Chapter 7

Drinks and Desserts

We all need a little something sweet from time to time, and the good news is you don’t have to give up treats just because you’re following a ketogenic lifestyle. That’s why this chapter features low-carb goodies and drinks that are great for any occasion. Make the Mexican Chocolate Fudgesicles if it’s too hot to cook, but you’re still craving chocolate. Or if you’re in the mood for a good old-fashioned pound cake, you can’t do better than my Czech Butter Cake. And if you need something exceptional for a special event such as a birthday or a family party, check out the stunning (and delicious!) Tiramisu Crepe Cake.

Still, remember that treats are treats, and they can cause cravings even though they’re sugar-free. Before you try the recipes in this chapter, ask yourself: Do I often eat more than one serving? Do sweet foods make me crave more sweets? Has my weight been stalling for over two weeks? If you answered “yes” to any of these questions, avoid most of these recipes, at least during the induction phase (apart from a few exceptions that are marked as “induction-friendly”), or when you reach a weight-loss plateau.

◁ Electrolyte Agua Fresca

Mexican agua fresca is usually made from botanicals like fruits or flowers combined with sugar and water, but this version is much healthier and even more refreshing. Inspired by one of the most popular recipes on my blog, it’s packed with electrolytes, which means it’s a naturally effective keto flu remedy—and it’s great for rehydrating during exercise, too.

5 cups (1.2 L) still or sparkling water, or herbal tea of your choice

1/2 cup (120 ml) fresh lime or lemon juice

2 tablespoons (12 g/0.4 oz) Natural Calm magnesium (see Note)

1/2 teaspoon food-grade potassium chloride (see Note)

1/4 teaspoon pink Himalayan salt

1/4 cup (40 g/1.4 oz) powdered erythritol or Swerve, or stevia to taste

1 small (100 g/3.5 oz) cucumber, sliced

Bunch of fresh mint

Optional: ice cubes

Combine the water, lime juice, Natural Calm magnesium, potassium chloride, salt, and erythritol in a jug. Stir until no crystals are visible.

Add the cucumber slices and mint, then refrigerate for at least 30 minutes before serving to allow the water to infuse with the cucumber and mint. Serve over ice, if you like. Store in the fridge for 3 to 4 days.

NOTE: For best results and to avoid stomach distress, always drink Electrolyte Agua Fresca with meals, and do not consume more than 2 cups (480 ml) per day; ideally, start with 1 cup (240 ml) per day. Sweeteners can be omitted; use them to taste. If you can’t find potassium chloride, you can use 3/4 teaspoon of Morton Lite Salt and skip the sea salt. For information about magnesium and potassium supplements, read more here.

NUTRITION FACTS PER SERVING (1 CUP/240 ML):

Total carbs: 2 g / Fiber: 0.1 g / Net carbs: 1.9 g / Protein: 0.1 g / Fat: 0 g / Calories: 6 kcal

Macronutrient ratio: Calories from carbs (94%), protein (4%), fat (2%)

◁ Superfood Smoothies Two Ways

You might have had avocados in a green smoothie before—but what about zucchini? It’s not as weird as it sounds: low-carb zucchini can add a silky, extra-creamy texture to just about any kind of smoothie. Try it for yourself in these nutritious keto smoothies, which act as quick meals when you’re too busy to cook. (Use sweeteners to taste or skip them altogether, especially during the induction phase.)

1/2 to 3/4 cup (120 to 180 ml) water

1/4 medium (75 g/2.6 oz) peeled and grated zucchini

2 tablespoons (14 g/0.5 oz) collagen powder (see here for alternatives)

1 tablespoon (10 g/0.4 oz) erythritol or Swerve, or 3 to 5 drops liquid stevia

1 tablespoon (15 ml) MCT oil or MUFA-based mild-tasting oil (see here)

3/4 teaspoon ground turmeric

1/2 teaspoon ground ginger

1/4 teaspoon ground cinnamon

1/4 teaspoon vanilla bean powder

Pinch of black pepper

Optional: few ice cubes

1/2 to 3/4 cup (120 to 180 ml) water

1/2 medium (75 g/2.6 oz) avocado

1/2 cup (15 g/0.5 oz) fresh spinach

1 tablespoon (15 ml) MCT oil or MUFA-based mild-tasting oil (see here)

2 tablespoons (14 g/0.5 oz) collagen powder (see here for alternatives)

2 tablespoons (20 g/0.7 oz) erythritol or Swerve, or 5 to 8 drops liquid stevia

1/2 teaspoon vanilla powder or 1 teaspoon sugar-free vanilla extract

Optional: 1/2 to 1 teaspoon matcha green tea powder, a few ice cubes, or 1 tablespoon (5 g/0.2 oz) cacao powder

Place all the ingredients to make the Golden Milk Smoothie or Green Smoothie in a blender. Process until smooth. Serve immediately.

NOTE: Whenever you use turmeric, always remember to add a pinch of black pepper. Black pepper helps your body absorb turmeric, and it also increases its anti-inflammatory, antioxidant, and immune-boosting properties!

NUTRITION FACTS PER SERVING (GOLDEN/GREEN SMOOTHIE):

Total carbs: 8.4/11.4 g / Fiber: 1.6/5.4 g / Net carbs: 6.8/6 g / Protein: 15.4/16.2 g / Fat: 38.2/48.2 g / Calories: 415/515 kcal / Macronutrient ratio: Calories from carbs (6/5%), protein (14/12%), fat (80/83%)

◁ Strawberry Cream Soda

Making Strawberry Cream Soda from scratch is easier than you think. And you won’t find any sugar or artificial sweeteners here: just real-food, low-carb ingredients. Feel free to get creative with this recipe: use raspberries, blackberries, or blueberries instead of strawberries, and add fruit-friendly spices such as vanilla or cinnamon.

1/2 cup (100 g/3.5 oz) erythritol or Swerve

2 cups (300 g/10.6 oz) chopped strawberries, fresh or frozen

1/2 cup (120 ml) club soda or sparkling water

2 tablespoons (30 ml) Strawberry Simple Syrup (recipe above)

2 tablespoons (30 ml) heavy whipping cream or coconut milk

Optional: whipped cream or coconut cream (see here), for topping

TO MAKE THE STRAWBERRY SIMPLE SYRUP: Combine the water, erythritol, and strawberries in a small saucepan. Bring to a simmer over a medium heat. Once simmering, reduce the heat to low. Mash the strawberries with a fork as they soften and cook for 15 to 20 minutes. Remove from the heat, and pour the mixture through a sieve placed over a bowl. Discard the strawberries, or reserve them and use them like berry jam: as a yogurt topping or in smoothies. Transfer the syrup to a glass jar, and let it cool. Refrigerate before using and use within 2 weeks.

TO MAKE THE SODA: Fill a glass with ice. Pour in the club soda, and add 2 tablespoons (30 ml) of the strawberry syrup and 2 tablespoons (30 ml) of heavy whipping cream. Top with whipped cream or coconut cream, if you like. Serve immediately.

NOTE: If you prefer a sweeter soda, add a few drops of stevia, or an additional tablespoon (15 ml) of strawberry syrup.

NUTRITION FACTS PER SERVING:

Total carbs: 3.6 g / Fiber: 0.6 g / Net carbs: 3 g / Protein: 0.8 g / Fat: 11.5 g / Calories: 121 kcal

Macronutrient ratio: Calories from carbs (10%), protein (3%), fat (87%)

◁ Keto Lemon Curd

Got some leftover egg yolks from that batch of Garlic & Herb Focaccia you just made? You can use them to make healthy homemade mayonnaise (shown here) or Hollandaise Sauce, but if you’re after something sweeter, you can convert them into this sweet-and-tangy, high-fat lemon curd! Try it in the Pavlova Lemon Curd Sandwiches.

6 large egg yolks

1/2 cup (80 g /2.8 oz) powdered erythritol or Swerve

Optional: 15 to 20 drops liquid stevia

3/4 cup (180 ml) fresh lemon juice (from about 4 lemons)

3 tablespoons (18 g/0.6 oz) fresh lemon zest (from about 3 lemons)

3.5 ounces (100 g) butter, ghee, or virgin coconut oil, cut into pieces

Combine the egg yolks with the powdered erythritol and stevia (if using) in a medium-size heatproof bowl. Add the lemon juice and lemon zest, and mix until well combined. Place the bowl over a saucepan filled with simmering water and stir constantly; make sure the water doesn’t touch the bottom of the bowl. Keep stirring for 8 to 10 minutes, or until the custard starts to thicken. Then remove from the heat and add the butter. Place the bowl with the curd in a larger bowl filled with ice water and mix until cool. Pour into an airtight jar and keep refrigerated for up to 10 days.

NUTRITION FACTS PER SERVING (1/4 CUP/60 ML):

Total carbs: 2.9 g / Fiber: 0.3 g / Net carbs: 2.6 g / Protein: 2.2 g / Fat: 39.5 g / Calories: 139 kcal

Macronutrient ratio: Calories from carbs (7%), protein (6%), fat (87%)

Pavlova Lemon Curd Sandwiches

British celebrity chef Mary Berry has a legendary recipe for a Pavlova roulade that’s filled with cream and lemon curd. But in this low-carb version, I use the fluffy meringue base as a “sandwich” instead of rolling it up into a roulade: that way, I get to squeeze in even more of the lemony high-fat filling!

8 large egg whites

1/4 teaspoon cream of tartar or apple cider vinegar

1/2 cup (80 g/2.8) powdered erythritol or Swerve

1/2 cup (45 g/1.6 oz) flaked almonds or coconut

1 cup (240 ml) heavy whipping cream or coconut cream (see here)

3/4 cup (180 g/6.4 oz) Keto Lemon Curd, chilled

Preheat the oven to 350°F (175°C, or gas mark 4). Line a jelly roll pan with heavy-duty parchment paper. To prepare the meringue base, use an electric mixer to beat the egg whites and cream of tartar until stiff peaks form. Add the erythritol, a tablespoon (10 g) at a time, beating well on high speed. Spread the meringue evenly into the Swiss roll tray. Sprinkle with the flaked almonds or coconut. Place the tray on the middle or upper rack of the oven, and bake for 10 minutes. Then reduce the temperature to 300°F (150°C, or gas mark 2), and bake for another 20 to 25 minutes, or until firm to the touch.

Remove the meringue from the oven. Turn it upside down on a baking sheet lined with fresh parchment paper. Gently peel off the layer of parchment paper. Let cool completely and prepare the lemon-cream filling: simply whisk the cream in a medium bowl until it creates soft peaks, then gently fold in the lemon curd.

When the meringue is chilled, cut it in half down the middle. Spread the lemon-cream filling on top of one of the meringue halves (on the side with no almonds) and top with the other half (almond-side up). Chill for a few hours before slicing and serving. Store in the fridge for up to 5 days.

NUTRITION FACTS PER SERVING:

Total carbs: 3.7 g / Fiber: 0.8 g / Net carbs: 2.9 g / Protein: 6.4 g / Fat: 19.7 g / Calories: 217 kcal

Macronutrient ratio: Calories from carbs (5%), protein (12%), fat (83%)

◁ Cheesecake Pockets Two Ways

You might already have tried the Quick Tuna Melt Pockets, or the Mexican Pockets—but low-carb, high-fat “pockets” don’t have to be savory. Stuffed with vanilla or chocolate filling, these keto treats are like individual handheld cheesecakes—and they’re just as addictive!

1 egg yolk

2 tablespoons (20 g/0.7 oz) powdered erythritol or Swerve

1/2 teaspoon vanilla powder, or 1 to 2 teaspoons sugar-free vanilla extract

1/2 teaspoon fresh lemon zest

Optional: stevia drops to taste

1 egg yolk

2 tablespoons (11 g/0.4 oz) cacao powder or unsweetened cocoa powder (Dutch process)

1/4 cup (40 g/1.4 oz) powdered erythritol or Swerve

1/2 teaspoon ground cinnamon

Optional: stevia drops to taste

2 tablespoons (28 g/1 oz) cream cheese

3 tablespoons (24 g/0.8 oz) coconut flour

1 tablespoon (15 ml) melted ghee

TO MAKE THE CHEESECAKE: In a bowl, combine all the ingredients for the cheesecake filling of your choice. Add stevia to taste, if using. Set aside.

TO MAKE THE DOUGH: Melt the mozzarella and cream cheese in the microwave for 1 minute, checking halfway through. Alternatively, melt in the oven at 300°F (150°C, or gas mark 2) for 8 to 10 minutes. Mix and add the coconut flour. Stir until well combined.

Roll out the dough thinly between 2 sheets of parchment paper or use a nonstick mat and nonstick rolling pin. (When rolled out, the dough should be about 8 × 11 inches [20 × 30 cm].) Add the cheesecake filling to the center of the dough, then fold over like an envelope and seal the dough with your fingers. Do not press too hard or the filling will spill out. Using a sharp knife, poke some holes into the dough for releasing the steam while baking, and brush with the ghee. Bake at 360°F (180°C, or gas mark 4) for 18 to 20 minutes, or until golden brown and firm to the touch. Remove from the oven and let cool for a few minutes. Cut the pocket into 3 slices. Enjoy while still hot or let cool completely, then refrigerate in an airtight container for up to 5 days.

NUTRITION FACTS PER SERVING (VANILLA/CHOCOLATE SLICE):

Total carbs: 6.4/9 g / Fiber: 1.6/3 g / Net carbs: 4.8/6 g / Protein: 14.5/15.2 g / Fat: 32.8/33.3 g / Calories: 352/360 kcal / Macronutrient ratio: Calories from carbs (5/6%), protein (16/16%), fat (79/78%)

◁ Paradise Squares

Skip the store-bought versions of these bars, and make your own instead! These Paradise Squares are flavored with fresh orange zest and turmeric—which lends them a striking golden color—plus warming spices such as cinnamon, cardamom, and vanilla.

5 ounces (142 g) 90% dark chocolate

11/2 ounces (43 g) cacao butter or virgin coconut oil

1 cup (240 g/8.5 oz) coconut cream (see here)

3 cups (225 g/7.9 oz) unsweetened shredded coconut

1/4 cup (55 g/1.9 oz) virgin coconut oil

1/4 cup (40 g/1.4 oz) erythritol or Swerve

1 tablespoon (6 g/0.2 oz) fresh orange zest, or 11/2 to 2 teaspoons sugar-free orange extract

1 teaspoon ground turmeric

1/2 teaspoon ground cinnamon

1/4 teaspoon vanilla powder, or 1 teaspoon sugar-free vanilla extract

1/4 teaspoon ground cardamom

1/8 teaspoon black pepper

Optional: few drops of liquid stevia to taste

Melt the dark chocolate and cacao butter in a double boiler or in a heatproof bowl placed over a small saucepan filled with 1 cup (240 ml) of water and placed over medium heat. Do not let the bowl touch the water. Stir constantly until combined and melted. Remove from the heat and set aside to cool slightly, about 5 minutes. Then pour half of the mixture evenly into an 8 × 8-inch (20 × 20-cm) parchment-lined pan or a silicone pan. Transfer to the fridge and chill for 10 to 15 minutes, or until set. Reserve the rest of the chocolate for topping.

In a mixing bowl, combine the coconut cream, shredded coconut, coconut oil, erythritol, orange zest, turmeric, cinnamon, vanilla, cardamom, and black pepper. For a sweeter taste, add the stevia and mix again.

Spoon the coconut mixture onto the chocolate “crust” and use a spatula to spread evenly. Drizzle with the remaining chocolate and refrigerate for 45 to 60 minutes to set before slicing. (If you use coconut oil to make the crust, it may be more likely to melt when held in your hands, so always store the bars in the fridge until ready to eat.)

NOTE: You can easily convert these squares into bars. To do that, use your hands to make 16 small 1.2-ounce (35 g) bars from the coconut mixture and refrigerate for 1 hour. Then, use a wooden skewer to hold each bar and use a spoon to cover in the room-temperature melted dark chocolate and cacao butter mixture. Unlike cacao butter, coconut oil melts at room temperature and is less suitable for the coating. Refrigerate until set.

NUTRITION FACTS PER SERVING (1 BAR):

Total carbs: 6.5 g / Fiber: 3.3 g / Net carbs: 3.2 g / Protein: 4.3 g / Fat: 18.1 g / Calories: 202 kcal

Macronutrient ratio: Calories from carbs (7%), protein (9%), fat (84%)

◁ Czech Butter Cake

If you like pound cake, then you’ll love this sugar-free butter cake, or Czech “babovka.” It’s very low in carbs, too. Protein powder stands in for the gluten in regular flour, ensuring that it’s as light and springy as the traditional version.

1 tablespoon (15 g/0.5 oz) butter or ghee

2 cups (200 g/7.1 oz) almond flour

1/2 cup (60 g/2.1 oz) coconut flour

1/4 cup (25 g/0.9 oz) unflavored whey protein powder (see here for alternatives)

1 teaspoon vanilla powder, or 1 tablespoon (15 ml) sugar-free vanilla extract

1 teaspoon baking soda

3/4 cup (150 g/5.3 oz) granulated erythritol or Swerve

6 large eggs

1/4 teaspoon cream of tartar, or 1/2 teaspoon lemon juice

41/2 ounces (128 g) butter or ghee, melted

1 cup (240 ml) lukewarm almond milk

1/4 cup (60 ml) fresh lemon juice

1 tablespoon (6 g/0.2 oz) fresh lemon zest

1/4 cup (22 g/0.8 oz) cacao powder

1 tablespoon (10 g/0.4 oz) powdered erythritol or Swerve

Grease a large Bundt cake tin with the butter. Preheat the oven to 300°F (150°C, or gas mark 2).

You will need three bowls: In the first bowl, combine the almond flour, coconut flour, protein powder, vanilla (unless using liquid extract), baking soda, and granulated erythritol.

Separate the egg whites from the egg yolks. In the second bowl, use an electric mixer to beat the egg whites with the cream of tartar (or lemon juice) until soft peaks form.

In the third bowl, whisk together the egg yolks, melted butter, almond milk, lemon juice, and lemon zest (and the vanilla, if using liquid extract).

To the bowl with the egg yolk mixture, slowly add the dry mixture. Stir until the batter is well combined. Mix in about one-third of the fluffy egg whites to make the batter lighter, then gently fold in the remaining egg whites.

Pour about two-thirds of the batter into the greased cake tin and use a spatula to spread evenly. Add the cacao powder to the remaining batter, and mix to combine. Spoon it into the tin and spread with a spatula. Transfer the tin to the oven and bake for about 45 minutes, until set, or until a toothpick inserted into the center of the cake comes out clean.

Remove from the oven and place on a cooling rack. Let cool completely. Place a large plate on top of the cake, then flip over to release the cake. Dust with the powdered erythritol, slice, and serve. Store at room temperature, covered with a kitchen towel, for up to 3 days; refrigerate for up to 5 days; or freeze for up to 6 months.

NUTRITION FACTS PER SERVING (1 SLICE):

Total carbs: 5.2 g / Fiber: 2.5 g / Net carbs: 2.7 g / Protein: 7.3 g / Fat: 15.8 g / Calories: 185 kcal

Macronutrient ratio: Calories from carbs (6%), protein (16%), fat (78%)

◁ Tiramisu Crepe Cake

This elaborately layered cake requires a little more effort, but it’s worth every minute. It’s just as indulgent as high-carb tiramisu, and its impressive presentation makes it perfect for any special occasion.

1 cup (240 g/8.5 oz) ricotta cheese

1/4 cup (30 g/1.1 oz) coconut flour

1 teaspoon vanilla powder, or 1 tablespoon sugar-free vanilla extract

1 tablespoon (15 ml) sugar-free coffee extract

1 teaspoon sugar-free almond extract

1/4 cup (40 g/1.4 oz) powdered erythritol or Swerve

Pinch of salt

12 teaspoons (60 ml) ghee or virgin coconut oil for greasing, divided

31/2 cups (830 ml) heavy whipping cream

3/4 cup (120 g/4.2 oz) powdered erythritol or Swerve

11/2 teaspoons vanilla powder, or 11/2 tablespoons sugar-free vanilla extract

11/2 teaspoons sugar-free almond extract

11/2 teaspoons sugar-free rum extract

1/3 cup (29 g/1 oz) cacao powder

TO MAKE THE CREPES: Combine all the ingredients for the crepes, except for the ghee, in a bowl. Heat a medium skillet greased with a teaspoon of ghee over medium heat. When the skillet is hot, use a 1/3 cup (80 ml) measuring cup to pour in the batter, creating a crepe about 8 inches (20 cm) in diameter. Swirl the pan to spread the batter into a thin layer. Cook for about a minute, or until the batter is set. Flip over using a spatula. Cook for another 30 seconds. Transfer to a plate and set aside. Repeat for the remaining 11 crepes, greasing the pan with a teaspoon of ghee between each of the crepes.

TO MAKE THE FILLING: Place all the ingredients in a large bowl. Process with an electric mixer until fluffy and well combined. You’ll need about two-thirds of the mixture for the filling and one-third for the frosting.

To assemble the cake, line the bottom of a tall springform pan at least 4 inches (10 cm) tall and 8 inches (20 cm) in diameter with a piece of parchment paper. (If you don’t have a tall springform pan, use heavy-duty parchment paper to create an 8-inch/10-cm ring and insert it in the bottom of your springform pan to make it “taller.”)

Place one crepe inside the pan and top with 1/2 cup (80 g/2.8 oz) of the filling. Spread evenly and lightly dust with cacao powder (reserve some cacao powder for topping). Repeat for the remaining 11 crepes until the cake is complete. Then remove the cake from the springform pan, leaving the bottom of the pan intact to support the cake.

Decorate the cake with the remaining frosting. Spread some of the frosting on the top and sides of the cake. To decorate the top with the remaining frosting, use a piping bag with a round-tip attachment to create large droplets. Dust with the remaining cacao powder. Refrigerate for at least 2 hours before serving. Store in the fridge for up to 5 days.

NUTRITION FACTS PER SERVING (1 SLICE):

Total carbs: 5 g / Fiber: 0.9 g / Net carbs: 4.1 g / Protein: 9.9 g / Fat: 44.7 g / Calories: 470 kcal

Macronutrient ratio: Calories from carbs (4%), protein (9%), fat (87%)

◁ Chocolate Cupcakes with German Buttercream

Everyone needs a cupcake once in a while, even when you’re eating keto. So treat yourself! These light, fluffy chocolate muffins are topped with custard buttercream frosting, and they’re absolutely decadent—but completely sugar-free.

1 cup (240 ml) unsweetened almond or cashew milk, divided

1/2 cup (100 g/3.5 oz) granulated erythritol or Swerve

1/2 teaspoon vanilla powder, or 1 to 2 teaspoons sugar-free vanilla extract

6 large eggs, separated

1 cup (240 ml) unsweetened almond milk

1/2 cup (100 g/3.5 oz) granulated erythritol or Swerve

1 teaspoon vanilla powder, or 1 tablespoon sugar-free vanilla extract

11/2 cups (150 g/5.3 oz) almond flour

1/2 cup (64 g/2.3 oz) ground chia seeds

1/4 cup (25 g/0.9 oz) collagen powder (see here for alternatives)

1/2 cup (43 g/1.5 oz) cacao powder

3/4 teaspoon baking soda

11/2 teaspoons cream of tartar or apple cider vinegar

Pinch of salt

Optional: stevia drops or powdered erythritol or Swerve

TO MAKE THE CUSTARD: Place the egg yolks in a bowl and add 1/4 cup (60 ml) of the almond milk and whisk until frothy. Pour the remaining 3/4 cup (180 ml) almond milk into a saucepan and add the erythritol. Heat over medium heat, stirring until the sweetener has dissolved. Once boiling, slowly pour the hot milk into the egg yolks, whisking continuously to avoid scrambling (if you accidently scramble the eggs, process in a blender until smooth). Pour the mixture back into the saucepan and continue cooking over low heat, whisking continuously until the mixture thickens considerably. Remove from the heat, pour the custard into a bowl, and mix in the vanilla powder. Cover with plastic wrap, pressing it onto the surface of the custard to prevent a skin from forming on top. Let the custard cool completely.

TO MAKE THE MUFFINS: Preheat the oven to 300°F (150°C, or gas mark 2). Grease a muffin pan with the coconut oil. You will need three bowls. In the first bowl, combine the egg yolks, almond milk, erythritol, and vanilla (if using liquid extract). In the second bowl, combine the almond flour, ground chia seeds, collagen powder, cacao powder, vanilla (if using powder), and baking soda. In the third bowl, beat the egg whites with the cream of tartar until they form soft peaks. Add the dry ingredients to the egg yolk mixture, and combine well. Then stir about a third of the whipped egg whites into the batter to lighten it. Finally, gently fold in the remaining egg whites until well combined. Use a 1/3-cup (80 g) measuring cup to scoop the mixture into the muffin pan (you should end up with 18 muffins). Place in the oven and bake for 25 to 30 minutes until set. Let cool completely before decorating.

TO MAKE THE FROSTING: Use a hand mixer to beat the softened butter. Add the cooled custard, 1 tablespoon (15 ml) at a time, mixing constantly until smooth and creamy. Add a pinch of salt and sweetener if desired. Spoon the frosting into a piping bag and decorate each muffin with about 1.4 ounces (40 g) of the frosting. Refrigerate frosted cupcakes in an airtight container for up to 4 days. Both unfrosted cupcakes and the frosting can be refrigerated in separate airtight containers for up to 1 week, or frozen for up to 3 months. (Allow the buttercream to come to room temperature before frosting and serving.)

NUTRITION FACTS PER SERVING (CUPCAKE):

Total carbs: 5.5 g / Fiber: 2.9 g / Net carbs: 2.6 g / Protein: 7.5 g / Fat: 28 g / Calories: 293 kcal

Macronutrient ratio: Calories from carbs (4%), protein (10%), fat (86%)

◁ Halva Stacks

Halva is made from tahini, or sesame seed paste. I love it, but it’s usually high in sugar. Not this keto version, though! These bite-size halva bars are sweet, nutty, and so easy to make—and, thanks to the added collagen, they’ll curb your cravings and help you stay full for longer.

3 cups (750 g/1.65 lb) tahini (or use a cup each of each black, dark, and light tahini to create a layered effect)

11/2 cups (150 g/5.3 oz) collagen powder (see here for alternatives)

9 tablespoons (122 g/4.3 oz) virgin coconut oil

3/4 cup (120 g/4.2 oz) powdered erythritol or Swerve

11/2 teaspoons vanilla powder

11/2 teaspoons ground cinnamon

Pinch of salt

Pour away any excess oil from the tahini (the oil would prevent the bars from solidifying). To create the three-layer effect, scoop the black, dark, and light tahini pastes into three separate bowls. Into each bowl, add a third of the remaining ingredients: 1/2 cup (50 g/ 1.8 oz) collagen powder, 3 tablespoons (45 ml) coconut oil, 1/4 cup (40 g/1.4 oz) powdered erythritol, 1/2 teaspoon vanilla powder, 1/2 teaspoon cinnamon, and a pinch of salt. Mix until well combined. Transfer the black tahini “dough” to an 8 × 8-inch (20 × 20-cm) parchment-lined pan or a silicone pan. With a spatula, spread the dough evenly into the pan. Place in the freezer for 5 to 10 minutes to set, then top with the dark tahini dough, spread, and return to the freezer. Repeat for the light tahini layer, and place in the fridge for about an hour to set before slicing into 25 bites (5 rows by 5 columns) If you’re using just one type of tahini, simply mix all the ingredients, spread evenly in the pan, and refrigerate before slicing. Keep refrigerated for up to 1 week, or freeze for up to 3 months.

NUTRITION FACTS PER SERVING (1 FAT BOMB):

Total carbs: 6.8 g / Fiber: 2.9 g / Net carbs: 3.9 g / Protein: 10.2 g / Fat: 21 g / Calories: 243 kcal

Macronutrient ratio: Calories from carbs (6%), protein (17%), fat (77%)

◁ No-Churn Lemon & Raspberry Ice Cream

I’m a huge fan of no-fuss, no-churn ice cream, even though I have an ice cream maker. It’s so much simpler, and you can use the base recipe to make almost any flavor you can think of. This summery lemon and raspberry variation is one of my favorites, but the options are endless!

1/4 teaspoon cream of tartar or apple cider vinegar

1/2 cup (80 g/2.8 oz) powdered erythritol or Swerve

11/4 cups (300 ml) heavy whipping cream or coconut cream (see here)

1 tablespoon (15 ml) sugar-free vanilla extract or 1 teaspoon vanilla powder

11/4 cups (154 g/5.4 oz) raspberries, fresh or frozen

TO MAKE THE ICE CREAM: Whisk the egg whites with the cream of tartar in a large bowl. As the egg whites thicken, slowly add the powdered erythritol. Continue to whisk until stiff peaks form.

In another bowl, whisk the cream until soft peaks form when the whisk is removed. (Be careful not to over-whisk the cream.) In a third bowl, mix the egg yolks with the vanilla extract or vanilla powder (or a combination of the two). Slowly fold the whisked egg whites into the whipped cream. Then add the egg yolk mixture, and gently fold in with a spatula until well combined.

TO MAKE THE TOPPING: Place the mixture in a freezer-safe container and use a spoon to swirl the lemon curd through it. Top with the raspberries, letting them sink into the mixture. Freeze for at least 3 to 4 hours, or until set. (For better portion control, divide the ice cream among eight 1-cup [240 ml] containers, filling them three-fourths of the way, and store in the freezer for up to 6 months.) Let the ice cream sit at room temperature for 10 to 15 minutes before serving.

NOTE: Create your own flavor variations by adding blackberries, blueberries, or strawberries to the Basic Ice Cream recipe. Or try making chocolate ice cream by gently folding in 1/3 cup (29 g/1 oz) cacao powder.

NUTRITION FACTS PER SERVING (ABOUT 1 CUP/100 G/3.5 OZ):

Total carbs: 4.4 g / Fiber: 1.2 g / Net carbs: 3.2 g / Protein: 4.2 g / Fat: 18.8 g / Calories: 207 kcal

Macronutrient ratio: Calories from carbs (7%), protein (8%), fat (85%)

Mexican Chocolate Fudgesicles

These rich, chocolaty, dairy-free popsicles are sure to slay even the most stubborn chocolate craving. They take just twenty minutes to whip up, but they’re insanely delicious and so healthy: one popsicle covers almost a quarter of your daily magnesium and potassium needs.

3 ounces (85 g) unsweetened chocolate, or dark chocolate with at least 85% cocoa solids

1/4 cup (22 g/0.8 oz) cacao powder

3/4 cup (120 g/4.2 oz) powdered erythritol or Swerve

1 teaspoon vanilla powder, or 2 to 3 teaspoons sugar-free vanilla extract

2 teaspoons (4 g/0.2 oz) ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon salt

1/8 teaspoon cayenne pepper

Optional: liquid stevia to taste

2 tablespoons (30 ml) melted virgin coconut oil

Optional: unsweetened shredded coconut, or roughly chopped nuts such almonds, hazelnuts, or pecans

TO MAKE THE FUDGESICLES: Add the coconut milk to a saucepan. Bring to a simmer over medium heat. Remove from the heat, add the unsweetened chocolate, and let it melt. Add the cocoa powder, erythritol, vanilla, cinnamon, nutmeg, salt, and cayenne pepper. Mix until well combined. Set aside to cool to room temperature. When cool, taste and stir in liquid stevia if you prefer more sweetness. Pour into popsicle molds (about 1/3 cup/80 ml each). Add popsicle sticks and freeze for 3 to 4 hours.

TO MAKE THE DRIZZLE: When the popsicles are set, melt the dark chocolate and coconut oil in a saucepan or a microwave. Let it cool slightly (the drizzle shouldn’t be too hot). To easily remove the popsicles from the molds, fill a saucepan as tall as the popsicles with warm (but not hot) water and dip the popsicle molds in for 15 to 20 seconds. Return the popsicles to the freezer for 5 to 10 minutes before drizzling. Optionally, sprinkle each with your preferred topping before the drizzle hardens. Serve immediately, or freeze for up to 6 months.

NOTE: Want to make these popsicles extra nutritious? Simply substitute 1 large (200 g/7.1 oz) avocado for 1/2 can (200 ml/6.7 fl oz) coconut milk and blend it with the cooled fudgesicle mixture before pouring it into the popsicle molds. Avocado, which is high in heart-healthy monounsaturated fats and potassium, pairs perfectly with chocolate. And it has a neutral taste, so it blends into the fudgesicle mixture seamlessly. You won’t even know it’s there—even if you’re a picky eater!

NUTRITION FACTS PER SERVING (1 POPSICLE):

Total carbs: 7.8 g / Fiber: 2.6 g / Net carbs: 5.2 g / Protein: 3.8 g / Fat: 27.3 g / Calories: 273 kcal

Macronutrient ratio: Calories from carbs (7%), protein (5%), fat (88%)