Keto Peanut Butter Chip Muffins

KETO PEANUT BUTTER CHIP MUFFINS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Try these keto peanut butter chip muffins on for size as a tasty snack for that addition to your morning breakfast, mid-day snack, or after work delight!

NUTRITION INFO

Total Servings12
Serving Size1 Muffin
Nutrition Per Serving
Calories276
Total Fat22.3g
Protein10.4g
Net Carbohydrates5.5g

INGREDIENTS

2 ½ cups almond flour
1 tbsp baking powder
1 tbsp vital wheat gluten
½ tsp salt
½ cup unsalted/unsweetened peanut butter , melted and cooled
⅔ cup Swerve
2 large eggs
1 cup water
1 tbsp vanilla extract
1 cups stevia chocolate chips

INSTRUCTIONS

Preheat oven to 425°F.

  1. Spray a 12 cup muffin tray with non-stick cooking spray or line with paper liners.
  2. Whisk together eggs, peanut butter, water and vanilla.
  3. In a medium bowl, or stand mixer add all dry ingredients except chips, stir until combined
  4. Add whisked wet ingredients stir until combined
  5. Add chips to the mix with a fewbowl scraping passes.
  6. Divide the batter into the 12 muffin cups and bake at 425°F for 5 minutes.
  7. Then reduce the oven temperature to 375°F and continue to bake for another 12-15 minutes(mine took 15) or until a toothpick inserted into the center comes out clean.
  8. Let cool for about 5-10 minutes .

Keto Coconut Clusters

KETO COCONUT CLUSTERS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

When you're looking for a light and sweet snack and want to maintain your ketosis, these keto coconut clusters are great to bake, snack, and pack to fulfill any craving.

They offer that satisfying crunch, are high in energy, and help with your protein fix too. If that isn't enough to entice you, they are quick and easy to make. Try them after a workout, or in the mountains for that 15 minute vista view break!

NUTRITION INFO

Total Servings48
Serving Size4-6 Pieces
(1 piece = 9g)
Nutrition Per Serving
Calories123
Total Fat9.7g
Protein6.4g
Net Carbohydrates0g

INGREDIENTS

1½ cups coconut flakes
1 cup sliced almonds
¾ cup pumpkin seeds
¼ cup chia seeds
1/2 cup chocolate chips (krisda)
3/4 cup stevia or sugar free syrup (this recipe uses Pyure brand)

INSTRUCTIONS

Pre-heat oven to 350 degrees farenheit.

  1. Place all ingredients into a mixing bowl and gently toss until everything is lightly coated with the syrup.
  2. Pour the mixture out onto a parchment lined baking sheet and gently press out into a flat 1/4″ thick sheet.
  3. Bake for 30 minutes or until the bark has slightly hardened.
  4. Remove from the oven and cool completely.
  5. Break into bite size pieces.

Keto Chocolate Mug Cake

KETO CHOCOLATE MUG CAKE

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

A quick fix for a sudden craving, this chocolate mug cake recipe can be whipped up in less than 5 minutes.

This delicious mug cake only takes a minute to cook in the microwave, or ten minutes in the oven.

Top if off with some whipped cream from full fat heavy cream, a little sugar free chocolate sauce, a strawberry, and serve!

The best part is that it's a single serving recipe so you don't have a whole batch sitting in your cupboard to tempt you.

NUTRITION INFO

Total Servings1
Serving Size1 mug cake
Nutrition Per Serving
Calories84
Total Fat7g
Protein5g
Net Carbohydrates5g

INGREDIENTS

1/4 cup almond flour
1 Tbsp cocoa powder
1 Tbsp monk fruit sugar or sweetener of choice
1/8 Tsp salt
1/4 Tsp baking powder
1 egg
3 Tbsp non-dairy milk of choice
1/4 Tsp pure vanilla extract
1 Tbsp Krisda chocolate chips

INSTRUCTIONS

  1. Preheat oven to 350° F (if using oven).
  2. Whisk egg, milk and vanilla with a fork.
  3. Add remaining ingredients, mixing well.
  4. Pour into a small mug or ramekin (oven-safe, if using oven).
  5. Bake for 10 minutes OR microwave for 1 to 1.5 minutes on high.
  6. The chocolate mug cake will look a bit gooey, but it will firm up.

Keto Vegan Granola

KETO VEGAN GRANOLA

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Who would a vegan be without their Keto friendly granola?

This delicious grain-free granola is a great snack on it's own, but I love to sprinkle it over full-fat greek yogurt. Vegans will want to opt for vegan yogurt substitutes, such as coconut yogurt.

NUTRITION INFO

Total Servings20
Serving Size1/2 cup
Nutrition Per Serving
Calories136
Total Fat12g
Protein3g
Net Carbohydrates0g

INGREDIENTS

1 cup unsweetened coconut flakes
1/2 cup cashews, chopped
1/2 cup walnuts, chopped
1/2 cup almonds, chopped
1/2 cup almonds, sliced
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
2 Tbsp chia seeds
2 Tbsp almond flour
1 Tsp ground cinnamon
1/4 Tsp salt
2 Tbsp extra virgin coconut oil
1 Tsp vanilla extract
1 Tsp molasses
1 Tbsp monk fruit sugar

INSTRUCTIONS

Preheat oven to 300° F.

  1. Line a baking tray with parchment paper and set aside.
  2. In a large bowl combine coconut, cashews, walnuts, almonds, sunflower and pumpkin seeds, chia seeds, almond flour, cinnamon and salt.
  3. In a sauce pan over medium heat, melt coconut oil and add vanilla, molasses and monk fruit sugar.
  4. Pour coconut oil over the granola mixture and use a spatula to evenly coat the granola.
  5. Spread the granola evenly on the baking tray in a single thin layer. Use two baking sheets if necessary.
  6. Bake for 25 minutes, stirring halfway with a wooden spatula. Your grain-free granola is ready when it is golden brown and crisp.
  7. Once the granola is cooled, transfer to a glass preserving jar. It can be stored for up to two weeks.

Keto Vegan Breakfast Brownies

KETO VEGAN BREAKFAST BROWNIES

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

These KetoJennit vegan breakfast brownies are so moist and delicious! Adapted from my favourite chocolate zucchini loaf recipe, it's hard to believe these sinful treats are nutritious.

They come out of the oven looking slightly undercooked, so just trust the instructions.

NUTRITION INFO

Total Servings12
Serving Size1
Nutrition Per Serving
Calories170
Total Fat15g
Protein3g
Net Carbohydrates1g

INGREDIENTS

3 chia eggs, whisked (1 Tbsp chia seeds + 2.5 Tbsp water = 1 chia egg)
1 small zucchini, shredded and moisture squeezed out (approx. 1-2 cups)
1 cup almond flour
1/2 cup cocoa powder
1/2 cup coconut oil, melted
1 Tsp baking powder
1 Tbsp vanilla extract
1/3 cup monk fruit sugar
2 Tbsp Lily's or Krisda chocolate chips, for topping
Dash of salt

INSTRUCTIONS

  1. Preheat oven to 375° F.
  2. Mix all the ingredients together in a large bowl.
  3. Pour into muffin tray. Use silicone muffin tray, or grease a metal tray.
  4. Bake for 15 to 18 minutes. Muffins will still look uncooked when they are finished.

Keto Low Carb Turtles

KETO LOW CARB TURTLES

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

My low carb turtle recipe is an experiment that I had to try after finding some amazing sugar free caramel at a specialty grocery shop.

Now, this is a big deal. First, a traditional caramel recipe is literally made with sugar. Cutting out sugar is a big deal for a Keto diet to work. In fact, cutting out sugar should be a big deal in life. In the commitments that I made to get my high-energy child off of sugar, or at least way lower amounts, I found a magical specialty grocery shop that had the magic ingredient. When I landed on this sugar free caramel that you could literally eat off of a spoon, I had to start my experiment. This recipe is the result of that experiment.

Enjoy!

NUTRITION INFO

Total Servings16
Serving Size1 bar
Nutrition Per Serving
Calories130
Total Fat9g
Protein1g
Dietary Fiber1g
Sugars1g
Net Carbohydrates4g

INGREDIENTS

1.5 cups almond flour
1/2 cup swerve
1 tablespoon molasses
1 cup pecans
2 tbsp sugar free caramel
1 cup Krisda sugar free chocolate chips
1/4 cup salted butter

INSTRUCTIONS

Pre-heat oven to 350 Degrees Fahrenheit

  1. Melt the butter in a small pot or in the microwave.
  2. Mix the melted butter with swerve, almond flour, and molasses until fully incorporated.
  3. Press the final mixture into a greased 8”x8” pan.
  4. Bake for 15 minutes.
  5. Take it out of the oven, then let it cool completely.
  6. Mix pecans and caramel in a small bowl then spread over the chocolate crust.
  7. Top with sugar free chocolate chips.
  8. Bake for 25 minutes.
  9. Take it out of the oven, then let it cool completely.
  10. Once cool, cut into 16 squares.

Keto Black Forest Cake

KETO BLACK FOREST CAKE

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

My Black Forest Cake is an almost sugarless black forest cake. It is Keto friendly and oh, so tasty! It's black forest cake. What else can I say about it?

NUTRITION INFO

Total Servings16
Serving Size1 Slice of 1/6 cake
Nutrition Per Serving
Calories145
Total Fat11g
Sugars3g
Net Carbohydrates5g

INGREDIENTS

Sponge Cake Layers

9 large eggs room temperature
1 cup monk fruit sugar
1 cup almond flour
1/2 cup cocoa powder
4 tbsp butter melted, room temperature
1 tsp baking powder
1 tsp cinnamon
1 tsp vanilla extract

Cream Filling

1 packets powdered gelatin
3.5 cups heavy whipping cream
1 tbsp cherry vodka or rum
2 oz. powdered swerve

Cherry Filling

1 lb. pitted sour cherries
3 tbsp. cherry vodka or rum

Chocolate Topping

2 oz. 90% dark chocolate

INSTRUCTIONS

Sponge Cake Layers

Preheat the oven to 350°F

  1. Line bottoms of three 8" or 9" cake pans with parchment paper.
  2. Spray or butter the sides.
  3. Using an electric mixer, beat 9 eggs with the whisk attachment for 1 minute on high speed.
  4. With the mixer on, very slowly add 1 cup erythritol and continue beating on high speed a full 8 minutes. The resulting consistency should be will be thick and fluffy.
  5. In a separate bowl mix almond flour, baking powder, cinnamon, and cocoa powder.
  6. Fold them into batter slowly with a spatula.
  7. Once all flour is in, continue to fold just until no streaks of flour remain. Be sure to scrape the bottom of the bowl to get any pockets of flour while trying not to deflate the batter.
  8. Fold in the vanilla and room temp butter until incorporated.
  9. Divide the batter amongst the three pans as evenly as you can
  10. Bake immediately for 20 minutes, or until a toothpick comes out clean.
  11. Let cool in pans for 10 minutes before removing to a wire rack

Cherry Filling and Syrup

  1. Roughly chop pitted sour cherries and place in a medium bowl with 3 Tbsp cherry vodka or rum.
  2. Let the cherries sit at room temp for at least 30 minutes while stirring a couple of times.
  3. Drain cherries in a sieve over a bowl. Keep the cherries and syrup.
  4. Dissolve gelatine according to instructions.
  5. Using an electric mixer, beat heavy cream with whisk attachment on high speed until soft peaks form.
  6. Add the powdered erythritol and 1 tbsp of cherry vodka (or rum) and beat on high for another minute.
  7. Add dissolved gelatine and beat for another minute or two until stiff and spreadable.

Assembling the Cake

  1. Place first sponge cake layer on a cake stand and brush with 1/3 of the syrup.
  2. Cover top with about 1 cup frosting and top with 1/2 of the chopped cherries.
  3. Repeat with remaining layers and top with the flattest layer.
  4. Fill the cracks along the sides of cake with frosting, then frost the top and sides with remaining frosting.
  5. Leave some of the frosting in a piping bag in the fridge for the top frosting (optional).

Chocolate Topping

  1. The easy way is to run a potato peeler under hot water to heat and shave the chuck of chocolate.
  2. Cover sides and top of cake with chocolate shavings leaving a 1" perimeter on top for piping frosting (optional)
  3. Refrigerate the finished cake for at least 4 hours or overnight before serving.

Keto Chocolate Ganache Torte

KETO CHOCOLATE GANACHE TORTE

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

First and foremost, I’m a foodie and deserts are my thing! I’m also a pretty skilled chef. I did get to audition for MasterChef Canada twice. Although I didn't make the cut it was probably for the best, as are most life lessons. Imagine how out of shape I'd be if I was famous? Daydreams aside, this chocolate ganache torte is a MUST have for any chocoholic!

This recipe features Krisda brand chocolate chips, and is the next level delicious! Other keto chocolate chips don't come close to offering the creamy velvet like texture. It is true what they say, even in Keto. You can have your cake and eat it too!

NUTRITION INFO

Total Servings12
Serving Size1 slice = 1/12 pie
Nutrition Per Serving
Calories266
Total Fat26g
Protein4g
Net Carbohydrates5g

INGREDIENTS

Pecan Pie Crust

2 Cups of pecans
2 Teaspoons melted butter
1⁄2 Teaspoon vanilla
4 Tablespoons monk fruit sugar
1 Tablespoon water

Ganache

2 Cups Krisda chocolate chips (stevia sweetened)
2 Cups heavy whipping cream

INSTRUCTIONS

Pre-heat oven to 325 Degrees Fahrenheit

Pecan Pie Crust

  1. Grind the pecans in a food processor using the fine setting.
  2. Add melted butter, monk fruit sugar, vanilla, and water. Process until mixed
  3. Press the mixture into a 9-inch pie pan.
  4. Bake for 20 mins and let cool completely

Ganache

  1. Place the chocolate chips and heavy cream in a large bowl
  2. Microwave for 1 minute 30 seconds. Lightly stir and then microwave for another minute and 30 seconds. Stir until well combined
  3. Pour the mixture into cooled pecan pie crust and let it set in fridge for several hours.

Keto Peanut Butter Cookies

KETO PEANUT BUTTER COOKIES

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

This is basically just one of those over done, my sisters aunts brothers cousin blog type stories. My friend in Smithers came across this Fatso brand peanut butter in the local grocery store and snapped a pic asking if I wanted a jar to try. Like a total hipster trendy Peanut butter that's high in protein and aimed at ketoers, as seen on TV type feeling, it had all the markers of a gimmicky gross tasting peanut butter I figured that it at least had the potential to reel in 100 likes on Instagram. That it did! I LOVE likes! Was it love at first taste? Hell no, but put some sugar and eggs or in this case monk fruit sugar and this stuff becomes delicious! My lesson learned, I’m to old to be trendy. Right? These cookies are a perfect snack to wind down your day!

NUTRITION INFO

Total Servings32
Serving Size1 cookie
Nutrition Per Serving
Calories94
Total Fat8g
Protein3g
Net Carbohydrates1g

INGREDIENTS

2 Large eggs
3/4 Cup monkfruit sugar
2 Cups peanut butter (I used FATSO brand)

INSTRUCTIONS

Pre-heat oven to 350 Degrees Fahrenheit

  1. Mix ingredients in stand mixer on med high for two mins
  2. Roll into balls
  3. Place balls onto non-stick baking sheet with 2" of space between each (All cookies are best baked on parchment paper)
  4. Push down with a fork
  5. Bake for 12 minutes
  6. They will be soft. So, let them sit for just a few minutes before transferring to cooling rack

Keto Chocolate Chip Muffins

KETO CHOCOLATE CHIP MUFFINS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Who doesn’t love a good chocolate chip muffin snack? How could you not want to make these?

This is a simple keto recipes that anyone can bake. As a simple trick to prevent your chips from sinking, simply stir them at the end before you put them in the oven.

NUTRITION INFO

Total Servings12
Serving Size1 Muffin
Nutrition Per Serving
Calories104g
Total Fat10g
Protein3g
Net Carbohydrates5g

INGREDIENTS

2 Cup Almond Flour
1/2 Cup Swerve
2 tsp baking powder
1/3 cup Butter Melted
1/3 cup unsweetened Coconut milk
4 Large Eggs
1 teaspoon Vanilla Extract
3 Tbsp Krisda Choc Chips

INSTRUCTIONS

Preheat your oven to 355

  1. Mix the almond flour and the baking powder together in a bowl.
  2. Add eggs into the mixture and mix until well combined.
  3. Melt butter and mix into the almond flour and egg mixture.
  4. Add the remaining ingredients (except the chocolate) Swerve, baking powder, unsweetened coconut milk, and vanilla extract and pour into a lined muffin tray
  5. Add chocolate chips.
  6. Bake for 20 mins. Let them cool and enjoy.