Peanut Butter and Jelly

One of the laments I hear most often about following a ketogenic diet is the lack of bread. Sure, we get by with alternatives like roll-ups and lettuce wraps, but what about things like peanut butter and jelly? Grilled cheese? French toast!?

Using the keto-adapted cloud bread, I set out on a mission to solve these ketogenic woes. The first recipe was an homage to a childhood (and, let’s be honest, an adult) favorite: the peanut butter and jelly sandwich.

I started where all good sandwiches begin: the bread. Cloud bread is soft and airy, but holds up nicely to toppings galore.

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I found a no added sugar, all fruit jelly that worked perfectly as a lightly sweet, relatively low-carbohydrate counterpart to the saltiness of the natural peanut butter.

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The sandwich itself? I may have been slightly too excited to try it to actually snap a picture, so instead I’ve got the whole-fruit version (strawberries, here) to share. In my opinion, the jelly makes the sandwich what it is, but feel free to experiment with macerated fruit of any kind for a homemade version. Enjoy!

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The cloud bread recipe listed below makes 10 breads, 2 per each each sandwich for a total of 5 servings (in a 1:1 ratio).

  • 3 large eggs
  • 3 tablespoons cream cheese (room temp)
  • 1/4 teaspoon cream of tartar
  • 2-3 drops of stevia (optional)

Instructions:
1. Preheat oven to 300 degrees. Spray cookie sheet with non-stick cooking spray or line with parchement paper or Silpat liner.
2. Separate eggs. Place egg yolk in a small bowl and egg whites into a large mixing bowl.
3. To egg yolks add cream cheese and stevia and mix until smooth.
4. To egg whites add cream of tartar and beat with hand mixture or in standing mixture until they are fluffy and form stiff peaks.
5. Carefully fold egg yolk mixture into the egg whites until thoroughly combines.
6. With a large spoon, scoop mixture into 10 even rounds on to the prepared cookie sheets.
7. Bake on the middle rack for 25-30 minutes.
8. Remove from cookie sheet and let cool on wire rack.

Peanut Butter and Jelly
Author: 
Recipe type: Sandwich
Cuisine: Lunch
 
1:1 ratio with 2 cloud breads, peanut butter, and no sugar added jelly or jam
Ingredients
  • 2 tablespoons natural peanut butter
  • scant 2 teaspoons no added sugar jam
Instructions
  1. Carefully spread peanut butter and jam onto cloud bread
  2. Enjoy!
Nutrition Information
Serving size: 1 Calories: 278 Fat: 20

 

Keto Cereal

When it comes to food, I’m all about texture. I love the satisfaction of crunch, and when I realized that’s often an element missing from the ketogenic diet, I endeavored to create a cereal that might fill that void. img_6482I found that toasted coconut chips offer the perfect medium for the task, crisping up quickly on the stovetop or in the oven.

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Paired with unsweetened, low-glycemic almond milk, a touch of cinnamon and a side of strawberries, this simple breakfast is just the nutritional army you need to get a head start on the day.

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Keto Cereal
Author: 
Recipe type: Breakfast
Cuisine: Cereal
Prep time: 
Cook time: 
Total time: 
Serves: 1 serving
 
Ingredients
  • 6 tablespoons coconut flakes
  • ⅓ cup unsweetened almond milk
  • ½ teaspoon cinnamon
  • 1 cup raw strawberries
Instructions
  1. Toast coconut flakes in heavy-bottomed skillet over medium heat for about 5-10 minutes or until golden, stirring frequently
  2. Dust with cinnamon
  3. Once cool, move to a bowl and cover with almond milk
  4. Serve with side of strawberries
Notes
1:1.33 ratio
Nutrition Information
Serving size: 1 Calories: 254 Fat: 21 Carbohydrates: 12 (net) Protein: 3.3

 

Chicken Divan Casserole

The Monday that follows Daylight Savings is always the hardest. What starts out innocently enough as an extra hour of sleep on Sunday, ends with a sun that bids us adieu well before we’re ready to welcome the night’s sky. The shorter days bring with them a chill, one that begs for warm meals and comfort food, which is exactly what this recipe delivers.

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Named after the place of its invention, the Divan Parisienne Restaurant in NYC, this dish hides layers of rice, chicken, and broccoli under a creamy sauce and blankets it all with a mix of cheese and breadcrumbs.

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To make it LGIT-friendly, we’ve swapped the rice for “cauliflower rice”, made the sauce from scratch, and omitted the breaded topping. What it lacks in authenticity, it makes up for in flavor!

Chicken Divan Casserole
Author: 
Recipe type: Dinner
Cuisine: Casserole
Serves: 9 servings
 
Ingredients
  • 2 boneless chicken breasts
  • 3 tbsp ghee (or butter)
  • 1 small yellow onion
  • ½ tbsp minced garlic
  • ½ tsp garlic salt
  • 1 cup chicken stock (or broth)
  • A pinch of parsley
  • 1 tsp black pepper
  • 3 cups cauliflower (frozen is fine)
  • 1 cup heavy cream
  • 1 tsp lemon juice
  • ½ cup mayonnaise
  • 3 cups steamed, chopped broccoli
  • 2 cups shredded cheddar cheese
Instructions
  1. Preheat the oven to 350 degrees.
  2. Fill a pot about halfway with water and add the chicken breasts. Bring to a boil and cook until chicken reaches 180 degrees, about 5-10 minutes depending on the size and thickness.
  3. Once the chicken is done and no pink remains, remove from water and set aside
  4. Meanwhile, melt butter in a medium saucepan and add onions and garlic and cook until softened, about two minutes.
  5. Blend the cauliflower in a food processor until it resembles the consistency of rice; when the onions are soft, add the cauliflower, parsley, black pepper, and garlic salt to the pan and mix together.
  6. Add the chicken broth and cook for about 10 minutes on medium heat.
  7. After 10 minutes, add the cream and lemon juice and let simmer uncovered on low for about 10 minutes while it reduces. Add mayo, mix, and turn off burner.
  8. In a separate pot, lightly steam the chopped broccoli.
  9. When the chicken is cool enough to handle, pull it apart with a fork and add half of it to the cauliflower cream mixture, using the other half to line the bottom of an 8x8 casserole dish.
  10. On top of the chicken, layer in the steamed, and chopped broccoli and top with the cauliflower cream mixture.
  11. Cover with the cheddar cheese and put in the oven for 30 minutes, covered with tinfoil.
  12. Remove tinfoil and cook 10 more minutes.

 

Coconut Crepes

Coconut Crepe

Crepes are a great go to breakfast. I have turned a typically high carb breakfast into a low carb LGIT friendly food by substituting flour with coconut flour and coconut oil. Did you know coconut oil is high in MCT ( Medium Chain Triglycerides)? This type of fat is unique in that it requires little digestion and goes straight to the liver to produce ketones. Although the goal of the LGIT diet is not to produce ketones there are some benefits from getting come MCT oil into your diet. So the next time you are looking for new go to breakfast, try out these coconut crepes!

The crepes call for 3 main ingredients coconut oil, coconut flour and eggs. The ingredients not shown below (water, salt, baking soda).Coconut Crepe

First, add eggs, coconut oil and water to a medium bowl.

Coconut Crepe

 

Whisk together and then add in coconut flour, salt and baking soda. Coconut Crepe

 

Whisk all the ingredients together until no clumps remain.Coconut Crepe

 

Next, in a 6-8 inch non-stick skillet on medium heat add 1/2 the batter. Cook until bubbly and the edges pull away from the sides. Then flip and cook for another 1-2 minutes.  Coconut Crepe

 

This recipe is enough for one person and makes about 2 crepes. You can eat the crepes on their own or top with 3 tablespoons of fresh berries or some nut butter!Coconut Crepe

Coconut Crepes
Author: 
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 1
 
Ingredients
  • 2 teaspoons coconut oil
  • 3 tablespoons water
  • 1 large egg
  • 1 tablespoon coconut flour
  • ⅛ teaspoon salt
  • ⅛ teaspoon baking powder
  • 3 tablespoons of strawberries (optional)
Instructions
  1. In a medium bowl, whisk together coconut oil, water and egg. Then add in coconut flour, salt and baking soda and whisk until no clumps remain.
  2. In a 6-8inch skillet on medium heat, add ½ of the batter and swirl quickly to cover the bottom of the pan with batter. Cook until edges are bubbly and pull away from the sides. Flip and cook for another 1-2 minutes. Repeat with the remaining batter.
  3. Top with strawberries if desired
Notes
Nutrition Information for Crepes (Nutrition information including strawberries)

Ratio for Crepes: 1.25:1
Ratio for Crepes with Strawberries: 1.03:1
Nutrition Information
Serving size: 2 crepes Calories: 180 (191) Fat: 15 (15) g Carbohydrates: 5 (7) g Fiber: 2 (3) g Protein: 7.5 (7.5) g

If you don’t see more posts until October, don’t be surprised. I will be out on maternity leave but will return with more delicious LGIT friendly recipes this fall!!

Peanut Butter Balls

Are you a peanut butter addict like me? Well you are going to love these Peanut Butter Balls!

In only 5-10 minutes you have a perfect snack or treat that you can take with you on-the-go or eat when you get a sweet (or peanut butter) craving! Each ball is the perfect 1:1 ratio making it easy to calculate out in your daily meal plan. The recipe also calls for pantry staples so you can make this recipe just about anytime.

The recipe calls for 4 main ingredients: unsweetened applesauce, peanut butter, almond flour and Swerve. For added flavor I used vanilla and salt but you can omit these if you don’t have them since they do not affect the ratio.

Peanut Butter Balls

Next add all ingredients to a food processor and blend until smooth. Then use a spoon to scoop out about 2 tablespoons of mixture. Lastly, use your hands to form the mixture into balls. Simple as that! No baking required.

Peanut Butter Balls

Peanut Butter Balls
Author: 
Recipe type: Snack
Prep time: 
Total time: 
Serves: 16
 
Ingredients
  • ¼ cup unsweetened applesauce
  • 1 cup natural peanut butter
  • 1 teaspoon vanilla extract
  • ⅛ teaspoon salt
  • ⅓ cup almond flour
  • ½ cup Swerve
Instructions
  1. In a food processor add all ingredients.
  2. Process until combined.
  3. Using a spoon scoop out mixture and form into 1-inch round balls with hands.
Notes
LGIT Ratio: 1:1
Nutrition Information
Serving size: 1 ball Calories: 110 Fat: 9 g Saturated fat: 1.8 g Unsaturated fat: 6 g Carbohydrates: 4 g Sodium: 92 mg Fiber: 1.3 g Protein: 5 g Cholesterol: 0 mg

 

Cloud Bread

Cloud BreadEach year there are new trendy foods and with the ever growing world of social media it is hard to miss these foods. This year it’s Cloud Bread. I had no idea what it was when I first saw a picture on Pinterest, but my curious self had to look into it. It’s marketed as a low carb bread perfect for those on the Paleo or Atkins diet, so I thought how about LGIT?! I worked out the nutritionals and it comes out to be an almost perfect 1:1 ratio. So I had to give them a try myself. These light airy puffs are a great substitute for bread and can be eaten by themselves or topped with a variety of LGIT friendly ingredients for a quick meal.

Continue reading Cloud Bread

Homemade Almond Butter


Ever go into a store for almond butter and end up with peanut butter because it costs so much??! I can fully admit to doing that on multiple occasions, until I discovered how to make homemade almond butter! It requires only one ingredient and a high powered food processor and you have almond butter and money in your pocket.
One 16 ounce can of almond butter typically goes for around 10 dollars. While a 12 ounce bag of roasted almonds goes for $5-6 and makes just as much almond butter. With almost a 50% savings why would you not make it yourself?!
Ingredients
  • 12 ounces of Almonds, lightly salted and roasted
Directions 
1. Add almonds to Ninja or food processor.
2. Process/blend almonds until it turns in to a powder. Then scrap the sides down using a spatula.
3. Continue processing almonds until it turns into a paste. Be patient, this may take up to 5 minutes!
4. Store almond butter in an air tight container, like a mason jar, and place in the refrigerator to prevent oil separation and to extend shelf life.
 
Serving Size: 1 Tablespoon
Nutrition Information: 100 Calories, 9g fat, 3 g carbohydrate, 1 g fiber, 2 g protein
LGIT Ratio: 1.8:1

Blueberry Coconut Muffins

Take a bite out of these Blueberry Coconut Muffins for a low glycemic breakfast or treat!

Coconut Blueberry Muffin Ever baked with coconut flour? I’ll admit this was my first try and I was happily surprised. Coconut flour is a great low glycemic flour substitute and works great in baked goods. I used Swerve as my sugar substitute (as you can see it’s quickly becoming my go to!). I am just impressed with the flavor and lack of aftertaste. Continue reading Blueberry Coconut Muffins

Almond Cookies

Almond CookiesAny cookie monsters out there?! Well have I got a treat for you! These Almond Cookies are the perfect Low Glycemic treat to kick that sweet craving.

I had a huge box of Almond Meal that was going to go bad. So I decided to recreate the Almond Cookie recipe on the back to make it low glycemic friendly. The only change I really had to make was swap out the maple syrup for Swerve and omit the dark chocolate chips. Luckily all the other ingredients are pantry staples so it was an easy recipe to whip up!

Almond Cookies

Combine the almond meal, baking soda, salt in a medium bowl then whisk together the coconut oil, Swerve, eggs and vanilla extract in another large bowl.

Almond Cookies

Then add the dry ingredients into the wet ingredients and mix until combined.

Almond Cookies

Using a spoon place large rounded tablespoons of batter onto a cookie sheet that is covered with aluminum foil and sprayed with cooking spray. Then bake at 375 degrees for 15 minutes.

Almond Cookies

Almond Cookies
Author: 
Recipe type: Dessert, Snack
Prep time: 
Cook time: 
Total time: 
Serves: 25
 
Ingredients
  • 3 cups almond meal
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • ¼ cup coconut oil
  • ¼ cup Swerve
  • 1 whole egg
  • 2 egg whites
  • 1 teaspoon vanilla
Instructions
  1. Preheat oven to 375 degrees.
  2. Line two baking sheet with parchemnet paper or spray with cooking spray.
  3. In a medium size bowl combine almond meal, baking soda and salt and set aside.
  4. In a large bowl Mix coconut oil with Swerve until combined then add in eggs and vanilla extract and whisk for 2 minutes until creamy.
  5. Slowly add dry ingredients into wet ingredients and mix briefly.
  6. Place large rounded tablespoons of cookie mixture onto prepared baking sheets, about 1-inch apart. Flatten slightly.
  7. Bake until set and golden, about 12 minutes
Notes
Adapted from Bob's Red Mill almond Chocolate Chip Cookie Recipe

LGIT Ratio: 1.4:1
Nutrition Information
Serving size: 1 cookie Calories: 110 Fat: 10 g Carbohydrates: 3 g Fiber: 1 g Protein: 4 g

 

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