Keto Grasshopper Bars

IMG_7870

This won as the favorite at the Keto Cookie Swap last week. And I am happy to share the recipe. So starting off with the base layer, which is just slightly different than the one in Keto Coconut Brownies since I was missing a few of those ingredients..

Fudgy Keto Brownies
1 cup butter
1/2 cup xylitol (or 2/3 cup erythritol)
3 eggs, room temp
1/2 cup almond flour
1/3 cup cocoa powder
/4 tsp baking powder (this is the high-altitude version)

Directions
-Soften or melt butter (it seems to work either way), mix thoroughly with xylitol
-Beat eggs slightly, then mix in to butter and xylitol
-Mix together all dry ingredients (the rest) in a bowl and pour in slowly while beating
-Pour into 8″ by 8 ” pan and bake at 350 for 20 to 25 minutes, until just set. Once it has cooled, place it in the freezer while you make the next layer.

Peppermint Cloud Layer
2/3 cup heavy whipping cream, whipped to a stiff peak
3 oz cream cheese, softened
½ cup powdered erythritol,
½ tsp peppermint extract
1-2 drops green food coloring (completely optional!)

Directions
-Whip the heavy cream with about 2 Tbsp of the powdered erythritol
-Mix softened cream cheese with the rest of the erythritol, peppermint extract and optional food coloring (I don’t like food coloring but I do use it for pictures 😉 )
-Gently fold in the whipped cream into the cream cheese blend, starting with about a quarter of the whipped cream.
-Smooth on top of brownies
-Put pan in freezer while you make the next layer

Chocolate topping layer
4 oz unsweetened chocolate
1/3 cup heavy cream
2 droppers liquid stevia

Directions
-Melt the chocolate carefully into the cream to emulsify, whisk in the stevia and pour over the peppermint layer.
-Cut with a hot sharp knife when fully chilled.
Eat, share, enjoy!

LCHF New York Style Cheese Cake

Ingredients:

  • Around 1 cup finely chopped almonds (crust)
  • 4, 8 ounce packages of cream cheese
  • 1 cup butter
  • ½ cup heavy whipping cream
  • 1 ½ cups sour cream
  • ¾ cup Xylitol
  • 1/8 cup coconut flour
  • 1/8 cup lemon juice
  • 1 teaspoon vanilla extract.
  • 6 eggs

Directions:

  1. Allow ingredients to reach room temperature. Pre-heat oven to 375 degrees.  Wrap a 12” spring form pan with aluminum foil (prevent drips while baking). Butter the inside of the pan and layer the finely chopped almonds on the bottom.
  2. Mix cream cheese with the butter until a smooth consistency. Add xylitol and coconut flour, mixing thoroughly.  Add lemon juice and vanilla extract slowly, mixing thoroughly.  Beat in eggs one at a time, making sure each is mixed thoroughly before adding the next.
  3. Pour batter into pan and place on center rack of oven. Add small container of water to oven to increase humidity and prevent cracking.  Baking takes around 60-70 mins (top of cake should level and turn a light brown).
  4. Allow cake to cool in oven w/ door cracked for around 1 hour after baking. Move to refrigerator and cool completely before attempting to serve.

Keto Cookie Swap

Wednesday December 12th 6-7pm

Christmas cookies

For anyone who is kicking the sugar habit for the holidays (or thinking about doing it after) – This is your chance to try out some amazing recipes!

Each person should bring 2 dozen keto/low-carb cookies on a plate or tray. Also bring an extra plate or container to bring your two dozen swapped cookies home (or however many of them you don’t eat while there!)

RSVP by emailing drlaura@jhbackcountryhealth.com

For the cookies/treats – Use almond flour, coconut flour, another low-carb flour, or no flour at all! Note that most gluten-free flours are full of simple carbohydrates that the body quickly breaks down and sends your blood sugar skyrocketing. Natural sweeteners are recommended such as stevia (made from a leaf), xylitol and erythritol (these are naturally occuring sugar alcohols that have much less effect on blood sugar), and monkfruit.

We’d love it if you would share your recipe as well! You can email them to me ahead of time (drlaura@jhbackcountryhealth.com) and I will create a place to access them all, or bring recipe cards to share.

Keto Coconut Brownies

 

keto brownie

Hey, alright this brownie has three layers so it takes a little longer, but is so worth it! So starting off with the base layer..

Fudgy Keto Brownies

3/4 cup butter
2oz unsweetened baking chocolate
3 eggs, room temp
1/2 cup almond flour
1/4 cup cocoa powder
1/2 cup xylitol
1/4 tsp baking powder (this is the high-altitude version)

Directions
-Melt butter and chocolate together
-Beat eggs, then pour in butter & chocolate and continue beating
-Mix together all dry ingredients (the rest) in a bowl and pour in slowly while beating
-Pour into 8″ by 8 ” pan and bake at 350 for 20 to 25 minutes, until just set. Once it has cooled, place it in the freezer while you make the next layer.

Coconut Layer

2 cups shredded unsweetened coconut
1/2 cup coconut oil melted with
2 droppers liquid Stevia

Directions
-Toast shredded coconut on a sheet pan in the oven at 350 until lightly golden
-Mix liquid stevia in with melted coconut oil
-Pour coconut in large bowl (set aside a little to sprinkle on top)
-Pour stevia/coconut oil over shredded coconut and mix well
-Press on top of brownies and flatten with a spatula
-Put pan in freezer while you make the next layer

Chocolate topping layer

6 oz unsweetened chocolate
1/3 cup coconut oil
2 droppers liquid stevia

Directions
-Melt the chocolate carefully into the coconut, whisk in the stevia and pour over the shredded coconut layer.
-Sprinkle with leftover toasted coconut
Eat, share, enjoy!

 

 

 

Low-Carb Diet and Athletic Performance – Open House

Low-Carbohydrate performance

Can you be on a low-carb or ketogenic diet and still perform at your peak level? Have you heard about the Navy SEALs switching to a ketogenic diet for enhanced mental and physical performance? We are here to provide information on this topic! And we might as well provide delicious low-carb foods for you to try!

On your way to or from the People’s Market, stop by our office and talk to Dr. Tyler and Dr. Laura, the owners and local sports chiropractors. Look at the resources (including the fascinating books above) that illuminate this subject. Hear more answers from Dr. Dan Peterson, MD. Note -We will be pre-recording questions with him, since he will be absent due to an opportunity for a five day low-carb trek in the Tetons. Let us know anything you’d like to know, I’ll be interviewing him Friday. There will be scrumptious foods to taste and door prizes including a free treatment and keto brownies!

Wednesday July 18th 5-6pm at JH Backcountry Health