Peanut Butter Chocolate Bars Feature Image
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Peanut Butter Chocolate Bars recipe provided by Amanda Hokanson

These peanut butter chocolate layer bars are rich in taste and quite filling. They are loaded with healthy fats which make them quite satiating for those that follow a ketogenic diet and want a delicious tasting snack that won’t spike your blood sugar levels.

Chocolate ganache topping is a dessert lover’s dream come true, plus it blends perfectly with the peanut butter filling. Of course, using zero calorie BochaSweet sugar replacement allows you to enjoy this delicious dessert without throwing you out of ketosis.

Peanut Butter Chocolate Layer Bars

Peanut Butter Chocolate Layers Recipe Photo

 

 

 

 

 

 

 

 

 

 

 

INGREDIENTS:

Crust:

  • 4 tablespoons BochaSweet 
  • 1/2 cup roasted, salted pumpkin seeds
  • 4 tablespoons unsweetened coconut flakes
  • 3 tablespoons shelled hemp seeds
  • 2 tablespoons coconut flour
  • 1  cup + 2 tablespoons almond meal or flour
  • 3 tablespoons butter, softened
  • 1/4 teaspoon salt (omit if using salted butter)

Peanut Butter Filling:

  • 4 tablespoons BochaSweet
  • 1 (16 ounce) jar of natural, unsweetened peanut butter
  • 6 tablespoons powdered peanut butter
  • 1/3 cups unsweetened almond milk
  • 1 teaspoon salt

Chocolate Ganache Topping:

  • 1 cup BochaSweet
  • 4 ounces unsweetened baking chocolate
  • 4 fl. ounces heavy whipping cream
  • 2 tablespoons unsalted butter (salted works too), softened

DIRECTIONS:

For crust:

  1. Place the rack in the middle of the oven, preheat to 350F, and line a 10 x 15 inch rimmed baking sheet with aluminum foil.
  2. Measure the ingredients and add into the bowl of a food processor.
  3. Mix and pulse and scrape and mix and pulse and scrape some more until it comes it starts to come together in a large crumbly mixture. Press this mixture into the bottom of the baking sheet getting it as even as possible. This mixture will just cover the bottom of the pan–you may be left with a few small voids but these will fill in.
  4. Bake for 10 min, rotating pan halfway through.
  5. Allow to cool on rack for 5 minutes then use something flat to compress the crust into the pan (it will have puffed up a bit). Set aside while you prepare the peanut butter layer.

For peanut butter filling:

  1. Combine all ingredients together with a stand or hand mixer.
  2. Press over the crust (a rolling pin comes in handy) to help get it flat and even.
  3. Place the pan in the freezer for 15 minutes (I use this time to clean up the kitchen) and then start the chocolate ganache topping.

For chocolate ganache topping:

  1. Combine first 3 ingredients in a microwave safe bowl. Heat 30 seconds at a time in the microwave, whisking frequently, until it is hot enough for the chocolate to finish melting (mine takes less than 2 minutes. Stir gently until it is thoroughly combined and glossy. Whisk in the butter and continue to stir until it is slightly cool.
  2. Remove crust and peanut butter layer from the freezer and pour the chocolate over the top. Use an offset spatula or butter knife to smooth out the chocolate.
  3. Place in fridge and allow to set for at least 2 hours.
  4. Use the aluminum foil to remove from pan and use a hot knife to cut into squares (wiping the blade frequently). I cut them into pretty small squares; they are rich and calorific. Store in refrigerator. Allow to come to room temperature for 5 minutes before consuming–although I happen to like them cold!
MCT Oil
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If you are looking to boost physical performance, support brain function, and support heart health then you may want to consider consuming MCT oil. 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.

Long-chain fatty acids (13-22+ carbon atoms)  are typical of fats found in plant and animal fat. Surprisingly, MCT oil is a type of fat that does not produce fat in the body.

Here are some ways MCT oil works in the body to help make you more fit and healthier.

MCTs Boost Physical Performance

When it comes to boosting physical performance, MCT oil is beneficial for providing that efficient fuel source for your body. This helps you to improve your physical performance during exercise.

A study done on recreational athletes ingesting MCT’s reduced blood lactate levels and significantly increased the duration of high intensity exercise(1).

When it comes to endurance, MCT oil also seems to be quite promising. Ingestion of MCT’s among endurance-trained cyclists helped to improve cycling performance(2).

It makes perfect sense to ingest a MCT oil based food source prior to exercise for that clean energy. To optimize your workout performance,  be sure to try one of our BochaBars which features coconut MCT oil powder as one of its ingredients.

MCTs Support Brain Function

The conversion of MCT’s into ketones make it easy to pass through the blood-brain barrier which helps to support brain function.

MCTs help to improve brain fog, forgetfulness, and degeneration of the brain that occurs as you get older. Supplementing with MCTs is shown in a study from the journal Aging in Neuroscience to improve memory among subjects with memory impairment, which is due to the higher ketone levels found in the blood (3).

If you haven’t tried out MCTs yet, then you definitely want to start.

Next time you feel like you need a brain boost just remember to grab a BochaBar. A quick, tasty way to get not only MCTs for an efficient energy source but also healthy fats and protein to give you the nutrition you deserve.

MCTs Support Heart Health

Fat has been getting a lot of bad rap over the years due to the theory that it promotes heart disease. But, not all fat is created equal. The saturated fat found in coconut oil and/or MCT oil is beneficial for supporting heart health.

The MCTs found in coconut oil have the potential to support healthy cholesterol levels. A study done by the Journal of Nutrition on overweight men consuming MCTs led to an overall better lipid profile(4).

Other benefits of MCTs have been noted in this study to potentially reduce body fat, body weight, and blood trigylcerides when combined with an appropriate dietary regime (5).

Why Choose BochaBar?

It can be time consuming to add MCT oil into your diet when you are on-the-go or need something quick and convenient to eat. Our BochaBars are perfect for individuals looking to enjoy a great tasting snack which makes it easier to incorporate MCT oil into the diet.

Our BochaBars come in two incredibly delicious flavors: Chocolate Peanut Butter and Vanilla Almond Crunch.

Start improving all aspects of your health by making MCT oil a part of your daily lifestyle. By adding BochaBars into your daily diet, you can fuel your body with the optimal nutrition you deserve.

Remember to rip open a BochaBar and enjoy! Plus, look so cool while eating one! (Feel free to submit to us your BochaBar selfies on social media with the hashtag #GrabABochaBar.)

MCT Oil Protein Bar

Give BochaBars a try in our trial pack. This 4 count variety pack is custom to order with your own selection of Peanut Butter Chocolate and/or Vanilla Almond Crunch.

Keto Coconut Cheesecake
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Keto Coconut Cheesecake recipe provided by Tara Wright, Whole Body Living

What in the world am I going to use for a keto cheesecake crust? That was the first question I asked myself when getting ready to create a Keto Cheesecake. Then I thought about coconut! We LOVE coconut around here!

This crust uses shredded unsweetened coconut and coconut oil. Make sure you allow enough time for the crust to cool while making this. Now that we have the crust down, it’s time to tackle the filling! I found that using a water bath provided consistent, creamy results.

It’s well worth the extra time of wrapping the pan and setting up a water bath!

If you haven’t already tried BochaSweet, I highly recommend you do. It’s a superfood alternative sweetener made from a Japanese pumpkin called the kabocha pumpkin. Daily consumption of BochaSweet may help to support healthy blood sugar levels. Unlike many other artificial or alternative sweeteners on the market, BochaSweet won’t spike your blood glucose!

Even better–it tastes amazing. So amazing, I give friends a spoonful to taste when they come over.

Keto Coconut Cheesecake

Keto Coconut Cheesecake

 

INGREDIENTS:

To Make Crust

  • ½ cup coconut oil, melted 100 g
  • 2  cups unsweetened coconut shredded
  • 2 tablespoons BochaSweet

To Make Cheesecake

  • 4 packages cream cheese (8 ounces)
  • 1 1/4 cup BochaSweet
  • 4 eggs
  • 1/3 cup heavy whipping cream
  • 1/3 cup sour cream
  • 1 tablespoon pure vanilla extract
  • 1/2 teaspoon pure almond extract
  • 1/2 teaspoon salt

DIRECTIONS:

Making The Crust

  1. Preheat oven to 350 degrees (325 convection).
  2. Prepare a springform pan by lining it with parchment paper. This makes removing the cheesecake from the springform pan a breeze!
  3. Combine melted coconut oil, shredded unsweetened coconut and BochaSweet and stir until completely mixed.
  4. Press into a parchment paper lined springform pan paying special attention to the edges. Once pressed in, bake in a 350 degree (325 for convection) oven for 10 minutes.
  5. Remove and allow to cool while making your cheesecake.
Making The Cheesecake
  1. Preheat oven to 300 degrees. Make sure all of your ingredients are warmed!
  2. Prepare your springform pan for a water bath. See the video and instructions on the blog post.
  3. Combine cream cheese and BochaSweet and mix on low until smooth. If your mixture is lumpy, this means your cream cheese isn’t warm enough. Warm it now before proceeding further. Also, make sure your other ingredients are warm. See the blog post for tips.
  4. Add eggs, heavy cream, sour cream, vanilla, salt and almond extract to the cream cheese mixture. Mix on low until smooth.
  5. Bake in a water bath for 60 minutes at 300 degrees. The water bath creates creamy, amazing results and is well worth the extra effort.
  6. Turn off the oven and allow to set for 4 hours or overnight.
  7. Remove your baked cheesecake from the oven and allow to cool completely before placing it in the refrigerator.
Keto Caramel Sticky Buns
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Keto Caramel Sticky Buns recipe provided by Tara Wright, Whole Body Living

These low carb sticky buns use almond flour for the keto flour. The caramel sauce is made possible by my favorite sugar substitute, BochaSweet as well as just a hint of molasses for that brown sugar flavor we associate with caramel!

I recommend that you do not use cupcake liners or any liner in this recipe because it would make inverting the finished rolls difficult. Grease your muffin tins with coconut oil and they will slide right out and not leave a big clean-up job behind!

These should freeze very well. I didn’t get a chance to freeze any of these because they were quickly consumed by my family!

Keto Caramel Sticky Buns

Keto Caramel Sticky Buns

 

 

 

 

 

 

 

 

 

 

 

Cuisine: Keto
Course: Breakfast, Dessert
Servings: 12

Your family won’t believe these keto sticky buns are low carb, grain free and sugar free! 
This keto breakfast (or dessert) recipe is sure to be a hit!

INGREDIENTS: 

Caramel Sauce

  • ¼ cup butter
  • ½ cup BochaSweet
  • 1 teaspoon unsulphured blackstrap molasses
  • ¼ cup heavy whipping cream
  • ¼ teaspoon xanthan gum
  • ¼ teaspoon salt
  • 1 teaspoon pure vanilla extract

Rolls

  • 2 large eggs
  • 2 tablespoons heavy whipping tream
  • 2 tablespoons avocado oil
  • ½ cup BochaSweet
  • 1 tablespoon cinnamon
  • 1 teaspoon pure vanilla extract
  • ½ teaspoon salt
  • ¼ teaspoon cream of tartar
  • ½ teaspoon baking soda
  • 1 1/4 cup blanched superfine almond flour (140 grams)
  • 1 cup walnuts chopped

DIRECTIONS:

Make the caramel sauce:

  1. Prepare a 12 cup muffin tin (or two 6 cup tins) by greasing each muffin cup. Set aside.
  2. In a medium (3 quart) stainless steel saucepan, melt the butter until it begins to bubble.
  3. Add BochaSweet and molasses and stir until simmering.
  4. Whisk in cream and xanthan gum until xanthan gum is thoroughly blended. Whisk vigorously.
  5. Remove from heat and whisk in vanilla extract.
  6. Ladle in a portion of the mixture into each greased muffin tin–splitting the caramel sauce evenly between the 12 tins.
  7. Optionally– add walnuts or pecans to the caramel sauce.
  8. Preheat oven to 350 degrees (325 degrees convection).
Make the batter for the cinnamon rolls:
  1. In a medium sized mixing bowl, combine eggs, avocado oil, heavy whipping cream and whisk together.
  2. Add salt, cream of tartar, baking soda, cinnamon, vanilla and BochaSweet and whisk until combined.
  3. Finally, whisk in the almond flour. Whisk until the batter isn’t lumpy.
  4. Using a scoop or small measuring cup, scoop the batter into the muffin tins on top of the caramel sauce–divide the batter equally between the 12 tins.
  5. Place filled muffin tin in preheated oven (350 degrees/325 degrees if convection) for 14 minutes or until muffins are set up in the middle.
  6. Once done, remove from oven and immediately invert onto a cookie sheet. See the video for a demonstration. The caramel sauce will be on top and you’ll have delicious caramel sticky buns!

Nutritional Information (Per Serving):

  • Calories: 227
  • Total Fat: 21g
  • Saturated Fat: 5g
  • Cholesterol: 51mg
  • Sodium: 248mg
  • Potassium: 77mg
  • Total Carbs: 5g
  • Dietary Fiber: 2g
  • Sugars: 1g
  • Protein: 5g
3 Amazing Benefits of Eating Almonds
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Almonds are packed with protein and contain beneficial nutrients such as magnesium.  Almonds also contain powerful antioxidant, vitamin E, which helps to combat oxidative stress that contributes to aging. This superfood tree nut is a beneficial choice for diabetics for supporting healthy blood sugar levels. Since high levels of LDL cholesterol is a well-known risk factor for heart disease, the daily consumption of almonds is highly recommended by nutritional experts because almonds have impressive benefits to lowering the LDL and maintaining the “good” HDL cholesterol.

Almonds Have Life Extension Benefits

Almonds have an interesting history. They have been consumed as far back as B.C. They were served to Egypt’s pharaoh’s as a prized ingredient. During the silk road era explorers would consume almonds while traveling. 

Ancient Indian Ayurvdeic practicioners even touted almonds for their life enhancing capabilities.

Today you can find almonds widely available as a raw snack, nut butter, almond milk, or even in flour form.

Nutritional Information (1/4 cup serving size)

Almonds are rich in essential nutrients 

  • Vitamin E (16mg)
  • Riboflavin (0.4mg)
  • Manganese (0.8mg)
  • Magnesium (97mg)
  • Phosphorus (172mg)
  • Calcium (96mg)
  • Iron (33mg)

Vitamin E found in almonds helps to nourish the skin and reduce signs of aging.

Almonds are consumed in the raw nut form or as almond butter which is another good option. Sounds like a pretty tasty path to longevity, if you ask me!

Almonds Help to Support Health Blood Sugar Levels

With more than 50% of American adults currently with prediabetes and an alarming 30 million that already have diabetes according to JAMA (Journal of the American Medical Association).

It makes sense to start eating a food source that can help to support healthy blood sugar levels. It’s as easy as consuming some almonds! Or, simply grab one of our delicious BochaBars that come in two flavors: Chocolate Peanut Butter and Vanilla Almond Crunch.

The rich amount of Monounsaturated fatty acids (MUFA’s) found in almonds has a slow rate of glucose being released into the blood stream.

A pubmed study was conducted on 65 adults with prediabetes that had a modification to their diet over a 16 week period… where 20% of their energy was derived from almonds.

The results were astonishing with the almond group exhibiting a greater reduction in insulin compared to the nut-free control group.

To conclude, consuming a diet that had 20% of it coming from almonds over a 16 week period improved markers for insulin sensitivity.

Almonds Can Help Support Healthy Cholesterol Levels

I’m sure you are probably aware by now that having high LDL cholesterol is a significant risk factor for heart disease. For optimal health, you want to have a higher amount of HDL “good cholesterol” while keeping LDL substantially lower. Almonds have  benefits for healthy cholesterol levels.

A PubMed study was conducted as a randomized crossover study on 27 hyperlipidemic men and women for 1 month. The results showed that the almond consumption group produced the greatest reduction in levels of blood lipids along with a significant reduction in LDL cholesterol.

Make Almonds Part of Your Healthy Diet

So, there you have it. Now you can see why we utilize almonds as one of our main ingredients in our line of great tasting gluten-free protein BochaBars.

Go ahead. Enjoy a BochaBar. Be proactive and make almonds part of your healthy diet and receive these 3 amazing health benefits.

Lemon-Curd-Keto-Cheesecake-whole-450x239
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Lemon Curd Keto Cheesecake recipe provided by Tara Wright, Whole Body Living

My absolute favorite dessert on the planet is a cheesecake with lemon curd on top! As soon as I mastered my Keto Cheesecake, I knew Keto Lemon Curd was my next challenge!

I adapted this recipe from The Joy of Cooking Lemon Curd Recipe. With my new secret weapon (BochaSweet) in hand, I knew it wasn’t going to be too difficult to get the taste just right.

I really like a tart lemon curd and to get the perfect tart flavor, I used Lemon Vitality Essential Oil by Young Living.

Lemon Curd Keto Cheesecake

Lemon-Curd-Keto-Cheesecake

Cuisine: Keto
Servings: 14 slices

A low carb cheesecake topped with tart keto lemon curd is the perfect keto dessert for any celebration! We enjoyed this low carb lemon curd cheesecake for the first time on Easter! Comment and tell me what occasion you’re celebrating with this festive keto cheesecake.

INGREDIENTS:

To Make Crust

  • 4 cups walnuts
  • 2 tablespoons BochaSweet
  • 5 tablespoons coconut oil
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon salt

To Make Cheesecake

  • 4 packages cream cheese (8 ounces)
  • 1 1/4 cup BochaSweet
  • 4 eggs
  • 1/3 cup heavy whipping cream
  • 1/3 cup sour cream
  • 1 tablespoon pure vanilla extract
  • 1/2 teaspoon pure almond extract
  • 1/2 teaspoon salt

To Make Keto Lemon Curd

  • 6 eggs
  • 2/3 cup BochaSweet
  • 2 lemons grated zest
  • 1 cup lemon juice (3-4 lemons)
  • 12 tablespoons unsalted butter (cut in pieces)
  • 1 tablespoon pure vanilla extract
  • 5-8 drops Young Living  Lemon Vitality Essential Oil (optional)

DIRECTIONS:

Making The Crust

  1. Preheat oven to 300 degrees. Line a spring-form pan with parchment paper.
  2. This is optional, but makes removing the cheesecake and transferring it to a plate a breeze!
  3. Pulse walnuts in food processor until finely ground.
  4. Add remaining ingredients and process for 1 minute until it forms into a batter.
Preparation
  1. Prepare your tools so that you can work quickly. You will need a mesh colander like the one pictured in the video to strain the lemon curd. You will also need a bowl you that the mesh colander will fit in so that you can pour the lemon curd into the colander with ease. Have this set up beside your cooking area.
  2. Transfer the batter to your lined springform pan.
  3. Working from the inside out, press batter into the spring-form pan making sure the batter goes to the edges and is pressed down firmly.
  4. Bake at 300 degrees for 15 minutes.
  5. Remove from oven and cool completely before filling. (The middle will look like it’s not quite set up, and this is ok!)
Making The Cheesecake
  1. Preheat oven to 300 degrees. Make sure all of your ingredients are warmed!
  2. Prepare your springform pan for a water bath. See the video & instructions on the blog post.
  3.  Combine cream cheese and BochaSweet and mix on low until smooth. If your mixture is lumpy, this means your cream cheese isn’t warm enough. Warm it now before proceeding further. Also, make sure your other ingredients are warm. See the blog post for tips.
  4. Add eggs, heavy cream, sour cream, vanilla, salt and almond extract to the cream cheese mixture. Mix on low until smooth.
  5. Bake in a water bath for 60 minutes at 300 degrees. The water bath creates creamy, amazing results and is well worth the extra effort.
  6. Turn off the oven and allow to set for 4 hours or overnight.
  7. Remove your baked cheesecake from the oven and allow to cool completely before placing it in the refrigerator.
  8. Get my recipe for creamy keto caramel sauce and use as a topping!
Making The Keto Lemon Curd
  1. In a medium saucepan, mix the eggs, BochaSweet and lemon zest together until thoroughly combined.
  2. Add lemon juice and butter and turn heat to medium.
  3. Whisk constantly over medium heat until mixture is thickened and come to a gentle simmer. Allow the mixture to simmer for about 20 seconds. Remove from heat.
  4. Pour lemon curd through the mesh colander that you have set up with a bowl underneath. Using a wooden spoon or spatula, work the lemon curd through the colander. Set the colander aside.
  5. Add 1 teaspoon pure vanilla extract and 5 drops Young Living Vitality Lemon Essential Oil (optional). Taste the lemon curd and add additional drops of oil until you’re pleased with the tartness.
  6. Allow the lemon curd to cool for about 30 minutes before pouring it on top of your cheesecake. (Cheesecake should still have the springform pan on it.
  7. Pour filling onto cooled crust.
  8. Pour the lemon curd onto your finished cheesecake and spread until even. Cover and refrigerate for at least 4 hours prior to serving.

Nutritional Information (Per Serving):

  • Calories: 656
  • Total Fat: 64g
  • Saturated Fat: 27g
  • Cholesterol: 224mg
  • Sodium: 385mg
  • Potassium: 334mg
  • Total Carbs:  10g
  • Dietary Fiber: 2g
  • Sugars: 4g
  • Protein:13g
  • Sodium: 385mg
  • Potassium: 334mg
Keto Coconut Frosting
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Low Carb Coconut Frosting recipe provided by Tara Wright, Whole Body Living

Coconut desserts are a family favorite in our household. I created this specific recipe for my youngest 13th birthday. She requested cupcakes with a creamy coconut frosting. I wanted to see if I could create something so good, she wouldn’t know it was a sugar free frosting!

With this Low Carb Coconut Frosting Recipe, I really outdid myself. (Her words). When she bit into the cupcake, she closed her eyes and nodded her head vigorously. She said “perfect”. If a 13 year old approves, it’s worth it, right?

These recipes, are, of course, meant for special occasions and not everyday indulgences. This is a way to stick to your low carb keto diet for birthdays and holidays where it may otherwise be tough.

After all, food is a part of life. We celebrate with cake on our birthday. Why shouldn’t you be able to remain sugar free, low carb and grain free? Have your cupcake and eat it too! You truly won’t believe these are keto!

Low Carb Coconut Frosting

Course: Dessert, Keto
Cuisine: Keto
Servings: 24
Prep Time: 10 minutes

This low carb frosting recipe is creamy, rich and indulgent. It pipes onto cupcakes perfectly. I like to toast some unsweetened coconut and sprinkle on top for an added crunch & a pop of flavor.

INGREDIENTS:

  • 8 ounces cream cheese
  • 1/4 cup butter
  • 1/4 cup culinary coconut milk
  • 1/4 cup heavy whipping cream
  • 1 teaspoon coconut extract
  • 1/4 teaspoon almond extract
  • 1 teaspoon pure vanilla extract
  • 1/2 cup BochaSweet
  • pinch of salt
  • 1/2 cup unsweetened coconut toasted (optional)

DIRECTIONS:

  1. For best results, bring your ingredients to room temperature by sitting them out on the counter for a few hours prior to making.
  2. In your mixing bowl, combine all of the ingredients except for the toasted coconut.
  3. Mix until combined on low speed. Then, gradually increase the speed to high and beat for 3 or 4 minutes or until light and fluffy.
  4. Frost your cupcakes or cake and then sprinkle on the toasted coconut.
  5. Store your finished dessert in the refrigerator. Prior to serving, remove your dessert from the fridge a few hours ahead. This frosting is at it’s creamiest at room temperature.
Keto Coconut Frosting


NUTRITIONAL INFORMATION:

  • Calories: 74
  • Fat: 7g
  • Saturated Fat: 4g
  • Cholesterol: 18mg
  • Sodium: 49mg
  • Potassium: 14mg
Keto Maple Syrup (Tara)
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DIY Keto Maple Syrup

DIY Keto Maple Syrup recipe provided by Tara Wright, Whole Body Living

One morning, my husband and I were enjoying keto waffles drizzled lightly with a sugar-free maple flavored syrup. My husband looked at me and said “You used to make homemade syrup, could you make the same thing in a Keto version?”

Well, why not?

It took me quite a bit of trial and error to get this keto maple syrup just right. This syrup won’t harden in the refrigerator, but it does still tend to separate and require a vigorous shake before use. Adding additional xanthan gum causes too much thickening for our tastes.

This Keto Maple Syrup is so much more than a pancake syrup. Try it on salmon to make a Keto Maple Glazed Salmon. It’s also great on pork chops, chicken breasts and kabobs! We’ve even recently been experimenting with making keto maple glazed bacon! Oh yeah!

DIY Keto Maple Syrup

Keto Maple Syrup (Tara)

Course:
Breakfast
Cuisine: Keto
Servings: 24 Servings

You’ll never buy keto pancake syrup again with this easy-to-make low carb syrup recipe. It’s not just for pancakes! Use it as a baste for keto maple-glazed salmon, pork chops or bacon!

INGREDIENTS:

  • 1/2 cup water
  • 3/4 cup BochaSweet
  • 1/2 cup heavy whipping cream
  • 2 tablespoons butter
  • 1 teaspoon maple extract
  • 1/2 teaspoon pure vanilla extract

DIRECTIONS:

  1. In a small saucepan over medium heat, combine water and BochaSweet.
  2. Stir mixture until completely dissolved (the mixture will look clear). Then bring to a boil.
  3. Add 1/2 cup heavy whipping cream and bring the mixture back to a boil.
  4. Simmer for 1 minute.
  5. Add butter and boil for 1 minute
  6. Vigorously mix in 1/8 tsp xanthan gum (this thickens the syrup and prevents separation)
  7. Remove syrup from heat.
  8. Add maple and vanilla extracts.

 

NUTRITIONAL INFORMATION:

  • Calories: 25
  • Fat: 2g
  • Saturated Fat: 1g
  • Cholesterol: 9mg
  • Sodium: 10mg
  • Potassium: 3mg

 

 

Tara's Choc Chip Cookie Pic 2
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Recipe and content provided by Tara Wright

The perfect keto chocolate chip cookie should have a cakey texture and just the right rippled appearance on top. To make this happen, I used a combination of almond flour and coconut flour. Then, I used two secret weapons. Now I’m going to spoil the secret.

Secret Weapon #1: BochaSweet

BochaSweet is a super-food zero calorie sweetener made from a Japanese pumpkin called the kabocha pumpkin. If you haven’t already, you’ve got to try this stuff!

Secret Weapon #2: Nut Butter

Nut butter added the perfect texture to these cookies and really rounded out the macros perfectly. In this recipe, I’ve used macadamia nut butter. You can use any nut butter you wish to. Just keep an eye on the carb content of the nut butter and make sure there are no added sugars.

Tara's Choc Chip Cookie Photo 3

Low Carb Chocolate Chip Cookies

These Keto Chocolate Chip Cookies have the perfect cakey cookie texture. We like to bake them and store them in the freezer for when a sweet craving strikes. They are great to make and take along with you to potlucks and family functions, no one will know they are grain free, gluten free, sugar-free and keto-approved!

Servings: 40 cookies

INGREDIENTS:

  • 1 1/3 cup super-fine almond flour
  • 3 tbsp coconut flour
  • 1 cup BochaSweet
  • 1/2 cup macadamia nut butter
  • 1/2 cup avocado oil
  • 2 large eggs or 3 medium eggs
  • 1 1/2 tsp pure vanilla extract
  • 1/4 tsp butter flavor (optional)
  • 1/2 tsp salt
  • 1/2 tsp baking soda
  • 1/4 tsp xanthan gum

DIRECTIONS:

  1. Preheat your oven to 350 degrees (325 degrees if you are using a convection oven).
  2. Prepare your baking sheets by lining with parchment paper or lightly greasing them.
  3. In a medium sized mixing bowl, combine avocado oil and BochaSweet and cream together on medium-high speed for 2 minutes.
  4. Add eggs, vanilla extract, butter extract and macadamia nut butter and cream together on medium speed for 1 minute
  5. Add almond flour, coconut flour, salt, baking soda and xanthan gum and mix together for 2-3 minutes. Mixing this long helps the coconut flour absorb the liquid. Coconut flour is very absorbent!
  6. Mix in chocolate chunks.
  7. Drop cookies onto your cookie sheet in 1 tablespoon portions. I like to use a cookie scoop for this for easy measuring. You could also use a tablespoon measuring spoon and a small spatula.
  8. Using a fork dipped in water (or oil), gently press down on each cookie dough scoop to make a crosshatch pattern.
  9. Bake each sheet of cookies for approximately 12 minutes or until lightly brown around the edges and just barely set in the center. Remove from oven and allow to cool on the cookie sheet for 5 minutes before transferring to a cooling rack. These will set up as they cool.
  10. Once cooled, store in a tightly sealed container at room temperature for up to 3 days. These cookies dry out (get crunchier) the longer they are out. We like to make these and store them in the freezer. They will last in the freezer for a few months. (If you don’t eat them all!)

Tara's Choc Cookie Pic 1

Nutrition Facts (per serving):

  • Calories: 73
  • Fat: 86%
  • Net Carb: 5.5%
  • Protein: 6.5%
Peanut Butter Cookies
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Peanut Butter Cookies

Recipe and content provided by Amanda Hokanson

Low glycemic and sugar alcohol sweeteners don’t act or taste like sugar in baked goods and can cause some gastrointestinal distress. But, a few days ago I learned about this new option called BochaSweet that is derived from kabocha squash that apparently doesn’t trigger  insulin stimulation.

I’ve been baking conventional cookies all day and my willpower was wavering, so I threw together a batch of peanut butter cookies. They do lack the chewiness of a traditional flour and butter cookie, but they are packed with peanut butter flavor and formed up nicely in the refrigerator.

Peanut Butter Cookies

Makes 41 cookies

Ingredients:

  • 454 grams natural peanut butter (16 oz)
  • 113 grams butter (1 stick)
  • 10 TBSP BochaSweet
  • 3 large eggs
  • 6 TBSP almond meal
  • 1 tsp baking soda
  • 28 grams oat fiber (2 TBSP)
  • 1 heaping was tsp kosher salt (half the amount if using finer salt or salted butter)

Directions:

  1. Preheat oven to 350F. Whip until fluffy and lightened in color by mixing 454 grams natural peanut butter (16 oz) and 1 stick of butter.
  2. Add the BochaSweet and whip until combined.
  3. Incorporate the 3 large eggs one at a time mixing thoroughly.
  4. Switch to paddle attachment (if using a stand mixer) and mix in the almond meal, baking soda, oat fiber, and kosher salt.
  5. I portioned with an 18/8 scoop (about 1.5 TBSP) and cross hatched with a fork dipped in the BochaSweet. I baked them on a dark non-stick pan in the bottom third of the oven for about 10 minutes. Cooled on pan for at least 10 minutes and then moved to a rack to cool completely.

Peanut Butter Cookies

They are a little cakey but very peanut buttery and that’s okay with me.

Nutritional Information

(Per 1 cookie)

  • 110 calories

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