[2017] Ketogenic Diet Cookbook
Page 32
Nutrition: Calories - 450, Fat - 34, Fiber - 7, Carbs - 10, Protein - 20
Sweet Buns
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 8
Ingredients:
½ cup coconut flour
⅓ cup psyllium husks
2 tablespoons swerve
1 teaspoon baking powder
A pinch of salt
½ teaspoon ground cinnamon
½ teaspoon ground cloves
4 eggs
Chocolate chips, unsweetened
1 cup hot water
Directions:
In a bowl, mix the flour with psyllium husks, swerve, baking powder, salt, cinnamon, cloves, and chocolate chips, and stir well. Add the water and egg, stir well until you obtain a dough, shape 8 buns, and arrange them on a lined baking sheet. Place in an oven at 350ºF, and bake for 30 minutes, let cool briefly, and serve.
Nutrition: Calories - 100, Fat - 3, Fiber - 3, Carbs - 6, Protein - 6
Lemon Custard
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1⅓ pint almond milk
4 tablespoons lemon zest
4 eggs
5 tablespoons swerve
2 tablespoons lemon juice
Directions:
In a bowl, mix the eggs with the milk and swerve, and stir well. Add the lemon zest and lemon juice, whisk, pour into ramekins, and place them into a baking dish with some water on the bottom. Bake in the oven at 360ºF for 30 minutes. Let the custard to cool down before serving.
Nutrition: Calories - 120, Fat - 6, Fiber - 2, Carbs - 5, Protein - 7
Chocolate Ganache
Preparation time: 1 minute
Cooking time: 5 minutes
Servings: 6
Ingredients:
½ cup heavy cream
4 ounces dark chocolate, unsweetened, and chopped
Directions:
Put the cream into a pan and heat up over medium heat. Take off the heat when it begins to simmer, add the chocolate pieces, and stir until it melts. Serve cold as a dessert or use it as a topping for a keto cake.
Nutrition: Calories - 78, Fat - 1, Fiber - 1, Carbs - 2, Protein - 0
Mixed Berries and Cream
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
3 tablespoons cocoa powder
14 ounces heavy cream
1 cup blackberries
1 cup raspberries
2 tablespoons stevia
Coconut chips
Directions:
In a bowl, whisk the cocoa powder with the stevia and heavy cream. Divide some of this mixture into dessert bowls, add the blackberries, raspberries, and coconut chips, then spread another layer of cream, and top with berries, and chips. Serve cold.
Nutrition: Calories - 245, Fat - 34, Fiber - 2, Carbs - 6, Protein - 2
Coconut Ice Cream
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 mango, sliced
14 ounces coconut cream, frozen
Directions:
In a food processor, mix the mango with the cream and pulse well. Divide into bowls and serve.
Nutrition: Calories - 150, Fat - 12, Fiber - 2, Carbs - 6, Protein - 1
Macaroons
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 20
Ingredients:
2 tablespoons stevia
4 egg whites
2 cup coconut, shredded
1 teaspoon vanilla extract
Directions:
In a bowl, mix the egg whites with stevia and beat using a mixer. Add the coconut and vanilla extract and stir. Roll this mixture into small balls and place them on a lined baking sheet. Place in an oven at 350ºF and bake for 10 minutes. Cool and serve.
Nutrition: Calories - 55, Fat - 6, Fiber - 1, Carbs - 2, Protein - 1
Lime Cheesecake
Preparation time: 10 minutes
Cooking time: 2 minutes
Servings: 10
Ingredients:
2 tablespoons butter, melted
2 teaspoons granulated stevia
4 ounces almond meal
¼ cup coconut, unsweetened, and shredded
For the filling:
1 pound cream cheese
Zest from 1 lime
Juice from 1 lime
2 sachets sugar-free lime jelly
2 cup hot water
Directions:
Heat up a small pan over medium heat, add the butter, and stir until it melts. In a bowl, mix the coconut with the almond meal, butter, and stevia, and stir well. Press this on the bottom of a round pan, and place it in the refrigerator. Put hot water in a bowl, add the jelly sachets, and stir until it dissolves. Put the cream cheese in a bowl, add the jelly, and stir well. Add the lime juice, and lime zest and blend using a mixer. Pour this over the base, spread, and keep the cheesecake in the refrigerator until you serve it.
Nutrition: Calories - 300, Fat - 23, Fiber - 2, Carbs - 5, Protein - 7
Coconut and Strawberries
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1¾ cups coconut cream
2 teaspoons granulated stevia
1 cup strawberries
Directions:
Put the coconut cream in a bowl, add the stevia, and stir well using an immersion blender. Add the strawberries, fold them gently into the mixture, divide dessert into glasses, and serve them cold.
Nutrition: Calories - 245, Fat - 24, Fiber - 1, Carbs - 5, Protein - 4
Caramel Custard
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 2
Ingredients:
1½ teaspoons caramel extract
1 cup water
2 ounces cream cheese
2 eggs
1½ tablespoons swerve
For the caramel sauce:
2 tablespoons swerve
2 tablespoons butter
¼ teaspoon caramel extract
Directions:
In a blender, mix the cream cheese with the water, 1½ tablespoons swerve, 1½ teaspoons caramel extract, and eggs, and blend well. Pour this into 2 greased ramekins, place in an oven at 350ºF and bake for 30 minutes. Put the butter in a pot and heat up over medium heat. Add ¼ teaspoon caramel extract and 2 tablespoons swerve, stir well, and cook until everything melts. Pour this over caramel custard, let cool, and serve.
Nutrition: Calories - 254, Fat - 24, Fiber - 1, Carbs - 2, Protein - 8
Cookie Dough Balls
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 10
Ingredients:
½ cup almond butter
3 tablespoons coconut flour
3 tablespoons coconut milk
1 teaspoon ground cinnamon, powder
3 tablespoons coconut sugar
15 drops stevia
A pinch of salt
1 teaspoon vanilla extract
For the topping:
1½ teaspoon ground cinnamon
3 tablespoons granulated swerve
Directions:
In a bowl, mix the almond butter with 1 teaspoon ground cinnamon, coconut flour, coconut milk, coconut sugar, vanilla extract, stevia, and a pinch of salt, and stir well. Shape balls out of this mixture. In another bowl, mix 1½ teaspoon cinnamon with the swerve, and stir well. Roll the balls in cinnamon mixture and keep them in the refrigerator until you serve.
Nutrition: Calories - 89, Fat - 1, Fiber - 2, Carbs - 4, Protein - 2
Ricotta Mousse
Preparation time: 2
hours and 10 minutes
Cooking time: 0 minutes
Servings: 10
Ingredients:
½ cup hot coffee
2 cups ricotta cheese
2, and ½ teaspoons gelatin
1½ teaspoon vanilla extract
1 teaspoon espresso powder
1 teaspoon stevia
A pinch of salt
1 cup whipping cream
Directions:
In a bowl, mix the coffee with the gelatin, stir well, and set aside until coffee is cold. In a bowl, mix the espresso, stevia, salt, vanilla extract, and ricotta, and stir using a mixer. Add the coffee mixture, and stir well. Add the whipping cream and blend mixture again. Divide into dessert bowls and serve after chilling in the refrigerator for 2 hours.
Nutrition: Calories - 160, Fat - 13, Fiber - 0, Carbs - 2, Protein - 7
Coconut Granola
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
1 cup coconut, unsweetened, and shredded
1 cup almonds, and pecans, chopped
2 tablespoons stevia
½ cup pumpkin seeds
½ cup sunflower seeds
2 tablespoons coconut oil
1 teaspoon ground nutmeg
1 teaspoon apple pie spice mix
Directions:
In a bowl, mix the almonds, pecans, pumpkin seeds, sunflower seeds, coconut, nutmeg, and apple pie spice mix, and stir well. Heat up a pan with the coconut oil over medium heat, add the stevia, and stir until combined. Pour this over the nuts and coconut mixture and stir well. Spread this on a lined baking sheet, place in an oven at 300ºF, and bake for 30 minutes. Let the granola cool, then cut and serve.
Nutrition: Calories - 120, Fat - 2, Fiber - 2, Carbs - 4, Protein - 7
Peanut Butter and Chia Pudding
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
½ cup chia seeds
2 cups almond milk, unsweetened
1½ teaspoon vanilla extract
¼ cup peanut butter, unsweetened
1 teaspoon stevia
A pinch of salt
Directions:
In a bowl, mix the milk with the chia seeds, peanut butter, vanilla extract, stevia, and pinch of salt, and stir well. Let the this pudding aside for 5 minutes, stir it again, divide into dessert glasses, and leave in the refrigerator for 10 minutes before serving.
Nutrition: Calories - 120, Fat - 1, Fiber - 2, Carbs - 4, Protein - 2
Pumpkin Custard
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 6
Ingredients:
1 tablespoon gelatin
¼ cup warm water
14 ounces canned coconut milk
14 ounces canned pumpkin puree
A pinch of salt
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1 teaspoon pumpkin pie spice
8 scoops stevia
3 tablespoons erythritol
Directions:
In a pot, mix the pumpkin puree with the coconut milk, a pinch of salt, vanilla extract, cinnamon, stevia, erythritol, and pumpkin pie spice, stir well, and heat up for a couple of minutes. In a bowl, mix the gelatin, and water, and stir. Combine the 2 mixtures, stir well, divide the custard into ramekins, and set aside to cool down. Keep in the refrigerator until ready to serve.
Nutrition: Calories - 200, Fat - 2, Fiber - 1, Carbs - 3, Protein - 5
No-bake Cookies
Preparation time: 40 minutes
Cooking time: 2 minutes
Servings: 4
Ingredients:
1 cup swerve
¼ cup coconut milk
¼ cup coconut oil
2 tablespoons cocoa powder
1¾ cup coconut, shredded
½ teaspoon vanilla extract
A pinch of salt
¾ cup almond butter
Directions:
Heat up a pan with the oil over medium-high heat, add the milk, cocoa powder, and swerve, stir well for about 2 minutes, and take off the heat. Add the vanilla extract, a pinch of salt, coconut, and almond butter, and stir well. Place spoonful of this mixture on a lined baking sheet, keep in the refrigerator for 30 minutes, and then serve them.
Nutrition: Calories - 150, Fat - 2, Fiber - 1, Carbs - 3, Protein - 6
Butter Delight
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 16
Ingredients:
4 ounces coconut butter
4 ounces cocoa butter
¼ cup swerve
½ cup peanut butter
4 ounces dark chocolate, sugar free
½ teaspoon vanilla extract
⅛ teaspoon xanthan gum
Directions:
Put the coconut butter, cocoa butter, peanut butter, and swerve in a pan, and heat up over medium heat. Stir until combined, and then mix with the xanthan gum and vanilla extract. Stir well, pour into a lined baking sheet, and spread in a pan. Keep this in the refrigerator for 10 minutes. Heat up a pot with water over medium-high heat and bring to a simmer. Add a bowl on top of the pan, and add chocolate to the bowl. Stir until it melts and drizzle this over the butter mixture. Keep in the refrigerator until everything is firm, cut into 16 pieces, and serve.
Nutrition: Calories - 176, Fat - 15, Fiber - 2, Carbs - 5, Protein - 3
Marshmallows
Preparation time: 10 minutes
Cooking time: 3 minutes
Servings: 6
Ingredients:
2 tablespoons gelatin
12 scoops stevia
½ cup cold water
½ cup hot water
2 teaspoons vanilla extract
¾ cup erythritol
Directions:
In a bowl, mix the gelatin with the cold water, stir, and set aside for 5 minutes. Put the hot water in a pan, add the erythritol and stevia, and stir well. Combine this with the gelatin mixture, add the vanilla extract, and stir well. Beat using a mixer and pour into a baking pan. Set aside in the refrigerator until it sets, then cut into pieces, and serve.
Nutrition: Calories - 140, Fat - 2, Fiber - 1, Carbs - 2, Protein - 4
Tiramisu Pudding
Preparation time: 2 hours and 10 minutes
Cooking time: 0 minutes
Servings: 1
Ingredients:
8 ounces cream cheese
16 ounces cottage cheese
2 tablespoons cocoa powder
1 teaspoon instant coffee
4 tablespoons almond milk
1½ cup sucralose
Directions:
In a food processor, mix the cottage cheese with the cream cheese, cocoa powder, and coffee, and blend well. Add the sucralose and almond milk, blend again, and divide into dessert cups. Keep in the refrigerator until you are ready to serve.
Nutrition: Calories - 200, Fat - 2, Fiber - 2, Carbs - 5, Protein - 5
Summer Smoothie
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
½ cup coconut milk
1½ cup avocado, pitted and peeled
2 tablespoons green tea powder
2 teaspoons lime zest
1 tablespoon coconut sugar
1 mango sliced thin, for serving
Directions:
In a smoothie maker, combine the milk with the avocado, green tea powder, and lime zest, and pulse well. Add the sugar, blend well, divide into 2 glasses, and serve with mango slices on top.
Nutrition: Calories - 87, Fat - 5, Fiber - 3, Carbs - 6, Protein - 8
Lemon Sorbet
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 4
4 cups ice
Stevia, to taste
1 lemon, peeled, and chopped
Directions:
In a blender, mix the lemon piece with the stevia and ice, and blend until everything is combined. Divide into glasses and serve cold.
Nutrition: Calories - 67, Fat - 0, Fiber - 0, Carbs - 1, Protein - 1
Raspberry Ice Pops
Preparation time: 2 hours
Cooking time: 10 minutes
Servings: 4