Keto Desserts: Ten Must Have Ingredients and 15 Bonus Recipes

Keto Desserts: Ten Must Have Ingredients and 15 Bonus Recipes

It’s 8:00 pm on Saturday night. You have followed your keto diet perfectly for the week and are craving something sweet. The GirlScout cookies and ice cream in the freezer are calling your name, but you know that giving in will kick you out of ketosis and set you back. Thankfully, with just a handful of ingredients, you can easily whip up one of the awesome keto desserts from my free resource library!

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10 Products to Have on Hand when Carb Cravings Strike and you Need a Keto Dessert!

If you don’t know this about me already- I hate grocery shopping! I either order online or put together orders online for local pickup. For this reason, I have added online links for your convenience. These are affiliate links, which means if you place an order after clicking one, I will earn a very small percentage at NO expense to you! It’s a win-win, really.

My assumption here is that you have baking powder and vanilla on hand, so I have not included these in the list.

The first ingredients to consider and the foundational ingredients of most keto treats are

Full-Fat Dairy Products:

Heavy cream, cream cheese, sour cream, and of course, BUTTER!  These are a few of the ONLY ingredients I still order from my local grocery store (I add it to my order for pickup).

Secondly, you must look to replace in your gluten free, low carb, keto desserts, and baked goods is wheat flour, so number one on the list is my favorite:

Almond Flour:

You can use almond flour as a wheat flour substitute in almost any baked good recipe! It’s higher in fat, protein, and fiber, but also much higher in nutrient value.

You can buy almond flour in supermarkets (like Bob’s Mills), but I find it easier and less expensive to order online.  For most baked goods, the finer milled products, like Honeyville yield the best results. I highly recommend it.

Coconut Flour:

Coconut flour is very versatile and excellent for those who are looking for a gluten free and nut free flour alternative. It is quite long lasting because the ratios for coconut flour to wheat flour are quite different: you use much less coconut flour! also buy my coconut flour online.  

Coconut Oil:

There are so many uses for coconut oil that I think everyone should have two on hand at all times: One in the kitchen and one for the bathroom. I use coconut oil in cooking and in my daily beauty routine. You can read more about that here. 

PIN THIS 

A milk substitute is also very important. You can use almond milk, but I prefer:

Coconut Milk:

Milk is high in carbs but is used in many baked goods. Thankfully, coconut milk can be used as a high fat, low carb substitute. I order in bulk to make sure I never run out!

You will also need to replace refined sugars in your keto desserts.

Sugar Substitutes:

Sugar is obviously high in carbs and a big no-no on a low carb or keto diet so it is essential to have a replacement on hand for your sweet keto treats. I use Stevia drops when a liquid is required, and for a granulated replacement, I like Swerve and Truvia.

Flavored Syrups:

There are so many options available! These are utilized in one of the recipes I have on  My Favorite 15 Keto Desserts: Kill your Carb Cravings- Fast! list.  

This is a link to the caramel flavor: it’s delicious. These are also great for making decadent coffee drinks. Take a look around after you click on the caramel flavor link. You’ll be amazed at the variety!

Almond Butter:

One of my favorite, quick keto desserts recipes you will get when you subscribe to my FREE resource library is made with my favorite sugar-free almond butter: Barney Butter. YUM!! Many recipes call for peanut butter, but I prefer almond.

Sugar-Free Dark Chocolate:

Some of my most intense carb cravings are chocolate cravings! Thankfully there are many chocolate Keto treats recipes out there that utilize sugar-free dark chocolate.  I also keep Special Dark Cocoa on hand for keto desserts that call for cocoa in place of actual chocolate.

Lastly, an ingredient you will happy to have on hand for keto sauces as well,

Xanthan Gum Powder:

The most important piece of advice I can give about xanthan gum is a little goes a very long way. It is a thickening agent and can give smooth, rich textures to sauces and help bind and emulsify. One bag will last ages and is definitely worth the investment.

I hope you will find this list helpful.  I like to be prepared because I never know when the cravings will strike, and now you will be, too!!

This is one of my favorite keto desserts- the recipe takes less than 3 minutes start to finish.  It’s one of the 15 you’ll get when you subscribe to my FREE library!

 

Some of the links on this website are affiliate links. That means that if you purchase a product through one of my links, I receive a small commission, and the price is still the same for you! To learn more about this, click here.

Thank you for helping me keep this blog going. I appreciate your support.

HI, I’M ASA!

I’m a Paleo enthusiast, Keto newbie, toxin- and cruelty-free beauty addict, and autoimmune wellness advocate on a mission to help others thrive in spite of it all.

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Should You Be on a Gluten-Free Diet?

Should You Be on a Gluten-Free Diet?

GLUTEN-FREE! It is hard to avoid the term if you are looking into making changes in your diet, but should you jump on the gluten-free wagon?

It is in most of your favorite foods, and you hate to give them up, but you keep wondering if this is just a fad or if you should be eating a gluten-free diet, or maybe at least be limiting consumption or avoiding it.

Probably.

Gluten is protein found in many grains like wheat, rye, and barley. It’s responsible for developing the sticky consistency that develops when flour mixes with water. It’s commonly found in bread and other baked goods, pasta, cereals, beer and other products made from these grains. Gluten-containing flours are added to many processed foods as well.

Gluten is not an essential nutrient, so it is possible to eat a healthy, nutrient-rich diet without it. Many doctors suggest that avoiding gluten would actually benefit everyone. So it is not just a passing fad.

Chances are that yes, you could benefit from going gluten-free, especially if you have an autoimmune condition.

Who should definitely be gluten-free?

Some people are dangerously sensitive to gluten. For example, if you have celiac disease, an autoimmune disease, you definitely should avoid all traces of it. About 1% of adults have been diagnosed with celiac disease. However, it’s estimated that up to 80% of people who have it don’t even know it!

After eating even a trace of gluten the immune system attacks it as a foreign invader. This results in severe damage to the gut lining. Some of the digestive symptoms include bloating, diarrhea, and constipation. Other symptoms of celiac disease include headache, fatigue, and skin rashes.

Long term effects of eating gluten, if you have celiac disease, are serious, including:

  • Nutrient deficiencies
  • Osteoporosis
  • Infertility
  • Nerve damage and,
  • Seizures

It’s estimated that one percent of the population has Celiac disease and one in 30 people have a gluten sensitivity.

There are many common signs of gluten sensitivity. The problem is that they’re not very specific. They don’t necessarily occur immediately after eating it, and they’re not always located in the gut. This makes it so difficult to pin down the symptoms as gluten related.

Symptoms of non-celiac gluten sensitivity include:

  • Digestive issues (bloating, flatulence, diarrhea, and stomach pain)
  • Skin issues (eczema and redness)
  • Bone and joint pain
  • Fatigue and chronic tiredness
  • Other symptoms like headache and mood issues

Many with autoimmunity, like me, are sensitive to gluten and find that their symptoms improve when following a gluten-free diet.

Why is this?

Gluten Free Diet

Gluten Causes Inflammation

Eating gluten causes inflammation every time someone with a sensitivity eats it. An estimated 99 percent of people with gluten sensitivity are undiagnosed, so they are increasing their inflammation without even knowing

What does this mean for your health?

Dr. Amy Myers, the author of The Autoimmune Connection, explains it this way:

If you have an autoimmune disease, then that means that somewhere along the way, your immune system went rogue and began attacking your body’s own tissues. This change from healthy to autoimmune isn’t instantaneous, it happens over years. As I explain in my book, it’s a spectrum, and the factor that pushes you up the spectrum and towards autoimmunity is inflammation.

When your immune system is continuously creating inflammation in response to the gluten you’re eating, your leaky gut, and the microbes and toxins flooding your bloodstream, you develop chronic inflammation. Your immune system is now stressed and is less able to attack pathogens and invaders with precision. Instead, it begins indiscriminately sending wave after wave of attack in a desperate attempt to fight off the invaders. Eventually, your body’s own tissues end up on the receiving end of the attack, and you end up with an autoimmune disease.

The only way to give your immune system the break it needs to regain its precision so that it can stop mistakenly attacking you, is to remove gluten entirely.

“Remove entirely” is a tough phrase to read when considering transitioning to gluten-free.

I know. Oh, how I know. Some of my very favorite foods are gluten bombs: biscuits, pancakes, doughnuts, bread of all shapes and sizes,  GrapeNuts cereal. . . I could go on and on.

But I could also go on and on about the benefits I have experienced since going gluten-free and the changes I have seen in our daughter since removing the gluten from her diet as well. I noticed an immediate reduction in bloat and overall inflammation: my morning stiffness was greatly improved, and my skin cleared up.You can read more about my diet here.

My daughter stopped having chronic stomach issues, her energy level tripled,  her allergies improved, and the dark circles under her eyes disappeared. It has been an amazing experience.

A few points of consideration when going gluten-free:

It is easier than it used to be.

Being gluten-free is popular and as a result, there are many foods available now that are “gluten-free.” But, as with most “diets,” gluten-free is not guaranteed to be healthier (gluten-free cookies are still cookies!).

Some gluten-containing foods have the nutrition that you’re going to have to get elsewhere (not from those cookies, though):

  • Folate/folic acid (vitamin B9). Many breads and cereals are fortified with this vitamin. To get it naturally, make sure you’re eating plenty of leafy greens. And if you’re planning to get, or are pregnant, talk to your healthcare professional about this critical nutrient.
  • Dietary fiber. Whole wheat is a major source of this all-too-important and often forgotten nutrient. High-fiber gluten-free foods include brown rice, quinoa, flax seeds, chia seeds, beans/legumes, and fruits and veggies.

So if you’re going gluten-free, choose nutrient-dense whole foods (not gluten-free processed junk foods) to make sure you get all the nutrition you need.

Here’s my gluten-free recipe for banana chocolate chip muffinswhich is actually quite healthy, but tastes like an indulgent treat.

I realize the idea of transitioning to gluten-free can be daunting. I was freaked out about it too, especially when I added my daughter into the mix. But trust me, if I can do it you can too. Going gluten-free has been a very positive experience for us and was the first step I took toward taking back my health post-diagnosis.

If you are looking for some guidance, I have an ongoing accountability/ support group here.

Check out the many discounted gluten free products at Thrive Market, my favorite online source for healthy products.

 

Want more recipes like this delivered straight to your inbox? Subscribe to my newsletter here.

I look forward to connecting with you soon,

 

 

 

Some of the links on this website are affiliate links. That means that if you purchase a product through one of my links, I receive a small commission, and the price is still the same for you! To learn more about this, click here.

Thank you for helping me keep this blog going. I appreciate your support.

HI, I’M ASA!

I’m a Paleo enthusiast, Keto newbie, toxin- and cruelty-free beauty addict, and autoimmune wellness advocate on a mission to help others thrive in spite of it all.

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Paleo, AIP, Whole30, or Primal? How to Choose the Best Option for You.

Paleo, AIP, Whole30, or Primal? How to Choose the Best Option for You.

Paleo, The Autoimmune Protocol, Whole30, and Primal. You’ve probably heard of all these when reading about the best autoimmune diet, but do you know the difference between them?

There are many similarities, but it’s subtle differences you should pay attention to when choosing the best autoimmune diet for you. This is especially true for those with food sensitivities:

The autoimmune diet you choose will directly impact your wellness and your symptoms.

Thankfully, no matter which option you choose or have already chosen, it will be healthier than the Standard American Diet (SAD).

I have read the foundational books for each of these approaches, so the information provided in this post comes directly from the leading authorities on the topics.

By the time you finish reading, you’ll understand the purpose of each of these diets and the information necessary to make a decision as to which approach might be best for you, because the best autoimmune diet is the one that works for you.

 

Since the AIP and Whole30 programs are variations of the Paleo approach, let’s start with Paleo.

I’ll tackle Primal a little later.

This post contains affiliate links. Click here to read my disclosures.

Paleo is a long term diet. This is a way of eating for life.

Paleo is a very popular autoimmune diet for many. The top two offenders: dairy and grains (and as a result, gluten) are not allowed, threfore, many find relief when following a Paleo diet.

Robb Wolf, one of the world’s leading paleolithic nutrition experts, and whose book, The Paleo Solution, brought me a greater understanding and respect for the approach, explains:

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.

 WHAT TO EAT ON A  PALEO DIET:

  •  Lean proteins
  • Fruits and Vegetables
  • Healthy Fats from Nuts, Seeds, Avocados, Fish Oil, Olive Oil, and Grass Fed Meats

FOODS TO AVOID ON THE PALEO DIET

  • Legumes (beans, peas, peanuts)
  • Cereals and Grains
  • Refined Sugars and Sweeteners
  • Refined Seed Oils
  • Dairy (Ghee, clarified butter is allowed if tolerated)

One of the common misconceptions is that the Paleo diet involves eating bacon and red meat all day every day. This is not true, as the focus is to improve health by increasing nutrients, which requires eating fruits, vegetables, nuts, and seeds as well.

The Autoimmune Protocol is a specialized version of the Paleo diet, an elimination diet designed to help identify food sensitivities, which can impede our ability to heal.

For many, a Paleo approach will bring about relief and improvement, at least initially, but for others, an elimination diet is necessary to rule out foods that, while allowed on Paleo, may still be problematic. This is where AIP comes in.

This diet is intended to be followed for a few months, then foods approved for the Paleo diet, but excluded from the protocol can slowly be re-introduced.

Sarah Ballantyne, the author of the book, The Paleo Approach, further explains:

The goal of the Autoimmune Protocol is to flood the body with nutrients while simultaneously avoiding any food that might be contributing to disease (or at the very least interfering with our efforts to heal). It is an elimination diet strategy, cutting out the foods that are most likely to be holding back our health. After a period of time, many of the excluded foods, especially those that have nutritional merit despite also containing some (but not too much) potentially detrimental compounds, can be reintroduced.

WHAT TO EAT ON THE AUTOIMMUNE PROTOCOL:

  • Vegetables- Eat a Variety- all Colors and Type
  • Fish and Shellfish
  • Organ Meats
  • Quality Meats
  • Quality Fats
  • Fruit
  • Probiotic/ Fermented Foods
  • Bone Broth

FOODS TO ELIMINATE WHILE ON THE PROTOCOL

  • Nightshades (white potatoes, peppers, tomatoes, eggplant, tomatillos)
  • Spices derived from Nightshades
  • Eggs
  • Sweeteners with no nutritional value (stevia included)
  • Grains
  • Legumes
  • Dairy
  • Nuts
  • Coffee and other seeds
  • Food additives and emulsifiers
  • Alcohol
  • NSAIDS (ie-Ibuprofen, naproxen, and aspirin)
  • Foods your body may react to if you are Gluten sensitive

This autoimmune diet is challenging but very beneficial for those looking to uncover food sensitivities so common and problematic, especially for those with autoimmunity.

Whole30 is also a specialized, short term approach that involves removing problematic foods for thirty days. It’s considered a reset.

It is strict, but many foods not allowed on AIP (nightshades, coffee, for example) are okay here as long as they are whole foods.

A driving philosophy is- The fewer ingredients, the better.

Whole 30 is often referred to as, “Paleo with potatoes,” but that is too simplistic.

Melissa Hartwig, the creator of Whole30 and author of, It Starts with Food, explains:

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition, like skin issues, digestive ailments, seasonal allergies, or chronic pain, that medication hasn’t helped? These symptoms are often directly related to the foods you eat—even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Eliminate the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the reset button.

WHAT TO EAT ON WHOLE30

Moderation is key

  • Meat
  • Seafood
  • Eggs
  • Vegetables (white potatoes are allowed)
  • some Fruit
  • Healthy fats

 

FOODS TO AVOID ON WHOLE30

  • Dairy- (ghee is okay)
  • Legumes (beans of any kind)- includes soy
  • Sweeteners (artificial or natural)
  • Grains
  • Alcohol- even for cooking
  • additives like msg and sulfites
  • Baked and treats goods made from “approved” ingredients

The idea here is to reset your body. This is a great starting point before transitioning into a traditional Paleo diet if you are already aware of food sensitivities.

 

 

Primal is a lifestyle where diet is just one piece of the puzzle.

The lifestyle involves eating whole foods, engaging in restorative exercise, sleeping enough, getting outside, and avoiding spending too much time in the digital realm. Sounds good, right?

There are many similarities between the Primal and Paleo dietary principals, but Primal is much less rigid.

In addition to Paleo approved foods, the diet allows for full-fat dairy, legumes, coffee, nightshades, and whey protein if one is able to tolerate such foods.

 

Mark Sission, author of The New Primal BluePrint, explains it this way:

When you get past the contrary position on coffee, the legume agnosticism, and the stances on potatoes and nightshades and dairy, there aren’t a lot of differences between paleo eating and Primal eating itself. The biggest difference is in the name: the paleo diet is a diet, while the Primal Blueprint is a lifestyle. You’ll often hear “make it a lifestyle shift, not a diet,” and it’s great advice. Diets don’t work. They come with built-in endpoints, “goal weights” that, once reached, people use to justify quitting.

This is an approach that still leads to much healthier eating and a better quality of life but is problematic for many with autoimmunity if not altered or customized.

To summarize these potential autoimmune diets:

Paleo: a long term approach- a way of eating for life that works with out ancestral DNA

AIP and the Whole30 are short term Paleo adaptations with restrictions designed for specific purposes. These diets are followed short term to identify problematic foods. One returns to the Paleo diet for the long term.

Primal is a lifestyle incorporating a less rigid version of the Paleo diet philosophy.

 

 

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After reading all of these books (and others), trying several anti-inflammatory diets including AIP and Whole30, eliminating and re-introducing foods, and much trial and error, I have finally found an autoimmune diet that works best for me.

It is basically a hybrid: a nightshade free combo of  Whole30 and Paleo with a little Primal thrown in for good measure. Confused? Hopefully not for long.

Here’s a quick explanation:

I start each weekday with a shake made from a powder containing whey protein isolate, which although contains only the slightest trace amounts of lactase, is not Paleo, but okay for Primal.

Coffee is controversial with some Paleo followers but is a big part of the Primal lifestyle. I drink at least one cup every morning.  I add stevia to my coffee, which is not Whole30 approved but is Paleo compliant.

Additionally, I avoid “paleofied” products like the bread and muffins made with approved ingredients (even though I bake them for my daughter) and unrefined sugars like maple syrup, which is more of a Whole30 philosophy, since unrefined sugars are allowed on the Paleo diet.

I avoid nightshades included in the  Whole30, Paleo, and Primal approaches.

As a rule, I focus on consuming quality proteins, lots of vegetables, some fruits, and healthy fats 

I consider mine to be a Paleo diet, but more of the 90/10 approach due to my Primal breakfast choices.

click here to read more about how I manage my rheumatoid arthritis with this diet

Finding the right autoimmune diet for you will take time, so be patient.

What is most important is finding what works for you. Many foods, even those included in all natural approaches, can still cause inflammation in those with sensitivities.

Please feel free to contact me with further questions about autoimmune diet and food sensitivity and be sure to subscribe to my email list to have anti-inflammatory recipes delivered right to your inbox.

HI, I’M ASA!

I’m a Paleo enthusiast, Keto newbie, toxin- and cruelty-free beauty addict, and autoimmune wellness advocate on a mission to help others thrive in spite of it all.

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My Autoimmune Diet: How to Manage your Symptoms with Food

My Autoimmune Diet: How to Manage your Symptoms with Food

Are you curious about diet and autoimmunity? You’ve probably read or heard that there are no proven connections between diet and autoimmune symptoms, but countless testimonials and personal experience tell me otherwise. I’ll share my autoimmune diet below.

I have tried many dietary approaches over the past four years. I started by eliminating gluten and dairy. When that wasn’t enough to improve my autoimmune symptoms I looked into the Paleo diet, AIP, Whole30, and Primal diets because they kept coming up during my research. Read my post on how to tell the difference and how to choose which one might be best for you.  

UPDATE: I am currently doing a Keto experient. 

I explain my autoimmune diet further there as well.

I avoid gluten, grains, dairy, beans, nightshade vegetables, refined sugars, and processed foods. So essentially, I follow a modified Paleo diet.

Changing my autoimmune diet has made all the difference with my autoimmune symptoms. My disease activity is minimal, I have very little inflammation, and my energy levels are back close to where they were pre-diagnosis: I can actually work out again.

Because of this, I thought it might be helpful to show you what a typical day on my autoimmune diet looks like. You’ll see how easy it is to follow a grain, gluten, refined sugar and low dairy diet without losing your mind in the process.

Through this post and others, I’ll show you how I make following my autoimmune diet for symptom relief is doable. This is real life, after all.

I am busy, a little lazy, frequently exhausted at the end of a long workday, and very human, so I eat many of the same foods repeatedly. I do this to simplify my life and because I have many food sensitivities; on my autoimmune diet I eat what I know will not increase inflammation and other autoimmune symptoms.

Also, I am not a food blogger and my food is shown “as is” on this blog, meaning there is no fancy plating going on around here. Well, sometimes I attempt it- but you will see what I mean. HA!

This Post contains affiliate links.

BREAKFAST

I KEEP IT SIMPLE AND AM A CREATURE OF HABIT

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This is my weekday breakfast on my autoimmune diet

Almost every weekday for the past two years I’ve started my morning with a shake.

I start with full fat coconut milk and/ or sugar-free almond butter or berries, but I ALWAYS add MCT OIl and collagen powder.

 

Other days I just have Bullet Proof coffee (coffee with MCT oil, and grass fed butter added). It’s delicious and filling.

 

anti-inflammatory smoothie maker nutribullet

Some might tire of a breakfast routine like this, but on my autoimmune diet, I have come to rely on simplified menus and routines as a way to better manage my disease activity.

I love starting my day with something so healthy and simple. I never have to think about breakfast, it takes about 30 seconds to whip up in the NutriBullet, and I drink it in the car on my way to work each day. The fact that it’s crazy delicious makes me pretty darn happy, too.

I also always have a cup of organic coffee with coconut or almond creamer or Nutpods when I have it and sometimes a drop of liquid stevia (chocolate is my favorite!). I am an addict, for sure.   


the coffee i drink on my autoimmune diet

On the weekends I eat later and have brunch instead.

Eggs with bacon or quiche made with an almond flour crust are favorites.

I make sure to drink lots of lemon water throughout the day because I never drink enough during the week. This is something I am working on, for sure! Some people’s autoimmune symptoms are aggravated by eggs. I eliminated them while on AIP and am happy I am able to tolerate them and have them as part of my autoimmune diet.

LUNCH

USUALLY LEFTOVERS OR SALAD- SOMETIMES A BIT MORE EXCITING

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Lunch is almost always leftovers, a salad, or leftovers and a salad.

It rarely changes because I am not one to prepare a new meal at lunchtime, and during the school year I pack my lunch every day (actually my husband packs it for me because he’s awesome like that) so it needs to be something quick.

I actually work leftovers into my weekly meal planning for this purpose.

One of my favorite salads is simply two handfuls of baby spinach, a few chopped strawberries, a handful of roasted pumpkin seeds, and a  simple balsamic vinaigrette. I was out of pumpkin seeds, so I just went with the berries and spinach.

Sweet Potatoes (not while on keto, though) and steak are two of the foods we eat often. I usually roast the sweet potatoes and anything we can grill is also a go-to especially in the summer months.

On keto, I just skip sweet potatoes and toss the steak right on my salad!

Voila! A perfect lunch crafted from leftovers. 

keto meal plans keto treats

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Snack

Because who doesn’t need a few snacks from time to time?

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I love snacks and I have a sweet tooth.

This is tough when trying to avoid refined and artificial sugars.

I love hard boiled eggs, beef jerky, a handful of almonds and almond butter with celery will sometimes work their way into the mix when I am especially hungry.

I put together a list of Keto Treats that you get if you subscribe to my Free library.

 

DINNER

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Dinner usually consists of a high-quality protein and plenty of vegetables.

The grill and Instant Pot are my best friends.

Cauliflower is a frequent flyer because I could eat mashed cauliflower every day!

I also try to eat as many green vegetables as possible. green beans, zucchini, broccoli, and brussels sprouts (roasted only) are the usual picks.

We use leftover veggies in a frittata. A big slice of frittata with a salad is one of my favorite lunches.

I like to prep more than I need each time to make dinner time easier during the week.

 

A typical dinner for us: grilled steak, sauteed zucchini and mushrooms,  and mashed cauliflower.

DESSERT

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I cannot think of a better dessert than fresh berries topped with coconut whipped cream (I use this). It’s simple and satisfying.  I try to stick to organic for the Dirty Dozen whenever possible, but I don’t obsess about it. I just wash everything really, really well in this solution. We do our best, but we aren’t perfect by any means.

Sometimes, though, I need a serious dessert. I wrote a post about the ingredients I keep on hand for these occasions here. 

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So, as you can see, if you keep it simple, following a Paleo/ Keto friendly diet can be quite doable.

I hope you will give it try if you’ve been thinking about it.

Need help with meal planning? Click here

In wellness,

Some of the links on this website are affiliate links. That means that if you purchase a product through one of my links, I receive a small commission, and the price is still the same for you! To learn more about this, click here.

Thank you for helping me keep this blog going. I appreciate your support.

HI, I’M ASA!

I’m a Paleo enthusiast, Keto newbie, toxin- and cruelty-free beauty addict, and autoimmune wellness advocate on a mission to help others thrive in spite of it all.

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