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Beware Cheap Keto Sweeteners

On the Ketogenic diet most of us obsessively check the labels on all sorts of food Hidden sugars are everywhere  Sometimes it is nice to have a sweet treat and so understanding keto approved sweeteners is important to stay in ketosis. (although there is a growing school of thought that it is really best to try and stay away from sweet tasting things but thats a debate for another day) and being able to bake your own sweet treats or sweeten up a hot drink without spiking blood sugar or having nasty aftertastes from horrible chemical sweeteners is a dream. Stevia seems to check so many boxes. its GI score is 0 which means zero impact on the blood sugar and its natural So doing some baking over Christmas as well as using the xylotol (GI of 12) in the Lizza starter kit (see the last blog post for some of the treats we made out of that) I thought mixing in some of this Stevia from Morrisons would be a great idea - it would even lower the overall impact on blood sugar of
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Keto Cupcakes. Blueberry and Raspberry Lizza Muffins

 Again from Lizza we tried their Low Carb Baking mix  to make some little Keto cupcakes / Muffins One batch from their cupcake recipe uses 1/2 the baking mix and makes 12 cupcakes  So following the recipe that comes with the book I got with their Starter Package   which is fairly easy to follow, a little more involved than the bread mix needing almond flour, butter, eggs and sweetener but still not too difficult to follow And then once the batter was added to the cupcake liners some fruit was added, in this case raspberries and blueberries And they baked perfectly They dont raise very much but still taste lovely and light and cakey - not too eggy at all. A very neutral not too sweet taste that makes the taste of the berries just POP and they go very well with a little cream poured ontop to make them an even more indulgent treat

Keto Christmas Dinner - Treat meals not Cheat Meals

One problem so many 'diets' have is you have to cheat on special days, or really deprive yourself. So it was a fun challenge to see if it was possible to have a traditional Christmas 3 course dinner and keep it Keto (although we didnt count macros on the day so we were likely a little high this was still a low carb Keto Christmas dinner) Traditionally we used to have for Christmas dinner something yummy as a starter, it used to be a prawn cocktail (which is easy to make Keto, you can do a fantastic Mary Rose sauce with mayonnaise, tomato puree and some spices) but in recent years we have move more to something like pate. Then the main course would be turkey and all the trimmings, which with us was homemade stuffing, sprouts (I love sprouts) mashed turnips and gravy, and then pudding was some yummy handmade treat, usually many hours after the meal. But the last couple of years we have Ketoed this dinner Pate is really easy to make and keto on its own. A little onion and

Keto Bone Broth. Chicken and Mushroom Soup

It is the time of the year where soups are very welcome and there is something comforting and cozy to having a fresh pot bubbling on the stove. In the Keto community 'Bone Broth' is all the rage. My Gran would be laughing so hard at this idea, in her day this was nothing special this was just how everyone made stock.  Using up leftover bones and veg to boil down and make a nutritious stock base for any number of soups and stews was a normal way of life.  But we have heard there are so many health benefits now so it is very worth doing.   Usually I would recommend using leftovers from something you have already cooked but always with an eye for a bargain I found a ready cooked chicken portion in my supermarket for a reduced price. This means I miss out on all the yummy juices from roasting but who am I to walk away from a bargain.  I ate the legs for my dinner one night and then popped the breast and all the leftover bones into a pot of water to boil   You ca