers

KETO / GF / with DF option

Pizza Stuffed Peppers

Ingredients:

6 Large Bell Peppers (I usually get the packs with a Red, Yellow & Orange sweet bell pepper)

2 lbs. of ground beef

16 oz. Mozzarella cheese shredded (Dairy Free Option: Vegan Shredded Mozzarella—I use Violife Mozzarella Shreds)

12 oz. jar of pizza sauce that is low carb (I use Mia’s Kitchen Pizza Sauce Margherita) NOTE: If you like more sauce, you may want to get a 2nd jar to add more to your mixture. Just keep in mind this will add a little more carb count to your meal.

At least 12 slices of Large deli cut pepperoni

Optional: Mushrooms (Sautéed) and/or any veggies you might want to add (i.e., olives, onions)

Instructions:

1.  Preheat oven to 375 and line a cooking sheet with parchment paper.

2.  Slice bell peppers in half, from stem to bottom and clean out and remove seeds and stem.

3.  Cook bell pepper halves on the cooking sheet at 375 for 30 minutes or until soft.

4.  While your peppers are cooking, brown your ground beef.

5.  If adding mushrooms, sauté with a little cooking oil (i.e., coconut oil, olive oil).

6.  Then in a large bowl mix together ground beef, pizza sauce, mushrooms, any additional toppings as desired & 8 oz. of shredded mozzarella.

7.  Stuff each soft/cooked bell pepper generously.  You may have a little extra filling leftover depending on what you add, which is fine and can be enjoyed by itself.

8.  Use remaining mozzarella shreds to add on top of the stuffed peppers. Use as much or as little of the cheese topping as you wish, keeping in mind that dairy free cheese will be higher in carb count.

9.  Place the large deli sliced pepperoni on top each pepper and bake at 375 for 10-15 minutes or until cheese is melted.

10.  Let cool and enjoy!

Keto Zucchini Pizza Bites

KETO / GF / with DF & Vegan options

Beef, mushroom and pepperoni pizza zucchini bites

Ingredients:

4 Large Zucchini

8 oz. bag of Mozzarella (Dairy Free/ Vegan Option: Vegan Shredded Mozzarella—I use Violife Mozzarella Shreds)

12 oz. jar of pizza sauce that is low carb (I use Mia’s Kitchen Pizza Sauce Margherita)

2 Tbsp. Olive Oil

Oregano

Toppings as desired: Ground beef, sautéed mushroom &/or pepperoni are common topping I use.  Vegan option would of course be to leave off the meat and only add veggies.

Instructions:

1.  Preheat oven to 375 degrees and line cooking sheet(s) with parchment paper.

2.  Slice zucchini into medallions and place on parchment lined cooking sheet(s).  Keep in mind the thicker you cut your zucchini that you may need to add a little more cooking time to reach desired tenderness.

3.  Place olive oil in a small bowl and sprinkle a generous amount of oregano in the bowl with the olive oil.

4.  Using a brush, brush on the olive oil & oregano mixture onto each zucchini slice.

5.  Cook the zucchini medallions with the olive oil & oregano mixture for 20 minutes, then remove from the oven.

6.  Spoon on and spread pizza sauce on to each zucchini slice.

6.  Place desired toppings on next (sometimes I wait and put the pepperoni piece on top of the cheese).

7.  Added a generous pinch of mozzarella cheese on top of your added toppings. (NOTE: Regular Mozzarella has less carbs than vegan options so keep this in mind if you are carb watching for a keto diet; this also means that you can add a little extra mozzarella if you are able to eat the regular dairy option.)

8. Bake at 375 degrees for 5-10 minutes or until cheese is melted.

9.  Remove from the oven to cool and then enjoy!

Rice Cooker Quinoa

GF / DF / Vegan

1 Cup uncooked rinsed Quinoa

2 Cups water

1 Tbsp. coconut oil

Instructions:

1.  Make sure to rinse quinoa before cooking.  I have a mesh strainer I use.

2.  Add quinoa, water and coconut oil to the rice cooker.

3.  Stir ingredients a couple times and place the lid and switch to the cook option.

4.  The rice cooker will do the rest of the work.  When it is done the rice cooker should switch to warm mode.  Fluff the quinoa with a fork.  Serve and enjoy.

5.  This side goes great with many dishes including my herb butter chicken and easy chopped broccoli.

Easy Roasted Broccoli

GF / DF / Vegan / Keto

Ingredients:

1-16oz bag of frozen chopped broccoli

Olive Oil

Sea Salt

Optional: Black Pepper

Instructions:

1.  Preheat the oven to 350 and get a 13×9 dish.

2.  Place the frozen chopped broccoli into the dish.

3.  Drizzle broccoli with olive oil.

4.  Add sea salt (& black pepper if desired) to desired amount and mix everything in the dish to allow for even distribution of olive oil and salt. 

5.  Bake for 30-40 minutes.

6.  Enjoy! Goes great as a quick and easy add to many dishes including my herb butter chicken recipe.

Herb Butter Chicken (with DF Option)

Keto / GF / DF Option

Ingredients:

2 lbs. chicken

Juice of half a lemon—fresh squeezed

Olive oil—light drizzle

1 Tsp. garlic salt

All seasoning salt—light dusting evenly coating chicken

Parsley flakes—light dusting

Ground Thyme—very light dusting (a little of this goes a long ways)

Optional: Lightly Pepper

¼ Cup of butter—half stick or 4 Tbsp. (use dairy free butter option to keep DF)

Instructions:

1.  Preheat oven to 350 and you will need a 13×9 baking dish or something similar.

2.  Cut chicken into bite size chunks (I use kitchen shears) and places them in the baking dish.

3.  Lightly drizzle chicken with olive oil and then add the juice of half a lemon.  To avoid seeds you can use a strainer.

4.  Add dry seasonings and mix together in the dish until chicken is evenly coated and single layered as much as possible in the dish. 

5.  Cube butter and place across the top of the chicken.

6.  Bake for 40-45 minutes.  (Option for more moist chicken is to bake with tin foil over the dish for 45-50 minutes.)  You should have a nice herb butter sauce from your creation that you can pour into a little server to have for added sauce to your chicken and quinoa/rice bowl mixture.

7.  Best served over quinoa or rice and chopped/baked broccoli. For keto diet serve over riced cauliflower.

Fancy Zucchini

Keto / GF / with DF & V option

Ingredients:

3-4 Medium to large zucchini (&/or yellow squash)

2 Tsp. Garlic Salt

Organic All Seasoning Salt

Parsley Flakes

Olive Oil

Optional: Shredded Parmesan Cheese (leave this ingredient out for DF/V option)

Instructions:

1.  Preheat oven to 350 and line baking sheet with parchment paper.

2.  Slice zucchini into medallions and place into a large bowl.

3.  Drizzle olive oil and mix until oil lightly coats the zucchini.

4.  Add 2 Tsp. garlic salt, seasoning salt to desired amount and mix until evenly coated.

5.  Place medallions on baking sheet as close together without overlapping.  Sprinkle desired amout of parsley flakes. 

6. If you are choosing to make with optional parmesan, sprinkle a generous coating of shredded parmesan cheese to the top of the zucchini.

6.  Bake for 35-45 minutes or until the cheese is a light golden brown or until the zucchini becomes soft.  Serve and enjoy.

Keto Protein Smoothie Meal Replacement Shake

Keto / GF / DF / Vegan

Simple and yummy post workout or filling snack or meal replacement!

Ingredients:

1 ½ Cups unsweetened vanilla almond milk

1 scoop of plant based protein powder (I use Garden of Life Sport plant based Chocolate or Vanilla)

(NOTE: If DF/V is not an issue for you, feel free to use a good quality grass fed whey protein powder instead and this will usually make ypur net carb amount less as long as you are using a good protein powder that doesn’t add a bunch of sugar.)

1 Tbsp. PB2 Peanut Butter Powder

½ Cup Mixed frozen berries (I use raspberries & blackberries)

4-5 Ice cubes for thickening

Instructions:  Put everything in the order I have listed above into a blender (I use a Nutribullet blender).  I shake the ingredients up a few times before attaching to the blender base.  Blend and enjoy.  This will have you feeling full!  This can work great for a meal replacement option for anyone trying to cut.

NOTE: For anyone not concerned with a lower carb option, feel free to add a few more berries as desired or other frozen fruit you may like.  Just remember the more frozen fruit you add the less ice cubes you will need to thicken up your shake.  If your shake is ever too thick you can always add a little more almond milk and blend.  And if the shake is too runny you can add ice to thicken.

Enjoy!

Nutrition: 196 Calories

Protein: 20g / Fat: 7g / Net Carbs: 7g

Add 1 tbsp of MCT oil to increase fat macros if desired for keto diets. Adds 130 Calories and 14g fat. I use Garden of Life Dr. Formulated MCT oil.

PB Energy Bites

GF / DF / Vegan

Ingredients:

  • 1/2 cup organic peanut butter– creamy or crunchy both work good
  • 1/3 cup honey (raw and local is best)
  • 2/3 cup of toasted coconut flakes (I often add extra coconut flakes to add more crunch)
  • 1/2 cup oatmeal
  • 1/3 cup of chocolate chips (I use Enjoy Life dark morsels to keep it Vegan and dairy free)–or just add one chocolate chip to the peanut butter balls at the end for less chocolate chips.
  • Optional–2 to 3 Tbsp of crushed pecan pieces

Directions:

  • Mix all the ingredients together.
  • Roll into small bite size balls. Enjoy!
  • NOTE: If the mixture is too sticky place in a covered bowl in the fridge for 1 hour and then roll into balls. Also see tips below for if the mixture continues to be too sticky or dry.
  • Store in the fridge for freshness and to reduce stickiness.
  • Tip: if the mixture seems too sticky before placing in the fridge add a little more oats. And if the mixture is too dry add a little more honey and PB.
  • These bites can make for a perfect pre or post workout snack or when you just want a yummy but healthier treat option.

These tend to be a hit when I make and take them to work!

Keto Chocolate PB Coconut Crunch Cups

KETO / GF / DF / V

Peanut Butter and Almond Butter options

Ingredients:

  • 1/4 cup dark chocolate chips or equivalent of dark choc squares. (I either use Enjoy Life dark morsels, >80% dark chocolate bar squares or Lily’s Dark Choc Chips)
  • 1/2 cup natural PB or Almond butter or mix of both (NOTE: You can use crunchy or smooth nut butter. Whatever your preference, it will still setup the same.)
  • 2 or 3 Tbsp coconut oil (I vary this amount based on how oily the natural nut butter is)
  • 1/2 to 3/4 cup toasted unsweetened coconut flakes (I toast it myself.)
  • 1/2 tsp pure vanilla (optional)

Directions:

  1. Slowly melt chocoloate (Since I don’t have a double boiler, I use a metal or glass bowl I set over a pan that has some water in it and heat the stove to medium heat so it slowly melts the chocolate without burning it)
  2. Add nut butter, coconut oil, coconut flakes and vanilla to melted chocolate and stir until completely incorporated.
  3. Scoop tablespoon amount into miniature muffin cups and place in the freezer for fast setup.
  4. Store in the fridge for fudge consistency. Enjoy.
  5. Tip: With coconut oil in the mixture it is best to keep the cups stored in either the fridge or freezer and eat quickily once removed.

Nutrition:Makes about 18 cups with 1.2g to 1.5g net carbs in each cup and about 90 calories per cup.

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