Keto Grasshopper Bars

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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 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!

 

 

 

Lesser Known Benefits of Low Carb Diets

Well, we have a nutrition speaker coming to our office next week; I figure I had better make sure I am read up on the subject. Dr. Dan Peterson, MD, MPH will be speaking on, “Reducing Inflammation & Pain by Eating Less Carbohydrates.” So, it’s true, I am already on board with a low-carb diet. I avoid sugar (almost all of the time) and simple carbohydrates such as bread, pasta, potatoes, rice and so on, since your body breaks those down into sugar ever so quickly. I’ve been doing this long enough that I am used to it, and now I feel crappy when I do eat these things. Turns out that’s great because it is an immediate reminder that sugar-loaded brownies and ice cream don’t do my body any good. If you want a long nerdy video on how sugar is a toxin, watch “Sugar: The Bitter Truth” by Robert H. Lustig, MD. We watched this for school, and I’ll confess I loved it. It’s perhaps a little boring for most. But it explains on a molecular level how sugar (and alcohol) break down in your body.

Anyhow, we have all heard of low carb diets for weight loss, the Atkins diet of old perhaps being the most memorable. Low-carb diets aren’t just for weight loss. The research is adding up, and there are many other health benefits. The scientific review “Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets” lists them out, along with the level of evidence they have supporting them. It’s a 2013 article, so I’m guessing more evidence is mounting as the low-carb diets grow in popularity and acceptance.

There is strong evidence of the therapeutic role of ketogenic diets for
• Weight loss
• Cardiovascular Disease
• Type II Diabetes
• Epilepsy

There is emerging evidence of the therapeutic role of ketogenic diets for
• Brain Trauma
• Cancer
• Parkinson’s Disease
• Alzheimer’s
• Amyotrophic Lateral Sclerosis
• Polycystic Ovary Syndrome
• Acne
• Neurological Disease

I also like the review because it addresses the potential risks of a ketogenic diet. These tend to be exaggerated. Yes, eating too much protein can be hard on your kidneys and could be an issue if you have kidney damage. Most ketogenic dieters don’t overeat protein, instead they eat more calories from fat. In addition, the review differentiates ketosis from ketoacidosis. If you are on a ketogenic diet, your blood pH is 7.4, the same as on a normal diet. Diabetic ketoacidosis has pH levels of less than 7.3, and this is a pathological not physiological condition.

Check out that review and look at https://www.cookinginspiredbylove.com/what-is-ketosis/ Kelly Peterson explains things in every day terms. She also writes an amazing cooking blog (I can vouch for the deliciousness of her meals) and has a Keto cookbook coming out soon.

~Dr. Laura

* I’d better put this on here- DISCLAIMER – Before starting any diet, you should speak to your doctor. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider who sees you in person.