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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.

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%

 

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

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Keto Mini Key Lime Cheesecakes recipe & content provided by Tara Wright, Whole Body Living

These keto mini key lime cheesecakes are so easy to make. Single-serve cheesecake are perfect for parties or if you just want a quick bite.

The tangy keto cheesecake filling pairs perfectly with my keto walnut cheesecake crust. The only tweak I made to the original recipe was to leave out the vanilla extract so it didn’t overpower the lime in the filling.

Mini Key Lime Cheesecake

Mini Key Lime Cheesecake

Ingredients:

  • 4 packages cream cheese (softened)
  • 1 1/4 cup BochaSweet
  • 4 eggs
  • 1/3 cup sour cream
  • 1/3 cup heavy whipping cream
  • 1 tablespoon pure vanilla extract
  • 1/2 teaspoon salt
  • 1 zest of lime
  • 1/2 cup lime juice

Instructions:

  1. Prepare a keto cheesecake crust of your choice.
  2. Fill muffin tins lined with cupcake liners. The best option is parchment paper cupcake liners because they release so easily.
  3. Pre-bake your crust if instructed to in the keto crust recipe. Allow too cool.

MAKE THE FILLING:

  1. Preheat oven to 300 degrees.
  2. Combine your warmed cream cheese and BochaSweet and mix on low until smooth.
  3. Note: If your mixture is not getting smooth and still has chunks in it, your ingredients aren’t warm enough. Stop and warm them now before you add the eggs! Make sure the next ingredients are warmed as well.
  4. Add eggs, heavy cream, sour cream, vanilla, salt, lime juice and lime zest. Mix on low until smooth.
  5. Pour filling onto cooled crust.
  6. Bake for 20 minutes at 300 degrees.
  7. Turn off the oven and allow to set for 1 hour.
  8. Remove from oven and allow to cool completely before placing it in the refrigerator.

Nutritional Information:

  • Calories: 745
  • Carbs: 17g
  • Protein: 26g
  • Fat: 61g
  • Saturated Fat: 32g
  • Cholesterol: 803mg
  • Sodium: 1535mg
  • Potassium: 552mg
  • Fiber: 0g
  • Sugar: 6g
  • Vitamin A: 53.1%
  • Vitamin C: 44%
  • Calcium: 26.5%
  • Iron: 17.1%
Keto Chocolate Ice Cream
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Keto Chocolate Ice Cream

Keto Chocolate Ice Cream recipe & content provided by Jennifer Winder

Best keto ice cream on the planet?

The problem with most traditional ice cream recipes is the high sugar content. That problem is solved by substituting out the high glycemic sugar content with BochaSweet.

This chocolate ice cream gets not only a keto upgrade but the sweetness you crave. Healthy fats like egg yolks and cocoa powder blended into a creamy, delicious ice cream so satisfying you won’t recognize the difference from traditional ice cream.

Thanks to our friend Jennifer Winder for this awesome keto recipe!

Keto Chocolate Ice Cream

Keto Chocolate Ice Cream

INGREDIENTS:

  • 2 1/2 cups heavy whipping cream
  • 2 teaspoons vanilla
  • 3 tablespoons unsweetened cocoa powder
  • 6 egg yolks
  • 2/3 cup BochaSweet

INSTRUCTIONS:

  1. In a medium saucepan, heat heavy whipping cream and vanilla to hot but not boiling (about 120 degrees if you use a thermometer).
  2. Remove from heat and whisk in unsweetened cocoa powder. Let stand for a few minutes to cool a bit.
  3. With a stand mixer whip egg yolks and sweetener until pale yellow.
  4. Leave stand mixer on medium and very slowly add the hot egg mixture (drizzle). If you add it too fast you will make scrambled eggs. Once everything is mixed together, pour back into the pot.
  5. Place pot over medium heat stirring constantly until mixture begins to thicken and remove from stove (it should be thick enough to coat the back of a spoon).
  6. Cool completely before pouring into your ice cream maker. Follow the ice cream mixer directions.

NOTE: If you want ice cream quickly you can cool the hot mixture using an ice bath. If you want to make ahead and store in the refrigerator, make sure you touch the surface of the custard mixture with plastic wrap so that a thin rubbery layer does not form.

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

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