Peanut Butter Cookies from a Very Special Guest.

Many of you know that I’ve been doing keto for a while. What you might not know is that Keto has been rubbing off on my family members, too! This recipe for these delicious peanut butter cookies comes from my sister.

My sister has been doing keto for about 6 months now, and has a unique experience with it since she is still a high school athlete. Her progress pictures are below.

 

Throughout the summer, she will share her tips and tricks to working keto into her lifestyle on our blog. I’m super proud of my sister for taking the bull by the horns and changing her life!

Ok, without further ado, here’s what you came for, the Peanut Butter Cookie Recipe!

With many cookouts and parties this summer, these low carb peanut butter cookies will be a perfect dessert.

What you will need:

 

1 cup of creamy peanut butter

1 teaspoon of vanilla extract

1 egg

Up to 1 cup of sweetener

+ some oil (apprx. 1-2 tbs, but it will depend on how creamy your peanut butter is)

Directions:

Pre heat the oven to 350 degrees

Mix the peanut butter, sweetener, egg, and vanilla extract into a small bowl.

 

 

While mixing these ingredients, add small amounts of the oil to the batter until the batter looks like this:

Small amounts go a long way! Once finished mixing, use a large non-greased cookie sheet to place the cookies on.

Roll the cookies into a 1 inch cookie.

Place a fork on top to flatten the cookies out and for a cute decoration.

Place the cookie sheet into the oven and wait for 9-11 minutes.

 

 

Then take them out and allow a good 5 minutes for cooling. Enjoy! Makes about 2 dozen cookies

 

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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One Week of Keto: Wednesday

Water: I slacked a little on the water consumption today, but am not to worried about being dehydrated. I ended up drinking about 50 oz of water today, about 1/2 or 1/3 of what I normally drink. I just had a really busy day at work and didn’t have the opportunity to drink a lot of water.

Exercise: I normally take Wednesday’s off, since I normally work a 15 hour day. But this week I ran Physical Training laps with the boys I work with. I probably got 1 mile in today.

FOOOOOOD: Today was Thanksgiving dinner at the group home I work at, so for lunch I ate roast turkey, mixed veggies (peppers, onions, squash) and some bacon wrapped jalapenos. For dessert, I had a few tablespoons of cool whip.

For dinner, I ate 1/2 cucumber, ranch dressing, fat bombs, and an Atkin’s shake.

….and that, folks, was my Wednesday!

One Week Of Keto: Monday

This is what a normal Monday looks like for me

5: 00 AM — Up for Work. Drink 32oz of water.

Work from 6:00 AM – 9:00 AM and then drink another 32 oz of water.

Work out at the Gym from 9:30-11:00. This was my routine today:

  • 30 minutes elliptical “cardio setting” 300 calories burned.
  • 30 minutes running at a 2.0 incline. 2.33 miles done 225 calories burned.
  • 100 crunches
  • 3 sets of 30 of the following: bicep curls, tricep curls, and push ups

All this… without food. Oh, and drink another 32oz water.

11:00-12:00 rest, water, food

  • Today I ate some toffee fat bombs at about 11:00
  • At about 11:45 I ate my lunch. Mashed Cauliflower with bacon. Ham, pepper jack, and mayo roll up. A side of Hot Chocolate.Image
  • Then I make dinner. Today it’s just 1/2 cucumber and 2 fat bombs. I’ll probably dip the cucumbers into some ranch.Image

I finish my day at work. I eat my dinner at about 5:00, then I stop eating until the next day. I keep pounding down the water to stay hydrated.

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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New Lowest Weight (in this decade)

I’m not sure when the last time I was 152 was. When I started a low carb diet in high school I was at 155. I lost 20 pounds then, maybe a little more. Then my freshman year I stopped working out and started eating more pizza and before you knew it I was at 155 again. For most of the last 5 years, other than one year where I was “content” in the 170 range, I’ve lived at around 155-165. So when I stalled in that 155-158 range for the last month, I was disappointed.

This week I buckled down. Not that I wasn’t committed before, but I think I may have gotten a little too lax with artificial sweeteners. I made some FAT BOMBS  which are primarily coconut oil and natural peanut butter. (Side note: Coconut oil is excellent for you! Studies have shown that people that incorporate coconut oil in their diet lose more fat than people that ate similarly but without coconut oil in their diet.)

Apparently, my hard work paid off. I woke up at 152.0! My body fat percent went down a little, too. This means I’ve lost 21 pounds on the scale!!! I’ve lost 26 pounds of fat and put on 5 pounds of muscle). My plateau in the mid 150’s is over. Before I know it, I will be swimming in the 140’s and wearing my favorite size 8 Levi jeans.

This is a picture of how much FAT I’ve lost!

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Day 60: progress discussion + potential hormone issues

Today is day 60! So far, in the last 60 days, I’ve lost 17 pounds! I’m down to 30% body fat from 40%, which correlates to 24 pounds of fat. That means I’ve actually put on some muscle.

I’m still feeling great. I’ve had very few symptoms of seasonal depression. My energy levels are consistant throughout the day. I have just as much energy at 6:00 am as I do 2:00 pm and even right before bed at 11:30. This was not the case two months ago. I’d constantly be drifting between medium energy and low energy and I rarely had high energy. Now I feel like I have pretty high energy levels throughout the day.

There has been a “downside” to keto the last few days. It’s actually more related to fat loss that my diet in particular. Readers beware, the rest of this blog post has a lot to do with feminine issues, but the information may be good for men to know as well.

It seems as though my fat loss has triggered my period to start early, despite being on the pill. For women that have taken the pill, you know just how strange this sounds. The pill is supposed to keep your hormones in a more balanced way and prevent any eggs from ovulating. However, the pill isn’t the only way that we have hormones in our body.

Until yesterday, I didn’t know that fat produces estrogen. Which makes a lot of sense with a healthy woman having the ability to have twice as much fat as a healthy man, and yet they can both be considered healthy. Since I have almost cut my body fat in a third (70 pounds down to 46) within the last two months, it would only make sense that my body freak the heck out about not having the estrogen it is used to.

I got most of this information from this article, which further went on to say that this is also common with women eating a low-carb diet due to most extra sources of estrogen being cut out of the diet.

Anyway, I am keeping calm and Ketoing on!