Keto meets culinary - delicious keto recipes, ebooks and tips to succeed on Keto
WOW this dish has a lot of flavour. Sometimes while eating Keto, I get a bit tired of eating the same things over and over, so I start brainstorming. I love big flavours (if you haven’t figured that out yet) and this Keto Laksa fits […]
It’s easy to see why this Keto Cheese and Bacon Bread is the #1 recipe on my website. Every single day, hundreds of people are making this Keto Cheese and Bacon Bread and loving it – I know because they are sending me emails! Once […]
Who loves a 30 minute meal?? I sure do! This creamy Keto Pesto Chicken fits the bill and can easily be scaled up to feed more. The key to the amazing flavour is fresh basil for the pesto, making it well worth the couple of […]
A Keto Shepherds Pie to die for – sumptuous, comfort food that is simple yet hearty. A great way to get extra vegetables into your keto diet and easily doubled or tripled to make ahead for the week. Before you scroll to the recipe, below […]
Yep guys, this is it. Keto fish and chips. The batter is light, crispy and almost like tempura, and not all that hard to make. Once you create this crispy Keto fish and chips you’ll be wondering what else you can fry up in this […]
It’s the final day, congratulations to you for reaching this milestone! 3 weeks ago you decided to make some changes to your health. Whatever they were, and however the last 3 weeks went, I want you to stop and pat yourself on the back. Even […]
Can you believe it, day 20 is already here? No matter what the last 20 days have looked like for you, I bet you’ve learnt something. We all gain experience every single day, experience at living our lives. Unless we stop and reflect on this though, […]
Keto diets have become popular with their high potential for weight-loss, as well as the resultant health benefits. Eating a keto diet we get to enjoy delicious food – but after a few it can get a bit monotonous! Our ‘safe list’ on Keto, while […]
Welcome to Day 19! Today I want to fill you in on some pretty awesome stuff I’ve been learning. Im pretty sure it’s the key to happiness, but I’ll let you be the judge 😉 I recently learnt that your brain is different to your […]
Happy Day 18! With 3 days left, the last few emails have been focusing on the mindset of ‘what next’. I’ve been writing about the mental shifts to keep going after the 21 Day challenge and make Keto a new lifestyle (or a re-found one!). […]
17 Days down now 💪 Hope you’re feeling fantastic! This quote was sent to me by a fellow challenger the other day; “Isn’t it nice to think that tomorrow is a new day with no mistakes in it yet?”― L.M. Montgomery And it got me […]
Happy Monday morning and Day 16! Yesterday’s post (found here) encouraged us to look at what keeps us motivated and accountable. The tricky thing about motivation – It’s different for everyone. You see this especially when it comes to healthy lifestyle choices. For me, I […]
Day 15, here we go. The start of week 3, the final week! You might be feeling like you’ve got a great rhythm now and are ready to continue on this week without any problems. But then what? Following a structured plan with a dedicated […]
2 weeks down, WOW! Great work 👏 Whatever these 2 weeks have been like for you, great work on even opening this email. It means you are ready for change and want to improve your health 💚 This week, here in Melbourne, gyms were allowed to […]
Happy Day 13! Nearly 2 weeks down. You are past Keto flu, you might have seen some health improvements already. But maybe you haven’t… what then? How do you know Keto is ‘working’, or if it will ever work for you? We humans tend to […]
Can you believe it’s Day 12 already?? Yesterday we learnt a little bit about macros. I know the ‘science’ and maths behind Keto can be pretty boring, but it’s still important. It’s like learning your ABCs before you learn to read. You need the baby […]
Hey Keto Super Star! We just crossed over the halfway hurdle – it’s all downhill from here! You’re probably feeling pretty good or learning to make small, daily adjustments to get you feeling better. We’ve had lots of motivational and mindset emails, so today is […]
Good morning and happy Day 10! We are nearly half way. Today I want to talk a bit about fasting. Not that long ago, fasting was a dirty word. In Western culture, going without food is associated with unhealthy habits and starvation. 3 meals a […]
9 days in and a new week ahead of us! By now, you might have started to build some habits from following the 21 Day Challenge. Maybe you check in on the facebook group every day, or read these posts every day. Maybe you have […]
8 Days down guys, and today is Sunday morning here in Australia ☀️ Sunday morning shows extreme polar opposites for people depending on their Saturday choices: There’s the people out for a run or walk, cooking their Keto breakfast or heading to the market. Then […]
WHEW 7 days in!! We made it to Saturday, we made it 1 week and I hope you are feeling AWESOME 🎉 With 2 weeks to go, we should mostly all be in ketosis by now and starting to feel some positive effects. Hunger is […]
Welcome to Day 6! I have to say, I am LOVING the positive vibes over in the facebook group. I don’t really like facebook or social media in general, but it’s a necessary evil when it comes to getting a group of people together! We […]
Good morning ! Day 5 – great work on getting this far! Even if you’re just reading emails for now, or still yet to start. That’s ok. We are all on our own journey. I hope one of these emails hits you where you need it, […]
Good morning! Day 4 – time is flying and I hope you’re starting to feel more energetic! If you’re brand new to Keto, it can be really overwhelming. There’s a lot of opinions.. and a lot of bad information out there. I see facebook groups […]
Chewy, crunchy, nutty – These Keto Nut Bars are the perfect no bake keto snack! Chop, melt and stir then press into a tin, ready for a grab and go keto snack or breakfast on the go.
Yes, I do not lie. These Keto Nut Bars have been on my ‘to make’ list for over 3 years now.
I tried every combination possible, using eggs, baking them, using different nut butters and consistencies of coconut but I just couldn’t get them to STICK TOGETHER.
I didn’t want something I had to bake, I wanted a recipe for super easy Keto Nut Bars that I could put together on a sunday and pinch from the fridge all week when running out the door starving.
I am guilt of doing my grocery shopping hungry sometimes, and we all know how that is dangerous.
These Keto Nut Bars are perfect for avoiding that – grab one as you head off and they will get you through until dinner time.
These bars are nutty but using raw nuts mean they aren’t really heavy and have a nice sweetness from the syrup sweetener.
I love making these Keto Nut Bars when I have so many small amounts of nuts and seeds left and am about to go shopping.
It is fantastic for using up all those left over scraps because you really can put whatever Keto friendly nut or seed in there.
You will need:
I personally love the mix of almonds, walnuts, pumpkin seeds and sunflowers seeds, but this is mainly because I always have these in my fridge. I have calculated the macros based on this mix.
You could also use macadamias in these Keto Nut Bars which I think would add an amazing creaminess, but also more calories and expense!
You can use dessicated or shredded coconut, or even coconut flakes for this! I use whatever I’ve got in the pantry. If you don’t like coconut, substitute for some extra smaller seeds like pumpkin and chia seeds.
This recipe uses a small amount of chia seeds, which helps add some extra crunchy texture and bind it together! You could also use flax seed instead.
I usually use coconut butter as that is what is always in my keto pantry. It needs to be solid at room temperature (not the liquid coconut oil) as this helps bind them together.
Coconut butter also works really well and has a wonderful sweet flavour. I make my own coconut butter which is SO easy if you have a high powered blender.
RECIPE FOR COCONUT BUTTER IN 5 MINUTES
I like to use the vanilla bean paste from Queen brand, and good quality vanilla is important to get that real taste. It can be left out if you dont have any though!
I usually use peanut butter because its what is in the pantry. It is higher in carbs than almond butter though, so you could bring the carb count down a bit by using almond butter. Like everything, check the labels!
Both almond and peanut butter shouldn’t have any sugar or additives – just nuts and salt is all you need.
Now you might be wondering what this Sukrin stuff is. I had started seeing it pop up in various Keto recipes across the internet recently and had been wodnering myself, but alas we could not buy it in Australia.
Now, a supplier has set up and it has arrived in Australia. I know some other Aussie Keto bloggers are pretty excited, like Megan at Mad Creations – she has been pumping out some amazing looking Sukrin based recipes.
I have tried the Sukrin Gold Fiber Syrup (used in this recipe) and also the Sukrin Brown Sugar (recipes to come!).
These are affiliate links – in other words, I get a % of the sale.
I only ever partner with brands like this that I love, because put simple, without the Sukrin Gold Fiber Syrup, this recipe never would’ve existed.
The sticky honey consistency of the syrup is the secret ingredient that has finally given me a Keto Nut Bar recipe I can be proud of.
If you can’t get your hands on it or its too expensive, you can use sugar free maple syrup.
Its a bit runnier and doesn’t have that honey like flavour, so use a little bit less at first to see how the mixture holds together.
As there’s not many perishable products in the keto nut bars, they last for ages!
I cut them up into individual bars and then store them;
As you’ll see below in the nutrition panel, these Keto Nut bars have HEAPS of fibre thanks to all those nuts and seeds.
These Keto Nut Bars have 15 grams total carbs and 11 grams fibre so 4 grams net carbs. This is also thanks to the Sukrin gold Fiber syrup!
You can read about Net Carbs VS Total Carbs on Keto here.
Keto Bliss Balls – Lemon and Coconut
Keto Nut Bar – The Perfect Keto Breakfast, this easy snack is low carb and high fat, making it a great freezer friendly keto snack that you can grab and go!
Line a 20cm square baking tin with baking paper. You can grease it slightly to help the paper stick if needed.
Roughly chop the larger nuts. You can leave them whole but will have a more crumbly bar. Combine in a large bowl with the dessicated coconut, chia seeds and salt.
In a small microwave proof bowl, add the coconut oil/butter, vanilla, almond butter and fiber syrup.
Microwave the oil and butter mixture for approx 30 seconds until it combines easily. Stir thoroughly to evenly mix together.
Pour the melted mixture over the nuts and seeds and thoroughly combine.
Press into the baking tin, using the back of a measuring cup to push down firmly and spread the mix evenly.
Freeze for 1 hour before cutting, or refrigerate until ready to eat. Store in the fridge or freezer.