Author: Mike Cammareri

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Yeah, keto is boring and lacks variety… Pork skins double as chip-dippers for guac, queso, or spinach artichoke; that’s if the bag isn’t EMPTY! 😂

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I need something yummy to bring to a work potluck next Wednesday, and I want to bring a dessert that I will eat… These sound like they’ll fit the bill perfectly. They have 3g net carbs and are only 107 calories each!

Prep Time:15 mins

Chilling time:30 mins

Equipment

  • silicone mini cupcake tray or mini cupcake wrappers
  • mixing bowl
  • wooden spoon
  • measuring cups/ spoons

Ingredients

Topping

  • 12oz Cream cheese
  • 1/3 cup pumpkin puree
  • 1 tsp pumpkin spice
  • 1/4 cup stevia
  • 2 tbsp flax meal
  • 1/4 tsp salt

Crust

  • 1/2 cup almond flour/meal
  • 1/4 cup stevia
  • 3/4 cup flax meal
  • 1 tsp ginger ground 
  • 1/4 cup butter melted
  • 1/4 tsp salt

Instructions

  • Mix topping ingredients together until well combined and there are no lumps. Set aside in the fridge to allow to thicken for at least 30 minutes
  • Mix dry ingredients together for crust
  • Add butter
  • Mix together well
  • Spoon a tablespoonful into mini cupcake cases or a silicone mini cupcake tray
  • Press down firmly
  • Freeze for at least 30 minutes
  • Take topping and crust out of the fridge and freezer. 
  • Either pipe or spoon topping onto crust. 
  • Serve immediately, or refrigerate until ready to serve.

Published from: https://www.gallaxygastronomy.com/pumpkin-spice-cheesecake-bites/#wprm-recipe-container-380

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Yet another delicious use of the famous chaffle!

Tangy homemade mayonnaise, creamy avocado, sharp white cheddar cheese, and eight ounces of grade A grass fed and finished ground beef seasoned with salt, pepper, and just a whisper of garlic! I beefed up the chaffle a bit by adding in a tablespoon of almond flour and of Parmesan. Man was it good!!!

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Yield: ~6 SERVINGS

prep time: ~15 MINUTES

cook time: ~20MINUTES

Just say NO (yup, I’m appropriating that phrase) to carby egg rolls, try this deconstructed egg roll instead. You won’t be sorry.

INGREDIENTS

  • 1 pound ground sausage (you could also sub with ground turkey, ground beef, ground chicken, or plain ground sausage). I use spicy ground sausage.
  • 1/2 white onion, sliced
  • 4 cloves garlic, minced
  • 2 tablespoons ginger, minced
  • 2 tablespoon coconut aminos
  • 2 (1.5 cup) bags of shredded cabbage, or a head of cabbage, shredded.
  • 16 oz. mushrooms, sliced
  • 2 beaten eggs (optional)
  • 1 tablespoon sesame oil
  • A few pinch’s of sea salt.
  • Chopped green onion, for garnish.

DIRECTIONS:

1

Cook ground meat of your choice in a wok (or large skillet) over medium heat, adding the white onions, mushrooms, and salt about half way through. Cover for 5 minutes, stir, and cover for 5 more minutes, this will allow the onions and mushrooms to sweat. Before moving onto step 2, make sure meat is crumbled and cooked through. Do not drain.

2

Stir in garlic, ginger, and coconut aminos. Stir fry for a few minutes until well combined.

3 (optimal step, disregard if not using eggs)

Push mixture up the sides of wok, making a well in the middle, pour in eggs and scramble, combining with the meat/onion/mushroom mixture.

4

Add cabbage and stir for a few minutes until softened.

5

Remove from heat, drizzle on sesame oil, plate it up, and top with green onions.

NUTRITIONAL INFORMATION:

I always hesitate to add this information because it will vary depending on chosen ingredients. I suppose a rough idea is better than none.

Yield: 6, Serving Size: 1
Amount Per Serving: Calories: 264, Total Carbohydrates: 10.1g, Fiber: 3.2g, Net Carbohydrates: 6.9g, Total Fat: 12g, Protein: 28.3g

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Chaffle= Cheese Waffle. Heads-up: You’ll need a waffle iron. It only takes a few minutes to mix up a chaffle recipe with just two ingredients for the basic recipe: eggs and cheese. This can be customized with a variety of options: I add parmesan and use them in place of bread for Pork Belly Sandwiches and hamburgers. I also make rueben sandwiches using swiss and ground caraway for the chaffle. They also make a very nice sandwich, hamburger bun, and pizza chaffle (adding 1/2 teaspoon Italian seasoning to the batter). 

Chaffles are really becoming a thing with keto lifestylers. They’re way easier to make than most keto bread recipes and they’re very easy to customize. You can turn a basic recipe into your own delicious creation; savory to sweet and all between. You can also change the kind of cheese you use, changing the flavor and texture greatly. Cheddar cheese and mozzarella cheese are the two most common choices, but you can also add in parmesan, cream cheese, or any other cheese that melts well. 

The cook time is about four minutes, and if you cook it properly, you end up with a crispy, cheesy, delicious waffle that can be used in a wide variety of applications.

Ingredients:

  • 4 large eggs
  • 8oz mozzarella
  • 1/4 c parmesan
  • 1/2 C super fine almond flour

Instructions:

  • The above recipe makes 8 chaffles.
  • Heat the mini waffle iron.
  • While the waffle iron is heating, mix the ingredients in a bowl until combined.
  • Spoon out 1/4 C mix into the waffle maker and cook for about 4 minutes, or until waffles are desired crispness.
  • Carefully remove from waffle maker.

There are a couple things you’ll want to know to make your chaffles crispy. 

  • First , don’t eat your chaffles right out of the waffle iron. They’ll be soggy at first, but if you let them sit for 3-4 minutes, they’ll crisp up. 
  • If you plan on making chaffles ahead of time and reheating them, you may want to employ an air fryer. It can be difficult to get chaffles crispy again once they’ve been in a fridge or freezer. An air fryer will dehydrate them and crisp them back up in just a few minutes. 
  • You can reheat chaffles by heating them in a dry pan for 1-2 minutes a side, or you can put them in a 300-degree Fahrenheit oven for 3-4 minutes, or until heated. 

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I stopped using regular store bought mayonnaise years ago because of the bad industrial oils that are used to make it. Even the ones that have olive oil on the front label are only partially so; the back label tells a different story. Next time you’re in the condiment aisle, check out the labels, soybean oil is listed before olive oil. Every last jar of mayonnaise on store shelves, save for Primal Kitchen and Chosen Foods, is made of soybean oil. For awhile I opted for the Primal Kitchen mayo, but I never got used to the taste of the rosemary extract that it utilized as a preservative, so I started making my own.

The size of the container does matter, it needs to be wide enough for the immersion blender to fit all the way to the bottom, but not much more; there needs to be just enough room for the ingredients to move around and emulsify. I have tried using olive oil, but didn’t like strong flavor. Avocado oil is neutral in flavor, and I buy in bulk at Costco, so it doesn’t break the bank.

Ingredients:

  • 1 cup avocado oil
  • 1 large egg
  • 1 1/2 teaspoons lemon juice
  • 1/2 teaspoon dijon mustard
  • 1/4 teaspoon salt(I usually add two more pinches)

Instructions:

In a wide mouth pint mason jar, or similar vessel, add all the ingredients.

Insert the immersion blender all the way to the bottom, trapping the egg yolk within the blade. Blend on high. Leave the immersion blender on the bottom for about 20-30 seconds, until the whole bottom is white. Then slowly lift it up. Continue blending until the mixture has thickened to your desired amount. The whole blending process should take about 1-1.5 minutes.

Taste for flavor, Add more salt or lemon juice if preferred. I like a thick mayonnaise, but if you prefer it thinner use 1/4 cup more avocado oil. I would say start with the 1 cup and see what you think, you can always add the 1/4 cup after and blend it in using the immersion blender.

Will keep refrigerated for about 2 weeks.

Serving size - 1 tablespoon, makes 24 
Calories per serving: 84 
Total fat 9.3g, Total Carb 0.2g, Protein 0.3g
Nutritional information is an estimate.

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Coleslaw is all about the right proportions; too little dressing and it’s just cabbage, too much and it’s soupy. The swerve adds just a little sweet, which pairs well with the salt of pork belly, but is completely optional; we have had it both ways, both are delicious.

Ingredients:

  • 2 (10 ounce) bags coleslaw mix
  • 1/2 cup mayonnaise
  • 1 1/2 tablespoons lemon juice
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1 tablespoon granulated swerve (If you like a sweet slaw, totally optional)

Using a large enough bowl to accommodate the coleslaw mix of your choice, allowing for room to toss whisk the mayonnaise, lemon juice, vinegar, salt, pepper, and swerve if using; mix thoroughly. Add coleslaw mix and toss to coat completely. Cover and chill for two hours to overnight. Serves 6.

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Crisp Pork Belly with Creamy Coleslaw on a Parmesan Chaffle

This isn’t so much a recipe, as it is a combination of three (four, if you count making of the mayo that goes into the slaw) other recipes. It’s not lo-cal, but who is counting, right. It is, heaven on a plate! The only gripe I have with this dish is the word “chaffle”, it’s dumb, but many word mashups like that. I get it though, cheese+waffle= chaffle. Anyway, I dislike when food bloggers go on-and-on-and-on, so here it is:

This recipe is all about pre-prep. The first step, of course, is roasting the star of the show, the pork belly. We L-O-V-E pork belly, so I purchase a ten to twelve pound slab at Costco, roast it, cut it into roughly 1 1/2″ x 3″ serving size pieces and freeze it.

Making the creamy slaw a day ahead not only shortens the dinner-time workload, but it also allows the slaw to marinate. The chaffles can also be made in advance, so all that’s left is to crisp the pork belly. It is important to “crisp up” the pork belly before assembling the sandwich, which is basically frying up really thick bacon, but crunchy is not the goal, just golden brown. It’s already cooked, so it only takes about 10-12 minutes on a medium heat, and can be done while making the chaffles. Many people crisp it up in duck fat, but I just utilize it’s own renderings. Remember those serving size pieces, I cut those into three half inch pieces before crisping.

Click on the links below to see the recipes for the individual items.

Ingredients:

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MATERIALS AND METHODS: To evaluate the feasibility, metabolic, and performance responses of an extended duration KD, healthy adults (n = 29) from various military branches participated in a supervised 12-wk exercise training program. Fifteen participants self-selected to an ad libitum KD guided by daily measures of capillary blood ketones and 14 continued their normal mixed diet (MD). A battery of tests were performed before and after the intervention to assess changes in body mass, body composition, visceral fat, liver fat, insulin sensitivity, resting energy metabolism, and physical performance.

RESULTS: All KD subjects were in nutritional ketosis during the intervention as assessed by daily capillary beta-hydroxybutyrate (βHB) (mean βHB 1.2 mM reported 97% of all days) and showed higher rates of fat oxidation indicative of keto-adaptation. Despite no instruction regarding caloric intake, the KD group lost 7.7 kg body mass (range -3.5 to -13.6 kg), 5.1% whole-body percent fat (range -0.5 to -9.6%), 43.7% visceral fat (range 3.0 to -66.3%) (all p < 0.001), and had a 48% improvement in insulin sensitivity; there were no changes in the MD group. Adaptations in aerobic capacity, maximal strength, power, and military-specific obstacle course were similar between groups (p > 0.05).

CONCLUSIONS: US military personnel demonstrated high adherence to a KD and showed remarkable weight loss and improvements in body composition, including loss of visceral fat, without compromising physical performance adaptations to exercise training. Implementation of a KD represents a credible strategy to enhance overall health and readiness of military service members who could benefit from weight loss and improved body composition.

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