This recipe gives you one of the creamiest smoothies ever because it uses low-carb coconut yogurt and avocado. The flavor of the chocolate comes through really well, so this Keto drink would go down really well with the younger members of the family and can be a great way to get them off to a good start in the morning. The avocado adds healthy fats to the smoothie, so you will find it is filling too!

Hi Nanette, For this recipe I recommend a granulated sweetener in the crust and either powdered erythritol or powdered monk fruit in the filling. Pure stevia extract would be very concentrated and may change the end result. A stevia blend may work but the amount would vary depending on which one it is and what else is in it. You can check my sweetener conversion chart which can help if you look up the type you are using.
When we constantly consume sugar, we release dopamine in our brain – creating an addiction and an increased tolerance. Over time you will have to eat larger and larger amounts of sugar to continue the dopamine secretion. Once our body is dependent on a chemical reaction in the brain, we can find that we’re craving things even when we’re not hungry.
Today is the 3-year anniversary of Wholesome Yum! I am so humbled and grateful every single day that I get to do this. Thank you for being here… from the bottom of my heart! So to honor the anniversary of my little low carb recipe site (that maybe isn’t so little anymore?), I wanted to share with you one of my favorite low carb recipes. It’s not a celebratory cake or low carb dessert, but it’s a part of a popular low carb dinner staple… low carb tacos using keto cheese taco shells!
I make my own coconut milk yogurt. Easy, bring to a boil, add plain gelatin, let cool down to add culture (I use a small tub of Coyo plain), place in a an electric yogurt maker for 12 hours. When removing from maker I add stevia to sweeten, then put in jars into the fridge. It thickens up nice, like greek yogurt. Much cheaper than the store bought Coyo.

Registered Dietitian Cynthia Sass, RD has helped clients give up dairy for a variety of reasons. “Some tested positive for a dairy allergy, or had struggled with symptoms of lactose intolerance. Others experienced signs of a dairy sensitivity, like bloating, fatigue, and frequent sinus infections. Still others wanted to test whether eliminating dairy would improve inflammatory skin conditions such as acne, or eczema. Each is a valid reason for giving milk and butter the old heave-ho.”


I totally understand how you feel! 😊 But the truth is that most people can't do that... speaking from my own experience. When I started following a low-carb diet my palate was completely different to what it is now and I couldn't imagine skipping sweeteners, bread alternatives and other substitutes. They helped me transition into the way I eat now. These days I don't use any sweeteners - or just a small amount in occasional treats. I keep my diet very simple and often cook with just 5-10 ingredients.
By the 1940s, coronary heart disease was the leading cause of death in the United States. America is never a nation to roll over and die, so physicians and scientists got to work researching causes and preventive measures. That decade saw the birth of several heart health studies, like the Seven Countries Study and the Framingham Heart Study, which, as La Berge puts it, “suggested a strong correlation between diets high in saturated fats and cholesterol and increased incidence of cardiovascular disease.”
In prospective cohort studies, increased nut intake has been associated with a reduced risk of cardiovascular disease,[8] type 2 diabetes mellitus,[9][10] metabolic syndrome,[11] colon cancer,[12] hypertension,[13] gallstone disease,[14] diverticulitis,[15] and death from inflammatory diseases.[16] Overall, nuts and seeds are great foods to promote overall health and well-being in both the short and long-term!
Hi Jewell, Thank you for clarifying. Sorry to hear it was bitter! I’ve never experienced that before, either. Just the opposite, people often comment that this tastes just like a “regular” (not low carb or gluten-free) cheesecake. 🙂 I’m not sure where the bitterness would come from. What sweetener did you use, and did that taste bitter to you at all? Powdered erythritol doesn’t usually have any bitterness, but stevia does tend to have a bitter aftertaste (which is stronger in some brands).
One of the foods that people must completely eliminate while adhering to ketogenic diets is fruit juice. This is because fruit juices are a concentrated source of carbohydrates and sugar, and some may have added sugars. If you think there's already a lot of sugar in that mango or apple, don't even consider going near most commercially produced juices.
Danyiel, Your daily macronutrient needs (for calories, protein, fat, and carbs) vary person to person, and also based on what your fitness goals are (for example, weight loss, maintenance, etc.). There are calculators that help you determine your specific macro levels; you might find our macro calculator review post helpful: https://theketoqueens.com/keto-macro-calculator-review/ Please let us know if you have other questions; good luck on your keto journey!
Once you click the “Add to Cart” button that is right above, you will be taken to the secure checkout page. Just enter your information and then you will be given an instant access to the entire 3-Week Ketogenic Diet. You can view all the materials, the list, and the guides right on your computer, tablet, or smart phone. You could also download everything and print out as many copies as you would like. 
Oh my god, they are freaking delish. I had to bake for 20 mins instead and theyre still pretty crumbly but the best thing I’ve made on Keto. I was so sure they’d taste weird because of the almond flour but they taste seriously great. Wouldn’t be bad to have a coconut version and instead of raspberry, just use cocoa powder in either the cookie or the cream cheese.
In order to save you time and money (from printing and shipping costs), instead of being mailed, The 3 Week Ketogenic Diet is provided to you as an instant download E-Book or e-books which you can read on your PC, Mac, iPad, iPhone, Android, Smartphone, Tablet or E-Reader. You can transfer it to as many devices as you like, and even print out pages.
I'm asking because I'm on keto diet and finding how to get as much fiber as possible.If I need at least 25g of fiber/day(WHO), and for example not to exceed 50g of net carbs/day on Keto the math is easy. I can technically eat only food with max. ratio 1g fibre to 2g net carb - it means approx. half of nuts & seeds you listed. But If I multiply the fibre content by 0.3 to have just soluble fibre, I can't eat almost no nuts & seeds 😊
We already mentioned that fruit is an important source of vitamin C. Well, fruit is also a great way of meeting your daily needs for potassium and folate – two nutrients that studies show most people are not eating enough [5]. You will also find these nutrients in certain vegetables, but fruit is a more reliable source of these nutrients as it is, more often than not, eaten fresh.
Maya, OMG this was soooo delicious! My hubby was so impressed he said we need to keep it around all the time…I was thinking I need to make it more often so I can perfect it (wink, wink). I did buy a sugar free raspberry jam for the topping because I couldn’t “find” your recipe, then I read the entire recipe all the way through and VIOLA there it was. I’ll make that one next time.

Nevertheless, by 1977, when the Senate convened the first Select Committee on Nutritional and Human Needs, the so-called diet-heart hypothesis had been been misconstrued as the diet-heart gospel. The first US “Dietary Guidelines for Americans,” released in 1980, recommended that all Americans eat fewer high-fat foods and substitute nonfat milk for whole milk. “By 1984,” writes La Berge, “the scientific consensus was that the low-fat diet was appropriate not only for high-risk patients, but also as a preventative measure for everyone except babies.”
This is a wonderful patriotic dessert, designed for Independence Day, but it could also be suitable for the upcoming Royal Wedding in the UK! You have the red, white and blue layers comprising fruit and yogurt and eaten all together this is a creamy and zingy fresh Paleo dessert that you can enjoy any time, celebration or not! If you use blueberries you will not need to use the honey as they are sweet enough.

Yogurt contains calcium, vitamins B and D, and other minerals. Calcium isn’t just essential for healthy teeth and bones. Calcium is an essential nutrient your body needs. According to the USDA, you should consume around 1,100-1,200 milligrams each day[*]. Calcium also helps your blood clot, promotes muscle contraction and helps your heart pump blood[*].


The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.
Legit Halleluj! Made this perfect my 1st attempt & every multiple times following. Also my 1st attempt ever at cheesecake. I think I made it 6 times during recent holidays. Helped me stay on keto during that time!!! Though I still hope to one day find a lower to zero carb cream cheese. One time I swapped cream cheese for Neufchatel cheese as it has fewer carbs (& less fat) but tasted nearly identical. Also, I sub crust to all pecan instead (just ground up raw pecans, butter & erythritol), I’ll have to try to remake one time with your almond crust, if we can pry away from the pecan! **Thank you for your fabulous recipe!!** (I use organic & grass-fed ingredients whenever I can, so it’s always such a bummer when a new recipe doesn’t knock outta the park. But this one does.)
The beauty of The 3-Week Ketogenic Diet is that it's completely opposite of the majority of "lose-weight quick" weight loss scams. The 3-Week Ketogenic Diet focuses on FAT LOSS, not weight loss (the difference is explained in the Program Guide). You'll be eating anti-inflammatory foods that promote a healthy, a fast metabolism, and stimulates fat-burning hormones. You'll lose a lot of weight and inches in a short period of time and this time...you'll keep it off.
Not in the mood for cake? Brownies definitely come second on that list of delicious treats that we want once we turn to a ketogenic diet. You can easily make keto brownies that you can fully enjoy without having to fight against the craving to have more. Besides using almond flour and other mixtures of flours, you can make them out of avocado as well.

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Oh my god, they are freaking delish. I had to bake for 20 mins instead and theyre still pretty crumbly but the best thing I’ve made on Keto. I was so sure they’d taste weird because of the almond flour but they taste seriously great. Wouldn’t be bad to have a coconut version and instead of raspberry, just use cocoa powder in either the cookie or the cream cheese.
It starts with limiting carbohydrate intake to just 20–30 net grams per day. “Net carbs” describes the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once consumed, simply don’t count grams of fiber toward their daily carb allotment. So that means subtracting grams of fiber from total carb games, to give you the total net carbs.
Believe it or not, though, there are some fruits you can still incorporate into a keto meal plan with a little strategy. “In order to stay in the altered metabolic state of ketosis, most people will only be able to consume 20 to 50 grams of net carbs per day,” says Ginger Hultin, R.D., spokesperson for the Academy of Nutrition and Dietetics. That means you’ll have to carefully portion out and track your fruit intake to make sure it fits into your total carb allowance for the day. “An apple, for example, contains about 20 grams of net carbs, so eating just one could max out all of your carbohydrates for the day,” she explains.
Before I let you enjoy this quick and simple (but not just “another-one-out-there”) recipe, I’d like to point out that using full-fat Greek yogurt is important. Xanthan gum, on the other hand, can be an optional ingredient, but I do recommend using it. That way you higher the chances for the fluffy pancakes to gain just the right amount of firmness.
All Content Copyright © 2018 MyKetoCoach.com Unless Otherwise Noted - All Rights Reserved. Personal Ketogenic Diet Plan and Workout.All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. Please consult your physician before starting any diet or exercise program. Wiki link: Wiki: Ketogenic Diet
This is my own personal alternative, though I've recently fallen back in love with Greek yogurt again (normally the texture and waxy coating it leaves in my mouth are very off-putting...). Looking at this now, I could easily see adding an unflavored/flavored protein powder and/or collagen to make this have more of a protein content. You might even mix pureed cottage cheese with the sour cream. I'm not sure what that would do for texture... Possibilities are endless, really, once you master the initial recipe.
If you’re new or just still learning the ropes for the keto diet food list, your biggest questions probably revolve around figuring out just what high-fat low-carb foods you can eat on such a low-carb, ketogenic diet. Overall, remember that the bulk of calories on the keto diet are from foods that are high in natural fats along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as “healthy,” like whole grains, for example.

Hi Norma, The filling calls for confectioner’s (powdered) sweetener, and the crust can be either one, but I use regular (granulated) for the crust. If the filling is crunchy, what you have is granulated. Like you said, it still tastes good but the texture isn’t smooth if you don’t use confectioner’s. You can turn granulated into powdered by running it through a food processor for a while. Otherwise, you can buy the confectioner’s erythritol that I used here.
Oleuropein has been shown to produce numerous anti-oxidant, anti-inflammatory, anti-cancer, anti-viral and anti-bacterial benefits. Olive consumption increases glutathione production in the cardiovascular system and helps to prevent cancer cell growth throughout the body. (34, 33)  Olives and olive oil are great foods to eat on a ketogenic diet.  I like the pitted Kalamata olives here
Regardless of the reason you switched to a low carb diet, it’s important to be mindful of your daily macros and caloric intake. Watch alcohol intake because it is additional, and empty, calories and will hinder you reaching your goals. Alcohol metabolization stalls fat burning until it’s out of your system. Something we expand on further in our Guide to Keto Alcohol.
Thank you so much for this recipe! I love yogurt & started back on Keto after falling off the wagon–I discovered that it really works for me if I’m consistent), all the store-bought yogurts were so high in sugar, even the “low-carb” ones. Kroger had the only decent low-carb yogurt, but our local one has shut down (along with many others). Went online in desperation, found your recipe, had the ingredients at hand, gave it a try–wonderful! Threw some frozen blueberries in with it–even better! I won’t go back to store-bought yogurt. This fits the bill perfectly. Thanks so much!!!!
Coconut oil contains a combination of medium-chain triglycerides (MCTs) and long-chain fatty acids that make it one of the ideal ketogenic foods. Lauric acid is the dominating fatty acid most concentrated in unrefined coconut oil.  Coconut oil provides many benefits including the ability to regulate blood sugar and hormone levels, boost thyroid function, fuel the human body’s metabolic demands and provide healing support to cells, tissue and organs. (11, 12)

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The top three “fruits” on this list hardly exemplify the prototypical image of fruits in our minds, and it should come as no surprise. Fruits are typically banished from everyone’s keto diet shopping list, and for good reason. They simply pack too much sugar, and sugar is what we’re supposed to be avoiding at all costs, right? While this assertion may be true for most fruits, it turns out that there are a few delicious berries that provide very manageable carb content at a reasonable serving size. Two ounces of raspberries every day would certainly be enough for most people. You can always grab another 2oz for a total of 14 grams of net carbs. This will require some macro gymnastics if you’re hoping to enjoy balanced meals for the rest of the day, however.
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