Tag Archives: healthy fats

Seed and Nut Keto Cereal

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Seed and Nut Keto Cereal

Ya know, sometimes when you are eating keto, esp as a vegan, you just really want something a bit more traditional so to say. I don’t know if this is exactly traditional, but it’s a type of cereal. Could say flat grain free keto granola if you want. Either way.

I’m happy about it’s mix of ingredients with the fat and protein levels. I feel like its a nice balance. The serving size isn’t huge, but that’s because it’s so dense.

Makes 4 servings

1/3 cup flax seed (I used toasted flax)
1/3 cup hemp seeds
1/3 cup almond flour
2 tbs coconut flour
1/2 tsp baking soda
1/2 tsp sea salt
1 1/2 tbs ground cinnamon
1 tbs coconut oil
1 tsp vanilla extract
2/3 cup favorite unsweetened nondairy milk
2 TBS swerve or equivalent in stevia, or no sweetener if you want.

Instructions:

Using a smallish mixing bowl, combine first 7 ingredients. Then completely mix in the coconut oil and vanilla. Next all in your milk and mix all together. Will be a little soupy, the flax will start to gel a little in a couple min. Mix for about a minute, then let it sit while you pull out your baking sheet and cover it with parchment paper. I promise you want to use parchment paper, makes it all sooooo much easier. Taste your batter to decide if you may want more sweetener. I didn’t make this very sweet, so some of you may want it sweeter, you can likely tell by tasting the batter.

Pour your batter out onto the parchment and spread it as flat as you can.
((NOTE: If you want to double the recipe, since it’s not gonna go bad quickly, then make sure you use another baking sheet because it will be way too thick on one sheet.)) The baking sheet I used for this round was a smallish one (notice the width of the parchment paper in comparison to the edges)

Bake at 170 F degrees for 10 hours. Basically using your oven as a dehydrator. If you have a dehydrator and want to use that, by all means, you’ll just have to put it onto a couple sheets.

After the 10 hours, pull it out and let it cool down for about 10-15 min. You should be able to pick up the entire thing off the parchment paper and have it be one big thin rectangle. Break it into whatever size you want, but it won’t make a crisp same size pieces.

Here is the nutrient info for 4 servings with my exact ingredients. Could vary slightly depending on brands.

Fat 26.8g

Carb 10g (Fiber 7.7g) = Net Carb 2.3g

Protein 13g

also
13.5% calcium // 21.7% iron // 63.5 mg potassium     320 calories

Cacao-conut Fat Bombs

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I really like fat bombs, they are quite effective for me, because I love sweets and as a vegan eating keto, it’s always a battle to keep those carbs down. Eating a high fat diet with animal products, you get ‘carb freebies’ because animal products have no carbs/no fiber. EVERYTHING plant based (other than straight oil/fat) has carbs in them.

Makes 14

2 TBS Almond Butter
1 TBS Coconut Oil
2 TBS Cacao Butter
2 TBS Coconut Cream
2 TBS Coconut Flour
2 TBS Flax Seed (I used toasted flax)
2 TBS Cacao Powder
6 TBS Coconut Butter
Stevia to taste

7.5g fat
2.4g carb (1.6 fiber) = .8g net carb
1.2g protein

82 calories

If you don’t have cacao butter, you can use coconut oil in it’s place, will still be good that way! Also, if you don’t have flax, you could put in hemp seeds, chopped pecans or even chopped macadamia nuts and still have it be a great fatty treat and not change the carb count much.

 

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