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.
These keto twix bars were quite the experiment, but they turned out really tasty, only not as aesthetic as I wanted them too. But it was the first try and you guys wanted me to share the recipe, so here it is!
Now, the bar mould I used, was quite big, so the macro’s are based on these big bars. You can use a mould that is smaller and it will give you a higher yield in smaller bars.
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This recipe will give you 8 keto twix bars.
Nutrition per portion (1 bar):
Calories: 690 kcal | Carbohydrates: 10g | Fiber: 6g | Net Carbs: 4g |Protein: 12g | Fat: 65 g
Prepare the cookie layer first. In a medium sized bowl, add the almond flour, butter, granulated erythritol, egg and salt. Mix everything together until you have a firm cookie batter.
In a silicon mould for bars , spread a layer of the batter and push it into the mould until you covered 1/3 of the shape.
Bake in the oven for 20-25 minutes until they are golden brown.
In the meantime, prepare the caramel sauce.
In a steel pan, melt the butter on medium heat until it starts to brown. When it’s golden to darker brown, add the heavy whipping cream, granulated erythritol, vanilla extract and pinch of salt. Let it simmer for about 5 minutes until you have a thick creamy caramel sauce.
When the sauce is thickened set aside to cool down.
Take the cookies out of the oven an let them cool down for about 10 minutes. Do not take them out of the mould.
Add a layer of the caramel sauce onto the cookie layer, and place the mould in the fridge for 6 hours or overnight.
6 hours later or the day after:
Prepare the chocolate layer. In a medium sized steel pan or pot, add the coconut oil, almond butter, raw cacao powder, powdered erythritol and vanilla extract on medium heat. Let everything melt together and stir with a spatula until everything is well incorporated.
Take the cookie-caramel bars out of the freezer and add a layer of chocolate on top of the caramel layer until fully covered. You will still have chocolate left over to cover the bars later.
Place back in the fridge until the chocolate is hardened.
Once the chocolate is hard, take the bars out of the mold and place them on a cookie rack on top of a glass casserole dish or parchment paper so any excess chocolate will just drip down the edges and fall into the casserole dish for easy clean-up.
Now just drizzle the melted chocolate over the candy bar.
Place rack with the casserole dish in the refrigerator to let the chocolate cool for 20 minutes or until chocolate has completely hardened.
If you want to add more chocolate to the bar to cover more, you can, and put the bars back in the fridge.
Enjoy! These keto candy bars are best stored in an airtight container in the refrigerator.
Looking for a substitute for mac & cheese that is keto friendly? Look no further, because with this recipe, you’ll have the cheesiest dish you ever had. We’ll substitute the pasta with cauliflower. I know it’s not the same, but I promise it tastes great!
This recipe takes about 15 minutes to prepare and 20-25 minutes to cook. You will have around 8 portions.
Nutrition per portion:
Calories: 520 kcal | Carbohydrates: 6,5 g | Fiber: 1,5 g | Net Carbs: 5 g |Protein: 15 g | Fat: 46 g
2 Tbs butter
2 cup of heavy whipping cream
7 oz. cream cheese
1 cup grated cheddar cheese + extra to sprinkle on top
2 cup of grated mozzarella cheese
salt and pepper to taste
1/4 tsp nutmeg
1 tsp paprika powder
1/2 tsp garlic powder
3 slices of bacon
Dash of dried or fresh parsley
Preheat oven to 350F.
Break up a head of cauliflower into florets and add to boiling water. Cook for about 8 minutes, or until tender.
Drain cauliflower in a colander and set aside.
In a saucepan, on medium heat, add the butter, heavy cream, and cream cheese. Let it cook for about 5 minutes.
In the meantime, fry the bacon. Don’t overcook it, because in the oven it will cook further. When ready, set aside.
Add the cheddar cheese, salt and pepper, nutmeg, paprika powder and garlic powder to the creamy sauce. Let simmer for another 2-3 minutes.
Add the mozzarella cheese and the cooked cauliflower florets. Mix everything together and transfer the mixture to a large baking dish.
Slice the fried bacon in small pieces, and sprinkle on top together with some grated cheddar cheese.
Bake for 20-25 minutes art 350F / 180C until the top is golden brown. Sprinkle som parsley on top for garnishing.
Bring Greece onto your table with this easy and keto friendly tzatizki sauce! This recipe is so easy and fast to prepare, you’ll just need 7 ingredients, and you’ll have yourself a delicious and creamy tzatziki sauce!
I love to use this sauce as a dressing on my salad, but you can just spread in onto a bagel or bread, put some smoked salmon and salad on top, and you have yourself a delicious meal!
This recipes takes about 10 minutes to prepare and there’s no cooking involved.
Nutrition per serving (about 1/4 cup):
Calories: 71 kcal | Carbohydrates: 3 g | Fiber: 0,2 g | Net Carbs: 2,8 g |Protein: 4 g | Fat: 5 g
2 cups full fat greek yoghurt
1/2 medium cucumber
2 Tbs extra virgin olive oil
2 Tbs fresh or dried dill
1 Tbs lime juice
1 medium garlic clove (pressed or minced)
1/2 tsp Himalayan pink salt
Start by grating the cucumber onto a cheese cloth.
Squeeze out all the water from the cucumber with the help of the cheese cloth.
Add the squeezed out cucumber to the greek yoghurt.
Add the olive oil, dill, lime juice, garlic and Himalayan salt.
Mix everything together until you get a smooth consistency.
With only 5g of net carbs per slice, this keto cheesecake will be your new go to keto dessert.
This recipes takes about 10 minutes to prepare and 1 hour to cook. You will have 16 slices.
Calories: 325 kcal | Carbohydrates: 6 g | Fiber: 1 g | Net Carbs: 5 g |Protein: 7 g | Fat: 31 g
For the crust:
2 cups Blanched almond flour
1/3 cup Butter (measured solid, then melted)
3 tbsp Granular Erythritol
1 tsp Vanilla extract
For the cake filling:
32 oz Cream cheese (softened)
1 1/4 cup Powdered erythritol
3 large Eggs
1 tbsp Lemon juice
1 tsp Vanilla extract
Preheat the oven to 350 degrees F (177 degrees C). Line the bottom of a 9 inch (23 cm) springform pan with parchment paper.
Start of to make the cheesecake crust: stir the almond flour, melted butter, erythritol, and vanilla extract in a medium bowl, until well combined forming a crumbly dough. Press the dough into the bottom of the prepared pan. Bake for about 10-12 minutes, until barely golden. Let cool at least 10 minutes.
Set the crust aside and beat the cream cheese and powdered erythritol together at low to medium speed until fluffy. Beat in the eggs, one at a time. Finally, beat in the lemon juice and vanilla extract. (Keep the mixer at low to medium the whole time; too high speed will introduce too many air bubbles, which we don’t want.)
Pour the filling into the pan over the crust.
Bake for about 45-55 minutes, until the center is almost set, but still jiggly.
Remove the cheesecake from the oven. If the edges are stuck to the pan, run a knife around the edge (don’t remove the springform edge yet). Cool in the pan on the counter to room temperature, then refrigerate for at least 4 hours (preferably overnight), until completely set. (Do not try to remove the cake from the pan before chilling.) You can keep the cheesecake refrigerated up to 5 days.
It’s pumpkin season y’all! The days are getting shorter, the temperature is getting colder and fall is right around the corner. So we’ll be making a lot of pumpkin recipes (that are keto friendly of course) to match the season.
You can buy pumpkin puree in a can, which is pretty easy, but fresh is always best.
The amount of portions you will get depends on the size of your pumpkin of course. You can store homemade pumpkin puree in food-safe containers in the fridge for up to 1 week or freeze for up to 3 months.
Nutrition: 1 cup of pumpkin puree
Calories: 49 kcal | Carbohydrates: 12 g | Fiber: 3 g | Net Carbs: 9 g |Protein: 2 g | Fat: 0.2 g
1 tablespoon of Himalayan salt
Start by rinsing the pumpkin and cut the pumpkin in half. You will need a sharp knife or a bread knife. Be careful when you do the cutting.
Preheat the oven at 400 degrees °F / 200°C and line a baking sheet with parchment paper.
Scoop out the pumpkin seeds and any stringy flesh.
Place the pumpkin with the cut side down on the parchment paper.
Bake until the pumpkin can easily be pierced with a knife in several places and the flesh is pulling away from the skin, 45 to 60 minutes.
You can now easily crave out the soft flesh from the pumpkin.
Place the soft flesh in a foodprocessor (a handmixer will do also), add Himalayan salt and mix about 3-6 minutes until you have a smooth puree.