keto recipes – Keto Zone® | Dr. Don Colbert, MD

Keto Smores on National S’mores Day

Wed, 10 Aug 2022 10:00:31 +0000

It’s National Smores Day! If you’re eating a low-carb diet, you may think you have to skip it. But, you’d be wrong. This year, we’ve got Keto Smores!

In fact, these Keto Smores have only 3 grams of net carbs each. While they make lack sugars and carbs, they definitely don’t lack flavor.

Keto Zone eaters rejoice! You’ll never miss out on National Smores Day again!

Keto Smores on National Smores Day

Ingredients

1 1/2 cups almond flour
1/4 cup granulated Swerve Sweetener
1/2 teaspoon cinnamon
1/2 teaspoon real vanilla extract
1/4 teaspoon sea salt
1/4 cup organic butter, melted
3/4 cup whipping cream
4 ounces sugar-free dark chocolate chips (try ChocZero or Lily’s)
3 organic large egg whites at room temperature
1/4 tsp cream of tartar
Pinch sea salt
6 tablespoons powdered Swerve Sweetener
1/2 teaspoons real vanilla extract

Instructions

First make the crust. Preheat the oven to 325 degrees F. Line a 9×9 square baking pan with parchment paper. Leave some paper overhanging the pan in order to remove easily later.
Combine the almond flour, sweetener, cinnamon, vanilla extract, and salt in a large bowl.
Stir in the melted butter until well combined.
Press dough into the bottom of prepared baking pan.
Bake 12 to 15 minutes, until just beginning to brown on the edges. Remove and let cool.
Meanwhile preparing filling. Bring the cream to a simmer in a medium saucepan. Remove from heat.
Mix in chocolate chips. Allow to set for 5 minutes, then whisk in until smooth.
Spread chocolate cream over the cooled crust and refrigerate until firm, about 1 hour.
Lastly, prepare topping. Preheat oven to 300 degrees F.
Beat egg whites with cream of tartar and salt until frothy in a large bowl.
While beaters are still going, slowly add the sweetener and vanilla extract. Continue to beat until stiff peaks form.
Spread over the cooled filling and crust. Swirl with a spoon to make peaks.
Bake 20 minutes or until topping is golden and just barely firm to the touch.
Refrigerate at least another hour to firm up, then gently lift out by parchment paper edges and cut into squares. Serves 16.

Nutrition Information (per bar): 158 calories, 14.5 grams fat, 2.9 grams net carbs (5.5 grams carbs, 2.6 grams fiber), 3.6 grams protein

Why Make Keto Smores on National Smores Day?

Sure, smores are always great. However, just one regular smore can take you right out of the Keto Zone®. In fact, a typical smore has 46 grams of carbs and 24 grams of sugar!

Buy one commercially, and you’ll not only be loaded down with carbohydrates, but also with chemical, inflammatory, unhealthy, ultra-processed ingredients. For example, Keebler Smores Cookies contain:

SUGAR, VEGETABLE OIL (PALM, PALM KERNEL AND SOYBEAN OIL WITH TBHQ FOR FRESHNESS), BLEACHED WHEAT FLOUR, MALTODEXTRIN, COCOA, WHOLE WHEAT FLOUR, CONTAINS 2% OR LESS OF CORN SYRUP, MOLASSES, COCOA PROCESSED WITH ALKALI, NATURAL AND ARTIFICIAL FLAVORS, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM PHOSPHATE), SOY LECITHIN, SALT, PEANUT BUTTER (PEANUTS, PALM OIL), WHEY.

This National Smores Day, you do NOT want soybean oil, corn syrup, or artificial flavors.

Instead, make our Keto Smores and enjoy a tasty treat made with real-food ingredients, and almost no sugar!

Bottom Line

It’s National S’mores Day, so join in the fun! While it may take a bit of time and effort, make our Keto Smores for you new favorite treat! Just 3 grams of net carbs, and all the delicious flavor!

The post Keto Smores on National S’mores Day appeared first on Keto Zone® | Dr. Don Colbert, MD.

10 Favorite Keto Zone Autumn Recipes

Wed, 06 Oct 2021 18:07:56 +0000

Autumn doesn’t just mean leaves falling and cooler weather. For many, it is a transition and change in the foods they prepare and eat. Many reach for warmer, more comforting foods. Unfortunately, this sometimes results in less fresh foods and more processed ones. But, autumn recipes can be extremely healthy, and fit nicely into the Keto Zone®.

Take the change in seasons as an inspiration to cook a few new, healthy, Keto Zone dishes. Here’s our list of 10 Favorite Keto Zone Autumn recipes. Enjoy the nutritious flavors of autumn!

10 Favorite Keto Zone Autumn Recipes

Autumn Pork and Squash Slow Cooker Stew – If you’ve not tried this warm, flavorful, pork stew, you’re in for a treat. Make it in a slow cooker and delight in the fresh Autumn flavors.
Pumpkin Chocolate Chip Cookies – What a treat! A mix of pumpkin, spices, and chocolate is perfect for a Fall day. Try it alongside Keto Zone coffee.
Keto Zone Super-Seed Overnight “Oatmeal” This keto “oatmeal” combines hemp heart seeds, chia seeds, and flaxseeds for a high-protein, delicious autumn breakfast. The best part? You can cook it overnight in a slow cooker and wake up to a hot, flavorful, and healthy way to start the day.
Pan Sheet Sausage and Onion Dinner Another easy dinner! Sausage and onions are a perfect combo for an Autumn meal.
Keto Zone Pumpkin Pie Cheesecake A dessert among desserts! Cream cheese plus pumpkin equals a delicious and decadent treat.
Keto Zone Pumpkin Spice Latte Skip the chemical-laden commercial unhealthy pumpkin spiced latte and make your own superfood drink!
Triple-Superfood Spice Nuts What could be more “autumn” than pecans and cinnamon? These deliciously spicy nuts are an easy and healthy Keto Zone snack.
Keto Zone Pumpkin Soup Combine nutritious coconut oil, onions, spices, and pumpkin puree for this warm-you-up pumpkin soup!
Keto Zone Chocolate Walnut Caramels This amazing treat combines 3 health-promoting foods: walnuts, cocoa, and collagen.
Roasted Pumpkin Seeds Pumpkin seeds are loaded with healthy fats, antioxidants, and fiber. Roast them for an easy, delightful Autumn snack.

Why Keto Zone Autumn Recipes?

Autumn recipes can be comforting, nostalgic, and incredibly nutritious! Our Keto Zone Autumn recipes boast a variety of superfood ingredients to promote full body health and energy even as the days get darker.

For example, these superfoods include:

Nuts and Seeds

Across the board, nuts and seeds offer protein, plant based omega-3 fatty acids, fiber, vitamin E, and more .In fact, the omega-3s promote anti-inflammatory reactions in the body. The Vitamin E, magnesium, fiber, calcium and iron further encourage whole-body health. In addition, their antioxidants fight free radicals, reduce the risk of cellular overgrowth, promote heart health, reduce cholesterol plaque formations, and encourage eye health (1).

Pumpkin

Pumpkins are loaded with potent nutrients. First and foremost, it contains lutein, a carotenoid antioxidant that protects the body from oxidative stress (2). Next, it contains anti-inflammatory nutrients. These compounds steer the body toward less inflammation, thereby fighting against many chronic health issues. Lastly, pumpkin oil has been found to promote full-body health and reduce risk of cellular overgrowth in the organs (3, 4, 5).

Flavorful Spices

One hallmark of Autumn foods are spices. Cinnamon, cloves, ginger, and more promote anti-inflammatory, anti-oxidative, digestion, brain, circulation, and heart health (6, 7). What’s more, some spices also provide antibacterial benefits (8).

Bottom Line

Autumn is the perfect season for new, healthy recipes. Get in the kitchen and whip up some Keto Zone meals, snacks, drinks and more!

The post 10 Favorite Keto Zone Autumn Recipes appeared first on Keto Zone® | Dr. Don Colbert, MD.

Do You Miss Favorite Foods on Keto? Here’s How to Include Them.

Thu, 05 Mar 2020 23:09:45 +0000

If you’re in the Keto Zone, there may be some favorite foods or recipes you feel you can longer eat. Fortunately, this is not usually the case. If you miss favorite foods on Keto, we’ve got a guide to help you find and convert favorite recipes and dishes to low-carb Keto Zone foods.

In fact, it’s likely easier than you think.

Here are 6 steps to turn any dinner into a Keto Zone Dinner and how to find Keto in every cuisine. Don’t miss favorite foods on keto another day!

6 STEPS FOR A KETO ZONE DINNER

Step 1: Think about your favorite meal or take a look at your favorite recipe.

Step 2: Identify any grains in the recipe. Think of bread, noodles, rice, breadcrumbs, and more.

Step 3: Substitute the grains as directed below. Or, for many dishes, it works fine to simply omit them completely.

Step 4: Find any sugars or sweeteners. Be extra careful to consider sugars and sweeteners in sauces or condiments.

Step 5: Replace sweeteners with a Keto-friendly option like stevia, erythritol, etc.

Step 6: Consider how much fat is in the meal. If it’s not high-fat, add a healthy fat such as coconut oil, extra virgin olive oil, avocado oil, avocados or others.

These steps can decrease the carbohydrates to <5% of the carbohydrates, maintain moderate protein, and increase the fat to 75%+ of the calories.

Miss Favorite Foods on Keto? How to Include Different Cuisines

Within specific cuisines, here’s how to find them in a restaurant or make changes at home.

1. American, Burgers, and Sandwiches

When eating a burger joint or sandwich, it’s mostly about omitting the bread or bun and being aware of the sugars in condiments.

For the bread, you can either:

use a large lettuce wrap for it
try portabella mushrooms in place of buns
find keto-friendly bread, or simply go bunless.
go bunless completely and use a fork

Condiment warning: Pay attention to the condiments and look at recipes and nutrition information. Traditional ketchup and BBQ sauce are high carb – so find new recipes or keto-brands. Mustard and mayo are great are low-carb. Or, use avocados, bacon, guacamole or pesto. You’ll never miss the ketchup!

Recipes to try:

5 Ways to make Keto Zone Burgers

Keto Zone Sandwich Bread

2. Steaks and Barbeque

Great news! Steak and barbeque meat fit very in the Keto Zone. However, most sides that come alongside them are high carbohydrate.

Here’s what to change:

First, look at the seasoning. Use butter, olive oil, lemon juice, salt, and pepper and avoid high-carbohydrate marinades or rubs with sugar.
If you want BBQ Sauce, try this delicious Keto Zone BBQ Sauce recipe.
Find side dishes that are in the Keto Zone such as grilled Keto Zone vegetables, Keto Zone Zucchini Fries or Keto Zone Cauliflower Fritters.

3. Mediterranean

More good news: If you’re eating a Mediterranean dinner, you won’t have too much to change. Mediterranean diets are fresh, healthy, and anti-inflammatory (2).

Keep the fish or other healthy protein and fresh vegetables. You can also have fresh mozzarella and olive oil.

Avoid or replace any bread or noodles.

Recipes to try:

6 Low-Carb Pasta Alternatives

4. Chinese, Japanese, and Asian

Asian cuisine includes many healthy, Keto-friendly components such as healthy fish, spices, soups, and teas are very nutritious.

To make it completely in the Keto Zone:

Take out the rice: The rice is very high carb and can be easily replaced with cauliflower rice. Not only is cauliflower a great low-carb alternative, but it’s sulfur compounds are also highly antioxidative, anti-cancer, and helps cells detoxify (3)! Or, you make Asian wraps with meat, vegetables, and large lettuce leaves.
Sauces: Asian sauces are notoriously high in sugar. Watch and look for Keto-friendly brands. Next, do pay attention to the sauce. Most all of them contain sugar, honey, or another sweetener. Typically, you can make any Asian sauce recipe Keto Zone by replacing the high-carb sweetener with Erythritol and any cornstarch with almond flour.

Recipes to try:

Keto Chicken Teriyaki

5. Mexican and Tex-Mex

Believe it or not, Mexican and Tex-Mex can easily be changed to Keto Zone.

To start, omit or substitute the regular tortillas, chips, Spanish rice, and beans. Consider large lettuce leaves to replace the tortilla; lettuce-wrapped tacos work well. Or, simply have a taco, burrito, and fajita bowl.

Load on the Keto Zone vegetables, Pico de Gallo, chilies, and guacamole.

6. Italian

There are three main a few typical non-Keto Zone ingredients in most Italian meals.

Noodles. To turn a noodle-Italian dinner into a Keto Zone dinner, first, replace traditional noodles with spaghetti squash noodles or spiralized zucchini.
Pizza Crust. Try different recipes to find your favorite new Keto Zone pizza recipe. Once you find one you like, you’ll be glad you spent the time.
Meatballs. To make Keto Zone meatballs, replace the breadcrumbs. Amazingly, pork rinds are a great solution! Smash pork grind and use them in place of breadcrumbs in your favorite meatball recipe.

7. Desserts

If your favorite dishes include desserts, and you miss them, you’re in luck. There are many, many great dessert options within Keto Zone eating.

The two biggest changes to dessert recipes are subbing the 1) sweeteners and 2) flours.

Baking can be tricky with Keto ingredients, so start by following recipes.

Recipes to try:

Keto Zone Almond Chocolate Cookies (no-bake)

Lemony Macaroons

Keto Zone Avocado Ice Cream

Remember to Add Healthy Fats

One of the most important parts of a Keto Zone recipe transformation is to add more healthy fats after you take out the carbs. This step will round out the meal, add flavor, and get the percentage of carbs over 75% of the calories. Use avocado, hemp heart seeds or macadamia nuts, olive oil or coconut milk and others.

Bottom Line

You don’t have to suffer and miss favorite foods on Keto Zone. Almost any recipe can be converted. Including foods you love is one key to making Keto Zone a lifestyle. And, if you’d like more tips and recipes, try our FREE Keto Zone 21-Day-Challenge today!

The post Do You Miss Favorite Foods on Keto? Here’s How to Include Them. appeared first on Keto Zone® | Dr. Don Colbert, MD.