Keto Almond Flour Pie Crust by Noreen’s Keto Kitchen

Keto, Low Carb, Gluten Free, Grain Free

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This crust can be used for pumpkin pie, any fruit or cream pies, lemon méringue pie, pecan pie, quiche, and anything else you can imagine up! For a savory pie crust, simply leave out the sweetener, and you can add any spice or dried herbs of your choice.

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Keto Lemon Crumble Cheesecake

Keto, Low Carb, Gluten Free, Grain Free, Nut Free, Sugar Free!!!

Nutrition information will vary depending on what brands of ingredients you use and how thick you cut the slices. However, here is a general break down of the nutrition info for 12 serving slices in a standard loaf pan:

Per slice: 230 Calories, 20g Fat, 6g Protein, 6 Total Carbs, 4g Fiber,

2g NET CARBS

Keto Lemon Crumble Cheesecake by Noreen’s Keto Kitchen! 

Ingredients:

Lemon Cake

  • 3 Large Eggs, at room temperature
  • 1/2 Cup of Coconut flour
  • 1/2 Cup of Swerve/Erythritol/Monkfruit (Low Carb Sweetener)
  • 1/2 Cup of Butter, melted
  • 1/4 Cup of Full Fat Sour Cream
  • 1/4 teaspoon of Salt
  • 1/2 teaspoon of Baking powder
  • 1/2 teaspoon of  Vanilla extract
  • Lemon Zest of 1/2 a Lemon
  • Squeeze or 2 of lemon juice

Crumble Topping

  • 1/3 Cup  of Coconut flour
  • 1/3 Cup of Swerve/Erythritol/ Monkfruit
  • 1/4 Cup of Butter, softened
  • 1 teaspoon of Cinnamon

Cheesecake Layer

  • 1 cup cream cheese, softened
  • 1/4 cup low carb sweetener (I use Swerve/Erythritol or Monkfruit)
  • 1 egg at room temperature
  • Lemon zest of 1/2 a lemon
  • Make the cheesecake layer first. Add softened cream cheese and sweetener to a bowl and cream together using an electric mixer until creamy and smooth. Mix in the egg, and lemon zest until fully combined. Set aside for later.

CAKE LAYER

  • Preheat the oven to 350F degrees.
  • Line a loaf cake tin with parchment paper.
  • In a large bowl, use an electric mixer to mix together the Low Carb Sweetener, sour cream and melted butter.
  • Add the eggs, lemon juice, and vanilla extract.  Beat on high for at least 2 minutes, we want the eggs to be light and airy.   
  • Stir in  the coconut flour, lemon zest, salt, and baking powder.  Mix  until well combined.
  • Pour cake batter into parchment lined loaf tin.
  • Now pour the prepared cheesecake layer onto the lemon cake in the loaf tin.
  • You can use a butter knife to gently swirl the cake batter and cheesecake layer a little bit. Totally an optional step here.
  • Prepare the crumble topping.

CRUMBLE TOPPING

  • Combine the coconut flour, cinnamon and low carb sweetener in a bowl and mix well.
  • Add the butter and mix & mash it with a fork, so that the mixture looks like crumbly breadcrumbs.
  • Sprinkle the crumble topping over the cake mixture.
  • Bake for 35-45 minutes until firm and the top is cooked.  A knife inserted into the center should come out mostly clean, if there is a lot of wet batter, then bake another 5 minutes and knife test again.
    *** If you find that the crumble topping is getting too brown too quickly while baking, you can cover the pan loosely with aluminum foil and that will help slow down the browning***
  • Remove from the oven and allow to cool completely.
  • Gently pull the cake out of the loaf tin using the sides of the parchment paper, remove parchment paper and place loaf on cooling rack.   
  • Serve with a glass of unsweetened almond/coconut milk, tea or coffee. 
  • Cover the cake and store in the fridge.

***Some Handy Dandy Tips from Noreen’s Keto Kitchen***

Variations:  Not a fan of Lemon? Leave it out for a plain but awesome coffee cake.  Maybe add some sugar free chocolate chips, blueberries or even a little orange zest and cranberries to the cake batter!!! And some orange zest in the cheesecake layer?? Now I gotta try that! ( It’s only 0.3 g of net carbs for a teaspoon of orange zest!!!) As you can see the possibilities are endless.

*** I made this recipe in a loaf pan but it could easily be made  into individual muffins***

*** I would NOT recommend using Stevia in this recipe.  I have tried baking with Stevia several times and it just doesn’t deliver like Swerve or Monkfruit, and it tends to have a bit of an aftertaste***

*** If you find that the crumble topping is getting too brown too quickly while baking, you can cover the pan loosely with aluminum foil and that will help slow down the browning***

Hope you enjoy this as much as I do!!!!  Tried and Tested From Noreen’s Keto Kitchen!!!!

Here are some of my Keto Kitchen essentials when making this recipe (you can click on the pics for more details and to purchase directly from Amazon):

As an Amazon Affiliate Associate I earn a small commission  from qualifying purchases

Keto & Dairy Free Pumpkin Pie

Keto, Low Carb, Sugar Free, Gluten Free, Grain Free, & Dairy Free!!

If you WANT DAIRY in your pumpkin pie, please see the Variations Note below for those instructions!

Nutrition information will vary depending on what brands of ingredients you use and how big you cut the slices. However, here is a general break down of ONE SLICE (out of 8 servings): Calories: 258 Net Carbs: 4.75 grams Fat: 20.5 grams Protein: 8.75 grams

PPIE5I have made many different Pumpkin Pies over the years. Gluten & carb filled, gluten free but with sugar, and gluten free/dairy free. But this attempt at a Keto/Gluten Free/Dairy Free/Sugar Free Pumpkin Pie was a lot easier than I anticipated! This pie set up beautifully and was devoured by my Non- Keto but Gluten Free family. They said it got better the longer it set in the fridge. So this would be something you could definitely make a day or 2 before Thanksgiving to free up your time on Turkey Day.


Keto & Dairy Free Pumpkin Pie by Noreen’s Keto Kitchen!

Servings: 8 slices from a 9-Inch Pie

Ingredients

Pie Crust:

    • 2 cups of Superfine Almond Flour
    • 1 Medium Egg
    • 2 Tablespoons of Lard (cold from the fridge) (You could use coconut oil here)
    • 1/2 Tablespoon of Cinnamon (or to taste if you like it spicier)
    • 1 Tablespoon of Swerve Low Carb Sweetener or Monkfruit
    • 1/4 teaspoon of Salt

Pumpkin Pie Filling:

    • 1 2/3 cups of Canned Pumpkin Puree (make sure to get one without any added sugars/starches, etc.)
    • 8 teaspoons of Swerve Low Carb Sweetener or Monkfruit
    • 3 teaspoons of Pumpkin Pie Spice Mix (or to taste if you like it spicier)
    • 1 1/2 teaspoons of Cinnamon (or to taste if you like it spicier)
      • 2 Medium Eggs

     

    • 1 cup of Unsweetened Coconut Milk or Unsweetened Almond Milk

Instructions:

For the Pie Crust:
 
  • Preheat oven to 400F.
  • In a medium bowl, add the Almond Flour, Salt, Cinnamon and mix until well blended.
    • Next, add the cold Lard & Egg to the Almond Flour mixture.
    • Use a fork or pastry blender to mix & mash the Lard & Egg into the dry ingredients.
    • The mixture will start to resemble crumbly breadcrumbs.

 

  • Continue mixing until the pie dough starts to come together. Use your hands to gently kneed the dough to form a ball.
    • Put the pie dough in between 2 pieces of parchment paper and roll it into a circular shape a bit bigger than your pie dish. I used a 9-Inch pie dish for this recipe.

 

  • Remove the top piece of parchment paper and flip the pie crust over into your pie dish, releasing the dough from the parchment.
  • If it breaks or falls apart at all, use your fingers to shape the dough back into place. This pie dough is very forgiving so don’t be scared of it! (Pics Below)
  • Set the prepared pie crust aside and start on the filling.
 
For the Pumpkin Pie Filling:
 
    • Add the Pumpkin Puree, Low Carb Sweetener, Pumpkin Pie Spice Mix and Cinnamon to a large bowl.
    • Mix with a whisk or electric mixer until it is well combined, about 30 seconds or so.
    • Next, add in the Coconut or Almond Milk and mix until well combined.

 

    • Add your 2 eggs and whisk it well again, for about a minute.

 

    • Pour the pumpkin pie filling into the prepared 9- Inch Pie Crust.

 

    • Bake for about 40-45 minutes. The center may look a little wet but should only be slightly jiggly. If the crust is browning to quickly, lightly drape the pie with a piece of aluminum foil.

 

  • Remove from the oven and let cool. When completely cool, place in refrigerator, tightly covered for at least 3-4 hours, or even overnight.

Variations:

To make this recipe WITH DAIRY, simply substitute out the Lard in the crust for cold butter and use heavy cream in the pie filling instead of the coconut or almond milk. The measurements will remain the same as the non-dairy version.

Hope you enjoy this as much as I do!!!! Tried and Tested From Noreen’s Keto Kitchen!!!!

 
 
pie crust
Pie Crust: Use a fork or pastry blender to mix & mash the Lard & Egg into the dry ingredients.
The mixture will start to resemble crumbly breadcrumbs.

piecrust5
Continue mixing until the pie dough starts to come together. Use your hands to gently kneed the dough to form a ball.

piecrust2
Pie Crust: If it breaks or falls apart at all, use your fingers to shape the dough back into place. This pie dough is very forgiving so don’t be scared of it!

pumpkin5
Pie Filling: Add the Pumpkin Puree, Low Carb Sweetener, Pumpkin Pie Spice Mix and Cinnamon to a large bowl.
Mix with a whisk or electric mixer until it is well combined, about 30 seconds or so.
Next, add in the Coconut or Almond Milk and mix until well combined.
Add your 2 eggs and whisk it well again

pumpkin6
Pour the pumpkin pie filling into the crust prepared 9- Inch Pie Dish. Bake for about 40-45 minutes

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Out of the oven and ain’t that a Pretty Keto/ Dairy Free Pumpkin Pie!!!

Here are some of my Keto Kitchen essentials when making this recipe (you can click on the pics for more details):

As an Amazon Affiliate Associate I earn a small commission  from qualifying purchases

 


Dirty Keto Ranch Pork Chops

ranch pork chops
Ranch Pork Chops with Balsamic Roasted Brussels Sprouts!

Dirty Keto Ranch Pork Chops

Servings: 4-6

Ingredients:

1/2 packet to 3/4 packet of Gluten Free Ranch Salad Dressing/ Seasoning Mix

4-6 Pork Loin Chops – Bone In  (about 1-inch thick)
Paprika
Black Pepper

Directions:

Preheat the oven to 450ºF.
In a small bowl, add the Ranch Seasoning mix, salt, pepper, and paprika and stir well.  (How much ranch to use depends on how many pork chops you have, use your discretion here.)
Generously sprinkle the pork chops on both sides with the seasoning mixture.
Place the pork chops on a foil lined baking sheet.
Bake the pork chops for about 20-25 minutes.
Flip the pork chops once during cooking.  Internal temperature should reach 160ºF.

ranch pork chops2
My pork chops before the seasoning!

Dirty Keto Chocolate Chip Cookies

Nutrition information will vary depending on what brands of ingredients you use.  However, here is a general break down of nutrition info for ONE COOKIE (batch made 24 cookies): Calories: 118  Carbs: 3 grams  Dietary Fiber: 1.5 grams  Net Carbs: 1.5 grams   Fat: 12 grams   Protein: 12 grams

tea

I consider these cookies Dirty Keto because I used Sugar Free Hershey’s Chocolate Chips.  Those particular chips have malitol, a sweetener which I generally avoid on Strict Keto.  However, these chips were on sale, I only used 4 oz to make 24 cookies and I don’t plan to make them regularly.  If I switch out the chocolate chips for Lily’s chips or other Keto chocolate, these can easily become Strict Keto.  The choice is really up to you and the style in which you Keto.  BTW…these were GOOD!!!! So good I had to freeze some so I would not be tempted to eat them for every meal.  It has been 6 months since I have had any sort of cookie so I didn’t feel guilty for taking an extra one of these low carb goodies!!

Dirty Keto Chocolate Chip Cookies by Noreen’s Keto Kitchen!

Ingredients:

    • 1 1/4 cup of Almond Flour
    • 3 Tablespoons of Coconut Flour
    • 1/4 teaspoon of Salt
    • 1/2 teaspoon of Baking Soda
    • 1/2 teaspoon of Baking Powder
    • 8 Tablespoons of a Low Carb Sweetener ( I used Swerve)
    • 10 Tablespoons of  Butter, softened to room temperature
    • 1 teaspoon of Vanilla Extract
    • 1 Egg
    • 4 oz  Sugar Free Chocolate Chips of your choice
  • 2 oz of Chopped Walnuts (optional)
 

Instructions:

  • Combine Almond Flour, Coconut Flour, Salt, Baking Soda & Baking Powder in a bowl. Stir until well blended.  Set aside.
  • In a large bowl, cream the Butter with an electric mixer until soft, about 2 minutes. Mix in low Carb Sweetener and continue to cream the Butter until it is light and fluffy (at least 5 more minutes).  The longer you cream the butter and sweetener together the better.
  • After 5 minutes, add the Vanilla Extract and Egg.  Mix well.
  • With a spatula, add in half of your Flour Mixture to the creamed butter- stirring until just incorporated. Then stir in the remainder of the flour.
  • Stir in the Sugar Free Chocolate Chips and Walnuts.
  • Cover bowl and refrigerate cookie dough for 1 hour.
  • Preheat oven to 350°F and line a cookie sheet with parchment paper.
  • Scoop cookie dough into 24 rounds and flatten them slightly with a fork. The cookies will spread a bit during baking. For a crisper cookie, flatten them a lot, for a softer cookie flatten them slightly.  You can see how mine look going into the oven in the below pic.  I was going for a softer cookie.
  • Place cookie dough on the parchment lined cookie sheet.  Bake the cookies for 8-10 minutes.
  • My first batch were a tad too brown (still very edible) at 10 minutes and just about right at 8 minutes.  So watch your oven carefully as it will vary and cookies go from under cooked to over cooked very quickly.
  • Allow the cookies to cool about 5 minutes on the baking trays before transferring to a cooling rack.  If cookies are too crumbly to move, allow them to cool completely on the baking sheet before transferring.  They will firm up nicely as they set and cool.
  • Store the Keto Kookies in an airtight container.  I left mine in the cupboard but refrigerating or freezing should be okay as well.

Serve with a cup of Irish Tea with a splash of cream or a cold glass of unsweetened chocolate almond milk and I am happy!!

Hope you enjoy these as much as I do!!!!  Tried and Tested From Noreen’s Keto Kitchen!!!!

cookies3
Going into the oven!!!
cookies-e1541370122871.jpg
Serve with a glass of unsweetened chocolate almond milk and I am happy!!

cookiesr5

Here are some of my Keto Kitchen essentials when making this recipe (you can click on the pics for more details):

As an Amazon Affiliate Associate I earn a small commission from qualifying purchases


Dirty Keto Chicken Adobo with Cauliflower Rice

Keto, Low Carb, Gluten Free & Dairy Free!!!

Nutrition information will vary depending on what brands of soy sauce you use, size of chicken thighs & any sides/veggies you may add.  However, here is a general break down of the nutrition info (for 6 servings):

Calories: 251, Total Carbs:  2.2 grams,  Dietary Fiber: 0.2 grams,  Net Carbs: 2 gramsFat: 18 grams,  Protein: 17 grams.

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This was a dish that I used to make pre-Keto.  I didn’t have to change much to make it more Keto friendly.  I would consider this Dirty Keto, as there is soy in the soy sauce and strict keto-ers avoid soy anything.  I don’t make it often, so I personally don’t worry too much about the soy sauce.  If you are strict Keto, there are some alternatives out there and google can help you find a substitute (such as gluten-free tamari sauce or coconut aminos).  I do however, make sure that I always use a gluten free soy sauce whenever I make this recipe.

Dirty Keto Chicken Adobo by Noreen’s Keto Kitchen

Servings: 6

Ingredients:

6 Chicken Thighs (with bones & skin)

1/4 cup gluten free soy sauce

1/2 cup gluten free Distilled White Vinegar

3 Whole Bay Leaves

1 Tablespoon of Whole Peppercorns ( You can use Black Pepper if you do not have peppercorns, though peppercorns are better)

6 Garlic Cloves, crushed

Directions:

** I normally marinade the chicken thighs, in the pan they will cook in, in the soy sauce/vinegar/garlic/peppercorns/bay leaves, at least over night in the fridge.  It is not necessary to do so, but if you have the time I think it makes a different**

**For a saucier adobo, you can double the amount of soy sauce and vinegar and leave the other ingredients the same- I prefer too much sauce to not enough, so I normally go this route.  I will generally double the soy sauce & vinegar when marinating overnight.**

  1. Pour the gluten free Soy Sauce, White Vinegar, Crushed Garlic, Whole Peppercorns, and Bay Leaves into a large sauté pan that has a lid.  Mix briefly with a spoon.
  2. Place the chicken thighs, skin side down, into the pan.
  3. Turn on the stove top and bring the liquid in the pan to a boil over high heat.
  4. Once the liquid reaches a boil, cover the pan and simmer the chicken over low heat for 20 minutes.
  5. After 20 minutes, flip the chicken over, cover the pan again and simmer on low for another 10 minutes.
  6. After the 10 minutes, uncover the pan, and increase the heat to high and return the liquid to a boil.
  7. Occasionally flip and bast the chicken thighs with the pan sauce.
  8. Continue boiling the sauce, uncovered, until it is reduces by at least half and thickens a bit, this usually takes about 5–7 minutes of cooking on high.

Serve the Chicken Adobo over sautéed cauliflower rice or other low carb veggies if Keto (Green Beans, Broccoli,).  If serving to Non-Keto folks, serve over white rice.

** For the Cauliflower Rice I buy it frozen, steam it in the bag in the microwave per directions, drain in colander and then fry it lightly (med-high heat) in a pan with butter.  I don’t like my cauliflower soggy or mushy, so I find this step dries it out a bit and improves the taste and texture**

Variations:
 
While the sauce is reducing at the end, put the chicken thighs, skin side up,on a aluminum foil-lined baking sheet. Brown the chicken thighs under the broiler for about 3–5 minutes, until the chicken skin is brown and crispy.

Here are some of my Keto Kitchen essentials when making this recipe (you can click on the pics below for more details):

As an Amazon Affiliate Associate I earn a small commission from qualifying purchases

 


 
 
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Chicken Adobo ready to serve!!                                                                                   Recipe Inspired By: https://rasamalaysia.com/classic-chicken-adobo-recipe/

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Serve your Chicken Adobo over Cauliflower Rice!

 



Keto Cheesecake Brownies by Noreen

Gluten free, Grain free, Low Carb & Sugar Free…. But NOT FREE of Deliciousness!!!!!

Nutrition information will vary depending on what brands of ingredients you use.  However, here is a general break down of the nutrition info (for 16 servings): Calories 158 Carbs: 5 grams Dietary Fiber: 3 Net Carbs: 2 grams Fat: 15 grams Protein: 3 grams

Keto Cheesecake Brownies

Keto Cheesecake Brownies by Noreen’s Keto Kitchen

Servings: 16

INGREDIENTS:

Cheesecake Layer
1 cup cream cheese softened
1/4 cup low carb sweetener (I use Swerve/Erythritol or Monkfruit)

1 egg at room temperature
1 teaspoon vanilla extract

Brownie Layer
1/2 cup Superfine Almond Flour
3 Eggs at room temperature
12 Tablespoons of butter, softened
1/4 cup dark cocoa powder
2 oz of unsweetened baking chocolate coarsely chopped
3/4 cup low carb sweetener (Swerve/Erythritol or Monkfruit)
1/2 teaspoon of baking powder

Instructions:

Preheat oven to 350 degrees F (175 degrees C).

Line an 8×8-inch baking pan with parchment paper, making sure to cover the bottom and sides.

Cheesecake Layer 
Make the cheesecake layer first. Add softened cream cheese and sweetener to a bowl and cream together using an electric mixer until creamy and smooth. Mix in the egg and vanilla until fully combined. Set aside for later.
Brownie Batter 
In a microwaveable bowl add the butter and the chopped unsweetened baking chocolate.
Microwave for 30 seconds, stir and back in the microwave in 30 seconds intervals until butter and chocolate are completely melted. You can also let the mixture melt on a double boiler if you don’t use a microwave.
Meanwhile, in a separate bowl, combine the dry ingredients: superfine almond flour, sweetener, cocoa powder and baking powder.
In a big bowl crack the 3 eggs and beat them with the mixer for about 30 seconds.
Add the melted butter and chocolate mixture to the eggs and continue mixing for about 30 seconds.
Slowly stir in the all dry ingredients with a wooden spoon or spatula until you get that delicious brownie batter consistency.
Pour 2/3 of the mixture into the parchment lined prepared pan, followed by all of the cheesecake layer.
Add the remaining brownie batter in dollops onto the cheesecake layer and swirl the two batters together using a knife.
Bake for 15-25 minutes or until the center is just set and still a bit wiggly jiggly.
The baking time really does vary drastically from oven to oven, or batch to batch, so I give them a check at the 15 minute mark.  A clean knife inserted into the middle should have a little bit of wet batter but not be totally covered in batter.  If it’s not done, bake another 5 minutes and test again with the knife.
***I would almost always rather they be a tad under cooked than over cooked.  Overcooked will produce a drier, more cake like brownie, than the dense and fudgey ones I am after.***
Allow to cool completely on a rack. Lift brownies using the edges of the parchment paper and cut into desired size.
Store in the fridge.  Let sit out a few minutes before devouring, as it lets the cheesecake layer soften slightly.  If you completely lack self-control, they freeze amazingly well!

Hope you enjoy them as much as I do!!!!  Tried and Tested From Noreen’s Keto Kitchen!!!!

Here are some of my Keto Kitchen essentials when making this recipe (you can click on the pics below for more details):

As an Amazon Affiliate Associate I earn a small commission from qualifying purchases

 

brownies



Keto Roasted Balsamic Brussels Sprouts by Noreen

I NEVER ate Brussels Sprouts growing up.  I refused to even try them.  It’s taken me 30+ years and a lot of pestering from my partner, to actually give them a try.  But once I did – I was hooked!!!  These little green globes of goodness are soooo healthy, soooo tasty and make a great side dish to Pork, Chicken, Beef, Salmon, etc.! 

sprouts

Prep time: 5 MINUTES

Cook time: 30-40 MINUTES

INGREDIENTS: 
1 pound of frozen Brussels Sprouts
2 Tablespoons Extra Virgin Olive Oil
3 Tablespoons Balsamic Vinegar
Pink Himalayan Salt, Ground Black Pepper & Garlic Powder, to season liberally to taste

DIRECTIONS:

Pre-heat the oven to 400 degrees F.

Place sprouts in a medium bowl. Toss with olive oil and balsamic vinegar. Season generously with salt, pepper and garlic powder.

Pour Brussels Sprouts onto a large foil lined baking sheet and roast for 30 to 40 minutes or until sprouts are tender on the inside but brown and crispy on the outside.

Make sure you stir them a few times while they are roasting in the oven. Serve warm with your favorite Keto protein/meat!!

**** Sometimes, I can only find a 12oz bag of frozen Brussels Sprouts, so I just use that and keep all the other ingredients/measurements the same.  You can use fresh sprouts but you will have to prep them first: wash, cut off hard stem pieces, cut in half if sprouts are very big. I personally like the frozen ones because they are consistent in size and will roast more evenly. ****

Hope you enjoy them as much as I do!!!!  Tried and Tested From Noreen’s Keto Kitchen!!!!

 

Roasted Brussels Sprouts
Balsamic Roasted Brussels Sprouts with Lemon Garlic Parmesan Tilapia

KETO BEGINNER’S GUIDE: Part 1


KETO BEGINNER’S GUIDE:  Part 1

By Noreen’s Keto Kitchen

What is Keto?

  • The ketogenic diet (Keto) is a low-carb and high-fat diet.  The Keto diet shares many similarities to the Atkins diet and some other low-carb diets.
  • Keto means drastically reducing your carbohydrate intake and replacing it with good healthy fats. The reduction of carbs in your diet, sends your body into a metabolic state called ketosis.  When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which supplies energy for the brain.
  • Keto diets can reduce blood sugar and insulin levels. This, along with the increased ketones, has many health benefits.  Studies have shown that this type of diet can help you lose weight and improve your health and well being in many ways.
  • The Keto diet may even have benefits protecting against type 2 diabetes, certain cancers, epilepsy and Alzheimer’s disease.

Foods to Avoid:

You will want to keep your carbohydrates very low (20 net carbs), coming mostly from green leafy vegetables, nuts, and dairy.  Do not eat any refined carbohydrates such as wheat (bread, pasta, cereals), starches (potatoes, beans, legumes) or fruit. The few exceptions to this are avocados, tomatoes and berries which can be consumed in moderation.

Here is a list of foods that you should avoid on the Keto diet:

  • ALL Sugary foods:  Sugar, Honey, Agave, Maple Syrup, Soda, fruit juice, sweetened teas & coffee, smoothies, cake, ice cream, candy, donuts,cookies, cereal, granola bars, etc.
  • Artificial Sweeteners:  aspartame, Acesulfame potassium, Saccharin,
  • ALL Grains & starches: ALL Wheat-based products, corn, potatoes, oats, rice, pasta, cereal, corn starch, potato starch, rice starch, etc.
  • Fruit: MOST fruit, except small portions of berries like strawberries, blueberries, blackberries.
  • SOME Dairy: Avoid Milk (skim, 1%, 2%, whole) and low fat yogurts
  • Beans or legumes:  Soy, Peas, kidney beans, lentils, chickpeas, hummus,  etc.
  • Root vegetables: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are almost always highly processed and high in carbs/sugar.  They may also contain grains and starches not allowed on Keto.
  • SOME condiments or sauces: Read the labels. A lot will contain high amounts of  sugar and unhealthy fat from soybean oil.
  • Unhealthy fats avoid processed vegetable oils, canola oil, soybean oil, margarine, etc.
  • Alcohol:  avoid beer, cider, cocktails & mixed drinks as they generally have wheat & sugar.  Many hard liquors/spirits are zero carbs and zero sugars, however they may throw some people out of ketosis briefly.
  • “Sugar-free” diet foods: These are often high in sugar alcohols, which can affect ketone levels in some people. These foods also tend to be highly processed and may contain grains or starches.

What Can I Eat?

You should base all your meals and snacks around these foods.

Always check nutrition labels to make sure there are no hidden sugars, carbs or starches.

    • Meat & Poultry: Red meat, steak, lamb, ham, sausage, bacon, chicken and turkey.
    • Fish & Seafood: salmon, trout, tuna (canned or fresh), mackerel, shrimp, scallops, tilapia
    • Eggs: organic is best if you can afford them
    • Butter and cream: If you can afford the grass-fed then go for it, if not use what fits your budget- but use real full fat butter and full fat heavy cream.
    • Cheese: Unprocessed cheese (cheddar, goat, cream, blue,mozzarella, etc).
    • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, sunflower seeds, etc.
    • Healthy oils: Extra virgin olive oil, Ghee, coconut oil and avocado oil.
    • Low Carb Sweeteners: erythritol (such as Swerve), Monkfruit, pure Stevia
    • Avocados: Whole avocados or natural guacamole.
    • Low-carb veggies: Most green veggies (Spinach, Kale, Broccoli, Green Beans, Brussels Sprouts) Cauliflower, tomatoes, onions, peppers, etc.
    • Condiments: You can use salt, pepper and various healthy herbs and spices. Mustard, no sugar added ketchup.
    • Drinks:  Water, coffee, tea, seltzer or sparkling water, unsweetened almond or coconut milk.

Veggies on a Keto Diet:

The carbs that you are eating should be mostly coming from dark green and leafy vegetables. Your meals should mostly consist of a protein (eggs, meat,chicken.etc) with vegetables (cooked in olive oil, butter,etc) and an extra side of fat (avocado, bacon, cheese).

Here is a list of some common low carb veggies:

Vegetable Amount Net Carbs
Spinach (Raw) 1/2 Cup 0.1
Bok Choi (Raw) 1/2 Cup 0.2
Lettuce (Romaine) 1/2 Cup 0.2
Cauliflower (Steamed) 1/2 Cup 0.9
Cabbage (Green Raw) 1/2 Cup 1.1
Cauliflower (Raw) 1/2 Cup 1.4
Broccoli (Florets) 1/2 Cup 2
Collard Greens 1/2 Cup 2
Kale (Steamed) 1/2 Cup 2.1
Green Beans (Steamed) 1/2 Cup 2.9

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Possible Side Effects of Keto:

The keto diet is safe for most healthy people, however there may be some side effects while your body adjusts to this new way of eating.  This is best known as the “keto flu” and will usually only lasts a few days.  Keto flu can include poor energy, headache, increased hunger, sleep issues, nausea or digestive discomfort.

Not everyone will get the Keto flu.  So don’t let it deter you from trying Keto.

To possibly reduce the onset of the Keto Flu, you can try a less restrictive regular low-carb diet for the first week or so to help ease yourself into it.

The Keto diet can also effect the water and mineral balance of your body, so adding extra salt to your meals, water, or taking mineral supplements can help.

In the beginning (first week or two), it is important to eat until you’re full and avoid restricting calories too much. Normally, a Keto diet causes weight loss without intentional calorie restriction.


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Courtesy of Google Images


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Courtesy of Google Images

Keto Roasted Balsamic Brussels Sprouts by Noreen

I NEVER ate Brussels Sprouts growing up.  I refused to even try them.  It’s taken me 30+ years and a lot of pestering from my partner, to actually give them a try.  But once I did – I was hooked!!!  These little green globes of goodness are soooo healthy, soooo tasty and make a great side dish to Pork, Chicken, Beef, Salmon, etc.! 

ranch pork chops

Prep time: 5 MINUTES

Cook time: 30-40 MINUTES

INGREDIENTS: 
1 pound of frozen Brussels Sprouts
2 Tablespoons Extra Virgin Olive Oil
3 Tablespoons Balsamic Vinegar
Pink Himalayan Salt, Ground Black Pepper & Garlic Powder, to season liberally to taste

DIRECTIONS:

Pre-heat the oven to 400 degrees F.

Place sprouts in a medium bowl. Toss with olive oil and balsamic vinegar. Season generously with salt, pepper and garlic powder.

Pour Brussels Sprouts onto a large foil lined baking sheet and roast for 30 to 40 minutes or until sprouts are tender on the inside but brown and crispy on the outside.

Make sure you stir them a few times while they are roasting in the oven. Serve warm with your favorite Keto protein/meat!!

**** Sometimes, I can only find a 12oz bag of frozen Brussels Sprouts, so I just use that and keep all the other ingredients/measurements the same.  You can use fresh sprouts but you will have to prep them first: wash, cut off hard stem pieces, cut in half if sprouts are very big. I personally like the frozen ones because they are consistent in size and will roast more evenly. ****

Hope you enjoy them as much as I do!!!!  Tried and Tested From Noreen’s Keto Kitchen!!!!

 

sprouts2
Before they are roasted!

 

 

Keto Cheesecake Brownies by Noreen

Gluten free, Grain free, Low Carb & Sugar Free…. But NOT FREE of Deliciousness!!!!!

Nutrition information will vary depending on what brands of ingredients you use.  However, here is a general break down of the nutrition info (for 16 servings): Calories 158 Carbs: 5 grams Dietary Fiber: 3 Net Carbs: 2 grams Fat: 15 grams Protein: 3 grams

 
Keto Cheesecake Brownies

Keto Cheesecake Brownies by Noreen’s Keto Kitchen

Servings: 16

INGREDIENTS:

 
Cheesecake Layer
 
1 cup cream cheese softened
1/4 cup low carb sweetener (I use Swerve/Erythritol or Monkfruit)

1 egg at room temperature
1 teaspoon vanilla extract

 
Brownie Layer
 
1/2 cup Superfine Almond Flour
3 Eggs at room temperature
12 Tablespoons of butter, softened
1/4 cup dark cocoa powder
2 oz of unsweetened baking chocolate coarsely chopped
3/4 cup low carb sweetener (Swerve/Erythritol or Monkfruit)
1/2 teaspoon of baking powder

Instructions:

Preheat oven to 350 degrees F (175 degrees C).
 

Line an 8×8-inch baking pan with parchment paper, making sure to cover the bottom and sides.

Cheesecake Layer 
 
Make the cheesecake layer first. Add softened cream cheese and sweetener to a bowl and cream together using an electric mixer until creamy and smooth. Mix in the egg and vanilla until fully combined. Set aside for later.
 
 
Brownie Batter 
 
In a microwaveable bowl add the butter and the chopped unsweetened baking chocolate.
 
Microwave for 30 seconds, stir and back in the microwave in 30 seconds intervals until butter and chocolate are completely melted. You can also let the mixture melt on a double boiler if you don’t use a microwave.
 
Meanwhile, in a separate bowl, combine the dry ingredients: superfine almond flour, sweetener, cocoa powder and baking powder.
 
In a big bowl crack the 3 eggs and beat them with the mixer for about 30 seconds.
 
Add the melted butter and chocolate mixture to the eggs and continue mixing for about 30 seconds.
 
Slowly stir in the all dry ingredients with a wooden spoon or spatula until you get that delicious brownie batter consistency.
 
Pour 2/3 of the mixture into the parchment lined prepared pan, followed by all of the cheesecake layer.
 
Add the remaining brownie batter in dollops onto the cheesecake layer and swirl the two batters together using a knife.
 
Bake for 15-25 minutes or until the center is just set and still a bit wiggly jiggly.
 
 
The baking time really does vary drastically from oven to oven, or batch to batch, so I give them a check at the 15 minute mark.  A clean knife inserted into the middle should have a little bit of wet batter but not be totally covered in batter.  If it’s not done, bake another 5 minutes and test again with the knife.
 
 
***I would almost always rather they be a tad under cooked than over cooked.  Overcooked will produce a drier, more cake like brownie, than the dense and fudgey ones I am after.***
 
 
Allow to cool completely on a rack.  Refrigerate for a few hours or overnight to set the cheesecake.
 
Lift the brownies out of the pan using the edges of the parchment paper and cut into desired size.
 
Store in the fridge.  Let sit out a few minutes before devouring, as it lets the cheesecake layer soften slightly.  If you completely lack self-control, they freeze amazingly well!

Hope you enjoy them as much as I do!!!!  Tried and Tested From Noreen’s Keto Kitchen!!!!

Here are some of my Keto Kitchen essentials when making this recipe (you can click on the pics below for more details):

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brownies


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