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Chocolate Walnut Keto Fudge

Chocolate Walnut Keto Fudge

Simply the best and easiest chocolate walnut keto fudge you will ever find. Even my 8 year old whips this up. He has also on occasion omitted the walnuts and added peppermint flavouring instead – genius boy! Now with a new cooking video so you can see for yourself how easy it is to make chocolate and walnut keto fudge. I know we are trying to give up the sweet taste and sweet foods, but every now and again we crave something and I’d rather have a sugar free version at hand than a high carb alternative. These chocolate and walnut keto fudge squares are really quick to make and incredibly simple. Also for some people starting out, having a low carb sweet treat may be just the thing to get them started, or get them interested. Click To Tweet They take only 10 minutes to prepare, then pop them in the fridge to set (or heaven forbid you eat some of the mixture as soon as it is made ). I added walnuts because it seems that is the number one addition you guys add to my chocolate mint truffles and my nut free keto brownie, so I thought a walnut fudge recipe was required here. What flavour would you like me to develop next? Leave a comment at the end of the post. UPDATE – it appears some people are making this with spreadable, or tub, cream cheese and it is not setting. You must use the regular Philadelphia cream cheese in a block for the best results. Another tip, to speed up the fudge to set, pop it in the freezer then you have a quick frozen treat/dessert. Continue reading >>

Low Carb Cheesecake Recipe – Sugar-free Keto Cheesecake

Low Carb Cheesecake Recipe – Sugar-free Keto Cheesecake

FREE LOW CARB RECIPES E-BOOK! Sign up to get a FREE low carb recipes e-book, plus get access to subscriber exclusives! (No spam, ever. You can unsubscribe anytime.) This post may contain affiliate links. I may earn a small commission from purchases made through them, at no additional cost to you, which helps keep this content free. (Full disclosure) Making this keto low carb cheesecake recipe brought back powerful memories. That’s because these pina colada cheesecake cupcakes were the first easy cheesecake recipe I ever posted on the blog, and that post changed everything. It was only ten months ago, but feels like years. That first low carb cheesecake recipe, and the post that accompanied it, was a turning point for Wholesome Yum. Not only did it coincide with a new redesign of both the site and its photography, but it was when I defined the blog’s theme of low carb recipes with 10 ingredients or less. I went from aimlessly choosing recipes and taking terrible pictures, to focusing on my readers and making you guys my top priority. It just goes to show that creating a vision for a project can make all the difference. And, am I ever glad I did, because you guys seem to love it! Fortunately, I love it too. Working full time and being a mom, in addition to running this blog, means I’m busier than ever. So, it’s no surprise that quick and simple low carb recipes are what I’m all about. It just makes me that much happier to know that I’m not alone in this! How To Make Sugar-Free Cheesecake That Tastes Like the Real Thing With that in mind, I’m excited to share my keto low carb cheesecake recipe. It’s a little inspired by those pina colada cheesecake cupcakes, but transformed into a classic, New York style, gluten-free cheesecake. For the most part, the metho Continue reading >>

The Best Sugar Substitutes For Baking In Ketogenic Diets

The Best Sugar Substitutes For Baking In Ketogenic Diets

If there isn’t enough debate and misinformation about natural and artificial sweeteners the LCHF and Ketogenic Diet forums ought to really confuse you. The best sugar substitute for baking low-carb or keto diet, high-fat food depends on the recipe you’re cooking and also its impact on ketosis. At the same time, we don’t just go throwing any old thing in when cooking our tasty sugar-free recipes without thorough research first. We’re here to let you know that we do use a variety of sweeteners in our keto recipes mostly “all” of the sugar substitutes we use are natural. It enables us to keep the things we bake and cook low-carb and sugar-free, yet still tasting delicious. Our recipes just wouldn’t be possible without sugar substitutes. The sweetener we use is dependent on the recipe we’re cooking. Both artificial and natural sweeteners all have varied intensities and flavors. For example, we wouldn’t use pure Stevia in a fat bomb that we wanted to taste like strawberries. We might use Stevia if we wanted to create a sugar-free licorice, however. The Best Sugar Substitute for Baking that we use in our Ketogenic Diet Recipes Erythritol We use Erythritol liberally in our recipes mainly as a blend with stevia in a product called (Natvia). We use it particularly in our keto snacks and keto desserts as it’s ideal as a bulking agent as well. Erythritol (along with erythritol blends) is our most used sweetener in cooking; we keep plenty of it on hand. Due to its easiness on the stomach, and clean sweetness (no aftertaste). While we can tell slight variances in the taste of desserts with erythritol vs. sugar. We cannot tell which is the sugar dessert or the erythritol one, just that there is a slight difference. One point to note is that erythritol is not hygro Continue reading >>

The Best And Worst Low Carb Sweeteners

The Best And Worst Low Carb Sweeteners

Most people that start a keto diet plan find that they have some intense cravings for sugar in the beginning, but will dissipate after a few weeks. Even the seasoned low carber will tell you that they have cravings every once in a while, sometimes burning inside them so deep they want to give up to temptation. That’s where sweeteners come in, where you can make or bake things you usually can’t eat. Of course, you will have to watch out because most things that say “carb free” actually still contain carbs. Make sure you take the net carbs of any impacting sweetener into consideration when tracking your macros. As a general rule of thumb, it’s always best to try to avoid sweeteners in the beginning. They’re well known to cause cravings and some may stall your progress with over-use. Stay strict and try to only occasionally consume sweet treats when you are on a low carb diet. Types of Sweeteners In general, there are a few classifications of sweeteners. There are natural sweeteners, sugar alcohols, and synthetic sweeteners (or artificial sweeteners). There are a few others that aren’t exactly classified in these categories (like glycerin based sweeteners) but they are quite uncommon and rarely used, so we’ll skip going over them. For a ketogenic diet, I personally suggest sticking with erythritol and stevia (or a blend) because they are both naturally occurring, don’t cause blood sugar or insulin spikes, and sweeten just perfectly. When used in combination, they seem to cancel out the aftertaste that each has, and work like a charm. When you purchase sweeteners, make sure to take a look at the ingredients on the packaging. You normally want the pure sweetener, rather than having fillers such as maltodextrin, dextrose, or polydextrose which can cause spik Continue reading >>

Keto Cinnamon Butter Cookies Recipe

Keto Cinnamon Butter Cookies Recipe

This Keto Cinnamon Butter Cookies Recipe is the most popular keto recipe I have ever shared to date! Everyone loves this recipe and everyone has their favorite version of it so be sure to check out the comments below to see what others have tried! Before I started the keto lifestyle I never really cared for cookies. It’s funny how things have changed since I started learning more about living a healthy lifestyle and avoiding carbs. Now I love trying out new recipes and eat so many foods I never ate before. Today I am sharing Keto Cinnamon Butter cookies and I hope you enjoy them. If you plan to bake lots of cookies on keto, I have to recommend these SIL-ECO baking mats! They are amazing! You don’t have to do anything to them, just drop them on your cookie sheet and remove them and wash ’em when you’re done. I just toss my pans back in the cabinet after baking. I love them! My cookies NEVER burn! Keto Cinnamon Butter Cookies Recipe: These cookies were baked out of desperation. I haven’t gone grocery shopping in weeks and I was out of pretty much everything. When I decided I couldn’t eat one more cheese stick I decided to try to come up with something sweet to bake. I only had almond flour on hand, but I would love to try this recipe with coconut flour as well. I may do that next week and update this post with the results. Keto Cinnamon Butter Cookies Ingredients: Keto Cinnamon Butter Cookies Directions: Preheat oven to 300 Add all ingredients to a mixing bowl and mix until well combined. Place in the oven and bake for 5 minutes. Remove and press dough down with a fork. Return to oven and cook for 18-20 minutes. Allow to cool for 5 minutes. I think the coolest thing about this cookie is that you can really dress it up any way you like. You could drizzle chocol Continue reading >>

The Top Four Sweeteners For A Low-carb Keto Diet

The Top Four Sweeteners For A Low-carb Keto Diet

Sugar is basically off limits on a ketogenic diet, but not all hope is lost — you CAN still enjoy sweetness while eating keto. All it takes is some education on the right types of sweeteners to use. Read on to find the top four sweeteners you can use for a low-carb keto diet and why we recommend them. What Defines a Keto-Friendly Sweetener? First, let’s start with what each of these top keto sweeteners have in common and how they follow our guidelines: Low Glycemic The glycemic index (GI) refers to how much a food raises blood sugar. It runs from zero to 100, zero representing no raise in blood sugar and insulin levels. The goal with the ketogenic diet is to remain in ketosis, so staying as close as possible to zero GI for sweeteners is the best choice. Sugar Free Obviously, avoiding added sugars is a necessity on keto. We’re training the body to burn fat for fuel instead of carbohydrates; therefore, carb intake should be kept very low. Even fruit should be severely limited, preferably eliminated, so it makes sense that anything with added sugars are a no-go. Low Carb Another obvious guideline when you’re keto: low- or no-carb sweeteners are a must if you want to stay in ketosis. Top 4 Low-Carb Keto Diet Sweeteners Now that we’ve established some guidelines, here are our top four recommendations for sweeteners on a low-carb ketogenic diet: #1 Stevia Stevia is from the extract of the herb Stevia rebaudiana. In its pure form, stevia contains no calories, no carbs and is zero on the glycemic index. Additionally, It is typically 200-300 times sweeter than table sugar, meaning you only need to use a little to get a sweet taste in foods. Benefits and Using Stevia: Besides not affecting blood sugar or contributing carbs or calories, stevia has also been shown to actu Continue reading >>

Complete Guide To Sweeteners On A Low-carb Ketogenic Diet

Complete Guide To Sweeteners On A Low-carb Ketogenic Diet

Most people on low-carb find that once they get used to the diet, the cravings for sugar go away. Many even claim not to use any sweeteners at all. However, you may find it hard to give up sweets, especially at the beginning. I've been researching for natural low-carb sweeteners as well as other healthy alternatives to sugar. As always, there are many sweeteners you should avoid. I personally avoid using sweeteners regularly and only use them for occasional treats. In fact, most of my recipes in KetoDiet, KetoDiet Basic and my new cookbook don't include any sweeteners at all. If your target is weight loss, sweeteners may impair your progress, as even so-called "zero-carb" sweeteners may cause cravings. If your weight is stalling, avoiding sweeteners or joining my 30-Day Clean Eating Challenge is a good way to break the weight loss plateau. You can download a print-friendly version of this guide here! Best Natural Low-carb Sweeteners Following is an overview of healthy sweeteners you could use provided your net carbs limit allows for it. People with very low net carbs limit should avoid using anything other than "zero-carb" sweeteners, like Stevia, Monk fruit sweetener or Erythritol. 1. Stevia Stevia is an herb, which is commonly known as "sugar leaf". The extract from this herb is used as a sweetener and sugar substitute. Based on the USDA database, Stevia belongs to a group of non-nutritive sweeteners. This means there are no calories, vitamins or any other nutrients. The availability of Stevia can vary from country to country. Nowadays, it is commonly used in the US and was approved for use in the EU in 2011. The health effects of Stevia have been questioned for the past few decades. However, based on recent studies of the WHO (World Health Organization), Stevia extra Continue reading >>

Best Sugar Substitute For Keto? [infographic]

Best Sugar Substitute For Keto? [infographic]

We’re going to be breaking these sweeteners down into 3 distinct categories in order to choose the best sugar substitute for a keto diet. Those categories are Artificial Sweeteners, Sugar Alcohols, and Natural Sweeteners. Check out our video where we touch on everything covered in this blog post and give our recommendations for the best sugar substitute for keto. Artificial Sweeteners These tend to known as intense sweeteners because they are much sweeter than regular sugar. Based on this fact, you only need a fraction of the amount you would normally use with regular sugar. This is seen as a benefit by many. They contain synthetic chemicals that stimulate the sweet taste receptors on your tongue. So, let us break down the different types of artificial sweeteners: Aspartame You might not recognize the name, but if you’ve ever used Equal, you’ve been using aspartame. Aspartame is a low calorie sweetener that is approximately 180 times sweeter than regular sugar. The components that make up this artificial sweetener are amino acid, aspartic acid and phenylalanine, which are not only broken down completely by your body, but found in larger quantities in a great deal of foods, such as meat and vegetables. Aspartame is 0 calories and 0 gylcemic index. When combined with dextrose and maltodextrin to form Equal brand sweetener the calories and glycemic index are increased based on the added ingredients. Pros: Essentially Zero calorie additive Zero glycemic index Cons: Often mixed with high glycemic bulking agents Highly controversial/opposing studies on safety Acesulfame K This artificial sweetener is used in a variety of foods and is approximately 200 times sweeter than regular sugar. It is often found in a blend with other sweeteners, such as aspartame. Blending the tw Continue reading >>

How To Make Your Morning Coffee Low Carb & Keto Friendly

How To Make Your Morning Coffee Low Carb & Keto Friendly

Become a Low Carb Coffee Expert! We could never give up our morning coffee, not forever anyway. Coffee has been shown to provide your body with tons of benefits as long as you keep it in moderation. If you find yourself stopping by your favorite coffee shop every morning, you may find those added grams of sugar adding up quickly. Here’s a sobering fact: a Starbucks White Chocolate Mocha Venti coffee has 18 TEASPOONS of sugar. Teaspoons, people. A third of all drinks tested by Action on Sugar contained more sugar than Coca Cola. There’s sugar hiding in your coffee and lots of it. So what’s a new low carb-er to do? Well, you can always opt for making your coffee at home with real, un-artificially flavored coffee beans and lots of heavy cream. But if you wake up every morning looking forward to a hot cup of ready-made coffee at your coffee shop, there are ways you can help them make your coffee keto-friendly. 1. Choose Unflavored Coffee Beans Go for the real coffee beans like arabica or robusta. These have their own natural flavors and subtleties that can be lost in artificially flavored coffee beans. You’ll soon start noticing flavors like nuts, chocolate, and even fruitiness. Experiment with different beans and soon you’ll find a blend that excites you! 2. Skip the Milk Milk is not low carb! It contains a relatively large amount of sugar (lactose). Whole milk is the lesser of the evils, containing a relatively higher amount of fat than skim and the 1 & 2%s. What you’re looking for is heavy cream. Heavy cream is low carb, high fat. It’s the cream collected off the top of milk when it’s left to separate (what’s left is skim milk, a.k.a. pretty much water). Heavy cream (or heavy whipping cream or whipping cream) is gold in the keto community. It’s delici Continue reading >>

Artificial Sweeteners

Artificial Sweeteners

For low carbers, artificial sweeteners often mean the difference between blowing your carb limit for the day, or safely satisfying a sweet craving. However, most powdered forms of fake sweeteners contain some sort of sugar based bulking agent, such as maltodextrin, or dextrose. This adds carbs, so if you use a packet, count it as one carb. Liquid artificial sweeteners are becoming more popular, as no bulking agent is needed. I don't particularly like to use artificial anything, but I've come to the conclusion that for my health and wellbeing, a little fake sweetener is better than a lot of sugar. If the idea of a chemical sweetener doesn't sit well, you may want to look into the category of sugar alcohol sweeteners. These do have calories and carbs, though the amounts are much smaller, and there is much reduced effect on blood sugars because they are absorbed slowly. Below is a list of some artificial sweeteners that can be used on a low carb diet. Be aware there is a great deal of controversy around these products, so you'll have to decide for yourself whether you want to use them. I've put together a list of the "pros and cons" for each. I am referring to the powdered version unless otherwise stated . Acesulfame Potassium Acesulfame Potassium, or Acesulfame K, is marketed under the brand names of Sunett or SweetOne. It's commonly used in soft drinks and commercial low sugar products, many times in conjunction with aspartame. It's 180 times sweeter than sugar, has zero calories, and has no effect on tooth enamel. Pros: Acesulfame K is stable under heat, and in moderately acidic or basic conditions, and it can be used in baking, and acidic liquids. It is also used as a flavor enhancer in non-food products such as gum and soft antacids. Cons: Some studies with rats have Continue reading >>

Best Low Carb Sweeteners For Keto

Best Low Carb Sweeteners For Keto

Want to know the number one reason people fall off the ketogenic diet wagon? It’s because their craving for sugar gets to be too much for them. In this day and age, sugary foods and beverages are so common in the typical daily diet that when you stop eating them, your body doesn’t like it, which is why cravings are triggered. The good news is that you can beat these cravings and still enjoy delicious sweetness as long as you know about the best low carb sweeteners for keto. Sucralose You’ve probably already sucralose at some point and didn’t even realize it. It is most commonly sold under the national brand name os Splenda and can be found in most restaurants and coffee shops in the United States. There’s a reason that sucralose is so popular. Taste tests have shown that it tastes closer to sugar than any other sweetener on the market. There is also a noticeable lack of artificial aftertaste, which is always a plus. Many people on keto use sucralose in the form of EZ Sweetz. Even though it’s been on the market for a while, it’s still the new kid on the block when it comes to artificial sweeteners. It was created by actually reverse engineering sugar and changing up its chemical structure. Sucralose also doesn’t have a negative effect on the enamel that protects your teeth like sugar does. EZ Sweetz is a liquid form of sucralose, which has exploded in popularity over the past year or so. One of the biggest benefits of the liquid is that it’s extremely concentrated. A single drop is the equivalent of 2 teaspoons of sugar, the same as a full packet of Splenda. You can use sucralose in cooking and baking, but if you’re going to do this, you’ll want the granulated version. Splenda has you covered and you use it cup for cup, just like sugar. Stevia You m Continue reading >>

Liquid Splenda, Stevia Or Equivalent

Liquid Splenda, Stevia Or Equivalent

I’m a sucker for Egg Nog. I used to eat it on my breakfast cereal =) Aside from the wanton sugar, the biggest issue was you could only get it for a short time. That’s dumb. This recipe makes super easy Egg Nog any time of year. 3.5 net carbs per 8 oz cup, full nutrition here. Continue reading >>

Keto Cheesecake Cupcakes

Keto Cheesecake Cupcakes

Directions Preheat oven to 350 degrees F (175 degrees C). Line 12 muffin cups with paper liners. Mix almond meal and butter together in a bowl; spoon into the bottoms of the paper liners and press into a flat crust. Beat cream cheese, eggs, sweetener, and vanilla extract together in a bowl with an electric mixer set to medium until smooth; spoon over the crust layer in the paper liners. Bake in the preheated oven until the cream cheese mixture is nearly set in the middle, 15 to 17 minutes. Let cupcakes cool at room temperature until cool enough to handle. Refrigerate 8 hours to overnight before serving. Continue reading >>

Do Sweeteners (sucralose, Stevia, Xylitol) Affect Keto Diets?

Do Sweeteners (sucralose, Stevia, Xylitol) Affect Keto Diets?

Now that you’re switching to low carb, you’ve probably found yourself with some sweet tooth cravings. Most fruits and sugary snacks are off limits, but luckily you come across, the much debated about, sweeteners. You’ve heard so much about how they’re terrible for your health, but many people have conflicting opinions on how they affect ketosis. Having experimented with all kinds of sweeteners over the last few years, I thought I’d share my personal experience with consuming them. Before I get into it though, I’d advised you consult your doctor or nutritionist before deciding on a sweetener as I am by no means a medical professional! Are Sweeteners safe for a Keto Diet? I see a lot of people asking this question. Can I have Sucralose (Splenda)/Stevia/Malitol/Xyltitol/other sweeteners while on a ketogenic diet? Before I answer the question, first you need to understand the different types of sweeteners. The types of sweeteners available on the market can be categorized under two main buckets. Natural Sweeteners and Keto Natural sweeteners are exactly what the name means, sweeteners that come from nature and aren’t artificially made in a lab. There are two main natural sweeteners you’ll probably come across. Stevia Stevia is an extract from a plant which is approximately 200 to 300 times sweeter than sugar. Stevia has gained popularity in the last few years and is becoming more widely available at local stores across America. Stevia has a glycemic index of zero, which means it should not affect your blood sugar (insulin) at all. It’s also zero calories and since it’s naturally occurring, it’s been widely adopted by people all over. One thing to be wary when purchasing stevia is that the product may be mixed with other forms of sweeteners or bulking a Continue reading >>

What’s The Best Artificial Sweetener?

What’s The Best Artificial Sweetener?

One of the most popular questions asked by people who are just beginning the Ketogenic Diet and Lifestyle is about what they can use as a sweetener. Is aspartame okay? Or saccharine? What about Splenda? How about coconut sugar, it’s from a coconut, so it’s good, right? Honey is all natural, right? Make no mistake about it, there is a lot of confusing information out there about what sweeteners you can use. So I thought I’d take a few minutes to explain some things. First off, a little background information is needed. When assessing a sweeteners benefit to keto, the first thing that must be considered is what is known as the Glycemic Index (GI). The GI is a measure of how quickly certain foods will cause a spike in blood sugar. Spiking blood sugar will result in insulin spikes. Insulin spikes is the mechanism for type 2 diabetes, obesity, metabolic syndrome, and a host of other illnesses. So the idea behind keto is to keep the blood sugar low, and certainly to prevent any kind of spiking. The higher the number of the GI for any given food, the more insulin will be produced. Any food with a GI of 70 or higher is considered high. Below 55 is considered low. Everything else (56-69) is in the middle. Okay…now for a brief detour to talk about terms. The question is what “artificial” sweetener is best, but I’m also including some other sweeteners, known as natural sweeteners. And I show the lists separately. Any food with a value of 100 is, essentially, considered “pure sugar.” I included what I consider to be the most common sweeteners, and certainly the most common asked about sweeteners. Name Type of sweetener GI Maltodextrin Sugar 110 Maltose Sugar 105 Dextrose Sugar 100 Glucose Sugar 100 HFCS-42 (High-fructose corn syrup) Modified Sugar 68 Sucrose Sugar Continue reading >>

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