Keto Berry Muffin

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Keto Mixed Berry Muffin

A few years ago I tried out the Keto lifestyle with delicious results. The problem is that’s all I had delicious results no seriously I didn’t lose a pound. As a matter of fact, I gained weight and couldn’t figure it out. See, Keto is not just about no carbs there is a thing called personal macro calculator which I completely overlooked. You’re probably wondering how such a smart woman didn’t know about Macros. If you are wondering such, that’s like expecting that people with degrees have the answer to everything in life and I am here to politely educate you that we do not. Now, back to my story. I was so excited about the results that I did not pay attention to the details of the journey. Got it? So, I ended up overdoing it on soft cheeses, not counting macros and calories. I had purchased a keto recipe book and went wild on the recipes with the high cheese and cream content. It was delicious though. Some Keto recipes will have you going over your personal macros in one meal. This is not beneficial to you.  The cheese is very high in fat and contributes to high cholesterol challenges. So, let’s break down some aspects of this recipe that makes it Keto and why. 

A word to the wise, you should always consult with your physician and/or a Nutritionist prior to starting any health loss regimen.

Almond flour

It is crushed almonds with the skin removed through a process known as blanching. For example, A serving (1/4 cup or 28 grams) of almond flour has around 160 calories, 6 grams of carbs and 3 grams of fiber. Making this (measurement) only 6 total carbs or 3 net carbs per serving.

Stevia

When you’re on Keto sweeteners with a low glycemic index is important to keep your blood sugar down. Stevia has a glycemic index of zero and will not interrupt ketosis.

Heavy Cream

Regular whole milk has 12 grams of carbs per cup whereas heavy cream has 4 grams of carbs per cup. 

Eggs

6 grams of protein and less than 1 gram of carbs

Finally, here it is the delicious Keto Berry Muffin recipe. 

Keto Berry Muffins

Ingredients:

  • 1 cup almond flour 
  • ¼ cup erythritol or stevia
  • ¼ cup heavy cream
  • 1 egg
  • 1 teaspoon Beyond Good vanilla extract
  • ½ teaspoon baking powder
  • pinch of salt
  • 1 teaspoon instant coffee powder
  • ¼ warm/hot water
  • ¼ cup blueberries
  • ¼ cup chopped strawberries (optional)

Materials

  • 6 count muffin pan
  • Mixing bowls
  • Ice cream scoop (optional) or ¼ measuring cup
  • Hand-held or tabletop mixer 

Instructions:

1.       In a large mixing bowl combine heavy cream, egg and vanilla extract and whip on high. I used my handheld mixer to keep it simple. 

2.       Mix and stir in the almond flour, erythritol or stevia and baking powder with salt and instant coffee powder. I added ¼ cup of warm or hot water to activate the instant coffee versus biting into coffee minerals. 

3.       With the help of an ice cream scoop, scoop out from the batter and bake the muffins in a preheated oven at 350 F or 180 C degrees for about 15-20 minutes.

4.       Serve and enjoy. I like my muffins hot out of the oven!