Low Carb Sour Cream Cinnamon Coffee Cake

keto sour cream cinnamon coffee cake

In my humble opinion, a well-made coffee cake should have a rich crumb topping.  Which is why my low carb coffee cakes have a generous crumb to cake ratio. You may have tried my first coffee cake recipe and may be wondering why I would create another. Especially since I raved about my first one to the point that it had me dancing in my kitchen. Well, because you can’t have too much of a good thing, right?

Yes, I was head of heals in love with my first low carb coffee cake recipe, but I wanted to try creating one that used sour cream. Most traditional coffee cakes use sour cream to give it that added richness that is typical coffee cake.  Plus, it gave me an excuse to create another low carb coffee cake to share with you.

I hope you will give both my low carb coffee cake recipes a try, since they were both created out of a place of love. It’s my desire to give you low carb recipes that make this lifestyle easier. Let me know which one you enjoy more. I always love hearing from you.

Are you struggling to eat a low carb keto plan? Thankfully, there are ways to make the transition easier and the keto lifestyle doable. With the ability to now get ketones exogenously (we can now drink our ketones), and be in in a state of therapeutic ketosis. People are experiencing the power of ketones sometimes for the first time. Making our journey to share this conversation much more easier. The testimonials that are coming from the community because of this new technology have been very encouraging.

Watch this explainer video and let us help you get started today.

Reach out to us with your questions regarding Keto//OS. We are here to assist you on your journey to wellness and would love to help you get started.

Low Carb Sour Cream Cinnamon Coffee Cake

Ingredients

2 cups of almond flour finely milled

1 ¼ cup of sugar substitute

2 tablespoons of baking powder

2 1/2 teaspoons of ground cinnamon

1 teaspoon of sea salt

¼ teaspoon of baking soda

¼ teaspoon nutmeg

½ cup (1 stick) melted butter cooled

1 cup of sour cream

2 eggs

Low Carb Crumb Topping

Ingredients

1 cup of almond flour (I used finely milled)

½ cup of coconut flour

½ cup of sugar substitute (I used Swerve)

½ cup of your favorite low carb nuts (I used pecans)

½ cup (1 stick) cold butter sliced thinly

2 teaspoons of ground cinnamon

¼ teaspoon of sea salt

Instructions

  1. Pre-heat oven to 350 degrees. Butter a 9-inch spring-form cake pan.
  2. Make the crumb topping: In a small bowl, combine the sugar substitute, almond flour, coconut flour, pecan nuts, salt and cinnamon. To the dry ingredients add I thinly sliced cold butter and cut in the butter until the mixture resembles coarse crumbs. Set aside.
  3. Cake batter: In a large mixing bowl, combine the almond flour, sugar substitute, spices, baking powder, baking soda, sea salt. In a small bowl, stir the cooled melted butter, sour cream, and eggs until they are well combined. Fold the butter & sour cream mixture into the batter dry ingredients. Mix until well incorporated. Spread the batter into the spring-form pan and sprinkle the crumb topping over the cake.
  4. Bake the cake for 45 minutes to 1 hour, or until the crumbs are lightly browned and until an inserted toothpick comes out clean.
  5. Cool the cake for 20 minutes before slicing and serving.

mytasteus.com

Easy Low Carb Keto Lasagna

Low Carb LCHF Lasagna

Follow our blog on bloglovin 
Let’s get one thing straight before I share this recipe. Pasta used to be my main food love. In fact, it was a staple in my diet. Oh, can I add that I wasn’t choosy either. I didn’t care if it was whole wheat, cheap white or the shape it came in. Pasta had my heart.

When I realized that pasta, specifically the gluten in pasta was making my inflammation worse, I was pretty heartbroken. So, I understand the hesitation you may have to swapping out your pasta for a vegetable. I was there and was very skeptical too. However, I knew that if I was going to transition my high carb ways into a low carb keto one, I needed some real solutions.

It’s been over three years since real pasta has crossed my lips. I mean THREE solid, years people! Can I hear a hallelujah for this victory? Thank you. Yes, I will admit that at first it was not easy. Changing a lifetime of bad food choices does not come without it’s bumps in the road. So, I must say, I’m pretty proud of myself for not ever caving in.

Thankfully, early on my low carb keto journey I learned that using a vegetable in place of pasta was a great option. In an earlier post, I wrote about how I love spaghetti squash as a pasta alternative. It’ makes for a fantastic base for some many low carb recipes. However, I wanted to share with you my keto lasagna recipe because frankly it’s delicious.

I’ve made my own home-made sauces for like forever, which is a good thing since most store-brought ones are loaded with sugar. Which is why I’ve included mine here for you. It’s a great little “pasta” sauce that you can use in a number of recipes. Remember, I always give you license to experiment with my recipes, so go have some fun and make it your own.

Getting rid of wheat in the form of bread, and pasta means I no longer have to worry about an overactive inflammatory response in my body. I hope this recipe will inspire and assist you in making healthier choices.

TIP:

This was submitted by Christine on of our blog followers. “I notice that it’s watery after baking.  If you spread the sliced zucchini on paper towels and sprinkle with pink salt leave for 10 minutes then pat dry.  Turn over and do the same.  The pink salt makes the zucchini sweat, so that it’s not as watery after baking.”❤

Easy Low Carb Keto Lasagna 

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 1 small onion, finely chopped
  • 1 pound of ground beef
  • 1 (28-ounce) can crushed tomatoes
  • 1 small can of tomato paste
  • 1 ½ cups of water
  • 2 tablespoons dried oregano
  • 2 tablespoons of dried basil
  • 1/2 teaspoon red pepper flakes
  • ¼ teaspoon of black pepper
  • 1 teaspoon of dried onion powder
  • 1 teaspoon of dried garlic powder
  • 3 cloves of fresh garlic crushed
  • 2 teaspoons sea salt
  • 3 medium zucchini
  • 1 ½ cups whole milk ricotta cheese
  • 1 ½ cups mozzarella cheese
  • 1/4 teaspoon freshly ground black pepper
  • 1 1/2 cup freshly grated Parmesan cheese
  • 1 egg
  • Dash of nutmeg

Instructions

  1. Preheat the oven to 375°F.
  2. In a large skillet set over medium heat, heat 3 tablespoons of the oil. Add the onion, garlic and red pepper flakes and cook, until the onion and garlic are translucent. Add the ground beef and cook, until brown. Add the crushed tomatoes, tomato paste, and water. Next add the oregano, basil, and salt. Allow the meat sauce to cook and reduce until sauce has thickened. Let the sauce cool.
  3. Mix the ricotta cheese, ½ cup mozzarella cheese, ½ cup of parmesan cheese. Next add the egg and dash of nutmeg and combine well.
  4. Slice the zucchini lengthwise into thin strips, about 1/8 inch thick. Put 5 or 6 zucchini slices, overlapping slightly, in the bottom of an 8 x 8-inch baking dish. Add 1 cup of the sauce, next with 1/4 cup of the ricotta mixture. Repeat the layers twice, alternating the direction of the zucchini. Top with the remaining cup of mozzarella cheese. Lastly, sprinkle the Parmesan cheese.
  5. Bake for 50 to 60 minutes, or until the lasagna is bubbling and the top is lightly brown. Let stand for 20 minutes before slicing and serving.

This recipe freezes well before or after baking, so enjoy in health!

Are you struggling to eat a low carb keto plan? Thankfully, there are ways to make the transition easier and the keto lifestyle doable. With the ability to now get ketones exogenously (we can now drink our ketones), and be in  in a state of therapeutic ketosis. People are experiencing the power of ketones sometimes for the first time. Making our journey to share this conversation much more easier. The testimonials that are coming from the community because of this new technology have been very encouraging.

Watch this explainer video and let us help you get started today.

Reach out to us with your questions regarding Keto//OS. We are here to assist you on your journey to wellness and would love to help you get started.

mytasteus.com

Low Carb Cream Cheese Swirled Brownies

Low Carb LCHF Cream Cheese Swirled Brownie

Follow our blog on bloglovin

When you can’t decide if you’re in the mood for cheesecake or brownies what do you do? Make a low carb version that’s a combination of the two, why of course! The conversation I was having with myself went something like this; Hmmmm, should I make a cheesecake today? Nah, I kind of feel like a brownie would quench my craving. Wait, what if I make a treat that has both deliciousness?  And that my friends, is how this little gem came to be.

I could have easily just made one of my low carb cheesecakes or a brownie recipes. In the end, I decided on a whole new type of low carb treat that would give you the best of both worlds. It’s in moments like these, that I am happy to be a bit indecisive.  I hope you appreciate that this girl is willing to step out of the box to keep creating recipes for you to love and make this lifestyle easier.

I’ve never been one to be stuck in a box so this recipe suits me just fine. Even if you’re not one to experiment often, I encourage you to give this recipe a whirl and be willing to share. Let’s keep showing the world that a low carb keto plan is not only doable, it’s a delicious way of eating.

Wondering how to best transition into a low carb keto diet effortlessly? Are you looking for ways to elevate your ketone levels while eating a low carb ketogenic diet? Allow me to introduce you to Keto//OS the first and most delicious way to raise your ketone levels by drinking therapeutic ketones in the form of beta-hydroxybutyrate (bhb) salts.  Ready to get started? Order Keto//OS here

Watch this short explainer video to see how it works.

Reach out to us with your questions regarding Keto//OS. We are here to assist you on your journey to wellness and would love to help you get started.

Low Carb Cream Cheese Swirled Brownies

Low Carb Brownie Portion

3 ½ ounces of unsweetened baking chocolate

1 ¼ cup of butter

1 ½ cups of sugar substitute

3 eggs

1 cup of finely milled almond flour

1 teaspoon of baking powder

¼ teaspoon of sea salt

Low Carb Cream Cheese Swirl

8 ounces of cream cheese (room temperature)

1 tablespoon of almond flour

¼ cup of sugar substitute

1 egg

½ teaspoon of vanilla extract

Instructions for Low Carb Cream Cheese Swirl

Add all the ingredients and mix well until fully combined. (set aside)

Instructions for Low Carb Cream Cheese Swirled Brownies

  1. Pre-heat oven to 350 degrees and lightly grease a 8 inch spring form pan.
  2. Melt the chocolate and butter either in top of a double boiler placed over simmering water. Or in a microwave in increments of 1 minute for a total of two. Stir well and allow to cool for 5 minutes.
  3. Add the chocolate butter mixer to the sugar substitute and mix well in a stand-up mixer, until well blended.
  4. Add the vanilla and eggs one at a time and combine well. Lastly, add the almond flour, baking powder and salt and stir.
  5. Add the brownie batter to the pan and spread evenly.
  6. Pour the low carb cream cheese swirl to the top of the low carb brownie
  7. Bake in a pre-heated oven for about 25-30 minutes, or until a toothpick inserted comes out clean.
  8. Allow to fully cool before slicing and eating. Must be stored in the refrigerator.

Enjoy in good health!

mytasteus.com

Low Carb Bacon Carbonara Casserole

IMG_4041.PNG

Follow our blog on bloglovin

Once we made eating a low carb keto diet a lifestyle change, we really thought we would never have anything that even remotely looked like pasta again. This of course was until I discovered spaghetti squash. Although not void of carbs, it’s certainly a much healthier lower in carb option.

Using spaghetti squash as a pasta alternative is great because of its mild flavor. It simply takes on the flavor profile of whatever sauce you choose to use. In addition, it has an amazing pasta-like texture that has you questioning if you aren’t just have a real bowl of pasta and cheating. You can actually even twirl the spaghetti squash around your fork, like you do with real spaghetti. Now that’s when I was sold.

Unlike zucchini and other vegetables that are spiraled into a pasta-like texture, spaghetti squash does not give your dishes extra moisture. Don’t get me wrong I use zucchini all the time to make a low carb lasagna, but if not eaten right away the extra moisture the zucchini releases can turn some people off.

I finally decided to sit down and share a recipe using spaghetti squash after getting a few family requests. Although it’s a very popular pasta option in our low carb keto community, it’s still has not been discovered by many.

My creamy bacon carbonara sauce with spaghetti squash is filling enough to stand as a meal, which is why I opted not to add any additional protein in the form of chicken.

Low Carb Bacon Carbonara Casserole

Ingredients:

1 large spaghetti squash (cooked)

3 eggs

¼ cup of butter

1 small onion finely chopped

½ pound bacon (reserve ½ cup for topping)

½ cup of chopped mushrooms

2 cups of heavy whipping cream

1 ½ cups of grated cheese parmesan cheese (reserve ½ cup for topping)

dash of nutmeg

¼ cup of finely chopped parsley (for topping)

½ teaspoon of sea-salt

1 clove of crushed garlic

¼ teaspoon of black pepper

½ teaspoon of sea-salt (or to taste)

dash of red pepper flakes

Spaghetti Squash Cooking Instructions

Cook your spaghetti squash sliced in a 375-degree oven for 30 minutes. Or if you prefer you can do what I do and cook it whole in the microwave oven. I pierce the skin of the spaghetti squash several times and microwave at a high temperature for about 6 minutes. Once cooked and allowed to cool, I slice the squash in half and take out the center seeds. Using a fork, scrap the inside of the squash to get the spaghetti-like strands. Place the squash strands in an oven-proof bowl in preparation for the sauce.

Low Carb Bacon Carbonara Sauce

  1. Cook in a large frying pan over medium-high heat the bacon, once slightly crispy set aside. Reserve ¼ up of the bacon grease to cook the onion, garlic and mushrooms until tender.
  2. Remove the sautéed mushrooms, garlic and onions and add the butter to the pan.
  3. Reduce the heat to low-medium and add the cream, parmesan cheese, and spices minus the parsley. Cook on low until the sauce starts to thicken. Turn the stove off and allow to cool. Whisk in the 3 whole eggs, making sure that the eggs are fully incorporated. Note: It’s important that you don’t add the raw eggs to the sauce if it’s really hot, to avoid scrambling the eggs.
  4. To the now thickened sauce add the cooked mushrooms, onion, garlic and bacon and stir to combine well.
  5. Pour the carbonara sauce over the cooked spaghetti squash and transfer into an oven-proof casserole.
  6. To the casserole add the reserved parmesan cheese, bacon and parsley as a toping.
  7. Bake in a 350-degree oven for 30-35  minutes.

Enjoy in good health!

Wondering how to best transition into a low carb keto diet effortlessly? Are you looking for ways to elevate your ketone levels while eating a low carb ketogenic diet? Allow me to introduce you to Keto//OS the first and most delicious way to raise your ketone levels by drinking therapeutic ketones in the form of beta-hydroxybutyrate (bhb) salts.  Ready to get started? Order Keto//OS here

Have you been looking for a business opportunity that can be a blessing to your family and friends? Consider joining our team and help us share the ketone conversation.

Reach out to us with your questions regarding Keto//OS. We are here to assist you on your journey to wellness and would love to help you get started.

mytasteus.com

Low Carb Brown Butter Cake

Keto Brown Butter Cake

Follow our blog on bloglovin

Perhaps you’ve noticed that I have been creating quite a few recipes featuring butter as the star. It’s probably because my body is actually craving healthy fats. This is fascinating to me since I spent the greater part of my life running away from dietary fat and eating a very low-fat diet. On a low carb keto diet healthy fats play a major role, so the fact that I am now craving fats is a sign that my body knows instinctually what it needs.

Have you noticed how the keto diet has had a sudden rise in popularity? Why are people flocking to a ketogenic way of eating? Mainly, because it’s a very effective way to lose weight. However, that’s the least of its benefits. A Keto diet helps improve your metabolism, reduce inflammation and enhance cognitive function. People are becoming aware of this way of eating because so many people are seeing major results on it.

Randy and I know the benefits first-hand of a keto diet, as it was the very tool God pointed us to when we were desperately seeking a solution for our poor health. You can read more about our journey on Our About Page. When we changed our diet now over three years ago,  we began to understand ketosis and the role it played in health.

Lack of knowledge has caused many people to still confuse the pathological process of ketoacidosis with a natural and beneficial state of ketosis.  Ketoacidosis happens when our body is extremely deficient in insulin due to diabetes 1 or 2, because blood sugar level are extremely high and uncontrolled. In the state of ketosis, the blood sugar is low and stable, there is a stark difference between the two.

What Forms Ketones?

Well, I’m glad you asked. We were created to use two major energy sources for energy. We can burn glucose (sugar) or ketones (fat) Most of the population uses glucose as their primary fuel. They rarely tap into their ketones and therefore never see the benefits. The main issue is that as a glucose burner they constantly give their bodies a steady stream of sugar, starches and proteins through a high carb diet. Unless they are in a fasted state they simply never see the power of ketones in their blood stream.

The large amount of carbohydrates in our modern diets blocks ketone production. In contrast a low-carb keto diet that is moderate in protein, high in healthy fats helps produce ketones and use that as a more efficient fuel source. How? By breaking down the fatty-acids into ketone bodies, specifically acetoacetate, acetone and beta-hydroxy-butyrate. These ketones are released into the blood stream through our liver once insulin levels are low and the hepatic liver metabolism increases.

All that fancy science just means that when we reduce our carbohydrate levels and raise our healthy fats, we can produce ketones endogenously (produced inside our bodies) and capitalize on its health benefits.

Unfortunately, doing so is not exactly easy. Especially, when you are aiming to be in ketosis around the clock, like Randy and I strive for. It requires a major diet change and the transition from being a glucose burner to a ketone burner, can bring about unpleasant side effects during the first few weeks. It’s not uncommon to experience headaches, weakness, fatigue and what the ketogenic world has coined the keto-flu. In essence it’s not a fun ride moving towards using ketones as your main fuel.

Thankfully, there are ways to make the transition easier and the keto lifestyle doable. With the ability to now get ketones exogenously (we can now drink our ketones), and be in  in a state of therapeutic ketosis. People are experiencing the power of ketones sometimes for the first time. Making our journey to share this conversation much more easier. The testimonials that are coming from the community because of this new technology have been very encouraging.

Randy and I have chosen to promote Prüvit’s Keto//OS because we never want someone to feel that they can’t change their diet because it’s way too challenging. What if we had a tool that could reduce carb cravings, give them appetite suppression and energy that is not a strain on their adrenal glands? Why not offer a tool that can allow for a smooth transition?

The very first ingredient in Keto//OS is beta-hydroxy-butyrate, the actual ketone bodies. It just goes to show how it is such a high level product. For more information on how keto//OS works,  watch this short 4 minute video and reach out to us for assistance via our contact page below.

Reach out to us with your questions regarding Keto//OS. We are here to assist you on your journey to wellness and would love to help you get started.

But wait Hilda I thought this post was about a recipe? What about that low carb brown butter cake you promised us? I didn’t forget lol. I will admit I can get very passionate about this ketone conversation and its benefits and ramble on.

No need to fear here is the recipe. I love that it’s a cross between a sponge cake and a pound cake. It’s probably one of my easiest recipes and yet it’s packed with flavor because of all that delicious brown butter.

It’s our hope that our recipes will make the lifestyle easier and help you gain better health. If you find value in them please help us share our posts via social media and follow our blog.

Low Carb Brown Butter Cake

Ingredients:

2 cups of (4 sticks) unsalted butter melted and lightly browned

6 large eggs

2 cups of finely milled almond flour

2 cups of sugar substitute (I use Swerve)

1 ½ teaspoon of baking powder

½ teaspoon of sea salt

Directions:

  1. Pre-heat oven to 350 degrees. Lightly grease a 10-inch spring-form pan with butter.
  2. Melt and lightly brown the butter in a saucepan and allow to cool completely.
  3. Beat all the eggs and sugar substitute in a stand-up mixer on high until mixture is thick and a shade of pale yellow, about 6 minutes.
  4. Add the almond flour by ¼ cup increments into the egg and sugar-substitute batter folding gently with a rubber spatula. *Do not over stir, mix only to combine
  5. Once the batter has been mixed add the now cooled melted brown butter gently fold into the batter until fully incorporated.
  6. Pour the batter into the prepared pan.
  7. Bake the cake for 35-40 minutes until a toothpick inserted in the center comes out clean.
  8. Allow this cake to cool completely before serving. Store in the refrigerator.

Enjoy in good health!

mytasteus.com

Low Carb Pecan Shortbread Cookies

Follow our blog via bloglovin

I promised you on my last post that I had yet another low carb shortbread cookie up my sleeve. You never know, there may be a slew of others coming. I am just enjoying the richness of a shortbread cookie right now. I mean if we are allowed to indulge on butter on a low carb keto diet, why not make it a low carb shortbread cookie? Checkout our last post low carb brownie shortbread cookie

Shortbread  cookies are a classic and therefore a low carb keto friendly one needed to be added to our lists of recipes. I decided to make this cookie even richer by adding some chopped pecans. In my opinion it elevates the cookie further. However, you can choose to leave out the pecans or substitute for other low carb nuts.

Have fun in your kitchen, it’s what I always say! Enjoy and please tag me with your pictures on social media when you use our recipe. Find us under fittoservegroup on all social media channels.

Wondering how to best transition into a low carb keto diet effortlessly? Are you looking for ways to elevate your ketone levels while eating a low carb ketogenic diet? Allow me to introduce you to Keto//OS the first and most delicious way to raise your ketone levels by drinking therapeutic ketones. Ready to get started? Order Keto//OS here add /ca for our Canada friends or /au For our buddies in Australia

Have you been looking for a business opportunity that can be a blessing to your family and friends? Consider joining our team and help us share the ketone conversation.

Low Carb Pecan Shortbread Cookies

Ingredients

1 cup (2 sticks) unsalted butter at room temperature

1 ¼ cup of sugar substitute (I use Swerve)

1 teaspoon of vanilla extract

2 ½ cups of finely ground almond flour

1 teaspoon of baking powder

½ teaspoon sea salt

½ cup of coarsely chopped pecans

Directions

  1. Pre-heat oven to 325 degrees. Line two cookie sheets with parchment paper or leave un-greased.
  1. In a stand-up mixer cream the butter, sugar substitute and vanilla until well incorporated.
  1. Add the almond flour, sea salt, baking powder and blend till mixed. Once combined add the chopped pecans and mix again.
  1. Spread the dough in a 10×10 square pan or drop cookie dough by spoonful’s onto a ungreased cookie sheet. Place pan or cookie sheet in the fridge to cool for 30 minutes. This will ensure that the cookie has the traditional crisp texture in shortbread.
  1. I like to score and add fork tine marks on my bars before placing in the oven to allow for easy cutting afterwards. This is not necessary if you are making individual cookies.
  2. Bake in a 325 degrees’ oven until they are lightly golden brown about 25-30 minutes
  3. Allow the shortbread cookies to cool before eating and storing.

mytasteus.com

Low Carb Brownie Shortbread Cookies

keto shortbread brownies

Sometimes when I am creating a recipe I immediately know it’s a winner. It’s moments like these that truly get me excited about baking low carb. I wanted a shortbread cookie, because if I had to pick my favorite type of cookie, this would definitely be it. I was hoping to create a low carb option that resembled the recipe I used to make all the time for my friends and family. It was a brownie shortbread cookie. I am happy to report that this goal has been achieved!

I love the rich buttery taste that shortbread cookies offer. It reminds me of those Danish cookies that come in a tin can. I must admit, I probably kept those people in business single handedly until I learned to bake. Frankly, I don’t know why it took me so long to sit down and create a low carb option. All I can say, is you’ll be glad I finally did.

I was so inspired that I actually created two low carb shortbread cookie recipes for you. You’ll find the other in my next post, so stay tuned. This particular cookie has a layer of brownie on top. Why? Because you know what’s better than a low carb shortbread cookie? One that has a low carb brownie layer. It’s perfect for those times you can’t decide what you prefer.

Low Carb Brownie Shortbread Cookies

Ingredients

Low Carb Shortbread Base:

1 cup of finely ground almond flour (it needs to be finely milled)

¼ cup of sugar substitute (I use Swerve)

½ cup (1 stick) of unsalted butter allowed to soften at room temperature.

¼ teaspoon of sea salt

Low Carb Brownie Topping:

3 ounces of unsweetened baking chocolate bar (I use Baker’s)

½ cup (1 stick) of unsalted butter

2 large whole eggs

1 cup of sugar substitute (I use Swerve)

½ teaspoon of baking powder

½ teaspoon of sea salt

  1. Pre-heat oven to 350 degrees. Lightly grease an 11X7 pan or a 10-inch round spring form pan like I did.
  1. Create the base of this cookie by mixing the almond flour and sugar substitute in a stand-up mixer. Once combined add the softened butter until dough forms.
  1. Place the layer of this dough into the bottom of your pan. I use wet hands to pat the dough so it doesn’t stick. Bake until light and golden brown for 20 minutes and then allow to fully cool before proceeding.
  2. Leave your oven on and prepare the low carb brownie topping: Melt the chocolate and butter in a double-broiler or use the microwave in 1 minute intervals. Make sure to mix well and then set aside to cool.
  1. To the melted and cooled butter and chocolate mix, add the 2 eggs, baking powder and sea salt. Whisk well until fully combined.
  1. Spread this low carb brownie mixture to the low carb shortbread base evenly.
  1. Bake for about 20 minutes until the top rises slightly. The center will drop once it cools. You don’t want to over bake them so that they maintain a rich fudgy texture on top. Allow them to cool completely before slicing and enjoying.

Enjoy in good health!

Wondering how to best transition into a low carb keto diet effortlessly? Are you looking for ways to elevate your ketone levels while eating a low carb ketogenic diet? Allow me to introduce you to Keto//OS the first and most delicious way to raise your ketone levels by drinking therapeutic ketones. Ready to get started? Order Keto//OS here add /ca for our Canada friends or /au For our buddies in Australia 

Watch this short video to explain how it works.

Reach out to us with your questions regarding Keto//OS. We are here to assist you on your journey to wellness and would love to help you get started.

mytasteus.com

Low Carb Keto Quiche

Keto QuicheThere is something about the word quiche that somehow always elevates breakfast for me. Although, our family loves to eat quiche at any hour of the day, it’s especially nice to serve a delicious low carb keto quiche to family and friends for brunch.

You may have guessed, that I enjoy cooking for company. Frankly, if I had more time, I would have people over more frequently.  It’s always fun to invite guests to join us for a meal, and give them an opportunity to try low carb keto food. What amuses me, is how stunned they are to realize how delicious keto food actually is. I don’t know why the surprise, after all if you leave all the fat and remove the bad carbs, what you are left with is very tasty food.  In the end, it’s all about educating people to make better choices.

I decided to make the crust for this quiche out of coconut flour to once again benefit those who have nut allergies or simply want to reduce their carbs further. I hope this keto quiche inspires you to roll up your sleeves and start creating delicious low carb keto foods for you and your loved ones.

Remember you can always customize this quiche to make it your own. Add or substitute any of the filling items just make sure you keep the eggs and water ratio the same.

Enjoy in good health!

Low Carb Keto Quiche

Crust Ingredients

½ cup (1 stick of butter melted and cooled)

2 large eggs

½ teaspoon sea salt

¾ cup coconut flour

1 teaspoon of sugar substitute (I use Swerve)

Crust Instructions

  1. Mix all the ingredients of the low carb crust just until dough forms.
  2. Roll out dough between two sheets of parchment paper. Set aside.
  3. Transfer crust into a 9 inch, pie pan. Being careful to smooth out any cracks.
  4. Bake at 350 degrees in a pre-heated oven for 15- 20 minutes and set aside to cool.

Quiche Filling

 6 eggs

2 tablespoons of water

1 ½ ounces of Swiss cheese thinly sliced

2 teaspoons of fresh parsley finely minced

¼ cup of finely minced fresh onions (I like to brown mine before adding to the filing for extra flavor)

6 slices of cooked bacon roughly chopped

1 teaspoon of sea salt

½ teaspoon of black pepper

Quiche Instructions

  1. Add the quiche filling and bake at 350 for 25- 30 minutes until the quiche is fully cooked.
  2. Allow to cool slightly before slicing and serving.
  3. Can be eaten hot or at room temperature.

Wondering how to best transition into a low carb keto diet effortlessly? Are you looking for ways to elevate your ketone levels while eating a low carb ketogenic diet? Allow me to introduce you to Keto//OS the first and most delicious way to raise your ketone levels by drinking therapeutic ketones. Ready to get started? Order Keto//OS here add /ca for our Canada friends or /au For our buddies in Australia 

Watch this short video to explain how it works.

Reach out to us with your questions regarding Keto//OS. We are here to assist you on your journey to wellness and would love to help you get started.

mytasteus.com

Low Carb Nut-Free Chocolate Coconut Cupcakes

nut-free coconut flour cupcakesHow about I share with you a low carb treat made with coconut flour? I often get asked if I could create more low carb recipes using coconut flour. Nut allergies can be extremely serious and so it’s been a goal of mine to incorporate more nut-free recipes into our blog. Although in theory it may sound like a simple request, it’s just not that easy. Truth is, it took me awhile to learn how to use coconut flour as a good low carb alternate flour.

One of the main issue with coconut flour, is that it’s very dry, and requires a lot more moisture in the recipe for it to work properly. Thankfully, once you get past that hurdle, using coconut flour is pretty straightforward.

Consider this little treat my Valentine’s gift to those of you who have nut allergies and want a simple and delicious low carb option. Do you know that coconut flour is also less expensive to bake with? Almond flour can get a bit pricey, especially when it’s finely ground. So, using coconut flour is easy on the budget. Need another reason why this recipe needs to be part of your low carb collection? How about that it’s also lower in net carbs, making it suitable for my keto friends too.

Lastly, I want to thank each of you for faithfully reading my blog and for being so encouraging. I may not know each of you by name, but I love and appreciate you more than you will ever know.

Before you hop off, check-out our almost too good to be true news page. May it remind you of the greatest love ever demonstrated.

Have an amazing Valentine’s Day!

Dry Ingredients

 1 cup of coconut flour

¾ cup of sugar substitute (I used swerve)

½ cup of unsweetened cocoa powder

2 teaspoons baking powder

½ teaspoon baking soda

1 teaspoon instant coffee or espresso, optional

½ teaspoon sea salt

Wet Ingredients

 7 large eggs

½ teaspoon vanilla

2 teaspoons vinegar

¼ cup of water

Optional Topping

1 cup of unsweetened lightly toasted coconut flakes

2 tablespoons of swerve confectioners’ sugar

Mix to make topping.

Instructions

Pre-heat oven to 350 degree.

In a stand-up mixer place all the dry ingredients into a large bowl and mix lightly until combined. Next add all the wet ingredients and mix until fully incorporated.

Once combined, pour into a cupcake lined pan. Top each cupcake with the toasted coconut and Swerve optional topping. Bake for 15-18 minutes. Makes 1 dozen cupcakes.

Wondering how to transition into a low carb keto diet effortlessly? Allow me to introduce you to Keto//OS the first and most delicious way to raise your ketone levels by drinking therapeutic ketones. Ready to get started? Order Keto//OS here

Watch this short video to explain how it works.

Reach out to us with your questions regarding Keto//OS. We are here to assist you on your journey to wellness and would love to help you get started.

 

mytasteus.com

A Healthy Guide to Exercising

Easy start to exercising

GUEST POST: By Dan Chabert

The key to fitness success lies in the combination of dedicated exercise and healthy habits. Using this combination will trigger a purely beneficial ripple effect.

For those who don´t know what it is, it’s basically a chain reaction. It’s important to feature healthy habits such as proper nutrition. Some bodybuilders and weightlifters focus in consuming protein in order to build more muscle; often ignoring multiple important nutrients.

How Does Exercise Improve Health?

At first glance, one would think exercise and training simply serves one purpose; developing an aesthetic body. We humans feel good when we look good, it´s completely normal. However, there´s much more to training than just having a good-looking body.

Athletic disciplines are very varied, and each sport has its own list of benefits. Many aerobic activities offer multiple healthy benefits. While it is true that each discipline is different, almost all aerobic training will result in a healthier life.

150 minutes of aerobic exercise per week can help prevent obesity, type 2 diabetes, certain types of cancer and even extend lifespan.

For instance, running is a form of aerobic training that improves joint functionality. This activity is used as a natural treatment for psychological symptoms such as anxiety or stress. Additionally, runners have a considerably reduced risk of developing heart diseases.

Some people share the thought that aerobic exercise shortens lifetime and affects joint. This is completely false. There are very limited aerobic activities that will have a negative impact on your health.

¨Aerobic training affects joints and hurts your knees¨ – Unfortunately, this is a line I´ve come across with a couple of times. Average-paced activities such as jogging, running, swimming, and cycling will NEVER result in joint disfunctionality if practiced properly. In fact, athletes have stronger, healthier and more flexible knees.

 Aerobic vs. Anaerobic

In the previous segments, I´ve used the phrase ¨aerobic exercise¨ multiple times. While some people might be familiar to that term, they´re usually less informed of its counterpart – anaerobic exercise.

What´s that?

Anaerobic exercise consists of any physical activity that induces the generation of lactate in the body. By lactate, I mean lactic acid. This substance is basically the result of glucose breaking down due to high demands of energy during intense exercise.

Anaerobic training allows greater performance for shorter periods of time. These high intensity exercises should last from mere seconds to two minutes maximum. After two minutes of exercise, the activity will have a large aerobic metabolic component. The goal of this kind of training is to achieve maximum strength and effectiveness at the cost of endurance.

100-meter dashes are a kind of anaerobic training; participants engage in intense muscular activity for a short period of time.

On the other hand, aerobic training consists of prolonged physical activities at a lower intensity. This training focuses on endurance rather than performance; activities such as running, jogging, and cycling fall belong to this category.

However, this doesn’t mean that aerobic exercise is not intense. Aerobic exercises can reach high levels of intensity as well. Multiple aerobic disciplines incorporate higher intensity to burn a greater amount of fats. For instance, HIIT (High Intensity Interval Training) is known to be one of the most demanding aerobic activities recommended for weight loss.

Lastly, aerobic exercises don’t replace anaerobic ones. Each kind of exercise brings its own effects, benefits, and consequences. This means that there’s no need to limit a training routine to only a specific kind of exercise. Having both aerobic and anaerobic exercises in a training routine will lead to greater results.

Healthy Exercising Habits

A great way to incorporate fitness into your life is by creating exercising habits. These habits are helpful when it comes to making exercise enjoyable. Instead of looking at exercise as a tedious thing, exercising habits will make fitness much simpler.

The first habit is doing enough cardio. Find an activity to practice during free time; whether it’s running, cycling, swimming, or just walking around the park. Cardio not only helps you maintain a good physical form; it also prevents multiple heart diseases.

Another great habit to consider is hanging around other fit people. When hanging around a group of people we tend to contract certain habits and behaviors. If we’re talking about fit people, then we’re talking about fit habits and behaviors. Finding a running group or a couple of gym buddies will make things much more enjoyable.

Incorporate enough weight training to your routines. Don’t get me wrong, weight training doesn’t necessarily mean going to a gym and performing overly heavy exercises. However, it does provide a large list of benefits that will assist other aspects of your fitness.

Incorporating one to two days a week of weight training will be enough to obtain enough muscular mass. While lifting, be conscious about your limits at all times and avoid overtraining.

Lastly, add healthy activities that complement your trained discipline to your routine.  It considerably reduces risks of injury.

Writer’s Bio:

Dan Chabert

An entrepreneur and a husband, Dan hails from Copenhagen, Denmark. He loves to join ultramarathon races and travel to popular running destinations together with his wife. During regular days, he manages his websites, Runnerclick, Nicershoes, Monica’s Health Magazine and GearWeAre. Dan has also been featured in several popular running blogs across the world.

Wondering how to transition into a low carb keto diet effortlessly? Allow me to introduce you to Keto//OS the first and most delicious way to raise your ketone levels by drinking therapeutic ketones. Ready to get started? Order Keto//OS here

Watch this short video to explain how it works.

Reach out to us with your questions regarding Keto//OS. We are here to assist you on your journey to wellness and would love to help you get started.