Recipes

Ketogenic Blueberry Lemon Muffins

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I tested a recipe for a ketogenic cake. It wasn’t a win for me, because, as written, it turned out burnt on the outside and not cooked all the way through on the inside. I felt like it had potential from a flavor standpoint though, so I played around with it and came up with this keto muffin recipe using a few components of the failed cake recipe.

Enjoy one of these with a cup or coffee or tea, or as a little sweet bite after a meal.

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Ketogenic Blueberry Lemon Muffins

  • 1 stick butter, room temp
  • 2 eggs
  • 1/2 cup Swerve
  • 1/2 Tbs baking powder
  • 1/4 tsp salt
  • 1 1/4 cup almond flour
  • 1/8 cup coconut flour
  • 1/2 tsp xanthan gum
  • 1 tsp pure vanilla extract
  • 1/4 cup heavy whipping cream
  • zest of 1 lemon
  • 1 Tbs fresh squeezed lemon juice
  • 2/3 cup fresh blueberries

Preheat oven to 325. Prep muffin pans for 12 muffins- either grease well with butter, or place muffin papers in the openings. Combine the almond flour, coconut flour, baking powder, salt & xanthan gum in a medium sized bowl. In the bowl of a stand mixer, or using a hand held mixer & bowl, beat the butter & Swerve together until well combined. Add eggs, vanilla, lemon juice & lemon zest. Mix well. Add heavy whipping cream and mix to combine, then add the dry ingredients. Mix until just well combined. Fold in blueberries by hand using a rubber spatula, then divide batter between 12 prepared muffin cups. Bake about 20 minutes until lightly brown and a toothpick inserted comes out clean.

* This blog will occasionally utilize affiliate links, for which I receive credit. It doesn’t cause anyone to pay more for the item in question, but it helps me be able to create content for this site. You are in no way obligated to use my links, and I will only link to the exact products I use myself, to help you achieve the same results I achieve with my recipes.

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Recipes

Keto Bagels

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These bagels changed my keto life. They are SO GOOD! I always have a batch on hand, and they are one of my lunch go-tos. They are delicious with butter and cream cheese, an egg, cheese & bacon, or avocado. I really don’t think you can go wrong with any filling!

Be sure to join the Lifestory group on Facebook to ask questions & share your feedback on my recipes!

As with most of the recipes I try, this one did not suit me in it’s original form, so this is my modification:

Keto Bagels

  • 2 cups shredded mozzarella cheese
  • 2 Tbs cream cheese
  • 1 egg
  • 1/2 almond flour
  • 1/2 cup hemp hearts
  • 1 tsp baking soda
  • 1 tsp xanthan gum
  • Flavoring of your choice (choose 1)

Melt the mozzarella & cream cheese in a microwave safe bowl for about a minute or until you can mix it easily together. Add the egg and mix well. Add almond flour, hemp hearts, baking soda + xanthan gum, and combine well. Add the flavoring of your choice (see below). Use wet hands to divide the batter into 6 portions. I use this donut pan for a traditional bagel shape, but if you don’t have a donut pan, you can shape them by hand. You may lose the center hole when they bake, but they’ll taste just as good! Bake at 350 for 25-30 minutes. The bagels brown pretty quickly, so I usually cover with foil after 15 minute or so.

For Everything Bagels- add 2 Tbs Everything But the Bagel seasoning, then add more seasoning on top once you have the bagels in the pan before baking.

For Asiago Bagels- add 1/4 cup of asiago cheese to the bagel batter, then sprinkle remaining cheese on top of bagels once they are in the pan before baking.

For Cinnamon Bagels- add 2.5 Tbs granulated Swerve combined with 1 tsp cinnamon. Make this mixture again and top bagels in pan with a sprinkling of the cinnamon “sugar” as well, before baking.

Store your bagels in an airtight container on the countertop or in the fridge. I prefer to slice and toast them before topping & eating.

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I missed avocado toast when I went keto- then I discovered these bagels!
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Nothing like an egg sandwich on a keto bagel!

* This blog will occasionally utilize affiliate links, for which I receive credit. It doesn’t cause anyone to pay more for the item in question, but it helps me be able to create content for this site. You are in no way obligated to use my links, and I will only link to the exact products I use myself, to help you achieve the same results I achieve with my recipes

Recipes

I Scream, You Scream

Ice Cream

A friend of mine sent me a message this week & asked me what I do when I crave ice cream, since I’m keto. (Shout out to Talie- who is doing AMAZING on her journey into trying out the low carb high fat lifestyle!) My answer was, “I have ice cream!”

Here’s the thing about this way of eating: there’s a solution for almost anything you’re craving, including ice cream. It’s just that you can’t drive to Dairy Queen or Ben and Jerry’s to make it happen. The other thing is that when you take the time to make this stuff from scratch- it’s AMAZING! It’s so good! Nothing against DQ or Ben and Jerry’s- but homemade ice cream is pretty freaking amazing!!

I’ve played with the ice cream recipe a bit & I have come up with a chocolate & vanilla that I love, as well as a technique to make sure you can actually enjoy it after storing it in the freezer. The only difference between the 2 flavors is that the chocolate has cocoa powder in it.

You’ll need an ice cream maker for my recipe. I use this one on my KitchenAid stand mixer. I recommend doing this on a weekend or your day off & starting earlier in the day, as you have to give your custard time to cool before you process it into ice cream in your ice cream maker. This isn’t a spur of the moment recipe.

Ketogenic Vanilla or Chocolate Ice Cream

  • 1/4 cup hot water
  • 1 Tbs. gelatine powder
  • 3 cups heavy whipping cream, divided
  • 3/4 cup Swerve Confectioners
  • 1/4 cup unsweetened cocoa powder, if making chocolate
  • 1 vanilla bean
  • pinch of salt
  • 3 egg yolks
  • 1 tsp pure vanilla extract
  • 1/4 cup MCT oil (I use Louanna Fractionated Coconut Oil)

Sprinkle the gelatine into the hot water and mix well. Set aside to allow it to soften, stirring occasionally.

Meanwhile, add 2.5 cups of heavy whipping cream to a medium saucepan (one with a pouring spout is ideal!). Add the Swerve. If you are making chocolate ice cream, add the cocoa powder as well. Whisk well to combine. Scrape the seeds from the vanilla bean and add to the heavy cream mixture, then place the vanilla bean itself into the mixture as well. (note- the vanilla goes in both the chocolate and vanilla recipes). Begin heating over medium heat.

While the heavy cream mixture begins to heat, add 1/2 cup of heavy cream to a large measuring cup with the 3 egg yolks, and mix well to combine.

Allow the heavy cream mixture to just come to a boil, then reduce the heat to low. Remove the vanilla beans and discard. Very slowly, whisking the whole time, add about a cup of the hot cream mixture to the cream & egg mixture. This step prevents your eggs from scrambling when you add them to the hot mixture- no one wants scrambled eggs in their ice cream! Once they are well combined, add all of the cream mixture back to the sauce pan.

Add the gelatine mixture to the cream mixture, after one final brisk stir to be sure there are no clumps in it. Mix well to combine, and allow the mixture to continue to heat over low heat until it thickens a bit, whisking gently the whole time.

Remove from the heat and add the vanilla extract and the MCT oil. Whisk well to combine.

Place a piece of saran wrap directly on top of the cream mixture so that a skin does not form while it cools. Set aside and allow to cool to room temperature. It takes several hours. Once it reaches room temperature, process in your ice cream maker according to the manufacturer instructions.

I always like to enjoy a scoop of the ice cream when it finishes processing. It’s like soft serve! Divide the rest between a set of Popsicle molds like these. This recipe makes about 8 popsicles for me.

I learned the hard way that this ice cream recipe hardens in the freezer to a point where it can’t be scooped, so the popsicle molds solve that problem! If you can wait about 5 minutes to eat your ice cream popsicle after taking it out of the freezer, the texture will be very nice- but I confess, I start eating it as soon as I take it out!

Recipes

Creamy Tuscan Chicken with Roasted Broccoli

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I prepped this last Sunday & it was super easy to just grab a portion when I needed it for a delicious meal all week long!

Creamy Keto Tuscan Chicken

Prepare marinade according to package instructions, and marinate chicken for 30 minutes. Grill marinated chicken and place in greased baking dish. You can roast or pan sautee the chicken, but I prefer the flavor of grilled chicken. Meanwhile, add about 3 tablespoons of the oil from the jar of sun dried tomatoes to a large sautee pan over medium heat. Sautee the onions until they are beginning to get translucent. Add the garlic and about 1/3 of the jar of sun dried tomatoes. When everything is aromatic and well combined, add the spinach. Place a lid on the pan and reduce the heat to low. Allow spinach to steam for a few minutes, stirring occasionally to prevent anything from sticking in the pan. Once the spinach is wilted down, add the cream cheese and stir to melt it and combine it with everything else in the pan. Add heavy cream and shredded parmesan, then use 1/2 cup to 1 cup of the chicken stock to thin the sauce to your liking.

Pour the sauce over the chicken in the baking dish. Serve immediately, or store in refrigerator and heat up portions throughout the week.

Roasted Broccoli

  • 3 crushed fresh garlic cloves
  • zest of 1 lemon
  • 2 Tbs fresh lemon juice
  • 1/4 cup melted butter
  • 1/8 cup grated parmesan cheese
  • salt & pepper to taste (salt carefully! the cheese and butter add enough salt for me!)
  • 3 heads fresh broccoli

Combine everything except the broccoli in a large mixing bowl. Chop broccoli into bite sized pieces, then toss with combined ingredients. Spread out on a large foil lined and greased cookie sheet. Bake for 10 minutes at 425- or until done to your liking.

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* This blog will occasionally utilize affiliate links, for which I receive credit. It doesn’t cause anyone to pay more for the item in question, but it helps me be able to create content for this site. You are in no way obligated to use my links, and I will only link to the exact products I use myself, to help you achieve the same results I achieve with my recipes

Way of Eating

A Week In The Life

I’ve had a number of people ask me, “What do you eat?” “How do you know what you can have?” “Aren’t you hungry?”

The answers are: “All kinds of stuff!”, “I took the time to learn!”, and “NO!- and if I am, I eat something extra!”

People seem to get easily overwhelmed by the thought of making a big dietary change, and I get it. There IS a learning curve- but once you take the time to educate yourself, and just start to play, you’ll find your flow!

I decided to grab a quick photo of everything I ate last week to give anyone who is curious a visual. You’ll note that there is a lot of repetition in my week. I am a lover of routine, and a big weekend prep cook. These 2 things combine to make my weeks see a lot of similarity in meals, but it works for me!

New this week- a Facebook group! I’d love to be able to have a more convenient way to discuss posts & answer questions, so join in! Add your questions & comments under the topics I add when we put new posts up!

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Monday- When I wake up, I always have a small cup of coffee with 1 Tbs of heavy whipping cream- this does not open my eating window, but it DOES help convince me to get out of bed! At 11 am, I open my eating window with a large cup of coffee. Between 1:30 and 3:30- whenever I get hungry- I have my first food meal. On Monday, it was a homemade ketogenic Asiago bagel with an over medium egg on it. I enjoyed a LaCroix throughout the afternoon. For dinner I had my homemade Creamy Tuscan Chicken with roasted broccoli, then for dessert, I had a DELICIOUS homemade ketogenic vanilla bean ice cream bar. 

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Tuesday- The usual coffee routine. I had tested a recipe for a keto cake over the weekend. It had a fair number of issues, so I probably won’t be making it again, but it tasted ok. I had a piece with my big cup of coffee. For lunch, I had a homemade keto everything bagel with cream cheese, tomato, smoked salmon & capers. The rest of the day was the same as Monday. 

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Wednesday- The usual coffee routine, then a toasted homemade keto Asiago bagel with butter and cream cheese with some roasted Brussels sprouts on the side for my first meal. Dinner was a big Italian salad, followed by a keto ice cream bar.

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Thursday- Coffee routine, then a pre made salmon meal from the fridge. I had a snack of guacamole with pork rinds- I KNOW! Don’t knock it until you have tried it, and DEFINITELY try to find some homemade ones. They sell them at Farmers Markets near me. The ones at the store are gross! Dinner was a toasted keto everything bagel with butter and cream cheese.

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TGIF, right??? Friday began like every other day with my coffee routine. Meal 1 was an over medium egg on a toasted & buttered keto everything bagel. Dinner was the last of the Creamy Tuscan Chicken with the last of the roasted broccoli, and I tested a recipe for Lemon Blueberry keto muffins- BIG WIN! You’ll see that recipe in an upcoming post! 
Recipes

Keto Cannoli Cream

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One of my favorite treats ever is a nice cannoli from an Italian Pastry shop, preferably in Connecticut! (Shout out to Libby’s!) You might think that you’ll say good bye forever to cannoli once you embark on a low carb high fat diet- but it doesn’t have to be the case. Try this recipe for a cannoli without the shell- and be sure to let me know what you think about it!

Keto Cannoli Cream

  • 16 oz Mascarpone cheese, softened
  • 1/4 cup Swerve*
  • 1/4 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1 1/2 cups heavy whipping cream
  • 1 tsp coarsely chopped 90% Lindt dark chocolate*

Combine Mascarpone and Swerve in the bowl of your stand mixer and mis on low speed until combined. Add the cinnamon & vanilla extract. Mix well. Slowly add cream and whip until light & fluffy. Dust with a little unsweetened cocoa powder & top with dark chocolate, then ENJOY!

*This blog will occasionally utilize affiliate links, for which I receive credit. It doesn’t cause anyone to pay more for the item in question, but it helps me be able to create content for this site. You are in no way obligated to use my links, and I will only link to the exact products I use myself, to help you achieve the same results I achieve with my recipes

Way of Eating

Sweets for the Sweet

I think one of the major game changers with the way we are eating now is that we found a way to satisfy our sweet tooth that doesn’t detract from everything else we are doing.

We were always able to be moderately successful doing a typical low carb diet- similar to Atkins. We’d lose a few pounds, but we could never really stick to it for more than a couple months. I think what really held us back using that way of eating was the amount of fruit and yogurt we were eating to satisfy our dessert cravings. Our bodies treat fruit in much the same way as they treat candy!

I was never able to find a sugar substitute that was pleasant tasting, and honestly, the chemical based ones always made me uneasy- se we’d default to eating lots of fruit, because the net carbs seemed ok.

When I began trying out keto, my friend Nora taught me a lot to get me started and one of the first things she introduced me to was Swerve! It is the most sugar-like sugar substitute I have ever encountered! It is natural, since it is stevia based, and does not cause cancer in laboratory animals. (big win!). It doesn’t have the unpleasant aftertaste or bitter flavor that some stevia products have. It just tastes sweet!

We can now stay away from fruit and indulge in creamy desserts like my Crustless Chocolate Raspberry Cheesecake, homemade ice cream made with heavy cream + my homemade keto cannoli cream.

If you have struggled with finding a sugar alternative that is palatable, give Swerve a try! This week, I am experimenting with a cake that is sweetened with Swerve- stay tuned for a report in a future post!

* This blog will occasionally utilize affiliate links, for which I receive credit. It doesn’t cause anyone to pay more for the item in question, but it helps me be able to create content for this site. You are in no way obligated to use my links, and I will only link to the exact products I use myself, to help you achieve the same results I achieve with my recipes

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Nora, my keto buddy!