Frittata cavolo nero

 

Time & Nutritional data(per serving)

Overall40 mins Hands on15 mins

Total Carbs4.1g Fiber1g
Net Carbs3.1g of which Sugar1.1g
Protein21.7g Fat22.7g of which Saturated11.1g
Energy308kcal carbs4.1% protein28.6% fat67.4%  Sodium23.9%RDA Magnesium11.4%RDA Potassium16.9%EMR

 

 

 

 Ingredients (makes 6 servings)

12 large free-range eggs	600 g / 21.2 oz
3 cups Italian black kale or other dark-leaf kale	150 g / 5.3 oz
3 medium spring onions	45 g / 1.6 oz
2 cups ricotta cheese	240 g / 8.5 oz
1 cup grated parmesan cheese	60 g / 2.1 oz
2 tbsp ghee or butter, grass-fed, melted (garlic or plain) or coconut oil	30 g / 1.1 oz
1⁄2 tsp pink Himalayan or sea salt	3 g / 0.11 oz
freshly ground black pepper	1.8 g / 0.06 oz

 

Step 1

Preheat the oven to 350℉ / 175℃. Wash and drain the kale leaves. You can use cavolo nero (Italian black kale) or any other dark-leaf kale. Usually, the darker the leaves are, the less carbs they contain.

Note:

You can steam the kale briefly or use fresh kale for more crispiness.

Step 2

Remove the hard stems (if you haven't steamed the kale) and chop the kale into small pieces.

Step 3

Clean and chop the spring onion. Place it in a non-stick pan greased with ghee or butter and cook until slightly browned.

Step 4

Place the kale into a baking dish and add the browned spring onion. Mix to allow the oil and onion everywhere.

Step 5

Crack the eggs into a bowl and add ricotta cheese. Season with salt and freshly ground black pepper and mix well.

Step 6

Pour the egg mixture into the backing dish with the kale. Top with grated parmesan cheese and place in the oven for 25-30 minutes.

Step 7

When done, remove from the oven and set aside for 15 minutes.

Step 8

Enjoy either warm or cold!

Fluffy omelet with raspberries

 

 

Time & Nutritional data(per serving)

Overall15 mins Hands on10 mins

Total Carbs9.7g Fiber3.9g
Net Carbs5.8g of which Sugar4.2g
Protein19.6g Fat29.7g of which Saturated13.7g
Energy387kcal carbs6.3% protein21.2% fat72.5%
Sodium9.4%RDA Magnesium7.9%RDA Potassium21.2%EMR

 

 

 

 

 Ingredients (makes 1 serving)

3 large free-range eggs	150 g / 5.3 oz
1 tbsp ghee or butter, grass-fed (or coconut oil)	15 g / 0.53 oz
2 tbsp Erythritol or Swerve	20 g / 0.71 oz
1⁄2 cup raspberries	60 g / 2.1 oz
1⁄4 tsp cream of tartar	0.75 g / 0.03 oz

Optional ingredients (makes 1 serving)

1⁄4 cup heavy whipping cream (or creamed coconut milk) +1.6g of net carbs per serving

60 g / 2.1 oz

 

Step 1

Set the oven to grill at 400℉ / 200℃.

For a smooth texture of the omelet, place the Erythritol into a blender and pulse until powdered.

Step 2

Separate the egg whites from the egg yolks. Place the egg yolks into a separate bowl and save for later. Using an electric mixer or a hand whisk, start beating the egg whites and add the cream of tartar.

Step 3

Add of the Erythritol and beat until the egg whites create soft peaks.

Step 4

In another bowl, mix the egg yolks and gently fold in the egg whites.

Note:

Mix gently, be careful not to deflate the egg mixture.

Step 5

Meanwhile, wash and pat dry the raspberries.

Step 6

Fold the omelet mixture into a hot ovenproof pan greased with ghee (or butter) and sprinkle with the raspberries. Cook on low heat for about 5 minutes until the bottom starts to brown..Finally, place in the oven under a grill for about 5 minutes.

Step 7

When done, the top should be slightly browned and crispy while the inside still soft.

Eggplant rolls

 

Time & Nutritional data(per serving)

Overall50 mins Hands on25 mins

Total Carbs20.1g Fiber8.7g
Net Carbs11.4g of which Sugar6.6g
Protein37.6g Fat60g of which Saturated27g
Energy757kcal carbs6.2% protein20.4% fat73.4%
Sodium79.6%RDA Magnesium20.6%RDA Potassium46.7%EMR

 

 

 

 

Ingredients (makes 4 servings)

4 medium eggplants (aubergine)	1000 g / 35.3 oz
4 cups ricotta cheese	480 g / 16.9 oz
20 thin slices bacon (or regular cut in half lengthwise)	300 g / 10.6 oz
2 cups grated parmesan cheese	120 g / 4.2 oz
4 tbsp basil pesto (home-made)	60 g / 2.1 oz
4 tbsp ghee or butter, grass-fed (or coconut oil)	60 g / 2.1 oz
1 tsp pink Himalayan or sea salt	6 g / 0.21 oz

 

Step 1

Preheat the oven to 400℉ / 200℃. Wash the eggplant and cut the green end off.

Step 2

Slice it to approximately ¹⁄₂ inch (~ 1 cm) thick slices.

Note:

Eggplants may get soggy when cooked. To remove the excess water and the bitterness some eggplants have, simply sprinkle the slices with fine sea salt and set aside for 20-30 minutes. Then, tap off the excess water using a paper towel.

Step 3

Warm ghee in a small pot in case you keep it in the fridge. Sage, basil or garlic flavors go best with this meal.

Lay the eggplant in a single layer on a baking tray greased with ghee. Spread more warm ghee on the top side with a brush.

Step 4

Bake in the oven for about 10-15 minutes until the eggplant is golden brown.

Step 5

Meanwhile, place the ricotta with freshly chopped basil and ²⁄₃ of the parmesan in a bowl and stir until well combined. Taste and season with salt.

Step 6

Place a teaspoon of basil pesto on each eggplant slice.

Step 7

Add a slice of bacon and 2 tablespoons of ricotta cheese mixture and roll up firmly.

Step 8

Repeat this for half of the eggplant slices.

Step 9

For the remaining slices, place bacon on a cutting board. Then, lay an eggplant slice on top of it and spread a teaspoon of pesto.

Step 10

Add ricotta cheese mixture and roll up firmly.

Step 11

Grease a baking dish with ghee. Place the eggplant rolls in the baking dish in an alternating "chess board" pattern.

Step 12

Sprinkle with the remaining of parmesan and bake for another 10 minutes.

Step 13

Leave to rest for a few minutes and serve hot!

Eggplant lasagna

 

Time & Nutritional data(per serving)

Overall1 h Hands on30 mins

Total Carbs12.3g Fiber4.8g
Net Carbs7.4g of which Sugar4.1g
Protein43.3g Fat53.9g of which Saturated25.1g
Energy708kcal carbs4.3% protein25.2% fat70.5%
Sodium32.4%RDA Magnesium16.4%RDA Potassium40.6%EMR

 

 

 Ingredients (makes 4 servings)

1.1 lb minced beef, grass-fed	500 g / 17.6 oz
2 medium eggplants (aubergine)	500 g / 17.6 oz
1⁄3 cup marinara sauce, home-made	80 g / 2.8 oz
2 cups ricotta cheese	240 g / 8.5 oz
1 large free-range egg	50 g / 1.8 oz
1 small bunch fresh parsley	8 g / 0.28 oz
1 small bunch freshly chopped mint	8 g / 0.28 oz
1 cup grated parmesan cheese	60 g / 2.1 oz
1⁄2 package mozzarella cheese (low moisture)	100 g / 3.5 oz
2 tbsp ghee (garlic or plain) or butter, grass-fed (or coconut oil)	30 g / 1.1 oz
1⁄4 tsp pink Himalayan or sea salt	1.5 g / 0.05 oz
freshly ground black or cayenne pepper	1.2 g / 0.04 oz

Optional ingredients (makes 4 servings)

1⁄2 medium white onion +0.96g of net carbs per serving

50 g / 1.8 oz

 

Step 1

Preheat the oven to 400℉ / 200℃. Slice the eggplant into ¹⁄₂ inch (~ 1 cm) slices and place on a baking tray. Grease with melted butter (or ghee) and place in the oven. Cook for about 20 minutes.

When done, remove from the oven and set aside. Reduce the temperature to 360℉ / 180℃.

Step 2

Meanwhile, prepare the Marinara sauce if you haven't done so.

Step 3

Peel and finely chop the onion (if used) and place on a pan greased with ghee (or butter, lard) and cook until slightly brown.

Add the minced beef, stir and cook until no pink parts appear.

Note:

There is already some onion in the marinara sauce, so if you prefer to, you can avoid adding it in the meat mixture.

Step 4

Then, add the marinara sauce, mix in well and take off the heat. Keep a small amount of the marinara sauce aside.

Step 5

Now, prepare the cheese topping. Wash and finely chop the herbs.

Step 6

Place the ricotta cheese into a bowl and mix with chopped herbs and egg(s).

Step 7

Spread the marinara sauce you kept aside in the bottom of a baking dish.

Step 8

Start assembling the lasagna by placing the first layer of the eggplants (about a third of the eggplants).

Step 9

Top with half of the cheese mixture and spread well.

Step 10

Add half of the ground meat and spread evenly.

Add the second layer of eggplants, cheese mixture and meat.

Step 11

Top with the last layer of eggplants and sprinkle with grated mozzarella and grated parmesan cheese.

Step 12

Place in the oven and cook for 30 minutes. When done, the top gets crispy and golden brown.

Remove from the oven and set aside to cool down. Serve while still warm!

Egg nests

 

Time & Nutritional data(per serving)

Overall10 mins Hands on5 mins

Total Carbs1.3g Fiber0.03g
Net Carbs1.3g of which Sugar0.58g
Protein22.5g Fat22.8g of which Saturated11.6g
Energy304kcal carbs1.7% protein30% fat68.3%
Sodium25.4%RDA Magnesium5.8%RDA Potassium8.9%EMR

 

 

 

 Ingredients (makes 2 servings)

4 large free-range eggs	200 g / 7.1 oz
2⁄3 cup shredded mature cheddar cheese (see dairy-free options)	80 g / 2.8 oz
pinch of pink Himalayan or sea salt	1 g / 0.04 oz
freshly ground black pepper	0.20 g / 0.01 oz

 

Step 1

Preheat the oven to 450℉ / 230℃. Separate the egg whites from the egg yolks carefully. Keep the egg yolks in the shells and place it back to the box for later.

Step 2

Add a pinch of salt into the egg whites and beat them into a thick foam using a whisk or a food processor.

Step 3

Grate the cheddar cheese. If you want finely grated cheese choose the small sized holes or the medium sized holes if you want the cheese a bit coarse.

Step 4

Gently fold the cheese into the whipped egg whites and slowly mix it in with a spoon. Be careful not to deflate the eggs whites!

Step 5

Place a heat-resistant baking sheet (parchment paper) on a baking tray. Based on how many egg whites you have, create as many mounds of the egg white mixture. Use a spoon to create small dents in the center so they look like nests.

Step 6

Place in the oven and bake for about 3 minutes. Open the oven and pull the tray out. Gently add the egg yolks to the center of each nest. Season with salt and freshly ground black pepper.

Step 7

Place the tray back in the oven and bake for another 3 minutes.

Step 8

Serve immediately!

Egg muffins with goat cheese

 

Time & Nutritional data(per serving)

Overall30 mins Hands on10 mins

Total Carbs2.9g Fiber1.2g
Net Carbs1.8g of which Sugar1.4g
Protein11.2g Fat12.5g of which Saturated6g
Energy167kcal carbs4.3% protein27.4% fat68.3%
Sodium37.7%RDA Magnesium10.3%RDA Potassium11.6%EMR

 

 

 

  Ingredients (makes 6 servings)

4 large free-range eggs	200 g / 7.1 oz
1 1⁄2 cup frozen spinach	240 g / 8.5 oz
1 cup crumbled feta cheese	150 g / 5.3 oz
6 thin slices bacon (or 3 regular)	90 g / 3.2 oz
1⁄2 tsp pink Himalayan or sea salt	6 g / 0.21 oz

 

Step 1

Preheat the oven to 350℉ / 175℃. Use your microwave to defrost the spinach or leave overnight at room temperature.

Alternatively, you can use fresh blanched spinach. To learn how to blanch spinach, have a look at Make-ahead spinach meatballs.

Step 2

Cut the bacon into small stripes and add them to a non-stick pan. Roast until slightly browned and remove from the heat.

Step 3

Crack the eggs into a bowl and whisk them well. Season with salt (don't put too much, there is more salt in feta cheese).

Step 4

Divide the spinach, feta and bacon evenly into the muffin forms and add crumbled feta. If you cannot eat dairy, use roasted mushrooms or more bacon.

Step 5

Pour over with the eggs and transfer into the oven.

Step 6

Bake for 20-25 minutes until golden brown. Enjoy hot or cold.

Coconut creamy porridge

Time & Nutritional data(per serving)

Overall5 mins Hands on5 mins

Total Carbs14.8g Fiber7.9g
Net Carbs6.9g of which Sugar4.3g
Protein9.7g Fat57.6g of which Saturated21.5g
Energy587kcal carbs4.7% protein6.6% fat88.6%
Sodium0.70%RDA Magnesium31.3%RDA Potassium22.4%EMR

 

 

 

 Ingredients (makes 2 servings)

1⁄2 cup desiccated coconut	36 g / 1.3 oz
1 cup ground macadamia nuts	100 g / 3.5 oz
1⁄2 cup coconut milk	110 g / 3.9 oz
1 vanilla bean (or unsweetened vanilla extract)	2 g / 0.07 oz
2 squares 90% dark chocolate	20 g / 0.71 oz
water, if needed	20 g / 0.71 oz

Optional ingredients (makes 2 servings)

6-10 drops liquid stevia (glycerite) +0.03g of net carbs per serving

1.2 g / 0.04 oz

 

Step 1

Finely grind the macadamia nuts and mix them with desiccated coconut.

Step 2

Either add hot coconut milk or place the mixture in a small pot, pour in the coconut milk and heat up. Do not boil.

Note:

If you don't have coconut milk at home, use full-fat cream with a few tablespoons of water or almond milk - the amount of net carbs is very close and won't make a difference!

Step 3 (optional)

Add liquid stevia.

Step 4

Place the mixture into a breakfast bowl and add extra dark chocolate broken into small pieces. Make sure the porridge is hot, so the chocolate melts. Enjoy!

Chocolate & macadamia pancakes

Time & Nutritional data(per serving)

Overall15 - 20 mins Hands on10 mins

Total Carbs10.7g Fiber4.1g
Net Carbs6.6g of which Sugar3.5g
Protein17.8g Fat69.2g of which Saturated35.5g
Energy703kcal carbs3.6% protein9.9% fat86.4%
Sodium20.6%RDA Magnesium24%RDA Potassium25%EMR

Ingredients (makes 2 servings)

4 large free-range eggs	200 g / 7.1 oz
2 handfuls macadamia nuts	60 g / 2.1 oz
4 tsp raw cocoa (cacao) powder	5.2 g / 0.18 oz
1⁄2 cup coconut milk or (heavy whipping cream)	110 g / 3.9 oz
1⁄2 tsp baking soda	2 g / 0.07 oz
1 tsp cinnamon	2.6 g / 0.09 oz
2 tbsp extra virgin coconut oil or ghee	26 g / 0.92 oz
1⁄2 cup sour cream (or creamed coconut milk)	120 g / 4.2 oz

Optional ingredients (makes 2 servings)

2 tbsp Erythritol or Swerve +0.50g of net carbs per serving	20 g / 0.7oz
1 cup raspberries +3.3g of net carbs per serving	120 g / 4oz
2 scoops whey protein (chocolate, vanilla or plain) or egg white protein powder (1⁄2 cup) +0.75g of net carbs per serving

Step 1

Crack the eggs into a bowl and beat using a hand whisk.

Step 2

Add ground macadamia nuts and mix in well.

Step 3

Pour in the coconut milk (or full-fat cream), baking powder, cinnamon and cocoa powder and stir in well.

Step 4 (optional)

Add Erythritol or Swerve.

Step 5

Prepare the pan by greasing it with extra virgin coconut oil and setting the cooker on low heat. Pour in the batter evenly.

Cook for about 5-8 minutes until the top of the pancake becomes firm. Then, flip on the other side and cook for another minute. 

Note:

If you find large pancakes tricky to handle, you can even make smaller sized pancakes. They are much easier to flip on the pan.

Step 6

Remove from the heat and spread the sour cream with a pinch of cinnamon evenly all over the pancake. You may even add a few drops of stevia if you prefer a sweeter taste.

Note:

Liquid stevia is easy to use and tastes great when used in moderation or with other sweeteners!

Step 7 (optional)

Top with fresh raspberries and wrap into a roll.

Step 8

Enjoy your breakfast!

Beef & kale cutlets

 

These succulent beef cutlets are quick to prepare and great with grilled vegetables, mushrooms or salad.

 

 

 

 

 

  

Time & Nutritional data (per serving)

Overall35 - 40 mins Hands on10 mins

Total Carbs8.3g Fiber1.6g
Net Carbs6.7g of which Sugar1.3g
Protein29.9g Fat45.2g of which Saturated17.1g
Energy563kcal carbs4.9% protein21.6% fat73.5%
Sodium33.9%RDA Magnesium20.8%RDA 

 

Ingredients (makes 4 servings)

17.6 oz minced beef, grass-fed	500 g / 17.6 oz
4 cups chopped kale	240 g / 8.5 oz
4 large free-range eggs	200 g / 7.1 oz
4 cloves garlic	12 g / 0.42 oz
2 small red onions	80 g / 2.8 oz
4 tsp marjoram	2.4 g / 0.08 oz
4 tbsp lard	60 g / 2.1 oz
1 tsp pink Himalayan or sea salt	6 g / 0.21 oz
freshly ground black pepper	0.40 g / 0.01 oz
4 lemon wedges for garnish	20 g / 0.71 oz
fresh parsley for garnish	4 g / 0.14 oz

 

Step 1

Heat about 2 liters of water in a large pot. Add a bit of salt in it. Wash the kale properly.

 

Step 2

Cut the kale in quarters and place in the boiling water. Cook for about 15 minutes.

 

Step 3

Meanwhile, peel and dice the onion and garlic into small pieces.Heat lard in a pan. Add the onion and garlic and cook until slightly brown.

 

Step 4

Put the minced beef into a bowl and add raw eggs.

 

Step 5

Season with salt and pepper, add marjoram and browned onion with garlic.

Use your hands to mix all the ingredients together.

 

Step 6

When the kale is cooked, set aside to cool down. Then, take the quarters and remove the centers as they tend to be a bit hard. 

Meanwhile, preheat the oven to 400℉ / 200℃.

 

Step 7

Chop the kale into small pieces.

 

Step 8

Add the kale into the meat mixture and work in well using your hands. Make small, palm-size cutlets.Place the cutlets on an ovenproof baking dish already greased with a bit of lard.

Step 9

Bake for about 20-25 minutes until golden brown.

Step 10

Garnish with lemon wedge and fresh parsley.

Coconut prawns

Time & Nutritional data(per serving)

Overall20 mins Hands on15 mins

Total Carbs16.1g Fiber9.1g
Net Carbs7g of which Sugar4g
Protein49.8g Fat38.9g of which Saturated28.4g
Energy641kcal carbs4.9% protein34.5% fat60.6%
Sodium54.7%RDA Magnesium26.1%RDA Potassium35.9%EMR

Ingredients (makes 4 servings)

21.2 oz prawns, cooked	600 g / 21.2 oz
6 large free-range eggs	300 g / 10.6 oz
6 tbsp fine organic coconut flour	72 g / 2.5 oz
1 tsp cream of tartar	3 g / 0.11 oz
1⁄2 tsp baking soda	2 g / 0.07 oz
1⁄2 tsp chili powder or cayenne pepper	1.2 g / 0.04 oz
1⁄2 tsp pink Himalayan or sea salt	3 g / 0.11 oz
freshly ground black pepper	1.2 g / 0.04 oz
2 cups desiccated, shredded coconut	140 g / 4.9 oz
4-8 cups extra virgin coconut oil (or ghee, lard, etc.)	880 g / 31 oz

Optional ingredients (makes 4 servings)

8 tbsp ketchup (home-made) +1.7g of net carbs per serving

120 g / 4.2 oz

Step 1

Crack the eggs in a bowl, season with chili powder, salt and black or cayenne pepper and whisk them well.

Step 2

Add coconut flour, cream of tartar and baking soda.

Note:

Cream of tartar and baking soda act as leavening agents. This is how it works: To get 1 teaspoons of baking powder, you need ¹⁄₄ a teaspoon of baking soda and ¹⁄₂ teaspoon of cream of tartar.

Other options for leavening agents are: gluten and aluminum free baking powder (or baking soda) with apple cider vinegar (1 tsp baking powder + 1 tbsp apple cider vinegar for recipe of 2 servings).

Step 3

Clean and peel the prawns if needed. You can use both cooked or raw prawns.

Step 4

Dip each prawn into the coconut batter and transfer to a bowl filled with shredded coconut.

Step 5

Heat the cooking oil in a small sauce pan (or a deep fryer). Make sure the oil is really hot before you put the prawns in using a heat-proof spatula.

Note:

The smaller and deeper the pan is, the less oil you will have to use and waste. Make sure the oil is hot before you put the prawns in. This will reduce wastage and the prawns will be nice and crispy. Otherwise, they will become soggy and too greasy. To test if the oil is hot enough, throw a pinch of shredded coconut and see if it's sizzling. Keep in mind you will need to make the prawns in batches - don't overfill the pan!

Step 6

Let the prawns fry until golden.

Note:

Instead of deep frying the prawns, you can use coconut oil spray and bake the them in the oven at 200℃ / 400℉ until golden.

Step 7

Carefully remove the prawns and place on a plate lined with paper towels.

Step 8

If you keep them for later, simply reheat in the oven to crisp up!

Chocolate yogurt with nuts

 

Time & Nutritional data(per serving)

Overall10 mins Hands on10 mins

Total Carbs15.5g Fiber3.3g
Net Carbs12.2g of which Sugar8.5g
Protein20.8g Fat41.7g of which Saturated16.5g
Energy497kcal carbs9.6% protein16.4% fat74%
Sodium5.2%RDA Magnesium30.6%RDA Potassium14.9%EMR

Ingredients (makes 1 serving)

2⁄3 cup plain full-fat yogurt (~10% fat)	160 g / 5.6 oz
1 handful mixed crumbled nuts	30 g / 1.1 oz
1 tbsp mixed seeds	8 g / 0.28 oz
1 square 90% dark chocolate	10 g / 0.35 oz

Optional ingredients (makes 1 serving)

1⁄4 cup creamed coconut milk +2.7g of net carbs per serving

60 g / 2.1 oz

Step 1

Crumble the nuts in a small bowl by hand or using a knife.

Step 2

Scoop full-fat plain yogurt into a breakfast bowl and mix with coconut cream (if used). Add mixed seeds and crumbled nuts and mix well.

Step 3

Sprinkle with grated dark chocolate.

Note:

You can also use 70% chocolate but no less. use 90% dark chocolate in this recipe. Beware that using chocolate with less cocoa content will increase the amount of net carbs. Also, you may want try soaking nuts before roasting them. They are better digested and the nutrients are better absorbed. See how to soak nuts here.

Step 4

Enjoy your breakfast!

Chocolate & coconut protein bars

Time & Nutritional data(per serving)

Overall2 h 15 mins Hands on15 mins

Total Carbs 6.2g Fiber 2.9g
Net Carbs 3.3g of which Sugar 1.3g
Protein 23.8g Fat1 9.8g of which Saturated 13.9g
Energy 286kcal carbs 4.6% protein 33.2% fat 62.2% Sodium 5.3%RDA Magnesium 11.4%RDA Potassium 23.1%EMR

 

Ingredients (makes 8 servings)

1 bar extra dark chocolate (99+% cocoa)	50 g / 1.8 oz
1⁄4 cup extra virgin coconut oil	55 g / 1.9 oz
1⁄2 cup organic coconut flour	60 g / 2.1 oz
1⁄2 cup coconut milk	110 g / 3.9 oz
8 scoops whey protein (chocolate) or egg white protein powder (2 cups)	200 g / 7.1 oz
1⁄2 cup almond meal	50 g / 1.8 oz
1⁄2 cup flaked dried coconut	30 g / 1.1 oz
1 vanilla bean (or unsweetened vanilla extract)	1 g / 0.04 oz

Optional ingredients (makes 8 servings)

1⁄4 cup Erythritol or Swerve, powdered +0.25g of net carbs per serving

40 g / 1.4 oz

Step 1

Place the extra dark chocolate and coconut oil into a small bowl and melt in a microwave oven on low heat for just about a minute.

Note:

You can use 99% chocolate or cocoa powder. Just make sure the amount of net carbs is sufficiently low!

You can also melt the chocolate in a pot. Just half fill a bigger pot with water, place a smaller pot in it and bring to a boil. This will prevent the chocolate from burning. 

 

Step 2

Mix the melted coconut oil with dark chocolate.

Note:

You can also use raw cacao powder (3 tbsp for 50 grams / 1.75 oz of 99% chocolate bar).

 

Step 3

Add vanilla extract, fine organic coconut flour, ground almonds and mix in well. Scoop in the whey protein powder. As you add more ingredients, the batter will get thicker..

Note:

You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.

Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.

 

Step 4

Add the flaked coconut.

Note:

Roasting the coconut shortly will release more flavor. Just throw it on a non-stick pan and roast for 1-2 minutes or briefly bake in the oven.

 

Step 5 (optional)

Pour the coconut milk in a separate bowl and mix with powdered Erythritol or Swerve.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

 

Step 6

Pour the coconut milk in and process well. If the mixture is too dry, just add a few drops of water.

 

Step 7

Place the mixture in a square baking dish or any container (about 8x8 inch / ~ 20x20 cm for 8 pieces) lined with parchment (baking) paper. Press the batter in firmly to cover the whole surface. Place in the fridge for at least 2 hours.

 

Step 8

After the batter seems firm, remove it from the fridge. Place it on a cutting board and cut into 8 equal pieces (or 16 for smaller) bars using a knife or a pizza cutter.

Store in the fridge and enjoy!