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?

almond bread low carb keto

Delicious Keto-Friendly Almond Bread

This almond bread makes sandwiches and toast more sustaining for our energy levels as it’s higher in fat and lower in carbs (don’t worry, excess carbs are the cause of weight gain, not healthy fats). It’s gluten free, and keto friendly (2 slices equal 1g carbohydrate). This was a great staple for me when I started exploring keto eating.

This recipe utilizes the power of xanthan gum to hold all of the ingredients together, much like gluten would inside a normal loaf of bread. If you don’t have xanthan gum, you can use any other starch you have on hand 🙂

Cook Time       40 Mins

almond bread low carb keto

Almond bread     

Prep Time       15 Mins

Servings           8 (16 Slices)

Nutrition Per Serving

  • Calories 234
  • Net Carbs 1g
  • Fats 23g
  • Protein 7g

INGREDIENTS

  • 1/2 cup Butter melted (or olive oil if you’re avoiding dairy)
  • 2 tablespoons Coconut Oil
  • 7 Eggs
  • 1 teaspoon baking powder
  • 2 Cup Almond Flour
  • 1/2 teaspoon xanthan gum
  • 1/2 teaspoon Salt

LET’S START WITH THE EGGS

Make sure your eggs are at room temperature before you begin as this will reduce the likelihood that your bread will taste “eggy”. If you keep your eggs in the fridge, no worries, just pop them into a bowl of hot tap water for 3 mins. This will cool them down. Don’t worry, it won’t cook them! Crack them all into a bowl and mix them together well just by themselves.

BUTTER (OR OLIVE OIL) AND COCONUT OIL

I recommend grass fed butter as it’s high in omega 3 fats which we all struggle to get enough of and has tons of benefits. If you keep your butter in the fridge, warm it in a saucepan just enough for it to melt, then take it off the heat and just let it sit. You don’t want the butter to be hot because this will affect your eggs once you add it to the mixture. Add the coconut oil once the butter has melted.

Once you have your butter and coconut oil melted together, slowly stream the oils in while whisking until all is incorporated. You’ll have a nice, smooth blend and texture.

DRY INGREDIENTS

Combine the almond flour, xanthan gum, baking powder and salt together into a small bowl. Mix all of these ingredients together with a fork until well combined.

Then, little by little, add the dry mix to the eggs, whisking between scoops. It should get quite thick.

BAKING TIPS

Set your fan forced oven to 180C (355F) and wait till its fully heated. If you have a convection oven, drop the temperature by 5C (20 degrees Fahrenheit). If you are using a glass loaf pan, do the same. Glass retains heat longer. You can set your timer for 10 minutes less than the time in the recipe because all ovens are different.

Make sure when you make this recipe, if you are not using a silicone tray, that you place baking paper on the tray whilst baking, otherwise it will stick to the sides.

Once small cracks appear on the top and it goes a golden-brown color, test with a toothpick or clean dry knife right into the center of the bread. If it comes out clean, the bread is done. if not, you can add that extra 10 minutes and check it again.

ONCE THE BREAD IS DONE

Let the almond bread cool before slicing. I usually slice up half for the fridge, then place the unsliced half into the freezer for the following week.

This recipe was discovered at https://www.fatforweightloss.com.au/recipe/keto-bread/

I removed the images and digressions for simplicity, but left in all the little details because they personally helped me 🙂

Overnight Oats- A Must-Have In Your Diet

Overnight Oats with persimmons

Overnight oats provide magnesium, fiber, plant-based protein, potassium, essential fatty-acids, and they contain absolutely no sugar. They’re also an excellent prebiotic, meaning it feeds the good bacteria and helps maintain healthy gut flora. This makes them a solid go-to for healthy morning meals and they’re super affordable. Soaking them overnight breaks down their starches which improves digestibility, and their natural phytic acid (which all plants contain) is greatly reduced which makes them more easily absorbed by your body.

 

 

Plus, they’re sooooo versatile. You can soak them in plain water, coconut cream, yogurt, coffee, combine them with fruit, chia hemp or flax seed, nut butters, coconut cream, pumpkin & top them with cinnamon or maca powder, cocoa powder, vanilla bean..the list goes on and on. This makes for limitless breakfast ideas, even for every single day of the year. See how many different variations you can come up with!

 

Overnight oats soaked in blended strawberries and coconut cream, topped with Banana

Remember to choose organic, old-fashioned rolled oats (gluten-free options are great too) when you can. Rolled oats are higher in fiber than instant or quick cook oats and will provide you with sustained energy for longer. Organic oats are a smart choice to reduce pesticide and other chemicals sprayed on crops, and gluten-free oats are great for sensitive digesters that don’t tolerate gluten very well.

 

Easy Overnight Oats Recipe:

 

Ingredients:

  • 1/2 cup old-fashioned rolled oats
  • 1 cup water or nut milk of choice
  • 1 tablespoon of chia seeds
  • 1 tablespoon hemp hearts
  • cinnamon (optional)
  • 1/3 cup unsweetened non-dairy yogurt
  • Toppings of choice (mashed banana plus coconut flour makes it taste like cake – just sayin’)

Directions:

Place all your ingredients in a jar or bowl, give them a stir, and soak covered overnight. Enjoy int he morning. Simple.

 

Try some overnight oats at home and let me know what fun flavor combos you come up with!

My go-to potluck dish: Chickpea Salad

This chickpea salad is one of the first recipes I learnt in my 20’s and it continues to me one of my top 5 go-to foods to bring to a potluck. It’s vegan, gluten free, and dairy free so most people are able to enjoy some. The flavor combination is really cool; every bite is a bit different.

Chickpeas are are an excellent source of plant-based protein, fiber, iron, zinc, phosphorus & B vitamins.

Goji berries are high in antioxidants, contain a wide range of phytonutrients (plant chemicals that have various benefits like reducing oxidative damage to our cells that can lead to various diseases) and contain a solid amount of iron, vitamin C and protein (18/20 amino acids).

The Salad

  • 1 19 oz can chickpeas, rinsed well
  • 1 or 2 clementines or mandarins, cut into pieces
  • ⅓ cup sliced almonds, dry roasted
  • ⅓ cup dried goji berries
  • ½ cup red onion, chopped fine
  • ½ cup parsley, chopped
The Dressing
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp olive oil
  • Salt & Pepper to taste
Instructions
  1. In a dry skillet, quickly dry roast the almonds in a saucepan until golden.
  2. In a large bowl, combine all the salad ingredients.
  3. In a separate small bowl, mix together all the dressing ingredients with a fork and pour over salad.
  4. Mix well and store in fridge overnight.
  5. Enjoy 🙂

 

Black Bean Avocado Brownies

Confession, I have a pretty serious sweet tooth. I love dark chocolate and sometimes when i avoid it for too long, I end up making poor decisions (aka quick decisions that typically involve junk ingredients). I found this recipe for black bean brownies, tweaked it a little, and love it!Continue reading

Preparing Black Beans From Scratch

I hear you, canned beans are quick and easy. Dried beans need to be soaked for 8 hours, then cooked 40 minutes or longer. That takes time and commitment. But considering that canned beans contain about 100 times the sodium, are more expensive, not as fresh, and could have absorbed endocrine-disrupting properties from the lining of the can, and add to landfills, I like to cook them from scratch.

You can eat them throughout the week, or even freeze some for future use.Continue reading

Sweet Potato Burgers

A friend of mine who loves reading the old fashioned newspaper often saves me cut-outs of interesting food and/or nutrition articles. He’ll also forward me emails that land in his inbox from other news subscriptions. Recently he sent me a link to 19 Burgers You Really Need to Make This Summer – it’s an older article, and not nutrition focused, but I found a few that looked worth modifying and trying out. One of them was this Smoky Sweet Potato Burger  which I modified a little and enjoyed the results!Continue reading