I love crispy, crunchy cookies and that is hard to replicate in any keto recipe because of the lack of gluten which comes from wheat flour. Gluten is this highly elastic protein that gives most baked goods their form and structure. It’s hard to form any keto baked good into a dry cracker without it crumbling into granola.
But if you want to make Smores’ you need a graham cracker as your vehicle, one that holds its weight and supports the chocolate and marshmallow. We came up with the idea of using cream cheese as a binder and it worked really well. If you just bake for a longer than ordinary time at a lower heat these will turn out just like your favorite graham. We hope you enjoy and let us know how your keto smores’ turns out!
Total Fat: 23.7 g | Net Carbs: 1.2 g | Protein: 4.1 g
2 cups Almond Flour | 280 g
1/3 cup Erythritol (Monkfruit Sweetner) | 63 g
1 tbsp vanilla extract | 15 ml
1 tsp salt | 4 g
1/2 cup melted butter | 100 g
1 large egg
1 tbsp cinnamon | 9 g
1/2 cup cream cheese | 60 g
Combine your dry ingredients and mix. Add vanilla to your melted butter and pour mixture into dry ingredients. Mix by hand until a dough ball forms. Add cream cheese and mix again by hand.
The key to making good keto graham crackers is to roll the dough out directly onto the baking surface. Then make your cuts and dock with a fork. Bake at 330 degrees (natural gas oven) for 20-25 minutes until center is golden brown and edges are medium to dark brown.
I used to be a baker and one of my favorite things is marshmallow treats. There is something fantastic about the texture, smell and taste of a marshmallow. Sam and I have been an a quest to fine an appropriate marshmallow for Keto. One that is spongy, pillowy and delicious. Unfortunately all of the Keto marshmallows advertised online include sweetners that actually affect insulin.
So when you can’t find it online or in the store, you have to make it yourself. And we did. And they were awesome! Especially rolled in toasted coconut. We hope you enjoy this first part of our three part series on how to make Keto Smores’.
Line a 8×8 glass pan with parchment. You will need to do this in advance since he marshmallow mixture sets up rather quickly.
Next you will need to sprinkle a generous helping of roasted coconut flakes on the bottom of the parchment lined pan. This will aid in getting the marshmallow to remove from the parchment later on.
For this recipe you will need:
1/2 cup of roasted coconut flakes
1 cup of water – divided in 2 equal parts
4 tablespoon unflavored gelatin powder
3/4 cup confectioner erythritol or swerve
1/4 teaspoon sea salt
1/4 teaspoon cream of tartar
1/2 teaspoon of vanilla
Start by combining the 1/2 cup of water and 4 tablespoons of gelatin in a large bowl. Give it a quick stir but do not over mix. Set the mixture to the side for later.
In a small saucepan combine the other 1/2 cup of water, erythritol, salt and cream of tartar. Bring the mixture to a rapid boil. After you have reached a rapid boil turn the pot to a medium simmer for five minutes. Remove from the stove.
Pour your hot mixture into the large bowl with the gelatin mixture. Using a whisk start stirring just to loosen the gelatin from the bottom of the mixing bowl.
With a electric hand mixer start mixing the now liquid mixture. You will see it turning a creamy color and start to thicken up.
Now is the time to add your vanilla. Adding the vanilla sooner will result in the vanilla evaporating due to the heat. It is better to add it when the mixture is slightly cooler.
You must be very carful not to over mix. As soon as the mixture can “ribbon” you need to transfer it over to the lined 8×8 glass pan. When the mixture ribbons it forms lines or ribbons in the batter that you can see for just a second before it disappears back into the batter mixture. Please see our YouTube video for the exact consistency.
The marshmallow mixture sets up really fast so you need to make sure you work fast and have no distractions. After you have the marshmallow poured do not try and shape it or move it around much.
Sprinkle with some of the roasted coconut flakes. You will use the remainder of the flakes to coat the sides after you cut the marshmallow into pieces.
Let the pan of marshmallow sit for at least 2 hours. After that you can remove it from the parchment and cut into pieces.
Nothing says summer like BBQ and Potato Salad. Cool creamy mayo and sharp white onion is the perfect side dish to all of your grill favorites. To make favorite low carb we substituted Cauliflower florets for the Potato. Wow! It was amazing. You can almost not tell the difference and certainly aren’t missing out on anything.
The thing that is especially great about this recipe is the macros. Its got the trifecta of the keto diet: fat from the mayo and egg, protein from the egg and fiber and macro nutrients from the veggies. Really a great option for Summer grilling!
For this recipe you will need 1 head of cauliflower. Cut the cauliflower into bite size pieces similar to how you would cut your potato pieces. Boil the cauliflower in a saucepot with water and a little salt for 15 min. After 15 min strain the cauliflower and let cool completely.
In a large bowl combine the following ingredients:
1 head of cauliflower processed as shown above.
1 cup grated celery stalks
1 cup broccoli florets
1/2 cup or 1 bunch of spring onions – cut into small pieces
Give your ingredients a good stir.
1 1/2 cup grated sharp cheddar cheese
4 large hard boiled eggs – cut into bite size pieces
Sam and I are into preserving food. Since Grandpa’s garden is overflowing with huge zucchini we thought to make a tangy relish. You can make relish from many different vegetables. It is a great way to preserve your excess crop and provides an easy way to can without having to pressure cook for excessive times. We really enjoy this with our Keto “Potato” salad and alongside of any grilled meat. Happy Canning!
In order to start the process you will need to dice your zucchini’s in a food processor to the desired texture. I personally like my relish diced fine, so that is what I do. After you have diced all your zucchini place the diced pieces in a bowl. Use your hand to turn the zucchini pieces over so that you can salt them with a salt shaker. You don’t need to over salt. Just make sure that at least 70 % of the zucchini pieces are lightly salted. Let this bowl sit for 2 hours. This process will draw out the water out of the zucchinis.
After 2 hours place your zucchini pieces on top of a dry dish towel. Wring out as much of the liquid in order to form your zucchini cake. Just like any moisture or oil extraction leaves you with a dry cake like substance, so also you will produce your zucchini cake.
The reason for this extraction process is to make it so that you will not have to use any type of thickener such as flour, xanthan gum or flax. Your relish will have the same thick consistency as other relish products without added product that may contain carbs.
5 cups zucchini cake
3 cups diced Hatch Green Chile (New Mexico Chile) You can use other peppers if you do not have access to Hatch Green Chile’s. It also depends on your spice preference.
1 cup diced sweet red bell pepper.
3 garlic cloves – diced.
2 cups diced onion.
Give ingredients a good stir. Make sure everything is well distributed.
You will need 3 quart size mason jars or 6 pint size mason jars depending on the size you want to can in.
Fill your sterilized mason jars with your zucchini, chile, bell pepper, garlic and onion mixture. You want to have a semi tightly packed jar. However do not over pack or over full.
To each jar you are now going to add the following dry ingredients.
1/2 teaspoon dry mustard powder
1/2 teaspoon turmeric powder
1/2 teaspoon black pepper. If you don’t like pepper as much as we do you can use less.
1/4 teaspoon celery seed.
1/2 teaspoon monk-fruit sweetener.
1/2 teaspoon cayenne pepper.
1/2 teaspoon red chilly flakes.
Vinegar (please see note on vinegar)
Vinegar: To each quart size jar I add 3/4 cup white vinegar. You can use apple cider vinegar if you would like. However no less than 3/4 cup can be added to each jar. The vinegar gives the tangy flavor you are looking for while preserving your canned ingredients.
Poke each jar with a knife while adding the vinegar. This will assist in removing the air bubbles so that you can add the necessary amount of vinegar. Pack your jars 1 to 1 1/2 inches from the top. DO NOT OVER FILL YOUR JARS.
Combine the almond milk, blanched almond flour, sea salt, nutritional yeast and lemon in a high speed blender. Mix till all ingredients are mixed throughout. Scrape down the sides of the mixer. Add the avocado and refined coconut oil. Blend till all ingredients are well incorporated. I like to blend for 3-5 min.
Pour liquid butter mixture into silicone molds. Place in freezer to set up. Check on butter every 20 min and give the molds a good stir. This will help the oil not to separate and give you a better overall consistency. After freezing the “butter can be stored in the refrigerator.
You can also whip this into whipped butter using a hand mixer. Use in baking or just simply on some keto bread.
Summer is in full swing and there is nothing better than grilling, but sometimes you can miss the vehicle for all of your favorite grilled meats – the bread. I have tried lots of keto breads and Sam and I have several recipes that we enjoy, but none so much as this one as a direct substitute for traditional wheat bread. Several keto breads including our hamburger buns with mozzarella are awesome and can hold their own. But they tend to be more bagel like which is awesome, but it doesn’t quite toast and make a sandwich the same was as bread does.
This bread is unique; It is the perfect vessel for sandwiches, toast, dinner rolls, etc… I am formerly a baker and so I am pretty picky about the structure of bread. I like something that is moderately dense with a very open cell structure (bubbles or holes) in the center. I used to be in love with Italian Sourdough and I really enjoy how it toasts and holds butter and sauces. This bread is a direct substitute for that and cuts all the carbs! We made it into slider buns, but with different shaping and baking pans you can turn it into various bread type items.
Total Fat: 7 g | Net Carbs: 3 g | Protein: 8.7 g
Servings per batch: 12 buns
2 1/2 cups almond flour | 350 g
3/4 cups psyllium husks | 60 g
2 tsp salt | 8 g
2 tbsp baking powder | 18 g
4 tbsp nutritional yeast flakes | 20 g
1 cup egg whites | 240 ml
2 cups warm water | 240 ml
2 tbsp apple cider vinegar | 30 ml
2 tbsp sesame seeds | 24 g
2 tbsp hemp seeds | 24 g
1/2 tsp white pepper | 5 g
Preheat your oven to 350 degrees Fahrenheit | 177 Celsius
Mix all dry ingredients together.
Add your wet ingredients and begin mixing.
It will take some time for the dough to form into a dough and not a batter.
Product will be very sticky at first. Mix until a dough ball forms.
Wet your hands before forming dough into shapes for best release.
This batch makes 12 slider buns
Form your buns and place them on a cookie sheet lined with a silicone mat.
Bake in a 350 degree Fahrenheit oven for 55 to 60 min
Remove from oven and let cool completely before cutting into.
I love Italian food. I almost think I have vinegar flowing through my veins. Giving up Pasta was the hardest thing when starting Keto. Although, we have found ways to enjoy my favorite Italian flavors and Pesto is one of them. Sam and I have been active herb gardeners and we love to grow basil. We only pay a few dollars for a plant that can supply several hundred dollars worth of basil throughout the growing season. We love basil in so much of our cooking.
The best way to preserve and use your basil is to make some pesto and it works as a great meal prep item. All you need is a few ingredients and a good vehicle for your pesto; grilled meats, veggies and/or a low carb Pasta substitute. Take a look at our YouTube in the link below to see us put this recipe together.
8 oz Basil | 240 g
1 1/2 cups Grated Romano Cheese | 285 g
1/2 cup Garlic | 95 g
2 cups Walnuts | 250 g
1 1/2 cups Extra Virgin Olive Oil | 360 ml
To start your nuts, garlic and cheese in a food processor until you get a chunky mince meat like texture. Separately, mix your basil until you have small pieces the size of a pencil head. Add your basil to your dry mix and add the lemon, mix until well in-cooperated. Lastly add olive oil slowly while continuing to blend. Refrigerate for best shelf life.
Note: I highly recommend that you use cheese that is in block form and grate it yourself. Cheese releases its flavor when it is grated and pre-grated products use carb loaded starches to keep the product from caking.
Start by combining all of your dry ingredients into a large mixing bowl. Mix thoroughly with a whisk to combine well. Next add your eggs (whole and un-beaten), coconut oil and vanilla. Then stir to incorporate with the dry ingredients until a thick batter forms. Add your grated zucchini and chopped pecans and give the batter a final mix.
Transfer your batter into a lined bread pan and bake at 325 degrees (natural gas oven) for 50-60 minutes until a toothpick comes out clean when inserted into the center of the loaf. Note the type of fuel your oven burns will affect your cooking temperature. All your bread to cool before de-panning and serving. We like to serve our sweet bread toasted with butter.
We all have favorite things; some more than others. Some of mine include Nutella and Biscoff and Liege Waffles – all of which are not so Keto friendly. After Sam came up with the toaster Waffles I decided that we needed a gourmet topping for them; like what I used to eat at Waffle Food Trucks. For those of you who aren’t familiar – a Food Truck Waffle is a gourmet out of this world dessert topped usually topped with Nuttella, Whipped Cream, Fruit, Biscoff or a combination.
I thought that Ketella would be the most reasonable attempt at a waffle topping because the base is hazelnuts which are totally Keto. I think this recipe nails it! This recipe is 100% dairy free and vegan friendly. We hope that you give it a try!
To start dry roast your raw nuts on a baking sheet in the oven at 355 degrees (natural gas oven) for 10-15 minutes until you can smell the nut fragrance. Add you hot nuts to a food processor and blend until you begin to form a chunky nut butter. Add you coconut oil and blend until nuts are smooth and oil is well incorporated. Finally add the rest of your ingredients and blend to your desired consistency. Store in the fridge for best shelf life and stability. I like to eat mine cold from the fridge!
12 oz Hazelnuts | 360 g
4 oz Macadamia Nuts | 120 g
1/4 cup Coco Powder | 35 g
1 tbsp 100% Pure Vanilla Extract | 15 ml
1/3 cup Coconut Oil | 80 ml
1 tsp Salt | 5 g
Total Fat: 33.5 g | Net Carbs: 1.3 g | Protein: 5.8 g