Hey busy mama! I know that school is starting oh so soon and you might be looking for some simple treats to satisfy the kids hunger when they get home!
Meet the simple, easy NO BAKE peanut butter cookie that will have the whole family going WILD! Similar to my famous 3 ingredient peanut butter cookies, but these are chilled and perfect on a hot summer day!
If you are you in need of a quick (and yes I mean QUICK) and easy Keto sweet treat and are pressed for time but need something fun and delicious to throw in your kids lunches then these no bake peanut butter cookies with only 4-5 ingredients are PERFECT! Fun for the kids to help you create and easy enough for your hubby to make on his own! Because lets all be honest, easy and simple are what EVERYONE needs right before school starts back up!!!
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1 cup nut butter
2tbsp pasture butter
3tbsp low carb sweetener
1/3 cup unsweetened coconut flakes
1-2tbsp Unsweetened cocoa powder (Optional)
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Melt both butters together on stovetop on medium (Or every 30 seconds in a microwave and mix till melted).
Slowly mix in sweetener and coconut flakes and stir till blended thoroughly.
Pour directly onto parchment paper or in cupcake/silicone molds and freeze for 15-30min till firm.
Store in fridge! Roughly 1.5 carbs each (dependent on nut butters used)!
You can get creative with this recipe and really have fun with the ingredients. I love playing around with the flavors and textures and coming up with all sorts of fun creations with this simple recipe. 🙂
You can try almond butter, sunbutter or cashew butter instead of peanut! Each one gives you such a delicious difference in taste! You can also add in 1-2TBSP unsweetened coco powder for a chocolate rendition. Mmmmmm. Chocolate. BETTER YET, take dark chocolate, melt it down and drizzle on top. OHHHH YUM!!! Try CRUNCHY peanut butter instead of creamy for a most delicious texture!!
Have fun with this recipe and know that KETO should be simple, satisfying and SUSTAINABLE for you to do with easy recipes like this! Comment below with your FAVORITE combination and KETO HAPPY!
OH! And if we aren’t Facebook besties yet, make sure to pop over toRACHAEL DEEand join the conversation!
Having you been overwhelmed by ALL the rules and differences in getting started eating KETO!? I understand and wanted to let you know that it DOES NOT have to be hard!
I encourage all my newbies to take it easy in the beginning and focus on a few small goals their first month or two! THEN when you feel like you have a handle on the whole LOWER YOUR CARB angle of KETO, you can start fine tuning your lifestyle. But until then, here are my simple getting started ideas to keep you SANE and thriving!!
1-KISS-KEEP IT SIMPLE SILLY In the beginning DON’T overthink it! Reduce your overall carb intake and eat when you are hungry and EAT FAT FIRST! Fine tuning comes later! Let your carbs come from PLANTS that are grown above ground and just pay attention to your overall carb count. If you are going from 200 carbs per day down to 20-30, that will be PLENTY to focus on! Make the best choices you can and don’t beat yourself up if it’s not PERFECT!
2-CUT THOSE CARBS Start out by restricting refined, processed carbs (pasta, bread, grains, most fruit) to 20-30 carbs PER DAY.Yes. Per day… I know that might be hard in the beginning but there are TONS of recipes all over the internet to help you curb those hunger and snack cravings. You can check out Google search or Pinterest for thousands of ideas! Make sure to have your carbs come from veggies grown above ground instead of processed “low carb” snacks that can actually hinder your goals and progress. Treats you can purchase at the store are ok once and a while but focus on getting good, nutrient dense foods in you and EAT LOTS OF FAT if you feel hungry!!
3-FAT IS YOUR FRIEND Speaking of fat…Did someone say BACON!!? YES WE DID! Load up on ALL the good healthy fats like coconut oil, avocados, full fat dressing, olive oil and fatty cuts of meat and portioned amounts of nuts and seeds! You will feel full, satisfied and won’t eat as much! If you are hungry or snacky, remember that you are probably NOT getting enough fat. Don’t be afraid to use 1 TBSP of butter PER scrambled egg! Fatty Coffeeis a MUST have in our household and helps us stay satisfied all morning long!! Another great way to make sure you are getting enough FAT in the beginning of this way of eating is making delicious FAT BOMBS!!! There are tons of recipes and variations out there but I love these Lemon Cream cheese bites that are simple and easy to whip up!
4-DRINK LOTS OF WATER… LOTS! Not only is water GOOD for all of our organ function and helps to flush out toxins, but it can easily aid in fat loss and losing weight faster! In ketosis, you’ve rid your muscles of glycogen which holds on to water. As your body burns through that stored glycogen and you don’t replace it because you aren’t eating carbs, your body’s water stores get depleted as well. So its important to drink up to avoid dehydration! This is SO good to remember in the first week or two as your body is detoxing all that SUGAR and you feel those headaches pounding! Equally as important is to make sure you are getting ENOUGH SALT!!! Check out saltfix.com to learn about the WHY behind the need for salt, but if you are feeling sluggish, tired or can’t seem to shake the headache, place 1/8tsp of pink hymilaian sea salt in 1-2oz of warm water and CHUG! Boullion cubes and chicken broth are also good to replenish your electrolytes as well! You can check out my mom, Ask Nurse Cindys video on the importance of salt HERE!
5-DON’T OVERDO THE PROTEIN Excess protein on KETO creates an energy process called gluconeogenesis (GNG), where the body turns that protein into glucose. When the body turns to protein for fuel, it keeps your body from going into ketosis. Moderate protein is different than different diets where protein is a free for all. If you are using a tracker like My Fitness Pal or the AMAZING Maria Emmerich calculator HERE you can better calculate how much protein your body type needs. Again, in the beginning, don’t fret TOO MUCH about this! If you feel like you are not losing weight or stuck at a stall, that’s when its important to pay attention to the AMOUNT of protein we actually need to consume!
I hope that this was helpful for you and that you feel empowered to take your life, emotions and energy to the next level! Many people start to feel the BRAIN BOOST within the first week or two and start SOARING in the first and second month!
We also LOVE a supplement that are actual ketone bodies you can DRINK and get into KETOSIS within an hour! I have found that many people just starting out are actually able to AVOID the dreaded “keto flu” symptoms and feel those bursts of energy immediately! If you are interested in learning more and getting some EXOGENOUS KETONES in your hands as you start your journey, click the link below! We use them daily and find the support it gives our body is FANTASTIC!
Have fun, keep it simple and KETO ON!
Make sure to stay connected atfacebook.com/mrsrachaeldee for daily tips, tricks and lots of heartfelt inspiration to keep you and your heart focused on changing your life one bite at a time!
xox, Rachael Dee
Ready to learn about the benefits of Exogenous Ketones!?
This keto bagel truly changed the way we look at the way we do bread on a LCHF way of eating! I am so serious that this is EASY, SIMPLE and delicious! If you like the Fathead pizza recipe, this is an amazing rendition! I altered the recipe a bit because I find the addition of salt and a bit more cream cheese is TOTALLY delicious and worth it!
Best part is you can get REALLY creative with your seasonings! Craving a cinnamon “sugar” (SWERVE!) bagel!!? How about tossing a few blueberries in there!!? Oh and we can’t forget PUMPKIN and ONION! Can you tell I am done with summer and ready for FALL!!?
Have fun, get creative and stock up on these delicious yummy options that are only 5 carbs per large bagel!
xox, Rachael Dee
INGREDIENTS
* 1 1/2 cup Almond flour
* 1 tsp Pink Himalayan sea salt
* 1 TBSP Gluten-free baking powder
* 2 1/2 cups Mozzarella cheese (shredded)
* 3 oz Cream cheese (cubed)
* 2 large Eggs (whipped together)
* Trader Joes “Everything but the Bagel” seasoning (for topping – optional)
INSTRUCTIONS
1. Preheat the oven to 400 degrees. Lay parchment paper on cookie sheet (Don NOT use foil or wax paper as it will stick!).
2. :Mix together the almond flour, sea salt and baking powder in separate bowl then set aside. (And yes, that is 1 full tablespoon. For this type of keto/fathead style dough, it helps the bagels to RISE! Trust me, its worth it!!!)
3. Combine the shredded mozzarella and cubed cream cheese in a saucepan on stove on medium setting. Stir together every 30-60 seconds till melted and mixed well. (You can also use a microwave: Heat for 1min, stir and heat for an additional 30sec till mixed)
4. Stir the almond flour mixture and eggs into the melted cheese mixture. (Don’t forget the eggs… been there done that and you will have a very FLAT bagel!!) This is the only part in my opinion that gets a little tricky. I prefer to knead with my hands until a dough forms but the texture WILL be sticky. Add a little butter to your hands and keep kneading till fully mixed. It doesn’t have to look perfect and if you are used to regular bread texture, this WILL be different! That’s OK!! If the dough becomes too hard before fully mixed or difficult to mix together (if it cools off too much it can become chunky), you can reheat it on low for a minute of so, or microwave for 20 seconds to soften it and finish mixing together.
5. Divide the dough into 6 parts or 12 for mini bagels. I place the dough in a ball and take the end of a spoon and dig out a hole in the center. From your newly formed hole, pull and mold the dough into a circular shape (1/2-1inch hole is a good size) and then repeat with the remaining dough. If using seasoning, sprinkle the Everything But the Bagel all over the dough and gently press into the tops.
6. Bake for 10-14 minutes, until the bagels are firm and golden.
I keep trying over and over again to get cauliflower into EVERYTHING I make! Its like a low carb lovers DREAM! I feel like it blends with everything and absorbs flavor like a charm! I love cooking with it and using it as a replacement in recipes that call for rice specifically!
Ohhhhhh but my sweet hubby cannot STAND it! Well… I guess he likes it well enough if it is smothered and covered in butter and cheese, but he can’t stand it when its CALLED something else. For example, I am no longer allowed to call Caluliflower anything other than what it is. No Calui-rice or heaven forbid Cauli-PIZZA!
But he’s cute… so I just sneak it in when I can 😉
THIS RECIPE THOUGH WAS A WINNER!!!
SO easy… So cheesy and sooooooooo simple to make!
Here is my base recipe but HAVE FUN with the flavors!
My sister even took this mixture and made stuffed bell peppers with them… OH MY YUM!
EASY CHEESY TACO ONE POT
-Brown 1lb ground beef with taco seasoning. Drain and set aside. (We had pre cooked so I just tossed it in at the end)
-Sauté 1 small chopped onion and 1/2-1 bell pepper in butter. I had frozen chopped veggies in my fridge and used those to save time!
-Once onions and peppers are soft, add 12oz bag of riced cauliflower (fresh or frozen) with more butter and tons of seasoning. Cook till soft. Add more taco seasoning to your liking. I added a few tablespoons
-Once soft, add 3 tablespoons of cream cheese and allow to melt, stirring continuously.
-Add diced tomatos and simmer on low till liquid is cooked through.
-Add seasoned ground beef (or meat of choice) and simmer for another 5min till mixed thoroughly.
-Top with avocado and sour cream and VOILA! Delicious dinner in under 30!!! (If using frozen veggies and pre cooked meat, under 20!!)
