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Say Goodbye to Hunger Pangs and Hello to Weight Loss: The Keto Diet

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Simple Keto Meal Plan

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Best Way to Lose Weight | Combining Keto and HIIT

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Ketochen's Favorite Bread is Psyllium Husk Keto Bread

At least once a week, I make bread and ice cream almost simultaneously because each of them uses different parts of an egg. The bread uses egg whites and the yolks go to the ice cream.

The original recipe for keto bread was featured in Diet Doctor, developed by respected food blogger, nutritionist, and keto coach Maria Emmerich.

The only modification I made from the recipe is (1) I added a tablespoon of yeast for flavor and for that yeasty smell during and after baking the bread, and (2) I used whole psyllium husk rather than grind it. I also usually triple the recipe because it is the average that we can consume within a week.

Per bun, the estimated macros is 13g-7g-2g.

Keto Bread

Ingredients

3 ¾ cups almond flour (I buy from Costco in person, but here is a link online from Amazon)

https://www.amazon.com/Kirkland-Signature-Blanched-California-Superfine/dp/B079DM61Z8/?tag=ketochen-20

1 cup whole psyllium husk https://www.amazon.com/Yerba-Prima-Psyllium-Whole-12-Ounce/dp/B00013YYKS/?tag=ketochen-20

2 tbsp baking powder (I buy HEB brand in person, but here is a link to Amazon)

https://www.amazon.com/Rumford-NON-GMO-Vegetarian-Resealable-Measure/dp/B077TWL6T1/?tag=ketochen-20

2 tsp sea salt (I use HEB brand)

https://www.amazon.com/365-Everyday-Value-Salt-Ounce/dp/B074MHLXBT/?tag=ketochen-20

2 tbsp apple cider vinegar

https://www.amazon.com/Heinz-Vinegar-Apple-Cider-32/dp/B07GS6ZXR5/?tag=ketochen-20

3 cups hot water

9 egg whites

1 tbsp yeast

2 tbsp sesame seeds (optional, but recommended)

Instructions

Preheat the oven to 350F. Boil water or heat in microwave for 1 minute

Mix the dry ingredients in a large bowl.

Add the hot water and vinegar while beating with mixer.

Add the egg whites and mix until combined.

Add the yeast and mix until combined (about 20 seconds)

Moisten hands. Scoop around ½ cup of dough and smooth it by transferring between hands like a ping pong for about 6 times. Place on a greased (or lined) baking sheet.

Repeat 17 times more or until all of the dough has been used up. I like to make different sizes when I do it - 12 dinner rolls measured with ½ cup and 4 bigger burger buns measured with ¾ cup or whatever is left after I’ve finished the dinner rolls.

Smooth out the top as much as you want with moist fingers - this will give you a nice shaped buns.

Sprinkle top with sesame seeds

Bake on lower rack in the oven for 50-60 minutes. I always use Convection and just take 50 minutes.

References:

Diet Doctor

https://www.dietdoctor.com/recipes/the-keto-bread

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Carnivore bread with yogurt.

8 eggs

1/2 cup of greek yogurt

1 tsp baking powder

Pinch of salt

Preheat oven to 450F (use convect if available)

Separate egg yolks from egg whites.

Beat egg whites with baking powder until soft peaks form.

Mix the yolks, yogurt and salt in a separate bowl until smooth.

Fold in the egg yolk mixture to the egg whites.

Use 1/2 cup to measure the batter onto the baking mat or muffin tins. Use 1/4 for smaller serving size.

Bake for 10-12 mins.

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Low Carb Coconut Flour Pan Bread | An Alternative to Cornbread

A perfect side to your savory dishes! Perfect for ketogenic, diabetic, low carb.

Ingredients:

2/3cup + 3tbsp coconut flour ½ cup sweetener 2 tsp baking powder ½ tsp sea salt 6 tbsp butter (melted) ½ cup heavy cream* 4 large eggs

Instructions:

1. Mix dry ingredients 2. Add in melted butter, heavy cream and eggs 3. Transfer mixture and spread out to a buttered 10inch cast iron pan 4. Bake at 400F for 35 minutes.

TROUBLESHOOTING

* Add up to 1 cup if the mixture turns out to be too dry

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Low Carb Deep Dish Alfredo Pizza

Enjoy this low carb deep dish alfredo pizza.For ketogenic diet, diabetics, sugar free.

Pizza Crust

Dry Ingredients 1.5 cups coconut flour 5tbsp psyllium husk 2tsp baking powder 3/4tsp xantham gum 1tsp salt

Wet Ingredients 500mL hot water 100g coconut oil 2tbsp apple cider vinegar 4 eggs

1. Mix all dry ingredients 2. Add wet ingredients one at a time 3. Mix until dough forms 4. Cover and rest for 30 minutes 5. Prepare toppings and alfredo sauce while resting

Ground Beef Toppings 1. Cook ground beef on a hot pan with oil for 3 minutes each side 2. Mash thorughly and set aside

Alfredo Sauce 1. In the same pan, pour 1 cup of bone broth 2. Add ½ cup butter 3. Add ½ cup cream cheese 4. Melt butter and cream cheese 5. Add 1 cup of heavy cream 6. Sprinkle 1 tsp of Italian seasoning 7. Add ½ cup parmesan cheese 8. Mix on heat until thick

Assemble Pizza and Bake 1. Flatten the dough 2. Transfer to a buttered pan 3. Stuff the edges with hotdogs and cheese and bake for 15mins at 400F 4. Layer mozarella cheese, ham/bacon, pepperoni, ground beef and cheese 5. Spread the alfredo sauce all over 6. Sprinkle mozarella cheese on top 7. Bake for 20mins at 400F

Enjoy!

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Low Carb New York Style Cheesecake With Coconut Flour Crust

INGREDIENTS

CRUST

½ cup coconut flour

1 cup unsweetened shredded coconut

1 cup sweetener

1 tsp baking powder

6 tbsp butter (softened)

2 tbsp coconut oil

CAKE

16 oz cream cheese, cubed and softened

¾ cup sour cream

1/3 cup sweetener

1 tsp vanilla

1 tsp lemon juice

3 eggs

INSTRUCTIONS

1. Prepare the crust by mixing all the ingredients

2. Press crust mix onto a springform pan lined with parchment paper and greased on its sides

3. Prepare the cake batter by mixing all ingredients except the eggs until creamy

4. Add one egg at a time while still mixing

5. Pour the cake batter onto the crust, spread out and level

6. Bake at a water bath* for 50-55 minutes at 325F

7. Cool down to room temperature, then refrigerate for at least 2 hours before serving

8. Serve with whipped cream**

* To prepare a water bath, wrap the springform pan with foil on the outside to prevent water from seeping into the pan. Put the pan onto another slightly larger baking tray. Put hot water onto the tray until about half inch tall making sure not to put any onto the cheesecake. Put into oven to bake until cheesecake is set (jiggles just a bit on center).

** To make whipped cream, whip about 1 cup of heavy whipping cream with a tablespoon (or adjust to taste) of powdered sweetener until stiff.

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Low Carb Chaffle Burgers | An Alternative to High Carb Burgers

CHAFFLES 

3 cups shredded mozarella cheese 6 eggs * This makes 12 chaffles, 1 egg and ½ cup of cheese makes 2 chaffles

INSTRUCTIONS

1. Mix ingredients thoroughly 2. Cook in waffle maker for 5 mins

BURGER 2 lbs ground beef muenster cheese salt butter beef fat or coconut oil for frying BURGER ADD-ONS 3 eggs 3 turkey bacon cream cheese pickles No Sugar Added Tomato Ketchup parmesan cheese 1. Form 9 patties out of 2lbs ground beef 2. Season top side with salt, according to taste 3. Heat up a cast iron pan, and add fat/oil 4. Cook the burgers salted side down for 3 minutes 5. Flip and cook for another 3 minutes 6. On the last minute, top with butter. Let it melt 7. Top with muenster cheese slice, then set aside 8. Cook eggs and bacons too if desired 9. Assemble the burgers according to your liking

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Low Carb Pancakes | Flourless Two Ingredients Only

INGREDIENTS

8oz cream cheese 8 eggs

INSTRUCTIONS

1. Blend the ingredients together to make pancake batter 2. Cook on a hot pancake maker for 4 minutes 3. Serve with butter, cinnamon sugar and whipped cream

*This makes 16 mini pancakes *Refrigerate up to one week 

CINNAMON SUGAR Mix together 1tsp of cinnamon and 1tbsp of sweetener WHIPPED CREAM Whip 1 cup of heavy whipping cream and 2 tbsp sweetener using the wire whisk.

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Low Carb Milk Tea | Alternative to Boba Milk Tea

GELATIN CUBES

INGREDIENTS 1.5 tbsp gelatin powder 1 cup room temp water 500mL hot water 2 bags of Roiboos Caffeine Free tea (or any tea that you like) 3 tbsp sweetener

INSTRUCTIONS 1. Prepare the tea using the 2 bags of tea and 500mL hot water. Steep and cover for 5 minutes or according to instructions. Squeeze the tea bag before removing. 2. In a bowl that will fit 3 cups of water, pour ½ cup of room temp water  3. Sprinkle the gelatin powder, and let dissolve for 1 minute 4. Pour the remaining ½ cup of water to completely submerge the gelatin 5. Heat in the microwave for 30 seconds to dissolve the gelatin 6. Combine the tea and the gelatin mixture 7. Add the sweetener and completely dissolve 8. Cool down to room temp, then refrigerate for 2 hours or until gelatin sets 9. Cut down into cubes 10. Store in a container with lid and refrigerate for up to two weeks. 

MILK TEA

INGREDIENTS 1 bag of tea ½ cup of hot water 1 tbsp sweetener ¼ cup of heavy cream 1 cup water  2/3 cup ice cubes 3 tbsp of gelatin cubes

INSTRUCTIONS 1. In a tall glass, prepare the tea with ½ cup of water. Steep and cover for 5 minutes or according to instructions. Squeeze the tea bag before removing. 2. Dissolve 1 tbsp of sweetener 3. Add water and ice cubes 4. Add heavy cream and mix until consistent 5. Add in gelatin cubes 6. Enjoy!

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Low Carb / Zero Carb Meal  | Sous Vide Brisket Stew

You can make a delicious meal with tough cuts of meats using sous vide.

INGREDIENTS

3lb brisket 2tbsp butter 2tbsp apple cider vinegar 2tbsp sweetener ¼ cup diced red onions (skip for zero carb) salt pepper cilantro for garnish (skip for zero carb)

INSTRUCTIONS

1. Pat dry the brisket with paper towel and salt generously 2. Put in a sous vide bag and sous vide for 48 hours at 145F 3. After 48 hours, separate the meat from liquid (save the liquid for sauce) 4. Slice the brisket into serving sizes 5. In a hot pan, melt butter 6. Saute red onions if using 7. Season with salt, apple cider vinegar, sweetener, and pepper 8. Mix thoroughly and bring to boil 9. Add in the sliced brisket, season with salt and pepper to taste 10. Reduce the sauce until thick, mixing occasionally 11. Garnish with cilantro if desired 12. Serve with scrambled egg

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Low Carb Snack | Strawberry Creamsicles

INGREDIENTS

1 cup of strawberries 2 cups crushed ice 1 1/2 cups heavy cream 1/3 cup sweetener 1 1/2 water INSTRUCTIONS

Blend all ingredients together until strawberries and ice are fine and mixture is consistent

Pour into popsicle molds

Freeze for at least 4 hours

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Low Carb Blueberry Coconut Flour Cake with Lemon Cream Cheese Frosting

Cake Batter

1 cup coconut flour 1 cup sweetener 2 tsp baking powder 200g butter (melted) 120g heavy whipping cream 1 tbsp powdered gelatin (dissolved in 1/4 cup room temp water) 10 eggs yolks 2 tsp vanilla 1 cup blueberries (roughly chopped) 10 egg whites 1/4 tsp cream of tartar (optional) INSTRUCTIONS 1. Prepare the blueberries by pulsing in a food processor until roughly chopped 2. Prepare the gelatin by dissolving in 1/4 cup room temp water 3. In a bowl, mix all the dry ingredients (first three ingredients) 4. While mixing, add butter, heavy whipping cream, the gelatin mixture, egg yolks and vanilla. Mix well. 5. Add the blueberries and mix lightly just until blended. 6. Divide batter into 2 10" pans lined with parchment paper 7. Spread out the batter and tap the pan to level out 8. Bake 45 minutes at 320F 9. Let cool down to room temp before frosting 10. Cut into halves so that you have four layers of cake 11. Decorate with lemon cream cheese frosting and chocolate ganache Lemon Cream Cheese Frosting

16oz cream cheese (cubed and softened) 2 cups powdered sweetener (you can use powdered erythritol or just grind your sweetener finely with a processor) 16oz butter (cubed and softened) 1 tbsp lemon juice 2 tsp vanilla INSTRUCTIONS 1. Beat the cream cheese, butter and sweetener until creamy 2. Add lemon juice and vanilla 3. Mix until consistent

Ganache

2oz heavy cream 2oz Lily's Baking Chocolate Chips INSTRUCTIONS 1. Heat up heavy whipping cream in microwave for 30 seconds 2. Add in the chocolate chips and let sit for a minute 3. Mix until it has the consistency of ganache (pourable) 4. Transfer to a piping bag for easier glazing TIPS: If you have leftover ganache, add it to a hot cocoa. If you have leftover frosting, pipe it into a parchment paper and freeze. They make a nice yummy treat.

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Low Carb Meal | Beef Liver, Hearts and Tongue

INGREDIENTS Beef Liver Beef Hearts Beef Tongue Eye of Round Steak (or any tough meat part) 1/4 cup onion 1 cup sliced Jalapeños salt and pepper to taste INSTRUCTIONS 1. Slice liver into thin strips, season with salt 2. Fry each strips into a hot cast iron pan, 3 mins each side 3. Do the same for the hearts, and tongue - set aside 4. Cut the round steak into small cubes 5. Sear in a large cast iron pan for 4 mins, season with salt 6. Turn over to sear other sides as well for 4 mins. You'll want to get a bit of toast/char on the meat. 7. Pour a cup of bone broth into the pan, and then cook in the oven at 350F for an hour to make the meat tender. 8. While cooking the round steak, cut the liver, heart and tongue into small cubes as well 9. Once the meat is done cooking in the oven, saute onion if desired in another skillet that would fit all the offals and meat 10. If using, saute Jalapeno peppers as well 11. Add in the meat and mix vigorously, season to taste 12. Just before turning off, add in the offals.

TIPS: You only need a serving or two per week or up to two months. Use it as a side dish. Freeze the others that you cannot finish immediately. This usually lasts up to two weeks in the fridge tightly sealed in a container, much longer in the freezer.

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Low Carb/Zero Carb Meal | Sweet & Sour Beef Burger Patties

INGREDIENTS

2lbs ground beef 1 cup bone broth 2tbsp apple cider vinegar 2tbsp sweetener 1/4 tsp xantham gum (optional) salt and pepper to taste green onions or cilantro to garnish (optional)

INSTRUCTIONS

Form patties out of the ground beef

Season with salt

Cook 3 mins each side, then set aside

On the same pan, pour 1 cup bone broth

Season with salt and pepper, apple cider vinegar and sweetener

Mix thoroughly, add xantham gum if available

Reduce until sauce is thick

Add in the patties, making sure to submerge all into the sauce

Garnish with greens if using

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Low Carb Coconut Flour Fathead Dough Thin Crisp Pizza

CRUST

6oz shredded mozarella cheese 2oz cream cheese 1/3 cup coconut flour 1 large egg YOGURT SAUCE

1/4 cup whole greek yogurt 1/4 cup heavy whipping cream 1/4 cup parmesan cheese PEPPERONI

6oz shredded mozarella cheese 6oz pepperoni slices

COMBO

6oz shredded mozarella cheese 1/2 cup chopped leftover meat (or cooked ground beef) 2oz pepperoni slices, cut into small pieces 2 slices of turkey bacon, cut into small squares 1 cup Jalapeño slices 1/2 cup red or sweet onion slices

INSTRUCTIONS

Preheat the oven to 425F. If pizza stone is available, preheat that as well. Pizza stone makes the crust crunchy.

Combine mozarella cheese and cream cheese in a microwave safe bowl, melt in 30 seconds increment until pliable (mine took 2:30)

Mix together

Add coconut flour and mix until just blended and to cool down the mixture a little (about 1-2 minutes)

Add the egg yolk and continue mixing

Knead until uniform in color

Flatten dough in between two parchment papers, silicone mat or a pie crust mat if available.

Transfer flattened dough to a parchment paper, if not already in there.

Bake for 8 minutes.

Meanwhile, prepare the yogurt sauce by mixing all ingredients together. Alternatively, you can use tomato sauce or pizza sauce of your choice.

Once the crust is done baking, take it out of the oven and flip it so that the toppings will go on to the surface in touch with the pan

Spread the sauce all over

Sprinkle with mozarella cheese

Arrange the toppings

If doing a combo, sautee onions and jalapeños first to make it tastier

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