Keto Recipes - Created Date : 5.11.2019

I don’t personally know any other nut butter that has the flavor and t...

I don’t personally know any other nut butter that has the flavor and t...



I don’t personally know any other nut butter that has the flavor and texture of Legendary Foods, and tastes THIS amazing straight out of the jar off a spoon!

Meaning: if you use plain almond butter or peanut butter you’ll want to add additional ingredients or something to flavor and/or sweeten your nut butter recipes, which will of course increase the carb count.

Not only are Legendary Foods nut butters SUPER RICH, they are VERY low carb.;)

In addition to being delicious and FULL of flavor, they’re keto-friendly (and don’t affect my ketone levels at all, based on my clean testing) plus they are VERY low carb.

Some of their flavors are even lower in carbs than regular plain peanut butter or almond butter too, and PACKED with flavor.

The Pecan Pie Almond Butter for example, is only ONE net carb per tablespooon (or 2 net carbs per serving of 2 TBSP) and extremely RICH.

In addition to my finger, or a spoon when I’m being civilized (lol) I’ve discovered that the Apple Pie Almond Butter is GREAT on cold crisp cucumber slices or on celery, for a quick healthy & delicious snack!

Plus the flavored nut butters make delicious muffins, that are even better topped with a tabespoon of the nut butter they’re made with. ??

Let’s dig in to the recipes, because you could’ve had these made already!;)

Low Carb Nut Butter Recipes:

Keto Candy aka LCHF Fat Bombs

You can basically take any nut butter and mix it with coconut oil so it will set up in candy molds, or even as “bark” or in any shape & size you prefer.

If you’re using plain almond butter or peanut butter, you may want to mix it 2:1 or even 3:1 (2 or 3 parts nut butter to 1 part coconut oil) since plain nut butters don’t have a lot of flavor, or aren’t very rich.

Since it’s already incredibly RICH I mixed it 1:1 with coconut oil, and since it’s already very low carb – mixing it 50/50 with coconut oil lowered the carb count even more, to just ONE net carb per piece! ¦

I made several different sizes, some with 1 TBSP of mixture (one net carb each) and a larger one in a muffin paper cup with 2 TBSP of mixture (2 net carbs for that one).

It came out BEAUTIFUL, so rich and sinfully delicious!

From the bottom you can see they really don’t skimp on the blueberries (or the flavor!) in these specialty nut butters. ??

You can get fancy with different flavored nut butters like these, or even plain almond butter – and add in your own sugar free chocolate or other ingredients.

In this version, the heart shaped candy on the left is the blueberry nut butter above mixed 1:1 with coconut oil, with a thin layer of sugar free white chocolate on the bottom.

Get creative with fun variations!

Or just get Legendary Foods specialty nut butters that are already creatively fancy, and your nut butter recipes are even easier. ??

This “Blueberry Cinnamon Bun Candy” was as quick as melting it 1:1 with coconut oil and letting it set up in the freezer.:)

For my Pecan Pie Nut Butter Candy I did the same thing, except I created a small chocolate layer for the bottom – which was a really nice flavor combo!

Using the extremely richPecan Pie Almond Butter, I mixed it 1:1 with coconut oil. This is probably the richest of all their nut butter flavors, and one of their most popular.

It’s also their lowest carb nut butter, at just 1 net carb per TBSP.

For chocolate layers you can melt down sugar free chocolate chips or make your own with cocoa & sweetener mixed with coconut oil so it will set up. There are also products like ChocZero Dipping Cups you can use to create chocolate layers.

For my chocolate layer I had to get a bit creative this time because I’m currently in a clean testing phase and am only using products I know don’t affect my ketone levels or knock me out of ketosis.

It took a bit of testing to get the ratio right, melting & mixing & adding more coconut oil until it tasted like I wanted it to. I ended up with 1 scoop of the shake mix (half a serving) and 4 TBSP of coconut oil – but mine did come out a little strong and you could definitely add more coconut oil to make it go farther.

That means that the “Blueberry Bombs” came out to 1 net carb each, and the “Pecan Bombs” came out to 1 net carb for THREE pieces (because the Pecan Pie Nut Butter is half the net carb count – too).

I also did a few of each (just chocolate + just pecan pie nut butter) in miniature paper baking cups – for a variety of fun candies in different shapes & sizes. ??

That’s easy enough, right? ??

Just like the Blueberry Nut Butter Candy, the Pecan Pie was just as rich – even richer actually! And full of “pecan pie” pieces:

This is so simple, plus very quick & easy, and it makes the most beautiful candies! And of course they’re super low carb and melt in your mouth.

You can get creative with nut butters and coconut oil, and of course any other ingredients you want to add, and come up with all kinds of ideas!

The best part is that it halves the carb count of your nut butter when you mix it 1:1 with coconut oil and set it up into portioned out pieces like this. ??

Because I could eat nut butters straight out of the jar!

Especially the delicious Legendary Foods flavored nut butters. Or pair them with cream cheese for a quick treat, like this Peanut Butter Chocolate Chip Almond Butter – also from Legendary Foods, and also totally decadent. ¦

After I made these low carb nut butter candies, I did a Live Video and shared a lot more details about the Legendary Foods product line and of course my FUN candy creations. ??

I have a small 2-plate waffle maker, and I used less batter per waffle (1/4 – 1/3). Doubling this recipe, I got TEN full waffles and they came to only 2.5 net carbs each.

If you don’t have a waffle maker, or you just want pancakes instead, you can use this recipe to make pancakes too. I’ve tried it, and they turn out just as fluffy & delicious as the waffles. ??

You’ll just want to use the MyFitnessPal Recipe Calculator and put in all of the ingredients you use, based on your own labels, and put in the number of servings (number of waffles or pancakes you make) so you can log them accurately.

For the Nut Butter Muffins Recipe you use the exact same ingredients and directions, adding in whatever you please, then pour the batter into a paper lined or well greased muffin pan – filling only 2/3 or 3/4 of the way.

Bake the muffins at 350 degrees for 15-25 minutes, depending on the size of your muffins. My advice: check them after 10 or 15 minutes, bake until golden brown and a toothpick comes out clean.

… then ENJOY! ??

The Blueberry Cinnamon Bun Nut Butter is a personal favorite of mine, especially since they recently changed it from Cashew Butter to Almond Butter which drastically lowered the carb count (now just 2 net carbs per TBSP).

There are so many other ways to use these FUN flavored nut butters, so if you have some (or you’re ordering some today) I would love to hear YOUR favorite nut butter recipes or creative ways to use them!

No matter which nut butters you use, or what additions & modifications you make to these recipes & ideas, I hope you ENJOY them as the delicious guilt-free treats they are. ??

I would love to hear your versions, modifications & ideas – because the more ideas the better!

Since I’ve ruled out the Legendary Foods specialty nut butters in my clean testing and discovered they do NOT affect my weight loss or ketone levels, I’m definitely keeping them as a staple in MY low carb kitchen. ??

What about Amazon? Are you able to get Prime free shipping there? It’s $2 more on Amazon, but if you can get lower shipping there it might work out better: http://amzn.to/2u55d1E ?? I’m not sure, but thought it was worth checking!

You don’t like to cook?! Yeah right, lol. You have such great ideas as always. How do you fit in all this experimentation with your job and travels? Thanks again for doing all this research and trial and error for us. Can’t wait to get my blueberry nut butter in the mail. Have a great day!

lol Patricia – confession: Aaron LOVES to cook and bake, so he has made most of the waffles & muffins on the days he’s here working from my home office (we’re both self employed with a mobile office).

I baked blueberry muffins myself this morning though! ??

And the candy, it’s just SO EASY and literally only takes a microwave and a few short minutes. That’s what I love most about it. The candy comes out beautiful, tastes rich and decadent, and you’d never know it only took a few minutes to whip up. ?? Aaron LOVED the candy, btw – “very rich!” were his words. He has much more of a sweet tooth than I do… (otherwise it would not still be around for him to try, lol)

Other than experimenting with new foods and recipes and reviewing new low carb products, I really prefer to eat super simple – or just order take out and not even think about it at all. ??

Can’t wait to place my order and try these. It’s great to have so many options for treats on LC so I don’t feel like I’m missing out. I am anxious for you to test out the choczero dipping cups as I have suspected they knock me out of ketosis. BUT, it could be some other LC things I am adding to them or the fact that they are so darn good I eat to many…..lol.

It IS great to have GOOD low carb foods you can really enjoy. That’s exactly what keeps me on track, and never feeling deprived. ??

Like this morning, I used the nut butter recipe and made Low Carb Blueberry Cinnamon Bun Muffins – to go with my sausage & eggs. ?? YUM!

I’m anxious to test ChocZero as well, and the Know Foods products too. I am in optimal ketosis again and ready to do my next test, but I’m dreading it… *just in case* ~ because the idea of Keto Flu again this week is NOT something I feel up for, lol. Ugh! haha

These look delicious! Do they have a strong coconut flavor? I’m not a big fan of coconut so I always tend to stay away from these fat bombs. Or is there something you could use in place of the coconut oil? Butter perhaps?

I’m not sure what you could use in place of coconut oil, but it doesn’t have a strong coconut flavor to me at all. Especially with these flavored nut butters because they’re so RICH they do a flavor-takeover. ?? lol.

With just plain peanut butter or almond butter, like I said in the post – I would use a stronger ratio (less coconut oil) or add more flavor in other ways.

In the freezer ?? They’ll be soft in a second after you take them out, so you want to enjoy them right away. I’m guessing you’ve already tasted them by now… which flavors did you make, and how were they?! ??

I made peanut butter chocolate chip. I had one when I was transferring them to a container. Delicious! Will be so nice to have that little bit of sweet after dinner. I used the mini-muffin liners as I don’t have any cookie molds.

I also made the pecan pie nut butter muffins. They smell delicious but we haven’t had any yet. I assume those should be kept in the refrigerator so they don’t get moldy, right?

Yum! Thanks for introducing me to this new line of nut butters. My husband and I are following a low carb, high fat diet using exogenous ketones. He’s lost 60 pounds, and I’ve lost 28. It’s so great to find replacement recipes for our favorite foods!

I appreciated today’s tip about adding 2 Tbsp to the muffins. They were good but not as tasty as I had hoped. I’ll try that next time.

Can you give me an idea of proportions you use when making candy? I know you say 1:1 with nut butter and coconut oil. But how much do you use for a “batch” of candy? I made some but I taste more coconut oil than nut butter. Would appreciate your input!

As far as exogenous ketones, the brand we use have other health benefits besides ketosis. I’m working with a local doctor who has done quite a bit of research on them. It’s working well for us so we plan to continue using them.

All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. Please consult your physician before starting any diet or exercise program.



The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes


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