Low-Carb Chocolate & Lime Tarts

There is so much happiness to be found in a good chocolate tart. A tart to slow your pace, curl up with and forget the world exists. A cake for ‘me time.’ This is it.

Cacao, coconut oil and avocado, a velvety smooth filling to coat your mouth better than any dairy milk. This is a recipe for the mother of all chocolate tarts, my gift to those of you who appreciate the value of good cake. What’s more, it’s low carb and refined sugar free. It’s positively good for you cake!




                                 Hands-on 15 minutes                Overall 1 hour

Nutritional values (per tart)

Total Carbs 16.8 grams
Fiber 10.6 grams
Net Carbs 6.2 grams
Protein 11.1 grams
Fat 36.1 grams
of which Saturated 11.2 grams
Energy 397 kcal
Magnesium 116 mg (29% RDA)
Potassium 776 mg (39% EMR)
Macronutrient ratio: Calories from carbs (6%), protein (11%), fat (83%)

                          Ingredients (makes 6-12 servings)

Base:

. 1 ¼ cups of almond flour (125 g/ 4.4 oz)
. 3 tbsp whey protein powder or egg white protein powder (18 g/ 0.6 oz)
. 1 medium egg
. 1 ½ tbsp coconut oil (20 g/ 0.7 oz)
. Optional: 2 ½ tbsp erythritol or Swerve (25 g/ 0.9 oz)

Filling:

. 3 large ripe avocados (600 g/ 1.3 lb)
. 2 tbsp Erythritol, Swerve or other keto-friendly sweetener to taste (20 g/ 0.7 oz) – see note below
. 2 tbsp virgin coconut oil, soft but not melted
. juice of 1 ½ limes (about ¼ cup/ 60 ml)
. ⅓ cup raw cacao (29 g/ 1 oz)
. ⅛ tsp sea salt

Decoration:

. 2-3 squares dark 99% chocolate (unsweetened chocolate), shaved (15 g/ 0.5 oz) – or use 85-90% dark chocolate
. zest from ½ lime

Note: One whole tart can be served for breakfast, while half of the tart will be enough when served after a meal. If you just started following a low-carb diet, then you may find some recipes not sweet enough. You can add a few extra drops of stevia or a little more erythritol or Swerve to suit your palate.




                      Instructions

1. Make the low carb tart bases as per the recipe here (Please note this makes 8 tarts so use the measurements above for 6 only).

2. Once the crusts are baked and golden, remove from the oven and allow to cool.

Low-Carb Chocolate & Lime Tarts

3. Meanwhile, prepare the filling. Remove the skins and stones from the avocados. Place the avocado meat, sweetener (start with 1 tablespoon and adjust to taste), coconut oil, lime juice, salt and cacao in large mixing bowl.

4. Using a hand blender, blitz until smooth. Taste and adjust the sweetness to your palate.

Low-Carb Chocolate & Lime Tarts

5. Divide the chocolate filling into 6 and fill each of the keto tart crusts. Spread evenly across the base to the edges using a spatula.

6. Place in the fridge to set for at least an hour until set. Option to place in the freezer for 45 minutes if in a hurry.

Low-Carb Chocolate & Lime Tarts




7. Grate the dark chocolate and lime zest. Remove the keto chocolate tarts from the fridge or freezer and top with grated chocolate and lime zest. Keep in the fridge until ready to serve. Option to remove them 5 minutes before serving if you prefer a softer filling. I like mine straight from the fridge. Pairs well with this keto vanilla soft scoop ice cream, full-fat plain Greek yogurt or coconut yogurt.

Low-Carb Chocolate & Lime Tarts

One tart can be served for breakfast, while half of the tart will be enough when served as a dessert.




Low-Carb Chocolate & Lime Tarts

Source:Martina Slajerova




 

Healthy Low-Carb White Chocolate

Today I’d like to share my favourite recipe from the Fat Bombs Book: homemade sugar-free white chocolate. I’ve used it in several recipes throughout my book: in bars, fudge, as coating for truffles, and even to make hot chocolate!




Creating white chocolate that is sugar-free and milk-free wasn’t as easy as I thought. When you look at the main ingredients of a typical white chocolate bar, it’s sugar and milk powder, both of which should be avoided on a ketogenic diet.

Sugar can easily be replaced with a healthy low-carb sweetener such as Erythritol. However, finding a good replacement for milk powder wasn’t easy. Without it, the chocolate just tasted like sweetened cocoa butter with a hint of vanilla. First, I tried to replace the milk powder with whey protein but I wasn’t happy with the results. After some trial and error, I used coconut milk powder, which is not only keto but also paleo-friendly, and it was the closest I got to “proper” white chocolate

For this recipe, I included two methods. You can follow either one. In the first one, I used coconut milk powder, while in the second one, I substituted half of the coconut milk powder with homemade sweetened keto condensed milk.

Hands-on10 minutesOverall1-2 hours

Nutritional values (per 1 oz/ 28 g)

Total Carbs 2.7 grams
Fiber 0.1 grams
Net Carbs 2.6 grams
Protein 0.7 grams
Fat 19.8 grams
of which Saturated 14.1 grams
Energy 191 kcal
Magnesium 15 mg (4% RDA)
Potassium 173 mg (9% EMR)
Macronutrient ratio: Calories from carbs (5%), protein (2%), fat (93%)

Ingredients (makes about 12 oz/ 340 g)

Recipe 1

. 170 g cacao butter (6 oz)
. 1 cup coconut milk powder (120 g/ 4.2 oz) – see tips at the end of this post
. ⅓ cup powdered Erythritol or Swerve (50 g/ 1.8 oz) or other healthy low-carb sweetener from this list
. 1 tsp vanilla bean powder or 2 tsp sugar-free vanilla extract
. pinch salt (I like pink Himalayan)
. Optional: few drops of liquid stevia to taste (NuNaturals or SweetLeaf)

Recipe 2 (using keto condensed milk):

. 170 g cacao butter (6 oz)
. ½ cup sweetened keto condensed milk (120 g/ 4.2 oz)
. ½ cup coconut milk powder (60 g/ 2.1 oz) – see tips at the end of this post
. 1 tsp vanilla bean powder or 2 tsp sugar-free vanilla extract
. Optional: few drops of liquid stevia to taste (NuNaturals or SweetLeaf)




Instructions

Recipe 1

1. Melt the cacao butter in a double boiler, or heat-proof bowl placed over a small saucepan filled with 1 cup of water, over medium heat.

Healthy Low-Carb White Chocolate

2. Remove from the heat and set aside. Add the coconut milk powder, Erythritol or Swerve, …
Note: if your coconut milk powder has clumps, place it in a coffee grinder, blender or food processor and and process for a few seconds until powdered.

Healthy Low-Carb White Chocolate

3. … vanilla powder (or vanilla extract), and salt. If you want a sweeter taste, add a few drops of stevia. Pour the mixture into a food processor or blender. Pulse for 30 to 60 seconds, or until smooth.
Tip For an extra nutritional boost: Swap ½ cup (60 g/2.1 oz) of coconut milk powder with ½ cup (40 g/1.4 oz) of lucuma powder. Lucuma is an anti-inflammatory superfood that will add natural sweetness to the chocolate, and make it creamier. Using lucuma powder in this recipe will result in 4.3 grams of net carbs per serving.

Healthy Low-Carb White Chocolate

4. Pour into candy or chocolate molds (you can find some great ones on Amazon) and let the chocolate harden in the refrigerator.

Healthy Low-Carb White Chocolate

5. Once solid, remove from the molds.

Healthy Low-Carb White Chocolate

Store at room temperature or refrigerate for up to 3 months. Enjoy!

Healthy Low-Carb White Chocolate




Recipe 2 (using keto condensed milk):

I’ve had great results using coconut milk powder. However, not all products dissolve well and some of my readers ended up with clumps of coconut milk powder that separated from the melted cacao butter.

In this method, I substituted part of the coconut milk powder with my keto condensed milk. The result was super smooth, silky and delicious. The only drawback is that you will need to keep the chocolate refrigerated, otherwise it would get soft at room temperature.

1. Melt the cacao butter in a double boiler, or heat-proof bowl placed over a small saucepan filled with 1 cup of water, over medium heat. Once melted, set aside.

Healthy Low-Carb White Chocolate

2. Gently heat up the keto condensed milk (in a microwave or in a small sauce pan). Pour it in a bowl and add the coconut milk powder, vanilla powder (or vanilla extract), and salt. Mix using a spoon until well combined.

Healthy Low-Carb White Chocolate

3. Pour it in a blender or food processor and add the melted cacao butter. Process for a few seconds, until smooth and well combined.

Healthy Low-Carb White Chocolate

4. Pour into candy or chocolate molds (you can find some great ones on Amazon) and let the chocolate harden in the refrigerator.

Healthy Low-Carb White Chocolate

5. Once solid, remove from the molds. Store refrigerated for up to a week, or freeze for up to 3 months. Do not keep at room temperature. Enjoy!

Healthy Low-Carb White Chocolate




Source:Martina Slojerova

Dark Chocolate Raspberry Fat Bombs-Keto Recipes

Whether you decide to follow the fat fast or you are just looking for healthy low-carb treats, these fat bombs are a great option.




Compared to my other recipes, they are quite big but you can make them half size. You can use any berries – raspberries, blackberries, blueberries or strawberries – all are delicious when covered in chocolate! I decided to make my own dark chocolate but you can use any high-quality dark chocolate with at least 85% cacao.

Hands-on20 minutesOverall1.5 hour

Nutritional values (per serving)
Total Carbs 5.1 grams
Fiber 2.6 grams
Net Carbs 2.6 grams
Protein 2.2 grams
Fat 17.1 grams
of which Saturated 10.5 grams
Energy 164 kcal
Magnesium 38 mg (10% RDA)
Potassium 126 mg (6% EMR)
Macronutrient ratio: Calories from carbs (5.9%), protein (5.1%), fat (89%)

Dark Chocolate Raspberry Fat Bombs-Keto Recipes

Ingredients (makes 14 servings)

Homemade Chocolate:
½ cup cocoa butter (120 g / 4.2 oz)
3 tbsp coconut oil, extra virgin (40 g / 1.4 oz)
4.2 oz unsweetened dark chocolate, 100% cacao (120 g)
⅓ cup unsweetened cacao powder (30 g / 1 oz)
1 vanilla bean or 1 tsp unsweetened vanilla extract (you can make your own)
½ – ¾ cup Erythritol or Swerve, powdered (80-120 g / 2.8-4.2 oz) – depends on you palate
20-25 drops Stevia extract (Clear / Vanilla / Chocolate) or other healthy low-carb sweetener from this list
OR use Quick Keto Chocolate (milder taste):
300 g dark chocolate, at least 85% cacao (10.5 oz)
100 g cocoa butter (3.5 oz) – will help lower carbs per serving and give the chocolate a milder taste
2 tbsp coconut oil, extra virgin (26 g / 0.9 oz)
1 vanilla bean or 1 tsp unsweetened vanilla extract (you can make your own)
Optional: sweetener like liquid Stevia or Erythritol to taste
Topping:
1 ½ cup raspberries, fresh or frozen (180 g / 6.5 oz)
28 almonds (30 g / 1 oz)
Note: If you don’t have space in your fridge or freezer, halve the recipe. These fat bombs cannot be kept at room temperature. When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).




Instructions

1 Place the almonds in a pan and roast them for about 5 minutes to bring more flavour in.

Dark Chocolate Raspberry Fat Bombs-Keto Recipes

2 Place one almond into each raspberry, spread over a tray and place in the freezer for about an hour. You don’t need to do this but it helps the chocolate solidify faster.

Dark Chocolate Raspberry Fat Bombs-Keto Recipes

3 For the chocolate, you can use unsweetened chocolate Lindt makes one that is 99% cacao or raw cacao paste / liquor.

Dark Chocolate Raspberry Fat Bombs-Keto Recipes

4 Measure the cocoa butter, coconut oil and unsweetened chocolate. Place a bowl over a pot of water and bring to boil. Keep on low heat and make sure the water doesn’t touch the bowl (or use a double boiler).

If using Quick Keto Chocolate, just melt all the ingredients needed in a double boiler / bowl placed over a pot with boiling water.

Dark Chocolate Raspberry Fat Bombs-Keto Recipes




5 Place the cocoa butter, coconut oil and unsweetened chocolate into the bowl and let it melt while stirring.

Dark Chocolate Raspberry Fat Bombs-Keto Recipes

6 Meanwhile, powder the Erythritol (or Swerve). It is very important not to skip this step, otherwise you will end up with a crumbly texture like I did the first time I tried this recipe. You can “powder” the sweetener in a blender. I used vanilla stevia – you can also use chocolate or clear stevia – all of these work great.

Dark Chocolate Raspberry Fat Bombs-Keto Recipes

7 Cut the vanilla bean lenghtwise and scrape the seeds out.

Dark Chocolate Raspberry Fat Bombs-Keto Recipes

8 Once the chocolate mixture is melted, add the powdered Erythritol, unsweetened cacao, stevia and vanilla seeds.

Dark Chocolate Raspberry Fat Bombs-Keto Recipes




9 Mix until well combined and set aside.

Dark Chocolate Raspberry Fat Bombs-Keto Recipes

10 Place small muffin paper cups on a baking tray and pour 1 tablespoon of the chocolate into each of them.

Dark Chocolate Raspberry Fat Bombs-Keto Recipes

11 Add 2 frozen raspberries filled with almonds into each cup.

Dark Chocolate Raspberry Fat Bombs-Keto Recipes

12 Pour another tablespoon of the chocolate over them and make sure you cover the raspberries completely. The chocolate will start to solidify instantly.

Dark Chocolate Raspberry Fat Bombs




13 Place in the fridge for about 30 minutes or until set.

Dark Chocolate Raspberry Fat Bombs

14 Store the fat bombs in the fridge to keep them fresh in the fridge for up to 3 days. Place any remaining fat bombs in the freezer to store for longer.

Dark Chocolate Raspberry Fat Bombs

Enjoy!

Dark Chocolate Raspberry Fat Bombs

Source:Martina Slajerova




 

 

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Keto Chocolate And Pecan Cookies And Benefits Of Soaking Nuts – Recipe

Cookies don’t have to be full of sugar and other unhealthy ingredients – these cookies are perfect treats!

I had a checklist when creating this recipe; it had to:



  • to be low in carbs & paleo-friendly
  • include coconut flour and coconut oil
  • taste as good as my mom’s cookies!

The last one was quite challenging but I’ve been told they are delicious!

Although I do post recipes for low-carb treats on my blog, I don’t myself eat sweets that often. Like most treats, I wouldn’t recommend eating too many of them, especially if you are trying to lose weight.

Ingredients (makes 60 cookies)

  • 4 large eggs, free-range or organic
  • ¾ cup extra virgin coconut oil (160g / 5.8 oz), add ¼ cup if too dry (total 220g / 7.7 oz)
  • ½ cup Erythritol (non GMO) or other healthy low-carb sweetener from this list (80g / 2.8 oz)
  • 15-20 drops liquid Stevia extract (Clear / Chocolate / Cinnamon)
  • ½ cup raw cacao powder (40g / 1.5 oz)
  • 1 cup fine coconut flour (120g / 4.2 oz)
  • 1 tbsp cinnamon
  • 1 bar dark 85% chocolate (100g / 3.5 oz)
  • 60 halves pecan nuts (90g / 3.2 oz)

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).




Instructions

  1. Crack the eggs into a bowl and whisk with melted coconut oil. Add Erythritol and stevia and mix in well. Erythritol doesn’t dissolve unless heated. For best results, powder it first.
  2. Add cinnamon and cocoa powder.
  3. Mix in well using a whisk.
  4. Add the coconut flour and process well.
  5. Place the dough into a plastic foil and in the fridge to harden for at least 1 hour.
  6. After 1 hour, preheat the oven to 175 C / 350 F. Using the foil or two sheets of parchment paper, roll the dough out until it’s about ¼ inch / ½ cm thick.
  7. Use a cookie cutter to create your shapes. I used a 2 inch / 5 cm cookie cutter.
  8. Place the cookies on a baking dish lined with parchment paper leaving little gaps between each cookie. Roll the remaining dough and repeat until all the dough is used up.
  9. Place in the oven and bake for 10-12 minutes. When done, remove from the oven and let them cool down. Make sure that the they are completely cool before you add the chocolate topping.
  10. Melt the chocolate in a water bath. Using a small ¼ tsp measuring spoon, pour the chocolate on top and press the pecan halve in. If you have any chocolate left, just spoon it on top of the pecan halves.
  11. Transfer to a serving plate when the chocolate is completely solid.

Why try soaking nuts

Some people have digestive issues when eating nuts. It’s actually not that rare. However, it’s not always caused by an allergy and they don’t have to stop eating them.

There are “anti-nutrients” such as lectins, phytates and enzyme inhibitors that seem to be the reason for many people having digestive issues when eating raw nuts. While roasting helps to reduce the “anti-nutrients”, soaking the nuts first is even more effective.

Soaking and dehydrating not only makes nuts deliciously crispy, but their nutrients are better digested and absorbed by your body.

Pecan nuts need to soak for at least 6-8 hours, cashew nuts 6 hours and hard nuts like hazelnuts or almonds 8-12 hours.

Simply place them in a bowl, cover with water and leave them to soak overnight. Drain and spread on a baking sheet lined with parchment paper and dehydrate at 55-65 C / 150 F for 12-24 hours, turning them occasionally, until completely dry. When done, store in an airtight container.



Nutritional values per cookie

Total Carbs 1.9 grams
Fiber 0.98 grams
Net Carbs 0.92 grams
Protein 1.2 grams
Fat 6.2 grams
of which Saturated 4.1 grams
Energy (calories) 64.9 kcal
Potassium 41.8 mg

 

Macronutrient ratio: Calories from carbs (5.7%), protein (7.7%), fat (86.6%)

Recipe By Martina Slajerova

Cookies don’t have to be full of sugar and other unhealthy ingredients – these cookies are perfect treats! I had a checklist when creating this recipe; it had to: to be low in carbs & paleo-friendly include coconut flour and coconut oil taste as good as my mom’s cookies! The last one was quite challenging but I’ve been told they are delicious! 🙂 Although I do post recipes for low-carb treats on my blog, I don’t myself eat sweets that often. Like most treats, I wouldn’t recommend eating too many of them, especially if you are trying to lose weight.

 

Kahlua Coffee Chocolate Layer Cake – Recipe

This cake is rather large, with a whopping four layers.  This is great because it can easily serve a crowd – the thinnest slice is still going to be a decent serving of cake.  It can also easily get way too large and then you’ll have trouble finishing your slice.  The key to this cake is thin slices since they’re so tall.  You can also easily divide the recipe in half and just make a two-layer cake!  No matter what, your guests will thank you.




INGREDIENTS:

CHOCOLATE KAHLUA CAKE

  • 2 cups (260g) all purpose flour
  • 2 cups (414g) sugar
  • 3/4 cup (85g) natural unsweetened cocoa powder
  • 2 tsp baking soda
  • 1 tsp salt
  • 3 large eggs
  • 3/4 cup (180ml) milk
  • 1 cup (240ml) vegetable oil
  • 1/2 cup (120ml) Kahlua
  • 1 tsp vanilla extract
  • 3/4 cup (180ml) coffee

KAHLUA COFFEE FROSTING

  • 7 tbsp (75ml) Kahlua
  • 3 tbsp instant espresso powder
  • 1 1/2 cups (336g) salted butter, room temperature
  • 1 1/4 cups (236g) shortening
  • 10 1/4 cups (1208g) powdered sugar
  • Chocolate jimmie sprinkles




DIRECTIONS:

1. Prepare three 8 inch cake pans with parchment paper circles in the bottom and grease the sides. Preheat oven to 300°F (148°C).
2. Add all the dry ingredients to a large bowl and combine.
3. Add the eggs, milk, vegetable oil, Kahlua and vanilla extract to the dry ingredients and mix well.
4. Add the coffee to the cake batter and mix well. Batter will be very thin.
5. Divide the batter evenly between cake pans and bake for 32-35 minutes, or until a toothpick comes out with a few crumbs.
6. Remove cakes from oven and allow to cool for about 5 minutes, then remove to cooling racks to cool completely.
7. To make the frosting, heat the Kahlua until it just begins to boil, then add the espresso. Stir until dissolved.
8. In a large mixer bowl, combine the butter and shortening until smooth.
9. Add about half of the powdered sugar and mix until well combined and smooth.
10. Add about half of the Kahlua mixture and mix until smooth.
11. Add the remaining powdered sugar and mix until well combined and smooth.
12. Add additional Kahlua mixture until the frosting is the right consistency.
13. To build the cake, cut the domes off the top of each cake so they are flat.
14. Put the first cake layer on a serving plate and top with 1 cup of frosting. Spread into an even layer.
15. Add the second layer of cake, another cup of frosting and then top the cake with the final layer of cake.
16. Frost the outside of the cake. Use my tutorial for frosting a smooth cake, if desired. Use an icing tool like this one to add a pattern on the sides of the cake.
17. Press some sprinkles into the bottom of the sides of the cake.
18. Pipe some swirls around the top edge of the cake (I use this icing tip) and add a few additional sprinkles, then serve.
19. Store the cake in an air tight container. Cake is best for 2-3 days.

NOTE: If you’d like a non-alcoholic version of this cake, I’d suggest referring to this chocolate cake. It’s the one that was altered to make this cake and there are several changes that had to be made for the Kahlua cake. You can use regular cocoa and coffee instead of water, like is used in this cake. For the frosting, replace the Kahlua with water and add an additional tablespoon or two of espresso powder, depending on how strong of a coffee flavor you want.