Packed with healthy monounsaturated fats and lean protein these stuffed sweet potatoes make a great nutritious balanced dinner, packed lunch for the office or post work out meal.

Love or Hate Spice?

Feel free to adjust the lime and jalapeño spiciness to your taste.

I’m a huge fan of spice and heat, so definitely dial this down if you are sensitive to big bold spice flavours.

Need To Save Time?

I love to cook my sweet potatoes raw in the oven (you can do lots of jobs whilst they are cooking!) as personally, I love a soft, fluffy inside with a crispier skin.

However, I understand not everyone has time for this, so if you’re in a rush you can par-bake in the microwave and then finish off in the oven. This will cut the cooking time down by half.

How To Make The Avocado Stuffing

You’ll need:

• 1 large avocado
• Juice of 1/2 – 1 lime
• Salt and pepper to taste
• 2 green onions, finely sliced (30g)
• 2 – 3 tbsp fresh cilantro, chopped (10g) 1 green jalapeño, chopped

Mix the avocado with lime juice, salt, pepper, green onions, cilantro and jalapeño. Adjust jalapeño quantity, lime juice and seasoning to taste.

Related Recipes

• Keto Guacamole – Low-Carb Avocado Recipe
• Healthier Fish and Chips
• Salmon with Cabbage Slaw

Print

Chicken Stuffed Sweet Potato (with avocado)

These chicken stuffed sweet potatoes are made better with avocado! If you're looking to bring back carbs after going low carb in a healthy way, this recipe is for you!

Course Dinner, Main Course

Cuisine Australian, Dairy Free, Gluten Free, grain free, Nut Free, Paleo, sugar free, Whole 30

Keyword chicken stuffed sweet potato

Prep Time 10 minutes

Cook Time 35 minutes

If roasting sweet potatos from raw 20 minutes

Total Time 1 hour 5 minutes

Servings 4 servings

Calories 375kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 4 medium sweet potatoes 840g
• 2 large chicken breasts or 320g roasted chicken
• 1 tsp extra virgin olive oil
• 1 large avocado
• 1 large lime juiced
• Salt and pepper to taste
• 2 green onions finely sliced (30g)
• 2 – 3 tbsp fresh cilantro chopped (10g)
• 1 medium green jalapeño chopped

Instructions

• Preheat the oven to 425F / 220C / 180 fan and line a large baking sheet with parchment paper.
• Scrub your sweet potatoes and dry with kitchen roll. Rub the skins with a little olive oil and optional salt. Prick with a fork several times to release any steam.
• Add sweet potatoes to the baking sheet and bake for 45 – 55 minutes or until soft. Cooking times will vary depending on the size of your potatoes. (To speed up the cooking time you can precook in the microwave for 6 – 8 minutes then cook for about 20 minutes in the oven if you prefer.)
• Meanwhile, if you’re cooking the chicken, drizzle with oil and sprinkle with sea salt, then bake on a separate parchment lined baking sheet for about 20 minutes, or until no longer pink on the inside. Allow to rest and then shred the meat using 2 forks. Option to use chicken thighs if you prefer.
  
• Mix the avocado with lime juice, salt, pepper, green onions, cilantro and jalapeño. Adjust jalapeño quantity, lime juice and seasoning to taste.
  
• Mix chicken with avocado mix.
• Slice sweet potatoes, option to fluff the insides a little with a fork and add a drizzle of olive oil if you like then top with chicken mix and more cilantro.

Notes

Storage: Tupperware in the fridge for 2 days

Nutrition

Serving: 1potato with stuffing | Calories: 375kcal | Carbohydrates: 48g | Protein: 23g | Fat: 11g | Fiber: 11g | Net Carbs: 37g

The post Chicken Stuffed Sweet Potato appeared first on FatForWeightLoss.

This Healthy Salmon and  Slaw is the ultimate fast and utterly delicious weeknight dinner. For a lighter alternative to mayo, I used yoghurt for the slaw dressing.

For a dairy-free option, I like to make this with coconut yoghurt.

This crispy pan-fried salmon and slaw is low in carbs, rich in healthy fats and high in protein.

Do you ever wonder what that white substance is when you cook salmon?

It’s called albumin. Often sited as happening when you cook at higher temperatures but trust me I’ve tried cooking at lower temperatures, using wild and farmed salmon, and it still does it sometimes.

If your salmon isn’t super fresh ie a few days old but still well within its sell-by date, it can still do it. For that reason, if you want pretty salmon, it’s best to pan fry, but feel free to roast if you prefer. Don’t worry though, if it happens to you, it’s perfectly safe to eat.

How To Make A Quick Slaw

For The Dressing:

• 1/4 cup unsweetened Greek or coconut yoghurt for dairy free
• 1/2 tsp extra virgin olive oil
• 1/2 tsp lemon juice
• Pinch of salt + pepper

For The Vegetables:

• 1/2 cup red cabbage, shredded (35g)
• 1 cup white cabbage, shredded (70g)
• 1 small carrot, peeled + shredded (50g)
• 1 scallion, finely sliced (15g)
• 20g mangetout, thinly sliced 
• 2 tbsp fresh parsley, finely chopped

Mix the slaw dressing together in a small bowl. Season to taste.

Add all the slaw vegetable ingredients to a mixing bowl and toss to combine with the dressing. Place in the fridge.

Related Recipes

• Healthier Fish and Chips
• Low Carb Salmon and Cream Cheese Pinwheels
• Creamy Keto Slaw

Print

Salmon with Cabbage Slaw

Course Dinner, Lunch, Main Course, Main Dish

Cuisine American, Australian, egg free, grain free, Low Carb / Keto, Mediterranean, Paleo, sugar free, Whole 30

Keyword cabbage, Creamy Keto Slaw, Salmon and Cream Cheese Pinwheels, salmon with cabbage slaw

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 2 Servings

Calories 337kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

Slaw Dressing

• 1/4 cup unsweetened Greek or coconut yoghurt for dairy free
• 1/2 tsp extra virgin olive oil
• 1/2 tsp lemon juice
• Pinch of salt + pepper

Slaw

• 1/2 cup red cabbage shredded (35g)
• 1 cup white cabbage shredded (70g)
• 1 small carrot peeled + shredded (50g)
• 1 scallion finely sliced (15g)
• 20 g mangetout thinly sliced
• 2 tbsp fresh parsley finely chopped

Salmon

• 1 tbsp extra virgin olive oil
• 1/2 tsp paprika
• 1/3 tsp garlic powder or 2 garlic cloves minced
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 5-ounce salmon fillets

Instructions

• Mix the slaw dressing together in a small bowl. Season to taste.
  
• Add all the slaw vegetable ingredients to a mixing bowl and toss to combine with the dressing. Place in the fridge whilst you make the salmon.
  
• Add 1 tbsp olive oil, paprika, garlic powder, salt and pepper to a small bowl. Stir to combine.
• Rinse the salmon fillets and pat dry thoroughly with paper towels. Brush marinade on top of salmon.
  
• Spray a non-stick frying pan with a little olive oil. Cook flesh side down (skin side up) undisturbed for 3 – 4 minutes on a medium heat. Flip and cook for a further 5 minutes or until the salmon is cooked through to your liking. NOTE: Cooking times will vary depending on the thickness of your fillets and if you use wild or farmed salmon.
  
• Option to bake in the oven on a greaseproof lined baking tray for 12 – 15 minutes. (375F / 190C) NOTE: oven roasting often results in the albumin releasing from the salmon (white substance you often see on salmon). This is perfectly safe to eat. Even cooking at low temperatures I find it does it so if you want pretty salmon my advice is to pan fry!
• Serve salmon with slaw. Sprinkle the fresh parsley and lemon wedges.
  

Notes

If your salmon isn’t super fresh ie a few days old but still well within its sell-by date, it can still do it. For that reason, if you want pretty salmon, it’s best to pan fry, but feel free to roast if you prefer. Don’t worry though, if it happens to you, it’s perfectly safe to eat.

 

For a lighter alternative to mayo I used yoghurt for the slaw dressing. For a dairy-free option, I like to make this with coconut yoghurt.

Nutrition

Calories: 337kcal | Carbohydrates: 9g | Protein: 33g | Fat: 18g | Saturated Fat: 3.5g | Net Carbs: 6.5g

The post Salmon with Cabbage Slaw appeared first on FatForWeightLoss.

This recipe is for those who are introducing carbs back into their diet after going low carb and need a better source of carbs (rather than regular chips and breaded fish).

Rich in healthy omega-3 fatty acids and better for you sweet potatoes, it’s the kind of balanced dinner recipe the whole family will enjoy. It’s also a great post-workout meal.

The green pickle and caper dressing adds a wonderful tanginess that pairs amazingly well with my healthier tartar sauce – made with Greek yoghurt instead of mayonnaise.

Sweet Potato Chips

Put the sweet potatoes in a large roasting tray lined with greaseproof paper. Drizzle with 1 tbsp olive oil and season with salt. Roast for 25 – 35 minutes, turning halfway through, or until soft to your liking

Green Pickle and Caper Dressing

You’ll need:

• 1 garlic clove, minced
• 1/2 tbsp capers, drained
• 1 small gherkin, finely chopped (25g)
• 1/3 tsp dijon
• 2 tbsp olive oil
• 2 tbsp fresh parsley, finely chopped
• 2 tbsp fresh parsley, finely chopped

Place all the green dressing ingredients in a mini food processor (or I find a spice grinder works fab for this) and blitz until smooth. For a chunkier dressing, you can just mix it in a bowl.

What Makes This Recipe Healthier?

Regular fish and chips are made with potatoes that have been deep-fried in vegetable oils (like canola oil) which become unstable when heated to high temperatures.

This in combination with the breaded coating around the fish adds up to a large number of fats and carbs, and very little protein or healthy fats.

Related Recipes

• Low Carb Dill Dip
• Boiled Eggs with Thai Dipping Sauce
• Keto Tortilla Chips

Print

Healthier Fish And Chips

Fish and chips is the ultimate comfort food but this is my nutritionally balanced super healthy version made with baked sweet potatoes and salmon instead of fried white potatoes and battered cod. Rich in healthy omega 3 fatty acids and better for you sweet potatoes, it’s the kind of balanced dinner recipe the whole family will enjoy. It’s also a great post work out meal.

Course Lunch, Main Course

Cuisine American, Australian, Dairy Free, Gluten Free, grain free, Mediterranean, sugar free

Keyword fish and chips, healthier fish and chips

Prep Time 20 minutes

Cook Time 15 minutes

Total Time 35 minutes

Servings 2 People

Calories 590kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 2 sweet potatoes unpeeled (about 300g), sliced into 1 inch thick wedges or fries
• 1.5 tbsp olive oil
• 2 salmon fillets 250g
• 1/2 cup petit pois 65g – or regular peas

GREEN DRESSING

• 1 garlic clove minced
• 1/2 tbsp capers drained
• 1 small gherkin finely chopped (25g)
• 1/3 tsp dijon
• 2 tbsp olive oil
• 2 tbsp fresh parsley finely chopped
• 1/2 medium lemon, juiced

TARTAR SAUCE

• 1/3 cup greek yogurt 80g
• 1½ tbsp mini capers drained
• 1/2 tsp lemon juice
• 1 small green onion very finely chopped
• 1 tbsp fresh parsley finely chopped, plus extra to serve
• Salt and pepper to taste

Instructions

• Preheat the oven to 400F / 200C /180 fan.
• Put the sweet potatoes in a large roasting tray lined with greaseproof paper. Drizzle with 1 tbsp olive oil and season with salt. Roast for 25 – 35 minutes, turning half way through, or until soft to your liking.
  
• Place all the green dressing ingredients in amini food processor (or I find spice grinder works fab for this) and blitzuntil smooth. For a chunkier dressing you can just mix in a bowl.
  
• Mix all the ingredients for tartar sauce together in a small bowl.
  
• Season the salmon with salt and pepper. Add 1/2 tbsp of olive oil to a non stick frying pan and fan fry skin side down for 4 minutes. Flip and cook for a further 4 – 5 minutes, or until the salmon is cooked through. Cooking times will vary depending on the thickness of your salmon.
  
• Add peas to a mug of boiling water and allow to thaw for 5 minutes. Option to boil in a little water for 2 – 3 minutes until cooked. Drain.
  
• Plate sweet potatoes, salmon and peas and drizzle with dressing. Serve with tartar sauce on the side.

Notes

The green pickle and caper dressing adds a wonderful tanginess that pairs amazingly well with my healthier tartar sauce – made with Greek yoghurt instead of mayonnaise.

Nutrition

Calories: 590kcal | Carbohydrates: 36g | Protein: 35g | Fat: 33g | Net Carbs: 29g

The post Healthier Fish and Chips appeared first on FatForWeightLoss.

Make Low Carb Bread Using Egg Whites

I have been working with clients wanting to lose weight using a low carb/keto approach. During this time, I’ve found that my almond flour keto bread has too much fat to be helpful to my clients anymore.

In my opinion, being able to add butter, mayonnaise, butter or cheese to a sandwich makes it a little more interesting, keeping keto sustainable long term.

This made me think, maybe I could take my cloud bread recipe and just make a loaf from that recipe. I wanted to keep it simple, using ingredients you can purchase from your grocery store. Always using ingredients you have to purchase online just makes everyone frustrated.

There are a few similar recipes around which utilise different ingredients. Everything from sour cream (sugarfreemom) to Alulose (Maria Emmerich).

Whilst these recipes are great (and you should definitely follow both Brenda and Maria as they are fantastic recipe developers) adding sour cream means you can’t add other delicious fats.

Also, allulose is what’s called a “rare sugar”, and when made commercially, manufacturers use enzymes to convert fructose from corn and other plants into allulose. Not exactly what I call health food.

This bread is made with only 3 ingredients. Egg whites, whey protein powder and cream of Tartar. All available at your local grocery store.

Does this bread taste eggy?

You’d think that so much egg white would make the whole house smell like eggs… I’ve made this recipe a lot recently, and there is no eggy smell whatsoever.

The only time you might encounter an eggy smell when baking this recipe is if you have the oven turned up too high (causing a burning smell) – which also happens in the toaster if the bread gets too close to the heating elements.

Where do you buy egg whites?

You can purchase egg whites in the egg section at your grocery store. Thanks to all the low-fat diets, buying plain egg whites is actually pretty easy.

This brand is available at both Coles and Woolworths. There is also a free-range version of the same product which is in a green coloured container.

Where do you buy protein powder?

You can use any whey protein powder you like, but I find this one works the best. It is unflavoured, and it’s in the health food section at coles.

How to make keto cloud bread loaf

1. Preheat your fan forced oven to 160C (320F).
2. In a large clean dry bowl, whisk the egg whites on medium speed until stiff peaks form (about 5-8 minutes). This can be done in a stand mixer or using a hand held electric mixer.
3. Add in the whey protein powder and Cream of Tartar, and mix on low until all the ingredients are combined and uniform in colour.
4. Grease a bread loaf tin, and line with partchment paper (quick tip, scrunching the partchment paper into a ball, then unfolding will help the paper mould to the shape of the tin).
5. Spoon the egg white mixture into the bread loaf tin until the mixture goes above the top of the tin. Use the back of your spoon to shape into a bread loaf, and bake in the oven for 30 minutes
6. Once 30 minutes is up, turn the oven off and place a kitchen towel into the door of the oven to keep it slightly adjar. Keep it like this for 20-30 minutes, as this will allow the oven to cool slowly and help avoid the loaf from deflating.
7. Remove the loaf from the oven, and slice into 10 thick slices. Nutritional information is per slice.
8. These slices will keep in the fridge for up to 3 days, or frozen with partchment paper bewteen the slices for up to 2 weeks.

What to do with egg yolks if using separated whole eggs?

If you are just using regular eggs, keep the egg yolks! They work really well when making recipes such as:

• Keto Mayonnaise – Homemade Keto Recipes
• Keto Custard
• Low Carb Eggnog

What is Cream Of Tartar (and do I have to use it?)

When whipped, egg whites (also known as albumen) can swell up to eight times their initial volume. The acidity of cream of tartar helps egg whites achieve their full volume potential, and stabilizes them by helping hold in water and air.

What are the macros for this keto cloud bread loaf recipe?

Per slice, this bread has a total of:

• 50cals
• 10g protein
• 1g fat
• 1g total carbs

Compared to my keto almond flour bread, this has substantially less fat, which means you can add fats on top, like nut butter, mayonnaise, avocado or butter.

Other Keto-Friendly Bread Recipes

• Keto Bread
• Keto Coconut Bread
• Nut Free Keto Bread
• Keto Cloud Bread (Oopsie Bread Rolls)

Print

Keto Cloud Bread Loaf

Trying to go keto, but having a craving for bread, or need a quick sandwich for lunch? This keto cloud bread loaf is a keto bread recipe made using egg whites and protein powder and tastes just like real white bread.

Course Dinner, Lunch, Snack

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, sugar free, Vegetarian

Keyword keto bread egg whites, keto cloud bread loaf

Prep Time 15 minutes

Cook Time 30 minutes

Resting Time 20 minutes

Total Time 1 hour 5 minutes

Servings 10 Slices

Calories 50kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• Bread Loaf Tin

Ingredients

• 350 ml egg whites or egg whites from 12 large eggs – 12 floz
• 60 g whey protein powder 2 scoops, unflavoured – 2 oz
• 1/2 tsp Cream of Tartar
• butter for greasing the pan

Instructions

• Preheat your convection (fan forced) oven to 160C (320F).
• In a large clean dry bowl, whisk the egg whites on medium speed until stiff peaks form (about 5-8 minutes). This can be done in a stand mixer or using a hand held electric mixer.
• Add in the whey protein powder and Cream of Tartar, and mix on low until all the ingredients are combined and uniform in colour.
• Grease a bread loaf tin, and line with partchment paper (quick tip, scrunching the partchment paper into a ball, then unfolding will help the paper mould to the shape of the tin).
• Spoon the egg white mixture into the bread loaf tin until the mixture goes above the top of the tin. Use the back of your spoon to shape into a bread loaf, and bake in the oven for 30 minutes
• Once 30 minutes is up, turn the oven off and place a kitchen towel into the door of the oven to keep it slightly adjar. Keep it like this for 20-30 minutes, as this will allow the oven to cool slowly and help avoid the loaf from deflating.
• Remove the loaf from the oven, and slice into 10 thick slices. Nutritional information is per slice.
• These slices will keep in the fridge for up to 3 days, or frozen with partchment paper bewteen the slices for up to 2 weeks.

Video

Notes

What is Cream Of Tartar (and do I have to use it?)

When whipped, egg whites (also known as albumen) can swell up to eight times their initial volume. The acidity of cream of tartar helps egg whites achieve their full volume potential, and stabilizes them by helping hold in water and air.

Need it to be 100% Dairy-Free?

There is very little dairy in whey protein isolate, however, if you need it to be 100% dairy-free, you can also use egg protein powder with the exact same results.

What If I Don’t Have A Convection Oven?

Simply adjust to cooking temperature to 180C (350F)

Nutrition

Serving: 1slice | Calories: 50kcal | Carbohydrates: 1g | Protein: 10g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 10mg | Sodium: 92mg | Potassium: 100mg | Sugar: 1g | Vitamin A: 16IU | Calcium: 23mg | Iron: 1mg | Net Carbs: 0.01g

The post Keto Cloud Bread Loaf appeared first on FatForWeightLoss.

Estimated reading time: 5 minutes

One Pot Keto Recipes

Slow cookers, also known as crock pots, have been around for many years. A recent addition to the market is the pressure cooker, popularised by the Instant Pot brand. 

Pressure cookers are beneficial for cooking at high altitude, where people require pressure to cook regular food. There is less pressure at higher altitudes, so creating more pressure will help cook food faster. In some cases, the food will cook better than at sea level as well.

I like to think that pressure cooking is like slow cooking on steroids. You get all the benefits of a slow cooked meal, but in less than a quarter of the time. Plus, most pressure cookers have multiple functions like yogurt making and baking which can be handy as you will see in this book.

Most pressure cookers can also become slow cookers when used on the appropriate function. Therefore, by having a pressure cooker, you can eliminate the need for a slow cooker.

The Instant Pot is a popular brand in the United States of America and Canada, but many people don’t know what an Instant Pot is here in Australia.

Pressure Cooker Tips and Tricks

On your pressure cooker, you will have a valve on top that has a small handle. You can either set this to sealing or venting.

To cook under pressure, you will always need to set the valve to sealing.

To release the pressure, you have two options, quick release or natural release.

Natural Release Function

This keto flourless chocolate cake recipe uses the natural release function which allows the pressure to escape naturally without turning the valve on top.

Once the pressure cooking function has finished, the pressure inside the pot will begin to drop naturally, slowly letting steam out of the valve.

The pin will drop by itself, and you will be able to open the lid without releasing the valve on top.

Do you need a trivet?

The reason why you need a trivet is simple; if you don’t want your cake sitting in water, a trivet is necessary.

There are a few different types of trivets you can purchase including ones with handles and ones without. I use the one without handles, but it can get a bit tricky to remove unbalanced items like creme brulee, so I suggest getting a trivet with handles.

It should be made of food-grade stainless steel. Just be sure it fits your particular pressure cooker.

One Pot Keto Desserts

This keto flourless chocolate cake recipe is out of my One Pot Wonders cookbook, which comes with:

• 20 Easy Keto One Pot Meals – 11 Easy Main Meals, 4 Simple Soups, & 5 Delicious Desserts! 
• Only 5 easy steps for EVERY recipe! 
• Tips and Tricks for cooking all types of food in pressure cookers, instant pots and slow cookers
• Beautiful images for every recipe so you’ll know exactly what you’ll be enjoying 
• Caloric and macronutrient data – I’ve calculated everything for you so you can track your meals easily
• Everything you need to know about cooking with pressure cookers AND slow cookers for beginners and seasoned cooks alike.
• [BONUS MEAL PLANS] 7 Day Meal Plans suitable for 1, 2 or 4 people, with shopping list and macro calculations.

Click Here To View The Recipe Book

Print

Keto Flourless Chocolate Cake

This rich and decadent keto flourless chocolate cake is made using a pressure cooker (or a slow cooker) and is one of the most simple keto desserts to master.

Course Dessert

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, Nut Free, sugar free

Keyword flourless chocolate cake, keto cake, keto flourless chocolate cake

Prep Time 10 minutes

Cook Time 35 minutes

Release Time 5 minutes

Total Time 50 minutes

Servings 8 Slices

Calories 255kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• Instant Pot

Ingredients

• 2 blocks unsweetened dark chocolate 7oz / 200g chopped
• 1/3 cup salted butter 2.8 oz/80 g
• 1 cup Erythritol (SoNourished) or 1 tsp of liquid stevia
• 6 large eggs separated
• 1 tsp butter for greasing

Instructions

• Place the dark chocolate and butter in a microwave safe bowl and microwave on high for 90 seconds, stirring every 30 seconds. By this stage, the chocolate and butter should be melted. If not, heat for another 30 seconds.
• Remove from the microwave and add the sweetener, stirring until well combined. Let it sit on the bench until cool to touch, about 4 to 5 minutes.
• Stir in egg yolks until well combined. Whip the egg whites in a separate bowl until soft peaks form. Pour the chocolate mixture into the middle of the egg whites and gently fold until well combined.
• Line a 7 inch (18 cm) cake tin with parchment paper and grease with the butter. Pour in the chocolate cake mixture and wrap with aluminum foil. Pour 1 cup of water into the pressure cooker and set the trivet into the pot. Place the cake on top of the trivet. Close the lid and make sure the air vent is in the sealing position.
• Set to PRESSURE COOK/MANUAL for 35 minutes. Allow to natural release for 8 to 10 minutes before removing the cake. Allow to cool completely on a wire rack before removing it from the pan and serving.
• The cake will keep in the fridge for up to 5 days or in the freezer for up to 2 months.

Notes

Pressure Cooker Tips and Tricks

What is the release valve on my pressure cooker?

On your pressure cooker, you will have a valve on top that has a small handle. You can either set this to sealing or venting.

To cook under pressure, you will always need to set the valve to sealing.

To release the pressure, you have two options, quick release or natural release.

Natural Release Function

The natural release function is when you allow the pressure to escape naturally without turning the valve on top.

Once the pressure cooking function has finished, the pressure inside the pot will begin to drop naturally, slowly letting steam out of the valve. The pin will drop by itself, and you will be able to open the lid without releasing the valve on top.

This is especially good for large cuts of meat, baked goods, or thick, soupy style recipes which might foam out the top of the pressure releases too quickly.

During a natural release, the cooking continues so you need to take that into account when determining your cook time. If a recipe calls for a quick release, you can use a natural release if you prefer, but reduce the cooking time.

Do you need a trivet?

The reason why you need a trivet is simple; if you don’t want your food sitting in water (all desserts plus whole chickens), a trivet is necessary.

There are a few different types of trivets you can purchase including ones with handles and ones without. I use the one without handles, but it can get a bit tricky to remove unbalanced items like creme brulee, so I suggest getting a trivet with handles.

It should be made of food-grade stainless steel. Just be sure it fits your particular pressure cooker.

Nutrition

Calories: 255kcal | Carbohydrates: 9g | Protein: 4g | Fat: 25g | Fiber: 4g | Net Carbs: 5g

The post Keto Flourless Chocolate Cake appeared first on FatForWeightLoss.

Estimated reading time: 4 minutes

Whilst reading “All About Roasting” – by Molly Stevens (affiliate link), I learnt a lot about roasting different cuts and protein sources. If you want to dive into learning about roasting on a much deeper level, I highly recommend you read her book.

How to make this oven baked pork chop recipe

• You’ll want to heat your broiler (what we call a grill here in Australia) to 200C (400F) or 180C if using fan-forced (350F).
• In a mortar and pestle, grind the fennel seeds and salt together until a rough powder forms. Add in 2 cloves of garlic and finely crush them. Melt the butter and place it in a bowl. Stir in the fennel and garlic mixture.
• Place the pork chops on the baking sheet and rub the tops with the infused butter.
• Place the green beans, remaining garlic, and lemon slices beside the chops. Drizzle with the olive oil and season with salt and pepper to taste.
• Roast for 20 minutes or until the internal temperature of the pork reaches 74 C (165 F).
• Remove from the oven and allow to rest for 5 minutes before serving.

How long does it take for pork chops to bake at 180?

I highly suggest you broil (grill) pork chops in the oven since the fat renders much better when doing so. However, if your oven doesn’t have this setting, you can always bake for 30-35 minutes, or until the internal temperature of the pork reaches 74 C (165 F).

I use a thermometer called the ThermoPro TP20, which has been such a handy tool when cooking all types of different proteins. You can also use an instant-read thermometer, but it requires that you remove the sheet pan from the oven constantly, or open the door (which lets all the heat out)

The ThermoPro is great, because the probes can stay in the meat, you can close the oven door, and the alarm on the device goes off when the meat is perfectly cooked.

You can use this thermometer for everything from BBQing to closed oven cooking and has recently been one of the best investments I’ve made for my kitchen.

Do you bake pork chops covered or uncovered?

I always oven roast pork chops uncovered, as you get a much more even cook and a better sear. By covering pork chops in the oven, it would semi-steam the fat, which you can broil (grill) towards the end.

Keto Sheet Pan Dinners

Sheet pans, or sometimes known as baking trays, are super versatile and easy to throw a whole bunch of ingredients in to then throw in the oven without any extra hassle.

This cookbook is filled with delicious flavour combinations like harissa and yogurt, or feta and dill, combined with bell pepper and onions to create this one-stop-shop of flavour.

Click here to view the other recipes inside this brand new cookbook!

Other Recipes Make With Pork

• Keto Pork Larb
• Pork Meatballs with Garlic Yogurt Dip
• Pork Belly with Green Onion
• Garlic Parmesan Roasted Asparagus

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Oven Roasted Pork Chops with Garlic and Fennel

One of my favourite recipes from the sheet pan wonders, this oven baked pork chop recipe with garlic and fennel is an interesting but delicious flavour combination that will really impress, even those who aren't low carb / keto.

Course Dinner, Main Course, Main Dish

Cuisine American, Australian, Dairy Free, egg free, Gluten Free, Low Carb / Keto, Mediterranean, Nut Free, sugar free

Keyword keto roasted pork chops, oven baked pork chops, oven baked pork chops with garlic

Prep Time 10 minutes

Cook Time 20 minutes

Resting Time 5 minutes

Total Time 35 minutes

Servings 4 people

Calories 690kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1 Tbsp fennel seeds
• ½ tsp salt
• 5 cloves garlic divided
• ¼ cup butter 2 oz/70 g (or olive oil for dairy free)
• 4 pork chops 2 lb/800 g approx.
• ½ lb green beans 250 g, trimmed
• 1 lemon sliced
• 2 Tbsp olive oil
• Salt and ground black pepper

Instructions

• Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper. Preheat a broiler (grill) to 200 C (180 fan forced).
• In a mortar and pestle, grind the fennel seeds and salt together until a rough powder forms. Add in 2 cloves of the garlic and finely crush them. Melt the butter and place in a bowl. Stir in the fennel and garlic mixture.
• Place the pork chops on the baking sheet and rub the tops with the infused butter.
• Place the green beans, remaining garlic, and lemon slices beside the chops. Drizzle with the olive oil and season with salt and pepper to taste.
• Roast for 20 minutes or until the internal temperature of the pork reaches 74 C (165 F).
• Remove from the oven and allow to rest for 5 minutes before serving.
  

Notes

This recipe will keep for up to 5 days in meal prep containers in the fridge or in the freezer for 1 month. If you don’t have fennel seeds, use ground fennel instead.

Nutrition

Serving: 1pork chop with ½ cup of the green beans | Calories: 690kcal | Carbohydrates: 6g | Protein: 55g | Fat: 48g | Fiber: 2g | Net Carbs: 4g

The post Oven Baked Pork Chops with Garlic and Fennel appeared first on FatForWeightLoss.

Keto Baked Feta Pasta Tiktok

Making pasta sauce from scratch can be confusing, but it always tastes so much better.

This recipe uses the ultimate TikTok hack by placing all the sauce ingredients into a baking dish along with some feta cheese, and simply baking until it’s done (kinda like a baked feta psiti).

You could bake this in a dish like in the picture above, or you could double the recipe and bake it in a large square dish (or even a dutch oven without the lid).

If the recipe gets any large than just for two servings, try mashing the tomato, feta and garlic with a potato masher. This might make your life a little easier!

Keto Pasta Alternatives Australia

There are a few different types of keto pasta alternatives available in Australia. Here are some of my favourites:

• Konjac Noodles (super lo-cal) – This one typically looks just like real noodles, but doesn’t really taste like real noodles. If you’re going for looks, then this pasta will likely be the one to pick.
• Black Bean Fettuccini – Slendier is a brand that uses black beans, and creates a really delicious fettuccini. I love the taste of these noodles and tend to prefer them over the konjac noodles.
• Eggplant Noodles – Are a great option, but tend to be watery and hard to cut. If you’re going for ease, I wouldn’t recommend these.
• Zucchini Noodles – Again, can be watery but are often a simple replacement for keto pasta alternatives if you live in a rural area.

Related Recipes

• Keto Carbonara Pasta
• Pumpkin and Sage Gnocchi
• Eggplant Lasagna
• Keto Noodles

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Keto Baked Feta Pasta

Course Dinner, Main Course, Main Dish, Snack

Cuisine American, Australian, Italian

Keyword keto baked feta pasta, keto pasta, tiktok viral pasta

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Servings 2 servings

Calories 212kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 200 g cherry tomatoes or perino tomatoes
• 100 g feta cheese or white danish style cheese
• 1 Tbsp olive oil
• 1/2 tsp salt and pepper
• 1 tsp dired chili or harissa spice mix
• 3 cloves garlic reduce if you like a mild garlic flavour
• 1 packet keto alternative noodles slendier or konjack noodles
• grated parmesan cheese to serve

Instructions

• Preheat your fan-forced oven to 200C (400F) (220C or 420F if non fan forced)
• Into a medium baking tray, place the tomatoes, and cover with 1/2 the olive oil. Mix until well combined.
  
• Add the salt, pepper, and dried chili (I used harrissa spice mix which is also fantastic). Mix until well coated.
  
• Make a gap between the tomatoes, and place the feta cheese into the middle. Place the remaining olive oil over the cheese along with the garlic, and place into the oven for 20 minutes.
  
• Cook 4 servings of the pasta of your choice according to the direction. If using the black bean fetttechini, boil a pot of water and cook for 7 minutes or until your desired tecture. Drain and set aside.
• Remove the baked feta and tomato dish from the oven, and using two forks press mixture together until it's all well combined.
  
• Place the cooked pasta into the baked feta dish, and mix until the pasta is well coated in the cheese tomato sauce. Serve with a sprinkle of parmesah cheese
  

Nutrition

Serving: 1Serving (half full recipe) | Calories: 212kcal | Carbohydrates: 6g | Protein: 8g | Fat: 18g | Saturated Fat: 8g | Cholesterol: 45mg | Sodium: 1151mg | Potassium: 249mg | Fiber: 1g | Sugar: 5g | Vitamin A: 700IU | Vitamin C: 23mg | Calcium: 258mg | Iron: 1mg | Net Carbs: 5g

The post Keto Baked Feta Pasta (TikTok Pasta Recipe) appeared first on FatForWeightLoss.

Hey hungry readers, today I wanted to share a recipe that was a little less dessert based, and a little more suitable as a main meal. Don’t get me wrong, desserts are great, but recently I’ve been having less and less need for them.

So… I have simply started creating more (and better) main meals for the family! (win win)

Keto is all about higher fat, so using cream (and plenty of it) is such a delight. This cream sauce is made super flavour packed by adding chicken stock, black pepper, garlic and all the leftover juices from the pan-fried chicken and prosciutto.

Helpful Tips To Make Prosciutto Wrapped Chicken

• Using chicken thighs with the skin removed allows the prosciutto to create a crunch around the chicken. Here in Australia at the supermarkets, we generally don’t buy chicken thighs with the skin on (or bones in). Leaving the skin off allows you to add more cream and tasty prosciutto without sacrificing too much of your fat macros.
• Thinly sliced prosciutto is the best to use and to save a few extra dollars. I find it’s cheaper just to buy what you need (6 slices) as opposed to purchasing a full pack and having leftovers.
• Frying in a non-stick frying pan helps keep the prosciutto attached to the chicken, otherwise, it tends to stick to cast iron pans (unless a lot of fat is used) due to the delicate nature of the meat.
• I find thickened cream useful in this prosciutto-wrapped chicken recipe, mainly because it’s already thick and doesn’t need to be reduced for a long time on the stove, but also because it’s cheap here in Australia. You can use regular heavy whipping cream or pure cream if you desire, but you may want to simmer it a little longer before placing it into the oven.

Related Topics

• Bulletproof Coffee (Butter Coffee) – The Breakfast Of Choice
• Top 5 Keto Mistakes That Stall Weight Loss
• 3 Steps To Breaking Through A Ketogenic Weight Loss Plateau

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Prosciutto Wrapped Chicken Thighs

This prosciutto wrapped chicken recipe is perfect to serve to the family, either with some pan seared asparagus or some roast potatoes (for the non keto household members)

Course Dinner, Lunch, Main Course, Main Dish

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, Nut Free, sugar free

Keyword prosciutto wrapped chicken

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 6 Servings

Calories 558kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 800 g Chicken Thigh skin removed, approximately 6 medium size
• 180 g Prosciutto thinly sliced
• 1 cup Thickened Cream (heavy whipping cream)
• 1/4 cup chicken stock or bone broth
• 2 cloves garlic crushed
• 1 tsp black pepper

Instructions

• Preheat your oven to 180C (350F)
• Bring a frying pan to a medium high heat, and place the chicken thighs top side down to cook until golden brown in colour (5-10 minutes). Turn and cook until the internal temperature of the chicken is 73C (165F)
  
• Remove the chicken from the frying pan, wrap in prosciutto and add back to the pan, cooking on all sides for a further 2-3 minutes or until crispy. Remove from the pan.
  
• Reduce to a low heat, and add cream, stock, pepper and garlic. Stir to incorporate the remaining chicken fat into the sauce, then place the chicken thigh back into the sauce.
  
• Place into the oven for 5-10 minutes, or until the sauce has reduced to your liking.
  
• Will keep in the fridge for up to 4 days, or can be frozen for up to 2 months.

Video

Notes

Here in Australia, the supermarkets tend to sell chicken thigh with the skin removed. If you can’t find skinless chicken, just use the skin on – bone in kind, and cook to an internal temperature of 165F (73C). This will likely take longer than what is suggested in the recipe below.

Nutrition

Calories: 558kcal | Carbohydrates: 2g | Protein: 27g | Fat: 49g | Saturated Fat: 19g | Trans Fat: 1g | Cholesterol: 205mg | Sodium: 331mg | Potassium: 377mg | Fiber: 1g | Sugar: 1g | Vitamin A: 700IU | Vitamin C: 1mg | Calcium: 40mg | Iron: 1mg

The post Prosciutto Wrapped Chicken Thighs appeared first on FatForWeightLoss.

This keto buffalo chicken traybake recipe is an absolute game-changer guys. This is how you will want to make chicken from now on! If you love buffalo chicken, you’re going to love this easy Keto Shredded Buffalo Chicken Tray Bake.

Instant Pot Keto Chicken

For the most succulent and juicy chicken, I recommend using the Instant Pot method but I’ve also listed a traditional method of roasting in the oven which is also delicious.

Think super moist, packed with sugar-free buffalo flavour chicken which is then crisped to perfection under the broiler (grill)! Darn, it’s super good!

What Does “Buffalo Flavour” Taste Like?

Aussies are sometimes confused when something says “buffalo”. What, does that mean it’s got the flavour of the huge wilderbeast with shagy hair…?

Buffalo sauce is traditionally made of a cayenne pepper-based hot sauce (like franks hot sauce), butter, vinegar, and seasonings to taste.

So, when you boil it down, the secret sauce to a buffalo taste is basically a mixture of franks hot sauce and butter. You can get franks hot sauce from Coles and Woolworths here in Australia.

Then, go crazy with the seasonings of your choice (like garlic powder, salt, sometimes a splash of Worcestershire sauce).

How’s best to serve this Keto Shredded Buffalo Chicken?

This easy keto buffalo chicken tray bake recipe is so versatile. You can add it to low carb sandwiches, in salads, soups, on nachos, served with creamy cauliflower mash and veggies… you name it, I think I’ve pretty much tried it on all my favourite foods this week and it’s scored top marks on all of them!

Related Recipes

• Keto Air Fryer Chicken Tenders
• Harissa Roasted Chicken Thighs with Greek Yogurt and Feta Cheese
• Chicken Burrito Bowl Meal Prep

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Buffalo Chicken Tray Bake

This easy keto chicken recipe is so versatile. You can add it to low carb sandwiches, in salads, soups, on nachos, served with creamy cauliflower mash and veggies… you name it, I think i’ve pretty much tried it on all my favourite foods this week and it’s scored top marks on all of them!

Course Dinner, Main Course, Main Dish

Cuisine American, egg free, Gluten Free, grain free, Low Carb / Keto, sugar free

Keyword Buffalo Chicken, Buffalo Chicken Tray Bake

Prep Time 10 minutes

Cook Time 1 hour 10 minutes

Total Time 1 hour 20 minutes

Servings 6 servings

Calories 405kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• Instant Pot (pressure cooker)

Ingredients

Instant Pot

• 1 medium chicken 1.4kg (whole)
• 1/2 bulb garlic flavouring only
• 1 small onion flavouring only (70g)
• 15 g parsley flavouring only
• 2 ribs celery flavouring only
• 1 tsp salt
• 1/2 tsp cracked black pepper
• 3 L water

Buffalo sauce

• 1 bottle Franks hot sauce 148g
• 1/4 cup butter or ghee melted (57g)
• 1/2 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp salt or to taste
• 1/2 tsp pepper or to taste

To serve

• 1 – 2 tbsp olive oil
• 2 tbsp chopped fresh parsley
• Mayo on the side

Instructions

INSTANT POT METHOD

• Place all the ingredients listed under Instant Pot in the pot.
• Cook for 1 hour on manual high (making sure the valve is sealed). Once cooked, release the valve and allow to slowly release for 10 minutes or until you can remove the lid.
• Meanwhile, mix sauce ingredients together in a bowl until combined.
• Remove the chicken from the Instant Pot using a slotted spoon and place on a chopping board. Pull the chicken apart slightly with a fork to allow it to cool. Cool enough to be able to touch with your hands. Shred using two forks or your hands, discarding any bones, gristle and excess skin (but keep a little bit of the skin to be crisped up under the broiler – best bit, right guys?)
• Place the shredded meat on a non stick baking tray.
• Drain the juices from the instant pot, discarding the vegetables. I used a gravy strainer here to re-move the fat too.
• Add 1/4 cup of the stock and 2 tbsp of olive oil to the meat in the tray and toss to combine. Broil for 5 minutes.
• Add the sauce and toss through the chicken. Broil for a further 8 – 10 minutes, or until the crispiness is to your liking. Turn twice during broiling.
• To serve, top with fresh parsley or coriander, an optional drizzle of olive oil and mayo.
• Add the remaining stock to a saucepan and simmer for about 10 – 15 minutes until con-centrated. Store or use as a gravy.

OVEN METHOD

• Preheat the oven to 400F / 200C / 180 fan. Place the chicken on a trivet in a roasting tin, removing the string. Season the chicken, stuff with parsley and rub with 1 tbsp of olive oil. Add the onion, gar-lic and celery with 1 cup of water to the tray.
• Cover the chicken with foil for 1 hour.
• Remove the foil and continue cooking for a further 20 – 30 minutes, or cook to the package instruc-tions depending on the size of your bird, until the skin is golden, and the juices run clear when you insert a skewer. Depending on the size of your chicken you may need to adjust the timings. On av-erage, 25 minutes per 500g plus 25 minutes to crisp up the skin.
• Place the chicken on a chopping board. Pull the chicken slightly apart to cool and allow to rest for 10 minutes and then shred the meat using 2 forks / your hands. Discard any bones, gristle etc and place the meat on a non stick baking tray.
• Drain the juices from the tray discarding the vegetables. I used a gravy strainer here to remove the fat too.
• Add 1/4 cup of the stock and 2 tbsp of olive oil to the meat in the tray and toss to combine. Broil for 5 minutes.
• Add the sauce and toss through the chicken. Broil for a further 8 – 10 minutes, or until is crisped to your liking. Turn twice during broiling.
• To serve, top with fresh parsley or coriander and an optional drizzle of olive oil and mayo.

Notes

This easy keto chicken is so versatile. You can add it to low carb sandwiches, in salads, soups, on nachos, served with creamy cauliflower mash and veggies… you name it, I think i’ve pretty much tried it on all my favourite foods this week and it’s scored top marks on all of them!

Nutrition

Calories: 405kcal | Carbohydrates: 1g | Protein: 34g | Fat: 34g | Saturated Fat: 11g | Trans Fat: 1g | Cholesterol: 116mg | Sodium: 769mg | Potassium: 251mg | Fiber: 1g | Sugar: 1g | Vitamin A: 416IU | Vitamin C: 2mg | Calcium: 34mg | Iron: 1mg

The post Buffalo Chicken Tray Bake appeared first on FatForWeightLoss.

Using Gelatin For Gut Health

You might be used to using gelatin in cooking, but you probably haven’t used it for gut health?

Gelatin powder is actually hydrolysed collagen and can have an impact on your skin health, sleep, and mental health as well. The beneficial aspect of gelatin comes mainly from its glycine content.

If you are a strict carnivore, or you eat plenty of meat and animal products, you will have high methionine levels which in turn, boost your homocysteine levels. High homocysteine levels are a risk factor for serious diseases like heart disease, stroke, mental illness, and fractures.

Consuming plenty of gelatin will help balance out your homocysteine levels because glycine is able to neutralise homocysteine.

Gelatin also has a healing effect on your gut health by restoring a healthy mucosal lining in the stomach and aiding in gastric acid secretion.

I won’t go on too much about the benefits of glycene here too much, but just know that if you’re having trouble with your skin, sleep, joints or mental health, gelatin is going to be able to help.

Best Keto Electrolyte Powder

I have tried many electrolyte powders, and there are many pros and cons to using certain brands. The biggest factors that you might be concerned about when it comes to a ketogenic diet is:

1. Is it low carb? (since carbs are a precious commodity on keto)
2. Is it affordable? (as you’ll likely be taking it daily)

There are a few different brands that I tend to recommend to my clients, plus there is a homemade version which you can make using ingredients you might already have:

Ultima Electrolytes

Pros – I haven’t used ultima for a long time, but in my short experience, the flavours taste amazing. They are sweetened with natural stevia, which is fantastic because it doesn’t contain sugar alcohols, and they come in single servings or big tubs, depending on your preference.

Cons – They aren’t cheap, and if you live in Australia, you’ll likely have to by them online (postage can add up).

Note: this post is not sponsored by Ultima, I’m just using their brand for this sugar free jello recipe since the flavours are so good!

Endura Low Carb Electrolytes

Pros – I used this electrolyte drink extensively whilst training for my keto marathon, and it was great! Most sports stores will have this in stock, so you’re saving on postage, and it tastes fantastic also. It’s about mid-range in terms of cost, so this could definitely be an advantage over Ultima.

Cons – They only have 2 flavours (to my knowledge), so you might get over that taste quite quickly.

Homemade Electrolytes

Recipe:

• 1 cup of water
• 1 tsp lemon juice (Limonoids have anti-cancer properties)
• 1 Tbsp Apple cider vinegar (for its beneficial effect on blood sugar levels)
• 1/4 tsp cream of Tatar (which is potassium)
• 1/4 tsp baking powder (which is mainly calcium)
• 1/2 tsp salt (sodium)
• Optional liquid stevia drops for sweetness

You will also need to supplement daily with magnesium if you chose this option.

Pros – This option is cheap and highly accessible. You probably have everything you need (maybe except for cream of Tatar), so you can start today. You have the option of dialling up or down certain micronutrients if necessary, so it’s a more custom friendly option.

Cons – It tastes really bad. There is no way around this, it won’t taste good. However, if you’re living life on the cheap side, this is your best option.

Other Keto Electrolytes

Here are some other electroytes which I have done research on, but never tried:

• Bulk Nutrients Carb Free & Sweetener Free Electrolytes (apparently tastes bad also, but I would expect it to taste similar to the homemade recipe)
• Aldi has an electrolyte supplement which is cheap, but it contains 2g of carbs per serve, so this may not be a great option for everyone
• Hydralyte also does an electrolyte supplement which you can easily get at coles and Woolworths, but again, contains 2-4g of carbs per serve I believe.

Why Use Electrolytes For Keto?

When you go keto, the body no longer stores as much glycogen (energy from carbohydrates), which reduces the amount of water the body can hold.

The downside of reducing your glycogen levels is that you might lose many important minerals when water weight is reduced. This means that you have to pay close attention to your electrolytes on a ketogenic diet.

Ensuring that you drink electrolytes on a regular basis can help ward off nasty side effects of being in ketosis such as headaches, muscle cramps, joint pain and lethargy (all typical symptomps of dehydration or mineral imbalances)

Read more about electrolytes here

Best Way To Get Electrolytes On Keto

Honestly, I love making this jelly recipe for meal prep, especially if I’m going through a weight loss phase. I used this jelly recipe a lot when I went from 25% body fat to 15% body fat this year.

It adds a small amount of protein to your macros, but since there is generally a lot of volume in the recipe, it’s a great way to fill up after dinner without eating more carbs or fats, which can be problematic in a weightloss phase.

If you’re interested in losing weight yourself, I would suggest you book a 15-minute consultation with me to discuss your specific circumstances.

As a nutritinal therapist, clinical weight loss practitioner and a gut health expert, if you’re having troubles, I certainly have the knowledge and experience to know exactly what you’re currently doing wrong, and how to fix it.

Loved This Recipe? Here are some similar recipes:

• Keto Coffee Jelly
• Keto Coffee Gummies
• Electrolytes on a Ketogenic Diet
• Keto Blueberry Smoothie

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Sugar Free Jelly

keto electrolyte powder

Course Dessert, Drinks

Cuisine American, Australian, egg free, Gluten Free, grain free, Low Carb / Keto, Nut Free, sugar free

Keyword sugar free jello, sugar free jelly

Prep Time 5 minutes

Set time 6 hours

Total Time 6 hours 5 minutes

Servings 3 Servings

Calories 16kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1 cup hot water
• 2 Tbsp gelatin powder
• 2 servings Ultima Electrolytes or any kind of flavoured electrolye powder
• 2 cup cold water

US Customary – Metric

Instructions

• Boil the kettle (or boil water in a saucepan). Pour the hot water into a heatproof mixing jug (glass is best) and add the gelatin powder. Stir until well combined, and no gelatin powder is visible
• Next, add the electrolyte powder and stir until the powder has fully dissolved thorughout the mixture.
• Pour in the remaining 2 cups of cold water and mix. Pour this mixture into 3 jars and set in the fridge for at least 6 hours (or overnight is best)
• Will keep for 2 weeks in the fridge.

Nutrition

Serving: 1.5cups | Calories: 16kcal | Protein: 4g | Sodium: 78mg | Potassium: 250mg | Vitamin C: 100mg | Calcium: 65mg

The post Sugar Free Jelly appeared first on FatForWeightLoss.