Wednesday, October 24, 2018

Keto Frosted Pumpkin Brownies








     What do you get when you combine Bittersweet and Sweet...!?  Absolute perfection, that's what!  After making my Keto Pumpkin Bittersweet Brownies, I decided to add a decadent Frosting...and I must say, I think I'm a genius...not bragging just stating proven results.  Each of the moist fudge like creations are only 288 calories, 27.6g carbs, 5.6g fiber, 15.1g sugar alcohol, 6.9g net carbs, 9g protein and 24.1g fat.  Don't believe me, ...try it and see!  :)

Ingredients for 9 servings~
15oz can Pumpkin
3/4 cup Peanut Butter
3/4 cup unsweetened Cocoa
2 Extra Large Eggs
1/3 cup Swerve Brown Sugar Erythritol, sub with other zero calorie Natural Sweetener
1/3 cup Almond Flour
1 teaspoon Baking Powder
1 teaspoon Nielsen Massey Pure Vanilla Extract
Dash Pumpkin Pie Spice
- - - - - - - - - - - -
4 Tablespoons Butter, softened to room temperature
1/2 cup/4oz Cream Cheese, softened to room temperature
1/3 cup + 2 teaspoons Swerve Confectioners Erythritol
1 Tablespoon unsweetened Cocoa
1 teaspoon Nielsen Massey Pure Vanilla Extract
Dash Cinnamon
- - - - - - - - - - - -
Chopped Nuts, if desired for garnish, not included in macros

     Add first set of ingredients to bowl, mix til thoroughly combined.  Pour into parchment lined 8X8 pan, bake at 350 for 25 minutes.  Remove, bring to room temperature, chill til ready.  Meanwhile, add second set of ingredients to bow, mix til smoothly combined.  Note~if prefer Vanilla Frosting, omit Cocoa.  Frost chilled Brownies, add chopped Walnuts or Pecans if desired, not included in macros.  Enjoy  :)


Keto Pumpkin Bittersweet Brownies







     Tis the Season for all things Pumpkin...especially Brownies.  Add this to your Holiday line up, and put a smile on your orange Squash lovin' heart.  Each of these 9 large servings are only 198 calories, 19.3g carbs, 5.4g fiber, 7.1g sugar alcohol, 6.8g net carbs, 8.1g protein, and 14.7g fat.  This simple but powerful recipe whips together in a jiffer, so throw everything into a bowl and it will be dessert time before you can bat an eye.  As stated in the title, these are Bittersweet, if that ain't "yo thang", increase the sweetener or add your favorite Frosting.  Either way, these moist dense fudge like Brownies are a hit any time of year.  ;)

Ingredients for 9 servings~
15oz can Pumpkin
3/4 cup Peanut Butter
3/4 cup unsweetened Cocoa
2 Extra Large Eggs
1/3 cup Swerve Brown Sugar Erythritol, sub with other zero calorie Natural Sweetener
1/3 cup Almond Flour
1 teaspoon Baking Powder
1 teaspoon Nielsen Massey Pure Vanilla Extract
Dash Pumpkin Pie Spice

     Add all ingredients to bowl, mix til thoroughly combined.  Pour into parchment lined 8X8 pan, bake at 350 for 25 minutes.  Remove, bring to room temperature, chill til ready to eat.  Enjoy  :)

Brown Sugar Keto Cheesecakes








     In a perfect world, I would change the saying to a Brown Sugar Keto Cheesecake a day will keep the doctor away.  Unfortunately,  so far, no one has asked.  But. luckily, I get to choose my own mantra, and I choose Cheesecake.  Especially since each serving only has 310 calories, 18.5g carbs, 18g sugar alcohol, .5g net carbs, 9.5g protein and 23g fat.  Chant away, dessert for days!  :)

Ingredients for two servings~
1/4 cup/2oz Cream Cheese, softened to room temperature
2 Extra Large Eggs
2 Tablespoons Sour Cream
2 Tablespoons Swerve Brown Sugar Erythritol
Dash Cinnamon
Dash Vanilla
- - - - - - - - - - - - -
1 Tablespoon Butter, softened to room temperature
1 Tablespoon Swerve Brown Sugar Erythritol
Dash Cinnamon
Dash Vanilla
- - - - - - - - - - - - -
2 Tablespoon Heavy Whipping Cream
Swerve Brown Sugar Erythritol, as garnish if desired, not included in macros

     Mix first set of ingredients with beaters til well blended.  Coat inside of small ramekins with cooking spray and add a half cup batter to each, microwave each ramekin separately for 50 seconds each.  Chill for at least one hour in fridge.  Meanwhile, melt second set of ingredients in microwave til melted, stir to combine, set aside and frost Cheesecakes equally when ready.  Add Heavy Whipping Cream to bowl and beat til fluffy and top equally on each Cheesecake.  Garnish with extra Brown Sugar if desired.  Enjoy  :)

Keto Brown Sugar Chocolate Chips







     Sometimes when I am around Chocolate Chips Cookies, I experience a self control issue...and by issue, I mean wild horses race thru my insides driving desired consumption to limitless levels.  So in my ever ending quest to be a logical problem solver, creating a single serving batch seemed a viable option.  Calories weigh in at 310, 27g carbs, 7g fiber, 15g sugar alcohol, 5g net carbs, 7g protein and 29.5g fat.  How's that for a "Win Win"!  :)

Ingredients for one serving~
1 Tablespoon Butter, softened to room temperature
1/4 cup Almond Flour
1 Tablespoon Brown Sugar Swerve Erythritol
1/4 teaspoon Baking Powder
Dash Salt (optional)
Dash Cinnamon
Dash Vanilla
1 Tablespoon Lily's Stevia Sweetened Dark Chocolate Chips

     Add to small bowl and stir til fully combined, drop by level Tablespoon on silpat lined cookie sheet, bake at 325 at 7 minutes.  Will yield 5 cookies.  Enjoy  :)

Keto Pesto Chicken Walnut Spaghetti






     Spaghetti should never be on the don't list, there are many options to keep it on the do list.  You can add any topping to baked Spaghetti Squash and you will never miss those long skinny noodle.  My Keto Pesto Chicken Walnut Spaghetti is the perfect example.  Each of these 4 servings are only 360 calories, 18.6g carbs, 4g fiber, 14.6g net carbs, 32g protein and 18.4g fat.  This is a little high in carbs for the strict Keto"er", so you will have to manage your macros for the day if that is an issue.  Otherwise, go forward and Spaghetti on...think of all the options you can come up with!  The possibilities are only limited by your imagination.  #passionforpasta #barillalove

Ingredients for four servings~
1 small Spaghetti Squash, cut in half horizontally, remove strands and seeds
1 pound diced and cooked Chicken Breast
1/2 cup Barilla Traditional Basil Pesto
1/2 cup grated Parmesan
1/4 cup diced Cherry Tomatoes
1 Tablespoon chopped Walnuts

     Place cut and cleaned Squash face down on foil lined baking dish, bake at 400 for 45 minutes.  Meanwhile, mix warm Chicken Breast, Pesto, Parmesan and Tomatoes til fully incorporated.  Use fork to scrape strands away from sides of baked Squash and fluff.  Add half of Chicken mixture equally to each Squash cavity, and garnish with Nuts.  Enjoy  :)

Spicy Keto Chili







     If you like smooth and spicy all in one mouth full then I'm your girl.  My Spicy Keto Chili is the perfect Fall addition.  The Hubby could not stop eating it, ...that is my barometer if something is good...he's always polite and says everything is good....but when he won't put the spoon down I know it's the real deal.  Each of these 9 cups are 314 calories, 11.2g carbs, 2.2g fiber, 9g net carbs, 23g protein and 20g fat.  Add this to your warm weather line up, and you will quickly become everyone's favorite person!

Ingredient for 9 one cup servings~
1 cup Chicken Brothe
8oz Cream Cheese, softened to room temperature
3 Tablespoons Chili Powder
1 Tablespoon Cumin
1 pound 80/20 ground Beef, browned and drained
1 pound diced Chicken Breast, cooked
15oz can Pumpkin
2-10oz cans Rotel
15oz can crushed Tomatoes

     Bring Chicken Broth to low simmer, add Cream Cheese to melt and stir til fully incorporated, stir in Chili Powder and Cumin til combined, then add remaining ingredients and stir til well blended, simmer on low one hour.  Enjoy  :)

Keto Beef and Butter Fast









     If you are looking to break a stall or just coming off a bad weekend...you might want to give this a try.  I did the Beef and Butter Fast for 3 days and lost 2 pounds...(I'm sure it was all fat loss...).  The basic premise is that you have Bullet Proof Coffee for breakfast, and then one cup of ground Beef with 3 Tablespoons Butter for lunch as well as dinner.  It's very critical to transition SLOWLY back into your standard Keto lifestyle, otherwise it will just come back on (...mine did).  By day three dinner, I could not swallow anymore Beef and Butter, I had to have 1/2 cup Beef, 2 fried Eggs, 1 Avocado and 1oz grated Cheese.  Also, drinking a Powerade Zero is important for your electrolytes.  You can sub with grilled Steak, Chicken, Pork, Sausage, Fish and Eggs.  Healthy Fats that are acceptable include MCT Oil, Ghee, Coconut Oil, Olive Oil and Avocados.  For breakfast,  in addition to Bullet Proof Coffee, you can also sub with Fatty Tea (no sugar and added Butter or MCT Oil), Bone Broth with Butter and Salt, or Homemade electrolyte drink of Himalayan Salt, Lemon and 1 drop Stevia in Water.  Lots of info on Pinterest for more details.  You will just have to give it a try for yourself and see what your results are.  Put it to the test, just like I did.  Good Luck!