This recipe is for all of my American friends. Naturally colored blue jello topped with fluffy sugar-free vanilla cream and fresh strawberries.

This is an easy diabetic-friendly, low-carb and low-calorie dessert to celebrate this year's Fourth of July, the keto way!

How to Make Blue Treats Without Food Dyes

To make the pretty blue jello layer I used butterfly pea tea flowers which I bough online (here's where to get them on Amazon US and Amazon UK).

You'll only need a few small flowers for a vibrant blue effect (10 to 20 depending on the desired effect). The longer you steep the flowers in water, the more vibrant the layer will become.

Butterfly pea tea tastes neutral so you can add any sugar-free extracts to add the flavor you like. Strawberry, blueberry or raspberry extract will work best in these low-carb jello jars.

If you don't have and can't get butterfly pea tea flowers, simply use a few drops of natural blue coloring or add 1 to 2 teaspoons of blue spirulina powder like I did in these Keto Rainbow Cheesecakes.

Recipe Tips

  • Can't have dairy? Swap coconut cream for the heavy whipping cream.
  • Want to make it sweetener-free? Thanks to the sweetness from fresh berries and cream, this recipe will work without sweeteners.
  • Instead of 4 gelatin sheets you can use 1 tablespoon gelatin powder or 1 tablespoon agar powder if you want to make it vegetarian (or vegan if you also replace the cream with coconut cream). This will be enough to soft-set 4 cups (480 ml) of liquid.
  • Want to change the jello color? Skip the berry extract and instead add juice from one lemon. When combined with acidic ingredients, blue butterfly pea tea turns into pretty purple!

More Patriotic Keto Recipes

Looking for more red, white & blue recipes to celebrate this year's Independence Day? Here are even more low-carb recipes:

Preparation time

Hands-on:    15 minutes
Overall:      3 hours

Nutritional values (per serving, 1 jar)

Total Carbs 5 grams
Fiber 0.8 grams
Net Carbs 4.2 grams
Protein 1.6 grams
Fat 17.2 grams
of which Saturated 10.9 grams
Energy 186 kcal
Magnesium 9 mg (2% RDA)
Potassium 92 mg (5% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (4%), fat (87%)

Ingredients (makes 4 servings)

Instructions

  1. To prepare the blue jello layer, place 10 to 20 butterfly pea tea flowers into a jar filled with 2 cups of cold water (I used 20 flowers for a deep blue jello).
  2. Let it steep at room temperature for at least 30 minutes or in the fridge for up to 8 hours.
  3. Pour a few tablespoons of water over the gelatin sheets and leave to soften for a few minutes. (Note: check the recipe tips for vegetarian options and dairy-free options.)
  4. Strain the liquid through a sieve into a saucepan and discard the flowers. Heat up over a medium-high heat. Once hot, take off the heat. Add the granulated sweetener (Erythritol, Swerve or Allulose) and sugar-free extract (blueberry, strawberry or raspberry will work best).
  5. Add the softened gelatin sheets and stir until dissolved. Let it cool down to room temperature. (You can speed it up by placing the saucepan into a bowl filled with ice water.)
  6. Divide between 4 glass jars and refrigerate until set. This will take 1 to 2 hours.
  7. When set, prepare the cream layer. Using an electric mixer, whip the cream until slightly thickened. Add powdered sweetener and vanilla extract and whip until stiff peaks form.
  8. Slice the strawberries. To assemble, spoon half of the whipped cream on top of the jello layer or use a piping bag (it will be less messy if you do).
  9. Top with the sliced strawberries, and then top with the remaining cream.
  10. Serve immediately or store in the fridge for up to 4 days, ideally covered to prevent the cream from drying out.


from KetoDiet Blog https://ift.tt/3xOmvfI
via IFTTT

Keto Red, White & Blue Jello Jars

This keto smoothie is such a refreshing and easy low-carb breakfast option. It tastes like ice cream but with none of the sugar! It's low in carbs and high in protein to keep you full for longer.

To get that extra protein boost we're using collagen powder, yogurt and eggs. If you haven't tried using raw eggs in smoothies before, it's a game changer. When blended, raw eggs get really frothy with absolutely no odd texture or flavor. And as long as you're using pasteurized eggs, they are safe to consume.

How To Make Keto Protein Smoothie

This Raspberry & Lemon Protein Smoothie is easy to make. Here's what you need and what you can use if you need to make this smoothie egg-free, dairy-free, nut-free or vegetarian.

  • Eggs are a great source of protein and will make this smoothie creamy and frothy. Don't worry, you won't be able to taste them and there will be no slimy texture. If you can't use eggs, you can use 1 tbsp chia seeds or 1-2 tbsp coconut butter or almond butter.
  • Collagen powder is a great source of protein that will make this smoothie even creamier. Instead of collagen powder you can use whey protein powder (isolate) or egg white protein powder. You can even use plant-based protein powder (pea protein powder is a good choice).
  • Almond milk or cashew milk (make sure it's unsweetened) or even water will work in this recipe. If you don't like ice, add more almond milk or water. Full-fat yogurt or coconut yogurt for dairy-free. And if you need to add more fat and make it more satisfying, simply add some heavy whipping cream or coconut cream..
  • Raspberries, ideally frozen for extra creamy texture. If you don't have frozen raspberries, use 2 more ice cubes. You can also use strawberries, blackberries or wild blueberries (go easy on blueberries as they contain twice the amount of carbs!)
  • Lemon zest for extra flavor. Make sure you are using organic, unwaxed lemons. Although not essential, it's highly recommended. Instead of lemon zest you can could use 1/4 tsp of sugar-free vanilla extract.
  • Low-carb sweetener such as stevia, Erythritol, Swerve or Allulose can be used to taste. You can find all options and conversions here.
  • Ice is perfect for hot summer days and will provide extra creaminess. Or you can just add water or more almond milk instead.

Customize Your Smoothie

Each and every one of us has different dietary needs so it's only natural that you may need to adjust the macros in this keto recipe. Here are a few tips:

  • Need more fat? Add a tablespoon of MCT oil or partially replace the yogurt with heavy whipping cream or coconut yogurt.
  • Need less protein? Skip the protein powder (collagen) or use just one egg (or use two egg yolks instead of two whole eggs). You can also reduce the protein content by using heavy whipping cream or almond milk instead of yogurt.
  • Need fewer carbs? Use just half of the amount of raspberries or swap with blackberries for a slightly lower carb count.

You can make all these adjustments and more directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

More Keto Smoothie Recipes

Love low-carb smoothies? Check out some of these recipes!

How To Pasteurize Eggs at Home

If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs.

To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 60 °C/ 140 °F. Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, 1 smoothie)

Total Carbs 10.2 grams
Fiber 2.6 grams
Net Carbs 7.6 grams
Protein 43.1 grams
Fat 15.4 grams
of which Saturated 5.8 grams
Energy 351 kcal
Magnesium 59 mg (15% RDA)
Potassium 649 mg (33% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (51%), fat (40%)

Ingredients (makes 1 serving)

Instructions

  1. First, since we are using raw eggs, make sure you're using pasteurized eggs. (If you don't want to use ice, simply add some water or use more almond milk.)
  2. Place everything in a blender and process until smooth and creamy.
    Note: You can use sugar-free vanilla extract or a pinch of vanilla bean powder instead. Check the tips in the post above for allergy-free options.
  3. Serve immediately, optionally sprinkled with more crushed frozen raspberries, and enjoy!


from KetoDiet Blog https://ift.tt/3gLorzT
via IFTTT

Raspberry & Lemon Protein Smoothie

Every year my parents make a huge batch of elderflower syrup. It's so easy to make and so much bertter than any store-bought elderflower syrup.

For years I've been making their version of elderflower cordial with erythritol and stevia instead of sugar but it just wasn't the same. That bitter aftertaste from stevia and the chilling effect of erythritol was hard to mask.

When allulose became available, I decided to give it another try and it was a success! Absolutely zero unpleasant aftertaste and just as good as the elderflower syrup I used to love.

How To Pick and Store Elderflowers

Elderflowers are in season throughout May and June so you still have a couple of weeks left to pick them before they are gone. Elder trees grow in the countryside in fields and on the edge of forests. They also grow in urban areas in parks. Although they are easy to pick, you should avoid a few common mistakes. Here are my top tips:

  • Elderflowers and elderberries are edible when cooked but other parts of the plant should not be eaten. Make sure you are picking elderflowers and not plants that look similar as they can be poisonous. Forage safely — do not eat anything you are not 100% sure is edible!
  • Don't pick your elderflowers on a rainy or windy day. If it rains, allow at least 24 hours before you pick them. You want fresh pollen that's not been washed away by rain or blown away by wind.
  • Only pick fully opened, white flowers that have not yet turned brown and started falling off.
  • Pick the whole flower heads where the stem joins together and place in a basket where the flowers can breathe and don't sweat.
  • Avoid picking elderflowers that are growing on the roadside and in other polluted areas. Also avoid picking elderflowers that grow too low to the ground where dogs can reach them.
  • Once you pick elderflowers, use them as soon as possible, or store in a sealed container in the fridge for up to 24 hours. For longer storage, trim the hard stalks, place in a bag and in the freezer for up to 6 months.

How To Make Low-Carb Elderflower Cordial (Syrup)

  • Elderflower heads. Most recipes I found for comparison are using anywhere from 15 to 30 heads but I prefer using as many as 30 to 40 (depending on the size) just to get more concentrated flavor.
  • Water. Still water is what you'll need to soak & steep the elderflowers.
  • Lemons. Make sure you are using organic and unwaxed lemons. You will need both the peel and the juice. Some recipes advice using whole sliced lemons but I find that using lemon peel and then juicing is better as you get more lemon flavor, more tang and no bitterness from the white parts of the lemon.
  • Citric acid. This is a key ingredient as it will act as a natural preservative and help release the flavor from the elderflowers. It also adds a lot of tang! You can get citric acid from Amazon and in most major grocery stores.
  • Allulose. Unless you absolutely have to, do not substitute allulose. Erythritol-based sweeteners tend to form sugar crystals once chilled, and too much stevia will make your cordial bitter. Stevia should only be used together with other sweeteners and never on its own.

Where to Get Allulose?

There are a few options available on Amazon. The brand I use and like is RxSugar. If you live in the US you can get RxSugar 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout.

Do you live in the UK? This place seems to stock allulose and delivers to the UK.

Do I Need to Reduce the Syrup?

No, you don't have to reduce the syrup but I prefer to do that by boiling to just about half of its original volume. It's easier to store and the flavor is more concentrated. Instead of light yellow, the color is dark golden.

Remember that if you don't reduce the liquid, you will need to use twice as much to achieve the same flavor and sweetness level which you should always do depending on what you like. I dilute the reduced syrup with still or sparkling water at 1:10 to 1:15 and serve it with ice.

How To Sterilize Storage Bottles

To sterilize the storage jars or bottles, place the bottles and the lids, as well as the funnel that you'll need to pour the liquid into the jars, in a large pot filled with water.

Bring to a boil over a high heat, and then reduce to medium-low. Keep in the water for about 10 minutes, making sure everything is fully submerged. Carefully remove the sterilized jars one at a time (careful, they will be hot!) and place on a clean kitchen towel to dry.

If you plan to use the syrup within 2 weeks and store it in the fridge, you won't need to sterilize it.

More Low-Carb Drinks and Syrups

When the days get hot and you're looking for a guilt-free refreshment with no sugar, we've got you covered:

Whether you just started following the ketogenic diet or need a tasty way to replenish electrolytes after a workout, make sure you prepare some electrolyte drink including:

Is there any other drink you've been missing on keto? Let me know in the comment section and I'll do my best to make a sugar-free version of it!

Preparation time

Hands-on:   20 minutes
Overall:     5 hours

Nutritional values (per serving, 2 tbsp/ 30 ml)

Total Carbs 1.2 grams
Fiber 0.1 grams
Net Carbs 1.1 grams
Protein 0 grams
Fat 0 grams
of which Saturated 0 grams
Energy 5 kcal
Magnesium 1 mg (1% RDA)
Potassium 5 mg (1% EMR)

Macronutrient ratio: Calories from carbs (95%), protein (3%), fat (2%)

Ingredients (makes about 1.5 L)

  • 30-40 elderflower heads
  • 2 liters water
  • 2 lemons, organic and unwaxed
  • 1/4 cup citric acid (59 g/ 2 oz)
  • 900 g granulated Allulose (2 lbs.) or other low-carb sweeteners (see tips above)

Instructions

  1. Remove any dirt or insects from the elderflowers. (Do not wash as you don't want to wash off the pollen which will give it flavor.)
  2. Use scissors to trim the thick stalks off the elderflowers and place into a large pot filled with 2 liters of water.
  3. Use a vegetable peeler to remove the outer yellow layer of the lemons and add to the pot. Juice the two lemons and add the lemon juice to the pot.
  4. Place on the stove. Heat up until simmering, and then cover with a lid and take off the heat. Let it sit for at least 4 hours of up to 24 hours to allow the flavors to infuse.
  5. Strain the liquid through a colander lined with a muslin cloth or a nut milk bag. Squeeze any remaining liquid from the flower & lemon pulp fpr even more flavor.
  6. Place the pot with the elderflower liquid back on the stove. Add the sweetener, bring to a boil and stir to combine. Simmer for 20 to 30 minutes, or until you get about half of the original volume, about 1.5 liters of liquid.
    Note: If you don't want to reduce the liquid, see the tips in the recipe above. My pots have capacity marks inside so it's easy to get exactly the amount I need.
  7. Meanwhile, sterilize as many glass bottles and a funnel (see tips in the recipe above to learn how to do that).
  8. Bottle up the elderflower cordial while it's still hot. Keep the bottles in a cool, dark place for up to 12 months.
  9. Serve 2 to 4 tablespoons combined with a cup of still or sparkling water and some ice.
  10. Once opened store in the fridge and use within 2 weeks. Optionally, serve with a slice of lemon for some extra zing!


from KetoDiet Blog https://ift.tt/3cVwmZg
via IFTTT

Sugar-Free Elderflower Cordial

Have you tried our Keto Turkish Borek yet? It’s one to add to your weekly planner for sure. Everyone is loving it!

If you’re into Turkish cuisine or ever visited there, you’ve probably tried borek. Traditional borek is usually made with white flour and stuffed with either spinach and cheese or minced meat. This is our low-carb version made with a super easy fathead dough and it's based on this Keto Turkish Borek recipe.

Today I’ve gone all American and opted for a classic hamburger filling made with ground beef, sugar-free ketchup, mustard and pickles. And if you don't have any sugar-free ketchup, you can simply use tomato paste. If you use tomato paste, mix it with some water just to make it a little more runny.

For the topping you'll just need one small-medium egg and some sesame seeds. You won't likely need the whole egg, just about half. You can even use 1 egg yolk mixed with about 1 teaspoon of water, either will work and create a nice and shiny effect once the borek is baked.

This Keto Hamburger Borek is so good and ideal for a healthy low-carb lunch or dinner. If you love cheese, you can easily make this into a Cheeseburger Borek by simply adding 3/4 to 1 cup of shredded cheddar or monkery jack cheese on top of the mustard before rolling the dough. Enjoy!

How to Make Nut-Free Keto Borek

Whether you're making our Keto Turkish Borek or this low-carb Hamburger Borek, you will need almond flour which can luckily be swapped with coconut flour to make it nut-free.

To do that, simply use about 6 tbsp (48 g/ 1.7 oz) of coconut flour and add 1 to 2 tbsp extra of cream cheese. For a flax alternative, use about 8 tbsp (57 g/ 2 oz) flax meal and add 1 to 2 tbsp extra of cream cheese.

Preparation time

Hands-on:    20 minutes
Overall:     1 hour

Nutritional values (per serving, slice)

Total Carbs 5.1 grams
Fiber 0.8 grams
Net Carbs 4.3 grams
Protein 21.2 grams
Fat 24.8 grams
of which Saturated 11.2 grams
Energy 328 kcal
Magnesium 30 mg (8% RDA)
Potassium 354 mg (18% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (26%), fat (69%)

Ingredients (makes 6 servings)

Dough:
  • 1 1/2 cups low-moisture shredded mozzarella (170 g/ 6 oz)
  • 2 tbsp cream cheese (30 g/ 1.1 oz)
  • 1 cup almond flour (100 g/ 3.5 oz)
  • 1 large egg
Filling:
  • 400 g ground beef (14.1 oz)
  • 1 small yellow onion (70 g/ 2.5 oz)
  • 2 garlic cloves, minced
  • 1/2 tsp sea salt
  • 1/4 tsp ground black pepper
  • 1/2 cup sugar-free ketchup (120 ml/ 4 fl oz) or 1/2 cup tomato paste combined with 1-2 tbsp water
  • 1 1/2 tbsp Dijon mustard or yellow mustard (24 g/ 0.8 oz)
  • 1/4 cup chopped sugar-free pickles/gherkins (36 g/ 1.2 oz)
  • 1 tbsp ghee or butter (15 ml)
Topping:

Instructions

  1. Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).
  2. Place the ground beef, garlic, onion, salt and pepper in a cast iron skillet or non stick frying pan and sauté on a medium heat for 4 - 5 minutes until browned.
  3. Remove from the heat and allow to fully cool. This is important. It needs to be cold so as no not make the fathead dough soggy.
  4. Meanwhile, make the dough. Place the mozzarella and cream cheese in a heat proof bowl and melt in the microwave on high for 1 minute.
  5. Mix with a spatula and heat for a further 30 seconds. Add the almond flour and egg.
  6. Mix until combined and rollable dough is formed. You may need to get your hands involved here!
  7. Lay a long line of baking paper on your tabletop and form the dough into a long sausage about 75 cm/ 30 inch long. Roll the dough between two long sheets of greaseproof paper.
    Note: You will need to work quickly so the dough doesn’t become too cold or it stiffens. If it's too hard to roll, form back into a ball and microwave for 15 to 20 seconds to soften, and then roll again.
  8. Spoon the hamburger filling along one side of the dough leaving a 2 1/2 cm/ 1 inch rim around the edge. Top with sugar-free ketchup or tomato puree (mixed with 1-2 tbsp water if too thick), mustard (yellow or Dijon) and chopped sugar-free** pickles (gherkins). Roll to seal.
  9. Generously grease your skillet (I used 25 cm/ 10 inch) with ghee or butter and coil the dough into it.
    Note: For zero risk of the borek sticking to the pan, line it with a piece of parchment paper.
  10. Crack the remaining egg into a cup and whisk with a fork. Brush the borek with egg and top with sesame seeds. Note: You won't need the whole egg, just about half. You can even use 1 egg yolk mixed with about 1 teaspoon of water.
  11. Bake in the oven for 25 - 28 minutes until golden on top then allow to cool for 5 - 10 minutes before slicing.
  12. Can be stored in the fridge, covered for up to 4 days, or frozen for up to 3 months.


from KetoDiet Blog https://ift.tt/3wIIX9Y
via IFTTT

Keto Hamburger Borek

If there is one liqueur that screams, "Summer is here!", it's Limoncello!

Limoncello is a delicious Italian liqueur mainly produced in Southern Italy. It's made with just four ingredients: lemon peel, alcohol, sweetener and water.

I first tried Limoncello in Capri during our family holidays in Southern Italy. It was sweet and refreshing and I couldn't believe how many varieties there were — some with cream and some with orange or tangerine flavors. (You can learn more about the history of Limoncello here).

But just like all liqueurs, Limoncello is laden with sugar and a no-go for keto. That's why I haven't had Limoncello for over a decade and was really excited to make it keto-approved. (Here's a full Guide to Alcohol for Low-Carb Diets with suitable options and options to avoid.)

How to Make Sugar-Free Limoncello

Making Limoncello at home is really easy because you will only need four ingredients, that's it!

  • Lemons, organic and unwaxed, peel only. The essential oils from the peel is what will add fantastic flavor to your limoncello.
  • Grappa or vodka. Grappa is the traditional way but vodka is a good alternative. Both of these options are zero-carb and have a clean, neutral flavor that elevates the zesty lemon flavor.
  • Allulose combined with water to make a simple syrup. Allulose is a type of low-carb sweetener that tastes just like sugar and does not crystallize like other types of low-carb sweeteners like Erythritol. You can read all about Allulose here.

Tips for the Perfect Limoncello

Use unwaxed, organic lemons. Most citrus fruits have pesticide residues on the peel so you want to make sure you are using unwaxed and organic lemons. You'll only be using the peel and you don't want any pesticides in your limoncello.

Avoid bitter limoncello. When peeling the lemons, try to only get the yellow part. The less of the white pith you use, the less likely you'll end up with bitter Limoncello. If you slice a piece with too much white on it, carefully scrape it off using a small pairing knife.

Let the peel infuse in alcohol for 1 to 4 weeks. The longer you leave it, the more flavor you'll get. I infused the first one for a week, the second one for three weeks.

Strain the limoncello through a nut milk bag to ensure that there are no solids and the final product is smooth.

Use Allulose to make your limoncello smooth and keep the carbs low. If you absolutely have to, use Erythritol-based sweetener instead but keep in mind you will get a slight cooling aftertaste and there might be some sediments on the bottom once chilled.

Clear or cloudy? Interestingly, my limoncello remained clear and didn't become cloudy like the once I remember from Capri. I assume it may have to do with the type or amount of alcohol you use. Either way it was delicious!

Don't Waste the Lemons!

You'll have quite a few leftover lemons. Don't waste them and instead use them in other recipes. How about making a batch or two of my Keto Electrolyte Drink, Blueberry Electrolyte Drink or this easy Sugar-Free Lemonade?

You can even make a batch of Low-Carb Lemon Curd although that will also require you to use some lemon zest.

More Low-Carb Liqueur Recipes

I love the challenge of transforming high-carb liqueurs into sugar-free versions and here's even more delicious recipes you may like:

Is there any liqueur you've been missing on keto? Let me know in the comment section and I'll do my best to make a low-carb version!

Preparation time

Hands-on:   15 minutes
Overall:     7 days

Nutritional values (per serving, 45 ml/ 1.5 fl oz)

Total Carbs 0.7 grams
Fiber 0.2 grams
Net Carbs 0.5 grams
Protein 0 grams
Fat 0 grams
of which Saturated 0 grams
Energy 63 kcal
Magnesium 0 mg (1% RDA)
Potassium 3 mg (1% EMR)

Macronutrient ratio: Calories from carbs (93%), protein (5%), fat (2%)

Ingredients (makes about 1.1 L/ 37 fl oz)

  • 7 to 8 organic, unwaxed lemons, peel only
  • 1 bottle vodka or grappa (700 ml/ 24 fl oz)
  • 1 cup Allulose (200 g/ 7.1 oz)
  • 1 cup water (240 ml/ 8 fl oz)

Instructions

  1. Start by washing the lemons (you'll need 7 to 8 lemons). Using a vegetable peeler, zest the outer layer of the peel. (The less of the white pith you use, the less likely you'll end up with bitter limoncello.)
  2. Place the lemon pee in a fido jar (or any jar that you can seal) and add the alcohol. You can use vodka or grappa for a more authentic flavor.
  3. Secure with a lid and store in a dry cool place for at least one week, or up to 4 weeks. As the lemon peel steeps into the alcohol, the liquid will turn yellow and the peel will start looking pale.
  4. When ready, prepare the simple syrup. Pour a cup (240 ml) of water into a sauce pan and heat up until warm (it doesn't have to boil). Add the sweetener (Allulose works best but Erythritol can be used instead). Stir until all the sweetener crystals have dissolved. Remove from the heat and let it cool.
  5. Strain the limoncello through a fine mesh sieve lined with nut milk bag. Add the prepared simple syrup. Use a funnel to pour into the 2 to 3 storage glass bottles.
  6. Place in the freezer for at least 2 hours before serving. Store in the fridge for up to 6 months. It's best to place the limoncello in the freezer for 1 hour before serving.


from KetoDiet Blog https://ift.tt/3wrEtEy
via IFTTT

Low-Carb Limoncello

It's June and wild garlic is still in season so make sure to stock up and whip up this delicious flavored butter recipe. It's a great way to add flavor to dishes without extra carbs!

What I love about wild garlic is that it's low FODMAP and ideal for those who suffer from IBS and/or SIBO. So if you can't have garlic, this the the perfect alternative for you!

How to Make Compound Butter

Making compound butter (also known as flavored butter) is easy. You'll simply mash all of the ingredients with a fork, then roll into a log and chill until set. That's it!

You will need just a few ingredients: butter, wild garlic leaves, lemon zest, olive oil, salt and pepper. It's best to use only the leaves and keep the tough stalks for making a batch of my Wild Garlic Pesto to pair with fish, seafood, or to use in your favorite keto pasta dishes.

The reason I used olive oil is to keep the butter softer and easier to spread, plus of course for those healthy MUFA fats! If you want to make it really soft and spreadable, add more olive oil as needed (up to about 1/3 cup/ 80 ml).

How To Use Compound Butter

Compound butter is incredibly versatile! Here are a few ways to serve it:

  • let melt on top of steaks, pork chops, chicken breasts, fish or seafood
  • use as a baste on a roast chicken or stuff under the skin before making Spatchcock chicken
  • serve with roasted vegetables or boiled vegetables
  • add slices in a tray bake and sheet pan dinners in the last 5 to 15 minutes of the baking process
  • let it melt over your hot cauliflower mash

Preparation time

Hands-on:    5 minutes
Overall:     30-45 minutes

Nutritional values (per serving, 1 tbsp, 14 g/ 1/2 oz)

Nutritional values (per serving)

Total Carbs 0.1 grams
Fiber 0 grams
Net Carbs 0.1 grams
Protein 0.1 grams
Fat 10.5 grams
of which Saturated 5.9 grams
Energy 93 kcal
Magnesium 1 mg (1% RDA)
Potassium 9 mg (1% EMR)

Macronutrient ratio: Calories from carbs (0%), protein (1%), fat (99%)

Ingredients (makes one log, about 280 g/ 9.8 oz)

  • bunch of fresh wild garlic, leaves only (20 g/ 0.7 oz)
  • 2 sticks unsalted butter, softened (225 g/ 8 oz)
  • 2 tbsp extra virgin olive oil (30 ml)
  • 1 tsp fresh lemon zest, about 1/2 lemon
  • 1 tsp sea salt, or to taste
  • 1/2 tsp ground black pepper

Instructions

  1. Finely chop the wild garlic and zest the lemon.
    Tip: Use basil if you can't find wild garlic, and add 2-4 cloves of crushed garlic.
  2. Place all ingredients into a bowl: softened butter, olive oil, chopped wild garlic, lemon zest, salt and pepper. Use a fork to combine thoroughly.
  3. Place the mixture on a piece of baking paper and form a log. Wrap in cling wrap, smooth out even further while wrapping. Refrigerate for at least 30 minutes, or until set.
  4. Slice into rounds and let melt on top of steaks or use as a baste on a roast chicken, or serve with fish, grilled or boiled vegetables.
  5. Store in the refrigerator, wrapped in cling wrap, for up to two weeks, or freeze for up to 3 months.


from KetoDiet Blog https://ift.tt/3vi9QzM
via IFTTT

Wild Garlic & Lemon Compound Butter

This smoothie uses one secret ingredient that makes it super nutritious and deliciously creamy at the same time. But this time it's not avocado, coconut cream or chia seeds. We are using raw eggs! If you haven't tried using raw eggs before, they make smoothies really frothy. Once you try it, you will love it!

This recipe is actually based on two of my most popular smoothie recipes — Vanilla Keto Smoothie and Chocolate Keto Smoothie — so don't judge before you try! (If you prefer a recipe made with no eggs, you can always make this Keto Chocolate Peanut Butter Milkshake instead.)

How To Make Creamy Keto Peanut Butter Chocolate Smoothie

Making this creamy keto smoothie is easy! Here's what you need and what you can use if you need to make it egg-free, dairy-free, nut-free or vegetarian.

  • Eggs are a great source of protein and will make this smoothie creamy and frothy. Don't worry, you won't be able to taste them and there will be no slimy texture. If you can't use eggs, you can use 1 tbsp chia seeds or 1-2 tbsp coconut butter or almond butter.
  • Collagen powder is a great source of protein that will make this smoothie even creamier. Instead of collagen powder you can use whey protein powder (isolate) or egg white protein powder. You can even use plant-based protein powder (pea protein powder is a good choice).
  • Almond milk or cashew milk (make sure it's unsweetened) or even water will work in this recipe. If you don't like ice, add more almond milk or water.
  • Heavy whipping cream or coconut milk for dairy-free. And if you need to reduce the calories in this smoothie, simply use more almond milk.
  • Peanut butter, smooth or chunky for creamy smoothie packed with flavor. If you can't eat peanuts, use almond butter, coconut butter or sunflower seed butter.
  • Cacao powder or Dutch process cocoa powder are both good options. Make sure there is no added sugar.
  • Low-carb sweetener such as stevia, Erythritol, Swerve or Allulose can be used to taste. You can find all options and conversions here.
  • Ice is perfect for hot summer days and will provide extra creaminess. Or you can just add water or more almond milk instead.

My original Vanilla Keto Smoothie and Chocolate Keto Smoothie use MCT oil which I skipped in this version. If you need more fat, feel free to add a tablespoon of MCT oil.

Optionally, you can use sugar-free chocolate syrup, ideally Allulose based. The brand I use and like is RxSugar. If you live in the US you can get RxSugar 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout.

How To Pasteurize Eggs at Home

If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs.

To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 60 °C/ 140 °F. Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, 1 smoothie)

Total Carbs 11.7 grams
Fiber 4.6 grams
Net Carbs 7.1 grams
Protein 44.6 grams
Fat 50.8 grams
of which Saturated 21.1 grams
Energy 666 kcal
Magnesium 115 mg (29% RDA)
Potassium 691 mg (35% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (27%), fat (69%)

Ingredients (makes 1 serving)

Instructions

  1. First, since we are using raw eggs, make sure you're using pasteurised eggs. (If you don't want to use ice, simply add some water or use more almond milk.)
  2. Place everything in a blender and process until smooth and creamy.
  3. Optionally, drizzle some sugar-free chocolate syrup (ideally allulose based) inside a glass and pour in the smoothie. Serve immediately and enjoy!


from KetoDiet Blog https://ift.tt/3xcJ8KC
via IFTTT

Keto Peanut Butter Chocolate Smoothie

To Prepare and Cook Delicious Meal Read These Free Recipes - CLICK BELOW

Custom Keto Diet
© Re ketogenic diet 2014 || Powered by Blogger || Designed by - Dapinder