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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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 & Keto EggNog Coffee

To kick off the holiday cheer I’ve got one of our favorites: a ridiculously creamy and velvety sugar-free Low Carb & Keto EggNog Coffee . This holiday season, I say let’s skip the store-bought cartons and additive-laden jugs. Have our eggnog the old-fashioned way: with real eggs. This stuff is incredible, and it couldn’t be easier to make. And if you’re anything like me, its taste will be enough to swoon you back to Christmas past. And definitely not in an Ebenezer Scrooge sort of way!

Eggnog is thought to be around since the late 1600s. And whether you enjoy it warm or chilled, spiked or virgin, creamy or frothy, this keto recipe will cover all your bases.

Keto diet is something which requires a lot of fat intake for energy production instead of carbohydrates. Check details here. So I created my own versions of lowcarb & keto eggnog coffee to enjoy my Keto Journey, even in holidays.

Why Low Carb & Keto EggNog Coffee??

• Immensely regulated my hormones to next level.
• no panicking, no menstrual cramps, no mood swings and no late night sad over eating.

I can tell you that it was never a smooth journey. Having people around who loves sugar cookie, late night parties , sweets as in their words, it is sense of lovingness in life which comes from food. I have seen  health issues like low BP, fatigue ,no energy  and feeling of emptiness throughout my past years. Even though my weight was ok based on my BMI , but I never felt awesome, even in holidays. I loved being at home lonely and not feeling like talking to anyone and watching sad movies.

BUT today, I am the happiest person, who enjoys every moment of life, and take decisions stress free with no more mood swings.

Initial phase was the worst one because when I started there was not much information out there about keto cramps, you can check details here
Also I figure out that before starting keto, these are really important points that everyone should know.

It’s true that even today I get sugar craving which i satisfy by having keto desserts.

I love having Starbucks coffee but I have realized that its expensive so I created my own version of Keto EggNog coffee.

I hope you guys enjoy my version guilt free this winter with your loved one.

Let me know if you guys have any questions, or would like to share your version of coffee.

Egg Nog Coffee

• 2 tsp Coffee (based on taste you can change the amount)
• 1 Egg
• 1 Walnut (based on taste you can change dry fruit)
• 1 tbsp melted butter (You can replace it with avacado oil/clarrified butter)
• 1 cup water (Cold)
• pinch Nutmeg

1. Microwave butter for 30 sec , if you want to melt it and let it rest for 1 min .

   Mix all ingredients in mixer grinder

2. Serve with cub of ice.

3. Enjoy

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.

Why are you not loosing weight???

Are you dieting and not losing weight? You are following a fitness routine and often choose healthier foods, but you still don’t see your weight coming off the way you hoped. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see results when you step on the scale. Sound familiar? 

Everyone loves emotional eating, when you miss someone, or when you are angry, or when any tragedy strikes  and most of the times it is hormones which let you feel sad for no reason, and you end up having cookies/chips while watching a movie.

It can actually contribute to overweight which comes with unhealthy fats in the body.

Why women are most impacted??

People consider food as a distraction like anesthesia to soothe feeling of loneliness, boredom . Acc to research emotional eating impacts more to women than man. Doctor’s suggest that it is really important to understand how you are feeling and what is the main cause of that problem. People often stay ignorant because they don’t know how to cope up in such situations.

It is often recommended to write down your problems on a piece of paper , looking for the reason and how you can solve them in spite of feeding your inner voice with unhealthy food choices.

It is often seen , your choice of comfort food reflects your childhood. One think we can ask our self is that “What we used to eat as comfort food when we were growing up?”Food like ice cream, candies are full of carbohydrates which elevates feel good brain chemicals called serotonin, temporarily boosting sense of self esteem especially during second half of menstrual cycle, after ovulation. At that time, progesterone levels are high, causing drop in blood sugar and increased food cravings.

Whenever you feel like having unwanted cravings, like before meeting or after meeting, before any business deal, angry argument with spouse .Keeping a mood food journal can immensely help understanding food craving, where you can ask questions like

1. Am I physically hungry or emotionally.

2. What am I feeling ?

3. What am I eating and how much?

Even if you do not stop eating immediately, you will simply develop this habit of putting a pause and identifying your true needs.

Look for HINTs:-

Once you do that, after 1 week review your mood journal, and see which things triggers you the most? Look for the PATTERNS , may be particular feelings or certain time of the day?

Dealing with your trigger points:-

Now is the best time to look for what is causing you food cravings, or problems. Look for best ways how you can feed your unwanted urges.

1. In case of situation when you got angry try to comfort yourself, by relaxing , may be 5 mins meditation, go for a small 5 mins walk, deep breathing exercises.
2. Think about it from solution point of view, not like how can someone do this/hat with me or why it happens with myself always?
3. Ask yourself “What can I do right now”? Try calling a friend or any one with whom you can discuss the problem. This step is really important because when you try to sort out what you really need, you understand your self worth and also prepare yourself for solving problems.
4. Write down solution for your problem, may be it is with your kids ,spouse , mother in law, boyfriend, boss. Think it loud what is best possible way to mitigate it!!! Even if that thing is not possible at that time , do it next day, or whenever you feel is the best time.
5. Adding a healthy snack, in between meals can lower your craving.
6. Drinking lot of water minimum of eight 8-ounce of water. As we all know dehydration can cause head aches and fatigue.
7. Reduce your sugar intake, as having sugar increase your blood sugar levels initially making you feed good and suddenly dropping, causing weakness and fatigue.
8. Go easy on cocktails , try to have low carb drinks.
9. Always plan ahead, make meal preparations this thing really helps you avoiding unhealthy choices.

Summary:

People often take care of their loved ones but forget to take care of themselves. We usually try to avoid conflicts and keep them to themselves and sweep them under the rug rather than sharing it someone they can trust. Remember , life is like a train journey that needs love and support of engines and other bogies for the journey to be smooth and on track. So get back to loving and taking care of your self, a healthy and better life awaits your. Go rock!!!

Creamy Spinach Curry

If any vegetable deserved the title of superfood, this would definitely be Spinach. Having lived in India for some time, I still think Creamy Spinach Curry is up there among the tastiest of all Indian dishes.

But Why Spinach?

• When you combine the recommended daily intake of electrolytes you must supplement on a keto diet, you end up with 7300 mg sodium, 5700 mg potassium and 700 mg magnesium
• It is generally recommended to take a potassium salt and a magnesium supplement To meet these requirements. However, with proper vegetable intake, this is completely unnecessary! And I’m not talking about a ludicrous amount of vegetables either; A bag of spinach per day would basically have you covered.

Keto Fact: 100g of spinach has

• One of the lowest carb counts at 1.4
• Ridiculously high in potassium (558mg)
• Magnesium (79mg)

Time and again when we share Indian food with family and friends their favorite is usually “the spinach one.” You may have heard of it as palak paneer (when served with Indian cheese) or spinach saag – but whatever the name, it’s delicious!

It’s wonderfully rich and creamy but very mild as far as curries go. My version may not be perfectly authentic, but it’s tasty. So here you go.

Cury is western-style sauce flavored with curry powder which has immense health benefits like:- Reducing inflammation, Combating Alzheimer’s disease,Boosting your bones,Aiding digestion,Looking after your heart,Battling bacteria.

• 2 tbsp clarified butter
• 1 shallot/onion (minced)
• 1 small tomato
• 2 small green chilies
• 3 cloves garlic (minced)
• 1/2 cup sour cream
• 1/2 cup water
• 1/2 tsp turmeric powder
• 1 tsp spoon amla/gooseberry powder
• 1/2 cup shredded cheese
• 1/4 cup freshly grated Parmesan

1. Melt butter in a large skillet over medium heat. Add mustard, green chillies.
2. Add shallot, garlic. Cook, stirring frequently, until shallots have become translucent, about 2-3 minutes.
3. Now add tomato, wait until it gets soft.
4. Then add salt, turmeric.
5. Add spinach and put the lid on until spinach is cooked.
6. Low the flame, put 2 table spoon of heavy cream and water. Cook, whisking constantly, until the sauce has begun to thicken, about 5 minutes.
7. Stir in cheeses until melted, about 1-2 minutes; season with salt and pepper, to taste.
8. Stir in spinach until well combined, about 1 minute, now add amla powder and close the burner.
9. Serve immediately.

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Per Serving:-

Nutrient	Value
Calories	1155.7
Total Carbs	46.7g
Net Carbs	40.7g
Diabetes Carbs	40.9g
Fiber	5.5g
Starch	2.3g
Sugar	18.4g
Added Sugar	—
Sugar Alcohols	0.5g
Protein	40.6g
Fat	92.8g
Cholesterol	266.4mg
Glycemic Load	16.3

Spice substitution: If you don’t have coriander (probably the least common of the lot), simply replace the coriander and turmeric with curry powder. Curry powder is a nice substitute since it is typically made of mostly coriander and turmeric with a few other spices.

This dish is mostly spinach! Perfect for getting in iron, magnesium, and folate. A helping of this will also give you lots of vitamins K, A, E, B6, B2, and C. But you already know spinach is amazing, right? So, don’t wait try this amazing creamy spinach curry today.

Check out more amazing recipes here.

Peanut Butter Cookie

There is nothing that a Peanut Butter and a spoon can’t fix !!!

But Is it KETO friendly?

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Peanut butter is quiet good for boosting metabolism and help you maintain a healthy weight !!Just a handful of peanuts per day provide enough levels of phenolic antioxidants, minerals, vitamins, and protein.
1 tablespoon is sufficient to fit keto macros(4 grams of net carbs) making it a keto friendly food if eaten in moderation.

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Did you know..by law, any product labeled “peanut butter” in the United States must be at least 90 percent peanuts but we still end up with much worst. So the best way out is to make your own batch.

 

Here our solution to your sweet cravings , snack attacks and love for peanut butter.

Peanut Butter Cookies

Macros : 268 calories, 22g. fat, 8 g Net Carbs, 12 g Protein

• 1 cup roasted peanut
• 1 tbsp sweetener (based on taste you can increase)
• 1 pinch salt
• 1/2 cup almond flour
• 1 egg
• 1 tsp baking powder
• 1/4 cup cocoa powder
• 1 tbsp unsalted butter

1. Grind peanuts in food processor finely

2. While grinding add almond flour,cocoa powder,salt,sweetener

3. Now add melted butter , egg

4. Once all ingredients are mixed add baking powder(as baking powder helps to rise the dough under heat) and again blend everything together in food processor

5. Preheat oven on 350 degree F

6. Divide cookie daugh into equal size 6 cookie balls and press little bit in between.

7. Bake for 10 mins, after this let it cool for 10 mins

8. Now serve with a scoop of heavy whipping cream or just directly into your mouth.

Macros  : 268 calories, 22g. fat, 8 g Net Carbs, 12 g Protein

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