Keto5Ingredient_9781939754448.indb
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beer (I like Zevia's)
4 tablespoons heavy
(whipping) cream
1 teaspoon vanilla extract
6 ice cubes
Per Batch
Calories: 111; Total Fat: 11g;
Carbs: 5g; Net Carbs: 1g;
Fiber: 0g; Protein: 1g
Per Serving
Calories: 56; Total Fat: 6g;
Carbs: 3g; Net Carbs: 1g;
Fiber: 0g; Protein: 1g
DESSERTS & SWEET TREATS 145
ORANGE CREAM FLOAT
Orange is not a flavor you get to experience very often on the keto diet. That’s why I was so excited when I discovered Zevia’s Orange Soda made with stevia.
30-MINUTE
1. In a food processor (or blender), combine the orange soda,
ONE PAN
cream, vanilla, and ice.
NO COOK
VEGETARIAN
2. Blend well, pour into two tall glasses, and serve.
SERVES 2
INGREDIENT TIP If you're after a boozy orange cream treat,
PREP 5 minutes
add vanilla vodka to this mix.
1 can diet orange soda
(I like Zevia's)
4 tablespoons heavy
(whipping) cream
1 teaspoon vanilla extract
6 ice cubes
Per Batch
Calories: 111; Total Fat: 11g;
Carbs: 5g; Net Carbs: 1g;
Fiber: 0g; Protein: 1g
Per Serving
Calories: 56; Total Fat: 6g;
Carbs: 3g; Net Carbs: 1g;
Fiber: 0g; Protein: 1g
146 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
STRAWBERRY SHAKE
Just by looking at the recipe titles in this chapter, you have probably noticed that I love cheesecake. So why not a strawberry cheesecake−inspired shake? No baking or waiting for anything to set. Just whip it up—ready in minutes!
30-MINUTE
1. In a food processor (or blender), combine the heavy
ONE PAN
cream, cream cheese, sweetener, and vanilla. Mix on high
NO COOK
to fully combine.
VEGETARIAN
2. Add the strawberries and ice, and blend until smooth.
SERVES 2
PREP 10 minutes
3. Pour into two tall glasses and serve.
¾ cup heavy
(whipping) cream
INGREDIENT TIP A little swirl of whipped cream is always a nice
topping to any milkshake.
2 ounces cream cheese,
at room temperature
1 tablespoon Swerve
natural sweetener
¼ teaspoon vanilla extract
6 strawberries, sliced
6 ice cubes
Per Batch
Calories: 813; Total Fat: 83g;
Carbs: 25g; Net Carbs: 11g;
Fiber: 1g; Protein: 7g
Per Serving
Calories: 407; Total Fat: 42g;
Carbs: 13g; Net Carbs: 6g;
Fiber: 1g; Protein: 4g
DESSERTS & SWEET TREATS 147
“FROSTY” CHOCOLATE SHAKE
I cringe when I think about some of the things I used to eat prior to keto, but one treat I loved to indulge in was a Frosty at Wendy’s. Luckily for me, this copycat keto recipe gets really close to the real thing. For the coconut milk, I use part of a 13.5-ounce can of Trader Joe’s organic coconut milk, which I stir up after opening. I suggest chilling a medium metal mixing bowl and the hand-mixer beaters in the freezer while you prepare to make this recipe.
ONE PAN
1. Pour the cream into a medium cold metal bowl, and with
NO COOK
your hand mixer and cold beaters, beat the cream just until it
VEGETARIAN
forms peaks.
SERVES 2
2. Slowly pour in the coconut milk, and gently stir it into the
PREP 10 minutes,
cream. Add the sweetener, vanilla, and cocoa powder, and beat
plus 1 hour to chill
until fully combined.
¾ cup heavy
3.
(whipping) cream
Pour into two tall glasses, and chill in the freezer for 1 hour
4 ounces coconut milk
before serving. I usually stir the shakes twice during this time.
1 tablespoon Swerve
natural sweetener
INGREDIENT TIP Almond milk will work if you don’t have
¼ teaspoon vanilla extract
coconut milk.
2 tablespoons unsweetened
cocoa powder
Per Batch
Calories: 887; Total Fat: 93g;
Carbs: 29g; Net Carbs: 13g;
Fiber: 4g; Protein: 8g
Per Serving
Calories: 444; Total Fat: 47g;
Carbs: 15g; Net Carbs: 7g;
Fiber: 2g; Protein: 4g
148 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
STRAWBERRY CHEESECAKE MOUSSE
I love this super-easy dessert that any cheesecake-loving person will devour! It takes only 10 minutes to make and can easily be customized with different fruits.
ONE PAN
1. Break up the cream cheese block into smaller pieces and
NO COOK
distribute evenly in a food processor (or blender). Add the
VEGETARIAN
cream, sweetener, and vanilla.
SERVES 2
2. Mix together on high. I usually stop and stir twice and
PREP 10 minutes, plus
scrape down the sides of the bowl with a small rubber scraper
1 hour to chill
to make sure everything is mixed well.
4 ounces cream cheese,
3.
at room temperature
Add the strawberries to the food processor, and mix
1 tablespoon heavy
until combined.
(whipping) cream
4. Divide the strawberry cheesecake mixture between two
1 teaspoon Swerve
small dishes, and chill for 1 hour before serving.
natural sweetener or
1 drop liquid stevia
1 teaspoon vanilla extract
INGREDIENT TIP The heavy whipping cream helps thin out the
cream cheese a bit. If it still seems thick when you are mixing, mix
4 strawberries, sliced
in a little more cream.
(fresh or frozen)
Per Batch
VARIATIONS
Calories: 441; Total Fat: 42g;
• I often use blackberries instead of strawberries, about ¼ cup.
Carbs: 21g; Net Carbs: 8g;
Fiber: 1g; Protein: 7g
• At winter holidays, instead of strawberries, I love to add
3 ounces of pumpkin purée to this mixture along with
Per Serving
1 teaspoon of pumpkin pie spice.
Calories: 221; Total Fat: 21g;
Carbs: 11g; Net Carbs: 4g;
Fiber: 1g; Protein: 4g
DESSERTS & SWEET TREATS 149
LEMONADE FAT BOMB
Fat bombs are a keto thing. When I first started keto, I kept seeing these different fat bomb options, so I had to develop a couple of my own. This lemonade version is a favorite of my daughter's, who loves anything lemon. Let the ingredients sit on the counter for about 2 hours to come to room temperature before you start preparing this recipe. An important step to keep in mind for any fat bomb recipe.
NO COOK
1. Zest the lemon half with a very fine grater into a small
VEGETARIAN
bowl. Squeeze the juice from the lemon half into the bowl
SERVES 2
with the zest.
PREP 10 minutes,
2. In a medium bowl, combine the cream cheese and butter.
plus 2 hours to fre
eze
Add the sweetener, lemon zest and juice, and pink salt. Using
½ lemon
a hand mixer, beat until fully combined.
4 ounces cream cheese,
3. Spoon the mixture into the fat bomb molds. (I use small
at room temperature
silicone cupcake molds. If you don’t have molds, you can use
2 ounces butter, at
room temperature
cupcake paper liners that fit into the cups of a muffin tin.)
2 teaspoons Swerve
4. Freeze for at least 2 hours, unmold, and eat! Keep extras in
natural sweetener or
your freezer in a zip-top bag so you and your loved ones can
2 drops liquid stevia
have them anytime you are craving a sweet treat. They will
Pinch pink salt
keep in the freezer for up to 3 months.
Per Batch
Calories: 807; Total Fat: 85g;
COOKING TIP You can use an ice cube tray as a super-easy
Carbs: 15g; Net Carbs: 7g;
mold for making fat bombs.
Fiber: 1g; Protein: 8g
Per Serving
Calories: 404; Total Fat: 43g;
Carbs: 8g; Net Carbs: 4g;
Fiber: 1g; Protein: 4g
150 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
BERRY CHEESECAKE FAT BOMB
These fat bombs give you all the flavor of cheesecake in a small bite. I love the berries in this recipe. I use a combination of strawberries and blackberries, mash them together, and then fold them into the mixture. All ingredients should be room temperature for a fat bomb recipe—an important step for making successful fat bombs.
NO COOK
1. In a medium bowl, use a hand mixer to beat the cream
VEGETARIAN
cheese, butter, sweetener, and vanilla.
SERVES 2
2. In a small bowl, mash the berries thoroughly. Fold the
PREP 10 minutes, plus at
berries into the cream-cheese mixture using a rubber scraper.
least 2 hours to freeze
(If you put slices of berries in the cream-cheese mixture
4 ounces cream cheese,
without mashing them, they will freeze and have an off-
at room temperature
putting texture.)
4 tablespoons (½ stick)
butter, at room temperature
3. Spoon the cream-cheese mixture into fat bomb molds.
2 teaspoons Swerve
(I use small silicone cupcake molds, which I put in the cups
natural sweetener or
of a muffin tin. You can just use cupcake papers if you don’t
2 drops liquid stevia
have molds.)
1 teaspoon vanilla extract
4. Freeze for at least 2 hours, unmold them, and eat! Leftover
¼ cup berries, fresh
or frozen
fat bombs can be stored in the freezer in a zip-top bag for up to
3 months. It’s nice to have some in your freezer for when you
Per Batch
are craving a sweet treat.
Calories: 827; Total Fat: 85g;
Carbs: 17g; Net Carbs: 7g;
Fiber: 2g; Protein: 8g
COOKING TIP You can use an ice cube tray as an easy fat
bomb mold.
Per Serving
Calories: 414; Total Fat: 43g;
Carbs: 9g; Net Carbs: 4g;
Fiber: 1g; Protein: 4g
DESSERTS & SWEET TREATS 151
PEANUT BUTTER FAT BOMB
My daughter is a peanut-butter nut, so these fat bombs are an easy way to make her very
happy. You can mix these up before you make dinner, and they will be ready in time for dessert: quick and easy. All ingredients should be at room temperature; this is important for any fat bomb recipe.
VEGETARIAN
1. In a microwave-safe medium bowl, melt the butter, coconut
SERVES 2
oil, and peanut butter in the microwave on 50 percent power.
PREP 10 minutes, plus
Mix in the sweetener.
30 minutes to freeze
2. Pour the mixture into fat bomb molds. (I use small silicone
1 tablespoon butter,
cupcake molds.)
at room temperature
3. Freeze for 30 minutes, unmold them, and eat! Keep some
1 tablespoon coconut oil
extras in your freezer so you can eat them anytime you are
2 tablespoons all-natural
peanut butter or
craving a sweet treat.
almond butter
2 teaspoons Swerve
COOKING TIP You can use an ice cube tray as a fat bomb mold.
natural sweetener or
When the fat bombs have frozen, take them out of the ice tray,
2 drops liquid stevia
put in a zip-top bag, and store in the freezer for up to 3 months.
Per Batch
Calories: 391; Total Fat: 39g;
Carbs: 15g; Net Carbs: 5g;
Fiber: 2g; Protein: 6g
Per Serving
Calories: 196; Total Fat: 20g;
Carbs: 8g; Net Carbs: 3g;
Fiber: 1g; Protein: 3g
152 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CRUSTLESS CHEESECAKE BITES
Cheesecake is my favorite dessert. Fortunately, it is easy to make keto-friendly cheesecake!
These make perfect bite-size desserts for family dinners or for a take-along to a dinner party.
ONE PAN
1. Preheat the oven to 350°F.
VEGETARIAN
2. In a medium mixing bowl, use a hand mixer to beat the
SERVES 4
cream cheese, sour cream, eggs, sweetener, and vanilla until
PREP 10 minutes,
well mixed.
plus 3 hours to chill
COOK 30 minutes
3. Place silicone liners (or cupcake paper liners) in the cups
of a muffin tin.
4 ounces cream cheese,
at room temperature
4. Pour the cheesecake batter into the liners, and bake for
¼ cup sour cream
30 minutes.
2 large eggs
5. Refrigerate until completely cooled before serving, about
⅓ cup Swerve natural
3 hours. Store extra cheesecake bites in a zip-top bag in the
sweetener
freezer for up to 3 months.
¼ teaspoon vanilla extract
Per Batch
INGREDIENT TIP I find it much easier to mix the cream cheese
Calories: 677; Total Fat: 60g;
when you allow it to come to room temperature.
Carbs: 71g; Net Carbs: 7g;
Fiber: 0g; Protein: 20g
VARIATIONS
Per Serving
• Add lemon zest for a delicious burst of flavor.
Calories: 169; Total Fat: 15g;
Carbs: 18g; Net Carbs: 2g;
• For a keto-friendly version of key lime cheesecake, add
Fiber: 0g; Protein: 5g
½ teaspoon of sugar-free lime Jello mix and ½ teaspoon
of freshly squeezed lime juice to this recipe.
DESSERTS & SWEET TREATS 153
PUMPKIN CRUSTLESS CHEESECAKE BITES
These bites have classic cheesecake flavor with a pumpkin twist. Perfect for fall, when you’re craving all things pumpkin. But equally delicious any time of the year.
VEGETARIAN
1. Preheat the oven to 350°F.
SERVES 4
2. In a medium mixing bowl, use a hand mixer to mix the
PREP 10 minutes,
pumpkin purée, cream cheese, eggs, sweetener, and pumpkin
plus 3 hours to chill
pie spice until thoroughly combined.
3. Place silicone liners (or cupcake paper liners) into the cups
4 ounces pumpkin purée
of a muffin tin.
4 ounces cream cheese,
at room temperature
4. Pour the batter into the liners, and bake for 30 minutes.
2 large eggs
5. Refrigerate until completely cooled before serving, about
⅓ cup Swerve natural
3 hours. Put leftover cheesecake bites in a zip-top plastic bag
sweetener
and store in the freezer for up to 3 months.
2 teaspoons
pumpkin pie spice
INGREDIENT TIP You’ll want to use pure pumpkin for this recipe,
Per Batch
not pumpkin pie mix, which has added sugar.
Calories: 622; Total Fat: 49g;
Carbs: 82g; Net Carbs: 15g;
Fiber: 3g; Protein: 21g
Per Serving
Calories: 156; Total Fat: 12g;
Carbs: 21g; Net Carbs: 4g;
Fiber: 1g; Protein: 5g
154 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
BERRY-PECAN MASCARPONE BOWL
A lot of people enjoy this dish for breakfast, but with cottage cheese. I tried it one night with mascarpone with a touch of sweetener and loved it; it felt like a real dessert. Then I added in a small handful of keto-friendly chocolate chips, and I was in dessert heaven.
30-MINUTE
1. Divide the pecans between two dessert bowls.
ONE PAN
NO COOK
2. In a small bowl, mix the sweetener into the mascarpone
VEGETARIAN
cheese. Top the nuts with a dollop of the sweetened
mascarpone.
SERVES 2
PREP 5 minutes
3. Sprinkle in the chocolate chips, top each dish with the
strawberries, and serve.
1 cup chopped pecans
1 teaspoon Swerve
natural sweetener or
SUBSTITUTION TIP You could also use ricotta cheese instead
1 drop liquid stevia
of mascarpone.
¼ cup mascarpone
30 Lily’s
dark-chocolate chips
6 strawberries, sliced
Per Batch
Calories: 923; Total Fat: 93g;
Carbs: 30g; Net Carbs: 11g;
Fiber: 14g; Protein: 12g
Per Serving
Calories: 462; Total Fat: 47g;
Carbs: 15g; Net Carbs: 6g;
Fiber: 7g; Protein: 6g
DESSERTS & SWEET TREATS 155
PEANUT BUTTER COOKIES
If you like peanut butter, you will love these cookies. They are very simple, using just three ingredients. Maybe it is my keto taste buds, but to me these cookies taste just like the full-sugar version!
30-MINUTE
1. Preheat the oven to 350°F. Line a baking sheet with a
VEGETARIAN
silicone baking mat or parchment paper.
Makes 15 cookies
2. In a medium bowl, use a hand mixer to mix together the