Keto Blue Cheese Dip

I personally love the taste of blue cheese, it goes a long way in high flavors. This Saturday while controlling my urge to eat outside , I though of creating this dip at home. I used to love market dip’s . They are so flavorful that I just end up eating whole packet of dip in one go while watching Netflix , lol Man it’s difficult to control. May be you guys can help me by giving few tips 🙂

While following a keto diet , It’s really important to stay away from processed food , so only option left with me to be healthy and fit is to make it myself. So here comes one of my favorites keto dip receipe. Hope you guy’s will like it. Also guys, do let me know your favorite dip recipe.

Blue Cheese Dip

This easy homemade blue cheese dressing is better than anything you can buy at the store. It's extra creamy and perfect for tossing with salad

• 2 tbsp Crumbled Blue Cheese
• 1 tbsp Cottage Cheese
• 2 tbsp Heavy Whipping Cream

1. In a food processor or blender, add all the ingredients until the mixture is smooth, add more whipping cream if required based on texture of your cheese. Transfer to a small bowl.

   Cover and refrigerate until serve time, or up to 3 days.

Blue Cheese Dressing
Serving Size: 1 servings
Nutrient	Value	% Goal
Calories	173.6	—
Total Carbs	1.7g	—
Net Carbs info	1.7g	7.90%
Diabetes Carbs info	1.7g	5.50%
Fiber	—	—
Starch	—	—
Sugar	1.3g	—
Added Sugar	—	—
Sugar Alcohols	—	—
Protein	5.9g	5.70%
Fat	16.1g	12.50%
Cholesterol	48.5mg	16.20%
Glycemic Load	0.5	—

If you want to know 7 things before starting keto diet, check this

Don’t be afraid to add different flavors like garlic/basil/or any other keto friendly herbs/spices which you like.

5 Reasons why Sugar/Carb is bad for you

Speaking of any occasion whether it is birthday, Christmas , marriage or any vacation, we usually feel happy eating sugar/sweets as it makes us feel happy (adrenal rush)
Not only happy moments , in sad moments as well, we console our self by having food rich in sugar.
As we all know sugar is pure carbohydrates which makes food delicious!!
I know what you are thinking, carb is most important energy source of our body, so why am I saying this! Hold on your horses..
I totally agree with the fact that it is main source of fuel for our body, but as you know excess of anything is bad!! Yes, excess Sugar/Carb is bad

• Digestion of Sugar:-

  Human body is designed in such a way that it can digest sugar in its natural occurring form like fruits, vegetables and whole grains.

  Our small intestine is not designed to digest complex sugar’s like processed food, pasta, breads ,these things are in form of carbohydrates chain, which is difficult for stomach to absorb/break down in simple terms.
  When we eat sugar, we often start feeling energetic, as there is rush of sugar in blood stream. But after that suddenly body starts feeling lethargic which is result of insulin drop

Naturally occurring sugars, as in fruits, and whole wheat, lactose, or milk sugar, come from sources that benefit your diet.
On the other hand, the sugars and syrups added during food processing and preparation, called added sugars, are viewed as an impairment to a healthy diet. Check out this video below for details.

Table sugar or sucrose consist of one molecule of fructose and one molecule of glucose. Our body cannot absorb these 2 sugar molecules, so it need a way to break this chemical link connecting two sugar’s.
Small intestine secrets an enzyme called sucrose which helps in breakdown to fructose and glucose. This indirectly helps body to utilize them and transport to liver for processing and distribute throughout the body.
Now body secretes a hormone called insulin in body which facilitates utilization of glucose into cells, where it is used for energy production.

The American Heart Association suggests having source of sugar from complex carbohydrates.
Simple sugars, honey and syrup, utilized quickly and cause rapid spikes and drops in blood sugar. Remember when you do not get your morning tea on time, you feel low energy!!
Complex carbohydrates, like grains, starchy vegetables and cereals, take longer to digest. This results in steadier blood sugar levels and sustained energy. Also, complex carbohydrates tend to provide more vitamins and minerals than sources of simple sugars.

So while you consume sugar’s in any form, excess amount of glucose is stored in form of fat . Glucose that exists beyond your body’s storage capacity is converted into fat.

• Heart

  Sugar increases the risk of stroke and heart attack, as it inflames the arteries of the heart.

• Brain

  Food high in sugar can increase risk of depression in humans by 58%.

• Skin

  Consuming too much sugar , confuses protein as they in cooperate it as part of their structure, resulting into aging skin and causing wrinkles.

• Joints

  Excess sugar promotes inflammatory cytokines (that is excreted from immune cells and certain other cell types that promotes inflammation) into your bloodstream which can accelerate arthritis.

• Kidneys

  

  Important function of kidney is to regulate and filter minerals from blood stream , excess sugar can damage this filtration.

To summarize, yes your body need carbs to sustain and work, but the amount we take and utilize goes far beyond it needs. We can control the amount of carb we take by consuming more of natural carbs sources and may be more fat as fuel. Sugar is the next cocaine. Don’t be addicted!!

Bacon and Egg Breakfast Muffins

Ah, bacon. What would we ever do without it? I don’t know about you, but as soon as the morning strikes, I start panicking on the inside. I can’t possibly be the only lady that seems to rush through the mornings before work, no matter how early I wake up. Enter these Bacon and Egg Breakfast Muffins!

Fun Fact : The First Manned Mission Around The Moon Featured Bacon

All Apollo 8 breakfasts had a key element of bacon in them. The entire crew loved it so much they said they’d even eat the space bacon back on earth.

I love making egg muffins for easy on-the-go breakfasts for busy weekday mornings. These Bacon and Egg Breakfast Muffins are my new favourite way to enjoy them. Make them with bacon, Canadian bacon or ham, and feel free to sub your favourite veggies to suit your own tastes! You’re going to love this easy breakfast idea!

I hope you love these as much as we do! Let me know in the comments below, what’s YOUR favourite easy on-the-go breakfast idea? I’d love to know!!

Egg Bacon Muffin

• 12 slices bacon
• 6 Medium Eggs
• 1 tbsp diced onions
• salt and pepper (based on taste)
• 1 tbsp cheese

1. Preheat your oven to 350 degrees F and grease a 6-cup muffin tin with baking spray, or olive oil

2. Heat a pan over high heat. Add bacon and fry until semi cooked. Remove onto a paper towel to drain the fat, then set aside.

3. Grease muffin pan , add egg,salt ,pepper ,onion and bacon strip in every tin hole

   
   
   

4. Bake for 20 mins or until brown

5. Remove from oven and add cheese , bake for another 5 mins

   
   
   

6. allow to rest for 5 mins and serve

   
   
   

Low Carb English Muffin

These are low carb lifesavers of a Keto morning. How many times you have woken up with that feeling, Oh I need a sandwich.!!!. But in few mins you realize you just started losing weight on Keto Diet and you don’t want your progress to stall again. Yes! I know that feeling. I am so happy I came up with these Quick Low Carb English Muffins, they make life, and my way of eating so much easier.  They can be made with different options for different diet restrictions. And each way I’ve tried them, they are still tasty.

Fun Fact:

Did you know that an English baker, a certain Samuel B. Thomas, started making these flat chewy things in America over 100 years ago, from his mother’s tea cake recipe. The English deny that they ever heard or saw anything like it until they were imported from America. Today you can find Thomas’ English Muffins in most English supermarkets. Imported from America

Oh That Crunch!!: Remember traditional English Muffins – how light and airy? The “nooks and crannies” in these toasted wheat based muffins were perfect with melted butter. You would have delicious little wells of butter with every taste-tempting bite. We have the perfect low-carb English Muffin substitute with texture close to the original and it toasts perfectly. You will not be able to tell the difference, really! Best of all, they are quick and easy.

Our recipe calls for only 5 ingredients. It is egg based and we like to use coconut flour. We have tried almond flour, both super fine and meal mix, but we find it is too coarse when cooked. The blend of the coconut flour, coconut oil, and baking powder produces a texture that is most like bread or a wheat-based muffin. You can add a small amount of psyllium husk powder to make your muffin fluffier and more bread like. We also find the coconut flour is more absorbent than almond.

Try the recipe below and let me you how it turned out to be. Let me know if you have your version of the same. I would love to try that as well.

Try out our other low carb recipes here.

Stay Strong , Stay Healthy !!

Keto English Muffin

• 2 Eggs
• 2 tbsp. coconut flour
• ½ tsp baking powder
• 1 pinch salt
• 3 tbsp. butter / coconut oil

1. Mix together coconut flour, baking powder and pinch of salt in a bowl.
2. Whisk egg in a bowl.
3. Mix egg with coconut flour mixture.
4. Put batter in frying pan with melted butter at medium flame(you can also add cheese if you want it crispy)
5. Serve hot.

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Per Serving:-

Nutrient	Value
Calories	520.2
Total Carbs	9.1g
Net Carbs	4.1g
Diabetes Carbs	4.1g
Fiber	5.0g
Starch	2.0g
Sugar	2.1g
Added Sugar	—
Sugar Alcohols	0.0g
Protein	14.9g
Fat	47.1g
Cholesterol	464.5mg
Glycemic Load	0.5

Top 3 Cauliflower recipes for Keto Lovers

Cauliflower is pretty trendy and there’s plenty you can cook with it. The best part is that cauliflower has less than 30 calories per cup and very low in  carb. It is one of the best keto friendly food choice with enormous amount of health benefits . so today , i bring to you the Top 3 Cauliflower recipes that every Keto Lovers craves for . And yes , Keto Fans of all ages have personally approved these recipes.

Apart for being a super tasty and low carb meal, cauliflower should be considered as a regular veggie in your daily meal as it has immense amount of beneficial character as well

• Beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol are among cauliflower’s key antioxidant phytonutrients.
• It has Vit C, manganese .Consuming it once in a week can help you by decreasing risk associated with colorectal cancer .

Tips for Cooking Cauliflower

• The most commonly eaten part of plant is Cauliflower florets. However, the stem and leaves are edible too and are especially good for adding to soup stocks. Trim any brown coloration that may exist on the edges.
• Cauliflower contains phytonutrients that release odorous sulfur compounds, especially when heated. These odors become stronger with increased cooking time. If you want to minimize odor, retain the vegetable’s crisp texture, and in some cases reduce nutrient loss, cook the cauliflower for only a short time.

Keto journey is all about experimenting with low carb foods. It is all about trying out different recipes that fit well in your macro. Here are top 3 Cauliflower recipes that are tried and tested by Keto lovers and keto approved. Enjoy !!!

1. Cauliflower Pizza: Keto friendly, low carb guilt free pizza

2. Cauliflower Rice : Yummy low carb Rice

3. Cauliflower Dessert : Chocolate Pudding

Low Carb /Keto Coffee Ice Cream

This Low Carb /Keto Coffee Ice Cream is ridiculously creamy and fragrant. Plus, it won’t freeze rock solid, like your usual homemade low carb ice cream! Moreover, this is Guilt free which will help your macros under control .

I used to love chocolate , vanilla , coffee ice cream since childhood. Any moment I felt like celebrating , ice-cream was one of my favorite go to. An year back when I decided to switch to low carb/Keto diet for keeping healthy lifestyle , I started missing all the desserts which I used to enjoy a lot!!!

So I came up with this recipe which helped me in maintaining state of ketosis. If you are wondering what is KETO diet , you check here. It was a long journey to adjust in this new way of lifestyle change, I have created a blog for that also, it describes how you can start a keto diet as a beginner . Many people have few misconceptions about themselves that they cannot loose weight irrespective of anything because they have Obesity as a genetic factor in their family. So just to clarify your doubt this is not true, you can check complete details here .

Long Sweet History :

• According to IDFA, Ice cream’s origins reach back as far as the second century B.C., although no specific date of origin nor inventor has been indisputably credited with its discovery.
• Alexander the Great enjoyed snow and ice flavored with honey and nectar.
• Biblical references also show that King Solomon was fond of iced drinks during harvesting.
• During the Roman Empire, Nero Claudius Caesar (A.D. 54-86) frequently sent runners into the mountains for snow, which was then flavored with fruits and juices.

With time, ice cream evolved and eventually it’s ingredients. It has changed in such a rapid way that today most of the ice-creams are made with processed food like condensed milk / sugar /artificial flavours which has drastically impacted today’s health. And the fun fact is that most of the people are not aware of such changes in their day to day life .

BUT with few Keto friendly ingredients we can actually make a delicious healthy ice cream , with no preservatives!!!! So here is my take on the classic.

Expresso Coffee Ice Cream Shots

Healthy Keto Dessert with ultimate expresso flavours!!!!!!!!

• 1/2 cup heavy whipping cream (35 % fat)
• 1 tsp Vanilla extract
• Stevia/Sugar free (based on taste)
• 1/4 cup hot water
• 1 tbsp expresso/ instant coffee

1. Mix cream,vanilla extract in a bowl and whisk it properly for 1 min.
2. Take hot water in cup and add coffee , stevia and mix them thoroughly.

3. Now add coffee in cream mixture slowly while whisking cream until mixed properly , once you will seeing peaks in the mixture then stop.

4. Put the mixture in freezer for 30 mins.
5. Take out the mixture and scrap the boundary of bowl to mix it thoroughly to ensure it does not form ice crustal. Again put it back in freezer.
6. Repeat process for at least 3 to 4 times until, you get creamy mixture which you like for your ice cream .

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LowCarb/Keto Cheesecake Cupcakes

A gluten-free, LowCarb/Keto Cheesecake Cupcakes recipe that’s EASY to make in less than 20 minutes. This sugar-free cheesecake tastes just like the real thing – delicious! These low-carb miniature cheesecake cupcakes feature an almond meal crust which makes it a good low-carb and Keto-friendly dessert.

First few days in keto can be challenging since you crave your favorite desserts. So its important that your start right. check out the steps here.

Baking a cheesecake is a very delicate process, but it doesn’t have to be! Making a batch of mini cheesecakes is a lot quicker and a lot simpler! This mini cheesecakes recipe is very keto friendly- the cream cheese is high in fat, while the erythritol and almond meal are low in carbs. You could fool anyone with these keto treats, they taste like the real thing- fluffy and refreshing. The almond flour crust is perfectly buttery and crumbly, while the filling is smooth, creamy, and dense all at once.

I challenge you to try serving it to some friends that don’t care about any of those things. I’ll bet they won’t be able to tell the difference! Yes, this low carb cheesecake is just as rich as its sugar- and gluten-filled counterparts

Let’s just start the holiday season off with a bang! Let’s get right into a treat ….why not?

Keto Cheesecake Cupcakes

• 2 tbsp almond meal flour
• 1 tbsp clarified butter
• 2 tbsp cream cheese
• 2 eggs
• 1 tsp stevia/sugar free (based on taste)
• 1 tsp vanilla extract

1. Preheat oven at 350 degree F . Line 6 muffin cups with butter paper

2. Microwave butter for 15 sec.

3. Mix almond flour with butter until mixture is smooth.

4. spoon this mixture into bottoms of muffin cup and press into flat crust

5. Beat cheese cream, vanilla extract and sugar free together until smooth .

6. spoon over muffin cup above almond flour and buttter crust

7. Bake it in oven for around 18 mins

8. Let it cool at room temperature then refrigerate overnight.

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Per serving:-

Nutrient	Value
Calories	705.5
Total Carbs	131.8g
Net Carbs	126.3g
Diabetes Carbs	127.8g
Fiber	2.5g
Starch	121.4g
Sugar	3.3g
Added Sugar	—
Sugar Alcohols	3.0g
Protein	17.8g
Fat	41.2g
Cholesterol	435.1mg
Glycemic Load	128.5

Low Carb Easy Egg Spread

In quest for mindful and healthy eating ,I usually struggle for breakfast, as I don’t have too much time for extensive cooking!! My life’s biggest puzzle was solved when I understood how eggs could improve over all struggles of budget, health ,fitness and time. With extensive source of healthy fats and protein, presenting butter rich cheesy Low Carb Easy Egg Spread !!

I enjoy eating egg sandwich. When I was in elementary school, I remember having this  for recess (snack) and this is also the most common snack that adults make during long distance trips or family picnics. Egg sandwich has been a part of my life and this simple Egg Sandwich spread recipe is one of my versions.

Apart from egg white which has great protein value,  Egg Yolk has great many things and here is a short list some of the great things that’s it can do for you:

• yolk proteins
  • these have antibacterial, antihypertensive, immunomodulating, antiadhesive (=interferes with a key step of inflammation), antitumor and antiviral activities
• immunoglobulins
  • Immunoglobolin Y from egg yolk have antibacterial and antiviral activity.
  • can reduce the incidence of dental caries
  • acts as an anti-inflammatory agent, and serves as a carrier for anti-cancer drugs

Eggs happen to be the worst nightmare for many chefs, mainly because they can overcook so quickly.
Eggs are a staple breakfast for many people on the keto diet. So I figured I’d add this in here to really let you take it to the next level. The key to great eggs is to never overcook, and always add more richness to them. This one will be sure to please anyone you serve them up to, keto dieters or not.

So here is my super easy and quick recipe along with healthy nutrients! and of course you would need Keto bread to complete this great sandwich. check out the recipe here.

Egg easy spread

Healthy and yummy keto spread is what one dreams of!!!

• 1 tbsp unsalted butter
• 1 pinch Salt (based on taste)
• 1 pinch Pepper (based on taste)
• 2 boiled egg
• 1 tbsp Cottage cheese

1. Cut soft boiled eggs in 4 parts

2. Place eggs in blender along with butter , salt , cheese and pepper

3. Blend the mixture until smooth paste is formed.

4. Your yummy spread is ready , use it in any form in breakfast or with salad!!!

Photo courtesy aweebitofcooking.co.uk

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Low Carb Tortillas / Chapati

Mexican/Indian food are one of the most loved and tasty food in this whole world, personally I am a big fan of both of them. This week I did some experiments as my urge to try street style food was not on halt. So I tried my version of Low Carb Tortillas / Chapati while maintaining Keto macros. I know there are tons of recipes on insta but most failed to impress me. And what’s life without some innovations, right ?

I know many people start Keto diet but fall of the wagon in between since they feel they have to sacrifice a lot for their favourite food, so my friend this recipe is for you, check other recipes here .

Regular wheat / corn flour contains too much carbohydrates , which kicks you out of Ketosis. Even single bite can do the damage. If you want to get back into Ketosis fast , you can do IF, check here for details.

The Benefits of Almond Flour

Almond flour is one of the best alternative for Keto diet which helps you in maintaining macro’s . 2 tbsp. of flour has 3 gm of Carbs which is amazing !!! If you want to check more details about nuts nutrient contents, see here .

Note:- Coconut flour is one of the alternative but is difficult to bind , so you can use physillium husk with that. Check more Keto flours here

why should we use Almond flour:

1. High in riboflavin, manganese and copper, helps in improving energy level.
2. Helps maintaining healthy weight .
3. According to the study’s published,almond flour consumption can decrease the risk of colon cancer and almonds’ high healthy fat content is related to its anticancer ability.

So here is my version of Keto/ Low Car Tortilla. Give it a try and let me know if it isn’t amazing!!

Keto Tortillas / Keto Chapati

• 2 tbsp philadelphia Cheesecake
• 2 tbsp butter
• 2 tbsp almond flour
• pinch of salt
• 2 tbsp Coconut Flour
• 1 tbsp Physilium Husk
• other spices (as needed)

1. Microwave butter and cheese in microwave, until it smoothes (30 sec) , make sure you cover it as it may spill inside microwave

2. Add salt(spices) and almond flour. Mix

3. Now add Coconut flour and husk and mix

4. Knead it with hands, make small balls

5. Take plastic sheet/ butter paper, use any rolling pin to flatten it in shape of taco.

6. Carefully put it on hot pan on medium heat

7. Cook both side for 2 mins, 

8. Enjoy with Cucumber pickle!!!!

Brussels Sprouts With Bacon

Everything tastes better with bacon and our roasted Brussels sprouts are no exception. The oven-roasting process caramelizes and crisps the leaves, turning even hardcore carnivores into veggie lovers. When I made my first Brussels Sprouts with Bacon, my family was instantly hooked onto it and I wanted to share the love with my keto family.

Brussels sprouts and bacon are, in my humble opinion, one of the best food pairings of the modern era. Good-bye soggy, bitter, unwelcome side-dish of my childhood — oven-roasted brussels sprouts are perfectly crispy, tender, and delicious. The bacon just adds a whole new level of crispy, savory delight.

And when this pair come together as an oven-roasted hash topped with fried eggs? Hello, breakfast heaven!

Brussels sprouts are not exactly low in carbs.

• A single serving of 85 grams clocks in at 5 net carbs (8 grams of carbs minus 3 grams of fiber).
• This doesn’t mean that they’re off the Keto menu, though! When paired with carb-free foods like bacon and eggs, they can make for a perfect Keto meal.

Long live brussels sprouts and bacon!

The best part about this breakfast (besides the part where it includes brussels sprouts and bacon and eggs) is that it only takes minutes to prepare. And while your hash roasts, you can clean up the kitchen, cook up your eggs, and be ready to go!

(anyone else love having the kitchen cleaned before they eat the meal, or is that just me?)

And before we begin , remember you are master of your bacon and brussels, so feel free to throw in your favorite garlic, ginger and other spices. I an more of a traditional gal to I stick to what my mom taught. So here you go!!! enjoy..

Roasted Brussel Sprouts with Bacon

• 2 lb Whole Brussels Sprouts
• 4 Slices thick cut bacon (Replace it with 1 tbsp clarrified butter in case donot want bacon)
• 2 tbsp Vinegar
• 1 tsp Salt (based on taste)
• 1/2 tsp pepper (based on taste)

1. Cut bacon in large pieces.

2. Saute the bacon until slightly crispy,reserve fat

3. Wash Brussels sprouts, cut them into half legthwise

4. Toss the brussels sprouts in bacon fat and roast at 205 degree C (400 degree F) until tender.( 20 to 25 minutes)

5. Mix vinegar in a bowl with cooked brussels sprouts.

6. Add Salt and pepper based on taste.