Tag Archives: low carb

Choco-nut Peanut Butter Cookies 

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Cookies are awesome!

But when you can have a Cookie, lose weight, get your hormones in balance, feel awesome and be guilt free, they are even better!

So how does one get these magical guilt free cookies?


It’s really simple and we are going to guide you through it step by step.

Let’s set you up for success.

These are not going to be like any of those soft baked sugary cookies.  These bad boys have some nutrient dense ingredients in them. But they taste so good our 14 year old teen boy loves them and asks for more. But they are super filling, so he can’t eat more than two! Let’s face it! Filling up a teenage human is no easy task. And these little guys get the job done. Just don’t expect “cookie”…expect COOKIE. We hope that makes sense.

Both versions make about 18 cookies.

The Paleo Version!

Ingredients:
  • 2 1/2 cups unsweetened shredded coconut
  • 1/2 cup granulated coconut sugar
  • 1/4 tsp pink Himalayan salt
  • 2 free range eggs
  • 1/4 cup natural unsweetened creamy peanut butter
  • 1/4 cup melted extra virgin coconut oil
  • 1 tbsp vanilla extract
  • 4 oz chopped 85% dark chocolate
  • 1/2 cup chopped walnuts or pecans (optional)
How to:

Preheat oven to 350 degrees

  1. Mix the shredded coconut, “sugar”, and salt together in a bowl.
  2. Add the peanut butter, coconut oil, eggs and vanilla extract. Mix together.
  3. Add the chopped chocolate (and nuts if using)
  4. Mix together and then scoop out with a small ice cream scooper onto parchment lined baking sheets.
  5. Flatten the cookies slightly with your hand. They will not spread out much on their own.
  6. Bake for 14 minutes at 350 degrees.

The Keto Version!

Ingredients:
  • 2 1/2 cups unsweetened shredded coconut
  • 1/2 cup granulated Swerve (erythritol)
  • 1 package KETO KREME (optional)
  • 1/4 tsp pink Himalayan salt
  • 2 free range eggs
  • 1/4 cup natural unsweetened creamy peanut butter
  • 1/4 cup melted extra virgin coconut oil
  • 1 tbsp vanilla extract
  • 4 oz chopped 85% dark chocolate
  • 1/2 cup chopped walnuts or pecans (optional)
How to:

Preheat oven to 350 degrees

  1. Mix the shredded coconut, “sugar”, and salt together in a bowl.
  2. Add the peanut butter, coconut oil, eggs and vanilla extract. Mix together.
  3. Add the chopped chocolate (and nuts if using)
  4. Mix together and then scoop out with a small ice cream scooper onto parchment lined baking sheets.
  5. Flatten the cookies slightly with your hand. They will not spread out much on their own.
  6. Bake for **12-14  minutes at 350 degrees.  

**The Keto version seemed to bake a little bit faster. It is the difference in the coconut sugar and the erythritol. Just make sure you watch them.

On a personal note, I enjoyed the coconut sugar, Paleo Version much more than the erythritol,  Keto version. If you are not suffering with blood sugar issues, a little coconut sugar may not be that detrimental. Here is the breakdown of the sugar for each cookie. This does not include the added chocolate. 

Coconut sugar per cookie: 1 teaspoon or 5 grams

To store these COOKIES cool them completely and place them in a freezer safe container and freeze the leftovers. We eat these straight from the freezer!

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Grab some Keto No Sugar wine by clicking the picture above!

Stay Tactically Keto! #TacticalKeto

Steve and Melody

Easy “Mashed” Cauliflower

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Now that we have all discovered that Cauliflower can be turned into everything from Pizza to “Tater Tots”…


It’s time to settle back in to the real reason this otherwise discarded white vegetable has made it’s way into our hearts and onto our plates.

Keto-fied Mashed Potatoes!

That’s right! We can have mashed white stuff on our plate! It makes us have that same warm and fuzzy feeling that creamy mashed potatoes flood our souls with. It feels good to dip a piece of pan fried chicken into this creamy mashed cauliflower! You know what makes it 100 times better. It’s easy and fast! And we all love that!


Now that we can find frozen Riced Cauliflower in almost every store in the country from some very recognizable brands, it’s even better. No more of that chop, steam, squeeze, and then puree with a food processor crap! That takes too much damn time!

What you need:

  • 1 immersion (stick) blender
  • 1 sauce pan with a lid
  • 1 bag frozen riced cauliflower
  • 4 oz cream cheese
  • pink Himalayan salt and pepper

How to:

  1. Pour the frozen riced cauliflower into the sauce pan
  2. Turn the heat to medium high
  3. Cover the pan with the lid
  4. Stir every few minutes until all the cauliflower is no longer frozen
  5. Add the cream cheese and put the lid back on
  6. Turn the heat down to medium low
  7. Continue to stir occasionally until the cream cheese is melted and the cauliflower is hot.
  8. Remove from he stove top and using your immersion blender set to the lowest speed begin to puree the cauliflower and cream cheese together. Increase the speed and continue until you have the desired consistency.

Top with some of your favorites if you desire, like shredded cheddar, chopped bacon, and sour cream…. Loaded Mashed Cauliflower! YUM!

I love topping my mashed cauliflower with a bunless burger. Kind of like getting that old style Salisbury steak and mashed potatoes! Don’t act like you didn’t like those frozen dinners! 

Are you having trouble getting into ketosis? What if you could get there faster? Find out how fast here! 


Check out our How to Make Cauliflower Mash Video!

Keep it Keto!

Steve and Melody

Looking for a no-sugar Keto friendly wine? 

 

Cinnamon Sugar Keto Kreme Donuts 

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Are you looking for a Sunday Morning Easter Donut that’s simple and easy!

We’ve got you covered!

These donuts were taste tested by non-ketogenic teens and passed the test. If those picky eaters liked them, you’re sure to love them! 

My absolute favorite donut has always been the simple Cinnamon and Sugar Cake Donut. But let’s face it, donuts aren’t exactly a good healthy choice. Until now! I don’t have to worry about gluten or sugar issues when I make these simple and quick, healthy, fat filled,  zero sugar,  gluten free donuts!

Now I can have my favorite donuts without any of the guilt or the terrible digestive issues that always followed eating a “regular” donut!

Let’s make sure you have the right expectations when it comes to ketogenic baked goods. They will not taste like or have the same texture as their gluten filled carb-y counterparts. These have a fairly light mouth feel, with a slight cornbread/cake texture. Perfect for enjoying with a cup of coffee! Or slice these in half to make a fantastic hand held breakfast sandwich! The possibilities are endless!

This recipe makes 8-9 donuts!

Let’s start with the ingredients!

Dry Ingredients:

Wet Ingredients: 

  • 6 eggs
  • 1/2 cup whole milk (raw unpasteurized if you can or substitute canned coconut milk)
  • 2 tsp vanilla extract 
  • 4 tbsp melted butter (I used Kerrygold salted) 

*if you do not have KETO KREME when you decide to make these try increasing the coconut flour by 1 tablespoon and add 1 tbsp of granulate erythritol to batter*

Cinnamon Sugar Coating:

  • 1/4 cup granulated erythritol (I use Swerve)
  • 1 tsp ground cinnamon

Mix together in a bowl and set aside. 

All the ingredients are ready to go!

The dry ingredients mixed together and the wet ingredients mixed together!
What to do next..

  1. Mix the dry ingredients in a bowl 
  2. In a separate bowl crack in the eggs, whisk. Add the 1/2 cup of milk and 2 tsp of vanilla. 
  3. Melt the 4 tablespoons of butter. 
  4. Pour the wet ingredients into the dry ingredients and mix until combined. 
  5. Pour in the melted butter and mix until butter is incorporated. 
  6. Pour the batter into a donut pan. 
  7. Bake for 18-20 minutes at 350 degrees. Let cool for a few minutes then remove and roll in the cinnamon sugar coating. 

If you’re worried about them sticking in your pan, just rub a small amount of coconut oil in the pan. I didn’t have any trouble with mine. They popped right out!


Mix the wet ingredients into the dry.


Add the melted butter.


Pan up those donuts. (About 1 1/2 ounces of batter per donut)

Bake for 18-20 minutes at 350 degrees.


Roll the warm donuts in the cinnamon and sugar coating.


Plate them up.


Then enjoy!


Save any leftover cinnamon sugar mixture for the next time!

Nutrition Information per Donut:

  • Calories 191
  • Fat 14g
  • Total Carbs 8g
  • Fiber 3g
  • Protein 7g

To get a Sample Experience Pack of KETO//OS just click here! 

Try this donut recipe with a cup of Tactically FAT Coffee to get your day started with all the Healthy FATS!
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Eating fat is my favorite,

Steve and Melody