Salted Chocolate Chunk Cookies
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Recipe and content provided by Mary Florer

These Salted Chocolate Chunk Cookies are gluten-free with a keto twist on traditional cookies. You’d never know these cookies are sweetened with BochaSweet. These cookies are quick and easy to make with a delicious taste you’ll instantly appreciate with every bite.

This guilt-free recipe is the perfect treat to enjoy this holiday season!

Salted Chocolate Chunk Cookies

Start to Finish: 30 minutes

INGREDIENTS:

  • 6 oz roughly chopped dark chocolate (80% cacao or higher)
  • 6 oz all-purpose low-carb flour*
  • 1/2 cup BochaSweet
  • 1/2 cup erythritol (brown sugar)
  • 1 stick grass-fed butter
  • 1 teaspoon kosher salt
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon ground nutmeg
  • 1 teaspoon vanilla extract
  • 1 large cage-free egg

All-purpose low-carb flour*

  • 4 cups almond flour
  • 1 cup coconut flour
  • 1/2 cup golden flax meal
  • 1/8 cup xanthan gum
  • 1/8 cup arrowroot powder

INSTRUCTIONS:

  1. For the all-purpose low-carb flour, whisk all ingredients together in a large bowl. (Can be stored in an airtight container in the freezer for up to 6 months.)
  2. Preheat oven to 350F. Set aside a handful of chopped chocolate, and place remainder in a medium bowl. Add flour and toss to combine.
  3. Combine butter, both sweeteners, baking powder, baking soda, salt, vanilla, and nutmeg in a large bowl, or the bowl of a stand mixer. Using stand mixer or handheld mixer, mix on low until ingredients have just incorporated, then increase to medium and beat about 5 minutes until light and fluffy. Add egg and mix until smooth. Reduce speed to low and add the flour/chocolate mixture to form a stiff dough.
  4. Divide dough into 1 heaping tablespoon or 1 ounce portions. Arrange dough balls on a parchment lined baking sheet spaced 2 inches apart. Flatten balls slightly, sprinkle with reserved chocolate and a pinch of kosher salt each. Bake 12-15 minutes until cookies are puffed and golden around the edges.
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Keto Gooey Butter Cake

Recipe and content provided by Tara Wright, Whole Body Living

I just can’t gush enough about this Keto Gooey Butter Cake which I created specifically for my hubby who had fallen in love with this southern dessert a year prior to us entering the ketogenic lifestyle.

As you may know, here at Tara’s Keto Kitchen, I’m busy in the kitchen creating and perfecting keto desserts and keto food options to help make the ketogenic diet sustainable over the long term.

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Keto Gooey Butter Cake

A keto gooey butter cake with only 1 total carb (0 net carb) per serving for all of us that love the taste and texture of traditional butter cake. This is one of the keto recipes we like to make and take to potlucks & social gatherings. We cut the pan into 24 small squares because a little butter cake goes a long way!

Start to Finish: 1 hour 15 minutes

INGREDIENTS:

  • 1/4 cup coconut flour (2 oz)
  • 1/8 teaspoon xanthan gum
  • 1/2 teaspoon salt
  • 1/2 teaspoon baking powder
  • 8 tablespoons butter (melted)
  • 3/4 cup heavy cream
  • 2 eggs
  • 1 cup water
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon almond extract
  • 1 cup BochaSweet

INSTRUCTIONS:

  1. Preheat oven to 325 degrees.
  2. In a small bowl combine: 2 oz coconut flour (1/4 cup), 1/8 teaspoon xanthan gum, 1/2 teaspoon salt, 1/2 teaspoon baking powder.
  3. Stir to combine, set aside.
  4. In a medium mixing bowl combine: 8 tablespoons melted butter (1 stick), 3/4 cup heavy cream, 2 eggs, 1 cup water, 1 teaspoon vanilla extract, 1/2 teaspoon almond extract, 1 cup BochaSweet.
  5. Use a blender to blend the wet ingredients until combined. Then add your dry ingredients. Blend on medium speed for 1 minute. Stop and use a spatula to clean the sides and bottom and blend an additional 2 minutes on medium high speed. The batter will thicken considerably and be the consistency of cake batter once done.
  6. Pour into a baking dish and bake at 325 degrees for 60 minutes.
  7. Cool for 4 hours before serving.

Servings: 24

NUTRITIONAL INFORMATION:

  • Calories: 76
  • Carbs: 1g
  • Protein: 1g
  • Fat: 7g
  • Saturated Fat: 4g
  • Cholesterol: 34mg
  • Sodium: 93mg
  • Potassium: 21mg
  • Fiber: 1g
  • Sugar: 1g
  • Vitamin A: 247IU
  • Vitamin C: 1mg
  • Calcium: 13mg
  • Iron: 1mg
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
Keto Friendly Root Beer
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Keto Friendly Root Beer

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!
Matcha Green Tea 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

Start to Finish: 1 hour 10 minutes

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
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.

Servings: 12

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.

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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.

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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!

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Click Here To Learn More About BOCHA-BEETS

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