All posts by Jana Snyder

Blueberry cheesecake fat bombs

blueberry cheesecake fat bombs

A picture of this sugar-free keto treat has been in my @jana.realfood account on Instagram for a while, and people keep commenting,”Where’s the recipe for those blueberry cheesecake fat bombs? I want to make them!” So finally I got the hint: here’s the recipe!

 

Blueberry cheesecake fat bombs recipe

.

2/3 cup blueberries, fresh or frozen (strawberries or raspberries would probably work great, too!)

8 ounces cream cheese

1/3 cup coconut oil

1 teaspoon lemon juice (or more, to your taste)

1 teaspoon vanilla extract

5 drops plain or vanilla stevia extract (omit, or add more, to your liking)

3 dashes of salt

 

Allow the cream cheese to come to room temperature for 30 to 60 minutes, until softened.

If using fresh berries, wash them and remove the stems. Frozen berries work fine, too. Just make sure they’re sugar-free!

blueberries - fresh and frozen

If using frozen berries, let them sit at room temp for 10 or 15 minutes before blending.

Combine all ingredients using an immersion blender* or food processor, and mix until well combined. Taste, and adjust lemon juice and/or sweetener to your preference. This amount makes for a very subtle flavor. If you like a stronger lemon flavor (I do!), you may want to add quite a bit more.

Spoon the mixture into small muffin silicon molds or candy molds*. Place in the freezer for about 2 hours, or until set.

Pop them out and store in a bag in the freezer. Enjoy!

…………………………………….

*Equipment I recommend

This is the immersion blender I use and love. It comes with a blender attachment, a whisk attachment, and a carafe. So handy for making whipped cream. And essential for homemade mayo, or dump ranch dressing!

Here’s a cheaper version. Just a blender, no whisk or carafe.

Here’s the candy mold I use for fat bombs. (This is not what’s shown in the picture.)

Please note: These are Amazon affiliate links; if you buy something through them, I will get a li’l something from Amazon, with no additional cost to you. 🙂

blueberry cheesecake fat bombs

Who should limit carbs, and why?

sndbite-why-limit-carbs

Now that you know what carbs are to your body, and what carbs are on your plate, this will help you understand how they matter to your health, and whether or not you might benefit from limiting your intake. (Oh, and by the way: sugar is a carb!)

(4.75 minutes)

Related things you may find helpful:

Small steps to big change: 10 simple diet hacks to cut down sugar and carbs (ebook you get free when you subscribe to my newsletter)

Recipes – scroll down to find “SUGAR FREE TREATS”

How to make zoodles – grain-free, fast-and-easy zucchini noodles

A low-carb substitute for mashed potatoes

click to go to soundbites index

 

2-minute grain-free English muffin (Paleo, Keto, gluten-free, Whole30 friendly)

Paleo, Keto, grain-free, gluten-free English muffin

If you’re committed to living a gluten-free, grain-free, Paleo, low-carb, or ketogenic lifestyle, one of the hardest things to live without is bread — right?! You’re gonna love this: this Paleo/Keto English muffin recipe fits all those requirements AND it involves one bowl, a minute or so of whisking with a fork, and two minutes in the microwave. So easy!

Does it taste exactly like traditional English muffins? No: dial your expectations down. 🙂  But it’s so quick and simple, and helps round out so many meals, it’s earned a permanent spot in my recipe file. Just know that you’re probably going to want to enhance it with other flavorings — notes on that follow the recipe.

Paleo English muffin recipe

3 Tablespoons fine blanched almond flour

1 Tablespoon coconut flour

1/4 teaspoon baking soda

1/8 teaspoon kosher salt

1 egg

1.5 Tablespoons water

1/2 Tablespoon avocado oil or melted coconut oil

 

In a cereal or soup bowl, stir together the dry ingredients, then push them to one side of the bowl.

Place the egg, water & oil in the empty spot and whisk with a fork till well blended. Then stir the wet and dry together till it’s all the same consistency.

Grease a 7 oz ramekin. (I love this chemical-free, soy-free avocado oil spray from  Chosen Foods.) Put all the batter in the ramekin, even it out, and microwave for two minutes.

dish + spray for Paleo Keto English muffin

The ramekin may be hot! After removing it from the microwave, let it sit for about a minute, then turn the muffin out of the ramekin. If the top or bottom is a little soggy, just slice that bit off. Slice horizontally into halves or thirds, and let some of the steam escape before toasting. Toasting can be done in a toaster or oven, but toasting is essential to get a nice golden crust, for both visual appeal and texture.

Ways to use it (and enhance the flavor):

Paleo, Keto, gluten-free English muffin with chia seed jam

  • Spread with one or more of your favorite toppings — butter, ghee, cinnamon, nut butter, smashed avocado, sugar-free jam. (I like this chia seed jam from The Kitchn.)
  • For garlic toast, toast it lightly first, then spread with butter and garlic salt, and broil till you like the color. Watch it closely!
  • Serve it toasted but untopped, along with some good olive oil to dip it in. Might enhance the olive oil with balsamic vinegar, roasted garlic, or your favorite seasoning blend. We like it with zaatar.
  • Also a great accompaniment for any dish that wants its sauce sopped up with bread!
  • You can try it as a sandwich bread: I find it too dense for this, but you may disagree.  🙂

Enjoy!

Note: Inspired by this recipe from Running to the Kitchen, but I’ve tweaked the recipe to make it a one-bowl deal, and to make the muffin a bit less soggy. See her original for a cinnamon-raisin version (not so keto-friendly).

Which foods are carbs?

Question; Which foods are carbs

If you’re confused as to which foods are carbs and which ones aren’t, this should help clear things up.

Related things you may find helpful:

How to make zoodles – grain-free, fast-and-easy zucchini noodles

A low-carb substitute for mashed potatoes

Small steps to big change: 10 simple diet hacks to cut down sugar and carbs (ebook you get free when you subscribe to my newsletter)

Recipes – scroll down to find “SUGAR FREE TREATS”

click to go to soundbites index

Real food vs man made (or ultra-processed) food

real food vs man-made food (aka, ultra-processed food)

What do I mean when I talk about “real food” vs “man made food”? And why real food matters.

 

(5 minutes)

 

Other things you may find helpful:

A list of real foods, gray-area foods, and foods to avoid (downloadable 1-page pdf)

Organic, etc. – What U.S. food labeling terms mean

Making real food a part of your real life – how to make it work: an e-book that captures my most important tips for making real food work for you

The miraculous factory: you! – This topic in more detail.

click to go to soundbites index

 

It’s not healthy to give up a whole food group! (Is it?)

You shouldn't give up a whole food group

When you start talking about elimination diets, a common objection is that it’s not healthy to give up a whole food group. But have you ever stopped to think: What defines a “food group”? Click to listen…

Other things you may find helpful:

4 things you need to UNlearn about nutrition

What are carbs, fat, and protein? (the scientific perspective)

Separating diet fact from fiction (all my posts on nutrition)

Why some foods are more addictive

click to go to soundbites index