Keto Mulled Berry Chia Parfaits

Keto Mulled Berry Chia Parfaits

These chia parfaits are so delicious! The subtle sweetness of the almond & cinnamon flavoured chia layer pairs perfectly with the mulled wine & berry jam, especially when it's topped with a refreshing layer of sour cream. Best of all, the parfaits are naturally sweet so you can avoid using any sweeteners.

Just like my Keto Strawberry Breakfast Chia Jars, these parfaits are filling and ideal for breakfast, especially if you have a sweet tooth. And they're perfect for any occasion, not just the festive time of the year.

Preparation time

Hands-on:    10 minutes
Overall:     30 minutes

Nutritional values (per parfait)

Total Carbs	11.9	grams
Fiber	4.1	grams
Net Carbs	7.7	grams
Protein	4.8	grams
Fat	23.2	grams
of which Saturated	12.4	grams
Energy	289	kcal
Magnesium	49	mg (12% RDA)
Potassium	274	mg (14% EMR)

Macronutrient ratio: Calories from carbs (12%), protein (7%), fat (81%)

Ingredients (makes 4 parfaits)

• 1 cup unsweetened almond milk (240 ml/ 8 fl oz)
• ½ cup coconut milk such as Aroy-D (120 ml/ 4 fl oz)
• ½ tsp cinnamon
• 1 heaped tbsp almond butter, preferably roasted (32 g/ 1.1 oz)
• 4 tbsp chia seeds (32 g/ 1.1 oz)
• 1 cup sour cream or creme fraiche (230 g/ 8.1 oz) - see note for dairy-free alternatives
• 1 cup + ¼ cups Mulled Wine Berry Jam, divided (300 g/ 10.6 oz)

Note: Sweetener can be added to the chia layer and used to taste. Here's a list of suitable low-carb sweeteners. Sour cream can be substituted with dairy-free coconut milk yogurt or creamed coconut milk.

Instructions

1. To make the chia layer, pour the almond milk and coconut milk in a blender. Add cinnamon and almond butter. Optionally, you can add low-carb sweetener to taste.
2. Blend until smooth and frothy. Pour into a bowl and add chia seeds. Mix well and let it sit for 20-30 minutes to let the chia seeds soak in the liquids.
3. Divide the chia-almond mixture between 4 jars (about ½ cup per parfait).
4. Add the chia jam (¼ cup per parfait).
5. Top with sour cream (¼ cup per parfait).
6. Finally, top with the remaining ¼ cup of chia berry jam (a tablespoon per parfait).
7. Serve immediately, or cover with a cling film and refrigerate for up to 3 days.

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Keto OS End Of Year Sale 20% OffKeto is 20% off! Get yours while you can! **Discount Applied at Checkout! No Coupon Code Needed!   Not sure which version to pick? Check out my article ->  Comparing each KETO version!   Pruvit Review of each product:   Looking to order Chocolate Swirl, Orange Dream or Keto Max Hawaiian Punch? Click on the order buttonRead More http://ift.tt/2CoxbIP

Low-Carb Golden Crumbed Cauliflower

Low-Carb Golden Crumbed Cauliflower

I love cauliflower. Any cauliflower. In fact, when I was young we lived quite a distance from the market and it was not unheard of for little ole me to snack away on my poor mother’s freshly purchased cauliflower head during the car ride home.

I still adore raw cauliflower, but this yummy “crumbed” cauliflower is a pretty close second. The coconut and turmeric pair so beautifully together and the crunchy coating will have you going back for more… and more.

The Smokey Tomato Dip is the perfect partner to my Coconut and Turmeric Crumbed Cauliflower. The addition of cumin, which is known to aide digestion and improve immunity, gives it a subtle middle eastern flavour.

Preparation time

Hands-on:    15 minutes
Overall:     40-45 minutes

Nutritional values (per serving)

Total Carbs	14.5	grams
Fiber	6.7	grams
Net Carbs	7.8	grams
Protein	13.4	grams
Fat	26.1	grams
of which Saturated	9	grams
Energy	318	kcal
Magnesium	95	mg (24% RDA)
Potassium	585	mg (29% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (17%), fat (73%)

Ingredients (makes 6 servings) Crumbed Cauliflower:

• 1 medium cauliflower, cut in florets (450 g/ 1 lb)
• 1 ½ cups almond meal (150 g/ 5.3 oz)
• ½ cup coconut flour (60 g/ 2.1 oz)
• 2 large eggs
• 1 ½ tsp turmeric powder
• ½ tsp smoked paprika
• Optional: ¼ tsp chili powder

Smokey Tomato Dip:

• 200 grams softened cream cheese (7.1 oz)
• 6 tbsp unsweetened tomato sauce/passata (90 ml/ 3 fl oz)
• 1 tbsp smoked paprika
• Optional: ¼ tsp chili powder
• ¼ tsp ground cumin

Instructions

1. Preheat oven to 200 C/ 400 F. Mix almond meal, coconut flour and spices, except turmeric, in a large bowl.
2. Beat eggs and turmeric powder in a separate bowl.
3. Dip each cauliflower floret into the egg mixture and then coat thoroughly with the seasoned crumb.
4. Place each crumbed floret onto a lined baking sheet. When all the cauliflower is crumbed, bake for about 20 minutes, or until browned.Turn the tray halfway through the cooking time.
5. To make the dip, place all ingredients into a mixer bowl and mix well until light and creamy. Serve the crumbed cauliflower with the Smokey Tomato Dip as a snack or as a side dish with your main meal.
6. You can store the crumbed cauliflower covered in the refrigerator for up to 3 days (coating will get soggy though). The dip can be stored covered in the refrigerator for up to 5 days.

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60-Day January-February KetoDiet Challenge 2018

60-Day January-February KetoDiet Challenge 2018

Hi Friends, are you ready for the January KetoDiet Challenge? :-)

The new year is fast approaching and you may be contemplating making a few New Year's Resolutions. Whether your goal is to lose weight, build muscle, manage a health condition or simply feel better, you can join our 60-Day January-February KetoDiet Challenge - it's free!

To help you stay on track, you can take part in discussions and ask questions in our members-only Community. Support and accountability are the most powerful tools to help you keep motivated and achieve your goals.

The challenge starts on Monday, January 1st and you can now sign up and join!

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Why Join the KetoDiet Challenge?

• Completely FREE to join with no monthly payments!
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• Members-only community to offer advice, support and motivation
• $3,000 Giveaway after the challenge ends in March
• Anyone can join no matter where they live or what their goal is. The KetoDiet Challenges are not just about losing weight. Five winners will be chosen based on overall accomplishment and their commitment to healthy eating, not based on the number of pounds lost.

How To Join

If you are new to KetoDiet Challenges, please, make sure you click on "Create a free account" when signing up. If you already have a KetoDiet account, simply sign in.

Once you sign in, make sure to join the current challenge here: 60-Day January-February KetoDiet Challenge

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Two Keto Diet Plans

To help you follow the challenge, I created two 4-week keto diet plans. Both are optimised for accelerated fat loss and are ideal for women. If you are dairy-free, check out my 4-Week Keto & Paleo Diet Plan

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If you want to take part in the giveaway, you'll need to follow the rules for uploading 'before' & 'after' photos. You can read more about uploading photos once you sign up and join the current challenge.

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Keto Blinis with Smoked Salmon

Keto Blinis with Smoked Salmon

The ultimate Christmas party food now made keto friendly. These smoked salmon and cream cheese low-carb blinis make the perfect pre-dinner appetiser. The blinis so light and fluffy, you’d fool any grain eating relative into thinking these were the real deal!

These low carb blinis are definitely going back on my Christmas list this year. Will they be on yours too? So easy to make and super quick leaving you more time to enjoy the festivities with your loved ones this year.

Preparation time

Hands-on:    20 minutes
Overall:     20 minutes

Nutritional values (per serving, 4 blinis)

Total Carbs	4.5	grams
Fiber	1.8	grams
Net Carbs	2.7	grams
Protein	15.6	grams
Fat	25.2	grams
of which Saturated	8.6	grams
Energy	289	kcal
Magnesium	54	mg (14% RDA)
Potassium	245	mg (12% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (21%), fat (75%)

Ingredients (makes 16 blinis)

• ½ cup + 1 tbsp almond flour (58 g/ 2 oz)
• ½ tsp gluten-free baking powder
• pinch of pink Himalayan salt
• 2 large eggs
• 3 tbsp unsweetened almond milk (45 ml)
• 1 tbsp butter, melted (15 ml)
• 1 tbsp extra virgin olive oil or ghee
• 100 g cream cheese (3.5 oz)
• 160 g smoked salmon (5.6 oz)
• 3 tbsp capers, drained (26 g/ 0.9 oz)
• 3 sprigs fresh dill
• ½tsp cracked black pepper

Instructions

1. Separate the egg whites and yolks. Place the egg yolks, melted butter and almond milk in a mixing bowl. Gently whisk using a hand whisk until combined.
2. Fold in the almond flour, baking powder and salt.
3. Whisk the egg whites in a high speed mixer using the whisk blade until light and fluffy.
4. Carefully fold the egg whites into the batter until combined. Don’t over beat or this will flatten the blinis.
5. Heat a little olive oil in a pan until the base is coated. Spoon a heaped teaspoon per blini into the pan and fry on a low heat for about 50 seconds per side until golden. Flip and repeat on the other side. Repeat the above step until all the batter is used up (you should be able to make 16 blinis).
6. Once cooked, place on a sheet of kitchen paper to cool. Top each blini with a little cream cheese, smoked salmon, 2 - 3 capers, dill and a tiny sprinkle of cracked black pepper. Store in the fridge for up to 2 days.

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Mini Keto Corn Dogs

Mini Keto Corn Dogs

I’ve always loved how cute corn dogs look but never favoured all the preservatives. Today I’m sharing my savoury keto version made with organic pork chipolatas and mature cheddar. They’re a bit like a sausage sandwich in a bite sized mini muffin kind of version!

I’ve made them bite sized as thought they’d be perfect for your Christmas buffet this year. Best enjoyed topped with a little onion chutney.

Preparation time

Hands-on:    35 minutes
Overall:     50 minutes

Nutritional values (per serving, 5 corn dogs)

Total Carbs	7.3	grams
Fiber	4.3	grams
Net Carbs	3	grams
Protein	17.3	grams
Fat	26.2	grams
of which Saturated	8	grams
Energy	317	kcal
Magnesium	69	mg (17% RDA)
Potassium	307	mg (15% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (22%), fat (74%)

Ingredients (makes 30 corn dogs)

• 1 cup + ¼ cup almond flour (125 g/ 4.4 oz)
• 2 level tbsp psyllium husk powder (16 g/ 0.6 oz)
• 1 tsp gluten-free baking powder
• pinch pink Himalayan salt
• 1 cup + 1 tbsp unsweetened almond milk (250 ml/ 8.5 fl oz)
• 1 whole medium egg
• 2 large egg whites
• 1 tbsp butter (15 g/ 0.5 oz)
• ¾ cup grated cheddar cheese (85 g/ 3 oz)
• 15 cocktail gluten-free pork sausages (250 g/ 8.5 oz)

Note: You can use gluten-free pork sausages or hot dog sausages (make sure to check the label for added flour and sugar).

Instructions

1. Preheat the oven 170 C/ 340 F (fan assisted). Place the sausages on a baking tray and part bake in the oven for 25 minutes until golden.
2. Grate the cheese. In another bowl, mix the almonds, psyllium husk, baking powder, salt and cheese together.
3. Crack open 1 egg and add to a mixing bowl. Crack open and separate the remaining two eggs, adding the whites to the bowl and saving the other 2 yolks in a cup in the fridge to use at a later date. Whisk the eggs with the almond milk together using a hand whisk.
4. Fold the dry ingredients into the wet and mix well.
5. Melt the butter and add half if it to the bowl. Keep the remaining to baste the tops before cooking.
6. Take your non stick mini muffin tin and spray each muffin case with olive oil to prevent sticking. Spoon 1 heaped teaspoon of batter to fill each mini muffin case and level to the top with a spatula.
7. Cut the sausages in half and press half into each of the mini savoury Keto ‘corn’ dogs. Brush with the remaining butter and bake in the oven for about 25 minutes until golden.
8. Allow to cool and then gently loosen the edges with a knife and scoop out with a spoon. If you oiled the tin well enough they will slide out easily.
9. Optionally, serve each with keto mustard, ketchup or BBQ sauce. Best served warm straight from the oven. Option to keep in the fridge for 1 day and reheat.

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Keto Tomato & Goat's Cheese Quiche

Keto Tomato & Goat's Cheese Quiche

Is it a quiche? Is it a tart? Is it a pizza flavoured cheesecake? It’s all of those, and yet a dish all on its own.

I make this on a regular basis as a quick and impressive lunch or picnic plate. The crispy crust against the smooth and creamy filling is delicious and sturdy enough to eat with your hands if needs be. The ricotta and eggs bake together to create a creamy and luscious filling, flavoured with tomato, basil and cheese, hence the pizza cheesecake title.

Try it for yourself and let me know what you think it should be called. Enjoy!

Preparation time

Hands-on:    25 minutes
Overall:     1 hour 15 minutes

Nutritional values (per serving, slice)

Total Carbs	6	grams
Fiber	2.8	grams
Net Carbs	3.2	grams
Protein	22.1	grams
Fat	21	grams
of which Saturated	7.5	grams
Energy	311	kcal
Magnesium	70	mg (18% RDA)
Potassium	292	mg (15% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (31%), fat (65%)

Ingredients (makes 8 servings)

• 1 batch of the Savoury Keto Pie Crust or Multipurpose Keto Pie Crust (vegetarian)
• 200 g ricotta cheese (7.1 oz)
• 3 large eggs
• ¼ cup grated Parmesan cheese (23 g/ 0.8 oz)
• 2 tbsp heavy whipping cream (30 ml)
• ½ tbsp arrowroot powder
• 6-8 cherry tomatoes, cut into quarters (60 g/ 2.1 oz)
• 6 leaves dark leaf kale (56 g/ 2 oz)
• ¼ cup fresh basil leaves
• 100 g goat’s cheese (3.5 oz)
• salt and pepper, to taste

Instructions

1. Make the Savoury Keto Pie Crust and use it to line one large or four individual tart pans.
2. Preheat oven to 190 C/ F. Place ricotta, eggs, parmesan and salt and pepper into a bowl and whisk together until smooth.
3. In a separate small bowl, combine the cream and arrowroot powder and mix until blended. Whisk into eggs mix.
4. Cut stems off the kale and finely slice the leaves. Finely chop the fresh basil and add it, along with the kale, to the egg mixture.
5. Stir through and then gently pour into the prepared tart shell.
6. Crumble goat’s cheese over the top and then dot the tomato quarters throughout. Bake for 30 minutes until just set.
7. Quiche will set further as it cools. Store leftovers in the tart pan, covered tightly with plastic wrap, in the refrigerator for about 3 days.

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Low-Carb Chocolate & Cardamom Ganache Tart

Low-Carb Chocolate & Cardamom Ganache Tart

As you know, I enjoy mixing sweet and savoury flavours together. Recently a friend of mine gave me the coolest gift, it was a book called the Flavour Thesaurus. It was all about pairing different flavours together.

I reached the C’s and read Chocolate and Cardamom and a lightbulb went off in my head. Seriously, don’t be afraid. I know that it sounds super weird, but the cardamom has a sweet spiced flavour which goes so beautifully with the bitter dark chocolate. And, let’s be honest, it’s a deceptively simple recipe for a spectacular desert.

Preparation time

Hands-on:    30 minutes
Overall:     2 hours

Nutritional values (per serving, slice)

Total Carbs	14.4	grams
Fiber	5.6	grams
Net Carbs	8.8	grams
Protein	9.4	grams
Fat	57.6	grams
of which Saturated	30.2	grams
Energy	576	kcal
Magnesium	141	mg (35% RDA)
Potassium	428	mg (21% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (6%), fat (88%)

Ingredients (makes 8 servings) Crust:

• 1 ½ cups almond flour (150 g/ 5.3 oz)
• ½ cup cacao powder (43 g/ 1.5 oz)
• ⅓ cup powdered Erythritol or Swerve (53 g/ 1.9 oz)
• 6 tbsp butter, melted (85 g/ 3 oz)

Filling & topping:

• 1 tsp ground cardamom or 10 cardamom pods, crushed or 2 drops of cardamom oil
• 1 ¼ cups heavy whipping cream (300 ml/ 10.1 fl oz)
• 2 bars 90% dark chocolate, chopped roughly (200 g/ 7.1 oz)
• 1 cup crème fraiche or more heavy whipping cream (240 ml/ 8 fl oz)
• 1 tbsp cocoa powder (5 g/ 0.2 oz)

Optional truffles for topping:

• ½ bar 90% dark chocolate, roughly chopped (50 g/ 1.8 oz)
• 5 tbsp heavy whipping cream (75 ml/ 2.5 fl oz)

Instructions

1. Preheat oven to 180 C/ 355 F. Place almond flour, cacao, Swerve ... ... and melted butter together in a bowl and mix well.
2. Spray one large tart pan with olive oil spray. Place the crust mixture into the tart pan ... ... and press into pan using your fingertips. I have learned over the years to finish off around the edges using a ¼ cup measure. The edge of the measuring cup helps to create a nice angle to the bottom of the tart.
3. Prick all over the base of the tart with a fork and bake for 12-15 minutes until cooked but not scorched.
4. Remove from oven and cool completely. Place 300 ml of the cream in a saucepan over medium heat and add your crushed cardamom. Heat until just below a simmer.
5. Place roughly chopped chocolate into a heat-proof bowl and strain the hot cream over the top. Do not stir for the first few minutes! I know that this is hard, but let the mixture sit for at least 5-10 minutes before stirring. Stirring will cool the mixture down too fast resulting in a grainy ganache. Patience will result in a smooth and velvety result.
6. Stir gently until all lumps have melted through.
7. Pour into tart shell and chill in refrigerator until set.
8. Serve with a healthy dollop of crème fraiche or double cream and a dusting of cocoa. Optional: Make a smaller batch of ganache and chill in fridge overnight until set firm and then roll into truffles to top the tart. This adds to the carbs (1 gram of net carbs per serving) but is lovely presentation for a special occasion.
   If you want to extend the amount of the ganache, whip the set ganache into a mousse-like texture and then pipe the balls on to a tray to chill. Enjoy!

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Low-Carb Mulled Wine Berry Jam

Low-Carb Mulled Wine Berry Jam

This sugar-free mulled wine berry chia jam is a great addition to your festive menu. It's easy to make and infused with bold flavours of the Holiday season: cinnamon, anise, cloves, vanilla, nutmeg, allspice, ginger, cardamom and orange.

After years of trying different chia jams, this one is my absolute favourite. The combination of spiced mulled wine and berries is beyond delicious. I used frozen berries which are easy to find any time of the year. All berries will work but I strongly recommend you used some cherries which are best with mulled wine.

Serve 2-4 tablespoons on top of full-fat yogurt, sour cream, coconut yogurt, keto ice-cream, or use as filling in any keto pie crust.

Preparation time

Hands-on:    20 minutes
Overall:     1 hour

Nutritional values (per tbsp/ 20 g/ 0.7 oz)

Total Carbs	1.9	grams
Fiber	0.7	grams
Net Carbs	1.2	grams
Protein	0.3	grams
Fat	0.3	grams
of which Saturated	0	grams
Energy	16	kcal
Magnesium	2	mg (1% RDA)
Potassium	19	mg (1% EMR)

Macronutrient ratio: Calories from carbs (54%), protein (15%), fat (31%)

Ingredients (makes ~ 900 g/ 2 lb)

• 1 ½ cup dry red wine (360 ml/ 12 fl oz)
• ⅛ tsp nutmeg
• 2 whole cloves
• 2 whole allspice
• 2 whole cardamom pods
• 1 star anise
• 1 cinnamon stick
• 1 vanilla bean, split
• 2 slices ginger
• peel from ½ organic orange
• ⅓ cup granulated Erythritol (67 g/ 2.4 oz)
• 4 cups frozen berries (600 g/ 1.3 lb) - I used a combination of blackberries, raspberries, blueberries and cherries
• ¼ cup chia seeds (38 g/ 1.3 oz)

Tips:

• Sweetener can be used to taste. Here's a list of suitable low-carb sweeteners.
• Nutrition facts are estimated - some ingredients are used for infusing. Also, some of the alcohol will be "cooked out".

Instructions

1. Pour the wine in a sauce pan. Add the nutmeg, cloves, allspice, cardamom, star anise, cinnamon stick, vanilla bean (split lenghtwise), ginger slices, and peel from half of an organic orange.
2. Bring to a boil and simmer uncovered over a medium-low heat for 12-15 minutes. Then turn off the heat and cover with a lid. Set aside to infuse for at least 30 minutes.
3. Strain into another sauce pan and return to the heat.
4. Add the Erythritol and berries.
5. Cook over a medium heat until it starts to boil (this will take 10-15 minutes).
6. Lower the heat and simmer for about 3 minutes.
7. Turn off the heat and add the chia seeds.
8. Mix with a spatula and set aside for 20-30 minutes to allow the chia seeds to gel and soak up the juices.
9. Transfer to a jar. Keep sealed and refrigerated for up to a week, or freeze in an ice cube tray for up to 6 months.

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