Ketogenic Snack Recipes

CRISPY-BAKED KALE CHIPS Recipe 40

“Kids love these!”

Ingredients

• kale leaves
• olive oil
• seasonings of choice

Instructions

• Preheat the oven to 190 degrees C.
• Wash and pat dry the kale leaves, thoroughly.
• Tear leaves into medium-sized pieces.
• Add to a large mixing bowl, a small amount of olive oil.
• Add kale leaves and spices.
• Mix with clean hands to coat all sides of the leaves.

• Place on baking sheet. Leave space in-between so air can pass through.
• Bake until crispy for around 8 to 10 minutes. Check at 2-minute intervals.

KETO ENERGY-BOOSTING PROTEIN SHAKE: Recipe 41

Ingredients

• 1 and a 1/2 cup of almond milk
• 1 tablespoon of coconut oil
• 1 tablespoon of peanut butter
• 1 scoop of vanilla (or chocolate) protein powder
• 4 or 5 ice cubes

Instructions

• Add all the ingredients into a blender.
• Blend on high until you have a thick, creamy consistency.
• Pour and drink immediately, while cool.

SALTED ALMOND AND COCONUT BARK: Recipe 42

Ingredients

• 1/2 a cup of almonds
• 1/2 a cup of flaked coconut, unsweetened
• 1 cup of dark chocolate, 70% cacao is great
• 1/2 a cup of coconut butter
• 1/4 of a teaspoon of sea salt
• 1 teaspoon of vanilla extract

Instructions

• Heat a skillet over medium-high heat, then add the almonds and coconut flakes. Roast for around 10 minutes, occasionally tossing to prevent burning.
• In a medium-sized double boiler, melt the chocolate. Once melted, add the coconut butter and vanilla extract. Mix well to combine.
• Remove and spread the mixture onto a lined baking sheet.
• Sprinkle the almonds and coconut flakes on the surface of the chocolate. Press the nuts down to sink into the chocolate.
• Sprinkle with a dash of salt and place in the refrigerator when cool.

• When thoroughly cooled, break into bite-sized pieces.

CHOCOLATE AND COCONUT CHEESECAKE: Recipe 43

“A nice treat…”

Ingredients

Base

• 1/4 of a cup of almond meal
• 1/3 of a cup of shredded coconut, unsweetened
• 1-2 tablespoons of honey, to taste
• 2 tablespoons of melted butter, unsalted

Filling

• 1 cup of cream cheese, softened
• 6 tablespoons of coconut cream
• 2 tablespoons of cocoa powder
• 2 tablespoons of honey
• 2 teaspoons of coconut essence

Instructions

Base

• Preheat oven to 160 degrees C and lightly grease eight holes of a standard sized muffin tin (you can use non-stick spray if you wish).
• In a mixing bowl, add the almond meal, coconut, honey and the melted butter.
• Using clean hands, mix well until everything becomes combined.
• Divide the mixture into 8 portions and press into the muffin tin holes.
• Bake for 10 minutes, or until they turn golden brown.
• Remove from oven and let cool.

Filling

• In a mixing bowl, add all the ingredients for the filling.
• Using a hand mixer mix on low speed, blend until everything has combined.
• Once combined, increase speed to medium-high for 3 minutes.
• Spoon the mixture evenly between the cooled bases.
• Place in the refrigerator (before serving) for one hour.

CRISPY-BAKED PARSNIP CHIPS: Recipe 44

Ingredients

• 2 medium parsnips, peeled and thinly sliced
• olive oil, for coating
• salt

Instructions

• Preheat oven to 190 degrees C.
• In a bowl, add the parsnip chips and drizzle with olive oil. Mix with clean hands and cover every side of the parsnip chips.
• Place on a lined baking sheet and leave space in-between chips.
• Bake for around 6 to 8 minutes, or until turning golden brown.
• Remove from oven and sprinkle with salt. Let cool before eating.

COCONUT-COVERED PEANUT BUTTER CHOCOLATE BALLS: Recipe 45

“Peanut butter makes it so good!”

Ingredients

• 1/2 a cup of coconut oil
• 1/4 of a cup of grated coconut, unsweetened
• 1/4 of a cup of cocoa powder
• 4 tablespoons of peanut butter powder
• 6 tablespoons of hemp seeds, shelled
• 2 tablespoons of heavy cream
• 1 teaspoon of vanilla extract
• 30 drops of vanilla-flavored, liquid stevia

Instructions

• In a mixing bowl, add the dry ingredients. Mix well with a fork until combined.
• Add the coconut oil and knead until everything is combined and starts forming into a thick paste.
• Add the heavy cream, liquid stevia, and the vanilla. Mix again until everything is well-combined, and until you have a thick, creamy texture.
• Pour shredded coconut onto a plate.
• Form into balls using clean hands and roll in the grated coconut.
• Lay on a baking tray lined with parchment paper.
• Place in the freezer for around 30 minutes.
• Serve chilled.

YUMMY RASPBERRY AND LEMON ICE-POPS: Recipe 46

Ingredients

• 6 popsicles
• 1 cup of raspberries, or other berries
• 1/2 a lemon, squeezed for the juice
• 1/4 of a cup of coconut oil
• 1 cup of coconut milk
• 1/4 of a cup of sour cream
• 1/4 of a cup of heavy cream
• 1/2 a teaspoon of guar gum
• 20 drops of liquid stevia

Instructions

• Add all ingredients to a mixing bowl. Blend the mixture with an electric blender.
• Blend on high speed until all the ingredients are mixed with the berries.
• Sieve the mixture to remove the seeds.
• Divide the mixture into popsicle molds and freeze until solid.
• Run the molds under hot water for a second or two to loosen the popsicles before consumption.

PERFECT PECAN AND MAPLE HEALTH BARS: Recipe 47

“Kids love these so much!”

Ingredients

• 2 cups of pecan halves
• 1 cup of almond flour
• 1/2 a cup of golden flaxseed meal
• 1/2 a cup of grated coconut, unsweetened
• 1/2 a cup of coconut oil
• 1/4 of a cup of maple syrup
• 25 drops of liquid stevia

Instructions

• Preheat oven to 190 degrees C.
• Heat a skillet over medium-high heat. Add the pecan halves and cook for around 6 to 8 minutes.
• Remove from the skillet and stand to cool.
• Once cooled, place in a Ziploc bag and gently crush.
• In a mixing bowl, add the dry ingredients and mix with a fork to combine.

• Add the crushed pecans and combine them with the other ingredients.
• Add the liquid stevia, coconut oil, and the maple syrup. Mix well until a dough is formed. It will crumble a little.
• Push the dough into the base of a medium baking dish.
• Bake until the edges are starting to brown. Around 20-25 minutes.
• Remove from the oven.
• When partially cooled, place in the refrigerator for 1 hour.
• Cut into squares and remove with a spatula.

HONEY-KETO MUFFINS: Recipe 48

Ingredients

• 1/2 a cup of blanched almond flour
• 1/2 a cup of flaxseed meal
• 1 tablespoon of psyllium husk powder
• 1/4 of a teaspoon of sea salt
• 1/4 of a teaspoon of baking powder
• 3 tablespoons of honey
• 1/4 of a cup of butter, melted
• 1 egg
• 1/3 of a cup of sour cream
• 1/4 of a cup of coconut milk
• 3 hot dogs

Instructions

• Preheat oven to 190 degrees C.
• In a large mixing bowl, mix the dry ingredients well.
• Add in the egg, butter, sour cream, and then mix well until combined.
• When everything is incorporated, add the coconut milk and continue mixing until you have a thick batter.
• Divide the batter between 20 greased muffin holes.
• Cut the hot dogs into 20 pieces and push a piece into each muffin hole.
• Bake for around 12 minutes. Put under the broiler for 1 to 3 minutes, or until the tops brown a little.

KETO MICROWAVED BROWNIES: Recipe 49

Ingredients

• 1 tablespoon of creamy almond butter, unsalted
• 1 tablespoon of (beaten) egg white
• 1 teaspoon of cocoa powder, unsweetened

• 1/8 of a teaspoon of vanilla extract
• 3 drops of liquid stevia
• 1 pinch of baking soda
• 1 pinch of salt

Instructions

• Find a microwave-safe mug or container.
• In a small bowl, add the egg white and beat until they are aerated (nice and frothy).
• Place all ingredients in the mug and mix well with a fork.
• Microwave for about 40 seconds. You might have to experiment. Not all microwaves are equal in power setting functionality.
• For a “molten” consistency, knock off 10 seconds.
• Remove from microwave and top with maple syrup or cocoa powder.

JALAPENO POPPER BALLS: Recipe 50

“A hint of hotness, great for a night with friends!”

Ingredients

• 3 oz. of cream cheese
• 3 slices of bacon
• 1 jalapeno pepper
• 1/2 a teaspoon of dried parsley
• 1/4 of a teaspoon of onion powder
• 1/4 of a teaspoon of garlic powder
• salt and black pepper, to taste

Instructions

• Place a medium-sized skillet over medium heat.
• Fry the bacon until very crispy.
• Once cooled, crumble.
• Remove the bacon and set onto one side. Keep the leftover grease for later use.
• Slice and de-seed the jalapeno pepper. Now, finely dice.
• In a mixing bowl, add the jalapeno and spices with the cream cheese and season with salt and pepper. Mix until well combined.
• Add the leftover bacon fat and mix until a solid ball has formed.
• Crumble the crispy bacon onto a plate.
• Divide the cream cheese mixture into 3 or 4 and then roll into balls with clean hands.
• Now roll the balls in the bacon bits to cover well.