Keto Desserts

Hi, I'm Mark Sumner and i'm Keto food lover! Follow me on my Instagram link for daily  updates, hints and tips.
Hi, I'm Mark Sumner and i'm Keto food lover! Follow me on my Instagram link for daily updates, hints and tips.

Keto Chocolate dessert with Pomegranate seeds and mint

keto choc min dessert

Pomegranate chocolate Keto dessert is my new guilty pleasure giving you a real zing to the taste buds when craving something sweet. Normally best do once fat adapted not in the initial phase of adapting to the Ketogenic way of eating.

Only a sprinkle of pomegranate seeds as they are quite high in sugar, you can use raspberries or blackberries which are more Keto approved

 

 

Macronutrients for one serving :

Calories: Kcal 272

Fat: 59.7g

Total Carbs: 9.1g

Fibre:1.1g

Net Carbs: 6.3g

Protein:4.8g

 

Ingredients 4 servings

 

  • Raw Cacao Butter organic 95g (1/2 cup)
  • 85% Cocoa dark chocolate 10 squares
  • Erythritol 7 grams.
  • Cream cheese 250g
  • Vanilla extract ¼ teaspoon (1g)
  • Pomegranate seeds 15g
  • Fresh Mint

 

Preparation

 

  1. Gently melt the cacao butter and chocolate in a saucepan then leave aside to cool down stirring occasionally
  2. Whilst cacao butter and chocolate is cooling down mix the cream cheese vanilla extract and Erythritol together in a food processor until combined well
  3. Slowly pour in the mixture stirring frequently and mix until you have a smooth consistency
  4. Use small mason jars to store the dessert in the fridge. Leave to set for 1.5 hours. Remove once chilled and dress with seeds and mint.

 

Storage: The dessert can be stored in a fridge for 5 days

 

Keto Berry vanilla Panna cotta with mint

pann2

This Keto panna cotta takes only 5 minutes to make but takes quite some time to set. Its ultra-creamy texture and burst of berry fruits is to me the best dessert out there. Pure indulgence. It can take some mastering getting the texture right but all I can say it its absolutely worth the wait

 

 

Macronutrients per serving

Calories: 149Kcal

Fat: 10.6g

Total Carbs: 7.2g

Fibre: 2.4g

Net Carbs: 4.7g

Protein: 6.5g

 

Ingredients for two servings

 

Almond or hemp milk 240ml (1Cup)

Xylitol sweetener 2.5 tablespoons

Gelatin powder 1 ½ teaspoons

Vanilla Extract 1 tsp

Lemon juice 1 tablespoon

Single cream 120ml (0.5cup)

Blackberries 72g (0.5cup)

Mint for dressing

 

 

Preparation

 

  • Add the almond milk to a saucepan over a low hear, sprinkle in the gelatin powder
  • Add the cream, vanilla and Xylitol sweetener to the pan, whisk the mixture keeping the heat low for around 5 minutes
  • Divide the mixture into two separate bowls and allow to cool, set for 5 to 6 hours
  • About an hour before serving add the lemon juice and some sweetener to the blackberries. Place back in the fridge for the remaining hour. Once fully set turn panna cottas out on to a plate and top with the blackberries and mint

Keto quick chocolate sponge pudding

Choc sponge pudding

Fancy a quick sponge pudding with some dark chocolate to curb those sweet cravings. Look no further this pudding is delicious and Keto approved. I add some fruit some berries or a few pomegranate seeds, dress with some mint. Chocolate and fruit not included in the macros they are optional

 

Macronutrients for pudding without the chocolate chips and fruit

Calories: 216 Kcal

Fat: 18g

Total Carbs: 7.5g

Fibre: 4.5g

Net Carbs: 3g

Protein: 8.5g

 

 

Ingredients for 1 serving

 

1 tablespoon butter

1 tablespoon Coconut flour

2 Tablespoons Erythritol

1 Tablespoons Cocoa powder

½ teaspoon baking powder

1 egg, beaten

Splash of vanilla essence

1 tablespoon sugar free chocolate chips (optional)

 

Preparation

  • In a coffee mug. melt the butter in the microwave for 10 seconds
  • Add coconut flour, Erythritol, cocoa powder, baking powered and beaten egg
  • Mix well, microwave on high for 60 seconds, ensure you don’t overcook it
  • Top with chocolate chips and fruit of desired

 

Coconut fat bombs

coconut fat bomb 2

Super quick coconut fat bombs to top up your fat intake or when your feeling like somethings sweet. Loaded with fibre and coconut oil. Perfect with have with bulletproof coffee for breakfast or a guilt free snack in the evening. Fruit and Cacao on pictures not included in the macros

 

Macronutrients per serving

Calories: 97 Kcal

Fat: 9.3g

Total Carbs: 5g

Fibre: 3.9g

Net Carbs:1.1g

Protein: 0.9g

 

Ingredients makes 10 fat bombs

 

Unsweetened coconut flakes 107g 1 ½ cups

Coconut oil 105g ½ cup

Liquid stevia 25 drops

Cacao powder or fruit to dress(optional)

 

Preparation

 

  • Line a pan with parchment paper or use a silicone mould if freezing the disks
  • In a food processor add your shredded unsweetened coconut
  • Add your melted coconut and stevia and mix well.
  • Pour the coconut mixture into the moulds or lined pan
  • Press firmly into place and refrigerate until firm or freeze in silicone mould
  • Store in freezer for up to 3 months or in the fridge for 1 week