Keto Recipes - Created Date : 16.11.2019

This full sized bag of Cocoa Coconut Energy Bite Mix was the product I...

This full sized bag of Cocoa Coconut Energy Bite Mix was the product I...

This full sized bag of Cocoa Coconut Energy Bite Mix was the product I got last month that intrigued me the most, and the one I couldn’t wait to play with!

If you get Keto Krate and got this “energy bite mix” in your March box too, here are some ideas for it. It’s fun to work with!

Looking over all the recipe options on the back of the package for liquids, binders & sweeteners you could use… I decided to use coffee and Pecan Pie Almond Butter to make quick little no-bake dessert bites.

But I have to admit it’s FUN to play in the kitchen sometimes and mix things up a little. And it keeps me from getting “food bored.” ??

So with the “coconut coffee balls” being a bit rich for my taste, I decided to try something different – and add my nut butter candy recipe on as a second layer:

I just took two of the balls and mashed them each flat in a small round container, then mixed 1 TBSP of coconut oil with 1 TBSP of Peanut Butter Chocolate Chip Almond Butter – I melted those together and poured them over the “mashed ball” I put as the bottom layer.

Actually it was 2 TBSP of coconut oil and 2 TBSP of nut butter – one for each, because I made two of these. Just to be clear. ??

Now THAT was delicious!

It had a course coconut bottom layer with a rich cocoa flavor, topped with a creamy soft and sweet “peanut butter & chocolate” layer. ??

The Creation Nation Mix was fun to work with, and it’s a GREAT product. Very good quality ingredients, no artificial sweetener or sugar alcohol, very low carb, etc. It’s just ten bucks a bag plus shipping – so I probably never would have tried it if it hadn’t been in my last Keto Krate box.

Everyone who got the March box that tried the mix so far has loved it! But that’s the thing I love about getting Keto Krate – it’s a great value when you get specialty products that cost too much to order individually, or that you may have never heard of otherwise!

Whether you got this mix or not, hopefully this post gave you some creative ideas to use depending on what you have to work with in your own kitchen. ??

I had fun making different versions of low carb candy, and still have some left to play around with. If Aaron doesn’t eat them all first ?? lol.

The Sweet Like Sugar trick was my favorite, because I loved that it just stuck right on and gave it a nice “sweet candy-like layer” on the outside. That gave it just enough “sweet” to really bring out the rich flavors!

It really is ‘sweet like sugar’, and granular like sugar, and then it melts on your tongue like a sugary snowflake!

The flavored nut butters are really fun to work with too, from muffins to blueberry fat bombs to thick rich waffles. Those have definitely become a staple in my low carb kitchen!

The next Keto Krate box should be here next week. They’ll start shipping them on Wednesday April 4th. If you aren’t signed up, you’ll want to do that quick if you want the next box because they always sell out super fast. Just like those Peanut Butter Keto Kookies!;)

I first learned about Ketologie (maker of Sweet Like Sugar) in the keto boxes too.

That’s where I discover most of the new keto-friendly low carb products I try. Combining all the different products together to make my own creative treats is the FUN part!

TIP: You could probably make something similar to the “energy bite mix” if you look at the ingredients in it, because you might just have most of those ingredients on hand if you’ve been cooking low carb for any amount of time!

I think a homemade version of that mix would be VERY easy… ??


Lynn Terry,

aka @LowCarbTraveler

p.s. Speaking of Ketologie, they JUST came out with a Keto Shake Sampler Pack so you can try their amazing keto shake mixes without buying a huge jug. ??

I just got my package of those in the mail TODAY, while I was writing this for you.:) It will be super convenient to enjoy my keto shakes on the go now, and especially on my Spring hikes!

12 Responses to In My Low Carb Kitchen This Week… ???

While I love reading your posts, I just can’t comprehend how you get away with all those treats. For me in maintenance, it is mainly fatty meats, veggies and healthy fats (avocado, butter, dollop of sour cream) You GO girl, but at 62, short, not real active except for walks, post menopausal… I sure wish I could eat like you. My 2 meals are much smaller with no extras.

My top goal right now is to get more active again, and start building core strength and muscle tone like I was doing last year.

I don’t actually eat a LOT of sweets. More than half of this batch of candy is still in the sealed container. ?? Aaron is the one with the sweet tooth around here! lol

I had 2 of the energy bite balls the day I made them, to try them out. And also to test them on myself – even though they didn’t have any questionable ingredients. And then I had one of the layered versions yesterday to try it so I could share the details on it here – but the other one is still in the freezer. ??

Thursday all I had was eggs for breakfast, eggs for lunch, then leftover ribeye steak & veggies for dinner. Last night I had bacon & eggs for dinner.

I tend to eat more like you, or prefer to, for the most part. That’s what kicked off this whole “clean testing experiment” series though – the products I have to review, and how they’re affecting my body and my weight.

I do love having good healthy low carb replacements for foods I used to love – like waffles & blueberry muffins for example. That definitely keeps me on track and makes this easy long-term as a lifestyle, and I know that’s the case for A LOT of people, since it makes it seem less restrictive and you don’t feel deprived that way.

My goal is to test/review those types of products for everyone – and put them to the test! But I prefer a simple steak for dinner topped with butter, or just eggs for breakfast. I’m big on easy “mono meals” actually. ??

I haven’t had a discount code for Ketologie, unfortunately. BUT they do now have the single shake packs available! I was SO happy to see that option, because a lot of people didn’t want to buy the huge jug (a great value) without trying both flavors first. You can see that on the main page at:

That’s a BIG lifestyle change, to quit drinking. Kudos for making it through that phase!! Welcome back to the low carb lifestyle. ?? You’ll feel AMAZING once you start and those pounds are melting right back off of you!

Hey, Lynn,

Have you been having trouble with MFP this week? I can’t log any of my recipes, or myfoods, into my food diary. I’ve emailed them a couple times already this week, they just keep adding information they want about my operating system, my Windows program, where I live, what steps I take before I get the error messages, and so on. I’m not getting any answers, or any improvement, and I’m falling behind on my food diary.

My MyFitnessPal is working just fine using the Android app on my Samsung phone, and the Firefox browser on my PC desktop computer. I haven’t tried other browsers or my macbook lately, but I haven’t been having any problems with mine at all.

Are you using the mobile app? If so, try uninstalling it, reinstalling it and logging back in. Assuming you’ve already tried rebooting your mobile device (phone or tablet).

The flavored nut butters are by Legendary, and each has a different carb count based on the ingredients. You can view them individually here: If you decide to order some, we have a special discount code for those. Use: LOWCARBTRAVELER for the discount. Enjoy! ??

The way a ketogenic low carb diet works is through the science of food combining. On a low calorie or calorie based diet, you have to count calories. On a keto diet you count or track macros. Specifically: 20 net carbs a day max, and 70% fat minimum. So yes, either way it’s ideal to measure your portions and track what you eat. ??

Not everyone does of course. I didn’t in the beginning, I just kept track of my carb counts on paper as I went. But it wasn’t until I started tracking with an app that I stopped stalling out and starting losing weight consistently.

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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