Keto Recipes For Picky Eaters

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Keto For Picky Eaters

Sometimes you need to be a creative cook when you are dealing with a picky eater. So what makes a picky eater?

Our taste buds are genetic, but environment and experience also come into play. It’s kind of like nature/nurture debate. Science has revealed that you can be predisposed to be a picky eater and it’s in your genes.

That being said, how do you deal with a picky eater on a Keto diet? With the keto diet, one is trying to change the body from a glucose burner to a stored fat burner by eating macronutrients is a different proportion. 

Usually, that means eating 5% of your daily calories from carbohydrates, 70% from fats, and 20% from protein. 

Related Article: Easy Keto Recipes for Beginners

The benefits of a Keto diet are that in the process of burning fats the body produces ketone. When burning fat there is less insulin in the blood, as compared to when burning carbs and fats. 

The body then stores less fat. On the keto diet the metabolism speeds up, blood sugar levels fluctuate less, and usually, there are less hunger pangs. This diet was originally used with epileptic children. 

So you can’t really eat a sandwich on a Keto diet because bread is just too high in carbs. Try keto cloud bread or oopsie bread. 

The story goes that the original person who made up the recipe made a mistake and came up with these instead. Some of our best recipes came about that way.

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Keto Cloud Bread or Oopsie Bread

keto cloud bread or oopsie bread

This is a great alternative to bread, more like an airy pancake. 

Ingredients:

  • 3 Eggs separated.
  • 3 tablespoons cheese (cream cheese or mascarpone) 
  • Pinch of salt
  • Grated yellow cheese (optional) 

Whip up the egg whites to form stiff peaks in a separate.  It helps to have the eggs at room temperature and put a pinch of salt in while beating. 

Beat the egg yolks with cream cheese (or mascarpone cheese) and fold the egg mixtures together. Do this gently, fold do not stir. You want to keep things as airy as possible. 

Place about a ladle full of batter on a papered and buttered baking sheet forming round circles. Bake at 300 degrees for about 25 minutes. The baking is slow but there is less of a chance of burning the bread. 

I like to grate yellow cheese on top before baking. Let cool and use like bread. 

You can store leftover bread in the fridge or freezer, but use parchment paper between them or freeze them flat and stack after they have frozen because they can stick together. 

Be creative and wrap your sandwich in lettuce leaves like the Korean ssambap. Ssam means to wrap. Tasty bite-size pieces of steak, chicken, pork, or shrimp are wrapped in a lettuce leaf with vegetables and a dipping sauce.

Recipe for Steak Gorgachang Ssambap

Ingredients:

  • 1 pound cooked steak cut into thin bite-sized pieces ( can substitute other meat, chicken, turkey, etc) 
  • 1tablespoon olive oil
  • 2 cloves garlic sliced thin
  • Sliced onion in thin slices that are halved to make semi-circles
  • Ginger minced 
  • Salt
  • Pepper
  • 2 tablespoons Sesame oil
  • 3 tablespoons Coconut aminos or soy sauce
  • 1 tablespoon Marin
  • 1 tablespoon sesame seeds
  • 1  teaspoon keto-friendly sweeteners like stevia or monk fruit powder
  • ½ – 1 teaspoon Korean red pepper (optional but worth it) known as Gorgachang 
  • Lettuce leaves (traditionally bib lettuce) 
  • Sliced cucumber in thin sticks
  • Green onion chopped as garnish

Fry onion, garlic and ginger in olive oil for 1-2 minutes and then fry the meat. Add salt and pepper.  

Make a sauce with sesame oil, sesame seeds, Marin, Keto-friendly sweetener, coconut aminos or soy sauce, Gorgachang peppers. Let the sauce thicken a bit cooking for about 5 minutes. 

Assemble about a tablespoon of meat in the middle of the lettuce leaf. Sprinkle with cucumber sticks and green onion and fold the lettuce like a burrito wrap. Eat right away. 

What about Chocolate Tofu pudding? My friend Elli turned me on to this and my kids loved it. If you use a lite tofu-like silken it is low in carbs, only 1 gram for 3 ounces serving. 

You can dab some heavy whipped cream on top to add more fat and fun. I like to add a little sweetener to my whipping cream.  You can take that into consideration as part of the number of carbs per serving. 

Chocolate Tofu Pudding

Ingredients: 

  • 2 package lite silken tofu
  • ½ cup unsweetened cocoa powder
  • 2 tablespoons Keto-friendly sweeteners like stevia or monk fruit powder (Lakota) 
  • ½ teaspoon vanilla extract

Directions

Mix all ingredients in a bowl until smooth, using a hand blender or food processor. Serve chilled. You can store in the freezer for storage but thaw ahead of time. 

Keto Vanilla Berry Mug Cake

Keto Vanilla Berry Mug Cake

Very hard to resist but low in sugar and carbs. This is an easy 1-minute recipe that is worth trying. You make individual servings in a mug in the microwave. 

Ingredients: 

  • 1 tablespoon butter
  • 2 tablespoons cream cheese 
  • 1 tablespoon keto-friendly sweetener like monk fruit powder or stevia (more to taste) 
  • 1 tablespoon vanilla extract
  • 2 tablespoons coconut flour
  • ¼ teaspoon baking powder
  • 1 raw egg
  • 4-6 frozen berries like raspberry or blueberry

Directions:

Combine butter and cheese in a mug and zap in the microwave for 20 seconds. Add all ingredients except the berries, and mix well pushing down the batter from the sides. 

Press the berries on top. Zap again for 1 minute and check.  If it is not done then zap again for 20 seconds. Let it cool before you eat it. 

Microwaves heat from the inside out so you don’t want to burn yourself. You can lower the carbs by omitting the berries. 

You can also make this chocolate mug cake by adding a ¼-½ teaspoon of unsweetened cocoa powder but you may need to add some more sweetener depending on how bitter the cocoa. 

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