Tag Archives: keto police

Keto Peanut Butter Cup, a Reece’s Knockoff

Keto Peanut Butter CupWho says adapting to the ketogenic way of eating means an end to sweets? Not me! I have to LIVE, my friends. So allow me to show you a Keto peanut butter cup that will have Reese’s running in their sugar-filled boots! Here goes…

Keto Peanut Butter Cup Recipe

1. In a pan on low heat, melt and stir the following: 8 T kerrygold butter, 1 T sugar-free peanut butter, 1/2 t vanilla, 1-2 teaspoons Pure Monk brand monk fruit.

2. Stir in 1 cup almond flour. Set aside.

3. In separate pan, melt dark chocolate of your choice. For this recipe, I use Moser Roth 85% cocoa bars from Aldi (3 individually wrapped bars). Adding Keto sweetener is optional. Lily’s is a popular brand of sugar-free chocolate among Keto enthusiasts.

4. Drip about 1 teaspoon chocolate into mini baking cups and chill for 5 minutes.

5. Add 1 T almond flour mixture to each cup, pat down, and top with remaining dark chocolate. Almonds are optional. Chill and eat!

Keto Peanut Butter Cup

*Note for the Keto Police: Moser Roth chocolate has a wee bit of sugar. If someone says sugar isn’t Keto, I say keto(sis) is a metabolic state, not a food. We each do the best we can!

Monk Fruit is extraordinarily sweet, so if you use a different keto sweetener, you’ll need to adjust the recipe accordingly. It is now my favorite sweetener, after using Pyure, which is a blend of stevia and erythritol. Pyure is great for recipes since it measure the same as sugar, but I am digging monk fruit now. Pure Monk Fruit is harder to find, so I ordered mine online. I have seen Pyure in Walmart and grocery stores. .

Keto Peanut Butter Cup

If you’re new to Keto, have a look around. I keep things super simple, from recipes to Keto concepts. You’ll see a few links to products I like. If you click and buy, I earn a teensy weensy commission but you won’t pay one penny more. Thank you ever so kindly!

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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!

Keto Sample Menu Looks Like This…

Questions that dominate ketogenic forums for beginners: Do you have a sample keto menu? What do meals look like? What do you eat? Newbies are rifling through contradictory info, dire warnings, food police who holler that keto is not 21 carbs/day, it’s only 20 (grrr!), fear, desperation, doctors who are unfamiliar with it, family members who’ve heard erroneous horror stories, and through it all, they are possibly experiencing the whole reason they ended up looking into the ketogenic way of eating in the first place … HOPE. Hope after years of failed attempts to keep weight off after successfully losing it. Read here why long-term calorie restriction does not work.

Keto Electrolyte Go-To Box

The first picture is chicken fajitas with full-fat sour cream and low sugar salsa. What makes it qualify as a keto meal? No gluten and therefore no tortilla. Low Sugar. The proper fats. Nothing highly processed, meaning not loaded with preservatives or concocted in a factory.

Keto Fajitas

 

The second picture is a box of fat bombs and electrolyte replacements, because you must regularly replace them or you will get the dreaded Keto Flu, a nauseating, dizzying, headachy, fatigued state as your body goes through the switch of changing its energy source. When you eat lots of carbs, your energy source comes from those carbs in the form of glycogen. Eat more carbs than your body can burn, and even if those carbs come from healthy sources, the excess is stored as body fat. When you eat keto, your ingest very few carbs (but note all the veggies in the picture above). Your body is designed to find an alternate source of energy, and that is stored fat! Yay…that is why you hear incredible weight loss stories.

Keto Cream Cheese Fat Bomb Drizzled with Dark Chocolate
Keto Cream Cheese Fat Bomb Drizzled with Dark Chocolate

The third picture is ground beef, veggies, and marinara. What makes it a good addition to any sample keto menu? The beef is grass-fed which means cows are eating the proper food, not corn, and the result is meat that has the proper ratio of omega 3s and 6s. If your budget is tight, then buy the leanest cuts of meat you can afford, and add healthy fats back in when you cook it. Preservatives and hormones are stored in an animal’s fat, so you can improve your health by avoiding those. You will hear the term Clean Keto, which means you consider more than the macro ratios of fats to proteins to carbs; you consider the source and quality of those macronutrients as well. This meal also has very low sugar, gluten, and was coked with healthy fats that are not inflammatory.

Keto Sample Menu: Chicken with Black Olives Rao's Marinara
Simple Keto Chicken with Black Olives & Rao’s Marinara

For more beginner info on how to get going with Keto, please poke around the blog. I keep things simple. You can learn as you go! You may notice links to products I like… If you click and buy, I earn a small commission, but you do not pay one penny extra. Thank You!

New To Keto? Keep it Simple!

Stocking Your Keto Kitchen

Excellent Keto Book