Chapter 7
Drinks
Strawberry Milkshake
Keto Berry Smoothie
Keto Sweet Tea
Hot Chocolate
Lemonade for One
Bulletproof Coffee
Southern Boiled Custard
Mocha Chip Frappé
Frosty Keto Float
Strawberry Milkshake
yield: 1 serving
prep time: 5 minutes
Who doesn’t love a milkshake? My first job was at Dairy Queen, so I know a thing or two about making milkshakes! You won’t believe how close this version tastes to a real strawberry milkshake; the cream makes it taste so good.
4 medium-sized cold or frozen strawberries, plus 1 fresh berry for garnish if desired
¾ cup unsweetened almond milk
¼ cup heavy whipping cream
1½ teaspoons granular erythritol
¼ teaspoon vanilla extract
¼ teaspoon xanthan gum (see Note)
Whipped Cream (here), for garnish (optional)
Put all the ingredients in a blender and blend on high speed until smooth and creamy, about 1 minute. Pour into a 16-ounce glass and serve immediately. Garnish with whipped cream and a strawberry, if desired.
Notes:
If you don’t have xanthan gum, you can leave it out, but it thickens the milkshake and gives it the perfect texture.
Keto Berry Smoothie
yield: 1 serving
prep time: 5 minutes
A lot of people think you can’t have smoothies on keto, but it’s actually really easy to make a great low-carb, high-fat smoothie.
1 cup baby spinach leaves
1 cup unsweetened almond milk
½ cup ice
½ cup fresh blackberries or other berries of choice, plus extra for garnish if desired
¼ cup raw pecan halves
1 tablespoon MCT oil
¼ teaspoon vanilla extract
⅛ teaspoon liquid stevia
Unsweetened coconut flakes, for garnish
Place all the ingredients in a blender and blend on high speed until smooth and creamy, about 1 minute. Pour into a 16-ounce glass and serve immediately. Garnish with coconut flakes and berries, if desired.
Notes:
You can experiment with a variety of nuts, berries, and extracts to create different smoothie flavors.
Keto Sweet Tea
yield: 8 servings
prep time: 5 minutes, plus 20 minutes to steep
cook time: 10 minutes
Southern as sweet tea! Growing up in the South, I thought everyone liked their tea sweet. If you prefer yours a little less sweet, decrease the amount of erythritol to 1/2 cup.
1 gallon filtered water, divided
4 family-sized bags black tea
¾ cup granular erythritol
5 drops liquid stevia
Ice, for serving
Lemon wedges, for garnish (optional)
1. In a large saucepan, bring 2 quarts of water to a boil. Remove from the heat and add the tea bags. Allow to steep for 20 minutes. Pour the other 2 quarts of water into a gallon-sized pitcher.
2. Remove the tea bags and squeeze them. Stir in both sweeteners until completely dissolved. Pour the concentrated tea mixture into the pitcher and stir to combine.
3. Serve over ice in tall 16-ounce glasses garnished with lemon wedges. Store in the refrigerator for up to a week.
Hot Chocolate
yield: 1 serving
prep time: 5 minutes
cook time: 10 minutes
Sometimes I like to have a cup of hot chocolate at night. I used to drink lots of the boxed kind. This low-carb version is easy to make and keeps me on plan!
1 cup unsweetened almond milk
¼ cup heavy whipping cream
1 tablespoon cocoa powder
1 tablespoon granular erythritol
⅛ teaspoon vanilla extract
FOR SERVING (optional):
Whipped Cream (here)
Sugar-free chocolate chips
Heat the almond milk, cream, cocoa powder, and erythritol in a small saucepan over low heat. Stir until the cocoa and sweetener are dissolved and all the ingredients are well blended and hot. Remove from the heat and stir in the vanilla extract. Pour the hot chocolate into a 12-ounce mug and top with whipped cream and chocolate chips, if desired.
Lemonade for One
yield: 1 serving
prep time: 5 minutes
Nothing tastes quite like a glass of fresh lemonade on a hot day. I love this single-serving lemonade because it’s easy to make a quick glass for yourself. However, you easily can double or quadruple the recipe to share with a friend (or two).
¼ cup hot water
1 tablespoon granular erythritol
Juice of 1 lemon
¾ cup cold water
Lemon slice, for garnish
In a 16-ounce glass, stir together the hot water and erythritol until the erythritol is dissolved. Stir in the lemon juice and cold water. Fill the glass with ice and garnish with a lemon slice.
Bulletproof Coffee
yield: 1 serving
prep time: 5 minutes
Here’s a basic recipe for the ever-popular fatty keto coffee! Feel free to add your favorite flavors to dress it up. A dash of cinnamon is always a good choice.
1 cup hot coffee
1 tablespoon MCT oil
1 tablespoon salted butter
1 scoop unflavored collagen peptides
Liquid stevia
Put all the ingredients, except the stevia, in a blender. Blend until frothy, 30 to 60 seconds. Sweeten with stevia to taste. Pour into a 12-ounce mug and serve immediately.
Notes:
You can add different sugar-free flavorings and extracts to your coffee. Cocoa powder is a good option to make a mocha-flavored version.
Southern Boiled Custard
yield: 4 servings
prep time: 10 minutes
cook time: 30 minutes
When I was growing up, it was tradition to have boiled custard at Christmastime. My mamaw and her sister would make gallons of it, as it was very popular in our family. This isn’t a custard that you eat with a spoon—it’s a drink that is similar to eggnog, except it’s usually served without alcohol. I was happy to create this keto version because my dad still loves boiled custard.
5 large egg yolks
½ cup granular erythritol, divided
2 cups heavy whipping cream
2 cups water
2 teaspoons vanilla powder or vanilla extract (see Note)
1. In a small bowl, whisk together the egg yolks and ¼ cup of the erythritol; set aside.
2. Attach a candy thermometer to a large heavy pot. Pour in the cream and water. Turn the heat to medium and stir in the rest of the erythritol. Continue stirring until the mixture gets hot, but don’t allow it to boil.
3. Take ½ cup of the liquid out of the pot and very slowly pour it into the egg yolk mixture, whisking constantly. Then slowly pour the yolk mixture into the pot, stirring continuously. The purpose of this step is to temper the eggs so that they don’t curdle.
4. Continue cooking the custard over medium heat, stirring frequently, until the temperature reaches 180°F, about 20 minutes. The custard should be thick enough to coat the back of the spoon. Remove from the heat and pour through a fine-mesh strainer into a pitcher. Stir in the vanilla powder and let cool in an ice water bath. Refrigerate until ready to serve. Serve cold in 8-ounce mugs or glasses. Store leftovers in the refrigerator for up to a week.
Notes:
I like to use vanilla powder in this recipe because the flavor is more intense, but you can use either the powder or the liquid extract.
SPECIAL EQUIPMENT: Candy thermometer
Mocha Chip Frappé
yield: 1 serving
prep time: 10 minutes
I’ve always loved coffee shop frappés. I liked them even before I developed a taste for
regular hot coffee. Of course, those frappés are loaded with sugar and carbs! This keto version hits the spot.
1 cup strong brewed coffee, cold (see Note)
1 cup ice
2 tablespoons heavy whipping cream
2 tablespoons granular erythritol
1 tablespoon cocoa powder
1 scoop unflavored collagen peptides
1 (½-ounce) square ultra-dark chocolate (about 90% cacao), chopped
FOR SERVING (optional):
Whipped Cream (here)
Ultra-dark chocolate shavings (about 90% cacao)
Put all the ingredients, except the garnishes, in a blender. Blend on high speed until the frappé is smooth and frothy. Pour into a 16-ounce glass and top with whipped cream and chocolate shavings, if desired. Serve immediately.
Notes:
Make sure to use a good-quality coffee that you enjoy drinking on its own. This drink is a perfect use for leftover morning coffee.
Frosty Keto Float
yield: 1 serving
prep time: 5 minutes, plus time to freeze mug
Root beer floats may be common in most parts of the United States, but in the South, our soda of choice for floats is Coca-Cola. How I used to love drinking a frosty Coke float loaded with ice cream! This float doesn’t have ice cream or Coke in it, but the addition of real cream mimics the flavor of melted ice cream. It’s delicious!
1 cup crushed ice
2 tablespoons heavy whipping cream
1 (12-ounce) can sugar-free cola or other flavored soda of choice
Liquid stevia
Whipped Cream (here), for serving
1. Place a 20-ounce mug in the freezer until it is frosty.
2. Place the crushed ice in the frosty mug, then pour in the cream. Slowly pour the soda over the ice and cream. Add stevia to your desired sweetness, then stir to combine. Top with whipped cream and serve immediately.
Notes:
Zevia sodas are a good option for this recipe because they are sweetened with stevia. Keep a mug stored in the freezer for a frosty drink anytime you want one!
Chapter 8
Condiments
Creole Seasoning
Taco Seasoning
Tennessee Dry Rub
Ranch Seasoning
Ranch Dressing
Buffalo Sauce
Tartar Sauce
Easy BBQ Sauce
Creole Seasoning
yield: about ½ cup (1 tablespoon per serving)
prep time: 5 minutes
Make your own Creole seasoning without all those additives and sugar. You can turn down the heat by decreasing the amount of cayenne pepper, but I don’t know why you’d want to! This seasoning can be used in anything you’d like to add a little kick to: eggs, meats, vegetables, or salads.
2 tablespoons paprika
2 tablespoons salt
2 tablespoons ground black pepper
1 tablespoon onion powder
1 teaspoon dried basil
1 teaspoon dried ground oregano
1 teaspoon cayenne pepper
In a small bowl, stir the ingredients together until well combined. Store in a jar with a lid. Shake before use.
Taco Seasoning
yield: about ½ cup (1 tablespoon per serving)
prep time: 5 minutes
This is probably my most frequently used homemade seasoning mix. For years, I used those little packets, which are loaded with additives. I’m so glad I started making my own instead! We love taco salad and eat it often.
¼ cup chili powder
2 tablespoons ground cumin
1 tablespoon smoked paprika
2 teaspoons salt
1 teaspoon ground black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano leaves
In a small bowl, stir the ingredients together until well combined. Store in a jar with a lid. Shake before use.
Notes:
Use 2 tablespoons of taco seasoning per pound of meat.
Tennessee Dry Rub
yield: about ¼ cup
prep time: 5 minutes
This dry rub is the perfect combination of smoky and spicy with a hint of sweetness. If you don’t like heat, you can leave out the cayenne pepper. This blend is great on all cuts of pork. My husband likes to put it on chicken wings and even shrimp!
2 tablespoons brown sugar substitute
1 tablespoon smoked paprika
2 teaspoons ground black pepper
1 teaspoon ground cumin
1 teaspoon dried ground oregano
1 teaspoon salt
½ teaspoon onion powder
¼ teaspoon cayenne pepper
In a small bowl, stir the ingredients together until well combined. Store in a jar with a lid. Shake before use.
Ranch Seasoning
yield: about 1 cup (1 tablespoon per serving)
prep time: 5 minutes
Once you make your own ranch seasoning, you’ll never want to go back to store-bought. And it’s easier to make than you might think!
5 tablespoons dried parsley leaves
3 tablespoons dried dill weed
2 tablespoons dried chives
2 tablespoons garlic powder
1 tablespoon dried minced onions
1 tablespoon onion powder
2 teaspoons salt
2 teaspoons ground black pepper
In a small bowl, stir the ingredients together until well combined. Store in a jar with a lid. Shake before use.
Ranch Dressing
yield: about 2 cups (¼ cup per serving)
prep time: 5 minutes
1 cup sour cream
½ cup mayonnaise
¼ cup heavy whipping cream, plus extra if needed
1 teaspoon freshly squeezed lemon juice
2 tablespoons Ranch Seasoning (here)
In a small bowl, stir the ingredients together until completely blended. If the dressing is too thick, thin it with more cream, adding 1 teaspoon at a time. Store in an airtight container in the refrigerator for up to a week.
Buffalo Sauce
yield: about 1½ cups (¼ cup per serving)
prep time: 5 minutes
cook time: 5 minutes
½ cup (1 stick) salted butter
1 cup Frank’s RedHot sauce, room temperature
Ground black pepper
Melt the butter in a small saucepan over medium-low heat. Stir in the hot sauce. Stir continuously until the butter and hot sauce are completely combined. Season with pepper to taste. Remove from the heat and allow to cool for 10 minutes before serving. Store in an airtight container in the refrigerator for up to 2 weeks. Stir before using.
Notes:
When making this recipe, it’s important to use room-temperature hot sauce so that the ingredients blend well.
Tartar Sauce
yield: about 1 cup (2 tablespoons per serving)
prep time: 10 minutes, plus 1 hour to chill
You can’t have a good fish fry without tartar sauce! A lot of store brands contain so many unnecessary additives and sugar. This keto-friendly version is a breeze to mix up.
1 cup mayonnaise
¼ cup dill relish
1 tablespoon freshly squeezed lemon juice
½ teaspoon Worcestershire sauce
1 tablespoon dried parsley leaves
1 teaspoon dried minced onions
Salt and ground black pepper, to taste
Put all the ingredients in a small bowl and stir until well blended. Refrigerate for 1 hour before serving. Store in an airtight container in the refrigerator for up to 5 days.
Easy BBQ Sauce
yield: about 2 cups (¼ cup per serving)
prep time: 5 minutes
cook time: 15 minutes
You don’t have to miss BBQ sauce! This version is perfectly delicious, and it’s keto. It’s a little thicker than most barbecue sauces, which makes it great to
use on Barbecue Chicken Drumsticks (here); it can be thinned with a bit more water to suit your tastes without affecting the flavor. It is also great served alongside Slow Cooker Pulled Pork (here).
1 cup tomato paste
1 cup water
½ cup granular erythritol
⅓ cup apple cider vinegar
2 tablespoons Worcestershire sauce
2 teaspoons chili powder
1 teaspoon smoked paprika
½ teaspoon garlic powder
½ teaspoon ground cinnamon
½ teaspoon salt
Place all the ingredients in a medium-sized saucepan. Bring to a simmer over medium heat, then continue to simmer, stirring occasionally, for 10 to 15 minutes. Remove from the heat and allow to cool before serving. Store in an airtight container in the refrigerator for up to a week.
Southern Keto Page 15
