the annual top ten...• 1/2 cup cherry tomatoes, halved • 1/2 juice of lemon • 1/4 cup basil...
TRANSCRIPT
KetoConnect Recipes of 2019
TOP TENthe annual
First published in 2020 by KetoConnect, LLC.
Copyright © 2020 by Megha Barot and Matt Gaedke
All rights reserved.
No part of this publication may be reproduced or distributed in any formor by any means, electronic or mechanical, or stored in a database or
retrieval system, without prior written permission from KetoConnect, LLC.
The authors are not licensed practitioners, physicians, or medicalprofessionals and offer no medical diagnoses, treatments, suggestions, orcounseling. The information presented herein has not been evaluated bythe U.S. Food and Drug Administration, and it is not intended to diagnose,treat, cure, or prevent any disease. Full medical clearance from a licensed
physician should be obtained before beginning or modifying any diet, exercise, or lifestyle program, and physicians should be informed of all
nutritional changes.
The authors/owners claim no responsibility to any person or entity for all liability, loss, or damage caused or alleged to be caused directly
or indirectly as a result of the use, application, or interpretation of the information presented herein.
Designs and contributions by Cass Cardy and Lara Clevenger.
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EGG LOAF
LOW-CARB CINNAMON ROLLS
EASY CHICKEN CAPRESE
KETO PEANUT BUTTER COOKIES
AIR FRYER BISCUITS
MASON JAR ICE CREAM
DARK CHOCOLATE TART
KETO CHAFFLES
WALNUT POUND CAKE
PECAN PIE
1. Preheat your oven to 350°F and grease a brownie pan using coconut oil spray.2. Combine all the ingredients in a blender until smooth in consistency.3. Pour the batter in the brownie pan and sprinkle additional cinnamon on top, if desired.4. Bake for 25-30 minutes (time will vary depending on your oven). It will puff up when baked, but fall once out of the oven and cooled for a couple minutes.5. Allow to cool for 5-10 minutes prior to slicing and serving.6. Best stored in an air tight container in the fridge up to 5 days.
Ingredients
Instructions
4
Egg Loaf
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Prep Time: 5 minutes Cook Time: 30 minutes8 Servings 350°
• 1/2 cup butter
• 8 oz. cream cheese
• 8 large eggs
• 1/2 tsp cinnamon
• ¼ tsp ground nutmeg
• 8x8 pan
Per serving (1 slice) Calories: 281Fat: 27gProtein: 9gNet Carbs: 1g
Recipe can be quickly added to MyFitnessPalSearch “KetoConnect - Egg Loaf”
Nutrition
NotesServe with some sugar-free syrup for a breakfast that tastes just like French toast.
Egg Loaf
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1. Preheat oven to 400°F and grease an 8-inch round cake pan with cooking spray or line with parchment paper.
2. In a large bowl, whisk together the almond flour, coconut flour, erythritol, flaxseed, baking powder, xanthan gum, and salt.
3. Add in the eggs, cream, melted butter, vinegar, vanilla and water into the dry ingredients and whisk well until combined using a hand mixer. Rest for 5 minutes. The dough will be very sticky.
4. While the dough rests, mix Cinnamon Filling ingredients together in a small bowl. Set aside.
5. With oiled hands, shape the dough into a ball. Place the ball between 2 large pieces of parchment paper and roll it into a rectangle to desired thinness. Spread the cinnamon filling onto the dough, leaving a 1-inch margin at the top empty
Ingredients
Instructions
6
Low-Carb Cinnamon Rolls
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Prep Time: 20 minutes Cook Time: 20 minutes9 Servings 400°
DOUGH
• 1 cup + 2 tbsp almond flour
• 1/3 cup coconut flour
• 1/4 cup erythritol
• 3 tbsp golden flax meal
• 1 tsp Xanthan gum
• 1/2 tsp pink Himalayan salt
• 3 large eggs, room temperature
• 3 tbsp heavy whipping cream
• 2 tbsp butter, softened
6. Using the parchment as an aid, roll the dough (towards the empty inch) up into a tight log. Seal the edge with wet fingertips.
7. Cut the log crosswise into 9 equal pieces and transfer rolls to the prepared round cake pan.
8. Bake for 5 minutes, then reduce oven temperature to 350 degrees F and continue baking for another 15-20 minutes until golden brown. If necessary, cover loosely with foil to prevent burning.
9. Meanwhile, make the frosting by combining cream cheese, butter and erythritol in a mixing bowl. Use a hand mixer to whip until light and fluffy. Mix in vanilla and stevia; add cream 1 tablespoon at a time until a thick, spreadable icing comes together.
10. Cool rolls before spreading frosting on them. Alternative-ly, you can spread frosting on immediately from the oven if you like more of a glaze.
• 3 tsp apple cider vinegar
• 2 tsp vanilla extract
• 3 tbsp warm water
FILLING
• 1/4 cup butter
• 3 tbsp erythritol
• 2 tbsp ground cinnamon
•10 drops liquid stevia
CREAM CHEESE FROSTING
• 2 oz. cream cheese, room temperature
• 2 tbsp butter, room temperature
• 2 tbsp powdered erythritol
• 10 drops liquid stevia
• 1 tap vanilla extract
• 2 tbsp heavy whipping cream
You will need one 8-inch Round Baking Pan
Nutrition
Cinnamon Rolls
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Per serving (1 roll with frosting)Calories: 295Fat: 26gProtein: 7gNet Carbs: 5g
Recipe can be quickly added to MyFitnessPalSearch “KetoConnect - Cinnamon Rolls”
1. Heat a large skillet to medium-high heat and add 1-2 tbsp of avocado oil to the skillet. Season the chicken breasts with Italian seasoning, salt and pepper.
2. Add the chicken the hot skillet, making sure not to over crowd the skillet, and cook through, about 4-5 minutes per side.
3. Transfer cooked chicken to a plate and top each piece with a slice of mozzarella. Quickly cover the plate with foil and set aside, allowing the cheese to melt.
4. Lower heat to medium-low. If desired, splash wine into the pan and deglaze browned bits with a
Ingredients
Instructions
8
Easy Chicken Caprese
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Prep Time: 5 minutes Cook Time: 20 minutes4 Servings 00°
• 4 boneless, skinless chicken breasts
(pounded thin or butterflied)
• 2 tsp Italian seasoning
• pink salt and black pepper
• 2 tbsp avocado oil
• 4 slices mozzarella cheese
Per serving Calories: 364Fat: 26gProtein: 31gNet Carbs: 1g
Recipe can be quickly added to MyFitnessPalSearch “KetoConnect - Chicken Caprese Recipe”
Nutrition
• 2 tbsp butter
• 1/3 cup dry white wine (optional)
• 1/2 cup cherry tomatoes, halved
• 1/2 juice of lemon
• 1/4 cup basil leaves, thinly sliced
• 1 tbsp olive oil
wooden spoon (we did not use wine in the video). Allow the wine to reduce slightly, about 1 minute, then stir in butter and add halved tomatoes.
5. Allow the tomatoes to blister, about 3-5 minutes.
6. Turn the heat off and stir in the lemon juice and half of the fresh basil.
7. Add the cheesy chicken back into the hot skillet, top with blistered tomatoes, drizzle with a little olive oil and top with remaining fresh basil prior to serving.
NotesAdd this simple, filling dinner to your family’s weekly rotation. It’s soon to be a favorite.
Easy Chicken Caprese
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1. Preheat the oven to 350 degrees and line a baking sheet with parchment paper.
2. In a medium size bowl, add all the cookie ingredients in a bowl and mix them all together until it’s well combined.
3. Roll the dough into 1 inch balls using a scoop or your hands.
4. Place the balls of dough on a cookie sheet lined with parchment paper and press down balls until they are ~ ¼ inch think.
Ingredients
Instructions
10
Keto Peanut Butter Cookies
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Prep Time: 10 minutes Cook Time: 15 minutes8 Servings 350°
COOKIE
• 1 large egg
• 1 cup natural peanut butter
• 1/4 cup erythritol
• 1/2 tsp vanilla extract
• 15-20 drops liquid Stevia
Per serving (1 sandwich cookie) Calories: 273Fat: 23gProtein: 11gNet Carbs: 6g
Recipe can be quickly added to MyFitnessPalSearch “KetoConnect - Keto Peanut Butter Cookies”
Nutrition
FILLING
• 1/4 cup heavy whipping cream
• 1/4 cup peanut butter
• 5 drops liquid Stevia
• 1/4 tsp vanilla extract
5. Bake cookies for about 15 minutes or until golden brown.
6. Allow them to cool down for about 10 minutes before removing them from the tray.
7. For the filling, in a large bowl add all ingredients except for the peanut butter. Whip until stiff peaks are formed.
8. Add remaining ingredients to whipped cream and fold in until just combined.
9. Divide whipped topping onto half of the cooled cookies and then top with remaining cookies.
NotesDid you eat Nutter Butters as a kid? These are our take on that childhood favorite, but without all the sugar.
Keto Peanut Butter Cookies
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1. Combine the almond flour, baking powder, and salt in a large bowl. Mix in the cheddar cheese by hand until well combined.
2. Add eggs, butter, and sour cream to the center and blend with a large fork, spoon, or your hands, until a sticky batter forms.
3. Fit a piece of parchment paper into your air fryer bas-ket. Drop ¼ cup-sized (for large) or 2 tablespoon-sized (for small) portions of batter onto the parchment.
Ingredients
Instructions
12
Air Fryer Biscuits
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Prep Time: 5 minutes Cook Time: 10 minutes9 Servings 400°
• 1 cup almond flour
• 1/2 tsp baking powder
• 1/4 tsp pink himalayan salt
• 1 cup shredded cheddar cheese
• 2 large eggs
• 2 tbsp butter, melted
• 2 tbsp sour cream
Per serving (1 biscuit) Calories: 167Fat: 15Protein: 7gNet Carbs: 2g
Recipe can be quickly added to MyFitnessPalSearch “KetoConnect - Air Fryer Biscuits”
Nutrition
4. Air Fry/”Bake” at 400 degrees F for 6 minutes (for small) to 10 minutes (for large), until golden brown and cooked through. Repeat with remaining batter as needed. Serve immediately!
Note: recipe can yield 9 small biscuits or 5 large biscuits. Nutrition is for 9 small biscuits.
5. Alternatively, you could place the batter in silicone muffin liners and air fry them for taller biscuits (yields 7-9, bakes 10-12 minutes depending on how much you fill them).
*You will need an Air Fryer.
NotesFeel free to add other fillers, such as bacon, jalapenos, scallions, etc. Nutrition will vary with additional ingredients.
Air Fryer Biscuits
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1. In a small skillet, melt butter. Toast pecans until lightly browned, 5-6 minutes, then remove from heat and cool completely.
2. Combine all ingredients in a wide mouth 24 ounce-sized mason jar. Secure the lid and shake vigorously for 3-5 minutes. The liquid in side should double in volume, filling the mason jar.
3. Freeze for 3 hours up to 24 hours.
Ingredients
Instructions
14
Mason Jar Ice Cream
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Prep Time: 5 minutes Freeze Time: 3 hours8 Servings 00°
• 1 + 1/3 cup raw pecans, chopped
• 1/4 cup unsalted butter
• 2 cups heavy cream
• 2 tbsp powdered erythritol
• 10 drops liquid Stevia
• 1 tsp vanilla extract
• 1 tsp imitation butter flavoring (optional)
Per serving (1/8th of recipe)Calories: 371Fat: 39Protein: 2gNet Carbs: 3g
Recipe can be quickly added to MyFitnessPalSearch “KetoConnect - Mason Jar Ice Cream”
Nutrition
Note: at the three hour mark we found the ice cream to be perfect consistency. If you are freezing for significantly longer/over night be sure to let it sit out for 5-7 minutes prior to enjoying.
NotesThis recipe is high in fat (basically an ice cream fat bomb) so feel free to balance it out by cutting out some of the pecans or making a different flavor using your favorite protein powder.
Mason Jar Ice Cream
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1. Make crust: preheat the oven to 350 degrees. Combine all the crust ingredients in a small mixing bowl using a spatula.
2. Divide the crust mixture amongst two 4-inch tart pans and mold to the pan using your hands or the spatula. Push the crust mixture up the sides of the pan.
3. Poke holes in the crust using a fork and bake for 10-12 minutes, until the edges have slightly browned.
4. Allow to cool while you make the filling.
5. Make the filling: heat the cream in a bottom heavy pot over medium heat.
6. While the cream is heating, finely chop the chocolate.
Ingredients
Instructions
16
Dark Chocolate Tart
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Prep Time: 10 minutes Cook Time: 30 hours8 Servings 350°
CRUST
• 6 tbsp coconut flour
• 2 tbsp erythritol
• 1/4 cup melted butter
• Two 4-inch Tart Pans
• 1 large egg
Per serving Calories: 190Fat: 17.25Protein: 3gNet Carbs: 1.7g
Recipe can be quickly added to MyFitnessPalSearch “KetoConnect - Chocolate Tart”
Nutrition
7. Once the cream has heated through pour it into a narrow jar (that will fit an immersion blender) or a large measuring cup.
8. Add the chopped bakers chocolate and blend with the immersion blender. Add the cream cheese, egg, erythritol, and stevia and blend until smooth.
9. Turn the oven down to 325 degrees.
10. Divide the filling mixture between the two crusts and bake for another 15 minutes.
11. Allow to rest for 30 minutes and then refrigerate for 1-2 hours to fully set. Before serving, let it rest on the counter for 10 minutes.
FILLING
• 2 oz. unsweetened Baker’s Chocolate
• 1/2 cup heavy whipping cream
• 1/4 cup powdered erythritol
• 1 large egg
• 1 oz. cream cheese
• 30 drops Liquid Stevia
NotesIf you’re looking to cut the dark chocolate flavor, try topping each slice with a dollop of whipped cream.
Dark Chocolate Tart
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1. Heat the waffle maker to medium heat.
2. Beat eggs together in a small bowl until combined.
3. When the waffle maker is heated, start by adding a small handful of cheese. Next, pour in the beaten eggs, and top with an additional handful of cheese.
4. Close the waffle maker and allow to cook for 3-5 minutes or until steam is no longer coming off of the waffle maker.
5. Store in the fridge for 3-5 days.
Ingredients
Instructions
18
Keto Chaffles
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Prep Time: 1 minute Cook Time: 5 minutes2 Servings 0°
• 2 large eggs
• 1/2 cup shredded cheese
• waffle maker
Per servingCalories: 195Fat: 15Protein: 14gNet Carbs: 1g
Nutrition
NotesUse Chaffles as a low-carb bread replacement for all your favorite sandwiches.
Keto Chaffles
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1. Preheat oven to 350 degrees F.
2. Spray a 8.5 x 4.5 bread loaf with oil of choice. Can also line with parchment paper for easier removal.
3. In a medium bowl add almond flour, baking powder, cinnamon, and salt. Combine using a hand mixer until fluffy and incorporated.
4. In another large bowl, add the cream cheese, butter, and erythritol. Beat until well combined.
5. Add vanilla, sour cream, and stevia and mix well. Add eggs and beat well until fully incorporated.
Ingredients
Instructions
20
Blueberry Walnut Pound Cake
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Prep Time: 10 minute Cook Time: 50 minutes10 Servings 350°
• 2 cups almond flour
• 2 tsp baking powder
• 1.5 tsp ground cinnamon
• 1/2 tsp pink himalayan salt
• 4 oz. cream cheese
• 1/4 cup butter, softened
• 1/4 cup erythritol
• 1.5 tsp vanilla extract
Per servingCalories: 297Fat: 27gProtein: 9gNet Carbs: 6g
Recipe can be quickly added to MyFitnessPalSearch “KetoConnect - Keto Pound Cake”
Nutrition
• 1/4 cup sour cream
• 1/2 tsp liquid stevia
• 4 large eggs, room temperature
• 2/3 cup fresh blueberries
• 1/2 cup chopped walnuts
6. Add the dry ingredients in 2 batches to the wet ingredients ad combine one last time using the hand mixer.
7. Fold in the blueberries and walnuts.
8. Bake for 50-60 minutes until a toothpick comes out clean. Remove from oven and allow to cool in the pan for 10-15 minutes, then transfer to a cooling rack. Slice into 10 pieces and top with whipped cream and fresh blueberries, if desired.
Oven temps vary so be sure to check on the pound cake starting at 40 minutes. If it’s browned all over and a toothpick comes out clean it should be fully cooked through!
NotesUse whatever kind of berries and nuts you like best. Raspberries and pecans or maybe peanuts and dark chocolate!
Blueberry Walnut Pound Cake
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1. For the crust, preheat the oven to 350 degrees F. Add almond flour, xanthan gum, coconut flour and salt to food processor and pulse until evenly combined.
2. Add butter and cream cheese cubes and pulse for a few seconds, just until crumbly. Add egg and liquid stevia and pulse until the dough just begins to come together into a ball, being sure not to overwork the dough. The mixture should resemble coarse.
3. Turn out the dough onto plastic wrap and pat into a ball, then flatten and seal.
4. Refrigerate for at least 30 minutes then place cold dough disc between two sheets of parchment paper and, working quickly, gently roll out to desired size.
5. Once the dough is in the pie pan or molded into your desired shape (galette, tart, etc.), refrigerate it for 30 minutes (or freeze it for 10-15 minutes) before baking to help it keep its shape.
Ingredients
Pie Crust Instructions
22
Low-Carb Pecan Pie
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Prep Time: 1 hour Cook Time: 1 hour 10 Servings 350°
CRUST
• 8-inch pie pan
• 1.25 cups almond flour
• 2 tbsp coconut flour
• 1/2 tsp xanthan gum
• 1/4 tsp pink salt
• 3 tbsp unsalted butter,
cold and cubed
FILLING
• 3/4 cup unsalted butter
• 1/2 cup erythritol
• 1 + 3/4 cup heavy whipping cream
• 1/2 tsp pink salt
• 15 drops liquid stevia
• 1.5 tsp beef gelatin powder
• 1 large egg, room temperature
• 1.5 cups raw pecans, roughly chopped
6. Brush it with egg wash, if desired. If baking a pie crust base, prick the base with a fork a few times to keep bubbles from forming.
7. Bake pie crust for 8-10 minutes and allow to cool.
• 1/4 cup cream cheese, cubed
• 1/2 tsp pink himalayan salt
• 1 large egg
• 15 drops liquid stevia
1. Melt butter and erythritol in a large saucepan over medium-low heat. Cook 6-8 minutes, stirring frequently, until golden brown.
2. Slowly add 1 ½ cups cream and bring to a simmer for 15-20 minutes, until thickened and the color of caramel.
4. Remove pan from heat and stir in vanilla extract and stevia. Set aside to cool. Meanwhile, bloom gelatin in remaining cold cream for 5 minutes.
5. Gently whisk egg in a clean bowl. Drizzle ¼ cup of caramel sauce in slowly, constantly whisking to temper the egg. Gradually whisk in remaining caramel sauce, then bloomed gelatin.
Pecan Pie Filling Instructions
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6. Layer the bottom of the cooled crust with chopped pecans. Pour the wet ingredients mixture over top of the pecans and crust covering all the pecans.
7. Cover the crust edges with foil or a pie guard so it doesn’t burn. Bake for 45-55 minutes until filling is set.
8. Allow to cool for 20 minutes prior to serving. Best stored on the counter up to three days or in the fridge up to ten.
Per servingCalories: 505Fat: 51gProtein: 7gNet Carbs: 4g
Nutrition
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NotesTop your pie with whipped cream or sugar-free vanilla ice cream!
Low-Carb Pecan Pie
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