Keto Friendly Desserts

 

A few years ago I received a request for keto friendly desserts or cake. I had never heard of it, researched a bit, and was like EW! NO! LOL for reals.

 

My first instinct was to suggest something savory like a meat and cheese cake covered with mashed cauliflower, but that totally turned me off and gave me bitter face. I turned to my friends and followers and asked their advice. Majority of comments were laugh worthy… seemed everyone had their opinions about this “lifestyle” too.

Moving on, thinking I’ll never have to worry about that type of dessert again, I’m faced with an injury that requires reconstructive spinal surgery and pain medication. I’m not going to bore you with the exact details, otherwise we’re in for a long story longer. I researched alternatives, top picks were physical therapy (PT) and weight loss. Determined not to have that surgery, I began a regime of PT three days a week and a weight loss program with my primary care physician. After a 32 lb., weight loss over a 3 month period, I began gaining ounces to pounds over a 30 day mandatory break from the program. AWW MAN! Come on! I was doing so good, what’s happening?!

 

Discouraged, I turned to my friends and asked what they were doing to lose weight. Keto <—-there’s that word again. More research helped me learn what happens to the body when it’s in ketosis. The big win for me was decreased inflammation and pain. I talked to my primary care physician and began a new regimen. I’ve lost 84 lbs, improved my BMI by 17%, and I am completely pain med free. I opted for a less invasive procedure on my lower back to help the nerves not freak out so much when and if there is a spasm. I’m still recovering, so when you see the video below you’ll notice my face is a bit puffy – that’s from the steroids I had to have. It’s temporary, but I learned steroids make you snacky and crave sweets YIKES!

Chef Mitchie before and after progress shot

The biggest challenge was quitting sugar. I never realized how much I loved to eat it besides play with it! Sugar-free desserts are really easy to find, but keto-friendly desserts are something a bit different because they lack sugar, are high in protein and (good) fat. I nosh on a few different desserts/treats and some of my clients have enjoyed them too!

 

Las Vegas Morning Blend invited me to chat about my favorite non-profit, www.icingsmiles.org and how healthy desserts play in part for some of the families served, who have dietary restrictions. It was a great opp to introduce some yummy keto friendly desserts. Seriously good!

 

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Keto No Bake Cookie Dough | You Ate That with ChefMitchie

Course: Dessert
Servings: 18
Calories: 146kcal

Ingredients

  • 2 1/4 Cups almond flour
  • 1 1/4 Cup Erythritol
  • 1 1/2 tsp vanilla extra alcohol free
  • 1/3 Cup + 2 Tbs. Coconut flour
  • 1 tsp Salt or 1 1/4 tsp Pink salt
  • 1 Cup Sugar free Chocolate Chips

Instructions

  • Add your sweetener to a grinder and process until powdered. 
  • In a separate bowl, cream together sweetener and butter until fully incorporated and fluffy.
  • Add almond flour, mix well, then add vanilla, coconut flour, and salt. Mix until no dry ingredients remain. Add chips.
  • Dig in! a 2 oz. serving is plenty. Store in an airtight container in your refrigerator for up to 2 weeks.
Shopping List

(highlighted products recommended by Mitchie)

almond flour 

Erythritol 

alcohol free vanilla

 coconut flour

Sugar Free Chocolate Chips

Grinder

I use the Very Well Fit Recipe calculator and here are some numbers if you’re counting: 

 

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