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

We should all give great thanks to my bestest friend Karen for starting me down this path! Way back in the day (we won’t even talk about how many years ago), I taught Karen how to make amazing cheesecakes.

She’s continued to make cheesecakes and has gotten very creative with flavor combinations. We stopped to see her on our way home from a family trip and she presented me with a Keto Cheesecake. You’re thinking “Wow, what an amazing friend!”.

Yep. She’s A-M-A-Z-I-N-G!

Then she wrote out the recipe for me and said “Make it PERFECT!” And so…..I did!

The Perfect Keto CheesecakePerfect Keto Cheesecake

Cuisine: Keto
Servings: 10 slices

According to my taste testers, this keto cheesecake tastes just like the real thing. Learn how to make a keto cheesecake that will amaze your taste buds and impress not only yourself but your friends and family too!

INGREDIENTS:

  • 4 packages cream cheese (8 ounces)
  • 1 ¼ cup BochaSweet
  • 4 eggs
  •  cup heavy whipping cream
  •  cup sour cream
  • 1 tablespoon pure vanilla extract
  • ½ teaspoon almond extract
  • ½ teaspoon salt

DIRECTIONS:

To Make the Filling:
  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. Pour filling onto cooled crust.
  6. 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.
  7. Turn off the oven and allow to set for 4 hours or overnight
  8. Remove your baked cheesecake from the oven and allow to cool completely before placing it in the refrigerator
  9. Get my recipe for creamy keto caramel sauce and use as a topping!

NUTRITIONAL INFORMATION:

  • Calories: 380
  • Carbs: 4g
  • Net Carbs: 1g
  • Fat: 37g
  • Protein: 7g
  • Sugars: 3g
  • Sodium: 440mg
  • Potassium: 165mg
  • Cholesterol: 179mg

 

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

 

 

Keto Vanilla Cupcakes Feature
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Keto Vanilla Cupcakes recipes provided by Tara Wright, Whole Body Living

Have your cake & eat it too!

Living a keto lifestyle is sustainable even during the holidays with these delicious vanilla cupcakes.

I have paired them with a tangy lemon-lime frosting. These also taste great with my strawberry keto frosting, coconut keto frosting or vanilla peppermint keto frosting!

Low Carb Vanilla Cupcakes (Keto & Grain Free)

Keto Vanilla Cupcake

Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins

INGREDIENTS:

  • 6 eggs separated
  • 1/4 tsp cream of tartar
  • 1/2 heavy whipping cream
  • 1/2 cup water
  • 1/2 cup olive oil
  • 2 teaspoons pure vanilla extract
  • 1/2 teaspoons almond extract
  • 1/2 cup BochaSweet
  • 1/2 cup (30g) superfine coconut flour  
  • 1 cup (112g) almond flour
  • 1/4 teaspoon cream of tartar
  • 1 teaspoon baking soda
  • 1 teaspoon xanthan gum
  • Pinch salt
  • 2 tablespoons acacia fiber powder
For the Frosting:
  • 8 ounces cream cheese
  • 4 tablespoons butter softened
  • 1/4 cup heavy cream
  • 1/2 cup BochaSweet
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon almond extract
  • 7 drops Young Living Lemon Vitality Essential Oil
  • 7 drops Young Living Lime Vitality Essential Oil
  • Pinch salt

Nutrition facts per serving:

  • Calories: 309
  • Total Fat: 31g
  • Sodium: 320mg
  • Total Carbohydrates: 2g
  • Total Sugars: 1g
  • Protein: 5g

 

Strawberry Margarita Tartlets (Image
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Recipe and content provided by Amanda Hokanson

I was craving something beyond peanut butter and chocolate…it is rare but it does happen.

The plan was to make a key lime curd and ended up with these Strawberry Margarita Tartlets. The only unfortunate thing is the lackluster color of key lime curd — luckily the color belies the flavor punch.

Strawberry Margarita Tartlets (Image

Strawberry Margarita Tartlets

INGREDIENTS:

Key Lime Curd

  • 2/3 cup (160 ml) key lime juice (or fresh squeezed)
  • 10 tbsp (150 grams) BochaSweet sweetener
  • 4 large egg yolks
  • 1/2 cup (118 ml) heavy whipping cream
  • 2 tbsp (28 grams) Kerrygold butter
  • 1 tsp vanilla extract
  • 1.5 tbsp lime zest

Tart Filling

  • 8 ounces of softened Neufchatel cheese
  • strawberry sauce (to taste)

DIRECTIONS:

  1. If you’re fancy and have a bain-marie then get ready to put it to work. If you’re a commoner like me, find a heat proof bowl that will fit atop a large sauce pan or small pot to use as your double boiler. Fill your pan with water and set it on the heat and bring to a boil. It should be as full as possible without letting the bowl sit in the water.
  2. Whisk juice, sweetener, eggs, and whipping cream in the heat proof bowl. Reduce the heat on the pan to a low boil and place the bowl on the pan.
  3. Be prepared to spend some quality time with this curd. You must whisk, stir, scrape, and otherwise keep it moving to prevent scorching and keep it smooth. Adjust heat up and down, keep things moving without burning yourself but whisk like you’ve never whisked before.
  4. Once the curd mixture gets hot, it will start to thicken pretty quickly. Lift your whisk and when what falls off keeps a bit of its form before melting back in, take it off the heat.
  5. Beat in the butter, vanilla, and zest. Whisk until well incorporated. Allow to cool 15 minutes, stirring occasionally, then cover and place in fridge at least 4 hours.
  6. The tart filling is 8 ounces of softened Neufchatel cheese whisked together with the curd. I made almond meal tartlet shells and added some homemade strawberry lime chia sauce.

 

Strawberry Margarita Tartlets

BOCHA-BEETS Smoothie
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Can’t beet this.

This smoothie features our beetroot nitric oxide booster BOCHA-BEETS. It is a delicious pre-workout smoothie that contains collagen protein and healthy fats.

Many smoothies are packed with high-glycemic fruits and contain way too much sugar. The combination of wild blueberries and BOCHA-BEETS helps to keep this smoothie low glycemic and keto-friendly. Amazing superfoods like cacao, collagen protein, wild blueberries, beetroot, and sunflower seed butter makes this drink so satisfying. Plus, the sweetness of BochaSweet makes this smoothie quench your sweet tooth.

Next time you head to the gym, make yourself a keto beet berry smoothie!

Keto Beet Berry Smoothie

Ingredients:

  • 1/4 cup wild blueberries
  • 1-2 tbsp sunflower seed butter
  • 2 scoops collagen peptides
  • 1 tbsp MCT oil
  • 1/4 tsp vanilla extract
  • 3-4 tsp BochaSweet
  • 1-2 scoops BOCHA-BEETS
  • 1 tbsp cacao powder
  • 1/2 cup almond milk
  • 1/4 cup ice (optional)

Directions:

  1. Add all ingredients into a high speed blender and blitz until evenly combined, smooth and creamy.
  2. Depending on how thick you like your smoothie you can add in extra almond milk or water and re-blend until you reach your desired consistency.
  3. Pour into glasses and enjoy!

 

BOCHA-BEETS Smoothie

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%
Low Carb Caramel Sauce
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Keto Caramel Sauce

Recipe and content provided by Tara Wright

This Keto Caramel Sauce is just the thing for creating indulgent drinks such as a Low-Carb Caramel Macchiato. It’s amazing drizzled over some keto ice cream or my infamous ‘quick’ Keto Cheesecake dessert. This sauce is quick and easy to make and stores in the refrigerator in a tightly sealed container for a few weeks.

The best thing about this sauce is that it only thickens slightly in the refrigerator, making it perfect for whipping up drinks and drizzling over desserts. It’s a great topping for treats such as keto ice cream on top of a fudgy keto brownie with a drizzle of low carb caramel sauce. Mmmmmmmm.

If you’re looking for a thick and creamy low carb caramel sauce that hardens in the refrigerator–check out my recipe here. This version of keto caramel thickens in the fridge and would even be great for making old fashioned rolled caramels for the holidays.

If you watch the video, you’ll notice I was experimenting with using a candy thermometer. I found that this step isn’t necessary. So, I’ve omitted it in the instructions.

Check out the video and discover how simple making a homemade keto caramel sauce can be.

BochaSweet Keto Caramel Sauce

12 servings

INGREDIENTS:

  • 1/2 cup heavy whipping cream (4 ounces)
  • 1/4 cup water (2 ounces)
  • 1/2 cup BochaSweet
  • 2 tbsp BochaSweet
  • 1/4 tsp salt
  • 1/2 tsp Watkins Pure Vanilla Extract
  • 1/2 tsp Watkins Caramel Extract

 

DIRECTIONS:

  1. In a 3 quart saucepan, combine water, BochaSweet, and salt and put over medium heat.
  2. Stir until the mixture comes to a boil.
  3. Simmer without stirring for 3-4 minutes.
  4. Reduce heat to medium low and add cream.
  5. Bring to a boil and boil for 3-4 minutes.
  6. Remove from heat and add vanilla & caramel extracts.

Low Carb Caramel Sauce
Recipe Notes: Store cooled mixture in the fridge in a tightly sealed container. Keto Caramel sauce keeps up to 1 week in the fridge.

Nutrition Facts (per serving):

  • Calories: 34
  • Fat: 96%
  • Net Carb: 3%
  • Protein: 3%

 

Keto Chocolate Covered Strawberries
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Does the sweet taste of chocolate just makes you want to SMILE! Yes we know you’re in love with chocolate. So enjoy this Valentine’s Day with easy to make, decadent chocolate covered strawberries. These are keto chocolate covered strawberries that you and your significant partner can cherish with every bite.

This simple recipe can be made in a matter of minutes and its sinfully sweet, but without the negatives of hi-glycemic store bought chocolates. Simply substitute in BochaSweet which as a sugar replacement is so potent in sweetness that you’ll never want to use any other sugar alternative ever again. Go ahead and make this loving day one for the books!

Keto Chocolate Covered Strawberries

Serves 2 people

INGREDIENTS:

  • 1 unsweetened dark chocolate bar (100% cacao)
  • 3 tbsp BochaSweet
  • 1-2 tbsp cacao butter
  • 1 box of fresh strawberries
  • optional: shredded coconut, chopped nuts

DIRECTIONS:

  1. Rinse 1 box of fresh strawberries thoroughly and set aside.
  2. Submerge partially a heat-safe glass pyrex bowl into a pot filled with water to create a double boiler on medium heat. Add in the unsweetened dark chocolate bar and stir to melt completely to a syrup.
  3. Next, add in 3 tbsp BochaSweet and stir until well combined. Begin to add in the cacao butter to keep a chocolate “liquor” consistency. Reduce heat to low and simmer. Remove from heat and stir continuously for several minutes until sweetener is completely melted into the chocolate.
  4. Dip each strawberry into the chocolate using a circular motion to get an even coating. As an option dip into shredded coconut or chopped nuts if you prefer.
  5. Enjoy! Have a wonderful Valentine’s Day!Keto Chocolate Covered Strawberries

 

Ketofied Vegan Green Smoothie
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Not sure whether to have a green juice or a green smoothie? This is the recipe for you. We combined both to give you this Ketofied Vegan Green Smoothie.

This smoothie is packed with an array of nutritious superfood greens like chlorella, moringa, kale, spirulina, wheat grass, and matcha green tea. A few scoops of hemp protein and some healthy fat from coconut oil, cocoa and sunflower seed butter for the perfect ketofied vegan pre- or post-workout meal.

Thanks to our BochaSweet sugar replacement the taste is amazing.

Ketofied Vegan Green Smoothie

INGREDIENTS:

  • 1 cup almond milk
  • 1/4 cup green juice (apple, kale, lemon)
  • 4 tbsp hemp protein
  • 1.5 tbsp cacao powder
  • 3-4 heaping tsp BochaSweet
  • 1 serving greens powder mix (your preference)
  • 1 tbsp coconut oil
  • 1 tbsp sunflower seed butter
  • 1 tbsp hemp seeds
  • 1 tsp cinnamon
  • pinch of salt

DIRECTIONS:

  1. Add all ingredients to a high-speed blender and blend until evenly combined and smooth.
  2. If you prefer extra thickness, you can add 1/2 an avocado for even more creaminess if you desire.
  3. Pour into a glass and top with hemp seeds, extra sunflower seed butter, and berries to your heart’s content.

 

Ketofied Vegan Green Smoothie

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