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Ketogenic Catastrophe: Avoid The Ketogenic Diet Mistakes

Keto, BodyHolly Stein

Activate Your Natural Fat-Burning State In Minutes and "Switch On" Your Brain With Therapeutic Ketones.  Here's How!

Peanut Butter Cup Fat Bombs

Recipes, Keto, Sweet Tooth, BodyHolly Stein

Get Into Ketosis And Start Burning Fat! Here's How!

Who doesn't love Reese's peanut butter cups?  Now you can enjoy them guilt free!  The trick to making these taste like the good old fashioned Reese's is some butter...and lucky for us, butter is a keto staple!

Ingredients:

Directions:

  1. Melt the chocolate in a double boiler.  Sometimes the chocolate starts to weird and a little chunky.  I find that adding coconut oil brings it back to life.  Do NOT add water...that just makes things worse.
  2. Spoon a layer of chocolate into the cupcake liners and spread around so it covers the liner.  If using a silicone mold, just add a layer of chocolate.
  3. Refrigerate for 5-10 minutes.  
  4. While refrigerating, mix the peanut butter and butter.
  5. When the chocolate is solid in the molds, scoop some peanut butter into the cupcake liners/silicone mold.  
  6. Refrigerate for another 10-15 minutes
  7. Finally, add another layer of chocolate shimmy the cupcake tin/silicone mold to get it to spread evenly.
  8. Pop in the refrigerator for another 10 minutes and voila!  Your very own homemade, keto Reese's peanut butter cups!

 

APPROXIMATE NUTRITION FACTS: (Assuming you used all the ingredients above in totality)

  • Fat - 6.5 Grams
  • Protein - 1.85 Grams
  • Sugar - 0.14 Grams
  • Net Carbs - 2 Grams

Low Carb Keto Friendly Chocolate Donuts

Keto, Recipes, Sweet Tooth, BodyHolly Stein

Quickest Way To Ketosis! Click here!

We're always look to recreate our favorite sweet treats into lower carb and no sugar versions.  These chocolate donuts are UNBELIEVABLY delicious.  By the way, they are GLUTEN FREE, GRAIN FREE and FLOUR FREE! WHAT?!

I used a 6 donut pan, so these are some decent sized donuts.  One is plenty!  If you're looking for something smaller, use a mini donut pan!  Just adjust the cooking time to be a little less and check with a tooth pick until it comes out clean.

 Donut Ingredients:

Directions:

  1. Pre-heat oven to 350 F
  2. Melt chocolate and butter together using a double boiler.  I don't have a double boiler so I use a metal bowl on top of a saucepan.
  3. Stir in cocoa powder, sugar and vanilla extract.
  4. Remove from heat and use an electric hand mixer to mix in the eggs.  The consistency will be like a cake batter.
  5. Grease donut pan with coconut oil.  Pour batter into donut pan.
  6. Bake for 10 minutes (toothpick will come out clean.  Start with 8 minutes and check each minute after that as ovens vary).
  7. Let cool before removing donuts from the pan.  

This recipe yields 12 donuts, so it was 2 rounds in the oven.

Frosting Ingredients: (Frosting is Optional - These donuts are DELICIOUS without it!)

  • 4 oz Cream Cheese, softened
  • 1 tsp Vanilla
  • 2 tbls Sweetener (Xylitol, Swerve or Stevia)*
  • Shredded, unsweetened coconut

Directions:

  1. Use a hand mixer to combine cream cheese, vanilla and sweetener.
  2. Spread on donuts and sprinkle shredded coconut to top.

Store donuts in refrigerator.  Pop in the microwave for about 20 seconds before eating and they will taste JUST as good as they did straight out of the oven!

*I personally prefer xylitol, but any of these options are just the same!  Xylitol is actually beneficial for dental health as well...so there's that!

Low Carb Keto Friendly Cinnamon Rolls / Cinnamon Roll Fat Bombs

Keto, Recipes, Sweet Tooth, BodyHolly Stein

Ketosis in less than 60 minutes! Here's How!

Who doesn't love cinnamon rolls??  My only tip is that you MUST heat up the cinnamon rolls before you eat them if you aren't eating them fresh out of the oven!  A few minutes in the toaster oven or 20 seconds in the microwave will bring these cinnamon rolls back to life and tasting as goo as they did out of the oven. :)

These aren't zero net carbs, so be sure to check the approximate nutrition facts at the bottom and budget your carbs wisely! 

Cinnamon Roll Ingredients:

Frosting Ingredients:

Directions:

  1. Preheat Oven to 350 F
  2. Combine mozzarella cheese and  3 tbls cream cheese and melt in a double boiler or in the microwave.  Stir in coconut flour, baking powder, sweetener and cinnamon until smooth.
  3. Add the egg and massage the dough until fully mixed in
  4. Place dough on parchment paper and roll out into a large rectangle.  This dough isn't perfect so it may be oddly shaped, but do your best.
  5. Mix the softened butter and additional 1 tbls cream cheese.  Melt if needed as it needs to be easily spreadable.  Spread the mixture all over the dough.
  6. Sprinkle a generous amount of cinnamon and sweetener over the butter/cream cheese mixture.
  7. Roll up the dough (see photo below)
  8. Use a serrated knife to cut the dough into cinnamon rolls
  9. Place in a round cake pan lined with parchment paper. (see photo below)
  10. Bake rolls for about 20 minutes or until golden brown and done in the middle.
  11. While rolls are baking, combine the heavy cream, cream cheese, sweetener and vanilla with a hand mixer for the frosting.
  12. After the cinnamon rolls are done, wait a few minutes, and then put globs of frosting on top and spread over the top. Sprinkle with cinnamon.
  13. Let rolls cool slightly before eating.

APPROXIMATE NUTRITION FACTS BASED ON 16 CINNAMON ROLLS (PER ROLL)

  • FAT - 10G
  • PROTEIN-5G
  • SUGAR- 0.75G
  • NET CARBS- 2G

COMPARED TO CINNABON MINI CINNAMON ROLL

  • FAT - 15G
  • PROTEIN- 5G
  • SUGAR - 23G
  • CARBS- 51G

 

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Low Carb Chicken Chow Mein

Recipes, Keto, Paleo, Weston Price and NT, Whole 30, BodyHolly Stein

get into ketosis in less than 60 minutes, click here!

We've been on a serious Asian food kick lately, and it's not always easy to go low carb with Asian food.  There are so many noodles and sauces and a lot of times hidden sugar.  Not to mention the MSG and gluten which often leaves me with a headache and feeling bloated.  This chow mein recipe hit the spot and left me feeling great!

Feel free to play around with the ingredients and add/subtract as you'd like!

Ingredients:

  • 1 medium spaghetti squash
  • 1 pound organic chicken (or any protein you'd like to use)
  • 1 onion, chopped
  • A few stalks of celery, chopped into small pieces 
  • 3-4 eggs, scrambled
  • Small piece of ginger, grated
  • Liquid or Coconut Aminos (Use coconut aminos if you are following Whole 30)
  • 3-4 cloves garlic, chopped
  • 1 bag of cole slaw mix (I use the Trader Joe's organic bag -it has shredded cabbage and carrots)
  • Shredded zucchini (optional - I had this laying around and needed to use it)
  • Optional: 1 tbls organic raw honey - if you're feeling a little adventurous; remember, honey is NOT Whole 30

Directions:

  1. Cook spaghetti squash until you can pierce with a fork. I bake whole at 375 and start at 35-40 min and go from there.
  2. In a large cast iron skillet, I add the onion, garlic, cole slaw veggies, celery, ginger and cook in butter until softened a little.  I add the zucchini at the end so it does't get mushy.  If you are adding honey, throw that in with your aminos to coat the veggies.
  3. Cook chicken and cut into bit sizes.  I usually season with salt, pepper, and maybe a little chili powder for some kick.
  4. Once spaghetti squash is cooked, shred with fork and put into a large bowl.  Add in chicken, veggies and scrambled egg and mix together.  Add additional aminos as needed.

Enjoy!

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Vanilla Almond Milk Recipe

Keto, Paleo, Weston Price and NT, BodyHolly Stein

Get into ketosis in less then 60 minutes! click here!

I got this awesome recipe for homemade almond milk from my friend Jenna!  I'm all about organic, whole food recipes that are also EASY and inexpensive, and this one definitely fits that. :)

Directions:

  1. Soak 1 cup raw almonds overnight in water
  2. Blend the almonds with 4 cups (32 oz) water, 1 teaspoon organic vanilla and 1-2 organic pitted dates.  (I omitted the dates to cut back on some sugar, and it's still delicious!).  I have a BlendTek, so if you don't have that or a Vitamix, or another high powered blender, I can't promise what will happen! **This is NOT Whole 30 because of the vanilla**
  3. Strain the contents through a nut bag and store in a glass jar.

Seriously, that's it!  I've been making this for a few weeks now to use in my smoothies and it takes me less than 10 minutes.

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Fat Blended Keto Hot Chocolate

Keto, Keto//OS, Recipes, Sweet Tooth, BodyHolly Stein

Get into ketosis in less then 60 minutes! click here!

Since it's been a little chillier in the mornings, I've been wanting something warm!  I decided to make my chocolate swirl Keto//OS with hot water and bam...hot chocolate!  Then I blended with some MCT and grassfed butter and it was next level.... a super creamy fat blended ketogenic hot chocolate!

How to make:

  • 1 serving Chocolate Swirl Keto//OS (or Swiss Cacao MAX)
  • 12-16 ounces hot water
  • 1 TBLS grassfed butter
  • 1 TBLS MCT Oil (or Coconut Oil)

Directions:

  • Heat water and add Keto//OS
  • Blend butter and oil
  • ENJOY!

Peanut Butter Chocolate Chip Cheesecake Fat Bombs

Recipes, Keto, Sweet Tooth, BodyHolly SteinComment

Get into ketosis in less then 60 minutes! click here!

Ok, I think the title says it all!  These are my favorite fat bombs right now.  They are SO easy, delicious and filling.  The hardest part is not eating them all the moment I make them!  It takes about 15 minutes to prep so there's no excuse not try this recipe out ASAP!

Ingredients:

  1. Use a hand mixer to combine all ingredients except for the chocolate chips
  2. After everything is mixed evenly, stir in chocolate chips. (You may prefer less chocolate chips)
  3. Put the dough in a silicone candy mold (shown here), or form into round balls and place in freezer for several hours.
  4. Enjoy!  You can eat these straight from the freezer, or you can put a few in the fridge at a time to soften up a little bit.

Approximate Nutrition Facts Based on 48 Bombs (Assuming 6 tablespoons peanut butter, 1/2 bag of chocolate chips and 1 tablespoon xylitol):

  • 4.6 grams fat
  • 3.7 grams protein
  • 0.21 grams sugar
  • 1.7 grams net carbs

*We use all organic/grassfed ingredients when possible, but do your best as to what's available and fits your budget!