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.

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

BochaSweet Latte
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Here’s a latte with added butter and MCT oil!

Part of a popular health trend that has been popping up all over the web, and it has been taken up a notch sweetened with delicious BochaSweet™.

This recipe has a spicy touch, perfect to keep you warm and cozy just in time for the holiday season. It’s a Spicy Chocolate Yerba Mate Latte with a hint of ghost pepper. The blend of spicy with the sweet taste of BochaSweet™ makes this latte ultra delicious!

Skip the high calorie lattes and make life sweet again with BochaSweet, the Supreme Sugar Replacement. Thanks to our customer Julia for this amazing BochaSweet recipe!

Sugar Free Latte

 

INGREDIENTS

Serves 2 

  • 6 tbsp Yerba Mate tea
  • 2 tbsp Kerrygold butter or ghee
  • 1 tbsp BochaSweet™
  • 2 tbsp MCT oil
  • 1/8 tsp ghost chili pepper (fresh or frozen) or cayenne pepper powder
  • 1/8 tsp cinnamon
  • 1 tsp maca powder
  • 3 tbsp cacao powder

 

DIRECTIONS

Brew Yerba Mate in french press for 8 minutes. Add brewed tea and the rest of the ingredients to a high powered blender. Blend on high for 45 seconds. Pour and enjoy!

 

 

Bocha Lime Pound Cake

A spinoff of the common key lime pound cake is this gluten-free cake sweetened with BochaSweet! This healthier version is perfect for the keto diet and also diabetic-friendly. In this recipe you will be substituting grain-based flour with gluten-free substitutes such as almond flour and coconut flour. 

Featuring pleasant tasting BochaSweet, instead of a bitter tasting sweetener, this reduced calorie recipe is a guilt-free, good for you key lime pound cake!

Bocha Lime Pound Cake

INGREDIENTS

Makes 8 servings

Cake

  • 1 3/4 cups almond flour
  • 2 tbsp coconut flour
  • 1.5 tsp baking soda
  • 1/4 tsp salt
  • 1/4 cup butter
  • 1/3 cup BochaSweet
  • 2 eggs
  • 1/4 cup almond milk
  • 1/8 cup key lime juice
  • 1 tsp key lime zest

Glaze

DIRECTIONS

Cake

  1. Preheat oven to 325F and grease a small loaf pan.
  2. In a medium bowl, whisk together the almond flour, coconut flour, baking soda, and salt.
  3. In a separate bowl beat the butter and BochaSweet together until well combined. Add in the eggs until well combined, then add in half of the flour mixture. Whisk in the lime juice, lime zest, and almond milk. Finally, add in the remaining flour mixture.
  4. Pour the cake batter into the prepared loaf pan and bake for 50 minutes, or until the top and edges are golden brown. Remove from the loaf pan and flip onto a wire rack to allow to cool for 15 minutes.

Glaze

  1. Whisk together the BochaSweet and lime juice together until an icing consistency forms. Drizzle over the cake once it cools.

Bocha Lime Pound Cake

Low Carb Vanilla-Lemon Cake
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The Low Carb Lemon-Vanilla Cake is a diabetic’s delight without all the extra carbs and sugar. This one hit a home run in our kitchen! It’s so good…we must admit it tastes better than any other unhealthy store bought birthday cake.

INGREDIENTS

  • 1/3 cup melted ghee
  • 1 3/4 cup tigernut flour
  • 1/4 cup coconut flour
  • 1/4 tsp pink salt
  • 3 large eggs
  • 1/2 cup BochaSweet
  • 2 tsp vanilla extract
  • 1 tsp lemon juice
  • 1/2 tsp baking soda

DIRECTIONS

  1. Preheat the oven to 325°F . Then prepare a round or rectangle cake dish with ghee and then line with parchment paper.
  2. In a small pan, melt the ghee and then set aside making sure to allow to cool slightly. In a large bowl, mix together the dry ingredients (tigernut flour, coconut flour, and salt).
  3. Separate the yolks from the eggs and place the whites and yolks in two separate bowls. Add the BochaSweet, vanilla extract, lemon juice, and the melted ghee that was set aside. Whisk until smooth.
  4. Add the egg yolk mixture into the large bowl with the dry ingredients and whisk until the batter is smooth and a dough forms.
  5. For the egg whites you will be using a whisk to beat until a whipped cream consistency appears. May take a couple minutes. Then set aside for a moment.
  6. Stir in the baking soda into the batter and then start to slowly add 1/3 of the whipped egg whites into the dough. Gently fold in the rest of the egg whites into the batter, being sure to mix until only a few egg white streaks are left. Form the batter in the cake pan using a spatula.
  7. Bake for 40 minutes or until a toothpick comes out clean. Let the cake cool.
  8. Apply our delicious whipped cream frosting recipe on top! Then serve.

 

Bocha Sweet Vanilla-Lemon Cake

 

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