KETO ENDIVES WITH HAM AND CAULIFLOWER SAUCE

Endive is a typical vegetable from Belgium that is not very well known abroad. It’s a leafy vegetable that is high in folate, vitamin A and K, and is high in fiber. It tastes a bit bitter, but when you cook it in a recipe like this one, it’s delicious!

In the traditional recipe, béchamel sauce is used, but I replaced it with a cauliflower sauce that tastes just as good, if not better!

INGREDIENTS (6 endives)

  • 6 endives
  • 1 tbs butter
  • 2 cup of water
  • salt, pepper and nutmeg to taste

For the cauliflower sauce

  • 1 onion
  • 2 cloves of garlic
  • 1 tbs of butter
  • Half a cauliflower head, cut in florets
  • 1 cup bone broth/ beef stock
  • Salt, pepper and nutmeg to taste

INSTRUCTIONS

  1. Start by preparing the endives. Remove the outer leaves and cut off the bottom and cut out the hearts.
  2. In a pan, melt 1 tbs of butter on medium heat. Add the endives to the pan, season with salt, pepper and nutmeg. Fry both sides for 2 minutes and add the water.
  3. Lower the heat and let the endives cook for 40-45 minutes until they are done.
  4. Prepare the sauce: in a medium sized pot, melt 1 tbs of butter on medium heat, add the cut onion and minced garlic. When the onion starts to glaze, add the cauliflower florets and the bone broth. Add salt, pepper and nutmeg to taste. Lower the heat and let simmer until the cauliflower is soft.
  5. When the cauliflower is soft, add some juice from the pan with the endives (about 4 tbs) and mix everything together with a blender until you have a creamy consistency. Add the grated cheese and mix. Set aside.
  6. Preheat the oven at 400 F.
  7. When the endives are done (they are done when you can poke trough them with a fork), roll them up in a slice of ham and place them in a baking dish. Cover them with the cauliflower sauce.
  8. Sprinkle some cheese on top and bake in the oven for 25 minutes. To get a crust on the top, use the grill modus for 5 minutes.
  9. Enjoy!

For my Dutch keto fam:

KETO EGG FILLED MEATBALLS

Have you ever had ‘bird’s nests’ ? That what my grandma used to name them. She would make these for me as a kid, and I loved them. She taught me how to prepare them, but I made some adjustments so they stay keto friendly. Like switching out the flour with parmesan cheese. 

INGREDIENTS (3 SERVINGS)

  • 3 eggs
  • 1,5 kg / 53 oz. ground beef
  • Salt and Black Pepper to taste
  • Beef seasoning (1 tsp paprika powder , 1tsp onion powder, 1 tsp garlic powder, 1 tsp tumeric powder)
  • 1/2 cup grated parmesan cheese
  • 2 cups tomato sauce
  • Tomato sauce seasoning (black pepper, sea salt, Italian seasoning, dried parsley)
  • 2 tbs butter
  • 1 onion , cut in small pieces
  • 2 cloves of garlic, minced

INSTRUCTIONS

  1. Boil the eggs in hot water for 5 minutes.
  2. In the meantime season the the beef with the beef seasoning, salt and pepper.
  3. When the eggs are done, peel them and set aside. Preheat the oven at 190 C/ 375 F.
  4. Take 1/3 of the seasoned ground beef , shape it into a ball and flatten it out by pressing it onto a flat surface. Lift up the flattened ground beef and wrap the egg with the beef. Shape it until the egg is fully covered. (see video for details).
  5. Roll the balls into the parmesan cheese on a plate so the surface is covered.
  6. In a large pan, melt some butter over medium to high heat, and cook the meatballs until the outside starts to brown.
  7. Place the meatballs in a baking dish, and bake in the oven for 20 minutes.
  8. In the meantime, prepare the tomato sauce: in a medium large pot, melt the butter and add the onion and garlic. Add the tomato sauce and seasoning, let simmer until the meatballs are done.
  9. Carefully cut the meatballs in half and serve with the tomato sauce and your favourite vegetables.
  10. Enjoy!


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For my Dutch keto fam

KETO BISCOFF COOKIES

‘Sinterklaas’ (the Santa of Belgium and The Netherlands) is coming to town. And with that come the traditional ‘speculoos’ cookies, better known as biscoff cookies.

This year will be the first year our daughter realises this holiday and I want her to enjoy this cozy holiday and the days towards it. So I prepared these traditional cookies in a keto version and I have to say, they turned out pretty delicious and crunchy! I’m not a big fan of cinnamon, but this I can savour!

The batter for these cookies is pretty easy to prepare. You can use cookie cutters to cut out the shapes, or a wooden mould (which is the one I used). The wooden mould is a bit more challenging to get the cookies out easily. So if you don’t have too much patience, I would suggest to just use cookie cutters.

With the same dough you can also make the traditional ‘pepernoten’. Where you shape little balls out of the dough, and bake them like the cookies.

INGREDIENTS

*If you don’t have Speculoos spice mix you can make your own using the following spices:
– 1/4 tsp black pepper, finely ground
– 1/8 tsp ground ginger
– 1/3 tsp nutmeg
– 1 tsp cinnamon
– 1/2 tsp cardamom

INSTRUCTIONS

  1. Preheat the oven at 375 F / 190 C.
  2. Line out a baking tray with parchment paper.
  3. In a large bowl, add the almond flour, speculoos mix, sea salt, stevia and erythritol. Mix everything together with a spatula.
  4. Add the egg and the butter and mix with the spatula, and latter knead it with your hands, until you have a nice sticky cookie dough.
  5. Place the dough in the fridge for 30- 40 minutes, so it can harden a little and it’s easier to cut out the cookie figures.
  6. Cut out the cookies in the way you prefer: with cookies cutters or wooden mould (underneath this post is a picture of the wooden mould usage) . If you use cookie cutters, dust a flat surface with some almond flour and roll out the dough into a thin layer. Then cut out the cookies.
  7. Place the cookies on a baking sheet and bake for 15-20 minutes until they are golden brown.
  8. Take them out of the oven and let them cool off so they can harden.
  9. Enjoy!

Tip for crunchy cookies: The thinner the cookies, the crunchier they will be once you bake them.

To use the wooden mould:
– Dust the mould with almond flour and push some in the ridges of the mould.
– Cover the mould with the dough and press.
– Place a knife on the surface of the mould and cut off the excess dough with a zig zag movement.
– Carefully loosen the edgdes of the dough from the mould and place onto the baking sheet.

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For my Dutch Keto Fam:

5 TIPS FOR A HEALTHY KETO DIET ON A BUDGET

When it comes to your health, you should see it as an investment in the future, not an expense. There’s a reason why people say health and happiness are priceless. But there’s no denying that eating healthy can be quite expensive. But there are ways to save some extra money. So I listed down my 5 top tips on how to adapt a healthy lifestyle without breaking the bank.

#1 DON’T BUY PROCESSED KETO PRODUCTS

A lot of people when they go on the ketogenic diet think that buying a starters pack of prepackaged keto-cookies, keto-crackers, exogenous ketones, mct powders, and other keto marketed products to be succesful on the keto diet. The truth is that you can get into a true state of ketosis with natural whole foods. Although it might be easier to just grab a prepackages cookies, it’s cheaper to make your own batch and it will save your a lot of money.

#2 INCORPORATE INTERMITTENT FASTING

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. (It is not the same as starving yourself). The most popular pattern being 16:8. Where you have an eating window of 8 hours, in which you consume 2 meals and you fast for 16 hours. So you will eat 2 nutritious meals without snacks in-between. In-between meals or during fasting you can have some black coffee, unsweetened tea, and electrolytes. But don’t overdo it with the caffeine to avoid producing too much cortisol (a stress hormone, that when it gets triggered too much, can weaken your adrenal glands). So without the snacking and excessive meals, you can easily save a lot more money.

#3 BUY SEASONAL PRODUCTS

Every season has it’s produce and it comes with a seasonal price, especially when it comes to fruits and vegetables. If you buy strawberries in winter for example, you can pay double the price of what you would pay during the season, which is in late spring, summer. If you so want to have some out season fruits or vegetables, you can buy them from the freezer, which is cheaper than the fresh ones. To make it easy for you to know which seasonal produce to buy in which season, I made a chart which you can just download and use whenever you’re making your grocery list.

Then for the meat. Meat can be quite expensive, especially if you want to eat high quality that is organic grass-fed, grass-finished. If it’s possible if you to buy those meat, I would highly recommend it, especially if you’re carnivore. But eating conventional meat is still okay, because you will get in the nutrients like protein and B-vitamins. You can check for the weekly promo’s on meat to get the best deal. The most budget friendly meats would be ground beef, whole chicken and pork chops. This also depends on your location.

#4 PREPARE A MEAL PLAN EVERY WEEK

More often than not you can find yourself in the grocery store, doing the groceries for the week, without knowing what you will be having for dinner or tomorrow’s lunch. So you go in without a plan or a grocery list and you come out with more than you need, only to end up with a full fridge and an empty wallet.

To avoid buying too much, and spending too much, you can come up with a meal plan for the week. You can write down what you will eat, and adjust the grocery to what you will need in terms of amounts. Having a meal plan will also help you to stick to your lifestyle, because you will know in advance what you will preparing, when.

I made a free printable that you can use to plan out your meals.

#5 COOK BIG PORTIONS AND USE LEFTOVERS

Another way to save money and time even, is to prepare big portions. For example, for dinner you make a lasagna for 2 instead of one, and eat the leftover for lunch. This way you can buy ingredients in bulk in the grocery store, which is mostly cheaper and use is into a dish, you can enjoy multiple times. If you don’t like to eat 2 of the same meals in a week, you can place the extra portion in the freezer and store it for the next week.

I hope these five tips are useful to you, so you see you can be on the ketogenic diet, saving money and even time (tip #5)!

KETO LASAGNA

This lasagna is one of my favourites! I shared a lasagna recipe before a while back, but I made some adjustments and this one tastes even better.

It was by accident really. Before, I used ricotta cheese in between the layers, but I forgot to bring it when I did groceries. I still had some cream cheese and heavy cream in the fridge and used that. It turned out to taste pretty amazing!

RECIPE FOR 8 PORTIONS

INGREDIENTS

For the noodles
  • 3 cups grated mozzarella cheese
  • 1 1/2 cup almond flour
  • 1 tsp baking power
  • 1 egg

For the meat layer

  • 1 Tbs of ghee (or your favourite fat to use)
  • 1 onion, cut into small pieces
  • 1 garlic clove, minced
  • 35 oz. ground meat
  • 1 1/2 cup tomato sauce
  • Salt and pepper
  • Italian spices

For the cheese layers

  • 3 cups grated mozzarella cheese
  • 14 oz. cream cheese
  • 6 Tbs heavy cream

INSTRUCTIONS

Start by making the noodles:

  1. Place the mozzarella cheese in a bowl, and melt it in the microwave for one minute. Stir and add it to the microwave again for a couple of seconds if not fully melted.
  2. When the mozzarella is melted, add the almond flour, baking powder and egg, and knead into a ball, until everything is incorporated and you have a nice ‘dough’.
  3. Transfer the dough onto a parchment paper onto a baking tray. Roll out the dough and shape into a rectangle, with a thickness of around 2 inches . Bake in the oven for 20 minutes at 370 F.
  4. Set cheese noodles aside to let cool. While noodles are cooling, prepare your meat sauce.
  5. In a In a large skillet, add ghee, onion, garlic and ground meat. Season with salt, pepper and Italian seasoning. Cook on medium heat until meat is browned. Drain excess fat from pan. 
  6. Add in tomato sauce. Reduce to low heat and cook at a simmer for about 3 minutes. 

Assembling Lasagna

  1. Evenly slice your cheese dough into thirds.
  2. Add a thin layer of meat sauce to the bottom of an 8 x 4 inch loaf pan. Add some shredded mozzarella and place a noodle layer on top.
  3. Add some cream cheese on top of the noodle layer and evenly pour 2 tbs of heavy cream on top.
  4. Repeat with meat sauce, mozzarella, noodle, cream cheese and heavy cream.
  5. Top with remaining meat sauce. Sprinkle on remaining mozzarella.
  6. Bake lasagna in the middle of your oven at 350F for about 20 minutes. If you wish to get some color on the top cheese layer, set your oven to a low broil (after the 20 min bake) and let the cheese bubble and blister for about 2 minutes.
  7. Let lasagna cool slightly before slicing and serving. If desired, sprinkle on some finely chopped fresh basil, oregano and parsley and freshly grated parmesan cheese before serving. 

Enjoy!

DAIRY FREE KETO PIZZA

If you watched instagramstory, you might have heard me mention I’m on a dairy free week this week. I’ve noticed some bloating, and skin break outs lately. So I am checking if it could be related to the dairy I’m consuming.

Don’t get me wrong, I love dairy! But if it doesn’t do me good, it might be better for me to consume less or avoid it.

Anyway, as always, when I make changes to my diet, I don’t want to compromise taste. The key to sticking to any lifestyle change is to find a way that is sustainable. As a foodie, I’m always trying out new recipes or find ways to create something that is works well for me, and that I can enjoy. So if you’re dairy free, like me this week, I recommend trying out this pizza.

This recipe makes 1 small pizza, but I couldn’t finish it, it’s very filling.

INGREDIENTS

For the pizza crust:

  • 1/2 cup coconut flour
  • 1/4 cup almond flour
  • 3 tablespoons psyllium husk
  • 2 teaspoons baking powder
  • 1 teaspoon xanthan gum
  • 1/2 teaspoon Himalayan salt
  • 1/2 teaspoon garlic powder
  • 1 cup lukewarm water
  • 1 teaspoon Apple cider vinegar

Pizzatoppings

You can use your favourite pizza toppings, these are the ones I used:

  • 3 tablespoons tomato paste
  • 1/2 can of tuna
  • 1 egg
  • oregano to taste
  • salt and pepper to taste
  • arugula lettuce

INSTRUCTIONS

  1. Start by making the crust.
  2. Preheat the oven at 220 C / 428 F. Line out a parchment paper on a baking tray to place to pizza on later.
  3. In a large bowl, add all the dry ingredients: coconut flour, almond flour, psyllium husk, baking powder, xanthan gum, salt and garlic powder. Mix.
  4. Add the wet ingredients to the bowl, and mix everything together until you have a firm dough. Knead it for another 2 minutes and form a ball.
  5. Place the ball on the parchment paper and press is down, shape it into the pizza form.
  6. When you have the desired form, bake the pizza crust in the oven for 20 minutes until it start to brown a little.
  7. Take the pizza crust out of the oven and add your pizza toppings. I used tomato paste, canned tuna, salt, pepper and oregano .
  8. Bake for another 10 minutes.
  9. Top it off with some nutritional yeast if you like a cheese flavor, a fried egg and some arugula lettuce.
  10. Enjoy!

For my Dutch Keto Fam:

DAIRY FREE KETO BROWNIES

It’s baking season, I’ve shared some pumpkin spice baking recipes, but I was missing some chocolate. So brownies are the perfect treat to satisfy that chocolate craving on a cold autumn afternoon. They’re perfect to make with kids too, my daughter was a big fan of making these. This recipe is so easy to prepare and doesn’t require too many ingredients.



INGREDIENTS

  • 1 cup almond flour
  • 1/4 cup raw cacao powder
  • 1/2 brown granulated erythritol (white is fine too)
  • 1 tsp baking powder
  • 1/2 tsp Himalayan salt
  • 1/3 cup melted coconut oil
  • 3 tbs water
  • 2 eggs
  • 1 tsp vanilla extract

INSTRUCTIONS

  1. Preheat the oven to 350F.
  2. Line parchment paper in a square 8 inch pan.
  3. In a large bowl, mix the dry ingredients: almond flour, cacao powder, erythritol, baking powder and salt.
  4. In a small bowl, add the wet ingredients (coconut oil, water, eggs and vanilla extract) and mix.
  5. Add the wet ingredients to the dry ingredients, and mix until you have a smooth batter.
  6. Spread the batter evenly in the pan and bake for 10-20 minutes in the oven. The longer you bake the brownies, the less gooey they will be. So check once in a while to have the desired consistency.
  7. Let cool down and take the complete cake out of the pan with the parchment paper.
  8. Cut into squares.
  9. Enjoy!

For my Dutch keto fam:

KETO PUMPKIN PIE

Since our family is not that big, and a complete pumpkin pie would be too much, I decided to make some little ones. I found these small pie moulds that are prefect for it. My daughter loved it! She seemed to be a big fan of the pumpkin spice season.

RECIPE FOR 4 SMALL PIES

INGREDIENTS

For the crust
  • 2 cups almond flour 
  • 2 Tbs butter
  • 2 Tbs granulated erythritol 
  • 2 eggs
  • Pinch of Himalayan salt 

For the pie filling

  • 1 cup butternut squash puree
  • 1/4 cup heavy cream
  • 1/3 cup golden erythritol
  • 2 eggs
  • 2 tsp Pumpkin spice*

*If you don’t have pumpkin spice, you can use:

  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp ginger
  • 1/8 tsp ground cloves

INSTRUCTIONS

  1. Preheat the oven to 350 °F / 175 °C. 
  2. Start by preparing the crust. In a large bowl, add all the ingredients and mix.
  3. Devide the dough into 4 small crust moulds, press well against the edges.
  4. Bake the moulds with dough in the preheated oven for 20 minutes, until the crust starts to look golden.
  5. Take the crusts out of the oven and set aside.
  6. Prepare the pie filling. Mix all the ingredients in a large bowl and fill up the pies.
  7. Bake in the preheated oven for 40-45 minutes until filling is slightly jiggly in the middle and crust is golden.
  8. Let the pies cool down for another hour before serving.

For my Dutch keto fam:

KETO BUTTERNUT SQUASH BREAD

Last year around this time I shared this recipe before. I love fall, and with fall come pumpkins. This year I decided to prepare this bread with butternut squash puree instead of pumpkin puree. For the reason being that butternut squash has a lower *glycemic index (51) than pumpkin (75).

This recipe contains cinnamon and I personally don’t like cinnamon, but my husband and daughter like it, so I added some pumpkin spice to it. This also means I don’t eat this bread, haha. But is does make the house smell really great, and I enjoy watching them savour the bread.

 * The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels.Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels.

RECIPE FOR 1 LOAF

INGREDIENTS

*If you don’t have pumpkin spice, you can use:

  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp ginger
  • 1/8 tsp ground cloves

INSTRUCTIONS:

  1. Preheat the oven to 350 °F / 175 °C. Line a loaf pan with parchment paper, so that the paper hangs over two opposite sides.
  2. In medium sized bowl mix together the almond flour, coconut flour, powdered erythritol, pumpkin pie spice, baking powder, and Himalayan salt.
  3. In a large bowl, add the melted butter, the vanilla extract, the pumpkin puree, and eggs, one by one. Mix with a handmixer until well combined.
  4. Add the dry ingredients to the wet mixture and mix well together with a spatula.
  5. Transfer the batter into the lined loaf pan and press evenly to make a smooth top. Sprinkle the top with chopped pecans and press them lightly into the surface.
  6. Bake for 45-60 minutes, until an inserted toothpick comes out clean. Cool completely before removing from the pan and slicing.

Recipe card in for my Dutch friends

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KETO SOFT BAKED CHOCOLATE CHIP COOKIES

I’ve recently bought these dark chocolate baking chips from Lily’s and just wanted to try them out right away, so I made these cookies and I have to say, they taste pretty amazing! Plus they are so easy and fast to prepare.

This post may contain affiliate links, which helps keep this content free. (full disclosure)


This recipe takes about 5 minutes to prepare and 15 minutes to cook.This recipe will give you 6-8 cookies.

Nutrition per portion (1 cookie):

Calories:  135 kcal | Carbohydrates:  5g | Fiber: 2g | Net Carbs: 3g |Protein: 4g | Fat: 13g

INGREDIENTS

INSTRUCTIONS

  1. Preheat the oven to 325 F. 
  2. Line out a baking tray with parchment paper. 
  3. In a large bowl, add all the ingredients and mix with a spatula until create a cookie dough. 
  4. Take a Tbs of the cookie dough and shape them into cookies. 
  5. Put the shaped cookies onto the parchment paper and place in the oven. 
  6. Bake for 15-20 minutes until they are golden brown. 
  7. Take them out of the oven and let them cool 10-20 minutes before eating. 
Enjoy!

For my Dutch speaking fans: