Keto Strawberry Shortcake

 

It’s strawberry season here at the moment and what’s better way to use them than making strawberry shortcake, my all-time favorite dessert. I remember years ago, the strawberries we could get here were imported and prohibitively expensive. There were locally grown ones too but they were really tart. The season was short as well, lasting only a few weeks. The only way to use them was to make jam or you could use it to decorate cheese cake or tarts, just for the look because no one would eat it. I saw strawberries sold on the street or at the market and they would come with sugar and chilli mix for you to dip your strawberries in. Sort of like in Mexico where you get freshly cut fruit sprinkled with chilli and lime. The difference is that here we have the combination of sugar, salt and chilies. It’s common practice that people would have this chili sugar dip with any kind of sour fruit.

Last year when we came back to Thailand, I found the new variety of strawberries at the market. They were tiny but boy were they sweet. I don’t know what kind but they were like the ones I once had in England, small but tender, juicy and sweet. Hope I don’t upset anyone carrying on about fruit. I couldn’t help getting excited when we got some nice local berries at a reasonable price and they are so tasty.

Now back to the subject at hand, strawberry shortcake. I know on Keto people have to curb their carbs. I never thought anyone would be out for blood when my husband posted the picture of our strawberry short cake on his Facebook. That individual attacked us for having 4 strawberries on the short cake, 4 tiny strawberries!! Berries are keto-friendly and depends on how clever one can be incorporating it in their diet. It’s not written in stone. People need to use their judgement on the amount that fits their daily requirements.

How do we make our strawberry short cake? Of course, this is keto-friendly. I first made it with a leftover keto pancake (from ketobetic aline’s recipe) as the base. Then layer it with whipped cream and sliced strawberries (4 tiny ones 😏)

We don’t make our dessert very sweet in all our recipe and the above recipe contain only a few drops of stevia in the whipped cream. The strawberries in itself was sweet enough. For me it’s an great way to use up the leftover pancakes. However, in this recipe we will make it a bit more legit. The base would be sweet biscuit, topped with sweetened whipped cream and macerated strawberries. Our biscuit base is rather soft but not feather-light like sponge. It serves the purpose as the base. Together as a whole it’s not overly sweet. Most recipes I saw use much more sweetener but we just like ours sweet enough to taste. But remember you can adjust it to your liking. We use a mold that makes 4 biscuits like this one.

Once your biscuits are done and cooled completely, cut each one into two slices and build your shortcake with whipped cream and strawberry layer, then the other biscuit slice, whipped cream and strawberry on top.

Arrange your strawberry slice according to your artistic flair. Mine is limited so I’m sticking to the most basic arrangement. It may seem our strawberry short cake hasn’t got much cream on it. Feel free to use as much whipped cream as you like but please remember to recalculate your macros.

 

Keto Strawberry Shortcake

Prep Time: 30 minutes

Cook Time: 20 minutes

Total Time: 50 minutes

Yield: 4

Serving Size: 1 piece

Calories per serving: 350

Fat per serving: 34.1

Carbs per serving: 4.8.

Protein per serving: 6

Keto Strawberry Shortcake

Ingredients

    For Biscuit
  1. 1/2 c. almond flour
  2. 1 tbs coconut flour
  3. 2 tbs melted butter
  4. 35 g sour cream
  5. 1 tsp baking powder
  6. 1/8 tsp baking soda
  7. 1/2 tsp vanilla extract
  8. A pinch of salt
  9. Sweetener to taste
  10. For Strawberry layer
  11. 100 g strawberries
  12. 1 tbs Swerve or sweetener of choice
  13. For Cream layer
  14. 200 g whipping cream
  15. 1/2 tsp vanilla extract
  16. Sweetener to taste

Instructions

  • For Biscuits
  • Combine all ingredients in a bowl and mix with a fork or hand blender till smooth.
  • To bake, pour the mixture into a cake tin. We use a four-hole silicon mold that gives 4 oblong shaped biscuits. If using a big tin, you will have to cut into quarters to make 4 servings.
  • Bake at 180°C for about 20 mins. It could take longer or shorter depending on the oven. Take the biscuit off the tin or molds and leave out to cool.
  • For strawberry layer
  • Slice strawberries thinly.
  • Sprinkle Swerve on top and toss lightly to combine.
  • Let it sit in the meantime.
    For the cream layer
  • Whip the cream and vanilla extract and sweetener until stiff peak forms.
    To assemble
  • With a bread knife or a sharp knife, cut the biscuit horizontally to divide it into two slices. The biscuit should be cooled to room temperature.
  • Use a spatula or a butter knife to spread half of the cream evenly on top of the first biscuit slice.
  • Arrange half of the strawberry in single layer on top of the cream.
  • Repeat the process by placing the other biscuit slice on top of the already assembled shortcake. Then spread the rest of the whipped cream evenly on top and arrange the strawberry slices on top.
  • Keep in the fridge till ready to serve.

Notes

This recipe is only an idea on how you can adapt regular dessert to be keto-friendly. Like most of our recipe, you can always adjust it according to your taste. In this case, if you like more cream, by all means, add more. The strawberries we use is the bare minimum to keep the carb low but feel free to add more. All you have to keep in mind is that it will change your macros and you will need to recalculate it.

http://i-stayfit.com/2017/01/27/keto-strawberry-shortcake/

Dairy Free Chocolate Chia Pudding

After posting our chocolate chia pudding, we were wondering if we make it dairy, would it taste just as good. To find out, I went about and made the chocolate pudding using just coconut milk alone. The result was quite satisfactory.

Didn’t mean to brag but I found that keto-friendly food is not that hard to make. When I first tried ketogenic diet I thought I wouldn’t last a week. To my surprise, most of regular food can be adapted to be keto-friendly and I must admit that most taste really good. The reason I found cooking keto food easy is that you can splurge on the goodies such as butter, cream and cheese, all the ingredients we were told to have in moderation. You have to admit they really elevate the flavor of any dish. Hence, we never had trouble making delicious food on keto. Then comes the challenge, can we make our keto food dairy free? The answer is hell, yes!

Take our chocolate chia pudding for example. The tried and true recipe we have posted is incredibly delicious.  I mean no disrespect but chia pudding is probably the most no-brainer (if there’s such thing) dessert of the lot. But I mean that in a good way. The making of our chia pudding couldn’t be simpler.

I have found a no brainer easy way for our chia pudding. In this dairy free version we use only coconut milk for the liquid part. Pour it into a jar or shaker bottle then add chia seeds, cocoa powder and sweetener. Then shake it like there’s no tomorrow. All ingredients should be well blended. on the off chance that you still have lumps of cocoa powder left, simple use a fork or spoon to break them down. Since our pudding consists of only coconut milk, the mixture would be liquidy when chilled. You need a little bit of grass fed gelatin to help it set better. Without cream, this chocolate chia pudding still taste quite rich and smooth. 

Dairy Free Chocolate Chia Pudding

Prep Time: 5 minutes

Cook Time: 1 hour

Total Time: 1 hour, 5 minutes

Yield: 1

Serving Size: 1 jar

Calories per serving: 292

Fat per serving: 24.6

Carbs per serving: 4.4

Protein per serving: 6.1

Ingredients

  1. 1 tbs.(12 g.) chia seeds
  2. 1/2 c (125 ml) coconut milk
  3. 1 tbs. (8 g.) cocoa powder
  4. 1/2 tsp. grass fed gelatin powder
  5. 15 stevia drops (use more or less according to your taste)

Instructions

  • Take out 1 tbs of coconut milk and stir in gelatin. Stir well and pop it in the microwave for about 10 seconds to dissolve the gelatin.
  • In a jar or shaker bottle, put in the rest of coconut milk, cocoa powder and chia seeds plus sweetener. Give it a good shake until the mixture is well combined.
  • Add the gelatin mixture and mix well.
  • Pour the mixture in a jar and close the lid. Use drinking glass or any other container you have.
  • Refrigerate at least 1 hour before serving.
http://i-stayfit.com/2017/01/21/dairy-free-chocolate-chia-pudding/

Chocolate Chia Pudding

 

What’s with chocolate that’s always get people’s attention? Our most popular recipes are of chocolate. Yesterday I posted the above picture on Instagram and it got more likes than any of my photo.

I have posted a chia pudding recipe before but there was a request for Chocolate Chia Pudding so here we are. As I mentioned in an earlier post about chia pudding, it’s very versatile. You can make whatever flavor you like with the pudding. This one here use the base recipe for regular chia pudding and we just add the chocolate flavor.

 

There are only 5 ingredients to this recipe, chia seeds cocoa powder, thicken cream, coconut milk and stevia. This can be made dairy free by using only coconut milk but you might need to use a bit of gelatin to help it set. We will be posting the dairy free version at a later time.

The procedure couldn’t be more simple. Just put your ingredients in a bowl and mix well then chill till set.

 

Chocolate Chia Pudding

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour, 10 minutes

Yield: 1

Serving Size: 1 jar

Calories per serving: 520

Fat per serving: 51.9

Carbs per serving: 5.4

Protein per serving: 4.7

Chocolate Chia Pudding

This chocolate chia pudding is so rich and creamy. It's so moreish but so simple to make.

Ingredients

  1. 1 tbs chia seeds
  2. 1/4 c thickened cream
  3. 1/4 c coconut milk
  4. 1 tbs. cocoa powder
  5. Stevia or sweetener of choice to taste

Instructions

  • Put chia seeds and cocoa powder in a bowl.
  • Add cream and coconut milk and stir till it's well-blened.
  • Add sweetener. We use around 15 drops of stevia but you can adjust it to your taste.
  • Pour the mixture in a jar and chill for a few hours even overnight for best texture but if you don't want to wait that long it would probably be OK after one hour.

Notes

I believe the thickened cream we use in our recipe is called double cream in America.) For extra flavor, you can add 1/2 tsp vanilla extract and/or 1/4 tsp cinnamon powder to the pudding.

http://i-stayfit.com/2017/01/19/chocolate-chia-pudding/

Strawberry Cheesecake in a Jar

 

Who said cheese cake is hard to make? This strawberry cheese cake is so easy to make it’s not funny. We opt for a no-bake cheese cake because it saves heaps of time. If you have a craving for something sweet, you can whip this up and get to eat it within an hour rather than wait half a day or overnight for the cheese cake to develop the flavor like the conventional version.

 

The ingredients are what you probably have in your pantry already. For the crust we use macadamia and desiccated coconut. You can use whatever nuts you have. Walnuts, pecans or hazelnuts are quite nice too. We use frozen berries because we want to use them up so we can buy more fresh ones now that they are in season. As we want to try to keep the carbs low, we use just enough berries to give flavor and color. We add a little water  for volume and use gelatin to set it.

We use a mason jar for our cheese cake to make it look fun and trendy. You can use 2 clear glasses or even  2 ramekin dishes to make 2 servings.  though there are many steps but they all simple and straight forward.

You will make the crust first and line it in your jar. Then pop it in the freezer so it will set quickly.

Meantime, you would make the cheese cake mixture. Once done the crust would be cooled and ready. Then pour the cheese cake mixture into the jar and return it to the fridge. It should be fine if you want to put it in the freezer but don’t leave it too long. Ten minutes should be enough.

While the cheese cake is setting in the fridge, you would get the berry sauce ready. It’s so simple. Just blast the berries in the microwave. Mix gelatin and water together and put it in the berry sauce and blend well.

After that pour it on top of the cheese cake layer and chill. This jar below makes 2 servings.

 

Strawberry Cheesecake in a Jar

Prep Time: 30 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 15 minutes

Yield: 2

Serving Size: 1/2 jar

Calories per serving: 428

Fat per serving: 41.8

Carbs per serving: 6

Protein per serving: 7.3

This is a no-bake cheese cake. It has coconut and macadamia nut crust and strawberry topping.

Ingredients

    For cheese cake
  1. 30 g cream cheese
  2. 1/4 c sour cream
  3. 1/4 c. coconut milk
  4. 1/2 tbs gelatin powder
  5. 1 tsp. lemon juice
  6. Liquid stevia or sweetener of choice to taste
    For the crust
  1. 2 tbs (16 g.) desiccated coconut
  2. 2 tbs. (28 g.) raw or unsalted roasted macadamia nuts
  3. 10 g. salted butter (if use unsalted butter, add just a pinch of salt to it)
    For berry topping
  1. 45 g strawberries
  2. 1/4 tsp. gelatin powder
  3. A pinch of salt
  4. Stevia drop to taste (10 drops but use more if you like sweet)

Instructions

    For the crust
  • Toast coconut on in a pan on stove top till golden.
  • Grind macadamia nuts till you have the same consistency as the coconut. Toast it the same way as you did the coconut. If using roasted nuts, you don't need to toast it at all but if you like a little more nutty flavor, just heat it up a bit but be careful do not leave it too long or it will burn easily.
  • In a small bowl, combine toasted coconut, ground macadamia nuts, butter and salt, if using.
  • Once the mixture is well mixed, spoon it into a mason jar and using a small spatula or spoon to press it down and pack tightly.
  • Put the jar in the freezer to get it to set fast when you prepare your cheese cake.
    For cheese cake
  • In a small bowl, sprinkle 1/2 tbs gelatin in coconut milk stir well and warm it up in the microwave for 20 secs or till gelatin fully dissolved.
  • Warm up the cream cheese in the microwave for 10 secs. Add sour cream and blend till smooth.
  • Add coconut milk mixture into the cream cheese mixture and beat till well combined and smooth.
  • Add vanilla and lemon juice and 25 drops of stevia (more if you like sweet) and mix well.
  • Bring the jar out of the freezer and pour the cheese cake mixture on top. Then put it back in the fridge to set.
    For the berry topping
  • Put strawberries in a small bowl and microwave for 1 min. The berries will be very soft and mushy. You can use a fork to break it down to the consistency of pureé or leave the berries whole for dramatic effect.
  • Blend the 1/4 tsp of gelatin with water then add it to the berry sauce. Stir till well combined and leave to cool a bit.
  • Once the cheese cake is set, pour the berry sauce on top and refrigerate till set.

Notes

We use sour cream and coconut milk to give a rather mild flavor to the cheese cake. If you like a more rich and creamy texture, you can use thickened cream instead of coconut milk and use more cream cheese and less sour cream.

Any berry, fresh or frozen, can be use in the topping.

http://i-stayfit.com/2017/01/17/strawberry-cheesecake-in-a-jar/

Keto Gummy Bears

Big bear hugs from gummy teddies.

Our gummy bears will come in handy any day that you are short on protein. They are packed with protein from gelatin (we were so rapt that we were able to order grass fed gelatin from the US.) It’s such a real treat to indulge in a big handful or two of these cute little things. If you are curious as to why gelatin is good for you, please stay tuned for our post on its benefits.

You wouldn’t believe how easy it is to make. At the beginning I used to dissolve normal gelatin you got from the store or bloom it and then put it to boil. Lately I have found a quicker and easier way. I just dissolve it first and microwave for 20 or so seconds then add sweetener and flavoring. Takes less than 5 minutes.

Flavor-wise, we love apple cider vinegar but you can make whatever flavor you like. The possibility is endless. I would love to use real fruit juice or real fruit puree but that will alarmingly bump your carb intake up. We have bought a box of assorted fruit tea and found a few flavor we didn’t like to drink such as cherry and blackcurrant. I felt bad about throwing it away so I tried using it to make gummy bears and it worked. You already had fruit flavor in the tea and all you have to do is add your sweetener and a bit of lemon juice or in our case, apple cider vinegar. The lemon juice will only add a minute carb on your macros while ACV will have zero carb.

tea gummy bears
Gummy bears made with fruit tea.

All that said, the process is quite simple. You heat up your gelatin in the microwave (it doesn’t even need to be boiling) just enough to dissolve. Once the liquid looks clear, you are done. Then add your sweetener to taste and add lemon or ACV if using.

ACV gummies
Apple cider vinegar gummies

Your gummy bears will have a light brown color but if you want to make it fun, you can add some color to it. I have made real raspberry gummies using 1 tbs of frozen raspberry and a pinky sized piece of beetroot, blend it and strain out the juice and add gelatin and sweetener to it. The final product looked like a million dollar (if I do say so myself.)

red berry gummies
Raspberry gummies with real raspberries for flavor and beetroot for color.

Keto Gummy Bears

Prep Time: 5 minutes

Cook Time: 1 minute

Total Time: 6 minutes

Yield: 8

Serving Size: 4

Calories per serving: 22

Protein per serving: 5.5

Ingredients

  1. 2 tbs grass fed gelatin
  2. 1 tbs unfiltered apple cider vinegar
  3. 1/2 c. water
  4. Liquid stevia to taste

Instructions

  • Dissolve gelatin powder in water. It will become a very thick paste.
  • Microwave it for 60 seconds. Check it every 20 seconds and give the mixture a stir.
  • Watch it closely because it is easy to boil over. You don't nee it to boil, just need the gelatin to be fully dissolved. The mixture won't become totally clear but rather opaque with some froth floating on top.
  • Add apple cider vinegar and sweetener and stir till well combined.
  • Skim out any froth and you will see that the liquid turns clearer.
  • Spoon the mixture into your molds and chill in the fridge till set.

Notes

The recipe given here is apple cider gummies but you can make different flavor as you like it. The ratio is 1 tbs to 1/2 cup water. You can easily double or triple the recipe based on the given ratio.

http://i-stayfit.com/2017/01/08/keto-gummy-bears/