Keto Cheesecake Nanaimo Bars

I’m so happy to share these with you guys! They turned out so much better than I expected! I always had the idea in the back of my mind to create a cheesecake of some sort with the crust and topping of a Nanaimo bar but never got around to it…that is, until I realized I had a bar of cream cheese I really needed to use up! I am SO GLAD I decided to finally go for it. These are delicious and look awesome when cut into small squares. The filling is slightly different than a standard cheesecake because I used a bit of heavy cream and xanthan gum to give it a Nanaimo bar custard-like texture. But these are honestly so tasty, I brought them to a Christmas party and no one even knew they were keto..the whole plate was cleaned!

Serves: 28

Ingredients:

Crust:

-1 cup + 2 tbsp (130g) almond flour

-3 tbsp (15g) cocoa powder

-1/4 cup (60g) melted butter

-2 tbsp(10g) finely chopped pecans

-2 tbsp(10g) flaked or finely chopped shredded coconut

-1 1/2 tbsp truvia

-1 tbsp splenda

-1/4 tsp vanilla extract

Filling:

-1 pkg (8oz) cream cheese, room temperature

-1/4 cup splenda (OR another sweetener that measures like sugar)

-2 tbsp truvia (OR 5 tbsp of another sweetener that measures like sugar)

-1/4 tsp xanthan gum

-2 tbsp(30g) heavy whipping cream

-2 eggs

-1/4 tsp vanilla extract

Topping:

-1/4 cup(60g) stevia sweetened chocolate-chips (I use these or these-see original post for links)

-2 tbsp(30g) heavy cream

Directions:

  1. Pre-heat oven to 300*F.

  2. In a medium bowl, combine all of your crust ingredients and stir until a dry, dough-like mixture forms.

  3. Press the dough into the bottom of an 8×8 inch pan lined with parchment paper. Place in the fridge.

  4. Meanwhile, in another bowl, beat together your cream cheese, xanthan gum and sweeteners.

  5. Next add your heavy cream and vanilla extract and beat until fluffy.

  6. Finally, add your eggs and beat until combined.

  7. Remove your crust from the fridge and pour the filling on top, smoothing the surface evenly with a spatula and tapping lightly on the counter to make sure everything is level.

  8. Bake for 30min at 300*F and then turn the oven off and leave in for an additional 10min.

  9. Cool for 10min on the counter and then refrigerate for at LEAST 2 hours before topping.

  10. For the topping, microwave the chocolate-chips and cream in 30s intervals until melted, stir to combine.

  11. Gently pour this mixture over the top of the cheese cake and spread evenly.

  12. Refrigerate again for 30min to an hour before slicing into squares. Enjoy!

Nutrition per square (based on 28 servings): 9g of fat | 1.2g of NET carbs | 2.6g of protein | 1.5g of fibre

*Note: You can add an additional tablespoon or so of sweetener if you prefer a sweeter bar more like traditional nanimo!




Keto Approved At Ruby Tuesday

Let’s be real for a sec: Ruby Tuesday probably isn’t the first restaurant you’d think of as being keto-friendly. But maybe it should be.

No, wait—it definitely should be.

Ruby Tuesday is basically one-size-fits-all in restaurant form. It’s not limited to the constraints other restaurants have—like sticking to an Italian menu or offering mostly burger options. What’s more, you can go all-in on the keto diet (by getting something super-creamy and cheesy), or you can keep it lighter, but still keto-friendly, and go the fish-and-veggies route.

All of these keto-friendly options at Ruby Tuesday are just 11 grams of carbs or fewer—seriously.

1. Bacon Deviled Eggs

Um, these bacon deviled eggs are a keto appetizer from heaven, tbh. Definitely don’t feel guilty about ordering these—and maybe eating all of them.

Per serving: 406 calories, 30 g fat (8 g sat fat), 971 mg sodium, 2 g carbohydrates, 2 g sugar, 0 g fiber, 25 g protein.

2. Hot Buffalo Crispy Chicken Wings

Chicken wings are typically keto-friendly (as long as they’re not slathered in a super-sweet barbecue sauce or breaded). PSA: You can get the mild version of these wings for about the same amount of carbs.

Per serving: 559 calories, 38 g fat (8 g sat fat), 2442 mg sodium, 5 g carbohydrates, 4 g sugar, 1 g fiber, 46 g protein.

3. Spicy Pork Rinds

Here’s the thing about these spicy pork rinds—they’re totally keto-friendly…as long as you nix the Carolina Gold BBQ sauce on the side (don’t worry, you still get ranch dressing to dip ’em in).

Per serving (without Carolina Gold BBQ): 238 calories, 12 g fat (2 g sat fat), 1309 mg sodium, 4 g carbohydrates, 0 g sugar, 0 g fiber, 30 g protein.

4. Chicken Bella

Creamy sauce wins again—this time with Parmesan cheese melted in it. The keto-friendly sauce is poured over mushrooms, artichokes, and two chicken breasts for a decadent (fat-friendly) meal.

Per serving: 288 calories, 10 g fat (2 g sat fat), 1271 mg sodium, 4 g carbohydrates, 0 g sugar, 1 g fiber, 34 g protein.

5. Asiago Bacon Chicken

Consider this dish an upgraded Chicken Bella—the Parmesan cream sauce also has some Asiago cheese in it, plus, bacon makes an appearance. Pro tip: You can also get it double-decker style (a.k.a. double the chicken).

Per serving: 479 calories, 27 g fat (7 g sat fat), 2387 mg sodium, 9 g carbohydrates, 2 g sugar, 4 g fiber, 42 g protein.

6. Asiago Peppercorn Sirloin

Are you noticing a cheesy theme here? Steak topped with a creamy, cheesy sauce is definitely the way to go on the keto diet.

Per serving: 255 calories, 12 g fat (5 g sat fat), 922 mg sodium, 5 g carbohydrates, 0 g sugar, 0 g fiber, 26 g protein.

7. Nashville Hot Half-Rack Baby-Back Ribs

Again, ribs typically come smothered in a sweet (and carb-heavy) barbecue sauce–but not these ribs. Go ahead and indulge in your finger-licking habit.

Per serving: 585 calories, 40 g fat (15 g sat fat), 582 mg sodium, 8 g carbohydrates, 1 g sugar, 0 g fiber, 43 g protein.

8. Hickory Bourbon Bacon Sirloin

Typically, when you see something like “bourbon bacon” on a menu, you can assume it’s a type of barbecue sauce (a.k.a., not always keto-friendly). But this one definitely fits in your macros. Also: bacon.

Per serving: 287 calories, 8 g fat (2 g sat fat), 1070 mg sodium, 11 g carbohydrates, 8 g sugar, 0 g fiber, 35 g protein.

9. New Orleans Seafood

If this meal doesn’t scream “keto diet,” I don’t know what does. It’s got everything: fish, shrimp, and your (should-be) go-to: Parmesan cream sauce.

Per serving: 347 calories, 14 g fat (5 g sat fat), 1760 mg sodium, 4 g carbohydrates, 0 g sugar, 0 g fiber, 44 g protein.




Keto Almond Pecan Shortbread Cookies

Shortbread, the Scottish cookies par excellence, are nothing more than one parts sugar, two parts butter and three parts flour. To make these guys gluten free and keto we tried a few different routes, but tbh each one made us miss the original even more. Or at least what I remember them to taste like during my university years in Scotland itself! (Paola here 🙋🏿).

And given that we’ve vowed to never give you a version that will actively make you miss the original even more (because that’s just horribly depressing!), we were about to give up on a keto shortbread.

That is until we thought about toasting the almond flour (Mexican wedding cookie-style!). Which simply makes these keto shortbread some of the most complex, yet ridiculously simple, cookies you’ll ever make.

Ingredients:

1 cup almond flour

1/4 cup crushed pecans

1/4 cup confectioners Swerve

pinch salt

1/4 cup butter, softened

1/4 tsp butter extract (optional)

1/4 – 1/3 cup dark chocolate (optional) I used

Instructions:

1. Mix almond flour, pecans, Swerve and salt until mixture is uniform.

2. Cut butter into cubes and add in to flour mix with butter extract.

3. Cream in butter with a spatula ie. mush and smear butter bits into the flour. Continue until no chunks of butter remain. It should form into a ball easily.

4. On a piece of plastic wrap or wax paper, form dough into a uniform log with about an inch diameter.

5. Wrap up and refrigerate dough for about 30 minutes.

6. Preheat oven to 350F.

7. Remove dough from fridge and unwrap.

8. With dental floss (NOT mint flavoured 😅), slice log into 1/4′ thick rounds and place rounds on a parchment lined cookie sheet.

9. Bake for about 12 minutes, until just set and edges are just starting to brown. If you like it a little darker, a couple more minutes should do it!

10. CAREFULLY transfer to a cooling rack. If you can masterly slide the whole parchment onto the rack without bending the cookies, that works too.

Let cookies cool completely before doing the next step.

12. In a small microwave-safe bowl, melt chocolate.

13. Dip cookies in chocolate or drizzle over top.

14. Place cookies on cooling rack or parchment to let chocolate set.

Note: I was a little conservative with the chocolate, plus I didn’t warm it fully so it was a little thick when I was eager to dip them. 😄




Keto Cheesecake

Crust

1 cup almond flour
1/3 c butter
3 tbsp erythritol
1 tsp vanilla

  1. Pre heat oven to 325

  2. Combine melted butter with almond flour, erythritol and vanilla and press into bottom of storing form pan.

  3. Bake about 10 minutes a until lightly brown.


Cheesecake

4 8oz cream cheese
4 eggs
1 cup erythritol
1 tsp vanilla

  1. Cream creamcheese, vanilla and erythritol till smooth then add eggs one at a time blending throughly before adding next.

  2. Pour over crust.

  3. Bake 55 mins, turn oven off and crack the oven door open don’t touch cheese cake for 30 mins.

  4. Remove from oven and chill In fridge for 30-1 hour before serving.


I melted dark chocolate and coconut oil and drizzled it on top. Then I melted peanut butter and coconut oil and drizzled it also.

*This is my normal cheesecake batter recipe but without sugar. The crust recipe is one I found and i have tweaked it. The original recipe called for 2 cups almond flour, that is what I did for the one I made last night. But the crust is way to thick so i adjusted the amounts. Hope yall enjoy!!




Low Carb SUBWAY Guide for Beginners

Subway was the first stop on my low carb fast food challenge because it’s less than a 1/2 mile from my house and has the most locations of any fast food chain in America — 44,000+.

They’re known for sandwiches, but thanks to their “choose-all-your-ingredients” layout, you can create your own low carb chopped salads pretty easily.

What to order

1. Cold Cut Combo Salad

My favorite is the Cold Cut Combo Salad. It comes with the Subway cold cut trio of meats (turkey, salami, bologna), sliced american cheese, and shredded lettuce.  For additional flavor, I added spinach, olives, and banana peppers.

  • Macros: 615 calories, 5g net carbs, and 20g protein

My sandwich artist smartly offered me the “deluxe” upgrade which meant she would add fifty percent more meat to my salad for $0.75. Gladly accepted.

The salad tasted great and felt more premium than I expected. It was good enough to lure me in a second time for another salad.

2. Chopped Tuna Salad with Extra Bacon

Another great option is the Chopped Tuna Salad with extra bacon, oil, and vinaigrette.

  • Macros: 936 calories, 2g net carbs, and 32g protein.

I added some chopped spinach to my salad for free because it’s rich in magnesium which is helpful for preventing cramps and insomnia when on a low carb or keto diet.

I also added some banana peppers, olives, and mayo for flavor. This salad was really good. If I were trying to get full off this salad alone, I would have requested more oil & double tuna for an additional $1.50. Instead, I had to fill up by eating some sliced pepperonis and hot dogs back at the house.

My third ordering experience was the worst. The sandwich artist tried to make my order while listening to ear buds and greeted me with a stern look rather than a friendly smile. It didn’t feel welcoming.

3. Spicy Italian Chopped Salad

My third salad was visually unappealing. I got the Spicy Italian Chopped Salad which comes with spicy pepperoni and salami for the meats, along with my usual adds of onions, olives, lettuce, spinach and mayo on top.

  • Macros: 712 calories, 5g net carbs, and 24g protein.

Notice how the meats are buried underneath the greens and the salad doesn’t look all that tempting. Ultimately, it tasted good but the experience was ruined by the unwelcoming Subway employee and the lackluster presentation of the salad.

My fourth time into Subway, I got 3 different salads to try. It was awkward because there was only one employee and he didn’t have much experience making salads so the process was terribly slow and created a long line. I could sense some frustration coming from the sandwich artist so I tipped him some money in his jar and apologized for holding up his line to try and smooth things over and brighten his day.

Here are the three salads I tried.

4. Subway Club Salad (Double Meat)

I requested a double serving of the Subway club meats (turkey, roast beef, and ham) on top of lettuce, one slice of American cheese, banana peppers, and olives mixed with olive oil & vinegar dressing. Once the salad is made, I ask the Subway sandwich artist to add some mayo.

  • Macros: 532 calories, 5g net carbs, and 32g protein.

5. Roasted Chicken Patty Salad

Comes with a roasted chicken patty that the sandwich artist chops for you. I like it served on top of lettuce, with American cheese, olives, banana peppers, pickles, and with olive oil & vinegar dressing.

  • Macros: 336 calories, 3g net carbs, and 17g protein.

6. Italian BMT Salad (Double Meat)

I requested a double serving of the BMT meats (salami, pepperoni, and ham) on top of lettuce, one slice of American cheese, banana peppers, and olives mixed with olive oil & vinegar dressing. Once the salad is made, I ask the Subway sandwich artist to add some mayo. Notice how the sandwich artist did a sloppy job with the mayo because he was getting frustrated by this point.

  • Macros: 712 calories, 5g net carbs, and 24g protein.

What to avoid

In case you’re new to low carb eating, I’ll start by saying that all Subway breads are off limits. Here I’ve compiled the Subway bread carb count for each of their breads. The 6-inch subs all have 30 to 43 net carbs and the so-called Subway low carb flatbreads each have 30+ net carbs and therefore aren’t low carb at all.

Even the Subway gluten-free roll has 49 net carbs.

Likewise, all their chips, soups, sides, flatbreads, rolls, wraps, pizzas, bagels, and desserts have too many carbs.

While most of the vegetables and meats behind the glass are low carb, I did find some things you should avoid after reviewing online nutrition stats.

Salads to avoid:

  • Sweet Onion Teriyaki Chicken Salad – 30 net carbs (due to sweet onion sauce)
  • Meatball Marinara Salad – 21 net carbs (due to high carb meatballs and marinara sauce)

Meats / proteins to avoid:

  • Falafel – 20 net carbs
  • BBQ Pulled Pork – 18 net carbs
  • Meatballs – 13 net carbs
  • Orchard Chicken Salad – 9 net carbs
  • Veggie Patty – 9 net carbs

Sauces / dressings to avoid:

  • Sweet Onion Sauce – 18 net carbs
  • Barbecue Sauce – 9 net carbs
  • Sweet Chili Sauce – 9 net carbs
  • Hickory Sauce – 7 net carbs
  • Honey Mustard Sauce – 7 net carbs

Every other meat, vegetable, and sauce should be sufficiently for carb counter Subway goers.