Baked cauliflower cookies keto lchf

Cauliflower cookies

Cauliflower cookies keto lchf

Cauliflower cookies are a great snack and healthy enough to get away with eating a few. Ever since being on keto I’ve had to find a way to have treats that I still feel good about, otherwise I end up going off track due to feeling deprived. These babies help FOR SURE!

Cauliflower is a member of the cancer-fighting cruciferous family. It . Eating cauliflower will provide your body with impressive amounts of vitamin C, vitamin k, beta-carotene,B-Vitamins, minerals and much more while supporting healthy digestion and detoxification.

Almonds contain lots of healthy fats, antioxidants, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure, cholesterol levels and inflammation. They can also reduce hunger and promote weight loss

Coconut contains one of the healthiest fats out there (MFCAs). They’re easier to digest, not readily stored as fat, contain antimicrobial, anti-viral, anti-fungal & anti-inflammatory properties, are smaller in size (allowing easier cell permeability for immediate energy), and are processed by the liver (which means that they’re immediately converted to energy instead of being stored as fat).

Chia Seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, fiber, protein, vitamins A, B, E and D, and minerals, including sulphur, iron, iodine, magnesium, manganese, niacin and thiamine.

Vanilla is a powerful antioxidant, contains antibacterial properties, helps reduce inflammation, and increases serotonin production.

Dark Chocolate is a powerful source of antioxidants (the higher the percentage, the higher the levels of antioxidants). The antioxidants found in dark chocolate help lower blood pressure and improving blood flow to the heart as well as the brain. They can also help make blood platelets less sticky and able to clot, which reduces the risk of blood clots and stroke.

How’s that for a sell? How can you possibly feel bad about eating these?

Ingredients:

  • 1/2 head cauliflower (2-3 cups riced)
  • 2 tbsp almond flour
  • 1 tbsp coconut flour
  • 2 eggs (or 1 tbsp chia seeds + 3 tbsp of water per egg & let the mixture sit for 15-20 minutes)
  • 1 tsp vanilla
  • dash or 2 of himalayan salt
  • 1/2 cup dark chocolate (70% dark chocolate chips are easy enough to find, or you can use 80-90% bars to further reduce carbs)

Preheat oven to 400. Combine all ingredients into a bowl and mix well. If the mixture seems to dry, add a bit of coconut oil. Shape into balls & place on a baking sheet & gently flatten a bit. Bake for about 30 minutes.

Baked cauliflower cookies keto lchf

Enjoy :o)

Healthy Fat Bombs

Fat Bombs: Healthy Convenience Food

Coconut cacao Fat Bombs I remember about this time last year talking to a friend who was getting into keto and asking him “What do you eat then?” and one of the things that got me excited were fat bombs. Basically a combo of HEALTHY butters, oils and sometimes nuts of dried fruit. They’re super easy to make. You just warm everything to liquid in a saucepan and then put the mixture into a tray and freeze them. I use both an ice cube tray and a mini muffin tray.

They’re really the perfect convenience food. Fat is extremely satiating, it doesn’t support an appetite to overeat, and it’s frikkin delicious. I know many people are still nervous about eating high fat, thinking fat = body fat, but it doesn’t. Body fat storage is typically triggered by the kind of insulin response that excess carbohydrates generate, as well as stress (increased cortisol = increased insulin).

Honestly, try them!! Here are a couple recipe’s you can start with, but I encourage you to play around with it!

Coconut Cup Fat Bombs

Reese's peanut butter chocolate bombs

  • Warm equal parts cocoa butter and coconut oil on the stove top (both contain zero carbs)
  • Fill your tray with unsweetened coconut flakes (about 2 net grams of carbs per tbsp.)
  • Pour in the melted cocoa butter & coconut oil, place tray in freezer
  • After about 10 minutes, place a couple of chocolate chips on top, or not! (They would add about 0.3 g carbs)

Chocolate Peanut Butter Square Fat Bombs

  • Warm 3 parts peanut butter and 1 part 90% dark chocolate
  • Blend your favorite nuts (I like macadamia & brazil nuts as they’re the lowest in carbs), and mix in with melted nut butter and dark chocolate, creating a ratio of 1:1 blended nuts vs. melted mix.
  • Fill tray and place in freezer, going back in about 10 minutes to place 1-2 full nuts on top to give it a crunch.

Healthy Fat BombsThat’s it. So simple. You could also try putting solid nuts throughout instead of blending them, or swapping out the peanut butter for a different nut butter, like almond, which has about half the carbs as peanut butter. Also, sometimes adding mint extract gives them an after-eight taste which I LOVE!

What’s YOUR favorite fat bomb combo?

cauliflower rice

Ketosis & Intermittent Fasting

Ketosis (which can be induced by eating a ketogenic diet or intermittent fasting) bring many benefits to our health:

  1. Ketones help modulate inflammation
  2. Ketones improve mitochondrial function
  3. Reducing carbohydrate gives your body a chance to modulate it’s insulin response
  4. Ketosis reduces hunger, increases energy & improves cognitive function (making intermittent fasting easier)
  5. Ketosis preserves lean body tissues
  6. Having more balanced blood sugar creates more stability (emotionally & physically)
  7. Ketosis & intermittent fasting help break sugar & alcohol addictions

    almond bread low carb keto

    Almond bread

It also helps with weight loss. A lot of people gain weight due to overeating carbs, especially processed ones, so ditching those carbs will help prevent further weight gain. In addition, being in a state of ketosis means your body will be burning through more body fat so eventually you will start to see the weight coming off.

Remember though, it takes time for your body to adapt to change, so the trick is to ease into it. For example, week one cut out all processed foods including soda, pastries etc. Week two remove added sugars (in your coffee, oatmeal, smoothies etc.). Week three make some almond bread and cauliflower rice and start reducing bread, rice and other grains etc. etc. As exciting as it is to start something new, there is nothing more discouraging than feeling shitty – and you will if you make dramatic shifts.

cauliflower rice

Cauliflower Rice Goes well with everything

While you are making these small & steady shifts, try and reduce your window of eating. If your first meal is typically 7am and your last intake of food is 10pm, try to shave an hour off each end, a week at a time. That being said, if you’re hungry, please eat, but slowly your body will adapt to this (especially as you increase daily fat intake and reduce carbohydrate intake).

Exercise also helps create ketones & improve brain function, so increasing your daily activity can help your body adapt to this shift. But don’t go crazy on the exercise, especially at first, as you don’t want to add more stress to your body as it is working to adapt to this change.

If you have a serious medical condition, talk to your doctor and have them support you in making this shift (hint: if they don’t want to, your should find a new doctor).

Lastly, be patient, enjoy the process, and remember that not all progress is linear. If you have a high-carb day, reflect on why, let go, and keep moving forward. Your good days will build momentum overtime and you will notice a huge difference.

I’ve been eating low carb and exploring keto eating since early May and I’ve experienced reduced hunger, increased energy and overall more emotional and physical stability. I’ve also lost 5 lbs, which is not what this is about for me, and I’m sure a big portion of it is water weight but it’s nice to look overall less puffy/inflamed.

If you have any questions or curiosity about the above info – send me a message! I’d love to hear your thoughts & help you solve any questions you may have!