KETO BOUNTY BALLS

I was in the mood for some coconut with chocolate, so what better way to combine them into a bounty candy that is actually keto friendly?! This recipe is so easy to prepare, and I have to say I was quite amazed by how this turned out!

INGREDIENTS

  • 1 cup shredded coconut
  • 2 tbs coconut cream (not milk!)
  • 1/4 cup granulated erythritol
  • 2 tbs coconut oil (softened)
  • 1 tsp vanilla extract
  • 1/2 – 1 cup keto friendly dark chocolate (I used Lily’s)
  • Dash of Himalayan Salt

INSTRUCTIONS

  1. In a large bowl, add all the ingredients (except for the chocolate) and mix until you have a ‘dough’.
  2. Shape the coconut dough into small balls and place them on a plate or baking sheet. Let them rest in the freezer for about an hour (this will make sure the balls are hard, and won’t fall apart once you cover them with chocolate).
  3. Take the balls out of the freezer and melt the chocolate in a double boiler (which is a large pot filled with water and another smaller pot inside filled with the chocolate).
  4. Cover the coconut balls in chocolate and place them onto a baking sheet, when the chocolate is still melted, add some Himalayan salt on top.
  5. Place them in the fridge for about 10 minutes and enjoy!

KETO CHOCOLATE CUPCAKES

Cupcakes are one of my favourite recipes to prepare for Birthdays. They are quite easy to prepare and they’re absolutely delicious!

INGREDIENTS (6-8 CUPCAKES)

For the cakes:
– 2 cups almond flour
– 6 tbs raw cacao powder
– 1 tsp baking powder
– 1/4 tsp Himalayan salt
– 1/2 cup granulated erythritol
– 3 large eggs
– 1/3 cup butter (melted)
– 1/2 cup unsweetened almond milk
– 1 tsp Vanilla extract

For the frosting:
– 1 1/2 cups Butter (softened: let sit on room temp 1 hour before using)
– 10 tbs raw cacao powder
– 1/2 cup powdered erythritol
– 1 tsp vanilla extract
– 1 tbsp Heavy cream

Other:
Sugar free chocolate drops

INSTRUCTIONS

  1. Preheat the oven to 350F / 175 C. Line 10 cups in a muffin tin with paper liners
  2. In a large bowl mix the first 5 dry ingredients with a wooden spoon.
  3. Make a whole in the dry mixture and add the wet ingredients. (Butter, eggs, almond milk and vanilla extract)
  4. Whisk all the ingredients together until you have a smooth batter.
  5. Add the batter to a piping bag or ziplock bag and pipe it into the paper liners.
  6. Bake in the oven for 20-25 minutes.
  7. Let them cool on a rack until they are room temperature.
  8. Prepare the frosting: add all the ingredients to a bowl and mix with an electric handmixer.
  9. Decorate the cupcakes with the frosting.
  10. Add some sugar free chocolate drops to top it off.
  11. Enjoy!

RECOMMENDED COOKING TOOLS

Cupcake pan

Cupcake liners

Hand Mixer

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For my Dutch Keto Fam

2 INGREDIENT KETO STRAWBERRY JAM CUPS

Looking for some keto friendly Holiday candy? Then you might want to try out these jam cups. The white and red colours already give you that Christmassy feeling, and you’ll only need 2 ingredients!

I used the keto friendly strawberry jam from Good Good and white chocolate chips from Lily’s (my favourite keto chocolate brand).

INGREDIENTS (for 6-8 cups)

INSTRUCTIONS

  1. Line a muffin pan with 6-8 silicone or parchment paper muffin liners.
  2. Melt 1/2 cup of white chocolate in a double boiler.
  3. Spread 1 to 1,5 tsp of chocolate in the bottom of each cupcake liner.
  4. Dollop half a teaspoon of jam on top of the chocolate.
  5. Cover each dollop of strawberry jam with more chocolate and smooth out the top.
  6. Refrigerate for 1 hour or until chocolate has hardened.
  7. Remove the jam cups from the liners.

Note:
Depending on how big the cupcake liners are you can get more or less jam cups out of this recipe.

RECOMMENDED COOKING TOOLS

Cupcake pan

Cupcake liner

Spatula

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KETO MASHED SAVOY CABBAGE WITH SAUSAGE

This recipe takes me back to my childhood. It’s something we ate in our family during the winter and it just tastes so delicious.

Savoy cabbage is a winter vegetable and one of several cabbage varieties. It is thought to originate from England and the Netherlands. It’s packed with nutrients such as vitamin C which is beneficial for the immune system. It’s also a low carb vegetable: only 3g net carbs per 100 grams.

The original recipe is made with mashed potatoes, so I replaced them with keto friendly mashed cauliflower. Traditionally it’s eaten with sausage but you can also combine it with fish like salmon or cod.

INGREDIENTS (2 -3 portions)

  • 1/2 savoy cabbage
  • 1/2 cauliflower head
  • 1/4 cup water
  • 4 tbs butter
  • 3 cloves garlic, minced
  • 2 tbs sour cream
  • salt and pepper
  • 4 sausages

INSTRUCTIONS

  1. Start by cutting the cauliflower head into florets and cook in a steamer or boiling water until soft.
  2. Cut the savoy cabbage and rinse with water.
  3. Melt 2 tbs of butter in a large pot on medium heat. Add the savoy cabbage, water, salt and pepper. Stir and let it cook for 15-20 minutes on medium-low heat.
  4. In the meantime, prepare the mashed cauliflower: in a medium sized pot melt 2 tbs of butter on medium heat and add the minced garlic. Stir, add the cauliflower and lower the heat.
  5. Mix the cauliflower with a stick blender or a food processor. (you can also use a potato masher) and add the sour cream, salt and peper.
  6. Mix the mashed cauliflower with the prepared savoy cabbage with a spoon and stir until everything is blended.
  7. Prepare the sausages in a pan on medium heat and place them on a plate. Add the mashed savoy cabbage and enjoy!

RECOMMENDED COOKING TOOLS

Cooking pot

Stand mixer

Masher

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For my Dutch Keto Fam

KETO SHRIMP IN CREAMY TOMATO SAUCE WITH SHIRATAKI FETTUCCINI

Are you missing your pasta on the ketogenic diet? Then I have the perfect keto friendly replacement for you: Shirataki noodles!

Shirataki noodles are made from the Japanese konjac yam (aka Devil’s tongue or elephant yam), which is a fibrous root tuber and are almost zero carbs! Glucomannan is the starch extracted from the kojac yam which is formed into noodles.

Shirataki noodles are typically thin, translucent and gelatinous. Shirataki noodles are also known as miracle noodles. There are different kinds of shirataki noodles such as angel hair, fettuccini, linguini and even in rice form!

The best thing about these noodles is that they are so easy to prepare. They usually come in a bag. All you need to do is rinse them with water and they are ready to eat! They make a perfect fast meal. This shrimp recipe can be made in under 15 minutes!

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INGREDIENTS (2 portions)

INSTRUCTIONS

  1. In a large non sticking pan, melt the butter on medium heat.
  2. Glaze the onion and minced garlic. Stir for one minute.
  3. Add the shrimp and the spices, stir for another minute.
  4. Add the tomato sauce and the heavy cream and let simmer for a couple of minutes.
  5. In the meantime, rinse the shirataki fettuccini with hot water in a strainer. And place them on a plate, add the sauce on top and sprinkle some dried parsley to garnish.
  6. Enjoy!

For my Dutch Keto Fam:

KETO PEANUT BUTTER MOUSSE

Want an easy delicious peanut butter dessert? Than this might be the right fit for you! It’s super easy to prepare, there’s no cooking involved and you will only need 5 ingredients that you probably already have laying around in your pantry.

Don’t like peanuts? You can replace the peanut butter with any other nut butter you prefer.

INGREDIENTS

INSTRUCTIONS

  1. Add the heavy whipping cream to a medium sized bowl. Mix it with a handmixer until you have stiff peaks. Set aside.
  2. In a large bowl, add the cream cheese, the peanut butter, powdered erythritol and vanilla extract. Mix everything smooth with a handmixer.
  3. Add the whipped cream little by little to the peanut butter mixture until everything is blended together.
  4. Transfer to a small glass with a spoon or use a piping bag.
  5. Optional; top is off with some keto friendly chocolate.
  6. Enjoy!

RECOMMENDED COOKING TOOLS

Handmixer

Spatula

Piping tool

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For my Dutch Keto Fam

KETO LASAGNA STUFFED BELL PEPPERS

If you liked the stuffed bell peppers recipe I posted in the past, you’re in for a treat with this one! These are just amazing!

Instead of stuffing the bellpeppers with just the seasoned ground beef, like I did before, I actually cooked the ground beef with tomatosauce first and then stuffed the bellpepers. Then I added a layer of cream cheese and added some mozarella cheese on top (just like I do with the keto lasagna) which makes them nice and moist. Absolutely delish!

INGREDIENTS

  • 2 large bell peppers
  • 17 oz. ground beef
  • 1 onion, cut in small pieces
  • 2 cloves of garlic, minced
  • 1 tbs butter
  • 1 cup tomato sauce
  • Salt and pepper to taste
  • Italian seasoning to taste
  • 4-6 tbs cream cheese
  • 1 cup grated mozzarella cheese
  • Fresh or dried parsley to garnish

INSTRUCTIONS

  1. Cut the bell peppers in half and take out the seeds.
  2. Prepare the ground beef: in a large pot, melt the butter on medium heat and sauté the onion and garlic. When the onion starts to glaze, add the ground beef. Break up the meat as is cooks, and add the tomato sauce, salt and pepper and Italian seasoning.
  3. When the meat is ready, preheat the oven to 400 F and line out a baking sheet with parchment paper or silicone baking sheet.
  4. Stuff the bell pepper with the meat and top them off with the cream cheese. Sprinkle some mozzarella on top and bake them in the oven for around 20 minutes, until the tops start to brown.
  5. Garnish with some fresh or dried parsley.
  6. Enjoy!

RECOMMENDED COOKING TOOLS

Silicone baking sheets

Dutch Oven

Wooden Spoon

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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)!