Pumpkin Muffins KETO

This easy, healthy pumpkin muffins recipe is made with coconut flour and almond flour (or flaxseed meal for nut-free). Low carb, gluten-free, and paleo!

SERVINGS 10
Net carbs per serving (1 muffin): 3g

INGREDIENTS

• 1/2 cup Coconut flour
• 1/2 cup Almond flour (or golden flaxseed meal*)
• 2/3 cup Erythritol (or any sweetener of choice)
• 1 tbsp Gluten-free baking powder
• 1 tbsp Pumpkin pie spice
• 1/4 tsp Sea salt
• 4 large Eggs
• 1/2 cup Pumpkin puree
• 1/3 cup Ghee (measured solid, then melted; can sub butter or coconut oil**)
• 1 tsp Vanilla extract

INSTRUCTIONS

Preheat the oven to 350 degrees F. Line 10 muffin cups with parchment liners.

In a large bowl, stir together the coconut flour, golden flaxseed meal, erythritol, baking powder, pumpkin pie spice, and sea salt.

Stir in the the eggs, pumpkin puree, ghee, and vanilla, until completely incorporated.

Spoon the batter evenly into the muffin cups and smooth the tops. (They should be almost full, not 2/3 or 3/4 full.) Bake for about 25 minutes, until an inserted toothpick comes out clean and the muffins are very slightly golden around the edges.

NOTES


*Golden flaxseed meal will work for a nut-free version. Note that the flax version is best eaten fresh, as they tend to dry out and get a little grainy if they sit for a while. Nutrition info is based on almond flour.

**You can use ghee, butter, or coconut oil - your choice. For extra moist pumpkin muffins, increase the amount from 1/3 cup to 1/2 cup instead.

English Muffin KETO

This paleo, gluten-free, low carb English muffin is soft and buttery inside, crusty on the outside. Easy to make in just 2 minutes, with 5 ingredients!

1 serving
Net carbs: 4g in the entire recipe (makes 2 large slices)

INGREDIENTS

• 3 tbsp Almond flour
• 1/2 tbsp Coconut flour
• 1 tbsp Butter (or ghee)
• 1 large Egg (or equivalent egg whites)
• 1 pinch Sea salt
• 1/2 tsp Gluten-free baking powder

INSTRUCTIONS
Melt ghee (or butter) in a microwave safe ramekin or other container, about 4" in diameter with a flat bottom. This takes about 30 seconds.

Add the remaining ingredients and stir until well combined.

Let sit for a minute to allow the mixture to thicken.

Microwave for about 90 seconds, until firm. Run a knife along the edge and flip over a plate to release. Slice in half, then toast in the toaster.

NOTES
Nutrition Facts
Amount Per Serving
Calories 307 Calories from Fat 243
% Daily Value*
Total Fat 27g 42%
Total Carbohydrates 8g 3%
Dietary Fiber 4g 16%
Sugars 2g
Protein 12g 24%
Vitamin A 12%
Calcium 8%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.


Notes:

Nutrition facts below are for a VERY LARGE low carb English muffin (4" diameter). To make a regular sized one, use 2/3 to 3/4 of the recipe and a smaller container.
If you prefer more/smaller slices, you can also make it in a mug instead of a ramekin, then just pop those in the toaster in batches.

Blueberry Pancakes with Vanilla KETO

These paleo, gluten-free blueberry pancakes are fluffy and studded with vanilla bean specks. Made with almond flour, they're also low carb.

SERVINGS 5 servings (4 mini pancakes each)
Net carbs per serving (4 mini pancakes): 4g

INGREDIENTS
1 cup Almond flour
2 tbsp Erythritol *
1 tsp Gluten-free baking powder
1/8 tsp Sea salt
1/4 cup Unsweetened almond milk
3 large Eggs
1 tsp Vanilla extract
1 medium Vanilla bean (seeds scraped)
1/2 cup Blueberries

INSTRUCTIONS
Whisk all ingredients, except blueberries, together in a bowl until smooth. Fold in the blueberries.

Preheat an oiled pan on the stove at medium-low heat. Drop tablespoons of the batter onto the hot pan (or 1/4 cup at a time if you prefer larger pancakes). Cover and cook about 1.5-2 minutes, until bubbles start to form. Flip and cook another 1.5-2 minutes, until browned on the other side. Repeat with the rest of the batter.

NOTES
Nutrition Facts
Amount Per Serving
Calories 185 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Sugars 3g
Protein 9g 18%
Vitamin A 4%
Vitamin C 2%
Calcium 9%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.

Blueberry Scones KETO

These paleo, low carb scones are bursting with juicy fresh blueberries & topped with natural blueberry glaze. You'll love this easy blueberry scones recipe!

8 scones
Net carbs per scone: 4g

INGREDIENTS

Scones

• 1 cup Almond flour
• 1/4 cup Coconut flour
• 3 tbsp Erythritol (or any granular sweetener of choice)
• 1/2 tsp Gluten-free baking powder
• 1/4 tsp Sea salt
• 1/4 cup Unsweetened almond milk
• 2 tbsp Coconut oil (melted)
• 1 large Egg
• 1 tsp Vanilla extract
• 1/2 cup Blueberries

Glaze

• 1 tbsp Coconut oil (melted)
• 1 tsp Erythritol (or any granular sweetener of choice)
• 2 tbsp Blueberries

INSTRUCTIONS

Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

In a medium bowl, combine almond flour, coconut flour, erythritol, sea salt, and baking powder.

In a small bowl, whisk together coconut oil, almond milk, vanilla extract, and egg. Fold the wet mixture into the dry until a dough forms. (The dough should be pliable but not crumbly or stiff; add a little more almond milk, a teaspoon at a time, if it's dry.) Fold the blueberries into the dough.
Place the dough onto the lined pan and form a disk shape, about 1 inch thick. Cut into 8 wedges (like a pie or pizza). Move the pieces about 1 inch apart. Bake for about 18-22 minutes, until golden.

Meanwhile, prepare the glaze. Puree the glaze ingredients in a blender. Pour through a fine mesh sieve to catch (and discard) the blueberry skins. When the scones are done baking, drizzle the glaze over them and spread evenly. Cool completely (scones and glaze will firm up as they cool).

Source: Wholesum Yum

Cheese Danish with Peaches KETO

This low carb cheese danish with peaches is a delicious way to enjoy summer and only has 7 ingredients. Keto, gluten-free, and nut-free.

SERVINGS 4  danishes
Net carbs each: 5g

INGREDIENTS

Danish

• 1/2 cup Coconut flour
• 1/3 cup Erythritol
• 1 tsp Gluten-free baking powder
• 1 pinch Sea salt
• 4 large Eggs (beaten)
• 2 tbsp Butter (melted)
• 1 tsp Vanilla extract

Filling

• 4 oz Plain cream cheese
• 2 tbsp Erythritol
• 1 tsp Vanilla extract
• 1/2 large Peach (sliced into very thin wedges)

INSTRUCTIONS

Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper or a silicone mat.

To make the dough, stir together the coconut flour, erythritol, baking powder, and sea salt in a large bowl. Mix in the eggs, vanilla, and melted butter until a dough forms. The dough should be firm but a little sticky and moldable.

Divide the dough into four sections. Make a ball with each, then flatten it on the lined baking sheet, making a thin disk about 1/4" thick, with slightly thicker edges.

To make the filling, heat the cream cheese in the microwave for about 30-60 seconds, until very soft and easy to stir. (You can do this on the stove over low heat, if you prefer.) Stir in the vanilla extract and erythritol. Spoon the cream cheese mixture into the danish cavities.

Arrange the peach slices on top of the cream cheese and press down gently.

Bake for 20-25 minutes, until the danishes are set and golden.

Source: Wholesum Yum

Pumpkin Bread KETO

Net carbs per slice: 4g

This moist, easy sugar-free pumpkin bread is made with almond flour & coconut flour. It's low carb, gluten-free, keto and paleo. Only 10 common ingredients!

SERVINGS 12 

INGREDIENTS

• 2 cup Almond flour
• 1/2 cup Coconut flour
• 3/4 cup Erythritol *
• 2 tsp Pumpkin pie spice
• 2 tsp Gluten-free baking powder
• 1/4 tsp Sea salt
• 3/4 cup Pumpkin puree
• 4 large Eggs (lightly beaten)
• 1/3 cup Butter (measured solid, then melted - can sub ghee)
• 1/4 cup Pumpkin seeds

INSTRUCTIONS

Preheat the oven to 350 degrees F. Line a 9"x5" loaf pan with parchment paper, so that the paper hangs over two opposite sides (for easy removal later).

In a large bowl, mix together the almond flour, coconut flour, erythritol, pumpkin pie spice, baking powder, and sea salt.

Add the pumpkin puree, eggs, and melted butter. Mix until well combined.

Transfer the batter into the lined loaf pan and press evenly to make a smooth top. Sprinkle the top with pumpkin seeds and press them lightly into the surface.

Bake for 50-60 minutes, until an inserted toothpick comes out clean. Cool completely before removing from the pan and slicing.

Banana Bread KETO

This low carb banana bread recipe with almond flour & coconut flour is perfectly moist & rich. Naturally paleo, gluten-free, sugar-free, and healthy.

SERVINGS  12
Net carbs per slice: 2g


INGREDIENTS

• 2 cup Almond flour
• 1/4 cup Coconut flour
• 1/2 cup Walnuts (chopped; plus more for topping if desired)
• 2 tsp Gluten-free baking powder
• 2 tsp Cinnamon
• 1/4 tsp Sea salt (optional)
• 6 tbsp Butter (softened)
• 1/2 cup Erythritol
• 4 large Eggs
• 1/4 cup Almond milk
• 2 tsp Banana extract

INSTRUCTIONS

Preheat the oven to 350 degrees F. Line a 9"x5" loaf pan with parchment paper, so that the paper hangs over two opposite sides (for easy removal later).

In a large bowl, mix together the almond flour, coconut flour, baking powder, cinnamon, and sea salt (if using).
In another large bowl, use a hand mixer to butter and erythritol until fluffy. Beat in the eggs (use the low setting to avoid splashing). Stir in the banana extract and almond milk.

Pour the dry ingredients into the wet. Beat on low setting until a dough/batter forms.

Stir in the chopped walnuts.

Transfer the batter into the lined loaf pan and press evenly to make a smooth top. If desired, sprinkle the top with additional chopped walnuts and press them lightly into the surface.

Bake for 50-60 minutes, until an inserted toothpick comes out clean.

Cool completely before removing from the pan and slicing. (The longer you let it sit before slicing, the better it will hold together. The next day is ideal if possible.)


*Note: This banana bread is a little more crumbly than a typical banana bread made with flour. You can add a 1/2 teaspoon xanthan gum if you'd like it to be less crumbly, but I didn't find it necessary.

Source: Wholesum Yum

Bagels with Fathead Dough KETO

Just 5 INGREDIENTS needed to make these gluten-free, keto low carb bagels with almond flour fathead dough. They are easy, chewy, and delicious!

Net carbs per serving (1 bagel): 5g

SERVINGS 6 bagels

INGREDIENTS

• 1 1/2 cup Almond flour
• 1 tbsp Gluten-free baking powder
• 2 1/2 cup Mozzarella cheese (shredded)
• 2 oz Cream cheese (cubed)
• 2 large Eggs (beaten)
• Sesame seeds (for topping - optional)

INSTRUCTIONS

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

Stir together the almond flour and baking powder. Set aside.

Combine the shredded mozzarella and cubed cream cheese in a large bowl. Microwave for 2 minutes, stirring halfway through. Stir again at the end until well incorporated. (If you don't want to use the microwave, heat the cheeses in a double broiler on the stove over low heat, stirring frequently, until completely melted and easy to stir.)

Stir the flour mixture and eggs into the melted cheese mixture. Working quickly while the cheese is still hot, knead with your hands until a dough forms.

UPDATE: To make it easier to mix the dough, you can use a food processor with a dough attachment instead of kneading by hand.  

The dough will be very sticky, but keep kneading and squeezing through your fingers for a few minutes. If the dough becomes hard before fully mixed, is too difficult to mix, or is still sticky after a couple minutes, you can microwave/reheat for 15-20 seconds to soften it. In that case, wash your hands and knead again.

NOTE: It's very important for the dough to be completely uniform before proceeding to the next step. You shouldn't have pieces of cheese separate from areas of almond flour.

Divide the dough into 6 parts. Form/roll a long log with each part, then press the ends together to make a bagel shape on the lined baking sheet. Repeat with the remaining dough. If using sesame seeds, sprinkle them over the bagels and gently press into the dough. (You can also use everything seasoning for everything bagels.)

Bake for 10-14 minutes, until the bagels are firm and golden.

*For "everything" bagels, try everything seasoning! It's been very popular with people making this recipe.

Source with Video Here:  Wholesome Yum  

Easy Cheesy Loaded Cauliflower Casserole KETO

This cheesy loaded cauliflower casserole recipe needs just 10 minutes prep. All the flavors of a loaded baked potato, without the carbs. Easy & delicious!

SERVINGS 8  servings (1/2 cup each)

INGREDIENTS

• 1 large head Cauliflower (cut into small florets)
• 2 tbsp Butter (melted)
•  Sea salt
•  Black pepper
• 2/3 cup Sour cream
• 1/4 cup Heavy cream
• 2 cloves Garlic (minced)
• 1 1/2 cup Cheddar cheese (shredded, divided)
• 6 tbsp Bacon bits (cooked, divided)
• 1/4 cup Green onions (chopped, divided)

INSTRUCTIONS

Preheat the oven to 450 degrees F.

In a large bowl, toss the cauliflower florets with butter. Season with sea salt and black pepper.

Transfer the cauliflower to a small 1.5 quart casserole dish in a single layer. (Line the pan unless it's glass or stoneware. If there's too much cauliflower to fit in a single layer, roast on a larger baking sheet instead.) Roast in the oven for 15-20 minutes, until crisp-tender.

Meanwhile, in the same bowl, whisk together the sour cream and heavy cream, until smooth. Stir in the minced garlic, half of the cheddar cheese, half of the bacon bits, and half of the green onions. If desired, season sauce with sea salt and black pepper. (Don't over salt - it will get more salty as the cheese melts later.)

When the cauliflower is done roasting, take it out and leave the oven on. Add the cauliflower to the bowl and mix with the sauce.

Return the cauliflower mixture to the casserole dish. Top with remaining cheese and bacon bits.

Bake for 5-10 minutes, until the cheese melts. Top with remaining green onions.

Source: WholesomeYum

Parmesan Crusted Cod KETO

The original recipe calls for Tilapia, but since Tilapia is a very dirty fish, I only eat cod for this type of dish.  You could use salmon too! 

6 Servings

Net carbs per serving (1 5-oz filet): 0.1g

INGREDIENTS

• 6 5 oz filets Cod
• 1 1/2 tsp Garlic salt
• 1/2 tsp Black pepper (optional)
• 1/4 cup Mayonnaise
• 6 tbsp Grated parmesan cheese
•  Lemon (optional)
•  Soft low carb veggies (like tomatoes, zucchini, green beans - optional)

INSTRUCTIONS

Preheat the oven to 400 degrees F. Line a sheet pan with foil or parchment paper, and grease lightly.

Place the cod fillets on the lined pan. Sprinkle with garlic salt and black pepper on both sides.

Spread about 2 teaspoons of mayonnaise over each filet. 

Sprinkle grated parmesan cheese on top.

If you want to make a sheet pan dinner arrange soft low carb veggies in a single layer around the fish. (Harder vegetables are not recommended, because they won't cook through by the time the fish is done.) Drizzle them with olive oil, then sprinkle with sea salt and black pepper.

Bake for 10-12 minutes, until the fish flakes easily with a fork. Squeeze with fresh lemon before serving.

Source:  Wholesome Yum

Cheesy Taco Casserole KETO

Serve hot, with things like salsa, Green Tabasco Sauce, Sour Cream, Guacamole, Pico de Gallo, or chopped avocado to add at the table as desired.

Yield: MAKES 6-8 SERVINGS.

INGREDIENTS:

• 2 cans (10 oz. each) Ro-Tel Tomatoes with green chiles, mild (If you can’t find Ro-Tel tomatoes where you live, use a 14.5 oz. can petite diced tomatoes and a 4 oz. can diced green chiles.)
• 1 medium-large onion, chopped small
• 2 T olive oil, divided
• 1 lb. cauliflower rice (If you can’t find pre-chopped riced cauliflower in your store, chop a small head of cauliflower in the food processor.)
• 1/2 cup sliced green onion
• 1 lb. ground beef
• 1 T Kalyn’s Taco Seasoning Mix
• 1 tsp. salt (or to taste)
• 2 cups + 1 cup grated Mexican Blend Cheese (Use less cheese if you prefer; we wanted it cheesy!)

DIRECTIONS:

Dump the Ro-Tel tomatoes into a colander placed in the sink and let them drain while you prep other ingredients.

Heat oven to 375F/190C and spray a large casserole dish with olive oil or non-stick spray. (I used an oval-shaped dish that was 11″ long and 8″ wide at the widest point.)

Chop the onion, heat 1 tablespoon olive oil in a large frying pan, and cook onion until it’s cooked through and starting to get some color.

Add the cauliflower rice and cook over medium-high heat until the moisture in the cauliflower has mostly evaporated and there’s no water in the bottom of the pan, about 3-4 minutes.

Turn off heat and stir in the sliced green onions. Transfer the cooked cauliflower rice to a bowl.

Heat the second tablespoon of olive oil to the pan, add the ground beef, and cook until it’s browned, breaking apart with a turner as it cooks. Add the Taco Seasoning and cook 1-2 minutes more, then add the drained Ro-Tel Tomatoes and cook another minute or two.

Stir in the cauliflower rice, season with salt to taste, and cook until it’s heated through.

Turn off heat and stir in 2 cups grated Mexican blend cheese.

Transfer mixture to the casserole dish and top with another cup of grated Mexican Blend.

Bake about 30 minutes, or until the casserole is bubbling hot and cheese is nicely browned on top.

Serve hot, with things like salsa, Green Tabasco Sauce, Sour Cream, Guacamole, Pico de Gallo, or chopped avocado to add at the table as desired.

Source:  Kayln's Kitchen

Thai Basil Ground Beef Bowl KETO

Want to speed up your metabolism? This Thai-inspired dish loaded with antioxidants and metabolism-boosting ingredients. Basil makes the list of superfoods because it’s loaded with iron and magnesium making it great for the metabolism by improving blood circulation. Asparagus is an excellent source of fiber, vitamins A, C, E and K, and enhances the ability of insulin to transport glucose from the bloodstream into cells. It’s also one of the top ranked fruits and vegetables for its ability to neutralize cell-damaging free radicals making it a powerful antioxidant.

INGREDIENTS

• 4 C Brown Rice or for LC Cauliflower Rice
• 1 pound lean ground beef
• 2 cups asparagus, chopped
• 4 green onions, sliced
• 2 garlic cloves, minced
• 1 tablespoon minced fresh ginger
• 2 tablespoons tamari or coconut aminos
• 1 to 2 teaspoons Asian garlic chili paste
• 1/4 to 1/2 cup Thai or regular basil, chopped

INSTRUCTIONS

Prepare the Metabolism Rice according to package directions.

Add the beef to a hot nonstick skillet over medium-high heat. Brown and break up the larger chunks as you go until the beef is no longer pink.

Add the asparagus, green onions, garlic, and ginger. Stir-fry until the asparagus is just tender, about 3 to 4 minutes.

Add the tamari, chili paste, and basil. Cook for 30 seconds, and remove from the heat. Taste and season as needed with additional tamari or chili sauce. Serve the Thai Basil Beef over the Metabolism Rice.

Source: Haylie Pomroy

Slow Cooker Chicken and Wild Rice Stew

Phase 1 and Phase 3

Serves 8 | Prep time: 15 minutes | Total time: 3 1/2 to 6 1/2 hours

Ingredients

• 3 carrots, chopped
• 3 stalks celery, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 cup uncooked wild rice
• 2 bay leaves
• 1 teaspoon dried thyme
• Sea salt
• Black pepper
• 4 boneless skinless chicken breasts (about 2 pounds)
• 10 cups low-sodium chicken broth
• 1/4 cup chopped fresh parsley

Directions

In a 6-quart slow cooker, combine the carrots, celery, onion, garlic, wild rice, bay leaves, thyme, 1 teaspoon salt, and 1 teaspoon pepper.

Lay the chicken breast halves on top, and add the broth.

Cover and cook on low for 6 to 6 1/2 hours or on high for 3 1/2 hours.

Remove the chicken, shred it with two forks, and stir it back into the slow cooker.

Remove the bay leaves.

Add the parsley, season with additional salt and pepper to taste, and serve.

Source:  Hayley Pomroy

3-Ingredient Crackers KETO

These crunchy, buttery paleo crackers have just three simple ingredients.

Makes 6 servings (5 crackers each) 4g net carbs 

INGREDIENTS

• 2 cups Almond flour
• 1 large Egg (beaten)
• 1/2 tsp Sea salt

INSTRUCTIONS

Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

Mix the almond flour and sea salt in a large bowl. Add the egg and mix well, until a dough forms. (You can also mix in a food processor.)

Place the dough between two large pieces of parchment paper. Use a rolling pin to roll out to rectangle, about 1/16" thick. (It will tend to roll into an oval shape, so just rip off pieces of dough and reattach

to form a more rectangular shape.)

Cut the cracker dough into rectangles. Prick with a fork or toothpick if desired. Place on the lined baking sheet. Bake for 12-14 minutes, until golden.

226 calories ▪ 19g fat ▪ 9g protein ▪ 4g net carbs 

Source: www.wholesomeyum.com

3-Ingredient Tortillas KETO

INGREDIENTS

• ½ cup Coconut flour
• 4 large Eggs
• 1 cup Unsweetened almond milk
• ½ tsp Sea salt (optional)

INSTRUCTIONS

In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute to account for the natural thickening caused by coconut flour. The batter should be very runny right before cooking (add more almond milk and eggs in equal proportions if needed to achieve this).

Heat a small skillet over medium heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup of batter onto the skillet and immediately tilt in different directions to evenly distribute. Cook, covered, until the edges are golden and curl inward when you lift the lid (about 2 minutes). Flip over, cover again, and cook until browned on the other side (2 more minutes). Repeat until the batter is
used up.

Makes 8 tortillas 63 calories ▪ 4g fat ▪ 5g protein ▪ 2g net carbs

Source: Wholesum Yum

Pumpkin Waffles KETO

Net carbs per waffle: 9g (they are large - half can be a serving too)

Prep time: 5 minutes
Cook time: 10 minutes
Servings: 2 large waffles

Ingredients

• 1 cup almond flour
• 1/4 cup pumpkin puree
• 2 large eggs
• 3 tbsp unsweetened almond milk
• 2 tbsp coconut oil (melted)
• 3 tbsp Erythritol (or any sweetener of choice)
• 2 tsp pumpkin pie spice
• 1 tsp gluten-free baking powder
• 1/8 tsp sea salt

Instructions

Combine all ingredients in a blender.

Spray or brush the waffle maker lightly with oil of choice. Preheat according to the manufacturer instructions. Once the bubbles in the batter have settled, pour half the batter evenly into the waffle maker and close.

Follow manufacturer instructions to finish cooking. For this recipe, I recommend a medium-high to high setting. On my waffle maker, I set the temperature to medium-high and waited until steam was no longer coming out – about 4 1/2 minutes.

Repeat step 3 with the remaining batter (grease the waffle maker again first).

Source: Wholesum Yum

Pumpkin Bars with Cream Cheese Frosting KETO

This easy pumpkin bars recipe with canned pumpkin & cream cheese frosting is gluten-free & low carb, with healthy, natural ingredients. Just 10 min prep!

SERVINGS PREP TIME COOK TIME

16 bars 10 minutes 20 minutes
Net carbs - 2g  1/16 bars


INGREDIENTS

• 1 cup Pumpkin puree
• 1/4 cup Coconut oil
• 2 oz Cream cheese
• 2 large Eggs
• 1 tsp Vanilla extract
• 1 cup Almond flour
• 2/3 cup Erythritol sweetener blend
• 2 tsp Gluten-free baking powder
• 1 tsp Pumpkin pie spice
• 1/2 tsp Sea salt

Cream Cheese Frosting

• 6 oz Cream cheese (softened, cubed)
• 1/2 cup Powdered erythritol
• 1 tsp Vanilla extract
• 1 tbsp Heavy cream (optional, for easier frosting)

INSTRUCTIONS

Preheat the oven to 350 degrees F. Line a 9x9 baking pan with parchment paper.

Using a bowl in the microwave or a double boiler on the stove, melt together the cream cheese and coconut oil, until you can stir them together easily.

In a large bowl, combine the pumpkin puree, melted coconut oil/cream cheese mixture, eggs and vanilla. Beat with a hand mixer at medium speed, until smooth.

In another bowl, stir together the almond flour, sweetener, baking powder, pumpkin pie spice, and salt.

Add the dry flour mixture to the wet ingredients. Beat with the hand mixer at low speed, until just combined.

Transfer the batter to the lined baking pan and smooth the top. Bake for 20-30 minutes, until an inserted toothpick comes out clean. Cool completely.

To make the frosting, use a hand mixer to beat together the cream cheese, sweetener, and vanilla, until smooth. (You can thin it out with a little milk or cream if you'd like.) Let the bars cool completely before frosting and cutting.

Source: Wholesum Yum

Granola: Crock Pot Granola with Pistachios, Coconut, and Cardamom

You could go super fall and do hazelnuts, dried apples and cinnamon.”

So go ahead and turn your slow cooker into a granola making machine with this recipe from Adventures in Slow Cooking by Sarah DiGregorio.

Yields: About 7 cups
Cook Time: 2 hours
Hands-On Time: 10 minutes
Total Time: 2 hours 15 minutes

Ingredients

• ½ cup coconut oil, plus extra for greasing
• 4 cups old-fashioned rolled oats
• 1 cup pistachios, shelled and unsalted
• 1 cup unsweetened coconut flakes (chips)
• ¾ cup pure maple syrup (the darker the better)
• 1 teaspoon ground cardamom
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 1 teaspoon kosher salt
• 1 cup sliced dried apricots (about 5 ounces)

Directions

Generously grease a 5- to 8-quart slow cooker with the oil. Add the oats, pistachios, and coconut flakes and toss to evenly combine.

In a small saucepan over medium heat, melt the ½ cup oil. Stir in the maple syrup, cardamom, cinnamon, nutmeg, and salt. Add the spiced coconut oil to the slow cooker and toss to evenly coat the oat mixture. Set the slow cooker lid ajar, leaving a gap of about 2 inches. (The vent prevents the granola from getting soggy.) Cook the granola on HIGH until well toasted, about 2 hours, stirring every 30 minutes so that it doesn’t burn around the edges.

Pour the granola out onto a baking sheet. Toss in the apricots and spread out the mixture evenly. Cool the granola completely to room temperature, then store it in an airtight container at room temperature for up to 2 weeks.

From Adventures in Slow Cooking by Sarah DiGregorio.

Prime Rib with Garlic Herb Butter KETO

Servings: 7-9

INGREDIENTS:

• 1 cup butter, softened
• 7 cloves garlic, minced
• 2 tablespoons fresh rosemary, finely chopped
• 2 tablespoons fresh thyme, finely chopped
• 2 tablespoons salt
• 1 tablespoon pepper
• 5-7 pounds boneless ribeye roast, trimmed
• 2 tablespoons flour
• 2 cups beef stock

Mashed potatoes, to serve

Green beans, to serve

INSTRUCTIONS

1. Preheat oven to 500°F/260°C.

2. Mix together the butter, garlic, herbs, salt, and pepper in a bowl until evenly combined.

3. Rub the herb butter all over the rib roast, then place on a roasting tray with a rack.

4. Bake for 5 minutes per pound of meat — so a 5-pound roast would bake for 25 minutes and a 7-pound roast would bake for 35 minutes.

5. Turn off the heat and let the rib roast sit in the oven for 2 hours, making sure you do not open the oven door or else the residual heat will escape.

6. Once the 2 hours are up, remove the roast from the pan and pour the pan drippings into a saucepan over medium heat.

7. Add the flour, whisking until there are no lumps, then add the beef stock, stirring and bringing the sauce to a boil.

8. Remove from heat and strain the sauce into a gravy dish.

9. Carve the prime rib into ¾-inch slices, then serve with the mashed potatoes, green beans, and sauce!

10. Enjoy!

WATCH VIDEO ON HOW TO COOK:  
https://youtu.be/0p9V7tbSJxY