Keto Blackberry Yogurt Popsicles

Keto Blackberry Yogurt Popsicles

These sugar-free popsicles are delicious and guilt-free. Only 3 ingredients, 3 grams of net carbs and less than 100 calories!

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Carbohydrate Restriction: How Low Should You Go?

Carbohydrate Restriction: How Low Should You Go?

Will severe carbohydrate restriction lead to greater fat loss than moderate carbohydrate restriction? This article compares three studies, different levels of carbohydrate restriction and the effect on weight loss.

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Chicken Cabbage Stir Fry

Chicken Cabbage Stir FryI finally got around to cooking the Chicken Cabbage Stir Fry and it was delicious! Tasted like Chinese food! Check out more keto friendly RECIPES https://ift.tt/2NaKMGg

Mayan Mocha FrappeKeto

Mayan Mocha FrappeKetoFiery + Sweet, Mayan Mocha KETO//KREME is a dream! We’re making another beloved Keto Apprüved Frappeketo to enjoy this summer with! Order Mayan Mocha KETO//KREME -> HERE Check out more keto friendly RECIPES https://ift.tt/2tL6FTR

Red, White and Blue Fat Bombs

Red, White and Blue Fat Bombs

These Red White and Blue Coconut Cups are a great way to celebrate the fourth of July! Even if it’s not the middle of summer these mixed berry coconut butter cups are a delicious keto fat bomb recipe.

The top layer is made with freeze-dried raspberries that give them a beautiful pink colour. If you want to make this layer red, try freeze-dried strawberries.

Preparation time

Hands-on:    10 minutes
Overall:     1 hour 10 minutes

Nutritional values (per fat bomb)

Total Carbs	9	grams
Fiber	5.4	grams
Net Carbs	3.5	grams
Protein	2.3	grams
Fat	21.5	grams
of which Saturated	18.7	grams
Energy	223	kcal
Magnesium	18	mg (5% RDA)
Potassium	156	mg (8% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (4%), fat (89%)

Ingredients (makes 12 fat bombs) Red Layer:

• 1/2 cup coconut butter (125 g/ 4.4 oz)
• 1 cup freeze-dried raspberries (20 g/ 0.7 oz)
• 1 tbsp confectioners Swerve or Erythritol (10 g/ 0.4 oz)
• 1 tbsp melted virgin coconut oil (15 ml)
• 1/4 cup coconut milk (60 ml)
• 1 tsp sugar-free vanilla extract

White Layer:

• 1/2 cup coconut butter (125 g/ 4.4 oz)
• 2 tbsp fresh lemon juice (30 ml)
• 1 tbsp confectioners Swerve or Erythritol (10 g/ 0.4 oz)

Blue Layer:

• 1/2 cup coconut butter (125 g/ 4.4 oz)
• 1/2 cup freeze-dried blueberries (10 g/ 0.4 oz)
• 1 tbsp confectioners Swerve or Erythritol (10 g/ 0.4 oz)
• 1 tbsp melted virgin coconut oil (15 ml)
• 1/4 cup coconut milk (60 ml)
• 1 tsp spirulina powder

Note: You can make your own coconut butter. Instead of powdered sweeteners, you can use liquid stevia (to taste).

Instructions

1. Combine the red layer ingredients in a blender and blend until smooth. Transfer to a bowl and rinse out the blender.
   
2. In a small bowl stir together the white layer ingredients.
   
3. Combine the blue layer ingredients in a blender and blend until smooth. Transfer to a bowl and rinse out the blender.
   
4. Divide each mixture between 12 mini muffin cups in layers. (To make up to 6 large fat bombs, use regular muffin cups.)
   
5. Freeze for 1 hour. Store in an airtight container, frozen for up to 1 month or covered and chilled for up to 7 days.

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Low-Carb Roast Pumpkin & Halloumi Salad

Low-Carb Roast Pumpkin & Halloumi Salad

There’s something magical about the combination of naturally sweet roast pumpkin and salty stringy fried halloumi that just makes my taste buds sing. Such a simple salad, ready in just 20 minutes but one that never fails to disappoint.

Make for a healthy lunch, a speedy weeknight keto dinner or a fantastic salad for your BBQ spread. I hope you enjoy it as much as I did.

Note: This salad is a healthy carb-up option. If your daily carb intake is less than 20 grams of net carbs or you follow the restricted keto diet, substitute part of the pumpkin with roasted zucchini.

Preparation time

Hands-on:    20 minutes
Overall:     20 minutes

Nutritional values (per serving)

Total Carbs	15.8	grams
Fiber	6.5	grams
Net Carbs	9.4	grams
Protein	18.9	grams
Fat	51.1	grams
of which Saturated	17	grams
Energy	570	kcal
Magnesium	105	mg (26% RDA)
Potassium	989	mg (49% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (13%), fat (80%)

Ingredients (makes 2 servings)

• 1 1/4 cups diced pumpkin (no need to peel if using Hokkaido, Delicata or Kabocha) (145 g/ 5.1 oz)
• 1 tbsp extra virgin olive oil (15 ml)
• 1 tsp paprika
• pinch of sea salt
• 1 tbsp butter or ghee (15 g/ 0.5 oz)
• 110 g halloumi, cubed (3.9 oz)
• 200 g watercress (7.1 oz)
• 1/2 avocado, sliced (100 g/ 3.5 oz)
• 3 tbsp flaked almonds (18 g/ 0.6 oz)

Dressing

• 1 tbsp tahini (16 g/ 0.6 oz)
• 1 tbsp extra virgin olive oil (15 ml)
• 1 tbsp lemon juice (15 ml)
• 1/8 tsp sea salt
• 1/8 tsp apple cider vinegar

Instructions

1. Preheat the oven to 200 °C/ 390 °F (fan assisted.)
   
2. Place the chopped pumpkin on a baking tray. Toss with 1 tbsp olive oil, paprika and pinch of salt. Roast in the oven for 15 – 20 minutes until soft and golden.
   
   
3. Whilst the pumpkin is cooking, heat the butter or ghee in a non-stick pan, add the halloumi and fry for 4 – 6 minutes stirring occasionally until golden and crisp. Remove from the heat.
   
4. Mix all the dressing ingredients together in a bowl. Option to thin with a touch of warm water if you prefer.
   
   
5. Place the almonds on a baking tray and toast for 6 minutes until golden. Remove from the oven and allow to cool.
   
6. Place the watercress in a bowl, top with pumpkin, halloumi, avocado, almonds...
   
   ...and drizzle with dressing.
   
   Best served fresh, but can be stored in the fridge for 1 day.
   

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Keto Single Serve Chocolate Lava Cake

Keto Single Serve Chocolate Lava Cake

Do you ever have a sweet tooth but don’t want to make an entire dessert to satisfy your craving? If you answered “yes” then this Single Serve Keto Chocolate Lava Cake is for you!

This easy keto treat will keep your blood sugar levels healthy. Just a few simple ingredients and literally a minute in the microwave and you’ll have one decadent keto dessert that you can eat all by yourself without feeling guilty. If you’re trying to lose weight, an occasional treat can actually help you stick to your keto diet!

And if you like quick and easy treats like this one, there are even more keto mug muffins and mug cakes you can try. Enjoy!

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving)

Total Carbs	16.3	grams
Fiber	7.7	grams
Net Carbs	8.6	grams
Protein	13.9	grams
Fat	32.4	grams
of which Saturated	18.5	grams
Energy	359	kcal
Magnesium	154	mg (39% RDA)
Potassium	543	mg (27% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (15%), fat (76%)

Ingredients (makes 1 servings)

• 3 tbsp cacao powder (16 g/ 0.6 oz)
• 3 tbsp granulated Swerve or Erythritol (30 g/ 1.1 oz)
• 1/4 tsp gluten-free baking powder
• pinch sea salt
• 1 large egg
• 2 tbsp heavy whipping cream or coconut milk (30 ml)
• 1 tsp unsweetened vanilla extract
• Optional: 1/4 tsp espresso powder
• 28 g 100% dark chocolate (1 oz)

Instructions

1. In a small bowl mix together the cacao powder, Swerve, salt, baking powder, and optionally espresso powder. Add in the remaining wet ingredients and mix until smooth.
   
2. Grease a small ramekin and pour all but 2 tablespoons of the batter into the ramekin.
   
3. Place the piece of dark chocolate in the middle and spoon the remaining batter over it to cover.
   
4. Microwave for 1 minute just until the outside is set, it should still wiggle in the middle significantly. If the edges aren’t set cook in 15 second intervals until set.
   Tips for cooking in the oven: If you don't have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to 175 °C/ 350 °F and cook for about 12-15 minutes or until cooked in the centre.
5. Let stand for 1-2 minutes before flipping onto a plate to serve. Serve immediately.
   

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