Keto-friendly muffins

A craving to bake and for muffins sent me on a web search for a recipe that fits my diet (and at-home ingredient availability). I found this recipe from SavoryTooth and the results were excellent.

It’s an almond flour base with just a few other simple ingredients.

The muffins were tasty, had a traditional moist crumb, and were gobbled up in no time. This particular recipe only makes a few muffins so I doubled it.

The other alteration I made was to add dark chocolate instead of blueberries.

I’m going to try this one out again soon. Baking can be relaxing and therapeutic for me, and especially so when I’m using a familiar recipe with expected good results.

Product review: Keto Creamer (360 Nutrition)

I’ve noticed products popping up in stores branded specifically for the keto diet. Companies are bound to jump in as this lifestyle gains popularity and more people try it, and succeed with it. I’m in Canada but follow many American keto instagram accounts and bloggers. Though we’re slower on the uptake some keto-branded products are making their way north.

This particular product is a powdered creamer for coffee and other such beverages. It’s named very directly Keto Creamer and contains MCT oil powder. I found it at Winners for about $10.

Note: I find lots of interesting food products at Winners including most of my keto-friendly baking supplies. #winnersfabfind

I assume the reason it’s marketed as ‘keto’ is because of the fat content from the MCT. The packaging boasts about its power as ‘fuel for your brain’.

This product is a fine white powder with brown specks.

The issue I have with this so-called ‘keto’ product is it’s sweetened with coconut sugar, and has added palm oil. Everyone must do their own research and figure out what they will or won’t allow in their diet. I’m ok with a little bit of these ingredients but I know some folks would give this a hard NO.

Looking at the nutrition content and ingredients is important. Please don’t be fooled into supporting products just because they are labeled certain way. I see online this company does make unsweetened creamer too FYI.

So now that you’re aware of the product and content, what about how it actually performs and tastes? Well I did try this product out several times and ways over the past few weeks. Here is my take:

It is sweetened but not too sweet in my opinion. There is a slight coconut flavor. It doesn’t blend well into just straight coffee. If you take a spoonful and stir it into a cup, it does whiten or cream the coffee but doesn’t fully dissolve. I think it’s the oil which tends to float on top like a crema, but mixed with some of the powder so it’s unpleasantly chunky.

It did blend very well in a blended boosted coffee. I tried it several times with my usual morning bulletproof coffee, both instead of straight MCT oil and in addition to it. This powder doesn’t have enough fat for me to outright replace all the oil/butter in my boosted coffee. And often I don’t like a sweetened coffee if I’m fasting.

So what is this product good for? I ended up taking it to my work office and am using it there. I can make coffee at the office but don’t have a fridge. So I haven’t to been able to have cream for my coffee (I don’t like plain black coffee). The product was also useful a few times when we ran out of cream and butter at home (I know, gasp!). I use about 1tsp powder for a cup of coffee, which is an ok sweetness and cream for me, and that’s 2g carbs which is still less than regular milk.

Do I recommend this product? Yes and no. If you’re serious about a ketogenic lifestyle then you probably have (or will get) the real things in terms of coconut oil, MCT oil, or other coffee additives. But this is good if you are in a pinch or want to start dabbling in adding fat to your drinks. As I’ve said, just be aware that not all products beaded as ‘keto’ will be right for you and proceed only if it fits your macros.

Fat bombs (and a recipe for cocoa almond bites)

If you asked me two years ago (or any time before that) if I would make or eat something called a ‘fat bomb’ the answer would be a big NO. I learned from an early age that fat is bad. I’m sure many of you were the same. But it’s so wrong. Fat is glorious and healthy (and tasty). I’ve been making fat bombs since starting a ketogenic lifestyle. They’re popular in most keto sites and you can find lots of recipes on Pinterest.

Try these peanut butter chocolate ones from Divas Can Cook or these strawberry cheesecake ones from Savory Tooth.

I usually have at least a few in the freezer for a quick snack or to help nix any sweet or chocolate craving.

Fat bombs are made with ingredients with low or no carbs, lots of fat, and are often best kept cold or frozen. If at room temperature they generally will fall apart or melt. I mix mine up and use a silicone mold to form them. Best of all they don’t require baking or cooking!

Here is a recipe I recently tried and loved. It’s simple, doesn’t contain hard-to-source ingredients, and is satisfying and tasty.

Ingredients

3Tbs almond butter

2Tbs peanut butter

2Tbs coconut oil (solid)

2Tbs sweeteners (I had Truvia on hand)

2Tbs almond flour (finely ground almonds)

2Tbs cocoa powder

Handful of add-ins if desired such as pumpkin seeds, chopped nuts, chocolate, etc.

Mix everything together in a bowl and scoop into a mold. I find this much easier and less messy than rolling into balls. This particular mixture is looser or wetter too so doesn’t roll well.

Freeze. That’s it. When I get to them in a few hours or overnight, I pop the fat bombs out into a freezer-safe container. Put the lid on and keep them in the feeezer. Grab and snack as desired!

I often mix together a version of these and substitute different fat/butters and play with the ratios. I’ve not calculated the nutritional content as I just have these occasionally. And I know if they’re made with high fat, low carb ingredients then they’re ok for me. That’s one of the benefits of making your own food and keeping those options on hand.

Old clothes/new clothes

As I’ve lost weight and my body changed I have gotten rid of a few pieces of clothing. Mostly an item or two that I didn’t really wear anyway. And they were just to throw on a donation pile filled with other household stuff of my kids’ outgrown clothes.

I haven’t done a big purge. But this is it. Today I halved the clothes in my closet. This pile contains my favs, my go-to outfits, my best clothes. It also contains some items I optimistically bought when they didn’t fit me yet but now are too big! Hopefully they’ll help somebody else via my donation to the local charity second-hand store.

Why didn’t I do this sooner? I had fantasies of losing weight and going on a shopping spree for fashionable, smaller clothing. But I think it takes time to come to terms with a new reality. Losing 40lbs and being in the smallest size since high school (or before!) is quite the new reality. Plus our family isn’t flush with funds at the moment and new clothes cost serious cash. I’ll definitely be browsing that thrift store for myself after I make my donation.

I encountered a bigger mental block about clothes. Probably should have been expected but I didn’t prepare – not do I think I really could have prepared. I was set in my ways for years and had lots of deep-rooted behaviors around clothes and style due to my size. Instead of automatically going for the largest size, I now have to try items to find the right fit. Instead of assuming nothing in certain stores fit me I can shop pretty much anywhere. Heck, I would get undergarments from plus-size specialty stores. I didn’t recognize how big I’d gotten. And it took me a while to recognize how far I’ve come with my changes. To be honest it’s an ongoing process, isn’t it.

But purging these clothes will be a giant step in the right direction. As will getting some new duds that actually fit and make me feel fabulous. Listen, I know size and clothes aren’t everything. But they make up who we are, show our style, and they can help especially after a long (and ongoing) journey.