Keto Mac and Cheese

Keto Mac and Cheese

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Keto Mac and Cheese

Mac and Cheese is one of the most loved dishes and here is a recipe that’s perfect for low carb eaters.
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🍽 Servings: 8 (3/4 cup)

Ingredients:
- 2 pounds frozen cauliflower florets
-1 cup heavy whipping cream
-4 ounces cream cheese, cubed
-8 ounces cheddar cheese, shredded
-1 teaspoons Dijon mustard
-1 teaspoon turmeric
-½ teaspoon garlic powder
-Salt and pepper to taste

Procedure:
1. Cook the cauliflower florets according to the package instructions.
2. Bring the cream to a simmer. Use a whisk to stir in the cream cheese and mix until smooth.
3. Stir in 6 ounces of the shredded cheddar cheese. Save the other 2 ounces for later. Mix until the cheese melts into the sauce.
4. Add the Dijon mustard, turmeric, powdered garlic, salt, and pepper. The sauce will become a smooth yellow color.
5. Make sure that the cauliflower is drained then add it to the cheese sauce. Evenly coat the florets with sauce.
6. Sprinkle on the remaining 2 ounces of cheddar cheese, then stir until mostly melted.

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KETO PANCAKES

Keto Pancakes

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Keto Pancakes

A nice way to start your day is through this keto pancakes for breakfast. Pair with a sugar free syrup and you’re good to go!
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Ingredients:
4 Eggs
2 tbsp Butter
4oz Cream Cheese
Sugar Free Syrup
1/2 tbsp Vanilla Extract
1/2 scoop of Whey Protein

Procedure:
1) Place eggs, cream cheese, butter and vanilla in a food processor or a blender, then blend until mixture is a liquid consistency.
2) Blend in Whey protein powder.
3) Spray a nonstick flat-bottom pan with coconut oil or non-stick spray and let the pan get warm over medium heat.
4) Pour about ⅓ cup of batter into the pan and let it cook untouched for 2 minutes or until batter starts to bubble.
5) Flip the pancake and let it cook for 1 minute. Repeat steps 4 and 5 to finish all the batter.
6) On a serving plate, stack up all the pancakes, add a slice of butter if preferred, and drizzle with some sugar-free maple syrup!

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Keto Cheesy Bacon Soup

 Keto Cheesy Bacon Soup

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Keto Cheesy Bacon Soup

This creamy, cheesy soup is a sure winner and might become one of your favorite. Not just delicious but it’s also healthy as it contains cauliflower which is a good option of veggie on the keto diet.
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Servings: 6
Ingredients:
¼ cup olive oil
1 teaspoon minced garlic
1 medium head cauliflower, chopped
2 cups chicken broth
1 cup water
1 cup heavy whipping cream
1 teaspoon xanthan gum
1 ½ cups shredded cheddar cheese
4 tablespoons bacon bits

Procedure:
1. In a deep pan, heat up 3/4 of the olive oil and the garlic on medium heat.
2. Once hot, add in the cauliflower.
3. Pour in the chicken broth and water, bringing it to a boil over high heat. Stir frequently.
4. Once it’s boiling, stir in the heavy whipping cream then turn the heat down to medium.
5. In a separate bowl, whisk together the rest of your oil and xanthan gum to make a slurry.
6. Drop your slurry into the soup and stir. It should start to thicken.
7. Little by little, add in your cheese, stirring it into the soup so it melts.
8. Whisk in your bacon and serve!


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Keto Cupcakes

 

 Keto Cupcakes

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Keto Cupcakes 

A delicious snack option which is lemon cupcakes, topped with raspberry frosting. 

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🍽 Servings: 12

Ingredients:

Lemon Cupcakes

-2 1/3 cups almond flour

-1 teaspoon baking powder

-½ teaspoon sea salt

-½ teaspoon xanthan gum

-¾ cup granulated Swerve

-2 tablespoons lemon zest

-2 tablespoons melted butter

-3 large eggs

¾ cup unsweetened almond milk

-1 tablespoon vanilla extract

-2 teaspoons lemon extract

Raspberry Frosting:

-16 ounces cream cheese, softened

-2 tablespoons butter, softened

-1/3 cup Swerve

-¾ cup unsweetened frozen raspberries

-3 tablespoons whipping cream

-1 teaspoon lemon juice

-1 teaspoon vanilla extract

Procedure:

1. Preheat oven to 350°F and line a cupcake pan with papers.

2. In a large bowl, whisk together almond flour, baking powder, salt, xanthan gum, sweetener, and zest until combined.

3. Whisk melted butter into the dry ingredients. The mixture should form into coarse crumbs.

4. Add eggs and stir until incorporated. The batter will begin to stick together.

5. Add almond milk, vanilla, and lemon extract and whisk until the batter is smooth.

6. Carefully fill the prepared cupcake papers until they are about ¾ full—about 2 heaping tablespoons for each cupcake.

7. Place cupcakes in preheated oven and bake for 29-32 minutes or until the cupcake bounces back when pressed.

8. Let cupcakes cool on a rack until they reach room temperature before frosting.

9. In a large bowl, whip together cream cheese and butter using an electric mixer.

10. Blend in sweetener and frozen raspberries until combined. Add whipping cream, lemon juice, and vanilla and blend until smooth.

11. Using a piping bag, frost cupcakes as desired.

Keto Queso

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Keto Queso

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Are you in love with cheese? Then this will absolutely be a dip that you will make over and over again! An amazing pair to nachos or crackers.

Servings: 10

Ingredients:

• 1 tablespoon butter
• ½ small onion, chopped
• 6 whole pimento peppers
• 1 cup heavy whipping cream
• 1 teaspoon xanthan gum
• ¾ cup shredded cheddar cheese
• 1 cup shredded Gruyere cheese

Procedure:

1. In a pot, melt your butter.
2. Add in your onions and sweet peppers, sauteing for 3-5 minutes.
3. When the onions are clear, pour in your cream and stir.
4. Whisk in your xanthan gum. If it doesn’t thicken too much, add in another teaspoon.
5. Once your cream is thick and is bubbling, slowly stir in your cheddar cheese - one small handful at a time. Make sure it melts before adding more.
6. Do the same thing with the Gruyere cheese, one small handful at a time.
7. Add salt and pepper to taste.
8. Serve with veggies, low-carb crackers, or throw on some low-carb nachos.

Nutritional Information:

Calories – 151

Protein – 5g

Fat – 14g

Net Carbs – 2g

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Keto Tortillas

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1. Keto Tortillas

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These keto tortillas are definitely delicious and perfect to make quesadillas and tacos combined with your choice of meat and veggies.

Servings: 10 tortillas

Ingredients:

1 cup coconut flour
4 tablespoons psyllium husk powder
½ cup softened butter, coconut oil, or grass-fed lard
¼ teaspoons garlic powder
¼ teaspoons cumin
½ teaspoons red chili powder
2 cups hot broth or hot water

Procedure:

1. Add all dry ingredients to a bowl. Mix well.
   2. Add butter and/or coconut oil and mix thoroughly.
   3. Pour hot broth into the bowl and stir with a spoon until the butter is melted and everything is well incorporated.
   4. Roll dough into a log shape. Cut into 8 equal parts.
   5. Grease a griddle, cast iron skillet, or frying pan lightly with butter or coconut oil, then heat to medium heat.
   6. Shape each part into a ball. On a sheet of parchment paper, take each ball and roll out as well as you can. If necessary, use a piece of parchment paper on top of the dough, as well. If the dough tears, it is easily fixed. Just keep working with it. Your goal is to get it spread out evenly.
   7. Grab a medium size pan lid, place it on top of the dough, twist, and lift. You will get perfectly round tortillas.
   8. Lift the parchment paper and place the tortilla over your hand, peeling the paper off with your other hand.
   9. Continue doing this until all of your dough is used. Don’t forget to use the excess dough to roll together for more tortillas.
   10. Put into the hot griddle until the bottom begins to brown, then flip. Cook both sides until nice and browned, remove, and enjoy.
   11. Use these to make quesadillas, tacos, and many other recipes!

Nutritional Information:

Calories – 132

Protein – 2g

Fat – 12g

Net Carbs – 2g

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Keto Strawberry Milkshake

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1. Keto Strawberry Milkshake

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This Keto Strawberry Milkshake is definitely a chilling treat!

Servings: 1

Ingredients:

3/4 cup Coconut Milk

1/4 cup Heavy Cream

7 Ice Cubes

2 tbsp. Sugar-free Strawberry Torani

1 tbsp. MCT Oil

1/4 tsp. Xanthan Gum

Procedure:

1. Add all ingredients to your blender.
2. Blend everything together for 1-2 minutes or until the consistency is good for you.
3. Pour out and enjoy!

Nutritional Information:

Calories – 368

Protein – 2g

Fat – 39g

Net Carbs – 2g

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KETO MILK

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Keto Milk

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With these keto-friendly, unsweetened dairy-free options, you will never miss drinking milk anymore!

• Almond Milk - 1-2g Net Carbs per 1 Cup Serving
• Soy Milk - 2-4g Net Carbs per 1 Cup Serving
• Cashew Milk - 1g Net Carbs 1 Cup per Serving
• Hazelnut Milk - 2.5g Net Carbs per 1 Cup Serving
• Coconut Milk - 7g Net Carbs per 1 Cup Serving

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CONSTIPATED ON KETO?

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            Constipated on Keto

Our “Done For You” keto meal plans are completely customized based on your food prefences and weight loss goals.

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Some of you may experience constipation during the first days or weeks of starting keto. Here are the things you can do to combat constipation:

• Drink more water – you might be dehydrated so water will help to soften things up.
• Drink coffee/tea – helps in bowel movement
• Eat more Vegetables – eating veggies gives you more fiber
• Take Magnesium – magnesium is important on keto and is considered a laxative which would help smooth things.

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KETO ENERGY DRINK

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1. Energy Drinks

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Got used to consuming energy drinks? Here are some keto-friendly options you might want to try when you must drink some. But remember, it’s better if you want to avoid them totally!

• Red Bull Total Zero - 0g Net Carbs
• Zevia Zero Calorie Energy Drink - 1.9g Net Carbs
• GURU Lite Natural Energy Drink - 4g Net Carbs
• Rockstar Pure Zero - < 0.5 Net Carbs
• Rockstar Zero Carb - 0g Net Carbs
• Monster Energy Zero Ultra -2g Net Carbs

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KETO TOMATO SOUP

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1. Keto Tomato Soup

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This keto tomato soup is a soup that will make you crave for more. Best served during cold-weather.

Servings: 4

Ingredients:

• 1 can tomato paste
• 1 cup heavy whipping cream
• ¾ cup shredded Asiago cheese
• ¼ cup water
• 1 teaspoon oregano
• 1 teaspoon minced garlic
• Salt and pepper to taste

Procedure:

1. Place your tomato paste, minced onion, and garlic into a pot. Turn on the heat to medium and pour in your cream.
2. Bring to a boil while you whisk the mixture together.
3. Once it’s boiling, add in your Asiago cheese little by little. It should start thickening up.
4. Add in the water and cook for an additional 4-5 minutes.
5. Serve and top with pepper. You can optimally add some green onions too.

Nutritional Information:

Calories – 301

Protein – 9g

Fat – 26g

Net Carbs – 9g

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Keto Potato Salad

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1. Keto Potato Salad

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A scrumptious salad recipe that is perfect for your lunch meal:

Servings: 6

Ingredients:

1 large cauliflowe
r¼ cup sour cream
½ cup mayonnaise
2 tablespoons white vinegar
1 tablespoon mustard1 teaspoon celery seeds
¼ teaspoon salt
4 large hard-boiled eggs*
½ cup diced celery
1 teaspoon fresh dill
2 stalks green onions, thinly sliced

Procedure:

1. Prepare the cauliflower by cutting the head into bite sized florets and steaming for 3-4 minutes or in a stovetop steamer until the cauliflower is only slightly tender. Set aside to cool.
2. Make the dressing by whisking together sour cream, mayo, vinegar, mustard, celery seed, and salt.
3. Mash the two reserved yolks into the cream mixture and whisk until very smooth.
4. Add the cooled cauliflower, boiled eggs, celery, onion and dill. Stir to coat.
5. Refrigerate for about 1 hour to allow the cauliflower to completely cool and the flavors to melt together. Garnish with green onion and serve cold!

Nutritional Information (per serving):

Calories – 234

Protein – 7g

Fat – 19g

Net Carbs – 5g

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7 Must know about keto diet

7 Must know about keto diet

When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life.

What exactly is a ketogenic diet?

The keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.

The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.

7 benefits of the keto diet

Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.

1. Weight loss

Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.

When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.

2. It takes the edge off your appetite

When your diet isn't heavy on carbs, you'll find that you don't crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.

3. Improved ability to focus

When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.

4. You feel more energetic

When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.

5. It helps you fight diabetes

When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts, and reverse Type II diabetes.

6. You get improved levels of good cholesterol

HDL cholesterol helps get rid of the body's bad cholesterol reserves. When you're on keto, your body's triglyceride levels fall and your HDL cholesterol levels rise.

7. You get better blood pressure

When you're on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.

The keto diet can change a person's life. It isn't a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.

Keto diet Benefits

Keto Diet Benefits

Recently, the keto diet has become extremely popular for its health benefits such as weight loss and preventing disease. The keto diet can be hugely beneficial, but how does it work to provide these benefits?

What is the Keto Diet?

You may have heard of the high-protein, low-carbohydrate Atkins diet. The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy. Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available.

How Does the Keto Diet Work?

It might seem counterintuitive that adding more fat to your diet can lead to weight loss. Normally, your diet is high in carbohydrates, which are broken down into glucose, or blood sugar, for use as energy. As glucose enters your bloodstream, your body releases insulin to store excess glucose as fat. The more carbohydrates, the more glucose. The more glucose, the more insulin, and the more insulin, the more fat.

The keto diet takes advantage of the fact that when your meals are high-fat and low-carbohydrate, there is no insulin spike, and you don't add to your fat reserves. Instead, fat from diet and stored fat are broken down to ketones ("keto" is short for "ketogenic" producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar or putting on excess fat. The benefits of the keto diet can be huge.

Weight Loss

Overall, the keto diet is an excellent way to burn fat and lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall because of this. Burning fat for energy can lead to rapid weight loss.

Reduced Blood Sugar and Insulin

Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.

Reduced Triglycerides

Fat subunit molecules called triglycerides normally circulate in your bloodstream. High levels of triglycerides are a significant risk factor in the development of heart disease. In the keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.

Improved Cholesterol

"Bad" (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The keto diet reduces bad cholesterol levels while increasing the level of "good" (HDL) cholesterol in your body.

Summary

The keto diet provides many health benefits. This diet can not only help you quickly lose weight, but can also improve your overall health and help prevent disease.