The Keto Diet Cookbook
Page 29
make it AIP:
Use coconut butter. Do not use ghee.
make it COCONUT-FREE:
Use a nut or seed butter. Almond butter is great here! Opt for ghee or cacao butter.
make it DAIRY-FREE:
Do not use ghee.
make it NUT-FREE:
Use coconut butter or a seed butter. Sunflower seed butter is great!
Per serving, made with coconut butter and coconut oil:
calories: 151 | calories from fat: 136 | total fat: 15.1 g | saturated fat: 13.2 g | cholesterol: 0 mg
sodium: 4 mg | carbs: 2.9 g | dietary fiber: 1.9 g | net carbs: 1 g | sugars: 0.9 g | protein: 0.9 g
FAT:
90%
CARBS:
8%
PROTEIN:
2%
FUDGE BOMBS
EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • VEGETARIAN
OPTIONS: COCONUT-FREE • DAIRY-FREE • NUT-FREE • VEGAN
MAKES 8 bombs (1 per serving)
PREP TIME: 5 minutes, plus 15 to 30 minutes to chill
COOK TIME: —
This recipe is another of my whip-it-up-quick fat bomb snacks, like the Cinnamon Bombs on here. If you want to get crazy, try topping each piece with a fresh raspberry. It’s delicious!
½ cup (125 g) smooth unsweetened nut or seed butter
⅓ cup (75 g) melted coconut oil, cacao butter, or ghee
3 tablespoons cocoa powder
3 drops liquid stevia, or 3 teaspoons erythritol
SPECIAL EQUIPMENT (optional):
Silicone mold with eight 2-tablespoon or larger cavities
1. Have on hand your favorite silicone mold. I like to use a large silicone ice cube tray and spoon 2 tablespoons of the mixture into each cavity, which makes 8 cubes total. If you do not have a silicone mold, making this into a bark works well, too. Simply use an 8-inch (20-cm) square silicone or metal baking pan; if using a metal pan, line it with parchment paper, draping some over the sides for easy removal.
2. Place all the ingredients in a medium-sized bowl and stir until well mixed and smooth.
3. Divide the mixture evenly among 8 cavities of the mold or pour into the baking pan. Transfer to the fridge and allow to set for 15 minutes if using cacao butter or 30 minutes if using coconut oil or ghee. If using a baking pan, break the bark into 8 pieces for serving.
STORE IT: Keep in an airtight container in the fridge for up to 10 days or in the freezer for up to 2 months. Enjoy straight from the freezer, no thawing needed.
make it COCONUT-FREE:
Use cacao butter or ghee.
make it DAIRY-FREE/VEGAN:
Do not use ghee.
make it NUT-FREE:
Use a seed butter.
Per serving, made with almond butter and coconut oil:
calories: 168 | calories from fat: 145 | total fat: 16.1 g | saturated fat: 4.1 g | cholesterol: 0 mg
sodium: 0 mg | carbs: 4.8 g | dietary fiber: 3.1 g | net carbs: 1.7 g | sugars: 0.7 g | protein: 4.7 g
FAT:
80%
CARBS:
10%
PROTEIN:
10%
BROWNIE CAKE
NIGHTSHADE-FREE • VEGETARIAN
OPTIONS: COCONUT-FREE • DAIRY-FREE
SERVES 8
PREP TIME: 10 minutes, plus 30 minutes to cool
COOK TIME: 25 minutes
This is a perfect recipe for wowing your friends with keto, impressing family members when they come over for dinner, or just making for your little family on a Saturday movie night.
¾ cup (120 g) confectioners’-style erythritol, divided
½ cup plus 3 tablespoons (143 g) coconut oil, ghee, or cacao butter, melted, divided
2 large eggs
2 teaspoons vanilla extract
¾ cup (85 g) blanched almond flour
¼ cup plus 2 tablespoons (30 g) cocoa powder, divided
1 teaspoon baking powder
1. Preheat the oven to 350°F (177°C). Line an 8-inch (20-cm) round cake pan or square baking pan with parchment paper.
2. Combine ½ cup (95 g) of the erythritol, ½ cup (120 ml) of the melted oil, the eggs, and vanilla in a large mixing bowl.
3. In a separate bowl, place the almond flour, ¼ cup (20 g) of the cocoa powder, and the baking powder and whisk with a fork.
4. Add the dry mixture to the wet mixture and mix until smooth.
5. Transfer the batter to the lined pan and smooth with the back of a spoon. Bake for 23 to 25 minutes, until a toothpick inserted in the middle comes out clean. Allow to cool for 30 minutes.
6. Meanwhile, prepare the frosting: Place the remaining ¼ cup (25 g) of erythritol, 3 tablespoons of melted oil, and 2 tablespoons of cocoa powder in a small bowl. Whisk to combine.
7. If you’re serving the cake right away, as soon as it’s cool, cut into 8 equal pieces, place on plates, and drizzle with the frosting. If you’re serving it later, cover the entire cake with the frosting while it’s still in the pan and set in the fridge for at least 20 minutes before serving.
STORE IT: Keep in an airtight container in the fridge for up to 5 days or in the freezer for up to 1 month.
THAW IT: Set on the counter for 20 to 30 minutes before serving.
make it COCONUT-FREE:
Use ghee or cacao butter.
make it DAIRY-FREE:
Do not use ghee.
Per serving, made with coconut oil:
calories: 207 | calories from fat: 196 | total fat: 21.8 g | saturated fat: 17 g | cholesterol: 47 mg
sodium: 19 mg | carbs: 3.3 g | dietary fiber: 1.5 g | net carbs: 1.8 g | sugars: 0.4 g | protein: 2.9 g
FAT:
89%
CARBS:
6%
PROTEIN:
5%
CINNAMON SUGAR MUFFINS
NIGHTSHADE-FREE • VEGETARIAN
OPTIONS: COCONUT-FREE • DAIRY-FREE • LOW-FODMAP
MAKES 12 muffins (1 per serving)
PREP TIME: 15 minutes
COOK TIME: 18 minutes
I use hulled hemp seeds in this recipe to boost the protein, but if you don’t have hemp seeds around and don’t feel like buying them, simply omit them, or replace them with ½ cup (80 g) of collagen peptides. Please note that this recipe is low-FODMAP because almond flour is safe in amounts of less than ¼ cup (55 g) per serving. Just be sure not to eat more than one muffin per day.
2 cups (220 g) blanched almond flour
⅔ cup (130 g) erythritol
1 tablespoon plus 1 teaspoon baking powder
1 tablespoon plus 1 teaspoon ground cinnamon
½ teaspoon finely ground sea salt
4 large eggs
½ cup (120 ml) milk (nondairy or regular)
½ cup (120 ml) melted coconut oil or ghee
2 teaspoons vanilla extract
⅔ cup (100 g) hulled hemp seeds
CINNAMON SUGAR TOPPING:
2 tablespoons melted coconut oil or ghee
¼ cup (45 g) granulated erythritol
2 teaspoons ground cinnamon
1. Preheat the oven to 350°F (177°C). Line a standard-size 12-well muffin pan with muffin liners, or use a silicone muffin pan, which won’t require liners.
2. Place the almond flour, erythritol, baking powder, cinnamon, and salt in a large bowl. Mix until combined.
3. In a small bowl, whisk the eggs, milk, melted oil, and vanilla. Add the egg mixture to the flour mixture and stir until fully combined. Fold in the hemp seeds.
4. Divide the batter evenly among the muffin wells, filling each about three-quarters full. Bake for 15 to 18 minutes, until the tops are golden. Remove from the oven and let cool in the pan.
5. Meanwhile, prepare the cinnamon sugar topping: Place the melted oil in a small dish, then place the erythritol and cinnamon in another small bowl and stir to combine.
6. Once the muffins are cool enough to handle, brush the top of a muffin with melted oil and then, holding it above t
he cinnamon sugar bowl, sprinkle with the cinnamon sugar. Gently shake off the excess and repeat with the remaining muffins.
STORE IT: Store in an airtight container in the fridge for up to 1 week or in the freezer for up to 1 month.
THAW IT: Set on the counter to defrost completely before enjoying.
make it COCONUT-FREE:
Use ghee.
make it DAIRY-FREE:
Use a nondairy milk. Do not use ghee.
make it LOW-FODMAP:
Use almond, macadamia nut, or hemp milk.
Per muffin, made with almond milk and coconut oil:
calories: 281 | calories from fat: 233 | total fat: 25.9 g | saturated fat: 12 g | cholesterol: 62 mg
sodium: 110 mg | carbs: 7 g | dietary fiber: 3.2 g | net carbs: 3.8 g | sugars: 0 g | protein: 5 g
FAT:
83%
CARBS:
10%
PROTEIN:
7%
EDANA’S MACADAMIA CRACK BARS
LOW-FODMAP • NIGHTSHADE-FREE • VEGETARIAN
OPTIONS: COCONUT-FREE • DAIRY-FREE
MAKES 12 bars (1 per serving)
PREP TIME: 15 minutes, plus 2 hours to cool/chill
COOK TIME: 35 minutes
We decided to sail the Gulf Stream at night before a gnarly weather system made it most uncomfortable to cross. It was our first Gulf Stream crossing at night, so snacks were essential in order to stay awake. Our training captain, Edana, was sitting at the helm when I asked if she wanted a piece of my macadamia bar. She broke off a piece, and her reaction was priceless. Her face lit up with joy, and she said quite loudly, “WHOA! This is SO good. What? Oh my, yes. Whoa, so good. What is this? How? How did you make this?”
This one’s for you, Edana!
BASE:
1¼ cups (140 g) blanched almond flour
⅓ cup (65 g) erythritol
⅓ cup (70 g) coconut oil, ghee, or cacao butter, melted
1 teaspoon vanilla extract
¼ teaspoon finely ground sea salt
COCONUT CREAM LAYER:
½ cup (95 g) erythritol
½ cup (125 g) coconut cream
¼ cup (55 g) coconut oil, ghee, or cacao butter, melted
2 large egg yolks
1 teaspoon vanilla extract
TOPPINGS:
1 cup (160 g) raw macadamia nuts, roughly chopped
1 cup (100 g) unsweetened shredded coconut
1. Preheat the oven to 350°F (177°C). Line an 8-inch (20-cm) square baking pan with parchment paper, draping it over two opposite sides of the pan for easy lifting.
2. Place the base ingredients in a large mixing bowl and stir to combine. Press into the prepared pan and par-bake for 10 to 12 minutes, until the top is only lightly browned. Remove from the oven and lower the oven temperature to 300°F (150°C).
3. Meanwhile, make the coconut cream layer: Place the erythritol, coconut cream, melted oil, egg yolks, and vanilla in a large mixing bowl. Whisk until smooth.
4. Pour the coconut cream mixture over the par-baked base. Top with the macadamia nuts, then the shredded coconut.
5. Return the pan to the oven and bake for 25 minutes, or until the edges are lightly browned.
6. Let cool in the pan on the counter for 1 hour before transferring to the fridge to chill for another hour. Once chilled, cut into 2-inch (5-cm) squares.
STORE IT: Keep in an airtight container in the fridge for up to 5 days or in the freezer for up to 1 month. Can be eaten directly from the freezer.
make it COCONUT-FREE:
Do not use coconut oil. Use heavy cream instead of coconut cream (if you can tolerate dairy). Omit the shredded coconut topping.
make it DAIRY-FREE:
Do not use ghee.
Per bar, made with coconut oil:
calories: 303 | calories from fat: 276 | total fat: 30.7 g | saturated fat: 14.8 g | cholesterol: 35 mg
sodium: 44 mg | carbs: 5.6 g | dietary fiber: 3.2 g | net carbs: 2.4 g | sugars: 1.9 g | protein: 2 g
FAT:
90%
CARBS:
7%
PROTEIN:
3%
N’OATMEAL BARS
DAIRY-FREE • EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
MAKES 16 bars (1 per serving)
PREP TIME: 25 minutes, plus 3 hours to chill
COOK TIME: —
Gone are the days when you mourned the loss of oats on your ketogenic diet. After making this recipe, you’ll realize just how versatile hulled hemp seeds (aka hemp hearts) are, and you’ll swap out oats for hemp seeds in all your favorite recipes! Hemp seeds have gained in popularity over the years; however, not all shops or countries will carry them. If you’re in one of those places, you can easily replace them with coarsely ground hulled sunflower seeds. The key is, when you grind the sunflower seeds, to pulse them only once or twice. They need to be broken up just a little, not a lot.
These bars are so good that I sometimes cut them larger, as shown, for a heartier snack.
1 cup (180 g) coconut oil
½ cup (95 g) erythritol, divided
2 cups (300 g) hulled hemp seeds
½ cup (50 g) unsweetened shredded coconut
⅓ cup (33 g) coconut flour
½ teaspoon vanilla extract
10 ounces (285 g) unsweetened baking chocolate, roughly chopped
½ cup (120 ml) full-fat coconut milk
1. Line a 9-inch (23-cm) square baking pan with parchment paper, draping it over all sides of the pan for easy lifting.
2. Place the coconut oil and half of the erythritol in a medium-sized saucepan and melt over medium heat, about 2 minutes. Continue to Step 3 if using confectioners’-style erythritol; if using granulated erythritol, continue to cook until the granules can no longer be felt on the back of the spoon.
3. Add the hulled hemp seeds, shredded coconut, coconut flour, and vanilla, stirring until coated. Set aside half of the mixture for the topping. Press the remaining half of the mixture into the prepared pan.
4. Transfer the pan with the base layer to the refrigerator for at least 10 minutes, until set.
5. Meanwhile, prepare the chocolate layer: Place the remaining erythritol, the baking chocolate, and coconut milk in a small saucepan over low heat. Stir frequently until melted and smooth.
6. Take the base out of the fridge and spoon the chocolate mixture over the base layer, spreading it evenly with a knife or the back of a spoon. If the base hasn’t totally set, a couple of hulled hemp seeds will lift up and mix in with the chocolate, so don’t rush it.
7. Crumble the reserved hemp seed mixture over the chocolate layer, pressing in gently. Cover and refrigerate for 2 to 3 hours or overnight.
8. Cut into 16 bars and enjoy!
STORE IT: Store in an airtight container in the fridge for up to 5 days or in the freezer for up to 1 month.
THAW IT: Set the bars on the counter for 10 to 15 minutes before enjoying.
Per bar:
calories: 311 | calories from fat: 267 | total fat: 29.7 g | saturated fat: 18.5 g | cholesterol: 0 mg
sodium: 16 mg | carbs: 9.5 g | dietary fiber: 5.2 g | net carbs: 4.3 g | sugars: 1.3 g | protein: 7.9 g
FAT:
80%
CARBS:
11%
PROTEIN:
9%
BLUEBERRY CRUMBLE WITH CREAM TOPPING
EGG-FREE • NIGHTSHADE-FREE • VEGETARIAN
OPTIONS: DAIRY-FREE • VEGAN
SERVES 6
PREP TIME: 5 minutes
COOK TIME: 25 minutes
As summer transitions into fall, blueberries go on sale, and we just can’t eat them fast enough! That was until I realized I could freeze them right in the clamshell and then vacuum-seal pounds and pounds of frozen blueberries for use during the winter months. I’m still carting around blueberries from last fall! If you practice this tactic (and you will, now that you know), you’ll make good use of t
his recipe.
18 ounces (510 g) fresh or frozen blueberries
1 cup (110 g) blanched almond flour
⅓ cup (70 g) coconut oil or ghee, room temperature
⅓ cup (65 g) erythritol
2 tablespoons coconut flour
1 teaspoon ground cinnamon
1 cup (250 g) coconut cream, or 1 cup (240 ml) full-fat coconut milk, for serving
1. Preheat the oven to 350°F (177°C).
2. Place the blueberries in an 8-inch (20-cm) square baking pan.
3. Place the almond flour, oil, erythritol, coconut flour, and cinnamon in a medium-sized bowl and mix with a fork until crumbly. Crumble over the top of the blueberries.