Cooking on Keto!

[kwebbers]

Verdict:
I'm getting ahead of myself posting this now since I haven't actually tasted my batch yet, but they look YUMMY! So I will get back to you later tonight

later tonight** OK, so they were good, but i'll have to figure out a way to make my next batch more moist... maybe i'll try making the original recipe. But nonetheless, its a good one

For now, here is the recipe and a picture of my batch -

Notes:
Again, I cut this recipe in half to yield 12 smaller muffins to reduce caloric value so that I could have 1 or 2 for a snack. My changes are in parentheses.

Net Carbs per muffin: 2-5g (depending on ingredients)

Coconut Almond Muffins
1 cup almond butter (1/2 cup)
1 cup sliced raw almonds (1/2 cup ground - I didn't have sliced so I slightly grounded whole ones)
1 cup pure coconut milk (1/2 cup)
1 cup shredded unsweetened coconut (1/4 cup sweetened - couldn't find unsweetened)
3 eggs (1/3 cup egg whites)
1 tsp. coconut or almond extract (1/2 tsp vanilla extract - this was all I had)
Sweetener equivalent to 1/4 cup sugar (optional) - (I omitted this)
1/4 cup almond oil (or other nut oil) (1/2 T coconut oil)

Directions:
Mix all ingredients together except the oil. Take oil and put 1 tsp. in the bottom of each muffin cup (12 cups) **I just did a little drop or two - I suggest using muffin papers**
Spoon the batter in on top of the oil into the cups.
Bake at 400 for 15-20 minutes.
Makes 1 dozen muffins.

Each muffin has 7g carbs and 2g fiber - and 6g protein.
(these were the values given for the original recipe)


Macros:
109.25 calories, 9.13g F, 2.33g Fiber, 4.85g C, 3.54g P


coconutmuffins by kristen.webbers, on Flickr


coconutmuffins1 by kristen.webbers, on Flickr

[kwebbers]

I attempted this last night but couldn't seem to get the right consistency, so I tried it again this afternoon but this time decided to let it cool completely before eating. It is still in my fridge, so I will post pics once I have taken it out for my dessert this evening

**All credit for this concoction is given to PanzerMK1
"Haha I have experimented with a bunch of them but I think I may have finally perfected it."

(though there are many variations of a microwave brownie, this one is simple, delicious, and easy to fit into your macros for the day!)

Ingredients:
1 scoop of chocolate casien powder, I prefer ON casien (so do I)
1 Tbsp coconut or olive oil, I prefer coconut
1 Teaspoon of baking powder
1 packet of splenda or ideal sweetener

^Mix together in a microwave safe dish adding a few drops of water at a time until it is like a brownie batter pudding consistency (~1/2 cup) and microwave for 30-40 seconds. I like it at 30 seconds because it is still kind of gooey on the inside.

For the frosting:
2 Tbsp peanut butter
2 Tbsp cream cheese
Cinnamon to taste

^Put all this together in a bowl and microwave until it all melts together.
Stir it together and spread on top of your brownie.

Macros will differ depending on what kind of products you use but mine turns out to be:
Fat - 40g
Protein -36g
Carbs - 7g

"I always make sure this fits into my macros for the day because it is a perfect way to end the day! Feels like cheating and the cake-like texture makes me feel full."

[bodybuilder1234]

making the meatballs now. I'll post a pic of them when they are finished. I made them slight bigger than yours but came out with 10 meatballs

[kwebbers]

making the meatballs now. I'll post a pic of them when they are finished. I made them slight bigger than yours but came out with 10 meatballs

awesome! can't wait to see them!

[azziecole]

You've done it again...the fake mac & cheese is amazing! Keep the great recipes coming!

<script src='http://img861.imageshack.us/shareable/?i=photosun.jpg' type='text/javascript'></script><noscript></noscript>

[MHSETRadTech]

Your food looks amazing. At work now, can't wait to get home and try some of this stuff!

[kwebbers]

[QUOTE=azziecole;651241473]You've done it again...the fake mac & cheese is amazing! Keep the great recipes coming!

the "mac n cheese" was DEFINITELY a favorite of mine looks great!

[kwebbers]

I didn't realize that there is a time frame of when you can edit a previously made post, so I have created 'Cooking on Keto (Part II)' in order for the recipes to stay organized

However, please feel free to keep posting on this thread with comments and opinions or your own re-creation of recipes mentioned above!


Part II of 'Cooking on Keto' --> http://forum.bodybuilding.com/showth...hp?t=132982263

[kwebbers]

Your food looks amazing. At work now, can't wait to get home and try some of this stuff!

Oh, please do! And let me know how it all turns out You can find more recipes soon in my second part of this thread titled 'Cooking on Keto (Part II)' at --> http://forum.bodybuilding.com/showth...hp?t=132982263

[oats_addict]

Knocked up a loaf of the flax 'bread' and it is awesome.

I did a smaller batch;

200g Flax Seeds
55g worth of coconut oil/EVOO
3 Egg whites
2 Whole Eggs
Baking Powder
100ml water
2 Scoops Chocolate whey

Whole thing
108 P
15 Net Carbs
150 F

1850Cals

Gonna be a struggle not to sit there and eat it all, was nice and dense, but still moist in the middle. I actually couldnt stop eating the batter mix before cooking it.



Stuck some warm PB sludge on a couple of slices and had it for todays brekkie. Dam this was so good!



Thanks again for the recipe, repp'd

[kwebbers]

Made this once again, but with ON Casein and it came out just as delicious! curbed my hunger and sweet tooth Made one large crepe with just half the original recipe + 1/4 t baking powder


Ingredients:
1/4 scoop (1 T) PB cup ON Casein powder
1/4 cup liquid egg whites
1/2 T olive oil
1/4 t baking powder
1 T light cream

Tips:
top warm "crepe" with an Almond Butter/Cream Cheese ball for extra yumminess

Macros:
Calories 150, Fat 9.9 g, Fiber 0.2 g, Carbs 3.8 g, Protein 12 g


quickcrepe by kristen.webbers, on Flickr

As you may have noticed at this point, I have MyoFusion Banana Creme protein powder that I am trying to use throughout my recipes :P I have so much protein powder from before so I need to put it all to good use!
You may also begin to notice that I find MAJORITY of the recipes that I will be making from a great website found at --> http://www.camacdonald.com/lc/LowCar...ng-Recipes.htm
Therefore, I cannot take credit for any of these! I have kept the names of the recipes to their original creators idea, and I have the recipes as close to the same as possible if you are ever curious as to which is which from the website.

For a crepe-like recipe, I've found many variations but found this to be the most simple with great macros as a breakfast treat!

Verdict: Easy to make, and delicious! Mine had a great banana taste from the protein powder

Net Carbs: 4g


Retromom's Crepes
2 Eggs
1 T Oil (I used 1/2 T coconut oil)
2 T Protein Powder (~1/2 scoop Myofusion Banana Creme Protein Powder)
1 Pkg sweetener (I omitted this - not a fan of artificial sweeteners)
2 T heavy cream
Mix all together and fry
Recipe makes 2-4 crepes and can be doubled or more.


**I made two large-ish crepes from this recipe

Macros:
446 calories, 32.8g F, 2g Fiber, 6g C, 26.8g P
(includes 1 Almond Butter/Cream Cheese ball and 1 tsp Almond Butter used as cream filling)



crepe by kristen.webbers, on Flickr

[kwebbers]

Knocked up a loaf of the flax 'bread' and it is awesome.



Stuck some warm PB sludge on a couple of slices and had it for todays brekkie. Dam this was so good!



Thanks again for the recipe, repp'd

Looks delicious! And I know, its hard to resist eating the whole damn thing lol Fortunately I passed some over to my family but still have 1/4 of the loaf sitting in my fridge :P It keeps really well though so don't worry about it going to waste if you refrigerate it!

[kwebbers]

Knocked up a loaf of the flax 'bread' and it is awesome.

Stuck some warm PB sludge on a couple of slices and had it for todays brekkie. Dam this was so good!



Thanks again for the recipe, repp'd

ps. what is in you PB sludge? always lookin for something new and tasty

[KCW88]

Made some flax bread, turned out amazing. Actually had this recipe before reading this thread, but thought I'd post as appreciation. My variation used SF chocolate syrup in the batter.

[kwebbers]

wow, looks delicious! I just ordered walden farms chocolate syrup and apple butter spread I cant wait for it to come! lol

Made some flax bread, turned out amazing. Actually had this recipe before reading this thread, but thought I'd post as appreciation. My variation used SF chocolate syrup in the batter.

[kwebbers]

Your food looks amazing. At work now, can't wait to get home and try some of this stuff!

thank you! you should post pictures if you decide to make any of them

[oats_addict]

ps. what is in you PB sludge? always lookin for something new and tasty

I just use 25g Peanut Butter with about 5g Coconut oil melted down and half scoop of chocolate whey isolate and tiny amount of water as i prefer it nice and thick, like a PB/Choco spread rather than a syrup like consistency.

Edit: this is by far the best tasting meal I have had on keto, breakfast is sorted every day!

Had this again for breakfast today and will be doing the same tomorrow. Cheers for the tip to stick it in the fridge, I just have it in Tupperware at the moment.

[kwebbers]

I used the Almond Flour Crust for the base of my 'Bacon Swiss Wrap' this morning - came out super yummy Did a little variation to the original recipe though to work with what I had


baconwrap by kristen.webbers, on Flickr

Macros:
330 calories, 25.5g F, 5.8g Fiber, 7.5g C, 18.2g P


Almond Flour Pizza Crust
Original recipe:

PIZZA CRUST:
1 tbs. almond flour (ground almonds)
1 tbs. parmesean cheese (omitted cheese this time)
1 tbs. olive oil **Unless you need it to hit your macros for the day, you could prob use a little less
1 egg

*This time I added 1 T phylum (sp?) husk to get some fiber, though I don't suggest this because it just ended up making the batter too thick and I had to spread the mixture on the pan to get it to the 'pancake' size I wanted
*I also found it to come out best if you spray pan with spray butter or something similar to make sure it doesn't stick


Directions:

Mix everything together and fry it like a pancake.

THEN

top with your favorite toppings!
(Lots of variations can be done for the toppings to make it your own - be creative!)


*Once I flipped the 'crust', I placed a slice of swiss and topped with 4 slices Oscar Mayer thin bacon (microwaved). Rolled it up, and voila

almondflourcrust by kristen.webbers, on Flickr

[kwebbers]

edit: This is by far the best tasting meal i have had on keto, breakfast is sorted every day!

Had this again for breakfast today and will be doing the same tomorrow. Cheers for the tip to stick it in the fridge, i just have it in tupperware at the moment.

Glad you like it!

[JKN77]

Im goin to attempt these in the mornin, Will any oil work or should I wait till I buy some coconut oil?

As you may have noticed at this point, I have MyoFusion Banana Creme protein powder that I am trying to use throughout my recipes :P I have so much protein powder from before so I need to put it all to good use!
You may also begin to notice that I find MAJORITY of the recipes that I will be making from a great website found at --> http://www.camacdonald.com/lc/LowCar...ng-Recipes.htm
Therefore, I cannot take credit for any of these! I have kept the names of the recipes to their original creators idea, and I have the recipes as close to the same as possible if you are ever curious as to which is which from the website.

For a crepe-like recipe, I've found many variations but found this to be the most simple with great macros as a breakfast treat!

Verdict: Easy to make, and delicious! Mine had a great banana taste from the protein powder

Net Carbs: 4g


Retromom's Crepes
2 Eggs
1 T Oil (I used 1/2 T coconut oil)
2 T Protein Powder (~1/2 scoop Myofusion Banana Creme Protein Powder)
1 Pkg sweetener (I omitted this - not a fan of artificial sweeteners)
2 T heavy cream
Mix all together and fry
Recipe makes 2-4 crepes and can be doubled or more.


**I made two large-ish crepes from this recipe

Macros:
446 calories, 32.8g F, 2g Fiber, 6g C, 26.8g P
(includes 1 Almond Butter/Cream Cheese ball and 1 tsp Almond Butter used as cream filling)



crepe by kristen.webbers, on Flickr

[kwebbers]

Im goin to attempt these in the mornin, Will any oil work or should I wait till I buy some coconut oil?

I think any oil will work They are reallly yummy esp if you use a flavored protein powder

[MHSETRadTech]

The pizza helped staive my craving for a little while. Much appreciated!

[kwebbers]

The pizza helped staive my craving for a little while. Much appreciated!

Looks great! Its just a nice, simple recipe that I think is nice to keep in mind for a quick snack like that

[MHSETRadTech]

Brie stuffed chicken breast wrapped in bacon and seasoned with BBQ powder and rub.

Take a knife make a pocket in the side of the chicken breast, place cheese inside, wrap bacon tightly around to chicken to help hold the cheese in. Use toothpicks as needed.
Bake or broil in oven on 350 until chicken springs back when touched.

[JKN77]

I just caved in and made the creepes, I have the most amazing chocolate protein, so I used that and the tasted absolutely to die for, just like a damn brownie, no joke, I don't need a carb up mentally any more!!!

[kwebbers]

Brie stuffed chicken breast wrapped in bacon and seasoned with BBQ powder and rub.

Take a knife make a pocket in the side of the chicken breast, place cheese inside, wrap bacon tightly around to chicken to help hold the cheese in. Use toothpicks as needed.
Bake or broil in oven on 350 until chicken springs back when touched.

You just gave me dinner plans for tomorrow haha

[kwebbers]

I just caved in and made the creepes, I have the most amazing chocolate protein, so I used that and the tasted absolutely to die for, just like a damn brownie, no joke, I don't need a carb up mentally any more!!!

I told you they're great!

[azziecole]

Ok, I tried the coconut muffin recipe, although I altered it a little b/c I didn't have any coconut flake. Let me just say...AMAZING! These came out like fluffy cookies. Here's what I used:

1/2 cup flax seed meal
1/2 cup Krema crunchy peanut butter
1/2 cup chopped almonds
1/2 cup coconut milk
3/4 tsp baking powder
1/2 tsp vanilla extract
6 packets of splenda
just enough coconut oil to lightly grease the muffin pan (maybe 1/2 tsp at the most)

Macros per muffin (made 12): 130 calories, 10.4g fat, 4.9g carbs, 2.8g fiber, 6.3g protein

Here's what they look like...

[kwebbers]

Ok, I tried the coconut muffin recipe, although I altered it a little b/c I didn't have any coconut flake. Let me just say...AMAZING! These came out like fluffy cookies. Here's what I used:

1/2 cup flax seed meal
1/2 cup Krema crunchy peanut butter
1/2 cup chopped almonds
1/2 cup coconut milk
3/4 tsp baking powder
1/2 tsp vanilla extract
6 packets of splenda
just enough coconut oil to lightly grease the muffin pan (maybe 1/2 tsp at the most)

Macros per muffin (made 12): 130 calories, 10.4g fat, 4.9g carbs, 2.8g fiber, 6.3g protein

Here's what they look like...

oh man, yours look better than mine did! I'll have to try your version

[MHSETRadTech]

I cannot take the credit for this recipe as I found it somewhere online, but I decided to make it in a bread form instead of muffins, and it turned out amazing! For this recipe I was able to yield about 20 slices, each with only 1.5 net carbs

My verdict: Absolutely delicious! I have the entire loaf sliced up and stored in my fridge to be used as a snack or breakfast for the week


Whole loaf:
2504 calories, 170g F, 95g C (29.8g net Carbs), 66g Fiber 140.6g P

Per serving (1 slice):
125.2 calories, 8.5g F, 4.75g C (1.5 net Carbs), 3.3g Fiber, 7.03g P

Net Carbs: 1.5g /per slice

Here is the original recipe, my substitutions are in parentheses:

Zero Carb Keto Muffins
These are zero carb muffins that will keep help keep your waist tight and trim
Ingredients 

• 2 cups flax seed
 (Spectrum Ground Flaxseed - 1280cal, 80gF, 80gC, 64gFiber, 48gP)
• 5 egg whites 
(Giant brand - 150cal, 0gF, 5gC, 30gP)
• 2 whole eggs 
(180cal, 14gF, .8gC, 12.6gP)
• 5 T olive oil (can use coconut or other oil, I used Bertolli EVOO - 600cal, 70gF, 0gC, 0gP)
• 1 T baking powder
• 1 teaspoon salt
 (I omitted the salt)
• 1/2 cup water
• 3 packets Stevia
 (I omitted the Stevia - still tasted sweet w/o it!)
• 2 Scoops SCI-FIT Nutrition Protein Powder of Choice- Banana works well for a low carb banana muffin/bread flavor. (I used MyoFusion Banana Cream - 294cal, 6gF, 10gC, 2gFiber, 50gP)

Directions
:

Mix all dry ingredients then add the wet. Whisk together and bake at 350 for about 30 minutes **When I took it out at 30 min, the loaf looked done but was still a little gooey in the center so I put it back in the over for about 10 more minutes and it was perfect! For muffins, 15-30 minutes should suffice)**

Recipe Variations Attention Chocoholics: Use chocolate protein or add unsweetened cocoa powder. Feel free to add pumpkin, cinnamon, vanilla extract or even top your muffin with natural peanut or almond butter.


bananabread1 by kristen.webbers, on Flickr


bananabread by kristen.webbers, on Flickr

Just tried this recipe, pretty dang good. Def helped staive off a craving.