Category Archives: Desserts

Dairy-Free Keto Berry Slush

So I was out picking weeds and watering flowers (July in the Midwest, aka 90+ degrees) when a fierce thirst came over me. With the keto way of eating, dairy is allowed, but it’s not a requirement. Dairy doesn’t bother me, but I do see sense in cutting back, which is what I have been trying to do of late. It was at this moment that the dairy-free keto berry slush was born.

Dairy-Free Keto Berry Slush Recipe

In a blender (I used the single serving blender component of my Ninja Blender), combine the following ingredients, blend, admire, sip and savor!

Ninja Blender with 2 Single Serving Blending Cups
Ninja Blender with 2 Single Serving Blending Cups

2 ounces Spindrift lemon flavored carbonated water

1/4 cup Thai Kitchen coconut milk1/2 to 1 T Pyure Keto friendly sweetener

Pinch of salt

3 medium strawberries (or the berry of your choice)

1 C ice

Maybe a splash of water if it’s too thick, or more Spindrift

Reminder to Read Labels

One might assume the carb count in these innocent-looking unsweetened cans of carbonated water would be the same. One would be wrong. The grapefruit has 4 carbs per can, so if you’d like to make a Keto Berry Slush with that flavor, 2 ounces would equal 1 carb. The raspberry lime flavor has 2 carb per can. The lemon…1 carb per can, and y’all, I’m gonna call that ZERO carbs in this recipe, because I ain’t counting 1/4 of a carb! :-)I suppose this could be considered a fat bomb. If you’ve heard that term and need more explanation, read this post. If you wanted to be festive and turn this into a libation, I think a little rum would do nicely. Here is more about alcohol and keto.

Final Macro Count: 5g net carbs | 12g fat | 0 protein | 135 calories

If you’re new to keto, you might find the following links helpful.

Daily Meal Plans By Leanne Vogel

Keto Beginners: Keep It Simple!

Fathead Homemade Pizza Crust- AMAZING!

If you happen to click links on the products I like, I earn a small commission from the purchase but you don’t pay a penny more. Thank you…it helps me continue creating posts to help you Keto On!

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What I Eat (2-Day Keto Samples)

What does a weekend of ketogenic eating look like for me? Many people are unsure how to start and find relief seeing keto samples like this simple strawberry cheesecake keto shake, aka real food! I generally start my day with bulletproof coffee. Early afternoon, I have two scrambled eggs, celery with cream cheese. A bit of dark chocolate. I drink hibiscus tea throughout the day with lime, which is full of antioxidants. Then this amazing Strawberry Cheesecake Shake for dinner.

Keto strawberry cheesecake shake
Keto Strawberry Cheesecake Shake

Keto Strawberry Cheesecake Shake

3 medium strawberries. 1 cup crushed ice. 1 cup So Delicious Brand coconut milk (it’s partly water and low carb). 1 tablespoon softened cream cheese. 1/4 cup full-fat whipping cream. 1/2 tablespoon Pyure. 1/2 teaspoon real vanilla. Dash of salt. Blender time! >>> about 4 Net Carbs | 21g Fat | 2g Protein | 250 Calories <<<

For dinner, something like this: 3 ounces of ground turkey with Rao’s Marinara, a popular Keto favorite because it is so low in net carbs, and cheddar cheese. Simple. Fast. Keto.

Next day, I start again with bulletproof coffee and around noon have my first meal. Holy smokes, this is good: 2 eggs, 2 ounces ground turkey sauteed in Kerrygold with celery and red onion. Topped with sour cream, salsa, chives. Side of roasted pecans with milled flaxseed, avocado, grape tomatoes. Himalayan pink salt. Freshly ground pepper.

Keto Samples, eggs with roasted avocado
Keto Samples, eggs with roasted avocado

Dinner might be another shake. Choose your flavor, from cinnamon to vanilla to chocolate to blueberry. And the nutritional bonus of shakes or smoothies is that it’s a cinch to add spinach leaves or 1/4 an avocado without changing the taste. Check out these keto samples that are simple and delicious and have no obscure ingredients!  4-Step Chicken Fajitas, or Indian-Flavored Sloppy Joe’s, or Fathead Dough Keto Pizza. Experiment. Eat breakfast foods for dinner and dinner foods for breakfast. Keto on, warriors!

For beginner tips, click here.

Keto Fat Bombs

keto fat bombs, cream cheese squaresIf you’ve never heard the term keto fat bombs, it can sound frightening, as in what the heck will happen to my body when I start eating ketogenically, but don’t worry. Fat bombs are good things. You eat them. They can be sweet or savory. They are high in healthy fat, and prepared ahead of time, can be used as a snack (although snacking on keto is not really recommended because every time you eat, your body will respond with an insulin release, which is what we want to avoid), as a meal, to complement another dish, and for many who are starting, they can rescue you from turning to sugar-laden sweet treats when your brain is tricking you to veer from your keto path. Fat is filling. It is what satiates you so that you can kill that sugar addiction. And in alignment with the keto principles, fat bombs do not go overboard on protein. Too much protein can throw you out of ketosis. Keto is a moderate protein, high healthy fat, low net carb (aka lots of green veggies) way of eating designed to get your body in the mode of burning stored fat for fuel, not carbohydrates.

Screen Shot 2018-04-19 at 5.03.53 PMKeto fat bombs can be super simple. It reminds me of my cookie dough eating days, but instead of killing myself with sugar, margarine and white flour, I am boosting my brain power and by body’s ability to use fat for energy. This picture shows my very first attempt at a keto fat bomb last summer, before I had ever heard the term. It is a glob of Kerrygold butter, a bit of peanut butter, crushed pecans, and some dark chocolate chips. Pretty good for a newbie, but the chips were only 60% cocoa. I use 85% dark chocolate now.

Keto Fat Bombs: So Many Choices!

The fun thing about fat bombs is the experimentation. Here are common ingredients to mix and match:

The Fat: grass-fed butter, sugar-free peanut butter, coconut milk or oil, cream cheese, sour cream, cheese, heavy whipping cream, bacon, nuts and seeds.

The Flavor: stevia, dark chocolate, vanilla, coconut, berries, lime or lemon juice.

The Directions: mix and match and pop in mouth!

Keto Fat Bombs, Chocolate Donut Holes
Keto Fat Bombs! Chocolate Donut Holes

 

Here are recipes for more specific fat bombs: Coconut Balls and Donut Holes. Or if lightning fast ice cream is your thing, have a look!

If you’re new to keto, please poke around the blog. I am pretty much a newbie, so I cook simply and explain the basics so as not to overwhelm. I am THRILLED with how much better I feel on keto: so much energy, reduced depression, drastically reduced body aches and pains, and a slightly smaller butt.

Click the following links for some basics:

Stock Your Keto Kitchen

Make Ice Cream Shakes in 90 Seconds

Get your crunch on with a 1-Minute Keto Cracker

Check out the One Keto Book I Bought

If you don’t know Fathead Keto Pizza, You Must!

You might notice a lack of ads and banners here, which I do so you can read uninterrupted, but you will see links to products I like, and if you click through and make a purchase, you will not pay one penny extra, but I will earn a wee commission. I appreciate it very much!