Some of My Recipes and Notes
Oil and fats are the top of the food chain. Eat them fresh and they are antioxidants enhancing health and weight loss. Rancid and an over abundance of vegetable fats cause inflammation and disease. Try to avoid omega 6 oils in favor of omega 3, 5, 7, and 9 but a bit of flax or almond in your diet will be ok if it's fresh and not rancid. If nuts and seeds smell like paint, throw them out. And don't worry about grass fed butter and grass fed meat oils as they do not usually increase saturated fat in the blood and current research concludes they do not lead to heart disease or diabetes. Guess what does? Carbohydrate overload!
Cook with olive and avocado oils and don't avoid natural saturated fats like ghee, butter, or coconut oil.
www.sciencedirect.com/science/article/pii/S0735109720356874
Note on sweeteners. Aspertame is very dangerous causing lesions and tumors even in the original animal study. Sucrolose uses chlorine and powerful chemicals to force the chlorine to sugar attachments causing GI and systemic disease. Neotame is just another form of aspertame and equally dangerous so steer clear. Acesulfame potassium is a known cause of cancer.
Stevia has minimal processing and is a natural substance. So is erythritol but don't go overboard on either. Stevia can cause headaches and erythritol can cause GI disturbances in large amounts. Two new sweeteners to add to your recipes are allutose and bochasweet. I use a combination and try to stay under the 54 gram recommended for each but under this 1/4 cup total sweetener a day or less. And fyi-Saccharin does not cause cancer and that warning was lifted over 15 years ago. That was pure politics from the producers of aspertame.
Dr. Janel Hull video: https://www.youtube.com/watch?v=Ca6cHQS7mfI&feature=youtu.be
Cook with olive and avocado oils and don't avoid natural saturated fats like ghee, butter, or coconut oil.
www.sciencedirect.com/science/article/pii/S0735109720356874
Note on sweeteners. Aspertame is very dangerous causing lesions and tumors even in the original animal study. Sucrolose uses chlorine and powerful chemicals to force the chlorine to sugar attachments causing GI and systemic disease. Neotame is just another form of aspertame and equally dangerous so steer clear. Acesulfame potassium is a known cause of cancer.
Stevia has minimal processing and is a natural substance. So is erythritol but don't go overboard on either. Stevia can cause headaches and erythritol can cause GI disturbances in large amounts. Two new sweeteners to add to your recipes are allutose and bochasweet. I use a combination and try to stay under the 54 gram recommended for each but under this 1/4 cup total sweetener a day or less. And fyi-Saccharin does not cause cancer and that warning was lifted over 15 years ago. That was pure politics from the producers of aspertame.
Dr. Janel Hull video: https://www.youtube.com/watch?v=Ca6cHQS7mfI&feature=youtu.be
Chaffles
It can take as little as 3 minutes to have a waffle maker prepare a breakfast of eggs and cheese for you!
Use a Dash mini or Oster or Chefman or any brand of non stick waffle maker. I like my 7 inch because I can make one and cut them into quarters for sandwiches.
Two ingredient chaffles can be two eggs with two oz of any type of cheese chopped up. Mix the egg or just crack it into the maker and sprinkle with the cheese.
You can add almond flour or coconut flour to make it more 'waffle' like. Or google it and try any of a hundred keto recipes there.
It can take as little as 3 minutes to have a waffle maker prepare a breakfast of eggs and cheese for you!
Use a Dash mini or Oster or Chefman or any brand of non stick waffle maker. I like my 7 inch because I can make one and cut them into quarters for sandwiches.
Two ingredient chaffles can be two eggs with two oz of any type of cheese chopped up. Mix the egg or just crack it into the maker and sprinkle with the cheese.
You can add almond flour or coconut flour to make it more 'waffle' like. Or google it and try any of a hundred keto recipes there.
Chocolate Cheesecake
Pre-heat oven 350 degrees
Melt one cup coconut oil
Add 1/4 cup cocoa powder, 1 and 1/2 cup flax seed meal, 1/4 teaspoon pure Stevia extract powder, or more, 1/4 cup Erythritol and mix
Press into the bottom of a casserole dish for the crust
Mix in blender or Cuisinart 16 ounces cream cheese, 1/4 cup cocoa powder, 1/2 teaspoon pure Stevia extract powder, 1/2 cup mix of erythritol/bochasweet/allutose, 4 eggs, and 11 ounces water and mix
Pour over crust
Optional: Mix 4 ozs cream cheese, 1/4 cup butter and the same sweetener blend above and spread over the top or 1/4 cup unsweetened cocoa, the same sweetener blend, and, 1/2 cup coconut or avocado oil and pour over the top after cooling the finished cake completely. Set in the fridge.
Bake for 45 minutes
Without topping makes 16 pieces. 320 calories and 2.4 carbs per piece
Pre-heat oven 350 degrees
Melt one cup coconut oil
Add 1/4 cup cocoa powder, 1 and 1/2 cup flax seed meal, 1/4 teaspoon pure Stevia extract powder, or more, 1/4 cup Erythritol and mix
Press into the bottom of a casserole dish for the crust
Mix in blender or Cuisinart 16 ounces cream cheese, 1/4 cup cocoa powder, 1/2 teaspoon pure Stevia extract powder, 1/2 cup mix of erythritol/bochasweet/allutose, 4 eggs, and 11 ounces water and mix
Pour over crust
Optional: Mix 4 ozs cream cheese, 1/4 cup butter and the same sweetener blend above and spread over the top or 1/4 cup unsweetened cocoa, the same sweetener blend, and, 1/2 cup coconut or avocado oil and pour over the top after cooling the finished cake completely. Set in the fridge.
Bake for 45 minutes
Without topping makes 16 pieces. 320 calories and 2.4 carbs per piece
Chocolates
Melt 2 cups coconut oil in a measuring cup adding 1/4 cup cocoa powder, 1/2 teaspoon stevia pure sweetener powder, and1/4 cup erythritol/bochasweet/allutose. Pour into small muffin tins and freeze till solid. Pop out and store in ziploc bags.
Carb count if you make 40 pieces is almost zero, 100 calories per piece. For variety add a macadamia nut in the middle of each before freezing.
Melt 2 cups coconut oil in a measuring cup adding 1/4 cup cocoa powder, 1/2 teaspoon stevia pure sweetener powder, and1/4 cup erythritol/bochasweet/allutose. Pour into small muffin tins and freeze till solid. Pop out and store in ziploc bags.
Carb count if you make 40 pieces is almost zero, 100 calories per piece. For variety add a macadamia nut in the middle of each before freezing.
Basic Bread Recipe
Pre-heat oven to 350 degrees
Mix 14 eggs, optional 1/4 to 1/2 cup olive or avocado oil and mix with the dry ingredients: 1 cup almond meal (you can grind almonds up into meal or buy almond meal at stores like Trader Joe's), 1 cup flax seed meal, 1/2 cup coconut flour (found at stores like Trader Joe's) one tablespoon baking powder, one tablespoon xanthum gum (You can find xanthum gum in health food or cooking areas or health foods stores and Amazon. Xanthum gum is zero carbs, holds non gluten foods together, and helps them rise), about 1/4 teaspoon pure stevia, and a dash of salt adding a bit of water if needed to make a thick pudding consistency and spoon into pre-oiled muffin tins or silicon muffin tins.
Cook for about 30 minutes.
You can vary this recipe by adding pumpkin at xmas, or hamburger and cheese for breakfast muffins, stevia/erythritol and chocolate for mini chocolate cakes, just adding a whipped cream cheese with sweetener stevia/erythritol icing or add your sweetener and cook on the stove top into pancakes and serve with a bit of sugar free syrup.
Basic recipe is for 24 muffins at 1.7 net grams per muffin.
Pre-heat oven to 350 degrees
Mix 14 eggs, optional 1/4 to 1/2 cup olive or avocado oil and mix with the dry ingredients: 1 cup almond meal (you can grind almonds up into meal or buy almond meal at stores like Trader Joe's), 1 cup flax seed meal, 1/2 cup coconut flour (found at stores like Trader Joe's) one tablespoon baking powder, one tablespoon xanthum gum (You can find xanthum gum in health food or cooking areas or health foods stores and Amazon. Xanthum gum is zero carbs, holds non gluten foods together, and helps them rise), about 1/4 teaspoon pure stevia, and a dash of salt adding a bit of water if needed to make a thick pudding consistency and spoon into pre-oiled muffin tins or silicon muffin tins.
Cook for about 30 minutes.
You can vary this recipe by adding pumpkin at xmas, or hamburger and cheese for breakfast muffins, stevia/erythritol and chocolate for mini chocolate cakes, just adding a whipped cream cheese with sweetener stevia/erythritol icing or add your sweetener and cook on the stove top into pancakes and serve with a bit of sugar free syrup.
Basic recipe is for 24 muffins at 1.7 net grams per muffin.
