And Nutrition Coaching

Where Nutrition Science meets Common Sense

In INDIA
Sweets are symbol of
celebration
 LCHF Sweets

Primary Ingredients:
Sweetener: Stevia & / OR Xylitol
Almond Flour
Paneer
Dry fruits
Cream
Heavy cream
Desiccated Coconut
Freshly grated coconut
Cardamom
Vanilla essence
Cocoa powder
Available berries ( fresh / dry)

1. Coconut Laddu

https://youtu.be/Zhx799C93RI

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 2. Coconut dhoda burfi
(Fat rich, ultra low carb)

Recipe:
Add the left over from Desi ghee ( brown color- khurchan) in a pan on
low heat.
- add coconut husk 1/4th of khurchan
- add stevia/ sweetener to taste
- add 3 spoons fresh cream
- for flavor you can add Eliachi or cardamom. I added Eliachi flavored
stevia
- mix well
Set the mixture and put it to cool down.
Keto mithai is ready!

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3. Creamy dark chocolate dessert

It's Keto Chocolate & Walnut Fudge

https://youtu.be/GG3sovSMF-0

4. KETO RASMALAI

https://youtu.be/enbHb79IZf4

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 5. Eggless Cake

Eggless Cake (Berry filling and Whipped Cream).

The cake is inspired by a donut recipe from the website listed below. Instead of
making donuts, I baked it in a rectangular cake pan and cut it into 2 layers to fill with
berries and whipped cream.

The berry filling is cooked until mushy soft 1/4 cup blueberries and raspberries with 2
tbsp water, couple drop of stevia a dash (1/2 teaspoon) of psyllium husk to thicken a
bit.

The whipped cream is heavy cream with a few drops of stevia and vanilla extract.
The shredded chocolate is 80% dark chocolate.
I haven't calculated the combined macros but the macros for the 'cake' (donut
recipe) are listed on the website where I got the recipe.

https://www.thehungryelephant.ca/category/desserts/
 6. KETO KHEER

Recipe for Kheer:

1. Add 2 cups of heavy cream and 1 cup of coconut milk to a pan and
saute it on low flame until it boils
2. Shred dry fruits like almonds, pecans, walnuts etc. and add it to the
boiling ingredients
3. Sauté some more to make sure the dry fruits have turned soft
4. Towards the end, add cardamom powder and sweetener of your
choice and switch the flame off
5. Keto kheer is ready

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 7. Keto Malai Pedaa

https://youtu.be/vxsJzUwVQ9k

8. Keto Doodhi Halwa

https://youtu.be/U3DDvbSQJNg

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 9. Eggless choco chip cookies!

Recipe:

1 cup fine almond flour,2 tbsp coconut oil melted,1/4 tsp baking
powder, pinch of salt,2 tbsp. or more powdered sweetener of choice,2-
3 tsp of milk(I used coconut milk),1/4tsp vanilla essence,2-3 tbsp.
Choco chips (I used stevia sweetened ones)

Shift and stir dry ingredients, mix the wet ones to form dough.

Shape into cookies and bake for 10-12 minutes on the centre rack of
preheated oven at 325F.

After taking out let them cool on the tray for additional 10 minutes.

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 10. Jeera cookies

Keto jeera cookies.. Made with almond flour. Tastes almost like the
Karachi bakers jeera cookie.
Recipe :
Almond flour - 1.5 cup
Butter - 1/2 cup (soft)
Sweetener of your choice - 2 tablespoons or less. I used one tablespoon
of swerve
Roasted cumin - 1.5 tablespoons
Baking powder - 0.25 teaspoon
Xanthum gum - 0.25 teaspoon
1. Mix almond flour, baking powder and xanthum gum together
2. Beat the butter and Sweetener until it's pale
3. Mix the almond flour mixture to the butter mixture
4. Add roasted cumin and some vanilla essence if you prefer
5. Make into round flattened disks and put it in the refrigerator for 15 to
30 mins
6. Bake for 25 mins in 170 degree oven (reduce the temperature a bit in
case they are browning fast)

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 11. KETO LADDU

https://youtu.be/5g9jyMlIrjc

12. KETO ALMOND HALWA

https://youtu.be/hcHk7Oco4HE