preparation

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Expert recipes by Taffiny Elrod of KetoCookingSchool.com

We’re super happy to announce a new addition to our site. We were super impressed with the recipes being made by Taffiny Elrod of KetoCookingSchool.com and asked her if she could come up with some recipes that use Keto Chow. Taffiny is a chef and cooking instructor who specializes in food for health and traditional culinary techniques. She owns and operates a restaurant with her husband in New York’s Hudson Valley.

So far she’s made two recipes for us:

Pumpkin Spice Caramel Keto Chow Cheesecakes

 

Pumpkin Spice Caramel Chai Latte

Watch for more in the future! You can see more of Taffiny’s work at

By |2018-11-09T15:02:00+00:00November 9th, 2018|Categories: Keto Chow, Recipes|Tags: , , , |0 Comments

Keto Chow Donuts

We used a 9 donut mold to make these and it’s been fantastic with any flavor of Keto Chow that we’ve tried. To get the nutrition info I made a recipe in cron-o-meter, which is what we prefer for tracking your food. Recipe originally by Cristy Davis from the Sofa King Facebook group (I think Kristina Wells helped too).

Print Recipe
Keto Chow Donuts
Easy and simple, use just about any flavor Keto Chow to make donuts
Prep Time 10 minutes
Cook Time 8 minutes
Servings
donuts (with glaze)
Ingredients
Donuts
Glaze
Prep Time 10 minutes
Cook Time 8 minutes
Servings
donuts (with glaze)
Ingredients
Donuts
Glaze
Instructions
  1. Mix all ingredients in a bowl
  2. fill the molds, they will rise quite a lot
  3. microwave for 8 minutes (or less if you want them more moist)
  4. glaze and enjoy!
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By |2018-09-12T08:25:20+00:00September 12th, 2018|Categories: Keto Chow, Recipes|Tags: , , , |0 Comments

Raspberry Cheesecake with Keto Chow

Print Recipe
Raspberry Cheesecake
Satisfy your sweet tooth with a slice of creamy, raspberry cheesecake. A sweet almond crust piled with decadent cheesecake, topped with fresh raspberry topping and whipped cream. Enjoy a luxurious dessert while maintaining your meal plan and fitness goals.
Prep Time 30 minutes
Cook Time 90 minutes
Passive Time 2 hours
Servings
slices
Ingredients
Crust
Cheesecake
Raspberry Topping
Whipped Topping
Prep Time 30 minutes
Cook Time 90 minutes
Passive Time 2 hours
Servings
slices
Ingredients
Crust
Cheesecake
Raspberry Topping
Whipped Topping
Instructions
  1. Preheat oven to 350 degrees. Combine melted butter, almond flour, stevia, and vanilla in a small mixing bowl. The crust mixture should stick together in a ball (if your crust is crumbly add more butter).
  2. Grease a small cheesecake pan with coconut oil (I used a 6" pan and only made 1/2 of the recipe). Press crust firmly into the pan. Bake at 350 degrees for 10-15 minutes or until lightly golden brown.
  3. Remove from oven and cool for at least 10 minutes before pouring on the cheesecake filling.
  4. Beat softened cream cheese until fluffy. Add eggs and sweetener; beat until smooth.
  5. Add Raspberry Cheesecake Keto Chow and beat until smooth.
  6. Mix heavy cream and almond or coconut milk. Pour slowly into cheesecake batter while beating; continue to pour cream mixture until batter becomes the right consistency (batter should run but still be thick). Add more milk if needed.
  7. Pour cheesecake batter into pan.
  8. Smooth batter with a spatula and bake in oven for 25 minutes. After 25 minutes, reduce heat to 200 degrees and bake for an additional hour or until fully cooked.
  9. Remove from oven, cover with plastic wrap, and refrigerate for at least 2 hours or overnight.
  10. While cheesecake is cooling, heat 1 cup of water and frozen raspberries on stove; mash raspberries with a spoon. Add the Jello package to boiling water and remove from heat. Stir and add 1/2 cup of cool water. Cool in fridge until jello is thick but not completely set. Pour thickened Jello on top of cheesecake and continue to cool in refrigerator.
  11. Combine cream, sweetener, and vanilla. Either beat ingredients (with electric hand mixer) or blend in blender (I love using the blender--it's quick and easy) beat or blend until thick and stiff. Place cream in piping bag and pipe around the edges. If you don't have a piping bag, spoon whipped cream over top and smooth with a spatula.
  12. Cut Cheesecake into 12 slices.
  13. Serve, and try not to eat the entire pan!
Recipe Notes

Nutrition Information

Calories: 332

Fat: 33.1 g

Net Carbs: 4.6 g

Fiber: 1.1 g

Net Carb: 3.5 g

Protein: 6 g

 

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By |2018-08-14T23:21:47+00:00August 3rd, 2018|Categories: Recipes|Tags: , , |3 Comments

Orange Cream Keto Chow (and other flavors) Orange Creamsicles

Keto Chow is designed to be simple and convenient, but some times you might get bored with drinking it as a shake. Here’s how to freeze it into a creamsicle! We used a set of stainless steel forms because the reviews were excellent and they look like they’ll last forever.

Print Recipe
Orange Cream Keto Chow (and other flavors) Orange Creamsicles
A fun way to prepare and serve Keto Chow frozen
Prep Time 2 minutes
Passive Time 2 hours
Servings
creamsicles
Ingredients
Prep Time 2 minutes
Passive Time 2 hours
Servings
creamsicles
Ingredients
Instructions
  1. Mix up your Keto Chow as normal, you may want to use less water than normal. My creamsicles forms each hold 4 oz so I made mine to be around 16 oz to make 4 creamsicles per serving
  2. Pour into form, add the sticks
  3. Freeze!
  4. dip the frozen forms in warm water to loosen, if you're not eating them immediately, put them in a bag and freeze again
  5. Enjoy!
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By |2018-07-02T12:43:06+00:00July 2nd, 2018|Categories: Uncategorized|Tags: , , , |0 Comments

42 Days of Keto Chow – Day 21, Running on (almost) empty

This entry is part 21 of 44 in the series 42 days of Keto Chow Experiment

Yesterday afternoon I went to San Francisco. I was running a little late, made it to the gate just in time for boarding (I actually ran a lot of the way with a big backpack and roll display)… and just as I got there, my phone buzzed to let me know that the plane was delayed due to weather. Instead of leaving at 3, we left at 4:30. So I relaxed for a bit… and was nearly an hour late for the event I was going to SF for. That sucked.

I was able to mix up a 4 meal pitcher of Vanilla, Salted, Caramel, and Chocolate with heavy cream (that I brought in my bags) plus another pitcher with avocado oil. I got to talk to a few people, it might have been worth it, dunno yet. Funnily, the people that tried the samples the most and that I talked to the most were the other vendors. I kept getting “Wow, this actually tastes really good!” Shouldn’t be so surprised but I’ll accept it as a compliment =) I packed everything back up and took BART back to the airport, where I proceeded to wait from 10 pm to 4 am so I could check my bags and get to the gate for my 6 am flight.

I’m really quite tired. I slept for about 30 minutes around 11 pm and for about 2 hours between 2 and 4. Got back home at 10 am, took a shower and checked my ketones. As I mentioned yesterday, instead of dealing with bringing food I just ate all 3 meals before I left and fasted until I got home. When I checked my levels I was at 3.5 mmol/dL – that’s pretty high for doing heavy cream!

Anyway, I’m here at work, just like I was 24 hours ago, waiting for the USPS truck to come and pick up the mail, wishing I was asleep but I have too much to do and my brain is on so I wouldn’t be able to anyway (plus our bedroom is getting holes in the drywall sanded right now and everything is covered by sheets so I couldn’t sleep there if I wanted to (which I do).

By |2018-01-25T12:27:59+00:00January 25th, 2018|Categories: 42 days of Keto Chow Experiment|Tags: , , |1 Comment

4 years of DreamForce, this year: Keto Chow only

Every year there’s a really large (over 170,000 attendees) tech conference called DreamForce that’s put on by SalesForce in San Francisco. I’ve been attending since 2014, in fact, it was DreamForce 2014 that catalyzed my resolve to do a Ketogenic Diet. This year I didn’t just stay keto, I stayed 100% Keto Chow. I’m in the middle of an experiment where I’m only eating Keto Chow and only drinking water for all my meals. At first, I thought it was a terrible idea to do that during DreamForce, then I decided it was an awesome idea. Here’s how I did it.

In the past, I’ve stayed at hotels with refrigerators, this time that simply wasn’t an option. Most of the hotels near the conference were all booked up and the remaining ones fell into 2 categories: over $1000/night super swanky, under $75/night hostels with shared bathrooms. I went for the latter, luckily I got my own room without a bunk bed – but there wasn’t a fridge. I had to come up with a plan for preparing Keto Chow using only shelf stable ingredients. I’ve used Trader Joe’s shelf-stable whipping cream but I wanted to give Avocado Oil a shot, but before that – I wanted to give butter a shot!

I’m testing out a new version of Keto Chow, it’s very close to the current 2.0.2, just with some slightly different ingredients and with new flavors. One of these flavors is Savory Chicken Soup – it’s meant to be consumed while hot. If it’s hot, then I can use butter, which has the added bonus of not being liquid so I can make it easily through airport security without problems. I did the math and for my calorie target, I needed either a 1/2 cup of heavy cream, 1/4 cup of Avocado Oil, or a half stick of butter in each meal. So I put a bag of chicken Keto Chow and a half stick of butter into a HydroFlask. After going through security I found a coffee shop and the nice lady filled up my HydroFlask with crazy hot water (for free!). I dropped in the butter and Keto Chow powder and waited for my flight. I finally drank it around lunch time and it was still hot enough to slightly burn my tongue.

I did learn a very valuable lesson for dinner that night: don’t put the powder in with the oil until it’s time to add the water too. If you do, the powder and the oil will not ever fully mix with the water and you get floating crunchy powder blobs. It wasn’t fun, I only drank about 3/4 of it.


The rest of my meals were made in my HydroFlasks or Blender Bottle using Avocado Oil. I got a great tip in a comment that I should use a large syringe to measure the oil. That worked exceptionally well with a 60 cc/ml syringe. I would pour the oil into a disposable plastic cup and then fill up the syringe, squirt it into the container and repeat for all 3 containers. The only clean-up was wiping off the syringe tip with a tissue. I would have sandwich bags with the powder pre-measured in my backpack; and as soon as I got to a place with either ice water (regular Keto Chow) or hot water (the chicken soup one) I would prepare 2-3 of the bottles.

How is Avocado Oil? Well, if I hadn’t ever tried Keto Chow with heavy cream, I would think it’s awesome, but I have – so I still think it tastes far better with heavy cream and that’s what I’m using now that I’m back home. For shelf stable purposes, for people with issues digesting the heavy cream, for those that are lactose intolerant, or for people that want insanely low net carbs, avocado oil is an amazing option. I’m planning on putting a bunch in my basement for emergency food storage. Coupled with Keto Chow powder and water, I’m set!

Most of my Cron-O-Meter entries for the last week look something like this:

Yeah, that’s 1.4g of net carbs for the whole day! That’s insane. We’re talking 100% of my daily nutrition: with all my fat, all my electrolytes, protein, and more – with 1.4g of net carbs. Along with the low net carbs, my blood ketones were consistently in the 4-5.5 range.

Staying Keto Chow only at the conference really wasn’t that hard. When everyone else was standing in line for a lunch box, I was on-time for my next class. When everyone else was trying to find dinner accommodations, I drank mine (and often headed back to the hostel to sleep!). At the “DreamFest” concert, while all the people were scrambling to get hotdogs or the other food available (yeah like any of it would be keto friendly!) I just went and grabbed a seat – no fuss, no muss. The grand total cost of all my food for 5 days was $55.71 – that’s a screaming deal at just over $11 a day.

The picture collection at the top of this post is the “headshot” photos they offer for free in the “Admin” zone at DreamForce. I’ve gotten one each year I went. The first one was taken about 2 weeks before I started Keto. That year during DreamForce I gained 4lbs. The next 2 years I was, and stayed, keto – but I still gained 2-3 lbs during the conference. This year? I lost 2.2 lbs the 5 days I was gone.

N=me experiment: 4 weeks of *ONLY* Keto Chow – 2nd week tests back

I have the second round of test results from my experiment back. To quickly recap: I’m doing a test where I’m only eating Keto Chow and only drinking water. Nothing else. No snacks, no diet soda, no nothing. I am taking the Keto Chow fish oil pills as they are required to get the right EPA and DHA Ω3 fatty acids, and I was taking a magnesium malate supplement (I need more than normal) but I recently stopped that because the version of Keto Chow that I’m testing (v2.1rc2) has additional magnesium malate in it and the supplement I was taking had a gram of dextrose in it (which sucks). Here’s my complete food log and information from Cron-o-meter for the experiment so far, and here are my blood tests, updated with the results of my last blood test.

Insulin is up a bit though still quite low, my cholesterol is much the same as before other than my LDL-P count continues to drop. At this rate, it’ll be under 1000 around the time the experiment ends. CRP is higher but still in a good range. Still not dead from living on fat.

As discussed in my initial post about doing this experiment, I don’t have refrigeration available so I’ve been coming up with ways to adapt. Primarily I’ve been using avocado oil. I’ll be posting more about this when I’m actually back from the trip, but I’ll say right now that I absolutely prefer heavy cream. Avocado oil isn’t bad, and if I hadn’t ever tried Keto Chow with heavy cream I’d probably think it’s super awesome. For people with dairy or digestive issues, or people wanting something shelf stable it’s an amazing option that works very well. Avocado oil also has 0 carbs, which means my net carb totals for the days I ate only keto chow with avocado oil are a CRAZY low 1.4g – for the ENTIRE DAY. That’s insane, as is the 5.3 mmol/L of blood ketones I’m currently registering, I actually hit 5.5 a few days ago. Weird that the only ongoing biometric I have right now is blood ketones since I don’t have a scale or anything else. It’s going to be interesting Friday morning after I get home to see what happened to my weight this week =)

Introducing a new contributor & recipes section

We’re launching a new “Recipes” section of the site – in the “Information” tab. Many will use Keto Chow, but some may not – it’ll be a bit of a mix of the two =) Along with the new section, I’d like to introduce our new contributor: Victoria Jensen. She’ll be routinely posting new recipes. So far she’s posted one for Chocolate Mug Cake and a new one for Banana Nut Breakfast Muffins was posted today.

Victoria Jensen has been creating and improving recipes for over 10 years. She is passionate about physical health and loves to explore new food-related concepts in the health and fitness world. Her favorite thing to do is transform dishes she loves into diet-friendly meals. She now is exploring and improving Keto friendly recipes to share!

Here are all the recipes we’ve published so far:

Keto Chow Chocolate-Mint Meltaways
Pumpkin Spice Caramel Chai Latte
Keto Chow Almond Joy Bars
Hot (chocolate) Keto Chow
Pumpkin Spice Caramel Keto Chow Cheesecakes
Keto Chow Cookie Dough
ketoade electrolyte drink
Ketoade Electrolyte Drink
Red, White, and Blueberry Keto Chow Popsicles
3 Ingredient Keto Crepes with Homemade Berry Syrup
Keto Chow Chocolate Peanut Butter Truffle Cheesecake
Keto Chow Donuts
Raspberry Cheesecake with Keto Chow
Orange Cream Keto Chow (and other flavors) Orange Creamsicles
Smokey Asian Salmon
Roasted Asian Vegetables
Buffalo Coleslaw
Zucchini Brownies
Avocado Brownies
Rich Chocolate Avocado Frosting
Honey Mustard Wings
Homemade Honey Mustard Vinaigrette
Tuna-Stuffed Grilled Jalapeño Poppers
Salmon Cakes
Keto Pancakes
Shrimp Scampi
Loaded Mashed Cauliflower
"Potato" Salad (cauliflower =)
Low Carb Bread - Coconut Flour and Flax
Easy Keto Egg Nog (year round!)
Chicken Coconut Curry
Keto Naan Bread
Sous-Vide Smoked Brisket
Garlic Riced Cauliflower
Keto Pepper Nachos
Banana Nut Breakfast Muffins
Chocolate Mug Cake
Keto Chow Bars/Brownies (REVISED)
Keto Chow Jello
Keto Chow Pancake and Muffin batter (updated)
By |2017-11-01T10:22:02+00:00November 1st, 2017|Categories: Keto Chow, Site or Store Stuff|Tags: , , |1 Comment

n=me experiments – 100% Keto Chow, blood tests, dealing without a fridge

This entry is part 188 of 205 in the series Ketogenic Diet

I’m in the final stages of doing some changes to the Keto Chow recipe (v2.1) and I wanted to do a “burn-in” test to make sure that everything is working properly. Might as well experiment on myself, right? My plan for the next 4 weeks is to ONLY eat Keto Chow, drink only water, take fish pills, and have some salt if necessary. On Friday I went over to my local LabCorp and had 14 vials of blood drawn for 25 tests. Around vial 9, the vein in my left arm gave up and they had to pull the remainder from my right arm. Here’s what I got:

GGT Cortisol Heavy Metals Lipid Panel Thyroid Cascade Profile
Apolipoprotein A-1 C-Reactive Protein Hemoglobin A1c Lp-PLA2 Activity Uric Acid
Apolipoprotein B Fasting Insulin Homocyst(e)ine NMR LipoProf +Graph Vitamin A and E
CBC Ferritin, Serum IGF-1 Reverse T3, Serum Vitamin D
Comp. Metabolic Panel Free Fatty Acids Iron T3Free Zinc, RBC

My plan is to have 6 other tests done every Friday for the next 4 weeks:

NMR LipoProf +Graph Lipid Panel Comp. Metabolic Panel CBC With Diff. Fasting Insulin C-Reactive Protein

Today I’m running a test on my Postprandial glucose after eating. It’s something I’ve done before but it was time for an update I’ll probably report on that tomorrow.

Now, here’s where it gets fun: I started my experiment yesterday and it’s going well so far. Then I started thinking about what’s going on in the near future and realized I’m going to be heading off to San Francisco for the DreamForce conference in 2 weeks. Crap. “That’s like the worst timing ever for a test!” I thought, then I thought “Might actually be good timing for a test” The likelihood of me breaking keto traveling while I’m doing a nuts-o test on myself like this is actually lower.

Big problem is: the “hotel” I’ll be staying at does not have refrigeration available. I’m going to need to come up with a game plan during the 5 days I’ll be traveling. Here’s what I have so far:

  • I’m going to use avocado and MCT oil instead of heavy cream.
  • I’m going to portion out the powder for meals into individual bags ahead of time.
  • This week I’m going to test to see how adding the oil to the powder beforehand affects storage and taste.
  • If that works, I’ll put the oil right into each bag, making a sort of thin oily paste.
  • I’ll triple-bag the mix =)
  • I’m going to find a place that has ice and ice water available (they have it all over the place at the conference) and mix my keto chow in HydroFlasks, they should stay good for several hours, more than long enough for the “just mixed” taste to go away (which takes like 30 minutes).
  • I suspect I’m going to do some kind of intermittent fasting, maybe I’ll leave all of the stuff at my hotel and just eat 3 meals in a small window.
  • I’ll bring soap and a bottle brush and wash out my HydroFlasks every night.
  • I’ll have my magnesium supplements handy along with some salt. I’m planning on mixing salt with water to drink during the day if I feel like I need it.

Anyhow, that’s the plan. I’m posting this ahead of time to further decrease the likelyhood of me failing (accountability FTW!!!)