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Vanilla Fat Bombs Dipped In Chocolate

Ketogenic fat bombs are small snacks or treats that are high in fat and low in carbs (so, literally a fat bomb) that you can eat as a quick breakfast, as a quick mid-afternoon snack, as a pre- or after- workout snack, or as extra fuel during your day.

INGREDIENTS


INSTRUCTIONS

  1. Melt the coconut butter and the coconut milk in a saucepan on very low heat.
  2. Add in all the ingredients except for the dark chocolate into the saucepan.
  3. Mix well. Let the mixture cool in the fridge for 1-2 hours.
  4. Then form small balls from the mixture (approx. 15-20). Place the balls into the fridge to solidify for 2-3 hours.
  5. Melt the dark chocolate (in the microwave or on the stove).
  6. Dip each of the balls into the chocolate, and place the dipped balls onto parchment paper. Place back into the fridge.

 credit:the keto summit

NOTES

Net carbs – approx. 3 g net carbs per fat bomb ball.

NUTRITION

  • Serving Size: 1 fat bomb
  • Calories: 180
  • Sugar: 1 g
  • Fat: 16 g
  • Carbohydrates: 5 g
  • Fiber: 2 g
  • Protein: 3 g

ALMOND FLOUR COCONUT SUGAR COOKIES

Ingredients
Makes about 45 cookies

½ cup / 4 oz / 113 gr butter, softened
¼ cup / 1.8 oz / 52 gr coconut oil, at room temperature
¾ cup / 5.3 oz / 150 gr granulated sweetener (I used coconut sugar)
2 eggs, at room temperature
2 teaspoons vanilla extract
2 ¼ cups almond flour (I used Bob’s Red Mill)
½ cup coconut flour (I used Bob’s Red Mill)
½ teaspoon baking soda
½ teaspoon fine grain salt

In the bowl of a stand mixer fitted with the paddle attachment (or in a large bowl with a wooden spoon), cream the butter, coconut oil, and sugar until lightened and fluffy, about 5 minutes.

Add eggs, one at a time, and vanilla extract and mix until incorporated.
In a separate bowl whisk almond flour, coconut flour, baking soda, and salt.
Add dry ingredients to the wet ingredients, one cup at a time, mixing well after each addition until a dough form.
Form the dough into a ball and wrap in plastic wrap. Refrigerate at least 30 minutes, up to overnight.
Preheat the oven to 350°F (175°C) and place a rack in the middle. Line 2 baking sheets with parchment paper and set aside.
Roll the dough on a flat surface sprinkled with coconut flour until about ¼-inch thick.
Working quickly, cut cookies with cookies cutters and place on the lined baking sheets.
Bake for 14-15 minutes, until lightly golden. When you reach the 10 minutes mark keep an eye on the oven, and make sure they don’t burn.
Let cool on the baking sheet for 2 minutes before transferring — with the help of a spatula — to a cooling rack.
Store in an airtight container up to two weeks.

 

Adapted, just a little, from MeaningfulEats

Easy Butternut Squash Soup

 
This has got to be the easiest butternut squash soup recipe ever. You start with pre-cut squash from the supermarket, then you basically throw everything in a pot, simmer it, purée it and you’re done. It’s still everything you expect a classic butternut squash soup to be: silky, slightly sweet and full of flavor. Just don’t be tempted to omit the heavy cream — it’s the only fat in the whole soup and, without it, the recipe won’t work.
 
 
Servings: 6-8
 
Cook Time: 35 Minutes
Total Time: 50 Minutes

Easy Butternut Squash Soup

 

Ingredients

  • 20-ounce packages (2-1/2 pounds) pre-cut butternut squash (if using fresh squash, you’ll need one large squash or 7-8 cups cubed)
  • 1 red bell pepper, roughly chopped
  • 1 medium yellow onion, roughly chopped
  • 3 cloves garlic, smashed and peeled
  • 7 cups water
  • 1 tablespoon salt
  • 2 tablespoons sugar, plus more if necessary
  • 1/2 cup heavy cream
  • Fresh thyme sprigs, for garnish (optional)

Instructions

  1. Combine all of the ingredients except for the heavy cream in a large soup pot. Bring to a boil, then cover and simmer for 35 minutes.
  2. Using a hand-held immersion blender, purée the soup until silky smooth. (Alternatively, cool the soup slightly, then purée in a blender in batches, making sure to leave the hole in the lid open to allow the steam to escape.) Stir in the heavy cream and bring to a simmer. Taste and adjust seasoning (depending on the sweetness of the vegetables, you may need up to a tablespoon more sugar). Ladle the soup into bowls and garnish with fresh chopped thyme or thyme sprigs, if desired.

By Jennifer Segal

Pumpkin Roll Out Cookies with Beans and Coconut Sugar

Ingredients

  • 1/2 cup – coconut oil
  • 1 can – white beans
  • 1/2 cup – pumpkin, canned
  • 1 cup – coconut sugar
  • 2 large – egg
  • 1/2 teaspoon – vanilla extract
  • 1/2 cup – flour, all-purpose
  • 1 teaspoon – pumpkin pie spice
  • 1 teaspoon – baking powder
  • 1 teaspoon – salt

Directions

  1. Puree white beans in blender.  You’ll need a 1/2 cup of bean puree.
  2. Cream coconut oil, bean puree, pumpkin puree (make your own here) and sugar together until well mixed. Add eggs and mix until well incorporated. Add vanilla. Add dry ingredients and mix just until dough comes together. Place a large tea towel on counter and generously dust with additional flour. Turn dough out of bowl onto tea towel and turn dough over a few times, until it is coated with flour on all sides.
  3. Using a rolling pin, roll dough out until it is uniformly about 1/3″ thick. Cut out cookies using cookie cutters and place on large baking sheet. Bake cookies in a 400 degree oven for 6 min. or until undersides of cookies start to turn golden.

Notes: Melt some chocolate chips and put them in a piping bag to make the faces!

 

   credit: superhealthykids

Lightened Up Raw Pecan Pumpkin Butter

Lightened Up Raw Pecan Pumpkin Butter

Vegan, gluten-free, grain-free, no bake/raw, soy-free
 

This lightened up, ultra-creamy raw nut butter is made with soaked pecans, pureed pumpkin, and a trio of pumpkin pie spices. It takes just 5 minutes to whip up and it’s the perfect compliment to a fresh apple. Also try it on top of hot oatmeal, in a smoothie, or layered with vegan overnight oats.

Yield           Soak time        Prep time
3 cups         3  hours            5  minutes rawpecanbutter
Ingredients:
  • 1 cup raw pecans, soaked
  • 1 cup almond milk
  • 3/4 cup canned pureed pumpkin
  • 2 tablespoons chia seeds
  • 1 tablespoon coconut oil
  • 2 teaspoons pure vanilla extract
  • 1.5 teaspoons cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 2-3 tbsp maple syrup or another liquid sweetener, to taste

Directions:

  1. Place pecans in a bowl and cover with water by a couple inches. Let pecans soak for a few hours. Drain and rinse the pecans well and then place in the blender.
  2. Add the rest of the ingredients into the blender and blend on highest speed until the dip is smooth. Add sweetener to taste.
  3. Serve with apple or pear slices. Store leftover dip in an airtight jar or container in the fridge for 1-2 weeks.
 credit:ohsheglows
 

Pulled pork

The easiest pulled pork recipe you’ll ever use. No tricky measurements involved, minimal ingredients and a mouth-watering smoky barbecue result

Ingredients

  • boneless shoulder of pork
    (about 2½ kg)
  • 2 tsp smoked paprika
  • 2 tsp ground cumin
  • 2 tsp pepper
  • 2 tsp brown sugar
  • 1 tsp salt
  • 2 medium mugfuls of cider
  • a mugful of a good smoky barbecue sauce

Method

  1. Buy a large boneless shoulder of pork (2.5kg or so). Mix together 2 tsp each smoked paprika, ground cumin, pepper, and brown sugar, plus 1 tsp salt. Rub over the pork.
  2. Put the pork in a big casserole dish, skin-side up, and pour in 2 medium mugfuls of cider. Cover with a lid and cook in the oven at 150C/130C fan/gas 2 for anywhere between 4 and 8 hrs until falling apart. Check every few hours in case it gets dry – if it does, add another mugful of cider.
  3. Take it out of the oven and put the meat in a big dish, leaving the liquid in the casserole. Cut the skin off, then shred the meat using two forks. Ditch any fatty bits, and skim any excess fat off the surface of the sauce.
  4. Add a mugful of a good smoky BBQ sauce to the casserole, mix it in, then ladle some into a bowl for dipping. Put the pulled pork back in the casserole with the juices so it stays moist. Season to taste. Can be made one day ahead.

Recipe from Good Food magazine

PALEO BANANA BREAD

This paleo banana bread recipe is made quickly in your blender and only requires a handful of straight-forward ingredients. Made with almond flour and pure maple syrup, this comforting banana bread is grain-free and refined sugar-free.

 

PALEO BANANA BREAD

COURSE: BREAKFAST
PREP TIME: 10 MINUTES
COOK TIME: 40 MINUTES
TOTAL TIME: 50 MINUTES
CALORIES: 192 KCAL
 

INGREDIENTS

 

INSTRUCTIONS

  1. Preheat the oven to 350 degrees F and lightly oil a loaf pan.
  2. Add all of the ingredients for the banana bread to a blender. Blend until combined.
  3. Pour banana bread batter into the prepared loaf pan and use a spoon or spatula to spread the batter evenly.
  4. Bake for 40 to 50 minutes, until bread tests clean.
  5. Allow bread to cool for 30 minutes.
  6. Run a knife along the edges between the bread and the baking pan in order to release the bread from the pan. Carefully turn out onto a cutting board.
  7. Cut thick slices of bread and enjoy!

credit:theroastedroot.net

SPINACH MUSHROOM AND FETA CRUSTLESS QUICHE

Prep time 15 mins

Cook time 45 mins
Total time 1 hour
Serves: 6
INGREDIENTS
    • 8 oz. button mushrooms
    • 1 clove garlic, minced
    • 10 oz. box frozen spinach, thawed
    • 4 large eggs
    • 1 cup milk
    • 2 oz. feta cheese
    • ¼ cup grated Parmesan
    • ½ cup shredded mozzarella
    • Salt & pepper to taste
INSTRUCTIONS
  1. Preheat the oven to 350ºF. Squeeze the excess moisture from the thawed spinach. Rinse any dirt or debris from the mushrooms, then slice thinly. Mince the garlic.
  2. Add the mushrooms, garlic, and a pinch of salt and pepper to a non-skillet spritzed lightly with non-stick spray (or a splash of cooking oil). Sauté the mushrooms and garlic until the mushrooms are soft and all of their moisture has evaporated away (5-7 minutes).
  3. Coat a 9-inch pie dish with non-stick spray. Place the squeeze-dried spinach in the bottom of the pie dish. Place the sautéed mushrooms on top of the spinach, followed by the crumbled feta.
  4. In a medium bowl, whisk together the eggs, milk, and Parmesan. Season lightly with pepper. Pour the egg mixture over the vegetables and feta in the pie dish. Top with the shredded mozzarella.
  5. Place the pie dish on a baking sheet for easy transfer in and out of the oven. Bake the crustless quiche for 45-55 minutes, or until the top is golden brown (ovens may vary). Cut into six slices and serve.

credit:budgetbyte$

Bodacious Black Bean Burgers (Vegan)

Bodacious Black Bean Burgers

Prep time :20 mins
Cook Time: 40 min
Total time: 1 hour
This bombastic burger is jam packed with flavour and heart healthy ingredients like black beans and cooking oats and is guaranteed to please any true burger lover!

 

Course: Main Course
Servings: 9 Patties
Ingredients
  • 2 Cans Eden Organic Black Beans 398ml
  • 1 Cup Organic Quick Cooking Oats
  • 0.5 Organic Onion
  • 3 Cloves Organic Garlic
  • 0.5 Cup Organic Parsley
  • Black Pepper to Taste
  • Sea Salt to Taste
  • 1 tsp Coriander Powder
  • 2 tbsp Dijon Mustard
  • 1 tsp Liquid Smoke
  • 1 Cup Gluten Flour
  • 0.25 Cup Organic Olive Oil
  • 2 tbsp Coconut Oil Butter Flavoured
Instructions
  1. Combine all ingredients in a food processor leaving out only the gluten flour.
  2. Transfer into a bowl and gradually add gluten flour while mixing, until fully incorporated.
  3. Pre heat your oven to 375F or a large sauté pan with butter flavoured Coconut Oil.
  4. Using a half cup measure, portion your patties and form them by hand.
  5. Place on a parchment lined baking sheet and bake for 40 minutes turning over halfway through baking. If pan frying, cook for 5-6 minutes on each side (covereover medium heat.
  6. Serve on your favorite bun with toppings and condiments of choice.
Recipe Notes

Each Serving Contains:

255 calories; 8 g protein; 11 g total fat (0 g trans fat); 35 g total carbohydrates (1 g of sugar); 108 mg sodium

credit: Nature’s Emporium

Maple-fennel bacon

 

                                                   Ingredients

12 slices  bacon
 
3 tbsp maple syrup
 
2 tsp brown sugar
 

1 tsp fennel seeds

Instructions

  •  PREHEAT oven to 375F. Line a baking sheet with foil, then top with a wire rack.
  •  ARRANGE bacon in a single layer, over- lapping slightly if needed, across rack. Stir maple syrup with sugar in a small bowl. Brush maple mixture over bacon. Sprinkle with fennel seeds. Season with fresh pepper.
  •  BAKE in centre of oven until cooked through and dark golden, 25 to 35 min. Gently loosen bacon from rack, then let stand 5 min before serving.
 
 
 
 

Nutrition

Calories 102
Protein 5 g
Carbohydrates 8 g
Fat 5 g
Sodium 295 mg               credit:chatelaine.com