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. 

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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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Paleo Pumpkin Muffins: nut, gluten, grain, and dairy free

Paleo Pumpkin Muffins: nut, gluten, grain, and dairy free

Paleo Pumpkin Muffins are perfect any time of year but I tend to crave them more as cooler temperatures roll around.

Even though I am not one of those obsessed with all things pumpkin-spiced, there is something about fall that calls for pumpkin recipes like these Paleo pumpkin muffins.

I usually whip up a double batch of these on the first chilly weekend that rolls around freeze them to use in the weeks to come.

These Paleo pumpkin muffins are perfect for a quick breakfast when you’re running out the door or for a healthy afternoon snack.

They are full of ingredients you can feel good about, like fiber and vitamin-rich pumpkin (This is the brand I order in bulk), low carb, high fiber, gluten and grain free coconut flour, energy boosting coconut oil, and mineral-rich maple syrup. 

You can get free maple syrup today!

There are plenty of gluten-free flours out there and we use them for some recipes, but they are lacking the healthy benefits that coconut flour provides.

These are also perfect for those with nut allergies who still want to follow a paleo diet but need to avoid the almond flour typically found in Paleo baked goods.

 


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Print Recipe
Paleo Pumpkin Muffins
paleo pumpkin muffins
Cook Time 30 minutes
Servings
muffins
Ingredients
  • 2/3 cup pureed pumpkin fresh or canned
  • 6 eggs whisked
  • 2/3 cup maple syrup
  • 1/2 cup melted coconut oil or liquid
  • 2 teaspoons vanilla
  • 1/2 cup coconut flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 pinch salt
  • 2 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice
Cook Time 30 minutes
Servings
muffins
Ingredients
  • 2/3 cup pureed pumpkin fresh or canned
  • 6 eggs whisked
  • 2/3 cup maple syrup
  • 1/2 cup melted coconut oil or liquid
  • 2 teaspoons vanilla
  • 1/2 cup coconut flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 pinch salt
  • 2 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice
paleo pumpkin muffins
Instructions
  1. Preheat the oven to 350 degrees
  2. First, Gather your Ingredients
  3. Combine all wet ingredients in a large bowl.
  4. Mix your dry ingredients together in a separate bowl.
  5. Add the dry ingredients to the wet ingredients and mix well.
  6. Prepare your muffin tins. We use coconut oil Pam
  7. Fill the tins. You can fill them fully because they don't rise very much.
  8. bake at 350 degrees for about 30 minutes
Recipe Notes

 

These are delicious with chocolate chips folded in. If you would like to try that just fold in 1 cup of chips as the last step. I sometimes leave half the batter plain and fold in ½ cup chips into the remaining half. These freeze beautifully and are perfect for lunch boxes and a quick breakfast on the go!

paleo pumpkin muffins

 

Finally, If you’d like a special treat, try these Paleo Pumpkin Muffins with a cup of your favorite coffee flavored with my favorite Whole30, Paleo approved creamer: your own pumpkin spice latte!

Click to try it now!

Enjoy!


 

 

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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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The Gluten and Dairy Free Drop Biscuit- fluffy, and as Big as a Cat’s Head!

The Gluten and Dairy Free Drop Biscuit- fluffy, and as Big as a Cat’s Head!

Because they are fast and versatile, I had to find a way to create gluten and dairy free drop biscuits.

I am a southern gal, so biscuits were a regular in our house growing up. Sometimes they were homemade, sometimes Bisquick came to the rescue, but it didn’t matter. I loved them no matter what.

By default my daughter, (being half southern)Ha!  loves biscuits too. When she developed a gluten sensitivity this was one of the first recipes we tried out when making gluten free versions of her favorites.

Let me apologize in advance, as this may gross some of you out, but my absolute favorite way to eat biscuits is with a gooey mixture of peanut butter and Dark Karo syrup. Oh, my goodness- the cravings still exist!

This concoction is no longer a feasible option for at least two reasons:

  • Our daughter has an anaphylactic peanut allergy, so there is no peanut butter in this house.
  • Eating straight corn syrup is generally not a good idea for anyone, especially those sensitive to sugar.

So now when I make gluten and dairy free drop biscuits, I will either eat one plain or save it until the end and add a little raw honey. Still delicious.

I use Domata flour when making gluten and dairy free drop biscuits.

Domata is my flour of choice for my non-paleo compliant recipes. I based this recipe off of one I found on their website. They call theirs a Cat Head Biscuit because they turn out the size of a cat’s head. I made a few changes to make it dairy free in addition to gluten free. I use Nutiva shortening. Because of the palm oil, it has a buttery flavor.

I left out the rolling and cutting directions because who has time for that nonsense?

Print Recipe
Gluten and Dairy Free Cat Head Drop Biscuits
These light and fluffy drop biscuits live up to their name.
Prep Time 10 minutes
Cook Time 10 minutes
Servings
large biscuits
Ingredients
  • 2 cups Domata flour gluten free cup for cup
  • 1 teaspoons baking powder
  • 1 teaspoon salt
  • 2/3 teaspoon baking soda
  • 1/4 cup cold shortening
  • 2/3 cup almond milk use coconut for nut free
  • 1.5 teaspoons white vinegar
  • 2 large eggs lightly beaten
Prep Time 10 minutes
Cook Time 10 minutes
Servings
large biscuits
Ingredients
  • 2 cups Domata flour gluten free cup for cup
  • 1 teaspoons baking powder
  • 1 teaspoon salt
  • 2/3 teaspoon baking soda
  • 1/4 cup cold shortening
  • 2/3 cup almond milk use coconut for nut free
  • 1.5 teaspoons white vinegar
  • 2 large eggs lightly beaten
Instructions
  1. preheat the oven to 450
  2. add vinegar to milk and set aside
  3. In a medium sized bowl, mix dry ingredients thoroughly
  4. add the cold shortening to the dry ingredients and work into the mixture with your hands or a pastry mixer until the shortening is in pea sized balls evenly distributed throughout
  5. add beaten egg and milk/vinegar mixture to the dry ingredients (this mixture is super sticky)
  6. add milk and vinegar mixture and eggs to the dry ingredients. Mix untilincorporated (will be sticky)
  7. Use a large spoon to drop 8 balls of dough onto a cookie sheet
  8. Bake for 8-10 mintes until light brown
  9. Enjoy with your favorite biscuit topping, or alone!

gluten and dairy free cat head biscuitsI hope you will enjoy this recipe for Gluten and Dairy Free Drop Biscuits.

As you can see, they really are the size of a cat’s head. LOL! My fur baby, Tater, did not enjoy this particular modeling job. She’s still pretty cute, though.

How do you prefer to eat your gluten and dairy free drop biscuits! I’d love to hear from you.

P.S- I’d also love to have you as part of my growing email community. Please click here to join or sign up below.

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 Banana Chocolate Chip Muffins: Dairy, Nut, and Gluten-Free

Paleo Banana Chocolate Chip Muffins: Dairy, Nut, and Gluten-Free

If you are Looking for the best Paleo banana muffins, you have found them.

The chocolate chips are optional, but we really enjoy the banana/ chocolate flavor combination.

This post contains affiliate links.

This is an especially good recipe for those with nut allergies seeking an alternative to almond flour versions so frequently found in Paleo and gluten-free cookbooks.

We have to be careful with all baked goods, even gluten free versions, because of my daughter’s anaphylactic peanut allergy. We do most of our own baking, and I am always on the lookout for quick, tasty, healthy alternatives to our old favorites. This recipe for Paleo banana chocolate chip muffins is a perfect example.

These Paleo banana chocolate chip muffins are the result of trial and error and a combination of several recipes we tried.

best paleo banana chocolate chip muffinWe use these most often as an afternoon snack. We freeze the whole batch each time and take them out as we need them, adding to the lunchbox frozen, knowing it will thaw in time for snack time at aftercare, or tossing in the microwave for a few seconds when we’d like a warm one on the spot.

These tasty little morsels have become a favorite among family and friends. Anyone I have shared this recipe with loves it. My dad, who does not tolerate baked goods well (causes blood sugar imbalance) eats these almost daily with no issues.

Let me know if these Paleo Banana Chocolate Chip Muffins become a favorite with your family as well.

 

Paleo Banana Chocolate Chip Muffins: dairy, nut, and gluten-free

Cook Time: 30 minutes

Yield: 12 muffins

one muffin

Ingredients

  • 2/3 cup mashed banana (usually two depending on size)
  • 6 eggs, whisked
  • 2/3 cup maple syrup
  • 1/2 cup melted coconut oil
  • 2 teaspoons vanilla
  •  
  • 1/2 cup coconut flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 hearty pinch of salt
  •  
  • 1 cup Enjoy Life mini chips (optional)

Instructions

  1. Preheat the oven to 350 degrees
  2. First, Gather your Ingredients
  3. Crack the eggs into a bowl and whisk them well.
  4. Mash Your bananas
  5. Add your mashed bananas to the 6 beaten eggs
  6. Add the maple syrup and vanilla to the banana/ egg mixture.
  7. Add the melted coconut oil. 
  8. Mix your dry ingredients together in a separate bowl.
  9. Add the dry ingredients to the wet ingredients and mix well.
  10. Fold in the chocolate chips.
  11. Prepare your muffin tins. We use coconut oil Pam
  12. Fill the tins. You can fill them fully because they don't rise very much.
  13. bake at 350 degrees for about 30 minutes
  14.  

Notes

The batter will seem very thin at first, but will thicken upon standing.

These freeze beautifully! We freeze them right after they have finished cooling completely. We take them out as needed and place in the microwave for 15-20 seconds.

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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.

 Read More

CATEGORIES

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