keto diet for beginners: ketogenic smoothie and dessert recipes€¦ · chapter 2: ketogenic...

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Keto Diet for Beginners:

Ketogenic Smoothie and Dessert

Recipes

Copyright © 2017 Amanda Lee

All rights reserved

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DON’T FORGET TO TAKE YOUR SPECIAL BONUS FROM OUR PARTNER FruityPLOP!

You can find it at the end of the book.

Table of Contents

Chapter 1: Ketogenic Smoothie Recipes ..........................................................................................................3

1. Chocolate Bang Smoothie ....................................................................................................................3

2. Red Velvet Smoothie ............................................................................................................................4

3. Strawberry Crunch Smoothie ...............................................................................................................5

4. Green Breakfast Smoothie ...................................................................................................................6

5. Lemon Ginger Green Smoothie ...........................................................................................................7

Chapter 2: Ketogenic Dessert Recipes .............................................................................................................8

1. Lemon Blueberry Mug Cake .................................................................................................................8

2. Chocolate Glazed Meringues ...............................................................................................................9

3. Caramel Nut Clusters ........................................................................................................................ 10

4. Chocolate Chip Blondies ................................................................................................................... 11

5. Coconut Peanut Butter Balls ............................................................................................................. 13

SPECIAL OFFER FROM OUR PARTNER FruityPLOP ........................................................................... 14

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Chapter 1: Ketogenic Smoothie Recipes Here are more smoothies! We rely on these a lot because they’re easy to make and satisfying.

1. Chocolate Bang Smoothie For all chocolate lovers out there.

Ingredients

● 1 can full-fat coconut milk

● 1 cup frozen cherries

● ½ ripe avocado

● ¼ teaspoon turmeric

● ¼ cup cacao powder

● filtered water

● a few ice cubes

Instructions

● Except water and ice, add all the ingredient to a blender.

● Add water and ice to reach the fill line, then blend.

● If you like your shakes thick, use the whole avocado.

Weight: Total = 1174.00 g

Mass fraction: Percentagewise Total Per 1 serving

Protein: 0.63 % 7.40 g 1.85 g

Fat: 8.30 % 97.46 g 24.37 g

Carbohydrates: 4.42 % 51.93 g 12.98 g

Energy (calories): Total = 1074.00 kcal

Calorie breakdown: Percentagewise Total Per 1 serving

Protein: 2 % 19.00 kcal 4.75 kcal

Fat: 77 % 831.86 kcal 207.96 kcal

Carbohydrates: 21 % 224.14 kcal 56.04 kcal

Per cent of total

carbohydrates mass

Per cent of total

weightTotal Per 1 serving

Total Carbohydrates: 4.42 % 51.93 g 12.98 g

Dietary Fiber: 47.27 % 2.09 % 24.55 g 6.14 g

Sugars(net carbs): 41.69 % 1.84 % 21.65 g 5.41 g

Per one serving = 268.50 kcal

CARBO HYDRATES

NUTRITIO N FACTS: GENERAL

Number of servings: 4

Per one serving = 293.50 g

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2. Red Velvet Smoothie Smooth, decadent, and loved by many.

Ingredients

● 2 cups coconut milk or almond milk

● ½ avocado

● ½ small beets

● 3 tbsp of cocoa or cacao powder

● 2 cups of ice cubes

● ¼ tsp vanilla

● 18 drops stevia

Instructions

● Add all the ingredients at once and blend.

● Add sweetener to taste.



Protein: 0.74 % 5.85 g 2.93 g

Fat: 14.22 % 113.02 g 56.51 g





Fat: 82 % 964.86 kcal 482.43 kcal


Per cent of total

carbohydrates mass

Per cent of total



Dietary Fiber: 64.46 % 3.08 % 24.50 g 12.25 g



CARBO HYDRATES




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3. Strawberry Crunch Smoothie Classic strawberry delight!

Ingredients

● 1 cup and a tbsp of unsweetened vanilla almond milk

● 2 tbsp of almonds

● ½ cup of frozen organic strawberries

● 1 tbsp of chia seeds

Instructions




Protein: 1.64 % 6.43 g 6.43 g

Fat: 3.48 % 13.68 g 13.68 g





Fat: 54 % 115.96 kcal 115.96 kcal


Per cent of total

carbohydrates mass

Per cent of total



Dietary Fiber: 46.62 % 2.22 % 8.70 g 8.70 g



CARBO HYDRATES




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4. Green Breakfast Smoothie For everyone who wants to start their day on a healthy note.

Ingredients

● ½ lemon

● flesh from 1 ripe avocado

● 4 cups of fresh kale

● ½ large seedless cucumber

● 1 ½ cups of water

Instructions

● Add lemon, cucumber and avocado to blender.

● Fill in the remaining portion with kale.

● Top with water.

● Blend well.



Protein: 1.67 % 16.64 g 4.16 g

Fat: 3.25 % 32.27 g 8.07 g





Fat: 56 % 270.00 kcal 67.50 kcal


Per cent of total

carbohydrates mass

Per cent of total



Dietary Fiber: 53.76 % 2.51 % 24.90 g 6.23 g



CARBO HYDRATES




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5. Lemon Ginger Green Smoothie Similar to the previous green smoothie, but with a little zing and boost of energy.

Ingredients

● 1 cup of chopped and densely packed kale

● ¼ inch of fresh peeled ginger root

● 1 lemon, quartered

● ¼ cup cilantro, chopped and packed

● 1 cucumber

Instructions




Protein: 0.96 % 2.78 g 2.78 g

Fat: 0.26 % 0.74 g 0.74 g





Fat: 10 % 6.00 kcal 6.00 kcal


Per cent of total

carbohydrates mass

Per cent of total



Dietary Fiber: 29.84 % 1.35 % 3.90 g 3.90 g



CARBO HYDRATES




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Chapter 2: Ketogenic Dessert Recipes Because it’s the end that makes things really sweet!

1. Lemon Blueberry Mug Cake Mug cakes are really trendy and taste like heaven.

Ingredients

● ½ cup and 1 tsp coconut flour, divided

● 4 large eggs

● ½ cup frozen wild blueberries

● ¼ cup Swerve sweetener

● ¼ cup avocado oil

● ½ cup coconut milk

● zest from one lemon

● 1 tsp baking soda

● ½ tsp lemon extract

● ¼ tsp stevia extract

● pinch of salt

Instructions

● In a medium bowl, whisk sweetener, baking soda, ½ cup of coconut flour, lemon zest, and

salt.

● Add the coconut milk, lemon extract, coconut oil, eggs, and stevia, and mix.

● In a small bowl, add blueberries along with 1 tsp of coconut flour.

● Lightly turn to coat.

● Add the berries to the batter and mix well.

● Divide the batter between 5 mugs.

● Microwave for 1 ½ minutes.



Protein: 5.86 % 33.29 g 6.66 g

Fat: 18.63 % 105.75 g 21.15 g





Fat: 72 % 935.11 kcal 187.02 kcal


Per cent of total

carbohydrates mass

Per cent of total



Dietary Fiber: 47.47 % 4.55 % 25.85 g 5.17 g



CARBO HYDRATES




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2. Chocolate Glazed Meringues A fluffy crisp delight, these will be some of the best meringues you’ve ever had.

Ingredients

● 4 large eggs

● 1 tsp of vanilla extract

● ⅙ tsp of liquid stevia

● 1 ½ oz of dark chocolate (90% cocoa)

● 2 tbsp of unsweetened shredded coconut

● 1 pinch of salt

Instructions

● Preheat oven to 225 F.

● Separate yolk and beat egg whites thoroughly.

● Add a pinch of salt and sweetener, then beat until stiff.

● Add shredded coconut and vanilla extract.

● Fold gently to mix.

● Place the meringue batter into a piping bag.

● Line a baking sheet with parchment paper and pipe the meringue into 3 inch rounds.

● Bake for 50 to 60 minutes.

● Let them set for 15 to 20 minutes in the oven with heat turned off.

● Melt the dark chocolate in a double boiler then allow it to cool for 10 minutes.

● Pour this over cooled meringues.



Protein: 10.68 % 28.87 g 1.44 g

Fat: 15.34 % 41.49 g 2.07 g





Fat: 62 % 371.00 kcal 18.55 kcal


Per cent of total

carbohydrates mass

Per cent of total



Dietary Fiber: 24.72 % 2.15 % 5.80 g 0.29 g



CARBO HYDRATES




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3. Caramel Nut Clusters Chewy, crunchy clusters of savory, sweet fun. We can never get enough caramel.

Ingredients

For the base

● 9 pecans

● 9 sugar free caramel candies

● 20 macadamia nuts

● 1 tsp of sea salt

For the chocolate ganache

● 2 to 3 tbsp heavy cream

● ¼ tsp of vanilla extract

● 40g of dark chocolate

Instructions


● Line a baking sheet with parchment paper and arrange the pecans. Add 2 to 3 macadamia

nuts around each of the pecans.

● Place a caramel candy on each pile of nuts and then place the sheet in the oven.

● Bake for 10 minutes. Make a point checking if the caramels have melted enough to

surround the nuts.

● When done, take the tray out and let cool.

● For the chocolate ganache, heat the heavy cream in a double boiler until it begins to

bubble.

● Add 40 g of dark chocolate and mix it while melting.

● Add the vanilla extract and mix thoroughly.

● When the mixture is smooth, add ½ to 1 tsp of chocolate to each pile of the nuts.

● Sprinkle a little sea salt on each candy while the chocolate is wet.

● Refrigerate for an hour.



Protein: 5.32 % 12.41 g 1.38 g

Fat: 44.27 % 103.33 g 11.48 g





Fat: 68 % 849.27 kcal 94.36 kcal


Per cent of total

carbohydrates mass

Per cent of total



Dietary Fiber: 16.74 % 5.53 % 12.90 g 1.43 g



CARBO HYDRATES




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4. Chocolate Chip Blondies

The best dessert recipe I’ve ever laid hands on.

Ingredients

● 2 large eggs

● 2 large egg yolks

● ½ cup organic oat fiber

● 1 ½ cups almond flour

● 1 cup erythritol

● ½ cup heavy cream

● ½ cup unsalted butter

● 1 tsp cinnamon

● 1 tsp baking powder

● 30 drops liquid stevia

● 2 tsp vanilla extract

● ½ tsp sea salt

For fold-ins

● ⅓ cup chopped pecans

● ½ cup chocolate chips

Instructions


● Whisk all dry ingredients together to get rid of any lumps.

● Melt the butter and add to the dry mix. Mix thoroughly.

● Add egg yolks, eggs, liquid stevia, and vanilla extract.

● Add heavy cream, making the batter thin enough to give a soft feel.

● Fold in the chopped pecans and chocolate chips.

● Line a baking pan with parchment paper.

● Spread the batter uniformly.

● Bake for 20 to 25 minutes

● Let cool.

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Protein: 7.76 % 75.93 g 6.33 g

Fat: 29.34 % 287.01 g 23.92 g





Fat: 70 % 2322.92 kcal 193.58 kcal


Per cent of total

carbohydrates mass

Per cent of total



Dietary Fiber: 25.10 % 9.61 % 94.00 g 7.83 g



CARBO HYDRATES




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5. Coconut Peanut Butter Balls

Make a bunch of these to keep around for dessert time.

Ingredients

● 3 tbsp creamy peanut butter

● 2 tsp almond flour

● ½ cup unsweetened coconut flakes

● 2 ½ tsp powdered erythritol

● 3 tsp unsweetened cocoa powder

Instructions

● Mix cocoa, peanut butter, erythritol, and flour in a bowl.

● Freeze the mixture for an hour.

● Spoon out small servings of the peanut butter mix and form into 1 ½ inch balls.

● One by one, drop these in the coconut flakes and roll them around so coconut covers the

entire ball.

● Refrigerate overnight.

● Serve.



Protein: 15.27 % 16.44 g 2.74 g

Fat: 51.52 % 55.47 g 9.25 g





Fat: 69 % 433.54 kcal 72.26 kcal


Per cent of total

carbohydrates mass

Per cent of total



Dietary Fiber: 32.68 % 9.99 % 10.76 g 1.79 g



CARBO HYDRATES




CALO RIE BREAKDO WN

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Copyright: Published in the United States by Amanda Lee in 2017

Copyright © Amanda Lee

All rights Reserved. No part of this publication or the information in it may be quoted

from or reproduced in any form by means such as printing, scanning, photocopying or

otherwise without prior written permission of the copyright holder.

Disclaimer and Terms of Use: Effort has been made to ensure that the information in

this book is accurate and complete, however, the author and the publisher do not

warrant the accuracy of the information, text and graphics contained within the book

due to the rapidly changing nature of science, research, known and unknown facts and

internet. The Author and the publisher do not hold any responsibility for errors,

omissions or contrary interpretation of the subject matter herein. This book is presented

solely for motivational and informational purposes only.

keto diet for beginners: ketogenic smoothie and dessert recipes€¦ · chapter 2: ketogenic...

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