The Charlie Foundation is pleased to present this Ketogenic Diet approved recipe with the collaboration of our partner site ketocook.com
Cran Strawberry Sauce (101 calories)
- 22g fresh strawberries
- 22g fresh cranberries
- 12g butter
- 20g water
- sweetener of choice
- Chop the strawberries and cranberries in half.
- Put the berries, water, butter and sweetener in a small 8 inch non stick pan.
- Heat the mixture over medium heat.
- Cover with a lid and cook until the berries are soft, about 1-2 minutes.
- Use the back of a silicone spatula to mash the berries while they are still in the pan.
- Cook until almost all of the water has evaporated.
- Remove the mixture from the pan and store in a small bowl. If the butter looks separated after removing from the heat, stir until it is combined.
- As it cools the natural pectin in the berries will hold onto the butter.
Some things to remember:
- This is best served room temperature or cold
The Charlie Foundation is pleased to present this Ketogenic Diet approved recipe with the collaboration of our partner site ketocook.com
(949 calories, 28.64g protein, 1.69g carbohydrate)
- Weigh and mix the protein powder, water, extract, sweetener and salt together very well.
- Stir until all the lumps are dissolved. Set aside.
- Weigh the room temperature butter.
Use electric beaters to "cream" the butter.
- Scrape the sides of the bowl once. Continue to cream the butter until it has lightened in color ans is lightt and fluffy.
- With mixers at low speed, slowly begin to pour the protein powder mixture into the creamed butter. Continue beating the mixture at a low speed until all the protein powder mixture is incorporated. Make sure you scrape the bowl!
- Now you are ready to decorate! Weigh the needed amount of icing and use exactly as regular frosting.
Some things to remember:
- Since this recipe contains butter, it must be refrigerated for storage.
- It will melt in high temperature or if left sitting in direct sunlight due to the butter.
- Use a pastry bag for writing and making designs.
- Use a drop of natural food coloring to make different colors.
- Good for hiding medication.
The Charlie Foundation is pleased to present this Ketogenic Diet approved recipe that was especially prepared for the Family Day event of our 3rd Symposium with the collaboration of our partner site ketocook.com
High Fiber Rolls
Ingredients (makes 4 rolls):
3:1 Ratio - 88 calories per roll
2:1 Ratio - 63.5 calories per roll
MAD (approximately 1.25:1) - 43 calories per roll
- Pre-heat the oven to 300 degrees.
- Mix the egg, oil, water (if using) and vinegar together very well.
- Add the flax meal, psyllium husks, baking powder, baking soda and salt to the egg mixture. Use a small spatula to combine the ingredients very well.
- Once the ingredients are combined, let the dough “rest” for 5 minutes. It will appear very wet, but as it sits, the dough will stiffen up to the constancy of very stiff oatmeal.
- Line a baking sheet with parchment paper. Divide the dough into 4 equal portions. You may weigh them on the scale for accuracy (total weight of ingredients in raw state divided by 4).
- Use wet hands (to prevent sticking) and shape the dough as desired. Place them on the baking sheet and bake for 30 minutes.
- One baked roll (1/4th of recipe) weighs between 21-23 grams and has 2.3g protein, 10.65g fat and 0.7g carbohydrate.
- The fiber content of each roll is 2.5g and is not included in the carbohydrate value.
- This recipe has been calculated according to the recommended serving size (1 teaspoon or 3g) of psyllium husks for children ages 6-12. Please ask your dietitian about how much psyllium to include in your diet.
- The ideal amount of water and oil combined is 29g. To calculate a different ratio, reduce the oil to meet your ratio and add enough water to compensate and equal 29g.
The Charlie Foundation is pleased to present the third in a series of Ketogenic Diet approved recipes with the collaboration of our partner site ketocook.com.
Spinach Bites (285 Calories, 3.5.1 Ratio)
This is the tastiest way to serve spinach that I have found yet… No one in my house is a spinach lover and these were gobbled right up, even by my non-keto 5 year old boy (and me too)! I served these with Walden Farms Ranch dressing. I did not include it in the calculation since some people can not tolerate it. Make sure you calculate it in if you would like a dipping sauce. They were equally delicious on their own though!
- 52g frozen spinach, cooked, weigh it, then drain the water out, chop it small.
- 15g egg whites
- 13g butter, melted
- 13g olive oil
- 6g almond flour
- 4g parmesan cheese, hard block grated
- salt/pepper/pinch of garlic powder
- Pre-heat the oven to 350 degrees.
- Prepare the spinach as described above.
- Mix in all of the ingredients and season it to your liking.
- Make sure that the mixture is very well combined. It will be on the “wet” side, you can put it in the freezer for 15 minutes to let it firm up a little.
- Scoop out bite size portions of the mixture and drop them onto a parchment lined cookie sheet.
- Bake for about 15-20 minutes (I baked for a full 20 minutes).
- Let them sit on the cookie sheet to cool and reabsorb any oil that has cooked out for a few minutes.
- Serve with a dipping sauce if desired.
A small amount of oil cooked out of the bites, but almost all of it reabsorbed while they cooled. If you are concerned about this, bake them in silicone cup cake liners or cookie molds.
Increase the oil or butter to increase the ratio.
These would make great “burgers” or wrap fillings for lower ratios. Just shape them into a patty instead.
The Charlie Foundation is pleased to present the second in a series of Ketogenic Diet approved recipes with the collaboration of our partner site ketocook.com.
This “simple” muffin recipe was not really that simple at all! It took me 3 days and 5 batches to come up with this version which is by far the best one. I was trying to re-create a basic quick bread type base with the intention of being able to easily add other ingredients such as cocoa powder, zucchini, pumpkin, carrots, blueberries, ect.. without having to guess at recalculating too much. I also wanted a basic recipe that was good enough to stand on it’s own for those whose kids are not into all the add-ins.
The other great thing about this recipe is by changing out the ground macadamia nuts for ground cashews, you instantly lower that ratio from 4:1 to 2.43:1, providing the base for lower ratio needs. I used all butter in mine because I thought the flavor of butter would be the most appealing. These can be described as “buttery” but both my husband and myself thought these were very tasty, and Charlotte has asked for them at every meal since I made them.
Lastly, I calculated this with the full intention of baking it in batches. This is why I am giving the large measurements. Charlotte's calorie needs are 285 per meal, so I divided the recipe into 10 servings (281.9 calories each) to meet her needs. If you need less calories, just increase the number of servings, for more calories, decrease the number of servings! You do this by taking the total number of calories for the recipe and dividing by the number of servings, here is an example: total # of calories for the entire recipe (2819)/number of servings (12)=234.9 calories each. You will need at least a 1000g capacity scale to make this large batch! The ingredients listed below are for a 4:1 ratio
- 178g butter
- 100g almond flour
- 100g macadamia nuts, ground into butter
- 25g coconut flour
- 93g egg, raw mixed well
- 10g Truvia
- 2g baking powder
- 5g cider vinegar
- 2g baking soda (this is not calculated in)
- vanilla extract (also not calculated in, use any flavorings you would like)
- pinch of salt only if using unsalted butter
- Pre-heat the oven to 350 degrees
- Use the lightest, large size, microwave safe bowl you have! Weigh the butter in the bowl and melt it in the microwave. Add the coconut flour, almond meal and macadamia nuts to the melted butter and stir until all the lumps are gone.
- Add all of the remaining ingredients and blend this together very well. The batter will be on the stiff side due to the butter cooling down.
- Use silicone cupcake liners and weigh out each individual portion. This is the total weight of the batter divided by the number of servings. You can use wet fingers to smooth out the tops of the muffins if you want.
- Bake the muffins for about 18-20 minutes. A toothpick should come out clean when inserted into the center of the muffins.
To add other ingredients such as carrots, apples, or cocoa powder to the 4:1 ratio muffins, reduce the almond meal to about 75g. If you are using zucchini, only reduce the almond meal to about 90g. I would also recommend weighing the amount needed of shredded zucchini and then pressing out as much liquid as possible before adding it to the muffins.
For any add-ins, use a puree form or very finely shredded form to ensure even distribution. If even distribution concerns you, add the extra ingredients to each individual muffin before cooking them.
For ratio needs in the 3:1 range, just add in any other ingredients you would like to use and reduce the amount of butter.
For ratio needs around the 2:1 range, use cashews ground into butter instead of the macadamia nuts. You could use a combination of both to meet your needs. Keep the rest of the recipe the same.
These are best served at room temperature. Freeze the batch to keep them fresh but allow them to come to room temperature before serving.
The calculation examples that I provided above will not apply to your recipe if you change any of the ingredients or amounts!
I did not try this, but you could try cooking this in a loaf pan. After calculating your specific recipe and number of servings, you would find the weight for the entire cooked loaf and divide it into the pre-determined number of servings. This will be different from the total weight of the recipe in a raw state, moisture content will have cooked out. Cooking time will increase considerably.
The Charlie Foundation is pleased to present the first in a series of Ketogenic Diet approved recipes with the collaboration of our partner site ketocook.com.
Forget the buns! Serve food on a stick, it usually goes over well with kids and adults alike. This is a typical grilled hamburger, deconstructed and put on a stick. It has all of the traditional ingredients, including the pickle on top. I chose to use mustard as the flavor for the dipping sauce, but you could use sugar-free ketchup, Walden Farms brand BBQ sauce or ketchup, mayonnaise or even ranch dressing. The mustard dip makes a large portion, so if you’re not a “heavy dipper” I would recommend some fat to be served on the side in a way that you prefer.
A hamburger can not be served without a side dish! I made this broccoli slaw as a different twist on regular coleslaw. The broccoli is raw, but you could lightly steam it to make the broccoli more mellow. Additionally, if pomegranate seeds are not available, use a little shredded apple.
The entire meal pictured is a total of 427 calories and a 4:1 ratio. The broccoli slaw is a separate recipe from the hamburger and dip. They do not need to be served together.
Hamburger on a Stick (253 calories 4:1 ratio) (Notation: casein-free if ghee is used in place of butter)
- 29g 80% lean ground beef, RAW
- 5g fresh tomato, cut into one chunk
- 3g iceberg lettuce cut the same size as the tomato
- 3g dill pickle, I used Bubbies brand
- 15g butter, room temperature
- 7g olive oil
- 10g yellow mustard
- salt/pepper, garlic powder
- wooden skewer
Soak wooden skewers in water for at least 30 minutes to prevent them from catching on fire! Season the raw meat with salt, pepper and a pinch of garlic powder. Press it onto the skewer into a ball making sure it is an even thickness around all sides. Carefully grill the meat until it is cooked thoroughly.
Skewer the lettuce, tomato and pickle on the end of the skewer.
Mix the room temperature butter, oil and mustard together until it is well combined. You will need to use a fork or a small whisk to help the butter blend in. Serve the dip with the hamburger stick.
Broccoli Slaw (174 Calories 4:1 Ratio)
- 29g raw broccoli15g Hellmann’s Mayonnaise
- 7.6 gpomegranate seeds
- 7g macadamia nuts, crushed into small pieces
- 2g cider vinegar
- 1g Truvia
Wash the broccoli well. Cut the florets off the thick stem and break them into very small pieces.
Use a shredder attachment on a Cuisinart and shred the stems. Mix the stems and the florets together very well to evenly incorporate them. If you want to steam the broccoli, now is the time! Weigh the portion you need and then lightly steam.
Finish by mixing in the remaining ingredients and season to your liking. It is best if you allow this recipe to sit overnight so all the flavors have time to blend together and the broccoli has time to soften a little.
All-in-one Banana Nut Chocolate Chip Muffin
From Laura Rohrbaugh, mom to Cadence (on diet since 4/2008, seizure-free since 5/2008) ....
After being on the diet 3+ years and developing lots of recipes through trial and error, I hit on one that's just too good not to share. My mission in creating this recipe was to develop a moist cake muffin containing all the fat, protein, and carbs in a single serving. I also wanted the muffins to freeze well or sit on a counter for a few hours without spoiling. Most of all, I wanted Cady to LOVE them!
The following is a 2:1 recipe, about 400 calories. This would make 1 mammoth muffin or 2 regular-sized muffins. Generally, I multiply this recipe by 6 and make 12 regular-sized muffins.
- 7 g cream, 36%
- 19 g fresh banana - MASHED
- 4 g coconut flour, Bob's Red Mill Organic
- 17 g yogurt, Dannon Light & Fit Carb/Sugar Control (vanilla or strawberry work equally well)
- 22 g Egg Beaters, original
- 5 g canola oil
- 31 g macadamia nuts, dry roasted with salt - GROUND
- 4 g butter - MELTED
- 7 g Nestle semi-sweet chocolate chips (mini chips work best)
- Insert paper liners into muffin tins (mammoth or regular). Preheat oven to 350 degrees. In bowl, mix melted butter, cream, yogurt, egg beaters, oil, and mashed bananas. Add sweetener to taste (~1 tsp. Sweet 10).
- In small bowl, toss chocolate chips with coconut flour (to prevent them from sinking to the bottom of the muffin). Stir in finely ground macadamia nuts. Next, add one pinch each of salt, baking soda, and baking powder.
- Fold wet ingredients into dry ingredients. Mix until just blended.
- Pour into paper-lined muffin tins.
- Bake for ~25 minutes until toothpick inserted in center is clean. Muffins will puff up and will be golden on top.
A great pita-type bread for making sandwiches or wraps. This recipe makes six - 5" diameter flat rolls as shown in the picture. Each are approximately 84 calories with 4gm of protein, 0.7gm of carbohydrate and 7gm of fat. The precise values are listed in KetoCalculator under the Fat category. Splenda adds 0.5gm of carbohydrate to the entire recipe. The rolls are even tasty without the Splenda
- 108 gm egg white - raw (about 3 egg whites)
- 48gm egg yolk - raw (about 3 egg yolks)
- 84gm Philadelphia Brand Cream Cheese - allow to warm to room temperature (about 1 hour)
- 1gm Splenda (or 1 packet)
- 1 pinch of Cream of Tartar (this does not even register on a 0.0gm scale)
- 1 pinch of salt
Note: the baked weight of this product has been used to determine fat, protein and carb content. As with other baked recipes on this site, prepare the recipe as follows then weigh out the amount that you or the dietitian has calculated into the meal or snack. Recipe submitted by Donna Rowbottom.
- Preheat oven to 300 degrees Farenheit (148 degrees Celsius)
- Add Cream of Tartar to egg whites then beat in a mixer until stiff.
- Using a mixer, beat the egg yolk and salt into the cream cheese. You may need to press out lumps of cream cheese with a spatula.
- Fold the egg yolk mixture into the whites until mixture is fairly smooth.
- Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.
- Bake about 30 minutes or until golden brown. Let cool on the sheet for 10 minutes then remove. Store in a zip-lock bag or wrap in plastic wrap. May be frozen.
A light batter turns chicken into a tasty finger food. Once prepared, the nuggets can be dipped in mayonnase (with a pinch of dill weed as shown here) or a mixture of mayonnaise and a low carb salad dressing. Kids will love these golden nuggets. Quantities are provided to demonstrate the approximate proportion of ingredients. This recipe was submitted by Tina Latham, mother of Abe.
- 3gm Cream - 36%
- 3gm Egg yolk, raw - mixed well
- 2gm Coconut flour - Bob's Red Mill Organic
- 15gm Chicken breast - raw
- 6gm Vegetable oil (Canola, Smart Balance, Olive etc)
- Weigh chicken breast then cut into 7-8 small pieces.
- Using tongs, place chicken pieces into dish with coconut flour then roll each piece of chicken to coat completely.
- Mix cream into egg yolk then pour over coated chicken. Turn just a few times to coat pieces then let sit for 2-3 minutes.
- Heat oil in small frying pan. Place chicken pieces indivdually into pan. Cook several minutes turning each over 2-3 times until golden brown.
This is a simple 4 ingredient cracker recipe submitted by Nevin's mom (see Keto Kids). The crackers are crisp and mild in flavor and taste great with a spread or dip. Nevin likes these with a spread made of cream cheese, butter, dash of cinnamon and 2 drops of carb-free sweetener. She also eats these with a mixture of peanutbutter and butter for a snack. You will find these listed (as prepared crackers) in the Fat Category of KetoCalculator as "Almond Crackers". A one inch square cracker (2.5gm) has 17 Calories, 0.16gm Carbohydrate and is a 3.27:1 Ratio.
- 30gm Almond Flour ( whole ground blanched almonds)
- 20gm Macadamia Nuts, dry roasted with salt - finely ground in a blender
- 15gm Olive Oil
- 15gm Egg white - raw
- 1/8th teasoon Salt (optional)
- Mix together all ingredients until dough becomes stiff.
- Line a cookie sheet pan with foil. Spread dough thin into an approximate 8 x 6 inch rectangle by patting dough flat with a spatula.
- Using a spatula, cut a grid into the dough to form approximately equal cracker squares.
- Bake at 325 degrees F for 10-12 minutes or until golden brown.
- Allow to cool before removing from pan. Store in a zip-lock bag or airtight container for up to 3 days or freeze.