Tag: Keto

Keto Ginger Blueberry Bars

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Keto Ginger Blueberry Bars

This bar is naturally sweet with a delicious texture. I was able to use half as much sweetener. Yes this bar is higher on the carb/sugar side because of the blueberries of course. I'd say this is how you get a handful of your berries in a day. Your family and kids will love them. Enjoy!
Servings: 12 Bars
Calories: 337kcal

Ingredients

For The Dry Ingredients

Wet Ingredients

Instructions

For The Dry Ingredients

  • Add fresh peeled ginger to your Ninja and pulse until finely chopped. Next add walnuts to the ginger and pulse until walnuts are broken up.
  • Add remaining dry ingredients to the ginger walnut mix in a bowl and set aside.
  • Mix the dry ingredients together before adding the wet ingredients.
  • In a small pot over low heat add the cocoa butter and coconut butter. Stir until melted. It's important that the oil is hot going into the bowl so that it all incorporates well. The mix should get a dough-like ball by the end.
  • Flatten out the dough ball with a spoon into a glass baking dish. Save some almonds for the topping because it's pretty. Almonds stick on top beautifully, you just need to use the spoon to smooth them over.
  • Put in freezer for 15 minutes or put in fridge for 30 minutes before cutting into them.

Notes

I keep these sweet treats in the fridge and take them out five minutes before I know I’m going to eat them. 

Nutrition

Serving: 1Bar | Calories: 337kcal | Carbohydrates: 15g | Protein: 8g | Fat: 27g | Saturated Fat: 16g | Fiber: 5g | Sugar: 8g

    Keto Coffee Chocolate Bars

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    keto chocolate coffee bars
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    Keto Coffee Chocolate Bars

    What's not to love when you've got chocolate and coffee mixed with high quality fat plus a great amount of protein. The texture is smooth yet it has a delicious crunch. Not too sweet and perfect if you love chocolate. These bars are very satisfying. This recipe will make 12 bars each with 8.5 grams of protein.
    Course: Dessert
    Cuisine: American
    Keyword: Keto, Low Carb and Paleo
    Servings: 12 Bars
    Calories: 392.4kcal

    Equipment

    • Brownie Pan
    • Ninja Blender

    Ingredients

    The Bars

    The Top

    Instructions

    For The Bars

    • In a Ninja blender add pecans, almonds and blend. Put them in the bowl.
    • Add coffee beans to the Ninja and blend. Put the ground coffee in the bowl.
    • Do not blend the pumpkin seeds! Those are good whole. Just add those in the bowl.
    • Add the rest of your dry ingredients, allulose, inulin, vanilla, cocoa powder and salt. Mix with a spoon and set aside.
    • Grab a small pot and over medium heat add COCOA butter and COCONUT butter. These are not the same thing! Once melted, add the dry ingredients and mix with a spoon until a mush ball forms.
    • Get your smaller size brownie pan and dump the mush ball in. Flatten with your spoon and put in freezer for 15-20 minutes.

    Chocolate Top

    • Add the Lily's chocolate and butter to a small pan and melt before drizzling over the bars. If you don't have Lily's. You can take chunks (about 1/2 a bar) of unsweetened chocolate and add 1/4 cup VitaFiber syrup. This is delicious too!

    Notes

    It is 102 grams of protein for the whole batch. That’s 8.5 grams for each bar! I keep these sweet treats in the fridge and take them out five minutes before I know I’m going to eat them. 

    Nutrition

    Serving: 1Bar | Calories: 392.4kcal | Carbohydrates: 12.6g | Protein: 8.5g | Fat: 33.8g | Saturated Fat: 19.3g | Fiber: 7.3g | Sugar: 2.5g
    Keto Cauli Mac

    Ketopig’s Cauliflower Mac and Cheese

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    Keto Cauli Mac
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    Ketopig's Cauliflower Mac and Cheese

    Prep Time15 mins
    Cook Time10 mins
    Total Time25 mins
    Course: Main Course, Side Dish
    Cuisine: American
    Keyword: Keto, Low Carb and Paleo
    Author: Ketopig

    Ingredients

    What You Need

    Instructions

    Turn oven tempter to 350 degrees F.

    • Clean and cut the florets. Steam the florets for 10 minutes over medium heat or until soft. 
    • To make sauce pour the heavy cream in a heavy bottom pot. Add the cream cheese, mustard powder, smoked paprika, garlic, white pepper and whisk. 
    • Add the 1 cup of cheddar to the cheese sauce and mix until melted. 
    • Remove the florets from the heat and put in a baking dish. Pour the cheese sauce over the florets.
    • Sprinkle on the smoked paprika, 1/2 cup shredded cheddar cheese, 1/4 cup parmesan cheese and bacon. Save the green onions until after you take out of the oven.
    • Bake in the oven for 10 minutes.

    Notes

    I prefer to steam the florets because it's the easiest and fastest way to have dinner on the table in less than thirty minutes. The cauliflower holds water if you boil it. I have also baked it before adding the cheese sauce and it seems like a lot of unnecessary work and time.
    I like using the mustard powder because it compliments the cheese sauce without the vinegar from regular bottled mustard. 
    Depending on what kind of cheese you use you may or may not need the arrowroot powder. For example the pre-shredded cheese has thickeners in it to keep it from sticking together, you won't need the arrowroot but if you're like me and you shred your own quality grass fed cheese you may want that tsp of arrowroot powder. I've made it without just to see and it's not as thick. It really isn't something to worry about if you don't have arrowroot handy. 
    I also tried mascarpone cheese in this recipe instead of cream cheese and it was so delicious creamy and rich.  

     

    • Keto Cauli Mac
    • Keto Cauli mac
    • Keto Cauli Mac
    • Keto Cauli Mac
    • Keto Cauli Mac
    • Keto Cauli Mac
    • Keto Cauli Mac
    • Keto Cauli Mac
    Keto Cauli Mac
    Keto meat loaf

    Keto Pig’s Meat Loaf

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    I love a good meat loaf. Ever since starting keto, I have been able to enjoy more of what meat loaf has to offer, like all that delicious grass fed meat! However, when you normally make meat loaf you use a ton of bread crumbs to give it that tender texture. I’m so excited to share my low carb, grain-free recipe with all of you. This moist meat loaf that is full of flavor will make your mouth water and having your whole family going back for seconds. 

    Keto meat loaf
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    KetoPig's Meat Loaf

    Prep Time10 mins
    Cook Time1 hr
    Total Time1 hr 10 mins
    Course: Main Course
    Cuisine: American
    Keyword: Keto, Low Carb and Paleo
    Servings: 12
    Author: KetoPig

    Ingredients

    What you need for the bread crumbs

    What you need for the meat

    Instructions

    • Preheat oven to 400 F. 
    • Combine all the dry ingredients in a bowl and set aside.
    • In another bowl add the eggs, worcestershire and mustard. Blend thoroughly with a fork.
    • Add the meat to the egg mixture and with a spoon mash it together.
    • Add the dry ingredients and mix until combined
    • Press the mixture firmly into a regular size loaf pan, then place in the oven to bake for xxx minutes.

    Notes

    I use a 5 X 10 Inch bread loaf pan to bake this in. 

     

    • Keto meat loaf
    • Keto meat loaf
    • Keto meat loaf
    • Keto meat loaf
    • Keto meat loaf
    • Keto meat loaf
    • Keto meat loaf
    • Keto meat loaf
    Keto meat loaf

    Keto Butter Cups

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    Keto Butter Cups

    These are the perfect treat for your loved ones on Valentine's Day or any other day that is special to you! Surprise your friends and family with these easy, fast and delicious low carb treats. 
    Prep Time20 mins
    Total Time20 mins
    Course: Dessert
    Cuisine: American
    Keyword: Keto, Low Carb and Paleo
    Servings: 24
    Author: KetoPig

    Ingredients

    Instructions

    • Melt the chocolate and coconut oil in a pot on low heat. 
    • In a separate bowl add in almond butter, vanilla, vitafiber, monkfruit sweetener, butter and salt. 
    • Combine throughly and you may want to heat 30 sec in microwave if you had your almond butter stored in the fridge. Set this aside and prepare your mini cups.
    • Take the melted chocolate and fill all the cups less then half way about a quarter full. Put in the freezer for about ten minutes.
    • Take the filling and fill to about 3/4's, leaving just enough room for the top layer of chocolate. There is more then enough butter filling to fill 24 cups so be generous. 
    • Then add the rest of the melted chocolate to each cup and replace in freezer for about 10 minutes. 
    • Store them in the fridge or room temperature if you like them a bit softer.   
     
    Coconut cluster

    Keto Coconut Clusters

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    If you’ve ever seen coconut clusters at the store I’m sure you’ve picked up the bag only to find out that you can’t have them. All that sugar and honey is a no-go for keto or low carb. I remember seeing these and immediately thinking I’m sure I can’t have them because most companies add sugar in some form (sometimes in multiple forms!) to everything but ultimately I was excited to think just how easy to would be to make them myself.  

    With very few ingredients this keto friendly recipe is a breeze to make! It is perfect for a sweet treat, and what a treat they are for the tummy too! Getting through the holidays with keto and VitaFiber as my secret weapon has helped me more than I ever expected. I am starting off the new year with a bang and ready for success… I’m thankful for everything I’ve learned and happy to share it with all of you!

    Keto Cluster
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    Keto Coconut Clusters

    Prep Time10 mins
    Cook Time5 mins
    Total Time15 mins
    Course: Snack
    Cuisine: American
    Keyword: Keto, Low Carb and Paleo

    Ingredients

    Instructions

    • In your toaster oven or in the oven, lightly toast the coconut flakes, being careful not to burn them. 
    • I used the toaster oven but if you want a more accurate toast then cook the coconut in a pan over medium heat continually stirring until lightly brown. 
    • In a bowl add the seeds, cinnamon, vanilla and monkfruit sweetener. Stir until combined. 
    • Take the warm coconut flakes and add them to the seed mix. 
    • Drizzle the VitaFiber into the mix. It helps the VitaFiber spread evenly if the coconut flakes are still warm. 
    • After you have combined everything throughly, lay out on a piece of parchment paper to dry out, using a spatula to compress into a shallow loaf shape.
    • After a few hours of drying time, gently break the loaf into cluster snack sized pieces to enjoy!
     
    • Keto Cluster
    Keto Cluster
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    Keto Cluster
    Keto Cluster

    Keto Pfeffernüsse

    tasty 5 Comments

    Have you ever had a Pfeffernüsse? As a special request from my husband, this was my first time making them… And wow, let me just say these are fantastic! They have a lot more zing than gingerbread, making them a bit more of an “adult” cookie that goes great with coffee or something stronger.

    Try them out and let me know what you think in the comments below!

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    Keto Pfeffernüsse

    This low carb keto cookie is soft and spicy delicious. A German cookie with a healthy twist.
    Prep Time10 mins
    Cook Time15 mins
    Total Time25 mins
    Course: Dessert
    Servings: 30 30
    Author: Ketopig

    Ingredients

    Instructions

    • If your cookie dough is ready, preheat oven to 350F. 
    • In a bowl add the dry ingredients and mix. 
    • In a sauce pan add the Vitafiber, butter and melt over low heat while stirring continuously. Remove from heat add in the anise and eggs and mix well before adding that into the dry ingredients. Wrap and place in the fridge for two or more hours. 
    • Wrap and place in the fridge for two or more hours.
    • Roll into 1 and 1/2 inch sized balls and place on a baking sheet, flattening slightly if desired. Bake time is 15 minutes for all 30 cookies. 
    • Allow to cool for 20 minutes, then frost or drizzle with chocolate glaze.
     
    • Pffernusse Wet Ingredients
    Pfeffernüsse Dough

    Keto Hot Fudge

    tasty 4 Comments

    If you are deciding to indulge in something sweet and chocolatey, why not have it be hot fudge! This is a keto-style hot fudge that is simply the best topping for your low carb ice cream or added to brownies and cakes for the ultimate indulgence!

    This is real hot fudge, not chocolate syrup lameness like many other recipes claiming to be your secret low carb chocolate treat. Do not be fooled by weak imitations… Trust the pig!

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    Keto Hot Fudge

    Ingredients

    Instructions

    • First melt your chocolate chips in a small pot or in the microwave. A stove-top with a double-boiler is the safest way to not burn the chocolate, but you can do it directly over low heat or with the microwave if you are careful and stir frequently. Once the chips are melted, add the cocoa powder, mix well and set aside.
    • Warm sweetener, vita fiber, heavy cream, and 1/3 cup of water in a medium  heavy-bottomed pot over low heat without stirring until sugar dissolves. Increase heat to medium high, stirring frequently. It will bubble up once it get’s really hot and that’s exactly what you want! Let it bubble for about 4-5 minutes, stirring it constantly so as not to burn.
    • Turn off heat and whisk in the salted butter, vanilla and melted chocolate. It will look messy at first but will come together beautiful and creamy but thick like real fudge should be. I would not keep this in the fridge, or you’ll be getting your hammer out just to get some. It keeps beautifully on the counter and is much easier to get into…   🙂

    Notes

    Try on top of Keto Ice Cream.

    Keto Chocolate Mousse

    tasty 2 Comments

    This is a one bowl easy to whip up keto chocolate mousse recipe. I love it when I accidentally make something and it comes out amazing!  All of the ingredients I used are lactose free and from pasture raised, grass fed cows.

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    Keto Chocolate Mousse

    Ingredients

    Instructions

    • In a bowl add heavy cream and whip it up until forms soft peaks. Add all of the other ingredients and whip up until forms soft peaks. That's how easy it is to whip up! Also a big bonus with this recipe is it wont turn to sludge after a day! It's always been eaten here within three days or so, but every time I went to scoop it out it was like a fluffy ice cream that held it's shape.

    Notes

    Enjoy and pig out keto style!

    Vegan Keto Cream Cookie Cupcake

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    I made this recipe for a friend and I was honestly skeptical but to my surprise it was so much better then what I excepted! This vegan keto cream cookie cupcake recipe is so easy to make and is high in monounsaturated fats. It is so creamy with an ice cream-like texture and a pastry cookie crust. You wouldn’t expect this delicious sweet treat to also be a vegan one!

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    Vegan Keto Cream Cookie Cupcake

    Ingredients

    For The Cookie Crust

    For The Filling

    Instructions

    • Pre-heat oven to 350F. In a bowl add almond meal, coconut flour, sweetener, cinnamon and other spices and mix it until well incorporated. Heat the butter and oil in microwave on 15 second intervals stirring in between making sure to not burn it. Cacao butter is hard at room tempter and doesn’t melt easily so making sure to finely chop it before trying to heat it will help. Patience grasshopper.
    • The crust will bake for 10-15 minutes or until edges are golden brown and make sure to let it cool before putting the cream filling on top.
    • Put the nuts in a food processor/ninja with the nut milk and blend until smooth. Next add 1 scoop of protein powder and continue to blend, scraping the sides as you go. Place in freezer.
    • In a new bowl, start whipping the coconut cream that has been separated from the water. Add in the powdered sweetener and vanilla. Once you have all that whipped up, add the macadamia nut mix to the cream and whip it all up together. I did sprinkle in some extra cinnamon at this step because I love cinnamon.
    • For the last step, spoon the cream filling on top of the cookie crusts and put in the freezer. Wait approximately one hour for the filling to set firmly. This recipe made 12 cupcake treats.

    Glycemic Index And Carb Intake

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    I wanted to make a post about this subject and what I have found to be very interesting and extremely important, whether your new to keto or not. It is good to understand what glycemic index means, so that when you make a choice on what to eat, you will have a better understanding on how your body is responding.

    A food can be very low carb but have a high glycemic index which defeats the purpose of low carb. It’s confusing I know, but don’t get discouraged.

    For example:

    Vitafiber is very low carb. It has 1.5 carbs in 1 tsp, which sounds great! Truvia is 4 carbs in 1 tsp. It seems like you would choose Vitafiber as a sweetener everytime over Truvia if all you are doing is counting carbs.

    However, the glycemic index for Truvia is 1 and the glycemic index of Vitafiber is 35!

    That is a huge difference in numbers! If you account for the glycemic index and not just carbs you will be more successful in doing keto. If something is hindering your success with this diet, this could be the problem.

    Resistant starches is another topic you need to understand to make good diet decisions. Don’t let others confuse you with what you already know to be true about carbohydrate intake and insulin resistance.

    Example:

    Say I decide to eat a bunch of green bananas or cooked then cooled rice. I have to count those carbohydrates in my limit of 20-30 grams of carbs a day. It is 26 grams of carbs for just 1/2 cup of rice and 27 grams in 1 banana. That’s basically my carb intake for the day!

    I don’t hold back from giving myself treats, but if I ate the 1/2 cup of rice or green banana that would become my treat for the day. I don’t know about you but a green banana doesn’t sound appetizing.

    Here is a video of a doctor explaining this in detail and I agree with most of what he is saying but knowing what I know about my insulin, I will get the resistant starches/fiber from other sources to make up for not eating raw potatoes, cold rice or green bananas.

    P.S I did find out that a green banana has a lower glycemic index than a ripe banana. Dr. Berg explains, decide for yourself what’s best!

    Find out what your body needs and listen to what your body is telling you.

     

     

    Why Your Body Loves Keto

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    Much more than weight loss

    I want to start off by saying the reason why I started keto was for weight loss, not only was I a skeptic but I thought, I have tried everything else why not try something that I would actually enjoy since that men’t I could eat more fat glorious fat. I have put my body through such torment of low fat and low carb which is not sustainable, you end up giving in to your cravings and at some point over eat. Sugar/carbohydrates raises insulin and not only that but it’s keeps you in a vicious circle of being hungry, starving, bloated and stuffed and than starving again.

    I am 30 years old and very active and I like hiking in the winters cause let’s face it, it’s to hot here in AZ during the summer. I would do work out videos and count calories and yet I was still gaining weight. I thought to myself, why?! This is not right and it can’t be because I’m getting older. After I hit 25 years I started putting on the weight, I no longer could eat like I used to. My journey started around that time and I did some crazy things thinking it’s what I needed to do and nothing worked. Every pound I lost I gained back plus more every year.

    I stumbled my way into the ketogenic diet. I’m forever grateful and so thankful that I am on a mission to help those who don’t know about insulin. I want to point you in the right direction. Once you know about insulin and glucagon and what the two hormones do in your body, it will forever change the way you think about food. Everyones body is different and processes food or chemicals differently. A ketogenic diet is so versatile that it really is amazing! There is no one size fits all diet, some people do better with working out and some do poorly. It’s not laziness, it’s just not enough energy and you will never have enough energy burning carbohydrates as your fuel.

    Finding out that I could use my own fat for energy, (not to mention the best feeling in the whole world, better than anything I have ever experienced in my life). I found that it was so easy to incorporate because of all the delicious foods that made me so happy to eat and made me feel so good after eating with no bloating! All of the foods that I was told to cut down on (fats) was what I got to eat and I was only left with amazing energy. So of course I kept going and it was like it was just a plus to have the weight gone and it wasn’t the sole reason for loosing the weight any more. My body was so happy it would thank me everyday through having incredible energy, beautiful glowing skin and the little aches and pains that I had started to disappear. Clarity in my mind got me thinking and so I started this blog to reach out to others that are looking for help.

    I know my body better than ever before, knowing and feeling my body and what it wants or if somethings wrong is like a super power. It’s so wonderful that I just can’t help myself but to share this wonderful Not new news. I will put some links up that helped me along the way. Good luck with your journey and God bless you along the way!

    Have fun, feel amazing and pig out keto style!

    Overview From Dr. Berg

    Ketogenic Diet Explained

    Success In Keto

    Health In Keto

    Fight cancer with Keto

    Carbs and Fitness