Tag

ketoforkids

Browsing
breakfast

KETO CREAM CHEESE WAFFLES

By
keto cream cheese waffles

These keto cream cheese waffles are so easy to prepare and they taste absolutely amazing! They’re great to have for breakfast or brunch and they are free of sugar. With only 0.5 grams of net carbs per waffle, you can still enjoy waffles on your ketogenic or low-carb lifestyle.

keto cream cheese waffles

The ingredients to make these keto cream cheese waffles

Eggs: In this recipe, I used large pasture-raised eggs.

Cream cheese: Organic cream cheese.

Almond flour: To substitute regular grain flour, you can use almond flour, which is gluten-free and low in carbs. I wouldn’t use coconut flour, this makes the waffles very dry and it doesn’t give you a great texture.

Erythritol: To make these waffles nice and sweet, I used erythritol which is a keto-friendly sugar substitute with a glycemic index of zero. This means this sugar will not cause a spike in your blood sugar or knock you out of ketosis. Usually, erythritol can give you kind of a cold aftertaste, but because you don’t need too much in this recipe, the aftertaste is not present in these waffles.

Vanilla powder: Vanilla powder is purer than vanilla extract and I personally think it tastes better than vanilla extract. But you can also use vanilla extract. In that case, you’ll need 1 tablespoon of vanilla extract if you want to replace the vanilla powder.

Baking powder:

Butter

keto cream cheese waffles

Which iron waffle can you use?

In this recipe, I use a mini waffle maker that makes the perfect size for these small waffles. You can also use a regular waffle maker. In that case, you just need to add more batter to your waffle iron. Just keep in mind the size also affects the macronutrients that I listed underneath the recipe.

How to store these waffles?

You can store them in an airtight container in the fridge for up to three days. Or in the freezer for up to three months.

keto cream cheese waffles

KETO CREAM CHEESE WAFFLES

Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 5 minutes
Course: Breakfast
Cuisine: American, European
Keyword: ketogenic, low carb, sugar free
Servings: 12 small waffles
Calories: 76kcal

Equipment

  • Mini waffle maker

Ingredients

Instructions

  • Add all the listed ingredients to a blender and mix.
  • Preheat the waffle iron and add some butter to prevent sticking.
  • Transfer 2-3 tablespoons of the batter onto the mini waffle iron (or more if you're using a regular waffle iron).
  • Bake for 2-3 minutes in the mini waffle maker until they are golden brown.

Notes

Inspired by sweetashoney.co

Nutrition

Serving: 1waffle | Calories: 76kcal | Carbohydrates: 1g | Protein: 3.5g | Fat: 6.7g | Fiber: 0.5g
Tried this recipe?Let us know how it was!

Tools used in this recipe

mini waffle maker
shop

Disclaimer: This post contains affiliate links that help keep this content free.

View Post
By
dairyfree

EASY KETO SOFT-BAKED COOKIES

By
easy keto-friendly cookies

It doesn’t have to take too much to create a delicious easy keto-friendly cookie. These easy keto soft-baked cookies are such a nice treat and are ready within 20 minutes at only 3 grams of net carbs per cookie.

These cookies were one of the first treats I made when I started the ketogenic lifestyle. I was very much hooked on sugary treats and these saved me from my cravings. They are also perfect to make with kids.

The ingredients for the keto soft-bakes cookies

Almond flour: The main flour for this keto soft-baked cookie is almond flour which makes these cookies gluten-free and keto-friendly.

Coconut oil: for coconut oil, I prefer to use extra virgin coconut oil.

Granulated erythritol: to make these cookies nice and sweet, I used erythritol which is a keto-friendly sugar substitute with a glycemic index of zero. This means this sugar will not cause a spike in your blood sugar or knock you out of ketosis.

Coconut milk: In this recipe, I use coconut milk, but you can use any other keto-friendly nut milk. Unsweetened almond milk, macadamia milk, hazelnut milk, or walnut milk.

Vanilla extract: For extra flavor, I added vanilla extract. You can add in any other of your preferred extract.

Disclaimer: This post contains affiliate links that help keep this content free.

easy keto-friendly cookies

Easy keto soft-baked cookies

Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 15 minutes
Course: Dessert
Keyword: dairy free, ketogenic
Servings: 6 cookies
Calories: 135kcal

Ingredients

Instructions

  • Preheat the oven to 190 Celsius or 325 Fahrenheit
  • Line out a baking tray with parchment paper.
  • In a large bowl, add all the ingredients and mix with a spatula until creating a cookie dough.
  • Take a tablespoon of the cookie dough and shape them into balls.
  • Put the shaped balls onto the parchment paper, press them down into circles and place them in the oven
  • Bake for 15-20 minutes until they are golden brown.
  • Take them out of the oven and let them cool 10-20 minutes before eating.

Nutrition

Serving: 1cookie | Calories: 135kcal | Carbohydrates: 5g | Protein: 4g | Fat: 13g | Fiber: 2g
Tried this recipe?Let us know how it was!

Optional you can get more creative with these cookies by dipping them in some keto-friendly melted chocolate.

easy keto cookies

If you liked this easy cookie recipe, then you might also like my latest keto-friendly chocolate mousse recipe.

View Post
By
dessert

KETO BRESILIENNE PIE

By
keto bresilienne pie

If you miss bresilienne pie on your ketogenic diet, then this is a must-try! I have to say, I was surprised by how good this pie turned out to be and what a resemblance it is to the original sugary one. At just 7.5 grams of net carbs per slice, you can still enjoy a nice slice of pie on your ketogenic diet.

If you’ve never heard of bresilienne pie: this is a typical Belgian pie that is made with a crusty bottom and filled with a vanilla flan-pudding-like mixture. It tastes absolutely delicious!

Now the real deal is made with a flour base and a mixture of milk with eggs and flour. But on a ketogenic diet, we’ll need to replace some of these ingredients and add in some keto-friendly ones. And this recipe will give you just that!

The ingredients for this keto bresilienne pie

Almond flour: To create a pie crust that is keto-friendly, I used blanched almond flour, which work great as a base together with the other listed ingredients.

Eggs: In this recipe, I used free-range eggs.

Coconut oil: I used melted coconut oil in the base, but you can also substitute this with grass-fed butter instead.

Erythritol: To keep this recipe sugar free I used erythritol which has a glycaemic index of zero and won’t cause a blood sugar spike which means it’s keto-friendly. You can also use monk fruit if it’s available to you. In this recipe, I used mainly granulated erythritol. Only to prepare the heavy whipping cream I used powdered erythritol.

Heavy cream: I used heavy cream in both the filling as well as to create the heavy whipping cream on top of the pie.

Vanilla powder: To give this pie its signature vanilla flavor I added vanilla powder, which has a more intense taste than vanilla extract. If you don’t want to use vanilla powder, you can cut open 1-2 vanilla beans and use the seeds instead. Vanilla extract is also possible to use, in that case, use 1-2 tablespoons.

Tapioca starch: Tapioca starch is considered not keto-friendly because it is rather high in carbs. But I used it to thicken the filling, which gives it that nice flan-like texture. I only used 2/3 cups and when divided into 8, it really lowers down the carb count. I also checked my blood sugar after having a slice of this pie and it didn’t spike. So I would say it’s pretty okay to use a small amount.

Bresilienne nuts: You can easily make these keto-friendly bresilienne nuts to top off the pie.

Disclaimer: This post contains affiliate links that help keep this content free.

keto bresilienne pie

Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes
Cook Time: 1 hour
Course: Dessert
Servings: 8 servings
Calories: 462kcal

Ingredients

For the crust

For the filling

    To prepare the pudding

    To prepare the flan

    To finish it off

    Instructions

    To prepare the base

    • Preheat the oven to 350 °F or 175 °C. 
    • In a large bowl, add the almond flour, melted coconut oil, erythritol, eggs and salt.
    • Mix everything together with a wooden spoon or spatula until it forms a dough.
    • Press the dough evenly into the pie mold. Poke some holes in the pie crust with a fork.
    • Bake the base in the preheated oven for 15-20 minutes until it starts to turn golden brown. Remove the crust from the oven or prepare the filling in the meantime.

    Prepare the filling

      To prepare the pudding

      • Heat 100ml of heavy cream in a small steel pan until warm, not boiling.
      • In a medium-sized bowl, whisk the egg yolk with erythritol and vanilla powder.
      • Add the egg mixture to the warm heavy cream and whisk until it starts to thicken.
      • Once the mixture is thickened, transfer to a glass bowl and set aside.

      To prepare the flan

      • In a large bowl, add the heavy cream, erythritol, tapioca starch, eggs, and pudding. Mix everything with an immersion blender for 1-2 minutes.

      Bake the complete pie

      • Heat the oven to 400 °F or 200°C.
      • Pour the filling into the pie crust and bake in the oven for another 35-40 minutes. Once the middle of the pie is still a little jiggly but almost firm, remove the pie from the oven en let cool down.
      • Refrigerate the pie for another few hours or overnight.

      To finish off the pie

      • In a medium-sized bowl, add the heavy cream and powdered erythritol and mix with an electric mixer until it forms spikes.
      • Evenly spread out the heavy whipped cream on top of the pie and sprinkle some keto bresilienne nuts on top. (see recipe for the bresilienne nuts in ingredient list link)

      Nutrition

      Serving: 1slice | Calories: 462kcal | Carbohydrates: 9.5g | Protein: 9g | Fat: 40g | Fiber: 2g
      Tried this recipe?Let us know how it was!
      keto bresilienne pie
      View Post
      By
      Lifestyle

      5 HEALTHY HALLOWEEN TREATS FOR KIDS

      By
      Healthy halloween treats for kids

      I can’t believe it’s already Halloween next week. But, of course, when you say Halloween, I immediately think of candy, trick or treating, and scary movies. And if you are a health-conscious parent like me, then these healthy Halloween treats might be perfect for your kiddo, their friends, and even the adults.

      Last year we stayed home for Halloween, and we did a little trick or treating at home. We dressed up as skeletons. I decorated our hallway with Christmas lights, bats, and spider webs and put some treats in each house room. Olivia then had to go and knock on every door and find the treats with the help of tiny electric candlelight. She loved it! And ever since, she has been crazy about Halloween and the pleasures that come with it.

      Whether you feel crafty and feel like spending a nice amount of time making these treats. Or you’re on a specific diet; there’s a treat for everyone on this list.

      5 HEALTHY HALLOWEEN TREATS FOR KIDS

      healthy halloween treats

      1. Pumpkin Tangerines

      DIET: PALEO, GLUTEN-FREE, DAIRY-FREE, VEGETARIAN

      These pumpkin tangerines are an excellent idea to give them a nice Halloween look, and they are super easy to prepare. You just peel a tangerine and place a little piece of celery in the middle, and you have yourself a cute little pumpkin.

      You’ll need:
      – Tangerines
      – Celery stick

      2. Spooky bananas

      DIET: PALEO, GLUTEN-FREE, DAIRY-FREE, VEGETARIAN

      My 4-year-old loves bananas, and when she saw these little ghosts, she freaked out. Not that she was scared, she was super excited and loved they had a face. To make these, you just peel a banana, cut them in half, and use some melted chocolate to make a face with the help of a piping bag. Then, place them in the fridge so the chocolate can harden. If you’re not into melted chocolate, you can also just use some dark chocolate chips to use as two eyes and an open mouth.

      You’ll need:
      – Bananas
      – Dark chocolate or chocolate chips
      – Lollipop sticks or Popsicle sticks

      healthy halloween treats
      healthy halloween treats

      3. Dripping apple lollipops

      DIET: PALEO, GLUTEN-FREE, DAIRY-FREE, VEGETARIAN

      These dripping lollipops were another big hit my daughter went wild with, and they look so lovely. Just slice an apple into 1-inch slices, pinch them on a skewer and dip them in melted dark chocolate. Next, cut up some hazelnuts, walnuts, and pecans and sprinkle them on the chocolate. Place them in a glass and let them harden out in the fridge.

      You’ll need:
      – Apples
      – Skewers
      – Dark chocolate
      – Hazelnuts, walnuts, and pecans

      4. Keto Almond butter cups

      DIET: KETO, GLUTENFREE, DAIRY-FREE, VEGETARIAN

      Peanut buttercups are the signature candy on Halloween, so they couldn’t be excluded from this list, of course. However, I made these cups with almonds instead of peanuts, and they taste simply amazing! Find the recipe here.

      You’ll need:
      – 2 bars sugar-free dark chocolate (3.5 oz or 100g in total)
      – 3 tablespoons coconut oil
      – 2 tablespoons almond butter
      – 1 tablespoon powdered erythritol
      – Pinch of salt
      – 1/4 teaspoon vanilla extract

      healthy halloween treats
      healthy halloween treats

      5. Angry cheese sticks

      DIET: KETO, GLUTENFREE, VEGETARIAN

      These angry cheese sticks are perfect for when you’re in a rush because they’re the easiest thing to create to add to the Halloween theme. All you need is a cheese stick and a permanent marker, draw some angry or supprised face on them, and you have yourself a Halloween-proof treat.

      You’ll need:
      – Cheese sticks
      – Permanent marker

      How I handle my daughter’s Holiday candy intake

      All these treats are healthy, natural, and without any preservatives or harmful colorants found in most store-bought candy, unfortunately. As a parent, it’s not always easy to keep our little ones away from sweets or treats on festivities like these. With my daughter, I try to limit her candy intake as much as possible. However, I do allow her to have an occasional treat once in a while when we’re out because it’s the reality we live in today. I feel like if I denied her everything, it would backfire in the long run, and maybe she would go on a path of having all the processed foods later when she’s a teenager because she was never allowed to have them. This way, she can learn how to balance her lifestyle.

      We don’t keep any unhealthy processed foods at home. This way, she can’t be persuaded to have them, and it’s extra special if she does have them outside our house.

      I hope you have a great Halloween; however you’re celebrating this year, with these 5 healthy Halloween treats, it can’t go wrong!

      Happy Halloween!

      Our Halloween picture from last year, when we dressed up as skeletons and did the trick or treat in our hallway.

      Before you go, I would love it if you’d let me know in the comments which one of these healthy Halloween treats is your favorite!

      View Post
      By
      dessert

      KETO ALMOND BUTTER CUPS

      By
      keto almond butter cups

      These keto almond butter cups will soothe your sweet tooth without knocking you out of ketosis. They’re perfect to have for Halloween that is coming up or to add some extra fat into your diet.

      The traditional cups are made with peanut butter, but I thought it would be nice also to have some made with almond butter. Almond butter has a softer taste than peanut butter and pairs great with chocolate. But then again, what doesn’t go well with chocolate? Am I right?

      One almond butter cup has a total of 1 gram of net carbs and fits perfectly into a ketogenic diet.

      For the ingredients

      The chocolate: When choosing chocolate, I like to use pure, at least 70% cacao dark chocolate because the darker the cacao content, the higher anti-oxidants. Also, I want the first ingredient in the list to be chocolate and not a sweetener. My favorite keto chocolate to use is the one from Funky Fat Choc. I love this brand so much because it makes chocolate with clean ingredients that are healthy and taste delicious. (Get 10% off your order when you buy from them with code “EVY”) This brand is only available in Europe.

      If you’re living in the US, I’d recommend the 70% dark chocolate from Lily’s when it comes down to clean ingredients.

      The almond butter: When choosing a nut butter, always check the ingredient list to make sure the only ingredient is the specific nut. For almond butter, only almonds should be listed in the ingredient list. Nothing more. You’ll often find nut butter with added oils like sunflower oil, canola oil, palm oil or soybean oil, and even sugar. You’ll want to avoid these since they can cause inflammation in the body or spike your blood sugar.

      The sweetener: I didn’t add any sweetener to the chocolate since it’s already sweetened. I did, however, in the almond butter layer, to give it that extra sweetness. I used powdered erythritol, but you can also use any other keto-friendly confectioner sweetener of your liking.

      The flavoring: To give the almond butter some extra flavor, I added vanilla extract and sea salt. It provides these almond butter cups with the perfect balance between sweet and salty.

      Disclaimer: This post contains affiliate links that help keep this content free.

      KETO ALMOND BUTTER CUPS RECIPE

      8 cups

      INGREDIENTS

      – 2 bars sugar-free dark chocolate (3.5 oz or 100g in total)
      – 3 tablespoons coconut oil
      – 2 tablespoons almond butter
      – 1 tablespoon powdered erythritol
      – Pinch of salt
      – 1/4 teaspoon vanilla extract

      INSTRUCTIONS

      1. Line up 8 small cup papers on a plate.
      2. Break the chocolate bars into pieces and melt in a double boiler, also add 2 tablespoons of coconut oil, this will help to keep the chocolate smooth and prevent clotting. (A double boiler also called ‘bain marie’ is a pot of water filled with water heated on the stove, with a smaller pot inserted in the water in which you’ll add the chocolate to melt.)
      3. Once the chocolate is melted, fill up the bottom of the cup papers. Put the plate with the cups in the freezer and let the chocolate harden.
      4. In the meantime prepare the almond butter.
      5. In a small pot, add the almond butter, erythritol, one tablespoon of coconut oil, salt and vanilla extract. Let everything melt together on low heat.
      6. Take the chocolate out of the freezer when it’s not liquid anymore and add the almond butter mixture on top.
      7. Place the cup back in the freezer until they harden.
      8. Add another layer of chocolate on top and place in the freezer or fridge until the cups are firm.
      9. Store them in the fridge to prevent them melting at room temperature.

      NUTRITION

      1 serving: 1 almond butter cup | Calories:148 kcal | Carbohydrates: 1.5g | Protein: 1.7g | Fat: 8g | Fiber: 0.5g

      Have you tried this recipe? I’d love to know what you think by leaving me a comment.

      View Post
      By
      dinner

      CHICKEN SKEWERS WITH PEANUT BUTTER SAUCE

      By

      This is a combo you must try if you are a peanut butter fan, just like I am. I never would have thought to combine peanut butter sauce with chicken skewers, but I had this in a restaurant a while ago, and I had to make this in a way that is keto friendly so I could enjoy these flavours again without the gain!

      So I looked up the original recipe, made some adjustments, and figured out how to make it keto. My daughter and myself love this combo. It tastes absolutely amazing at 7 grams of net carbs per serving! This recipe is also dairy free.

      Tips for making this recipe

      Start by preparing the chicken skewers. I used 2 chicken filets which I cut in squares and then pinched onto the skewers. I then made the marinade and brushed this onto the skewers. You can also place the chicken squares into a ziplock bag and then add the marinade. This way you can let the chicken soak in the marinade overnight, so they taste more intense.

      I fry the chicken skewers in a pan first, so they have that ‘crispy-like’, outside. Then I bake them in the oven so the inside gets baked nice and tender. You can also just fry them in the pan completely if you’re not into using the oven or you can even bake them on a barbecue.

      For the peanut butter sauce I used full fat coconut milk (80%). If you can’t find coconut milk, you can also use coconut cream.

      CHICKEN SKEWERS WITH PEANUTBUTTER SAUCE RECIPE

      INGREDIENTS

      For the chicken skewers

      • 2 Chicken filets
      • 2 tbsp Coconut oil (melted)
      • 1 tsp Paprika powder
      • 1 tsp Garlic powder
      • 1/2 tsp Sea salt
      • 1/4 tsp Black pepper
      • Pinch Turmeric powder
      • Pinch Cayenne pepper
      • 1 tbsp Coconut oil (to fry the skewers)

      For the peanut butter sauce

      • 1 cup Full fat coconut milk
      • 4 tbsp Peanut butter
      • 2 tbsp Coconut aminos
      • 1 tbsp Brown erythritol
      • pinch Sea salt

      INSTRUCTIONS

      For the chicken skewers

      1. Preheat the oven to 400 F.
      2. Start by making the marinade for the chicken skewers: in a cup, add the melted coconut oil and listed spices. Mix with a brush or spoon.
      3. Cut the chicken filets into squares and season with some salt and pepper to taste.
      4. Place the chicken squares onto the skewers, place them on a plate and marinate them with the prepared mix using a brush.
      5. In a large pan, melt the coconut oil on medium to high heat. Fry the chicken skewers on both sides until they are golden brown.
      6. Transfer the fried chicken skewers onto a baking sheet and place in the oven for 10-15 minutes.

      For the peanut butter sauce

      1. While the chicken skewers are baking. Prepare the peanut butter sauce.
      2. Add the coconut milk to a small pot or sauce pan on medium to low heat.
      3. Add the peanut butter, coconut aminos, erythritol and salt.
      4. Let the sauce simmer until it’s thick and creamy for about 5 minutes.
      5. Serve together with the chicken skewers (and your favourite low carb veggies).

      NUTRITION:

      1serving Calories: 644kcal | Carbohydrates: 7g | Protein: 31g | Fat: 54g 

      Note: 1 serving size equals 1 chicken filet (on the skewers) and half of the peanut butter sauce. 

      View Post
      By