Keto Coffee Cake Muffins
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Recipe and content provided by Tara Wright, Whole Body Living

These Keto Coffee Cake Muffins are so tasty that you won’t believe they are keto friendly. The swirl of cinnamon, sweetness of BochaSweet and hint of vanilla guarantee they’ll satisfy your tastebuds and help you stick to your ketogenic diet.

Actually, my theory is, that if you can learn how to cook and bake keto friendly, that you’ll be much more likely to stick to the keto diet and achieve your health goals.

When I first started the keto diet, I made recipe after recipe, completely frustrated by the bland and garbage-worthy results.

Now, having grown up baking and creating my own recipes, I became determined to experiment and create delicious keto recipes for my husband, friends and family. These were so well received that this blog and the YouTube Channel “Tara’s Keto Kitchen” was born!

Keto Coffee Cake Muffins

Keto Coffee Cake Muffins

Start to Finish: 30 minutes

Ingredients:

  • 1 ¼ cup almond flour (140 g)
  • ¼ teaspoon xanthan gum
  • 1 ½ teaspoon baking powder
  • ½ cup BochaSweet
  • ½ teaspoon salt
  • 2 tablespoons heavy cream
  • 2 Tablespoons water
  • 2 eggs (large)
  • ¼ teaspoon Vanilla

Cinnamon Swirl

Instructions:

  1. Preheat oven to 350 degrees.
  2. Mix together BochaSweet and cinnamon. Set aside.
  3. Grease the pan.
  4. Mix almond flour, xantham gum, baking powder, BochaSweet, and salt. Add in the heavy cream, eggs, and vanilla.
  5. Scoop the mixture on the pan. Add a layer of the BochaSweet cinnamon mix. Another layer of the mixture and BochaSweet cinnamon mix. Repeat to make layers.
  6. Bake at 350 degrees for 15-20 minutes or when a toothpick inserted in the center comes out clean.

Nutrition

  • Calories: 87
  • Carbs: 3g
  • Protein: 3g
  • Fat: 7g
  • Saturated Fat: 1g
  • Cholesterol: 31mg
  • Sodium: 111mg
  • Potassium: 73mg
  • Fiber: 1g
  • Sugar: 1g
  • Vitamin A: 1.5%
  • Calcium: 6.1%
  • Iron: 3.6%
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Keto Parmesan Garlic Vinaigrette recipe and content provided by Tara Wright, Whole Body Living

This Keto Parmesean Garlic Vinaigrette made with MCT Oil will boost your ketone production and even better tastes amazing.

To whip up this creamy, indulgent parmesan garlic keto salad dressing, you’ll need a few simple ingredients. Most can be found around your house, but if you’re new to keto cooking and baking there are a few ingredients you’ll need to special order.

I created this keto salad dressing after returning from vacation where I had what I assume was a non-keto version. Conversations with my cousin who is a chef made me realize that sugar is hiding in everything, especially salad dressings. So, I set out to create my own version. I had wanted to experiment with using MCT oil as a base for salad dressing, and I felt this was the perfect opportunity.

I set to work, blending the neutral flavored MCT oil with a little tangy vinegar, a bit of sweet from BochaSweet and my secret ingredient to make the flavor pop— Dijon mustard.

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Keto Parmesan Garlic Vinaigrette

Start to Finish: 10 minutes

Ingredients:

  • 1/2 cup MCT oil
  • 2 tablespoons white wine vinegar
  • 1/4 teaspoon garlic power
  • dash cayenne
  • 1 teaspoon BochaSweet
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon white pepper
  • 1/2 cup parmesan cheese (grated)

Instructions:

  1. Blend all ingredients together and enjoy!

Servings: 8

Nutritional Information:

  • Calories: 147
  • Carbs: 1g
  • Protein: 2g
  • Fat: 15g
  • Saturated Fat: 3g
  • Cholesterol: 4mg
  • Sodium: 249mg
  • Potassium: 6mg
  • Fiber: 1g
  • Sugar: 1g
  • Vitamin A: 1%
  • Calcium: 7.4%
  • Iron: 0.7%

 

Keto Asian Coleslaw Featured Blog Post
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Keto Asian Coleslaw

Keto Asian Coleslaw recipe and content provided by Tara Wright, Whole Body Living

This crisp, lightly sweet keto asian coleslaw is a great addition to your weekly meal plan.

I created this recipe after we went out to dinner and I saw an Asian inspired coleslaw as a side on the menu. Intrigued, I took a bite of my friend’s side (she ordered it) and found the taste to be amazing. I knew I had to replicate it in my keto kitchen. This recipe has a net carb count of 3 net carbs per serving which comes from the cabbage and red pepper. By omitting the red pepper you can reduce the carb count some.

After a few trial and errors I found the best flavor came from a blend of MCT oil (known to increase ketone production) and nutty sesame oil. Then, I sprinkle in some seasonings to round out the flavor. This keto asian coleslaw dressing can also be used as a salad dressing to dress up your favorite greens.

But, I prefer it drizzled onto cold, crisp cabbage. Then, I top my keto asian coleslaw with some sesame seeds (toasted if I haven’t been lazy) and some slivered almonds.

Asian Coleslaw Blog Post

Keto Asian Coleslaw

Start to Finish: 25 minutes

Ingredients:

  • 1 head cabbage shredded
  • 1 red bell pepper sliced thin
  • 1/4 cup shaved almonds
  • 3 tablespoons sesame seeds

Dressing

  • 2/3 cup rice wine vinegar
  • 2 tablespoons sesame oil
  • 2 tablespoons MCT oil
  • 2 tablespoons BochaSweet
  • 1 teaspoon salt
  • 2 teaspoons sriracha

Instructions:

  1. Mix the dressing ingredients.
  2. Toss on salad.
  3. Allow salad to sit for 5-10 minutes or chill until ready to serve.
  4. Top with sesame seeds, slivered almonds & vegetables of choice.
  5. Store in a tightly sealed container in the fridge up to five days.

Serves: 12

Nutritional Information:

  • Calories: 92
  • Carbs: 6g
  • Protein: 2g
  • Fat: 7g
  • Saturated Fat: 1g
  • Sodium: 230mg
  • Potassium: 176mg
  • Fiber: 3g
  • Sugar: 3g
  • Vitamin A: 7.7%
  • Vitamin C: 49.6%
  • Calcium: 5.9%
  • Iron: 4.5%

 

Keto Sugar Free Beets Lemonade
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Summer has arrived and a keto sugar-free beets lemonade is exactly what you need to stay hydrated during the hot summer months. This low calorie drink is enhanced with a potent beetroot powder mix that has amino acids like citrulline malate along with electrolytes such as potassium, magnesium, and sodium. Freshly-squeezed organic lemon juice that has been sweetened with BochaSweet sugar replacement, then blended with BOCHA-BEETS, added lemon wedges, and spring water for a delicious yet energizing beverage. A definite upgrade to your traditional childhood lemonade.

This beets lemonade is easy to make and can be stored in a mason jar in the refrigerator. Now, you have a drink you can enjoy on a regular basis whenever you are outside and need a hydrating beverage on a hot sunny day.

Keto Sugar-Free Beets Lemonade

Start to Finish: 5 minutes

Ingredients:

Instructions:

  1. Place all the ingredients in a mason jar except the lemon slices. Stir well.
  2. Taste for sweetness and add more BochaSweet if desired.
  3. Pour into a separate serving glass, garnish both the mason jar and serving glass with lemon wedges, and serve.

Serves: 4

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Beetroot powders are an all-natural, superfood mixture that when consumed on a daily basis can help provide more endurance and energy, enhanced blood flow, and an added boost in overall performance.

In addition nitric oxide helps support healthy blood pressure, healthy circulation, and overall cardiovascular health.

In this article, you will learn what is nitric oxide, how it benefits you, and how beets are one of nature’s most potent superfoods for boosting nitric oxide levels.

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Why is Nitric Oxide Important?

To put it simply, nitric oxide is one of the most important molecules for blood vessel health. It is a gas (N-O) composed of one atom of nitrogen bonded to one atom of oxygen.

Nitric oxide is a vasodilator which means it relaxes your blood vessels, helping to dilate the arteries thus increasing circulation.

So, it is clear that nitric oxide is critical to your health, especially as we continue to age. Studies show our nitric oxide production drops in half by the time we reach 40 compared to what we had in our 20’s.

Nitric oxide is critical because without it every function in our bodies can not work as intended.

This essential molecule allows our blood vessels to relax and expand which creates better efficiency throughout the body along with better nutrient delivery and oxygenation.

Nutritionists and scientists have known for decades consuming high nitrate vegetables metabolize into nitric oxide in the body. But, the problem is many individuals still can remain nitric oxide deficient due to poor absorption in their gut bacteria.

There is one vegetable that is praised for its heavy nitrate concentration as one of the top anti-inflammatory superfoods and that is beets!

How Beets Boost Nitric Oxide

Beets are a superfood with a rich source of essential vitamins and nutrients including folate, vitamin C, iron, betaine, magnesium, zinc, and much more.

Beets have a high nitrate content (>250 mg/100g of fresh weight) among the highest of all nitrate rich foods which include spinach, celery, lettuce, and carrot juice.

Given the high nitrate content of beets, it produces nitric oxide in the body endogenously.

A study conducted on beetroot and exercise performance had nine healthy, physically active men participate in sub maximal and high intensity running and knee extension exercises which increased plasma nitrite by 105% and increased overall time to exhaustion.

Beets are rich in the amino acid betaine, also known as trimethylglycine which improves muscle endurance and increases strength.

The nitric oxide boosting benefits of beetroot also leads to maintaining healthy blood pressure by allowing the blood vessels to widen for more blood flow. It is important to prioritize nitric oxide boosting foods like beets in your diet in order to maintain cardiovascular health.

beetroot

The Emergence of Beetroot Supplements

For many people Beets consumed as a food or even as a juice may not be the “tastiest” thing to do on a daily basis.  The taste of beets is a challenge for some of us to tolerate. Therefore, the emergence of beetroot powders that use sweeteners and “natural flavors” has exploded into the marketplace.

Although, many of these brands do create a high quality beetroot product, the taste still has room for improvement.

What if there was a beetroot powder that not only delivered the nitric oxide benefits but also was enjoyable to drink as well?

A Great Tasting Beetroot Supplement Has Arrived

We went ahead and put together our own effective beetroot formulation which has a synergistic combination of natural ingredients without any additives, flavorings, or a funky aftertaste.

This beetroot supplement is called BOCHA-BEETS and is sweetened with zero-glycemic “BochaSweet” sugar replacement, the absolute best tasting keto-friendly sweetener available.

Since we are certain that you will love the taste of BOCHA-BEETS, we want to give you a FREE 1 LB pouch of BochaSweet with your order of BOCHA-BEETS so you can sweeten your other favorite beverages. Experience the benefits of having healthy blood flow, more energy, more endurance, and healthy circulation today!

beetroot juice

Click Here To Learn More About BOCHA-BEETS

Low Carb Pizza Sauce
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Easy Low Carb Pizza Sauce recipe and content provided by Tara Wright, Whole Body Living

I’ve developed a few low carb pizza recipes throughout the years, but I hadn’t yet created an easy and delicious tomato based low carb pizza sauce to go along with it.

For my birthday, I got an Aerogarden…and I’ve been growing a few different types of fresh basil. This low carb recipe was inspired because I was looking for a way to use up the fresh basil I had just harvested.

When on a ketogenic diet and keeping carbohydrates low, remember that tomatoes are inherently high in natural sugars. So, any tomato based pizza sauce should be used in moderation. You may want to consider a creamy alfredo sauce instead if you’re keeping total carbohydrates very low.

This keto friendly pizza sauce freezes up nicely. You may want to double the batch, and then freeze in small containers for use later on!

Low Carb Pizza Sauce

Easy Low Carb Pizza Sauce

Start to Finish: 20 minutes

Ingredients:

  • 1 (15oz) can crushed tomatoes
  • 1 teaspoon BochaSweet
  • 1/4 cup minced fresh basil
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1 teaspoon sea salt
  • 1 tablespoon MCT oil or avocado oil or olive oil

Instructions:

  1. Combine all ingredients in a small saucepan.
  2. Simmer over low heat for 15 minutes, stirring occasionally. Be careful not to burn the tomatoes.
  3. Cool the sauce and use on keto pizza as desired.
  4. Store in a tightly sealed container in the fridge for up to 4 days.

Serves: 8 servings

Nutritional Information (per serving):

  • Calories: 23
  • Carbs: 5g
  • Protein: 0g
  • Fat: 0g
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 2329mg
  • Potassium: 36mg
  • Fiber: 1g
  • Sugar: 0g
  • Iron: 1.1%
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Easy Keto Candied Nuts recipe and content provided by Tara Wright, Whole Body Living

These keto nuts have quickly become a favorite keto travel snack. We make up a double or triple batch (depending on how long our trip is) a few days before we travel.

Then, we fill snack sized baggies and toss a few in our carry on. The rest get packed in our checked luggage. Ultimately, when traveling… cravings for a treat strike. Old habits die hard!!

We just reach for these crunchy candied nuts and enjoy our treat guilt-free.

And, you’ll love them too.

Easy keto Candied nuts

Easy Keto Candied Nuts

Start to Finish: 2 hours 35 minutes

Ingredients:

  • 1 1/2 cup raw pecans
  • 1 1/2 cup raw almonds
  • 1 egg white
  • 1/2 cup BochaSweet
  • 1 teaspoon cinnamon

Instructions:

  1. Preheat oven to 225 degrees. Use the convection setting on your oven if possible.
  2. Move your oven rack so it’s centered in the oven.
  3. In a small bowl, whisk together egg white, BochaSweet and cinnamon.
  4. Place nuts in a medium sized bowl and mix in the egg white mixture until nuts are thoroughly coated.
  5. Spread the nuts out on a medium sized baking sheet.
  6. Bake for 20 minutes at 225 and stir.
  7. Bake an additional 10 minutes at 225 and stir.
  8. Reduce oven temp to 200 degrees and bake for two hours, stirring every 30 minutes.
  9. Nuts will still be sticky when done.
  10. Remove from oven and allow to cool and set overnight or for 6-10 hours until nuts become crunchy!

Serves: 12 servings

Nutritional Information (Per serving):

  • Calories: 22
  • Carbs: 2g
  • Protein: 3g
  • Fat: 0g
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 50mg
  • Potassium: 48mg
  • Fiber: 1g
  • Sugar: 0g
  • Calcium: 2.6%
  • Iron: 1.2%
Keto Mocha Ice Cream
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What if you can have a healthy, keto friendly ice cream without being loaded with sugar and other unnecessary ingredients that spike your blood sugars. With the hot summer months quickly approaching it’s time to get prepared for some super easy and delicious sugar-free frozen treats. Why not make it a keto mocha ice cream that combines a rich chocolate taste with coffee.

This ice cream recipe is dairy-free, free of high glycemic fruits, and other ingredients typically found in most ice cream recipes. Through trial and error, we have arrived at an ice cream recipe that tastes as good as the real thing.

Give this recipe a try and let us know how you like it!

Keto Mocha Ice Cream

Keto Mocha Ice Cream

Start to Finish: 15 minutes

Ingredients:

  • 1 cup of ice
  • 3 tablespoons coconut milk
  • 1/4 cup cacao powder
  • 3 tablespoons sunflower seed butter
  • 2 teaspoons vanilla bean powder
  • 3 tablespoons brewed coffee
  • 1/4 cup BochaSweet
  • 1 scoop Collagen Peptides
  • 3 tablespoons brewed coffee
  • 2 tablespoon cacao nibs
  • pinch of salt

Instructions:

  1. Add water to ice cube trays and store in the freezer ahead of time.
  2. Add all your ingredients starting with the dry ingredients and blitz for at least 45 seconds on high speed until it becomes a smooth and creamy ice cream consistency. If the ice cream consistency comes out too “soft” transfer to a freezer for a few hours until it is to your desired thickness.
  3. When it’s ready, add cacao nibs and crumbled Chocolate Peanut Butter BochaBars (optional) if you desire.

Serves: 2

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Keto Mini Key Lime Cheesecakes recipe & content provided by Tara Wright, Whole Body Living

These keto mini key lime cheesecakes are so easy to make. Single-serve cheesecake are perfect for parties or if you just want a quick bite.

The tangy keto cheesecake filling pairs perfectly with my keto walnut cheesecake crust. The only tweak I made to the original recipe was to leave out the vanilla extract so it didn’t overpower the lime in the filling.

Mini Key Lime Cheesecake

Mini Key Lime Cheesecake

Ingredients:

  • 4 packages cream cheese (softened)
  • 1 1/4 cup BochaSweet
  • 4 eggs
  • 1/3 cup sour cream
  • 1/3 cup heavy whipping cream
  • 1 tablespoon pure vanilla extract
  • 1/2 teaspoon salt
  • 1 zest of lime
  • 1/2 cup lime juice

Instructions:

  1. Prepare a keto cheesecake crust of your choice.
  2. Fill muffin tins lined with cupcake liners. The best option is parchment paper cupcake liners because they release so easily.
  3. Pre-bake your crust if instructed to in the keto crust recipe. Allow too cool.

MAKE THE FILLING:

  1. Preheat oven to 300 degrees.
  2. Combine your warmed cream cheese and BochaSweet and mix on low until smooth.
  3. Note: If your mixture is not getting smooth and still has chunks in it, your ingredients aren’t warm enough. Stop and warm them now before you add the eggs! Make sure the next ingredients are warmed as well.
  4. Add eggs, heavy cream, sour cream, vanilla, salt, lime juice and lime zest. Mix on low until smooth.
  5. Pour filling onto cooled crust.
  6. Bake for 20 minutes at 300 degrees.
  7. Turn off the oven and allow to set for 1 hour.
  8. Remove from oven and allow to cool completely before placing it in the refrigerator.

Nutritional Information:

  • Calories: 745
  • Carbs: 17g
  • Protein: 26g
  • Fat: 61g
  • Saturated Fat: 32g
  • Cholesterol: 803mg
  • Sodium: 1535mg
  • Potassium: 552mg
  • Fiber: 0g
  • Sugar: 6g
  • Vitamin A: 53.1%
  • Vitamin C: 44%
  • Calcium: 26.5%
  • Iron: 17.1%
Keto Poppyseed Bread Featured Image
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Keto Poppyseed Bread

Keto Poppyseed Bread recipe & content provided by Tara Wright, Whole Body Living

This keto-friendly Poppyseed Bread Recipe tastes just like the real thing.

Poppyseed bread is one of my husband’s favorite spring treats and it’s a recipe that’s been on my list to “make keto” for quite awhile.

For this recipe, I started from scratch and tried a few new tricks I’ve learned to bake with coconut four. After many, many revisions (each delicious…but not perfect…) this version was the clear winner!

You’ll find this keto poppyseed bread recipe to have the perfect crumb!

Though, I’ll warn you.

Make substitutions at your own risk.

Try it if you must but if I were you. I’d just follow the recipe. Trust me.

Keto Poppyseed Bread Blog Post

Keto Poppyseed Bread

Ingredients:

  • 1 tablespoon acacia fiber powder
  • 3.5 oz coconut flour
  • 3/4 teaspoon salt
  • 1/4 teaspoon xanthin gum
  • 1 1/2 teaspoon baking powder
  • 1 cup BochaSweet
  • 1 tablespoon poppy seeds
  • 6 tablespoons avocado oil
  • 3 eggs
  • 1/3 cup heavy cream
  • 3/4 cup water
  • 1 teaspoon butter flavor
  • 1 1/2 teaspoon vanilla extract
  • 1 teaspoon almond extract

Instructions:

  1. Preheat oven to 325 degrees. Prepare a standard loaf pan by greasing it.
  2. In a small bowl, combine: 1 tablespoon acacia fiber, 3.5 oz coconut flour, 3/4 teaspoon salt, 1/4 teaspoon xanthin gum, 1 1/2 teaspoon baking powder, 1 cup BochaSweet, 1 tablespoon poppy seeds. Whisk together until combined. Set aside.
  3. In a medium sized mixing bowl combine: 6 tablespoon avocado oil, 3 eggs, 1/3 cup heavy cream, 3/4 cup water, 1 teaspoon butter flavor, 1 1/2 teaspoon vanilla extract, 1 teaspoon almond extract. Using a whisk or blender, stir until mixed thoroughly.
  4. Then, add dry ingredients to wet ingredients. Blend for 2 minutes.
  5. Pour into a greased loaf pan and bake at 325 degrees for 60 minutes. For mini-loaves, pour into four mini-loaf pans and bake at 325 for 35 minutes.
  6. Allow to cool for 4-6 hours before removing from the pan.

Nutritional Information (Entire Recipe):

  • Calories: 1710 calories
  • Carbs: 66g
  • Protein: 33g
  • Fat: 143g
  • Saturated Fat: 46g
  • Cholesterol: 599mg
  • Sodium: 2202mg
  • Potassium: 1062mg
  • Fiber: 37g
  • Sugar: 9g
  • Vitamin A: 37.6%
  • Calcium: 57.7%
  • Iron: 35.2%

Notes: The nutrition facts listed above are for one entire recipe of this keto poppyseed bread. Divide it based on your desired serving size.

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