Go-Keto-Ing Definition: A state of being, an action, a lifestyle and a huge success!
We’re Sam and Ryan. Two former fatties on a mission to share our experiences with following a Keto lifestyle. Combined we lost over 230lbs in just about 18 months! Since then we have lead an active healthy life and we decided to blog and create YouTube videos about it. If you are interested in following the Keto lifestyle, we recommend that you get comfortable, cozy and at home on our blog/YouTube channel. We would love to share some ideas, recipes and experiences with you!
Start by combing the cocoa powder and monk fruit sweetener in a small sauce pan.
Give your dry ingredients a good stir.
Add the coconut milk and heavy cream.
Bring the mixture to your desired temperature, make sure to stir constantly as to incorporate all the ingredients.
Once you have reached your desired temperature turn the stove off and add your half a teaspoon of vanilla. Doing it like this will ensure that the vanilla does not evaporate during the cooking process.
Pour yourself and a loved one a cup and top with our homemade keto marshmallow.
I freaking LOVE hot pockets. Actually, ANYTHING savory and stuffed in a crust is basically heaven on earth to me. I love the texture of a crispy brown flaky pastry stuffed with sharp cheese and an explosion of flavor. These Keto Hot Pockets hit the spot precisely!
To have the best dough, texture and color, we think that it is best to fill the pocket with a pre-cooked item. Really, let your imagination run on this one. The pocket can be customized to your own personal liking. Just let your creativity take over and enjoy!
This concept would work extremely well for a variety of
shapes and Keto versions of traditional savory pastries. Let your imagination
go with this one. Think savory pinwheels, Chinese Bao Buns, English Meat Pies
and Empanadas. Stuff em’, shape em’ and bake em’!
Serving Size: 1 Hot Pocket
Servings Per Batch: 4
Total Fat: 12.4 g | Net Carbs: 1.4 g | 9.2 g
Recipe and Ingredients:
2 Cups Shredded Mozzarella Cheese
¾ Cup Almond Flour
1 Egg Yolk
2 Oz Pepperoni
1 Oz Mushrooms
Add 2 cups shredded mozzarella cheese and melt in 30 sec increments in the microwave. If you do not have a microwave you can melt the cheese in a double broiler. Once the cheese is melted add the almond flour and egg yolk. Mix the ingredients into a dough ball. I find it works best if you mix the ingredients in a food processor. The dough texture is much finer and it seems like you end up with a much better consistency. However if you are mixing by hand, just take your time and mix till you have an even texture and color throughout the whole batch. It helps to pull the ingredients though your fingers to combine everything well
Once mixed divide the dough into four equal pieces. If the dough becomes harder to work with you can pop it back into the microwave for just a few seconds to make it pliable again.
The stuffing is really up to you. You can pretty much use anything as long as it does not have to much liquid. I also think it is better to have a pre-cooked filling. Raw ingredients may need more cook time.
Flatten the dough in your hand and add the stuffing to the middle. Using your hands form the dough around the filling. Pinch the dough to form a seamless ball around the ingredients added. Once you have it formed to your liking and you are sure to filling or moisture can’t escape, place the ball in a well oiled muffin or cupcake pan.
Bake in the oven at 350 degrees Fahrenheit for 20 to 25 min. Your pockets should have a golden brown color when done.
We enjoy this treat hot out of the oven. But it is also a great keto meal prep food. They freeze very well, so you can enjoy them any time you like.
Pancakes are a South African tradition. American have fair
foods – funnel cakes, corn dogs, deep fried twinkies, etc….South Africans have
Pancakes or “Pannekoek” as they are called in Afrikaans. They are a delicious variation
of a crepe. Although different, and much better than a crepe in that they are
much more hearty, fluffy and yummy. Traditionally this treat is fried in a hot
oiled pan and served right after cooking rolled into a tube with cinnamon and
sugar coating the inside. Hot, fluffy, cinnamony GOODNESS! We love them! It is
what we always think to have in inclement weather.
It became our mission to create a keto version of this simple
delicious treat and we think we have finally got it right. These pancakes will
also be very good served with a savory filling or sugar free maple syrup. Enjoy
as a dessert or with your favorite keto breakfast. The nice thing about these
pancakes is that they are easier to release from the pan than other keto pancakes
that we have tried.
To make the best pannekoek, pancakes or crepes you need a really good non stick pan. Start off by heating your pan to a high temperature. Add 2 tablespoons of oil for your first pannekoek. This will grease the pan and assist in coating surface so that you will have better results as you go. Just before the oil starts smoking add 1/2 cup of the batter to the pan. Swirl the batter around in the pan to flatten the surface area of the pannekoek. It is really up to you how big and thin you would like your pannekoek. Watch for bubbles to start forming in the batter. Once the whole pannekoek shows signs of little bubbles it is time to turn it over. With a spatula release the edged and work your way to the middle. Then flip. If your pan releases well you can flip it using your pan skills. Otherwise I recommend the spatula method. Cook on the other side for just 30 seconds or so. Scoop the pannekoek onto a plate and sprinkle with cinnamon and Lakanto Monk Fruit Sweetener. Use either a fork or your hands roll the pannekoek.
If you want to take this to the next level you can add some of our homemade keto jam and whipped cream. Peanut butter is also delicious with some chopped nuts or for an extra special treat fill it with our Keto Nutella. Let your imagination run wild and have a fantastic keto breakfast.
Part of my favorite thing about Fall is baking. My Wifey is an excellent baker. Actually she won a scholarship to France for it, but she won’t tell you if you ask her. She makes incredible baked items, the best Keto Bread in the world and not least out of her portfolio of treats is brownies.
Now I am well aware of the debate that occurs among brownie connoisseurs: fudgey or cakey? I really have learned from preparing food professionally that not one party is right; it comes down to preference. So if you are a fudgey brownie person I highly recommend our Avocado brownies (which are out of this world!), but if you enjoy the heft of a cake like brownie this one is for you! It is excellent with cream on top and chopped Pecans inside. You can do so much with this recipe by adding your favorite inclusions. I think if I were to give this one a little bit of decadence I would swirl in coconut butter and chopped pecans.
More to the point of nutrition is that this one hits macros to a “T” high fat, moderate protein and low carb; only 2.1 net carbs per serving. So bake and enjoy these Keto Brownies!
Recipe & Ingredients:
2 Cups Coconut Oil
4 Oz 100% Cocoa Chocolate
8 Large Eggs
1 Tsp Salt
1 Tsp Vanilla
¾ Cup Erythritol
1 Cup Unsweetened Cocoa Powder
2 Tbsp Almond Flour
1 Tsp Cinnamon
1 Tsp Coffee (Optional) ¾ Cup Nuts (Optional)
Preheat your oven to 325 degrees Fahrenheit.
Start by melting the coconut oil and chocolate in a double broiler. If you do not have a double broiler you can use a small pot filled half way with water and a glass bowl that fits over the mouth of the pot. The heat of the water will assist in melting the coconut oil and chocolate without burning it. Once melted move to the side.
In a large mixing bowl combine 8 large eggs and whisk well. To your whisked eggs add the salt, vanilla, erythritol, cocoa powder, almond flour and cinnamon. Mix all ingredients till everything is well incorporated. Pour the melted chocolate and coconut oil into the bowl and whisk till you have a smooth brownie batter. You can use a hand mixer to achieve your desired texture, however beating too much air into the batter will change the texture.
Scoop the brownie batter in a parchment lined baking pan. We normally use a 8×8 Pyrex pan. Bake at 350 degrees Fahrenheit for 50 to 60 min. Test with a knife to make sure it is baked all the way through.
We like to eat them hot out of the oven. But obviously we do not eat all 12 brownies in one sitting. These brownies can be stored in your refrigerator for a couple days. However they freeze very well.
Total Fat: 45.5 g | Net Carbs: 2.1 g | Protein: 7.1 g
I can pretty much write a book on Italian Food. I know the ins and the outs. And what’s more than that is I have an appetite to eat my way from one end of Italy to the other. One of the hardest things for me about Keto was adjusting to having no Pasta and Bread. Fortunately, there are some outstanding Keto alternatives that make up the difference and this Pizza crust is one of them.
There are a few different Keto crust options that work really well, especially the Cauliflower versions. However, in order to get the moisture content right you have to do a lot of work to the Cauliflower; still good, but lots of time and effort. This the best crust for the taste, texture and time! I strongly suggest that you give this Pizza a try and have some fun with topping varieties! This is also a great way to get your Kids to eat Keto. They won’t even realize that they are!
1/2 Cup Flax Meal
3 cups shredded mozzarella cheese (cheese at room temperature)
1 tablespoon italian seasoning
1 teaspoon garlic powder
2 tablespoons cream cheese
1/2 to 1 teaspoon white pepper – if you don’t like pepper you can omit
1 cup blanched almond flour
2 large whole eggs
Preheat your oven to 425 degrees Fahrenheit.
In a food processor combine all the ingredients. Process till you have a smooth consistency throughout your dough.
Place pizza dough in the middle of a cookie sheet lined with a silicone mat. We have found that the silicone mat absolutely works the best. If not you can use parchment. But there is still a chance of the dough sticking.
Form the dough by hand to a 1/4 of an inch pizza round. If the dough sticks you can wet your hands to make the forming process easier.
After you are done forming the crust cover the pizza round with parchment paper. Smooth out the dough so that you have no fingerprint marks showing.
Score the dough with a fork. This will keep the dough from bubbling up and give you a smoother look overall.
Bake the crust at 425 degrees Fahrenheit for 10 min.
Once out of the oven flip the crust onto a cookie sheep lined with parchment. The silicone matt will assist in the smooth release of your pizza crust. Let cool for 20 min before adding the toppings.
You can top your keto pizza with anything your heart desires. In our video we show what we like for toppings, however the sky is the limit.
This crust is fantastic for your weekly keto meal prep. When freezing them we make them in a size that fits a gallon freezer bag. The smaller serving size is easier to bag and freeze. During our work week I just move them from the freezer to the fridge in the morning. At night I add the pizza sauce and toppings. Serve with a salad. Dinner in less then 15 min. Best part you look like a rock star!
Serving Size: 1 Slice Crust w/out Toppings
Serving Per Batch: 8
Total Fat: 8.3 g | Net Carbs: 1.2 g | Protein: 7.1 g
Well…we nailed it. I’m sorry for humbly boasting, but it’s just a fact; Sam nailed it! Step aside Starbucks, Great harvest and cafe’s and bakeries everywhere – there is a new standard for the greatest Pumpkin Bread of all time. Best part is we are sharing the secrets with you!
I have mentioned in our posts before that Utah, where we are from is pretty much the capital of baked things and especially when those include Pumpkin. So naturally as the fall weather gets upon us I start craving Pumkin -iey tasting goodies. As my wife understands my particular cravings she set out to make this delicious Pumpkin Bread.
What makes our bread so spectacular is the use of Psyllium Husk. We have found lately that we prefer to use this instead of Flax meal in baked goods. It gives the product a proper texture and moisture content. We hope that you guys give this one a try! Happy Baking!
2 cups blanched almond flour
1/2 cup coconut flour
3/4 cup Lakanto Golden Monk Fruit Sweetener
2 teaspoons pumpkin pie spice
2 teaspoons baking powder
1 teaspoon baking soda
2 tablespoons psyllium husk
1/2 teaspoon sea salt
3/4 cup 100% pure pumpkin
1 teaspoon ground cinnamon
1/4 cup hemp seeds
1/3 cup coconut oil
4 large eggs
Preheat your oven to 350 degrees Farenheit.
In a large bowl combine the almond flour, coconut flour, Lakanto sweetener, baking powder, baking soda, pumpkin spice, psyllium husk, cinnamon and salt. Give your dry ingredients a good stir.
Next we are adding the 100% pumpkin, coconut oil, hemp seeds and 4 large eggs. With a hand mixer, mix the ingredients till it forms a smooth batter.
Grease a bread loaf pan with oil and line with parchment. Scoop your pumpkin bread batter into the loaf pan. Using a tapping motion, tap the now filled bread pan on the counter to remove any air bubbles.
Place loaf pan in the oven @ 350 degrees Fahrenheit and bake for 50 to 60 min. When done you should be able to insert a knife and pull it out clean. Look for a nice golden brown top.
After baking pull out of the oven and let cool completely.
We are officially New Mexicans and we are loving Green Chile season! In fall you can do Pumpkin and if you New Mexican also Green Chile. It is one of my absolute favorite flavors, especially the roasted xxxhot! We put together an authentic green chile stew and pork roast and made it keto friendly! Be sure to give this a try as the weather gets colder. Excellent meal prep and/or party option!
1/2 cup avocado oil
3 LBS cubed pork loin
2 tablespoons salt
2 tablespoons black pepper (if you don’t like pepper you can lessen the quantity)
2 tablespoons onion powder
1 large diced onion
3 cups coarsely diced Hatch Green Chiles
2 LBS sliced mushrooms
2 1/2 cups tomato puree (consists of fresh tomato and garlic blended in our Vitamix into a smooth puree – garlic is added to your taste).
1/2 cup apple cider vinegar
We sometimes roast our chiles over the flame on our stove burner. Please see our youtube video for how we roast them at home. Other times we use chiles that we buy at a local roaster which are then stored in plastic bags in our freezer. Either option works perfect!
In a large heavy brimmed pot start by heating 1/2 cup of avocado oil to a high heat. The oil will help the lean pork loin not to stick to the pot plus it helps you get your fat intake up.
When the oil heats to almost a smoke point toss in 3lbs of your diced pork meat. The meat will cool the cooking temperature inside the pot significantly. Do not stir at this time. To the meat add 2 tablespoons of salt, black pepper and onion powder. Cover with the lid and let simmer on high heat for 10 minutes.
After simmering for 10 min open the pot back up. Now is the time to add your diced onion and Hatch Green Chiles. Give the ingredients a good stir before you pop the lid back on to simmer on high for another 10 min.
Dump in the sliced mushrooms. It normally fills the pot almost to the top. Don’t worry it will cook down.
We make our own tomato puree using some fresh tomatoes form our garden and some fresh garlic. How much garlic you add is really up to you. We simply love the taste and therefore we use up to a whole bulb. But we understand that so much “garlicness goodness” is not for everyone. Blend the tomato and garlic in a high speed blender till it forms a smooth puree. You will need 2 1/2 cups of tomato garlic puree for this recipe. Pour the puree over the mushrooms.
The last ingredient to add is the apple cider vinegar. Add in 1/2 a cup of your favorite apple cider vinegar and cover the pot with the lid. Simmer the for 30 min on high heat.
The thickness of your Pork Chile Verde really depends on how much liquid you let evaporate. We like our a little on the thicker side so you can now remove the lid to let some of the moisture cook out. I would say about another 10 min. But it is really to your preference.
In our house it is served in bowls topped with queso fresco, fresh cilantro and lime slices.
This is a great meal prep item. It freezes well and can be made in advance so you can simply heat it up later.
Total Fat: 37.3g | Net Carbs: 9.2g | Protein: 64.3g
We can all agree that there is nothing that says summer like ice cream. And if you are like us, ice cream does not just have to be enjoyed during the hot summer months. But it is definitely a menu item that can go missing once you start the keto diet. Today we are going to show you have to bring this delicious treat back. It is easy and simply to make. Absolutely worth a try!
Recipe & Ingredients:
1/2 cup butter
5 1/2 cups of heavy cream
3 egg yolks
1 1/2 teaspoon salt
2/3 cup powdered erythritol
1 tablespoon vanilla
1 1/2 tablespoon mint extract
3 oz sugar free chocolate
Start off by melting the butter in a large saucepan. This time we are not going to brown the butter. Melt the butter slowly in the saucepan. Once melted add the heavy cream. Over medium heat bring the mixture to where you can only keep your finger in for a couple seconds. This should be the correct temperature so you can temper the eggs.
In a separate bowl add your egg yolks, salt and erythritol. Mix well. Once mixed add 1 cup of your heated cream mixture slowly to the egg mixture whisking constantly to prevent the egg from cooking. This process will temper the eggs. Once you have all the liquid added give it a last good stir and then add the tempered egg mixture to your saucepot.
On medium heat cook your custard mixture for 5 min stirring constantly.
You should see a little bit of foam forming on the top. But not too much. After cooking for 5 min turn the stove off and let it sit for just a few min. You now need to add the vanilla and mint extract. We recommend not adding these till very last. The essence will dissipate with long cooking times. So by adding it in at the very end you should have the best flavor.
Pour into a mason jar and cool the mixture in the refrigerator. We recommend at least 2 hours. Longer is even better.
Once cooled you are going to take the mason jar out of the refrigerator and start shaking. But this is where we have to caution you. Over shaking this product will result in you making mint butter. Simply shake in as if you are just stirring all the ingredients together. You only need to shake for 1 to 2 min. This process adds a little air into the mixture.
After shaking for 1 to 2 min we poured ours into individual portion containers for freezing. This way you don’t have to scoop your product when you want to eat it!
If you are wondering what to make for dinner tonight, search no more. Chaffle tacos is what is on the menu! You can load these babies up with all your favorite taco fillings without all the carb guilt that comes with regular taco shells. Spoil your family with this amazing dinner! I am sure they will be begging you to make it again and again….. and again….. and again!
Total Fat: 22.5 g | Net Carbs: 2 g | Protein: 18.5 g
2 Large Eggs
2 Tbsp Almond Flour
1/4 Tsp Salt
1/4 Tsp Black Pepper
2 Tbsp Spring Onion – Diced
3/4 Cup Shredded Sharp Cheddar Cheese
Combine eggs, almond flour, salt, pepper and spring onion then whisk well. Preheat your waffle iron. Make sure to let it get really hot as your product will release better and turn out with a better crust. Cook the product for about 5 minutes in a nice medium brown crust forms.
Now this is where you get creative. We simply fried up some taco meat. Each taco got loaded with 3 tablespoons of the seasoned ground beef. After that we topped the tacos with guacamole, sour cream and spring onion. But you can use whatever ingredients is to your liking.
Sam and I first began making keto waffles back in 2016. We have posted a recipe video for that called “Keto Waffle Bread.” The concept for that recipe is nearly the same as a chaffle, just the increase in almond flour and baking soda along with the addition of butter give it a much more bread like feel.
The chaffle however, is sort of like a crust-less quiche, but maybe perhaps…better! It has an incredible crust that forms its outside due to the hot iron touching the entire surface whereas a quiche is cooked through baking and doesn’t form that incredible crust.
I simply loved the Mediterranean version that we made and the Bacon, Green Onion and Cheddar (Quiche Lorraine) version was equally excellent. Please do give these a try and let us know how they turn out!
Total Fat: 8.5 g | Net Carbs: 1.5 g | Protein: 10.8 g
2 Large Eggs
2 Tbsp Almond Flour
1/4 Tsp Salt
1/4 Tsp Black Pepper
1 Tbsp Zatar (Mediterranean Spice Blend)
1 Tsp Red Pepper Flakes
1 Cup Shredded Mozzarella Cheese
Quiche Lorraine Ingredients:
Fat: 25.7 g | Net Carbs: 3.1 g | Protein: 34.9 g
2 Large Eggs
2 Tbsp Almond Flour
1/4 Tsp Salt
1/4 Tsp Black Pepper
1/2 Cup Bacon
1/3 Cup Diced Green Onion
1 Cup Shredded Cheddar
Combine Eggs, Almond Flour and spices then whisk well. Add flavor ingredients and mix well. Preheat your waffle iron. Make sure to let it get really hot as your product will release better and turn out with a better crust. Cook the product for about 5 minutes in a nice medium brown crust forms.