Lemon Bars *****

 

8 eggs

8 ounces cream cheese, softened

1 stick butter, softened

2 tsp lemon extract

1 slightly rounded tsp powdered monk fruit

A few additional drops of monk fruit extract

Blend together eggs, cream cheese, butter, lemon extract, and monk fruit until smooth and well combined.

Pour the mixture into a 2-quart rectangular baking dish, lined with parchment paper.

Bake at 350 for 25 minutes.  Remove from oven immediately.

Cool and refrigerate

Keto Cheesecake

 

1 egg

2 oz softened cream cheese

2 Tbsp blueberries

2 Tbsp sweetener

1 Tbsp lemon juice

1 tsp vanilla

Blend all ingredients except blueberries until smooth and creamy.

Pour into a greased ramekin.  Stir in blueberries.

Bake in a preheated 350 degree oven for 30-35 minutes.  Chill.

If desired, serve with whipped cream.

~KetoSnackz on Instagram

Keto Egg Bake with Cream Cheese *****

 

Keto Egg Bake with Cream Cheese

This is the ultimate easy egg bake or crustless quiche recipe. You make one egg mixture and choose your own veggies, meats, cheeses, and spices to go in it.

Prep Time10minutes mins

Cook Time30minutes mins

Total Time40minutes mins

Ingredients

Egg Mixture (for one egg bake to serve 3-4 people, multiply as necessary):

• 4 eggs
• 4 oz cream cheese
• large pinch of salt

Topping Options:

• 1/2 tsp dill, basil, oregano, parsley, etc.
• 1/2 tsp dried onion and/or dried minced garlic
• 1/2-1 cup of shredded or crumbled cheese (cheddar, mozzarella, feta, etc.)
• sauteed veggies
• cooked meats

Instructions

• Preheat oven to 350.
• Put the egg mixture ingredients in a blender and blend until smooth.
• Spray a baking dish with cooking spray. Put the toppings of your choice in the baking dish: meat or vegetables on the bottom, then sprinkle on the cheese, finally sprinkle on seasonings. Pour the egg over the fillings.
• Bake for 30 min or until the easy egg bake isn’t jiggly and the edges are golden brown.

After the keto, bake has cooled, and you put them in airtight containers, refrigerate for up to 4 days. Or you can freeze it for two months. Before reheating, it’s best to store the casserole bake in the fridge overnight if frozen.

 https://joyfilledeats.com/cream-cheese-egg-bake/

Low Carb Ricotta Egg Bake *****

 

• 1 tsp avocado oil
• 3 cups baby spinach, rough chop
• 8 eggs
• 1 cup ricotta
• 1/2 cup milk
• 5 slices bacon, cooked + chopped
• salt + pepper, to taste
• 1/2 cup shredded cheese (mozzarella, etc.)

Instructions

• Preheat oven to 350℉. Line a 9x13 baking dish with parchment paper.
• In a large skillet, heat oil over medium heat. Sauté spinach for 2 minutes longer. Remove from heat and drain well.
• In a large bowl, whisk together the eggs, ricotta and milk. Stir in the bacon crumbles, salt, pepper, shredded cheese. and spinach mixture until combined. Pour into baking dish. Sprinkle top evenly with a little more shredded cheese. Bake uncovered for 30-35 minutes or until toothpick comes out clean. Let sit for 8-10 minutes and cut into squares.

https://hungryhappens.net/wprm_print/low-carb-ricotta-egg-bake

Blueberry Chia Yogurt *****

 I tried this with lemon extract instead of vanilla.  It was pretty good, although I added a few extra drops of liquid monk fruit to combat the bitterness of the lemon.  I also tried doubling the recipe, which worked well.

3/4 cup Greek yogurt

1/2 cup blueberries

3 Tbsp chia seeds

1/2 tsp vanilla

1/8 tsp powdered 100% monk fruit

Blend yogurt and blueberries together with vanilla and monk fruit.  Stir in chia seeds.  Place in a mason jar and chill overnight.  Top with extra blueberries, if desired.

Blueberry Chia Yogurt Pudding ****

3/4 cup Greek yogurt

1/2 cup blueberries

3 Tbsp chia seeds

1/2 tsp vanilla

1/8 tsp powdered 100% monk fruit

Blend yogurt and blueberries together with vanilla and monk fruit.  Stir in chia seeds.  Place in a mason jar and chill overnight.  Top with extra blueberries, if desired.

https://ihackeddiabetes.com/wprm_print/low-carb-tiramisu-chia-pudding

Yogurt Chia Seed Pudding *****

 

• 1 cup plain yogurt
• ½ cup milk
• 1/4 cup chia seeds
• 1/2 tsp vanilla
• 1/4 tsp 100% Monk Fruit Drops
• Pinch Real Salt
• Frozen Wild Blueberries

To a wide-mouth quart mason jar, add yogurt, milk, vanilla, monk fruit and salt.  Stir in chia seeds until well mixed.  Refrigerate.  Five or ten minutes later, stir again.

Refrigerate for several hours or overnight.  

Thaw the blueberries and serve with the pudding.

Or, make a jam out of 1 1/2 cups blueberries mixed with 2 Tbsp water and cooked down in a small saucepan.  

Frozen Instant Pot Chuck Roast *****

 

• 2-lb pound frozen chuck roast
• 2.5 cups water
• 1 teaspoon Real Salt

1. Place the metal trivet in the bottom of the Instant Pot, and place the frozen roast on top of the trivet.
2. Pour the water over the roast.
3. Sprinkle the roast with Real Salt.
4. Cook on Manual on High for 85 minutes.
5. Once the roast finishes cooking, allow it to naturally release for 30 minutes.
6. Carefully remove the lid and allow the roast to cool to the point that it’s safe to handle. Remove the roast to a large bowl and use two forks to easily shred it.

https://keytomylime.com/instant-pot-frozen-roast/#mv-creation-135-jtr

Creamy Ricotta Dessert *****

 Very good.  Made it in the mini food processor.  Made it with lemon instead of vanilla.  Really good.  

• 1 1/2 cups whole milk ricotta 
• ▢1/4 tsp 100% monk fruit powder
• Dash Real Salt
• ▢1 tsp vanilla extract OR 1 tsp lemon extract

Combine all ingredients in a small food processor.  Process for 2 minutes.  

Refrigerate for at least 1 hour, or overnight.

Blueberry Chia Pudding

 

½ cup fresh blueberries (plus extra for topping)

½ cup plain Greek yogurt

1 tablespoon chia seeds

½ teaspoon vanilla extract

1 teaspoon honey (or to taste — skip for no added sugar)

1 teaspoon cacao nibs or crushed dark chocolate

Instructions:

Mash the ½ cup blueberries with a spoon.

Add Greek yogurt, chia seeds, vanilla, and honey.

Stir until fully combined.

Top with a few whole blueberries and sprinkle with cacao nibs.

Cover and refrigerate for at least 2 hours (or overnight).

https://www.instagram.com/p/DMXthb8s5_1/

Egg Salad

 

Egg Salad

Makes 2 servings

6 eggs, cooked the night before and chilled overnight

4 heaping Tbsp homemade mayo 

2 stalks celery, finely chopped

Customize your protein: 1 egg = 6 grams protein

Change Your Diet, Change Your Mind

Roast Chicken

 

1 whole chicken (4 lb)

Salt, to taste

½ cup bone broth

Serves 4 + Leftovers

 Preheat oven to 375°F.

2. Place the chicken, breast side down, in a baking tray. Season generously with salt.

3. Cover the tray with parchment paper or aluminum foil and roast for about 30 minutes, then remove the paper and reduce the temperature to 350°F.

4. Gently tilt the baking tray and drain the rendered chicken fat into a glass jar. Flip the chicken over and pour the bone broth around the chicken. Season again and cook for another 40 minutes.

5. Turn off the oven, open the door, and let the chicken rest for 10 minutes while covered with parchment paper or aluminum foil. The legs should move about freely and if you slice between the leg and the breast, the juices should run clear.

6. Carefully remove the two thighs (leave the skin on) and save for lunch on day 4. Carve the chicken breasts, remove the wings, and debone the rest of the meat (with the skin).

7. Serve a 4 oz-piece of chicken breast alongside one of the wings. Carve them into slices and serve in the broth with the rendered chicken fat.

Nutrition facts per one serving: 56g fat, 52g protein, 0g total carbs, 0g fiber, 710 calories, 70% fat, 30% protein, 0% carbs

Change Your Diet, Change Your Mind

Chicken Thighs

 

Chicken Thighs 

Makes 1 serving

4 boneless chicken thighs (about 3oz each)

1 Tbsp duck fat

½ cup low-histamine chicken broth

Salt, to taste

DIRECTIONS:

1. Preheat oven to 350°F.

2. You’ll need a pot with a lid that you can transfer from the stove top to the oven. Brown the chicken thighs, skin side down, in the duck fat over medium-high heat.

3. Add the broth and bring to a simmer before transferring to the oven, lid on, for 40 minutes

Ribeye

 

Ribeye

Makes 1 serving

1 ribeye steak, 1" thick (about 10 oz)

2 tbsp tallow

1–2 tsp salt

DIRECTIONS:

1. Bring the meat to room temperature—this will make all the difference!

2. Pat dry and rub the steak generously with 1 tablespoon tallow—this will form the amazing crust that we’re looking for. You can also marinate the steak overnight. Season with salt.

3. Add the rest of the tallow to your skillet (a deep frying pan) and make sure it is smoking hot before putting in the steak. Stand back to avoid any splatter.

 For a medium-rare steak, sear the meat for about 12 minutes, turning about 1 minute before the halfway point. You can use a meat thermometer (see details below) to cook the steak to your preference. Pierce it into the side of the steak and monitor the temperature.

5. Take the steak off the stove before it reaches your desired internal temperature as it will continue to rise as it rests.

6. Rest your steak for 5 minutes before serving, covering lightly with parchment paper. This ensures the juices are reabsorbed back into the meat. This step is a “must” for any protein you cook hard and fast.

Nutrition facts per one serving: 75g fat, 50g protein, 0g total carbs, 0g fiber, 875 calories, 77% fat, 23% protein, 0% carbs

Doneness

Remove from heat at

After resting

Rare

118°F

120°F

Medium rare

125°F

130°F

Medium

136°F

140°F

Change Your Diet, Change Your Mind

Shredded Chicken

Shredded Chicken

Makes 1 serving

3 tbsp duck fat

2 boneless chicken thighs

Salt, to taste

DIRECTIONS:

1. Heat the duck fat in a frying pan. Use two forks or your hands to shred the leftover chicken from the bones. This will make it easier for the fat to be absorbed into the meat.

2. Reheat the meat while stirring for a few minutes, season with salt, and serve.

Change Your Diet, Change Your Mind

Nutrition facts per one serving: 60g fat, 53g protein, 0g total carbs, 0g fiber, 760 calories,  72% fat, 28% protein, 0% carbs

Simplest Meatballs

 

2 tbsp tallow

9 oz ground beef

Real Salt to taste

DIRECTIONS:

1. Shape 8 meatballs and fry them in the tallow over medium heat.

2. Cover, but turn them occasionally, for about 6 minutes until cooked through.

Nutrition facts per one serving: 53g fat, 52g protein, 0g total carbs, 0g fiber, 690 calories, 70% fat, 30% protein, 0% carbs

Customize your protein: 1 oz ground beef = 5 grams protein

Change Your Diet, Change Your Mind

Beefy Burgers

 

Beefy Lamb Burgers

Makes 1 serving (2 patties)

These burgers can be made with all beef, all lamb, or a mixture of the two for a more complex flavor. If both meats are used, increase the serving size to two and double the tallow.

10 oz ground beef (20 percent fat)

—or—

9 oz ground lamb, (15 percent fat)

Kosher salt, to taste

1 tbsp tallow

DIRECTIONS:

1. Gently form two patties, taking care not to overwork the meat, which can lead to a tougher burger. Season liberally with salt.

2. Heat a cast iron pan on high heat until it just starts to smoke; add the tallow and the patties. Reduce heat to medium-high and let a crust form on the burger (about 3 minutes). Flip and finish cooking to your preferred doneness (see here for temperature guidelines).

Nutrition facts per one serving: 69g fat, 49g protein, 0g total carbs, 0g fiber, 820 calories, 76% fat, 24% protein, 0% carbs

Change Your Diet, Change Your Mind

Ultramoist Salmon Parcels

 

2 medium salmon fillets, with skin (5 oz each)

2 Tbsp duck fat

1 tsp salt

DIRECTIONS:

1. Preheat oven to 375°F.

2. Put the salmon fillets onto a large rectangle of parchment paper. The salmon pieces should be long and skinny so you’re able to fold them over.

3. Mix the duck fat and salt—if the duck fat is too solid, gently melt it in a pan.

4. Spread the fat evenly onto the two fillets. Wrap them up in the parchment paper and secure loosely with string if needed.

5. Place the parcels in a roasting pan, sprinkle with some water (3–4 tablespoons), and bake for 10–15 minutes before serving.

Makes 1 serving

Change Your Diet, Change Your Mind

Keto Coconut Yogurt

 

• 14 ounces canned coconut milk full fat
• ▢2 capsules probiotics * See notes

• Vigorously shake coconut milk before pouring it into a glass bowl. Whisk it very well, until smooth.
• Open up probiotic capsules and pour contents into the coconut milk. Stir until smooth, before transferring to a glass jar. Cover with a cheesecloth, secured with a rubber band.
• Store the jar at room temperature, or an area of your home which is warm. Keep it there for at least 24 hours, or up to 72 hours. Taste the yogurt and if it isn't tart enough, leave it out for a further 24 hours.
• Once the yogurt is tart enough, place the jar in the refrigerator until chilled.

TO STORE: Yogurt should be stored in the refrigerator, covered, for up to 7 days. It could last longer (depending on the brand you use), but smell it beforehand to make sure it is still edible.

TO FREEZE: You can freeze the yogurt ONLY if it has been put through a fine mesh strain. Store it in a sealable container for up to 6 months. 

Nutrition

Makes 4 servings

Serving: 1servingCalories: 135kcalCarbohydrates: 2gProtein: 2gFat: 13gSodium: 1mgPotassium: 1mgFiber: 1gVitamin C: 1mgCalcium: 1mgIron: 1mgNET CARBS: 1g





Tips:

• Check the date on the probiotics. If your yogurt isn’t firming up or developing a tangy taste, it could be because your probiotics are expired. 
• Be patient. I’ve noticed the yogurt takes longer to ferment in colder weather, so if you’re making it during the winter, plan on needing an additional day or two. 
• Prefer thicker yogurt? Strain it through a fine mesh strainer over a large bowl and refrigerate overnight. The liquid will seep out, leaving you with super thick and creamy yogurt. 
• Make it sweeter. Add 1-2 drops of liquid stevia before refrigerating

https://thebigmansworld.com/keto-yogurt/#wprm-recipe-container-40866

Ghee

 

Ingredients

• 2 lbs (4 cups) unsalted butter

Instructions

Stove top method

1. Melt the butter in a saucepan over low heat. Don't stir.
2. Reduce heat and let the melted butter simmer for an hour or until a firm "foam" forms on the surface.
3. Remove the foam with a slotted spoon. On the bottom, you'll now see white milk protein, which you want to leave behind in the pan or filter out of your ghee.
4. Over a glass bowl, carefully pour the clarified butter through a filter; you can use cheesecloth or coffee filter. The white milk protein should remain in the filter, while the clear butterfat seeps through.
5. Repeat the filtering a couple of times for optimal results.
6. Transfer the ghee into airtight glass jars and allow to cool with the lid off. Once cool, store the ghee at room temperature or in the fridge.

Multi-cooker method

1. Place butter in multi-cooker, such as an Instant Pot or Ninja Foodi, and select the ’keep warm’ setting. Gently stir butter until it melts completely – approximately 10-12 minutes.
2. Once the butter has completely melted, switch to the ’sauté’ setting. The butter will begin to boil, stir with a flat-edged wooden spoon ensuring to scrape the bottom of the pot to prevent the milk solids from burning.
3. Boil until the butter turns a light golden brown, after approximately 12 minutes. Turn off the multi-cooker but allow the butter to continue to cook with the residual heat for 10 minutes. The milk solids at the bottom of the pot should be a medium brown color.
4. Over a glass bowl, carefully pour the ghee through a filter; you can use cheesecloth or coffee filter. The white milk protein should remain in the filter, while the clear butterfat seeps through.
5. Repeat the filtering a couple of times for optimal results.
6. Transfer the ghee into airtight glass jars and allow to cool with the lid off. Once cool, store the ghee at room temperature or in the fridge.

Slow cooker method

1. Place the butter in the slow cooker and set to low heat for 6-8 hours. Don't stir.
2. When the butter has turned a golden brown color, remove the foam with a slotted spoon. On the bottom, you'll now see white milk protein, which you want to leave behind in the pan or filter out of your ghee.
3. Over a glass bowl, carefully pour the clarified butter through a filter; you can use cheesecloth or coffee filter. The white milk protein should remain in the filter, while the clear butterfat seeps through.
4. Repeat the filtering a couple of times for optimal results.
5. Transfer the ghee into airtight glass jars and allow to cool with the lid off. Once cool, store the ghee at room temperature or in the fridge.

Tip!

The ghee will keep for up to 6 months. Feel free to go ahead and use your ghee (instead of butter) when you're making bearnaise or hollandaise sauce.

https://www.dietdoctor.com/recipes/ghee