Can we talk about apples? It’s really hard to include them or any apple-based recipe in a standard keto diet. But then that’s what carb-ups are for! But since we don’t want to go crazy on the fats or refined sugars on carb-up days either, this recipe is designed for people wanting to scratch the itch for apple-cinnamon desserts while sticking to healthier choices of ingredients.
Healthy, Yet Still Tasty Carb-Up Apple Crisp Recipe
Apple Layer Ingredients:
- 4 cups apples peeled, sliced thinly (*my faves are Granny Smith, Honeycrisp, or Gala)
- 1 tablespoon vanilla-flavoured whey protein isolate (stevia sweetened) (*Swap with vegan vanilla protein powder.)
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground ginger
- 1/8 teaspoon all spice
- 10 drops liquid stevia (vanilla flavoured if you have it)
- 1 tablespoon lemon juice
Topping Ingredients
- 3 tablespoons butter, melted (*Swap with coconut oil to make it vegan.)
- 1 tablespoon coconut sugar
- ½ cup oat flour (*I make my own by grinding oats in my Blendtec blender.)
- ½ cups large flake oats
- ½ teaspoon baking powder
- 1½ teaspoons ground cinnamon
Directions:
Preheat oven to 350F. Combine lemon juice and liquid stevia and toss with apples. Mix apple layer spices and whey isolate in a small bowl and toss with apples. Add apples to a 2-quart casserole dish sprayed with cooking spray.
In a medium-sized mixing bowl mix together all the topping ingredients. Sprinkle the mixture evenly over top of the apple mixture.
Bake for 25-30 minutes in preheated oven. Allow to rest for 7-10 minutes then serve with fat-free frozen yogurt or Greek yogurt.
What are your favourite ways to satisfy your craving for apple-cinnamon desserts during a carb-up? Please share your ideas in the comments or if you make this recipe, let me know how it goes. If you share your creation on Instagram, tag me so I can see it. :)
Curried Cream of Pumpkin Soup - Keto, Low-Carb
Still working through all the leftover pumpkin in your freezer? Why not pop some into a creamy fall soup with warming spices to delight your soul on a blustery fall day! This low-carb curried cream of pumpkin soup will do the trick. It's easy to make and is a perfect accompaniment for your favourite keto sandwich or salad.
Curried Cream of Pumpkin Soup Recipe
Ingredients:
- 2 tbsp coconut oil
- ½ cup yellow onion, chopped
- 1½ cups pumpkin purée
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- ¼ tsp garam masala
- ½ tsp ground cumin
- ½ teaspoonpaprika
- ¼ teaspoon turmeric
- 1½ cups chicken bone broth
- ½ cup heavy cream
- 2 tablespoons bacon grease
- Himalayan pink sea salt and black pepper, to taste
- ¼ cup bacon crumbles or fried chorizo crumbles
- ¼ cup roasted pumpkin seeds
- ¼ cup chopped fresh parsley
Directions:
Melt the coconut oil in a pan on a medium heat. Add the onions and sauté for 2 minutes or until soft. Add the garlic and ginger and sauté together for 1 more minute.
Turn the heat down to medium-low and stir in the cumin, ginger, garam masala, paprika, salt and pepper until fragrant.
Turn the stove back up to medium heat then add the pumpkin purée and bone broth and bring to a simmer. Simmer for 5 minutes.
Blend the soup with an immersion blender until smooth.
Stir in bacon grease and heavy cream and heat through.
Garnish each bowl with 1 tablespoon bacon crumbles, 1 tablespoon pumpkin seeds, 1 tablespoon parsley, and ¼ sour cream and serve.
I feel like there are a lot of different delicious ways you can approach the spicing and garnishes for this soup. What other ones might you try with it? Please share in the comments or if you post your creation on Instagram, tag me so I can see it. :)
