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Month: November 2018

Keto Pumpkin Bars with Cream Cheese Frosting

Thanksgiving is quickly approaching and you can’t forget about the star of the food – the PUMPKIN! So why not make some super moist, delicious, can’t-even-tell-they’re-Keto pumpkin bars with cream cheese frosting!?

Just because you may be adapting to the Keto lifestyle, doesn’t mean you have to give up all your favorite things. You just have to make some adjustments.

For this recipe, you need a couple Mixing Bowls. In one, mix all the dry ingredients. In the other, mix the oil, eggs, pumpkin, and water.

Once mixed, pour into an 11 x 7 in pan. Bake in a preheated oven (350 degrees) for approx 35 minutes, or until toothpick inserted comes out clean.

Let it cool, then make the frosting.

Whip the cream cheese. Add in the vanilla, sweetener, and lemon peel. Spread on cooled bars.

At only 3 net carbs per serving, it’s a dessert that is good ANY time of the year, but just in time for Thanksgiving!

PRINTABLE RECIPE

Keto Pumpkin Bars with Cream Cheese Frosting

1 c Almond Flour
3/4 c Lakanto Monkfruit, Granulated
1 tsp cinnamon
1 tsp baking powder
1/2 tsp salt
1/2 tsp ground cloves
3 beaten eggs
15 oz can pumpkin puree
1/4 c melted Coconut Oil
2 tbsp water

8 oz cream cheese, softened
1 tsp vanilla
1 tsp heavy whipping cream
1/4 cup powdered sweetener
pinch of dried lemon peel

Preheat oven to 350 degrees. Mix flour, sweetener, cinnamon, baking powder, salt, and cloves.

In a separate Mixing Bowl, mix the eggs, pumpkin, oil, and water. Dump dry ingredients in and mix well.

Pour into prepared 11 x 7 in pan. Bake for 35 minutes or until toothpick inserted comes out clean. Cool

In a separate Mixing Bowl, whip the cream cheese. Add in the rest of the ingredients and mix well. Spread over cooled bars. Cut and enjoy! Keep refrigerated.

Enjoy!

Pumpkin Bar Nutrition.jpg

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!

Keto Hamburger Soup

Soup has become one of my favorite foods, especially with the weather turning cold. There is nothing better than a hot bowl of soup to warm you from the inside. Keto soups are some of the best soups I’ve ever had and probably the only time I’ve felt FULL after eating a bowl. This soup is definitely one of the easiest and is only 6 ingredients (7 if you count the oil to cook the peppers and onions in).

Start by heating a pot over medium high heat on the stove. Add in the oil (I used extra virgin olive oil) – about 1-2 tbsp and add in the onion and green pepper. Saute until soft, about 4-5 minutes.

Cooking onion and pepper

Add in the hamburger.

Cooking burger

Continue frying until hamburger is done and no longer pink. Drain fat if desired. I don’t! Then add in the can of rotel and box of beef broth.

Adding broth and rotel

Stir until it’s all incorporated, then add the cream cheese. Continue to stir until it’s melted.

Once the cream cheese is melted, it’s ready to serve!

PRINTABLE RECIPE

Keto Hamburger Soup

1 lb hamburger
1 can Rotel
8 oz package cream cheese
1 box (4 cups) beef broth
1 small onion, diced
1 green pepper, diced

Heat 1-2 tbsp olive oil in a large pot over medium high heat. Saute onion and pepper until soft, about 4-5 minutes. Add in hamburger and cook until no longer pink. You can drain the fat, but I leave it in. The fat is good for keto! Put in can of rotel and beef broth and stir. Cut cream cheese into chunks and add into soup. Stir until cream cheese is melted and incorporated into soup. Serve and enjoy! Makes 8 servings.

Nutrition Hamburger Soup

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!

Keto Snack – Roasted Pumpkin Seeds

Fall is the perfect time of year to make your very own roasted pumpkin seeds. Pumpkins are very abundant this time of the year and it’s perfect to carve pumpkins with the kids and save the seeds and roast them for a great low carb snack!

There isn’t really a ‘recipe’ for these and there are so many variations on how to make them, but here’s what I did.

Start by removing as much of the guts from the seeds as you can. Place the seeds in a colander and rinse. Place water in a large saucepan, filling it about 1/2 to 2/3 full. Salt the water with about 1 tsp salt. Boil the seeds for 20 minutes then drain.

Lay out on a cookie tray to dry overnight.

drying seeds

Once dry, you can pick off any bits of guts that remain. Then melt 2-3 tbsp of butter in a bowl, add in seeds, and toss to coat. Once coated, spread back out on a cookie tray, salt, and bake at 300 for approx 30-35 min.

You can season really however you want. I put a little salt and pepper on mine, but you can mix it up and use any seasoning you like! They are a perfectly nutty treat and just over 2 net carbs per ounce!

Screen Shot 2018-11-01 at 4.40.00 PM

*Disclaimer: I am NOT a certified nutritionist and your nutritional information may vary depending on exact ingredients you use. I highly recommend you calculate your own and just use this as a guideline. The links for products are affiliate links so I may earn a very small commission if you purchase through them – but it doesn’t cost you anything additional!