One Pancake to Rule Them All

Keto Girl Pancakes

 

Hello fellow ketoers, it’s been a while since I’ve posted. Most of this has been for lack of inspiration, but through some recent cooking experiences, I think the blogger’s block is gone.

And to kick off a new set of recipes, I thought I’d share with you my recent favorite recipe, The Best Keto  Pancakes in the world.

Pancakes have always been a favorite of mine. When I was little, my nana would make them for me from a box in a pan with a ton of grease to the point when they were “crispy around the edges”. My mom would refused to make them that way, thinking that the fat in the grease would clog my 3 year old arteries. Of course, mom was a product of the low fat high carb craze of the time, and somehow miraculously stayed thin through that crazy time.

As a teenager, I learned the dangers of high carb diets, so despite my love for them, I generally stayed away from them. However, three or four times a year, I’d whip up a batch and devour them with a smile on my face. Pancakes are definitely a favorite “comfort” food of mine.

As a ketoer the last few months, I have been very intrigued by various recipes and have tried a lot of “low-carb” versions of famous high carb foods. I tried the cream cheese pancakes, made primarily of cream cheese and egg. I found them to taste very… ummm…. cream cheesey and eggy…. for lack of better words. I literally felt like I was eating cream cheese eggs. Not a fan. And then I tried mostly almond flour based ones. And they tasted very gritty and grainy. Much more like a “health food” than a “comfort food”.  And then I’ve SEEN recipes for other pancakes with 50 low carb ingredients that I’ve never heard of and would not be able to buy at my local grocery store. Sorry, but I am a human, and if I crave pancakes, I can’t wait for my amazon order of low-carb foods to arrive in 2 weeks… I want pancakes NOW.

And so, after several attempts, I have found my absolute new favorite recipe for pancakes. And I’m going to make a bold statement: I like them better than high carb pancakes!

No crazy ingredients. These pancakes call for things that almost every ketoer probably already has.

Basic Ingredients:

  • 4 eggs
  • 1 cup of almond flour or meal
  • 1 brick of cream cheese

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You can make these pancakes with just these ingredients. However, I add a little more to them to make them tastier.

Full ingredient list:

  • 4 eggs
  • 1 cup almond meal/flour
  • 1 brick cream cheese
  • 1 TBS vanilla (in the picture it looks like vodka, don’t get too excited. That’s homemade vanilla extract!)
  • 2 TBS Sugar Free Caramel Syrup
  • 1 Tbs Butter
  • 1 tsp cinnamon

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Directions:

  1. Measure out all the ingredients and blend them together. I used a magic bullet (it didn’t quite fit, but I mixed it up in two batches). You could use a hand blender or a food processor. A blender might be more difficult because a a lot of the ingredients are solid or semi-solids and may not mix well.

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2. Put a BUNCH of butter in a big skillet or griddle, and turn the burner on a medium heat.

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3. Once the butter has melted, put the pancake mix in. I make each pancake about 3-4 Tablespoons, about the size of the head of my spatula. These pancakes stay together pretty well, but still break occasionally, especially if they aren’t ready to be flipped yet. The pancakes aren’t ready to be flipped for 3-5 minutes. Once they bubble up, like regular pancakes, you can flip them. This is one of the reasons I prefer this recipe over the cream cheese and egg only mix, because it was impossible to tell if the pancakes were ready to be flipped or not.

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Above, is what the batter looks like when you first put it in the pan. Below, you can see what the flipping process looks like. The ones on the left were just flipped, and the ones on the right are ready to be flipped.

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5. Top with your favorite toppings. I like making my own whipped cream and then adding a couple of Tablespoons of low/no carb syrup.

 

Carb facts for this batch are below. In the picture, there are 5 pancakes. The batch makes about 30. So the myfitnesspal information is for 1/6 of a batch.

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Keep Calm, Keto On, and Enjoy!!! 🙂

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English Toffee Fat Bombs

I’m pretty sure that Fat Bombs were named by a male because the name does not sound nearly as appealing as the treat itself is. I think if I invented the fat bomb, I’d probably name it “PMS Lifesaver” or “Chocolaty Drops of Heaven” or “There’s No Way I can Eat these and Lose Weight Candies”.

These delicious treats keep me full for hours with providing me with my coconut oil needs for the day. They also help get my fat intake up, which is essential to the keto diet. If you have concerns about me eating too much fat and my body absorbing all the fat, don’t worry. Remember, on Keto, my body runs on fat, not glucose. In fact, studies, like this one completed last month in the UK, have shown that even saturated fats aren’t bad for you. Remember, fat doesn’t just go straight from our mouth to our stomach to our hips and gut. It’s broken down and used by the body, just like other nutrients. If there is excess, then yes, the body will store it. However, your body won’t store the fat if it is used as energy.

Ok… Enough already!

This is the recipe for English Toffee Fat Bombs.

Ingredients:

  • 1 cup coconut oil
  • 2 tbs butter
  • 4 oz cream cheese
  • 3/4 Tbs cocoa powder
  • 1/2 cup of Natural Peanut Butter
  • 3 Tbs Davinci Gourmet Sugar Free English Toffee Syrup

The suryp comes in a bottle like this:Image

Directions:

  1. Put all of your ingredients in a pot on the stovetop on a medium/low heat. Image
  2. Stir until everything melts together and is smooth.Image
  3. Pour them into a mold of some kind. I used a mini muffin pan, but I hear some people use silicone pans. Pop those suckers in the freezer for a few hours.Image
  4. After a few hours, they’ll be good to go. Pop them out and try not to eat them all! They store well in the freezer.Image

Nutritional Information:

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Keto Broccoli Cheddar Soup

It’s getting cold in the Midwest, and there’s few things that warm your body and your soul like a warm cup of Broccoli Soup. I’m familiar with making many kinds of soup, but this was my first attempt at Broccoli Chedder soup. For this recipe, I looked at several non-keto recipes and made my own adaptations to make this delicious, high fat, low carb soup. This recipe makes a lot of soup, but doesn’t taste low-carb, so I’m sure if you have others in your house that aren’t doing low-carb, they will probably still help you eat it. I’m also confident you could half this recipe and still have a delicious soup without as many left overs.

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Ingredients:

  • 7 cups chicken stock (If you look you can find ones with 0-1 carb per cup).
  • 2 celery stalks
  • 1/4 lb of carrots
  • 1 medium sized onion
  • 5 garlic cloves
  • 1 Tbs Italian seasoning
  • 8 cups broccoli (4 medium sized heads), coarsely chopped
  • 3 cups heavy cream
  • 2 tbs of butter
  • 24 oz cheddar cheese

Optional: Almond Flour (1-3 Tbs)

Directions:

  1. Mince the celery, carrots, onion and garlic. Sautee them in a large stockpot on a medium heat with the butter.
  2. Once the veggies have begun to brown, add the chicken stock and Italian seasoning.
  3. Bring this to a boil, while remaining on a medium heat, and while covered. Allow the chicken stock to boil for 30 minutes.
  4. Add the coarsely chopped broccoli. Allow the broccoli to become soft, which should take about 30-45 minutes.
  5. Once the broccoli becomes soft, turn down the heat to it’s lowest setting, and add the cream and cheese. I used block cheese and just chopped it into smaller blocks to help it melt quicker.
  6. Once the cheese melts, if you want, you can add some almond flour to help thicken it up. My soup was just a little thin, so I only added a tablespoon. You’ll want to make sure that you stir it in well and give it time to cook. Otherwise, you may get a bite of raw almond flour.
  7. Serve it up! This recipe makes about 16 medium sized bowls (10-12 oz) of soup. Depending on how you divide up your bowls, you may have a little more or little less. I garnished mine with a little shredded cheese to make it a little prettier. You can, too.

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Each bowl has about 360 calories, 5 carbs (2 are fiber, so 3 net carbs), 29 grams of fat, and 13 grams of protein. For me, it is a really good balance of my macros.

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Day 33: A Rant and a Recipe

I was just going to post a recipe today, but first, I need to vent.

I didn’t work out as much as I should have this weekend, and now I really regret it. I ate like I should have, but without exercising the amount I normally do on weekends, I gained a pound. Some of you may be like, “Oh, it’s just a pound, it’ll be ok.” But that is how any diet or exercise program gets tossed to the wayside. Like this weekend, “It’s just one extra day off this week, no big deal”. Then one day turns into two, and two days turns into a week. Much like one french fry can turn a whole day into a “cheat day” and then you’re putting on more weight than you lost.

Anyway, in the future, I need to keep sticking to the plan. And I will.

End Rant.

Ok, Now for the recipe of the week!

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Pumpkin Pie Cheesecake!

It’s a great fall food without sacrificing your diet! My husband loves it, and he hasn’t even started Keto yet!

What you’ll need:

  • A food processor is preferred, but a hand held mixer will get the job done
  • A spring form pan
  • An oven pre-heated to 350 degrees

Crust ingredients:

  • 1 stick of real unsalted butter
  • 1 1/2 cup of chopped pecans
  • 1/3 cup of artificial sweetener (I use the Kroger brand of Truvia)
  • 1/2 Tbs Cinnamon

Filling ingredients

  • 3 packages of full fat cream cheese
  • 1 12 oz can of pure pumpkin (not pumpkin pie filling
  • 1 cup of heavy whipping cream
  • 2 cups of artificial sweetener
  • 4 eggs, room temperature
  • 1 1/2 Tbs of pumpkin pie spice
  • 1 2/3 Tbs pure vanilla extract

Crust instructions:

  1. In a food processor, chop the pecans until they are super small. If you don’t have a food processor, just use something heavy to roll over them and smash them. A rolling pin, wine bottle, meat tenderizer or even that super expensive textbook you still have but can’t sell because the new edition came out the next semester will work.
  2. Melt the butter and mix in the pecans, sweetener and cinnamon into the butter.
  3. Pour the crust into the pan. Let this chill out in the freezer while you whip up the filling.

Filling instructions: (Super Easy!)

  1. Whip up the cream cheese with whatever devise you are using. Keep adding the ingredients as listed. But before you add the next ingredient, make sure the one you just added is completely mixed in!
  2. So after the cream cheese, add the pumpkin. Then the whipping cream. Next is the sweetener, then add the eggs. Next add the pumpkin pie spice. Finish up with the vanilla extract!
  3. Pour this onto the crust.
  4. Bake at 350… remember, you should have already pre-heated your oven.
  5. Bake for 1 hour. Then turn the oven off.
  6. Wait 30 minutes, then you can “crack” the oven door a smidge.
  7. Wait another hour. Pull out of the oven, and wrap it up.
  8. Chill and serve the next day. Or wait at least 6 hours.

Nutrition:

It’s not the lowest carb cheesecake, but I usually have NO problems being able to squeeze in 10 or so net carbs per day, especially since I work out almost daily. It is also very filling. Yesterday, I had a slice for a meal! Be careful, though. I cut most of this cheesecake into 16 slices. Each one of these slices has about 6 next carbs. Hope you enjoy!

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