Dutch Keto Chocolate Cupcakes!

 Is chocolate part of your self care routine?? 

I love these Keto chocolate cupcakes - they are perfect on their own or you. An dress them up with some Chocolate Buttercream icing for a more dessert feel. 

Grain free & Sugar free so all the mouth orgasm pleasure of chocolate flavour and none of the insulin spike! 

Ingredients 

• 1/2 cup almond flour
• 3 tablespoons golden flaxseed meal finely ground
• 1 tablespoon coconut flour
• 1 teaspoon baking powder
• 1/4 teaspoon xanthan gum or 2 tsp more golden flaxseed meal
• 1/4 cup unsalted grass-fed butter or 4 TBS coconut oil + 1 TBS coconut cream
• 2 tablespoons heavy cream or coconut cream
• 1/3 cup cocoa powder
• 1/4 teaspoon salt
• 1/2 teaspoon espresso powder or instant coffee (optional)
• 1/3-1/2 cup xylitol or coconut sugar if paleo
• 2 eggs eggs at room temperature

I personally add peppermint extract or hazelnut extract instead of the expresso suggestion cause I am not a big coffee flavour fan. I also used dark dutch style cocoa for that deep rich chocolate colour.

If you can get your hands on sugar free chocolate chips - we love the Lily’s white chocolate or dark chocolate or the salted caramel chocolate chips -  they are a nice addition to this recipe too! 

Instructions 

• Each batch of cake is good for one 8-inch layer of cake (or 6 cupcakes). 
• Position a rack in the lower third of your oven and preheat to 350°F/180°C. Grease, dust with cocoa powder, and line an 8-inch cake pan, set aside. Or use 6 silicone cupcake liners.
• Add almond flour, flaxseed meal, coconut flour, baking powder and xanthan gum to a medium bowl. Whisk until thoroughly combined, set aside. 
• Add butter, heavy cream (or coconut oil and cream), cocoa powder, salt and espresso powder (optional) to a large heatproof bowl. Melt over a water bath whisking constantly (or use the microwave in small bursts). Remove from heat and allow the mixture to cool slightly. 
• Add in the sweetener and one egg at a time, whisking well after each one until completely incorporated. The texture should appear smooth and thick, with all the sweetener dissolving into the mixture (if using erythritol, some granules may remain). Add the flour mixture, whisking vigorously until fully blended (about a minute). Pour batter into prepared pan or cupcake liners.
• Bake for 15-19 minutes, or until set and a toothpick inserted comes out just clean. Check often after minute 15 to ensure your cake doesn't dry out, and always keep in mind, however, that your cake will continue to cook while cooling! 
• Allow to cool for at least 30 minutes in the cake pan, before transferring to a rack. It'll be particularly fragile right out of the oven if you made it with xylitol or allulose, so you need to let it set. 

Bon Appetite!

Margaret 

Live, Laugh, Love

Be Totallyawake4-life

Low Carb Raspberry Coconut bars

 

Recipe adapted from here: 

Ingredients

Crust

• 1/2 cup butter
• 4 oz cream cheese
• 1 3/4 cup almond flour
• 1/4 cup coconut four 
• 1/3 cup sugar substitute
• 1 egg

Filling

• 1/2 cup sugar-free raspberry preserves (for test purposes I used Smucker's Sugar-Free Red Raspberry Preserves)
• 2 eggs
• 1 cup sugar substitute 
• 1/2 teaspoon almond extract
• 2 1/2 cups unsweetened coconut flakes

Instructions 

• Preheat oven to 375 degrees F. Line an 8c8 square baking pan with parchment paper, leaving an inch or more to hang over the edge for handles.
• Mix flour, butter, cream cheese, and sugar in a bowl until mixture is crumbly. Alternatively, you can use a food processor and pulse ingredients until crumbly. Add egg and process a few times until egg is incorporated. 
• Press crust mixture into the bottom of the pan. Bake 375 degrees F for 15 to 20 minutes or until golden brown. 
• Meanwhile, add eggs to a medium-sized mixing bowl and beat with a whisk. Add sugar, almond extract, and coconut flakes to the bowl. Stir until incorporated.
• Remove crust from oven and spread raspberry filling evenly over crust. Top with the egg and coconut filling, spreading evenly over the raspberry layer. 
• Bake for 20 to 25 minutes or until the top is golden brown. Allow bars to cool completely then remove from pan and cut into 20 squares.

These freeze well - place parchment or wax  paper between layers in freezer safe container and remove desired serving and let defrost before serving. 

Bon Appetite 

Margaret

Live, Laugh, Love 

Be Totallyawake4-life 

Adult Gummies

Making some “adult” gummies! Thanks to Lynn over at Healthy Keto Lifestyle community for the recipe inspiration I tweaked it a bit 😝

 

Ingredients 

• 2 scoops Keto Nat - I used Splash 
• 1 tbsp Torani Black Cherry (optional I just wanted to compliment the watermelon/grapefruit in the Splash and add some colour to them cause alone they were flesh coloured!
• 4 tbsp Unflavored Gelatin  
• To make them “adult” I added 40 mg CBD oil so works out to about .5 mg to each gummy that’s an optional  ingredient too ;) 

Instructions 

• Melt Keto Nat in 1 cup room temperature water than add 1 cup boiled water (not boiling) 
• Add remaining ingredients and stir to combine and melt gelatin and mix in oil. 
• Pour quickly into molds re-stirring as needed to keep gelatin and oil evenly mixed!  
• Cool in fridge for couple hours until firm and pop out or molds! 

Serving size depends on CBD oil tolerance.

Bon Appetite 

Margaret 

Live, Laugh, Love

Be Totallyawake4-life

 

*post contains affiliate links 

Chocolate Peanut Butter Cheesecake Fat Bombs

Nom nom - today’s recipe attempt is Chocolate Peanut Butter Cheesecake Fat Bombs!

 Recipe was from a Pinterest find here  ... I opted to melt my chocolate rather than attempt to crush it and roll the balls in them.

I was very happy with the Nutritional breakdown on them! They make a nice little snack when my energy is low or I am having a 'sweet craving'! 

 

They got two thumbs up from my spouse!

Bon Apetite 

Margaret
Live Well, Laugh Often, Love Much
Be Totallyawake4-life

Getting Creative with Cravings

When you’re craving Haagan Dazs for breakfast but that’s not on plan Torani sugar free syrups to the rescue!

What You Need

2 cups spinach 

1 cup plain Greek yogurt or scoop protein powder or half serving each

2-3 slices of frozen beets

1 Oz Torani Sugar Free White Chocolate syrup 

1 Oz Torani Sugar Free Raspberry syrup 

What You Do

Place all ingredients into your blender
Blend until smooth.

Add Cold water as needed to consistency you like.

Perfect knock off with just on 100 calories and packed with protein and low carb and you can balance your plate with slice of toast with a healthy fat and piece of fruit!

Have a great day!

Margaret 

Live Well, Laugh Often, Love Much

Be Totallyawake4-life

Happy Pancake Tuesday!

If you are preparing for Shrove Tuesday today but have already given up sugar than these are a perfect way to celebrate! An encore recipe of our favorite pancakes! 

What you need

• 1 ripe banana
• 2 Eggs 
• Option - Cinnamon

What you Do

• Puree banana with a fork 
• Whisk 2 eggs and add to banana puree
• Heat your griddle 350F ~ I spritzed with coconut oil cause wasn't sure about sticking
• Scoop out SMALL about 2 tablespoon portions. I used my Pampered Chef small scoop for mine. Smaller is better as these do not 'flip' with the same ease as normal pancakes I had to use two flippers to carefully flip mine so they did not turn in on each other.
• Once you flip cook until spongy and egg is cooked through.
• Serve as desired ~ I did not feel ours needed anything extra such as syrup or icing sugar sprinkles because the banana makes them sweet.

A big flat grill is a must when feeding 5 little's!

Bakers Note

While the original recipes I  pinned had just the two ingredients mine ended up with 3 ingredients ~ cause I added some cinnamon to ours as I have one who is not a banana lover and wanted to help mask that flavor a bit. 

Like any pancake you can also add 'add ons' to them such as chocolate chips, blueberries, walnuts and top as you like! This recipe makes about 6 small pancakes and I have easily doubled the recipe by doing 4 eggs and 2 ripe bananas. 

These were also pretty tasty 'cold' as well although admittedly they go a little rubbery texture wise when they get cool but the kiddies seemed to still enjoy them. You can do bulk batches and freeze them and than pop in the toaster to reheat them.

2 Ingredient Pancakes

These are always  a total hit around the table. For those readers who like me were wondering about texture they are more of a 'crepe' consistency than a fluffy pancake with just the two ingredients. However if you really need the fluffy pancake texture for those who are texture orientated when trying new things I have also added 1tsp baking powder to them to help fluff them up as well another time tried a scoop of protien powder to play with that texture - although I prefer them as the crepe myself I have had daycare crew who need that 'fluffy' to them. They do have a hint of the banana flavor but if you add cinnamon it does help to cut that down a bit. 

Have an amazing day!

 

Margaret

Live Well, Laugh Often, Love Much

Be Totallyawake4-life

Homemade Tomato Sauce

I will admit that for the most part I tend to just purchase 'store bought' pasta sauce because the cost of fresh tomatoes often makes making my own seem less cost effective. However sometimes when tomatoes are on sale or I luck into a friend who has loads extra from their garden I will whip up a batch of homemade pasta sauces. It really is so easy and makes me long for a green thumb and the space for a garden so I could grow my own tomatoes and make enough of this to freeze through the winter season ... no added salt or sugar just fresh natural ingredients!

 

Homemade Tomato Sauce

Makes approximately 4-5 cups

What You Need

• Drizzle of Extra Virgin Olive Oil or Coconut oil 
• 1 cup onions, chopped extra-fine
• 1 cup celery, chopped extra-fine
• 1 cup carrots, shredded
• 3 garlic cloves, minced
• 4-6 large fresh tomatoes or 1 jar of Tomato Sauce
• Handful of fresh Italian parsley and basil, finely chopped
• 1 tbsp each Italian seasoning or Epicure's Marinara Seasoning
• 1 tsp each black pepper, roasted red pepper flakes, paprika

What You Do

• In a saute pan add a drizzle of oil of choice and saute onions, celery and carrots with garlic.
• While sauteing wash tomatoes and purred in food processor and strain to remove as much of seeds as possible or 1 jar of tomato sauce
• Once veggies are tender add in the pureed tomatoes or prepared tomato sauce. Add herbs and seasonings. 
• Simmer over low heat or in a crockpot on low for 4-6 hours until all flavors have combined.
• If you do not like 'chunks' use an immersion blender to puree smooth consistency or of making ahead for freezing can let cool and add to your food processor for a final puree.
• Use as is or add meat and combine with your favorite pasta dish! 
• Freeze unused portions for up to 3 months. 

Cooks Tip
To aid with meal planning ~ I like to measure out in 1 cup servings into Ziploc baggies and than I can grab as needed to use for my lunches or in other recipes.
  
Have an amazing day!

Margaret
Live Well, Laugh Often, Love Much
Be Totallyawake4-life

Bacon Jalapeno Deviled Eggs

This the Christmas season for the start of work and family potluck parties and the enjoyment of tasty appetizers with friends over great conversation ... we are heading to one this weekend with my other half's Civil War reenactment troop and this is one of the offerings we are bringing ... we are well known for our desire to spice up everyone's life so of course it is sometime that has a little heat.

Bacon Jalapeno Deviled Eggs 

What You Need

• 12 large eggs
• 1 cup mayonnaise
• 1½ teaspoon vinegar ~ rice or apple cider
• ¾ teaspoon ground mustard
• 2 jalapenos, seeded and finely chopped
• 6 pieces bacon, cooked, crisp and crumbled
• Smokey Paprika

What You Do

• Hard boil the eggs and let cool. Peel
• Slice the hard boiled eggs in half, lengthwise
• Remove the yolks and put them in a mixing bowl
• Mash the egg yolks with a spoon
• Add the mayonnaise, vinegar, ground mustard to the mashed egg yolks and stir until well combined and minimal lumps
• Mix in the jalapenos and bacon
• Fill each egg hole with the mixture
• Sprinkle with paprika
• Chill until ready to serve

 

Cannot wait to share them with everyone this afternoon ~ like a good cook I sampled one to make sure they were serve-able and just a nice hint of heat to make them a unique alternative .... next time I might try this combo but with avocado in place of the mayo as an option but my other half is not an avocado lover and requested I make 'normal' style and well since this one is a 'his side' party I aim to please! 

 

 

Have an amazing day!

Margaret

Live Well, Laugh Often, Love Much

Totallyawake4-life

Two ingredient jam ~ in minutes!

I was so excited when my friend Lisa told me that Epicure has come out with their own 'quick blend' Chai Jam seasoning ~ allowing for two ingredient jam ready to serve in minutes!

 Epicure Chai Jam

 

What You Need

• 2 cups of chopped fruit. Fresh or frozen  (strawberries, raspberries, blackberries, blueberries, peaches, mango, apples you choose or mix them up)
• 2 tablespoons Epicure Chai Seasoning blend

What You Do

• Prepare your fruit ~ remove stems, pits, seeds and skin as needed. Chop into small pieces to speed cooking and make it easier to 'puree' later.
•  Cook the fruit until it is able to be pureed with ease using a spoon. Either on the stove top 5-10 minutes or in the microwave ... only needed 3 minutes for the frozen option!

• Mash with a spatula or fork or using a handheld immersion blender to get your desired 'fruit puree' ~ we like chunks in our berrie jam so just use the fork to mash but with mango/peach we puree with the handheld.
• Add in 2 tablespoons of Chai seasoning blend stir until mixed. Let cool to room temperature and than transfer to a glass storage container ~ keeps 2 weeks in fridge if it hangs around that long! I made a batch today and served it to the crew over our two ingredient ice-cream so will need to make a second batch for the weekend!

Look how yummy it looks served over the homemade ice-cream we made with the daycare crew for a snack this afternoon!

If you are not fortunate enough to have an Epicure rep who can make your life easier and shave off time measuring and guessing in the kitchen ~ here is the 'traditional' from scratch method for Chai Jam ... it is awesome too but sometimes when chasing 5 kids around and trying to eat clean finding ways to shave off a few minutes in the kitchen is a godsend!

Regular Chai Jam

What You Need

•  2 cups of chopped fruit ~ fresh or frozen (strawberries, raspberries, blackberries, blueberries, peaches, mango, apples you choose or mix them up)
• 1-2 tablesppons of lemon juice - to taste
• 1-2 tablespoons of sweetener to taste (I prefer NONE but you can add honey, agave, maple syrup or regular sugar)
• 2 tablespoons chai seeds ~ plus more if needed

What You Do

•  Prepare your fruit ~ remove stems, pits, seeds and skin as needed. Chop into small pieces to speed cooking and make it easier to 'puree' later.
•  Cook the fruit until it is able to be pureed with ease using a spoon. Either on the stove top 5-10 minutes or in the microwave 4-6 minutes
• Mash with a spatula or wooden spoon or using a handheld immersion blender to get your desired 'fruit puree' ~ we like chunks in our berrie jam so just use the spoon but with mango/peach we puree with the handheld.
• Stir in the lemon and sweetener ~ taste test to get the flavor you desire. Add more sweetener as desired
• Stir in your chai seeds let stand 5 minutes on the counter. If you'd like 'thicker' jam add more chai seeds which might be needed with particularly 'juice' fruits. Add 1 teaspoon at a time until you get the desired consistency.
• Transfer to a glass jar with air tight seal when cooled to room temperature and store in the fridge. It will last for about 2 weeks in fridge or 3 months in the freezer.

 Have an amazing day!

Margaret
Live Well, Laugh Often, Love Much! 
Be Totallyawake4-life



 

The Beauty of the Beet!

Totallyawake4-life Balsamic Roasted Beets

Ok so this week in the interest of stretching my palette we are working on developing a love for Beets ... as a child the most memorable way of these being served was 'pickled' and as a totally visual eating the 'running red juice' that would infect everything on the plate totally turned me off even wanting to TRY bringing a beet anywhere near my mouth so needless to say I never did 'try' one until much later and well the pickled flavor of them is not my cup of tea so never tried again until recently when while dining at the Keg they served 'roasted beets' as the vegetable side and I was like 'these are lovely what are they?' and someone at the table laughed at me and said 'you've never eaten a beet?' ... oh these are not beets beets are cold and bloody and pickle tasting? Well jokes on me and my little view of the great big world ~ just shows you are never too old to learn something new! They were so tasty I had to try to recreate them at home! 

Think that I NAILED IT! Give them a try and let me know!

ROASTED BALSAMIC BEETS

What You Need:

• Fresh beets - roughly 2 pounds or 8 medium beets
• 1 tablespoon extra virgin olive oil
• 1/2 cup of Balsamic Vinegar
• 2 tsp raw honey
• Zest of one orange
• Fresh Ground Pepper to taste
• Tinfiol

What You Do:

• In a bowl mix 1/2 the tablespoon of melted oil, vinegar, honey, zest and pepper in a bowl and set aside.   
• Let the mixture marinade for at least 15 minutes to get the flavors into the oil and vinegar.
• Wash your beets really well to remove all dirt~ I love our Enjo Veggie cloth shown below. It is amazing at removing all the dirt and bacteria on the surface of the skin so you can eat the skin with confidence and retain all its nutritional benefits! 
• Cut the ends off and discard and than chop your beet into bit size pieces.
•  Add beets to the bowl above and toss to coat.
• Use the remaining oil to 'grease' your tinfoil to help prevent sticking.
• Make a 'boat' with the tinfoil and pour in the beets and all the fluid from the marinade mixture. Close up the top of the boat to seal it tight.
• Roast on the BBQ or in the Oven on 350F for an hour or until the beets are 'soft to a fork'.
• Serve with your favorite meat and alternative side ... for me the Beets where my 'potato' replacement and so I served these with steak and a side of angry onions and peppers. (angry onions and peppers are sauteed in Red Hots Original Tabasco Sauce)

Cooks Tip:

If you do not have one already I highly recommend getting on of these they really are a must have ... I use to loose so much of the great nutritional value of fruits and veggies because I felt I need to 'peel' them to remove either the visible dirt in the crevices OR out of fear of 'residue' being left from wax and other manufacturer 'add ons' to make selling them more profitable! 

Seriously just look at the difference between them the brown looking is not washed at all the two on top are 'washed' the way I use to with a brush and that shiny one THAT is ENJO CLEAN not a fleck of dirt or debris left behind! 

 

Why ENJO Veggie Cloth's ROCK!

 Why does one need beets in their diet?

That is an awesome percentage of daily vitamins and minerals being met by just one cup and 59 calories of one's daily allotment ~ so that only is enough to sell me!

And if that chart is not enough to sell you on at least TRYING them than here is a handly little list of the benefits that those vitamins and mineral have in your life!

Image Source Fain N Fitness

• Beets are an excellent source of folate
• Beets contain a significant amount of fiber, manganese and potassium
• Beet greens are an excellent for of calcium, iron and vitamins A and C
• Stimulate liver function
• Reduce Cholesterol
• Natural Colon Cleanser
• Contains beteicyaninis which counter act cancer
• Immune Booster
• Nicknamed Nature's Viagra
• Contains polysaccharhides for digestive tract health

When I read that list I could not help but think someone in the family is definitely getting TWO SERVINGS .... I will leave the who up to your imagination!

Have an amazing day!

Margaret

Live Well, Laugh Often, Love Much

Totallyawake4-life