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Keto Coconut Flour Pancakes
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Keto Coconut Flour Pancakes

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Recipe and content provided by Tara Wright, Whole Body Living

As with most things sweet you’ll find on my channel, my husband inspired me to make the perfect keto coconut flour pancakes. His favorite type of food is ‘all things breakfast’. Coconut flour is a keto-friendly flour made 100% from coconuts. It’s high in fiber, which many of us struggle to get enough of on the keto diet. It also contains MCTs which our body will convert to ketone bodies.

Plus, coconut flour has a number of health benefits. Including helping to maintain healthy blood sugar levels, promote heart health, assist in lowering “bad” LDL cholesterol, prevent constipation and aids our metabolism (due to the MCTs in coconut flour).

If you look at the nutrition facts of coconut flour, you will see some carbohydrates. First, keep in mind that 1/4 cup coconut flour is roughly equivalent to 1 cup of regular flour. You’ll find that for 1/4 cup coconut flour you’re looking at 120 calories, 16 grams carbohydrate (10 grams of which is fiber) for a total net carb count of 6 grams. Plus, 4 grams of fat.

Now, the last reason I choose coconut flour is that it tastes amazing in sweets and is my #1 choice for keto cakes. So, I knew coconut flour would be the STAR ingredient in my keto pancake recipe.

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Keto Coconut Flour Pancakes

Start to Finish: 40 minutes

INGREDIENTS:

  • 1 cup coconut flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon xanthan gum
  • 9 large eggs
  • 1/2 cup avocado oil
  • 1/2 cup heavy cream
  • 3/4 cup water
  • 3/4 cup sour cream
  • 1/4 cup BochaSweet
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon salt

INSTRUCTIONS:

  1. In a small bowl, combine coconut flour (preferably sifted), baking powderand xanthan gum. Stir together and set aside.
  2. In a medium/large mixing bowl combine eggs, oil, heavy cream, water, sour cream, BochaSweet, vanilla and salt and use a blender to mix until combined.
  3. Add the dry ingredients to the wet ingredients and blend together for 3 minutes. It is very important to blend for the full 3 minutes. After three minutes your batter will have thickened considerably as the coconut flour absorbs moisture.
  4. Preheat your pan to medium heat and spray lightly with avocado oil. Cook pancakes just like you would normal pancakes. Cooking time is approximately 3 minutes for the first side and 2 minutes for the second side. But keep in mind that pancake size and pan heat will make these times vary.

Servings: 32 pancakes

NUTRITIONAL INFORMATION (PER SERVING):

  • Calories: 93
  • Carbs: 3g
  • Protein: 3g
  • Fat: 8g
  • Saturated Fat: 3g
  • Cholesterol: 67mg
  • Sodium: 74mg
  • Potassium: 48mg
  • Fiber: 1g
  • Sugar: 1g
  • Vitamin A: 174IU
  • Vitamin C: 1mg
  • Calcium: 24mg
  • Iron: 1mg
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Keto Friendly Root Beer
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Keto Friendly Root Beer

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Recipe and content provided by Tara Wright, Whole Body Living

A low carb root beer recipe that lets you indulge a little and stay faithful to your ketogenic diet! The secret behind this low carb root beer recipe is choosing a root beer extract that doesn’t contain added sugars. Some of my favorite flavoring extracts I’ve used in the past actually contain some form of sugar in the ingredients list. It’s so surprising all the places that sugar is hiding, isn’t it? We’ve really got to become avid ingredient list readers.

So, after some research, I’ve chosen to use Cook’s Root Beer Extract because it’s all-natural, gluten-free and has no added sugars. Furthermore, it tastes clean and natural and has a full, delicious flavor. Also, I love that it’s made with their pure bourbon vanilla extract!

Now that we’ve found a great low carb root beer extract we need to find an alternative sweetener that will provide a substitute for real sugar preferably without a metallic mouth feel. To solve this problem I’ve used a combination of my favorite super food sugar substitute BochaSweet and liquid stevia. If you make the recipe and find it not quite sweet enough, increase the amount of BochaSweet and stevia in your syrup until you hit just the right level of sweetness.

As you remain keto, you’ll notice your taste buds changing. Things that didn’t taste sweet before, all of a sudden do!

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Keto Friendly Root Beer

This fizzy, sweet, satisfying low carb rootbeer is a great way to reward yourself after a long day!

Start to Finish: 5 minutes

INGREDIENTS:

Make the Low Carb Root Beer Syrup

  • 2 cups water
  • 1 cup BochaSweet
  • Optional: 30 drops liquid stevia
  • 2 tablespoons root beer extract

Make the Rootbeer

  • Sparkling water
  • Root beer syrup

INSTRUCTIONS:

  1. Warm your water and stir in 1 cup of BochaSweet until the sugar substitute is completely dissolved. Then add liquid stevia and rootbeer extract and stir to combine.
  2. Chill in the fridge for a few hours to allow to cool or use immediately, pouring over ice to chill quickly.
  3. Once chilled, add 2-6 tablespoons of your keto rootbeer syrup to the bottom of a 16 ounce glass, then pour in 12 ounces of sparkling water and stir to combine. The more syrup you add, the sweeter and bolder the flavor. You’ll find your perfect balance with a little experimenting.
  4. Sip and enjoy!
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Matcha Green Tea Energy Bites
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Keto Matcha Energy Bites

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Recipe and content provided by Tara Wright, Whole Body Living

Do you love Matcha? If so, you’ll quickly fall in love with these keto matcha energy bites! On a recent vacation we took a fun food tour and stopped at a little shop that made fresh matcha drinks. I took my drink with skepticism, took a sip and was surprised at how good it tasted!

I knew I had to create an energy bite recipe with this stuff. Something I could eat when I broke my fast around 11am each day. My focus has improved. Energy is better. Plus, matcha is a really good pre-workout.

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Keto Matcha Energy Bites

Sometimes we need a pick-me-up mid morning or mid day,
enter keto matcha energy bites! Made with the delicious
superfood Matcha Powder…which contains some
clean-burning caffeine without the ‘crash’… these just
might be my favorite way to re-energize!

Start to Finish: 1 hour 10 minutes
  • Author: Tara Wright
  • Prep Time: 1o minutes
  • Total Time: 1 hr 10 min
  • Yield: 24 balls

Ingredients:

  • 8 ounces cream cheese
  • 2 tablespoon coconut oil
  • 1/2 cup BochaSweet
  • 1/2 teaspoon vanilla
  • Pinch of salt
  • 1/2 cup coconut flour (56g)
  • 1 tablespoon matcha powder

Instructions:

  1. Soften cream cheese in a large mixing bowl in the microwave for 1 minute on power level 6.
  2. Melt coconut oil.
  3. To the cream cheese, add melted coconut oil, BochaSweet, vanilla and salt.
  4. Blend on high for two minutes until light and fluff.
  5. Add coconut flour and Matcha Powder and blend together. Then turn your mixer on high and blend for 1 minute to combine.
  6. Place your mixture in the refrigerator for 20 minutes to allow the mixture to firm up.
  7. Mold mixture into balls and optionally roll in unsweetened cocoa or cacao powder, matcha powder or Powdered BochaSweet.
  8. Place balls on a baking sheet lined with parchment paper and place in your fridge for 60 minutes.
  9. Transfer your Keto Matcha Energy Bites to a tightly sealed container and store in the fridge for up to one week.

Serves: 24 balls

NUTRITIONAL INFORMATION (PER SERVING):

  • Calories: 55
  • Carbs: 2g
  • Protein: 1g
  • Fat: 5g
  • Saturated Fat: 3g
  • Cholesterol: 10mg
  • Sodium: 36mg
  • Potassium: 13mg
  • Fiber: 1g
  • Sugar: 1g
  • Vitamin A: 158IU
  • Calcium: 9mg
  • Iron: 1mg

Keywords: keto matcha energy bites recipe

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Powdered BochaSweet with BochaBars
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Sprinkling Powdered BochaSweet On Your BochaBars

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Have you tried a BochaBar sprinkled with Powdered BochaSweet?

For a LIMITED TIME ONLY we want to offer you a FREE sample of our POWDERED BochaSweet sugar replacement to dust on top of your BochaBars for a decadent, low-carb dessert.

These bars were formulated to taste amazing, yet at the same time packed with the quality nutrition you deserve.

These delicious keto-friendly bars can be enjoyed anytime you need a boost!

Here’s Why You’ll Love These Tasty Protein Bars

Inside every bite is a nutritious mix of high quality ingredients packed with protein from grass-fed whey and collagen peptides, MCTs, prebiotics from acacia fiber, and nuts. These ingredients work synergistically to support your keto snack cravings while on-the-go, at work, in between meals, or to recover after your workouts.

Ketone Fuel On-The-Go
One bite of BochaBars provides coconut MCTs to provide the support to maintain energy, focus, and optimal performance.

This is a saturated fatty acid derived from coconut oil which forms together to make medium-chain fatty acids. This is a unique energy source, as it is absorbed directly into the bloodstream and then transported directly to your liver to convert into ketones.

The smaller carbon size (composed of C8, C10, C12 groups) is a defining reason why MCT oil requires less work by the pancreas to break down compared to long-chain fatty acids.

There are multiple studies done on athletes ingesting MCTs to increase duration of high intensity exercise.

Quality fats featuring organic coconut oil and almonds are added to keep you full and satiated.

Grass-Fed Protein Blend
Our unique protein blend contains grass-fed whey and collagen peptides. The BCAA’s naturally present in protein provide protein synthesis to help build muscle and recover from exercise. Collagen peptides contain the amino acids glycine, proline, and hydroxyproline.

Collagen is one of the most abundant proteins in the human body which means it makes up an impressive 80 percent of your skin. Which means it plays a role in improving skin elasticity, reducing wrinkles, and boosting skin hydration.

After the age of 25, collagen production breaks down at a faster rate than what we can make. Thus, collagen has anti-aging benefits and can significantly reduce joint pain. Collagen is a great protein source to consume before or after a workout.

Sweetened with 100% Kabocha Extract
Our BochaBars are sweetened with 100% kabocha extract for an indulgent taste without any of the bitter. This zero calorie and zero glycemic sugar replacement is extracted from the kabocha pumpkin. Kabocha extract is metabolized in the body as a pure source of energy without the requirement of insulin. The kabocha is the best source for an alternative sweetener due to its potent pentose content, monasaccharide with a 5-carbon atom structure, which has a sweet taste just like sugar.

Real Food Ingredients
BochaBars are made with your health in mind which means the highest quality ingredients are a must. These bars contain nuts, healthy fats, almond flour, prebiotics, MCTs, and grass-fed protein to make sure you are getting the best nutrition in every bite. They are gluten free, GMO free, and contain no artificial flavors.

BochaBars Come in Two Flavors

BochaBars come in two great tasting flavors: Chocolate Peanut Butter and Vanilla Almond Crunch.  You will not find any cheap ingredients, artificial flavors, and other fillers that negatively affect your health. The clean, high quality ingredients in BochaBars were formulated with your health in mind.

So, go ahead and take advantage of our new offer and take your BochaBar fun to the next level!

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