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

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.

Collagen Kabocha Pear Soup
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This soup gets a boost in protein from our new grass fed Collagen Peptides and features a blend of coconut milk, kabocha squash, asian pear, and cucumber. Like other collagen soups, this recipe creates a soup rich in flavor that helps to support joint and gut health. 

In addition, the sweetness from the Japanese kabocha squash tastes like candy and is packed with anti-inflammatory nutrients like Omega 3’s and beta-carotene. This soup gets a kick from spices like cayenne pepper, cinnamon, and cloves which makes up the flavors of pumpkin pie. 

Garnish with mint leaves, dried cranberries, and almond slivers for the perfect collagen kabocha pear soup.

Collagen Kabocha Pear Soup

Collagen Kabocha Pear Soup

Start to Finish: 30-60 minutes

  • 2 cups steamed kabocha squash
  • 3/4 cup coconut milk
  • 1 garlic clove
  • 1 teaspoon fresh ginger
  • 1 tablespoon almond butter
  • 1/2 teaspoon cinnamon
  • 1/4 cucumber (diced)
  • 1-2 scoops Collagen Peptides
  • 1/4 teaspoon cayenne pepper
  • 2 teaspoons coconut butter
  • 1 teaspoon coconut oil
  • 1 Asian pear (sauteed)
  • Salt and pepper to taste

Instructions:

  1. Steam 2 cups kabocha squash (30 minutes). Set aside.
  2. Start out by adding chopped Asian pear with 1 clove of garlic to a pot with added coconut oil and cook until soft on medium heat. 
  3. Place steamed kabocha squash to a food processor and blend until smooth.
  4. In a high speed blender, add in all the ingredients and blend on high speed until smooth. If too thick, add more water as needed to desired liking.
  5. Transfer to a pot to cook on a low simmer for a hot soup or consume as is for a cold soup. 
  6. Garnish with mint leaves, dried cranberries, and almond slivers if you prefer. Enjoy!

Servings: 2-4


BOCHA-BEETS MOBILE SLIDER FITNESS GIRL
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You have heard the ads on the radio and TV raving about beets and how beetroot powder helps with nitric oxide production by supporting healthy circulation and blood pressure. If you tried beetroot powder you have realized firsthand that this powerful extract definitely works, but you may have been put off by the bitter aftertaste you get with our competitors’ beet supplements sweetened with stevia.

Our own upgraded beetroot formulation gets the same high quality GMO FREE all-natural beetroot powder found in other products. But to take things to the next level, it is sweetened with our great tasting keto-friendly sugar replacement, BochaSweet.

Our specially formulated Bocha-Beets has everything you could ever want in a beet powder mix, especially as a pre-workout supplement.

This is why we created Bocha-Beets!

A stimulant-free beetroot supplement that is sweetened with 100% kabocha extract. The best tasting keto-friendly sugar replacement on the market! No more chugging down beet powders that leave an unpleasant artificial taste! Or that has added flavorings which taste like cough syrup!

Bocha-Beets was created with your health in mind and contains ingredients that helps to support a healthy cardiovascular system.

  • Non-GMO Beetroot Extract
  • Citrulline Malate
  • Betaine Anhydrous
  • Branched Chain Amino Acids
  • L-Arginine
  • Vitamin B6/B12
  • Electrolytes (magnesium, sodium, and potassium)

Non-GMO Beetroot Extract

In our Bocha-Beets formula we made sure to source a high quality GMO free, organic beetroot powder that has a high nitrate content. Beetroot has been increasing in popularity in recent studies due to its claims that it can improve athletic performance, support healthy blood pressure, and increase blood flow.

The abundance of dietary nitrates found in beets convert intro nitric oxide in the body. The purpose of nitric oxide is to help relax and dilate the blood vessels.

Citrulline Malate

The amino acid L-citrulline is included to help with endurance and delaying the onset of fatigue during exercise. This amino acid is popular in pre-workout formulations and helps to assist further with blood and nitric oxide production in the body.

When it comes to your workouts, citrulline can help you perform more reps and reduce post-workout muscle soreness.

Betaine Anhydrous

Betaine is found in beets and is a powerful bioactive compound that helps to support a healthy heart and regulates homocysteine levels in the body.

Branched Chain Amino Acids

Branched Chain Amino Acids (BCAA’s) are added into Bocha-Beets for muscle growth by promoting protein synthesis. These branched chain amino acids are composed of leucine, isoleucine, and valine.

L-Arginine

The amino acid L-arginine creates nitric oxide and relaxes the blood vessels. The body converts L-citrulline into L-arginine; therefore, adding L-arginine into Bocha-Beets helps to support healthy circulation.

Vitamins B6/B12

Vitamin B6, known as pyridoxine, is a water-soluble vitamin that your body utilizes for creating neurotransmitters and regulating homocysteine levels.

Vitamin B12 deficiency is one of the world’s leading nutrient deficiencies. Adding B12 to Bocha-Beets provides benefits to the central nervous system.

Electrolytes

The electrolytes added into the formulation is magnesium, potassium, and sodium. By including these electrolytes into Bocha-Beets, you can prevent the drop in performance during exercise that comes about from low mineral levels.

Summary – Bocha-Beets Nitric Oxide Booster

Bocha-Beets is a stimulant-free beetroot supplement that is sweetened with 100% kabocha extract. The best tasting keto-friendly sugar replacement on the market!

Simply purchase a 10.6 oz jar of Bocha-Beets and you will automatically receive a FREE 1 Lb pouch of BochaSweet with your order.

Click Here To Learn More About Bocha-Beets

Goji Berry Valentine's Day Brownies
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These fudgy brownies infused with goji berry is the ultimate Valentine’s Day treat!

Finally. We took our latest brownie recipe and adapted it for Valentine’s Day for truly one of a kind deliciousness. This recipe came out with a tasty fudgy consistency that instantly melts in your mouth with a sweet chocolate taste. This is the kind of dessert your partner will absolutely love when you surprise them with these fudgy brownies.

The addition of goji berry adds a nice superfood touch along with collagen peptides for an extra boost in protein. To get even more creative be sure to add some rose petals to truly bring out the Valentine’s theme — don’t be surprised if you find your partner loves you even more!

Fudgy Goji Berry Brownies

Fudgy Goji Berry Valentine’s Brownies

Start to Finish: 50 minutes

Ingredients:

  • 1/2 cup cacao butter
  • 2 tablespoon MCT oil or coconut oil (add extra if too dry)
  • 1/2 cup cocoa powder (1/4 cup mixed with cacao butter for melted chocolate)
  • 1 tablespoon goji berry powder (optional)
  • 2 whole eggs
  • 1 egg yolk
  • 3/4 cup BochaSweet
  • 1/2 teaspoon vanilla extract
  • 1 scoop Collagen Peptides (optional)
  • 1 cup almond flour + 1 tablespoon
  • 1/2 cup chopped almonds
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup dried goji berries

Instructions:

  1. Preheat oven to 325 degrees.
  2. Place 1/2 cup cocoa butter on a stove top or over a double boiler in a heat-proof bowl. Add in 1/4 cup cacao powder and mix together until it makes a chocolate syrup consistency. Set aside.
  3. In a large mixing bowl, add in the eggs, egg yolk, MCT oil/coconut oil and BochaSweet for a few minutes or until light and fluffy. Turn on your mixer on a low setting. Stir in the vanilla extract.
  4. Next, slowly add in the chocolate syrup mixture until completely mixed.
  5. Add in the cocoa powder, goji berry powder, collagen, almond flour, baking powder, and salt. Fold in the chopped almonds. (Optional: you can add in your choice of nuts, chocolate chips, or whatever you desire). Blend on medium speed in your mixture until a creamy batter forms. Sprinkle dried goji berries if you prefer.
  6. Pour the batter using a rubber spatula into a greased 9×9 baking dish (layer with parchment paper if you prefer). Bake for 28-30 minutes or until a toothpick comes out clean.
  7. Allow to cool for 30 minutes before cutting. You can place in the freezer for at least 15 minutes after brownies cool to make it easier to cut. Decorate with goji berries and rose petals.

Makes: 8

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