KetoCookingSchool

Taffiny

About Taffiny Elrod

Taffy Elrod is a chef, cooking instructor, and recipe developer with a passion for making good food accessible to everyone. Born into a family of artists and cooks, she learned early on that food was a powerful medium for creation and change. She has been creating Keto Chow recipes since 2018 and also shares her favorite tips and tricks with Keto Chow blog readers to make their keto cooking and baking more successful and enjoyable. She lives in New York’s Hudson Valley with her husband Pizza Man, and their rescue cat Kit-Kat.
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Chocolate-Peanut Butter Keto Muddy Buddies

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Puppy Chow
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5 from 2 votes

Chocolate Peanut Butter Keto Muddy Buddies

The perfect crunchy treat, our Muddy Buddies will serve you well for any occasion, from movie night to an afternoon snack.
Prep Time10 minutes
Total Time10 minutes
Course: Snacks
Keyword: Chef Taffiny Elrod, Chocolate Peanut Butter
Keto Chow Flavor: Chocolate Peanut Butter
Recipe Creator: Chef Taffiny Elrod
Servings: 6 1-oz. servings
Calories: 130.1kcal
Author: Taffiny Elrod

Ingredients

Instructions

  • Put the pork rinds into a gallon size, sealable freezer bag.
  • In a small bowl, melt the butter and peanut butter together, microwaving them in 20-second bursts until the butter is completely melted.
  • Stir the melted mixture and pour it over the pork rinds in the bag. Shake until all the pork rinds are coated.
  • Add the Keto Chow, seal and shake until all the pork rinds are coated.
  • Add the powdered erythritol, reseal the bag and shake again until all the pork rinds are covered with the powdered erythritol.
  • Open the bag and enjoy. Keep sealed in the bag or airtight container in the freezer up to a month.
Nutrition Facts
Chocolate Peanut Butter Keto Muddy Buddies
Serving Size
 
1 oz.
Amount per Serving
Calories
130.1
% Daily Value*
Fat
 
8.7
g
13
%
Saturated Fat
 
3.8
g
24
%
Trans Fat
 
0.2
g
Polyunsaturated Fat
 
9
g
Monounsaturated Fat
 
7
g
Cholesterol
 
22.1
mg
7
%
Sodium
 
324.9
mg
14
%
Potassium
 
342
mg
10
%
Carbohydrates
 
7.2
g
2
%
Fiber
 
1.7
g
7
%
Sugar
 
0.2
g
0
%
Sugar Alcohol
 
6
g
Net Carbs
 
2.55
g
Protein
 
11.6
g
23
%
Vitamin A
 
288.63
IU
6
%
Vitamin C
 
22.83
mg
28
%
Calcium
 
122.5
mg
12
%
Iron
 
0.71
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1oz. | Calories: 130.1kcal | Carbohydrates: 7.2g | Protein: 11.6g | Fat: 8.7g | Saturated Fat: 3.8g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 7g | Trans Fat: 0.2g | Cholesterol: 22.1mg | Sodium: 324.9mg | Potassium: 342mg | Fiber: 1.7g | Sugar: 0.2g | Vitamin A: 288.63IU | Vitamin C: 22.83mg | Calcium: 122.5mg | Iron: 0.71mg | Sugar Alcohol: 6g | Net Carbs: 2.55g

Photos by Sarah DeYoung

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By |2021-02-01T16:19:58-07:00July 7th, 2020|Categories: Keto Chow Recipes, Recipes|Tags: , , , , , , |2 Comments
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Tomato Basil French Dressing

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Tomato Basil French Dressing
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Tomato Basil French Dressing

A classic tangy and sweet salad dressing that comes together in a snap with wholesome ingredients you probably already have on hand.
Prep Time5 minutes
Total Time5 minutes
Course: Side Dish
Keyword: Chef Taffiny Elrod, Creamy Tomato Basil
Keto Chow Flavor: Creamy Tomato Basil
Recipe Creator: Chef Taffiny Elrod
Servings: 1 Tbsp.
Calories: 56.5kcal
Author: Taffiny Elrod

Ingredients

Instructions

  • Put all the ingredients into a blender and blend until fully combined.
  • Add water a Tbsp. at a time to reach desired consistency. (Note that the dressing will thicken as it sits.)
  • Store in the refrigerator up to one week.
Nutrition Facts
Tomato Basil French Dressing
Serving Size
 
1 tbsp
Amount per Serving
Calories
56.5
% Daily Value*
Fat
 
4.8
g
7
%
Saturated Fat
 
0.6
g
4
%
Polyunsaturated Fat
 
0.68
g
Monounsaturated Fat
 
3.34
g
Sodium
 
151.5
mg
7
%
Potassium
 
91.79
mg
3
%
Carbohydrates
 
3.3
g
1
%
Fiber
 
0.5
g
2
%
Sugar
 
1.56
g
2
%
Sugar Alcohol
 
1
g
Net Carbs
 
1.72
g
Protein
 
1.1
g
2
%
Vitamin A
 
323.72
IU
6
%
Vitamin C
 
5.32
mg
6
%
Calcium
 
21.02
mg
2
%
Iron
 
0.27
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1tbsp | Calories: 56.5kcal | Carbohydrates: 3.3g | Protein: 1.1g | Fat: 4.8g | Saturated Fat: 0.6g | Polyunsaturated Fat: 0.68g | Monounsaturated Fat: 3.34g | Sodium: 151.5mg | Potassium: 91.79mg | Fiber: 0.5g | Sugar: 1.56g | Vitamin A: 323.72IU | Vitamin C: 5.32mg | Calcium: 21.02mg | Iron: 0.27mg | Sugar Alcohol: 1g | Net Carbs: 1.72g

Photos by Sarah DeYoung

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By |2021-02-02T11:32:58-07:00June 24th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , |0 Comments
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Strawberry Lemonade Yogurt Pops

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Strawberry Lemonade Yogurt Pops
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Strawberry Lemonade Yogurt Pops

A fun, easy, protein packed snack. (You can even freeze them for a cooling summer treat!)
Prep Time10 minutes
Chill Time2 hours
Total Time2 hours 10 minutes
Course: Desserts, Snacks
Keyword: Chef Taffiny Elrod, lemon meringue keto chow, Strawberry
Keto Chow Flavor: Lemon Meringue, Strawberry
Recipe Creator: Chef Taffiny Elrod
Servings: 1 pop
Calories: 185.3kcal
Author: Taffiny Elrod

Equipment

  • popsicle bags with a zip-close seal

Ingredients

Instructions

  • Mix all the ingredients together in a large mixing bowl.
  • Transfer the mixture to a large freezer bag and cut off the tip of one corner to create a piping bag.
  • Squeeze the yogurt into the popsicle bags starting as close to the bottom of the bag as possible, pressing out any air as you go. If the mixture is very thick due to thicker yogurt, add some water until desired thickness is achieved to pour into sleeves.
  • Seal the tops of the bags.
  • Store in the refrigerator for up to five days or in the freezer up to two months.

Notes

*If you have yogurt that’s high in fat you can replace the sour cream with another cup of yogurt.
Nutrition Facts
Strawberry Lemonade Yogurt Pops
Serving Size
 
1 pop
Amount per Serving
Calories
185.3
% Daily Value*
Fat
 
10.9
g
17
%
Saturated Fat
 
6.5
g
41
%
Trans Fat
 
0.1
g
Polyunsaturated Fat
 
0.09
g
Monounsaturated Fat
 
0.95
g
Cholesterol
 
42.6
mg
14
%
Sodium
 
333.5
mg
15
%
Potassium
 
682.48
mg
19
%
Carbohydrates
 
6.2
g
2
%
Fiber
 
2.1
g
9
%
Sugar
 
4.19
g
5
%
Sugar Alcohol
 
0.02
g
Net Carbs
 
4.08
g
Protein
 
17.1
g
34
%
Vitamin A
 
657.85
IU
13
%
Vitamin C
 
42.84
mg
52
%
Calcium
 
378.63
mg
38
%
Iron
 
0.69
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1pop | Calories: 185.3kcal | Carbohydrates: 6.2g | Protein: 17.1g | Fat: 10.9g | Saturated Fat: 6.5g | Polyunsaturated Fat: 0.09g | Monounsaturated Fat: 0.95g | Trans Fat: 0.1g | Cholesterol: 42.6mg | Sodium: 333.5mg | Potassium: 682.48mg | Fiber: 2.1g | Sugar: 4.19g | Vitamin A: 657.85IU | Vitamin C: 42.84mg | Calcium: 378.63mg | Iron: 0.69mg | Sugar Alcohol: 0.02g | Net Carbs: 4.08g

Photos by Sarah DeYoung

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By |2021-06-08T15:02:26-06:00June 24th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , , , |0 Comments
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Snickerdoodle Jam Dot Cookies

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Snickerdoodle Jam Dot Cookies
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Snickerdoodle Jam Dot Cookies

Prep Time20 minutes
Cook Time15 minutes
Total Time35 minutes
Course: Desserts
Keyword: Chef Taffiny Elrod, Snickerdoodle
Keto Chow Flavor: Snickerdoodle
Recipe Creator: Chef Taffiny Elrod
Servings: 12 cookies
Calories: 180.3kcal
Author: Taffiny Elrod

Ingredients

Instructions

  • Preheat oven to 350 F.
  • Line a cookie sheet with parchment paper or tin foil.
  • In the work bowl of the food processor, pulse the walnuts until they are coarsely ground.
  • Add the Keto Chow and pulse again until mixed.
  • Add the coconut oil and syrup and blend on low until it starts to form a dough.
  • Allow the dough to sit for 5 minutes to firm up and hold its shape.
  • Using a tablespoon divide the dough into 12 pieces. Roll each piece into a ball and place on the prepared cookie sheet.
  • Flatten the balls into rounds and make an indentation in the center of each one with your thumb.
  • Place ½ teaspoon of jam in each indentation.
  • Bake at 350 degrees for 15 minutes, or until they are beginning to brown on the bottom.
  • Allow to cool completely, store in an airtight container in the fridge for up to a week.

Notes

Each food processor will grind the walnuts to a different level of powder. The cookies still taste the same but may be a little harder to handle with not as smooth edges if the walnuts are not ground as small. 
I flattened the cookie dough balls with a cup bottom. 
Nutrition Facts
Snickerdoodle Jam Dot Cookies
Serving Size
 
1 cookie
Amount per Serving
Calories
180.3
% Daily Value*
Fat
 
13.2
g
20
%
Saturated Fat
 
5.2
g
33
%
Polyunsaturated Fat
 
5.67
g
Monounsaturated Fat
 
1.4
g
Cholesterol
 
7.4
mg
2
%
Sodium
 
363.5
mg
16
%
Potassium
 
703.33
mg
20
%
Carbohydrates
 
6.7
g
2
%
Fiber
 
4.1
g
17
%
Sugar
 
0.6
g
1
%
Sugar Alcohol
 
1.27
g
Net Carbs
 
1.33
g
Protein
 
12.4
g
25
%
Vitamin A
 
412.8
IU
8
%
Vitamin C
 
56.38
mg
68
%
Calcium
 
299.13
mg
30
%
Iron
 
1.06
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1cookie | Calories: 180.3kcal | Carbohydrates: 6.7g | Protein: 12.4g | Fat: 13.2g | Saturated Fat: 5.2g | Polyunsaturated Fat: 5.67g | Monounsaturated Fat: 1.4g | Cholesterol: 7.4mg | Sodium: 363.5mg | Potassium: 703.33mg | Fiber: 4.1g | Sugar: 0.6g | Vitamin A: 412.8IU | Vitamin C: 56.38mg | Calcium: 299.13mg | Iron: 1.06mg | Sugar Alcohol: 1.27g | Net Carbs: 1.33g

Photos by Sarah DeYoung

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By |2021-02-02T14:54:51-07:00June 15th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , |0 Comments
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Spicy Taco Tamale Pie

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Spicy Taco Tamale Pie
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5 from 3 votes

Spicy Taco Tamale Pie

A comforting classic gets a complete (and delicious) keto makeover.
Prep Time30 minutes
Cook Time30 minutes
Total Time1 hour
Course: Main Dish
Keyword: Chef Taffiny Elrod, Savory Chicken Soup, Spicy Taco Soup Base
Keto Chow Flavor: Savory Chicken Soup, Spicy Taco Soup
Recipe Creator: Chef Taffiny Elrod
Servings: 8 slices
Calories: 380.7kcal
Author: Taffiny Elrod

Ingredients

FILLING

  • 2 Tbsp. olive oil
  • 1/2 red bell pepper diced
  • 1/2 green bell pepper diced
  • 1/2 small yellow onion diced
  • 3 cloves of garlic crushed
  • 1 lb. ground beef
  • 1 Tbsp. chili powder
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper
  • 1 serving Spicy Taco Base Keto Chow (or 1 scoop)
  • 1/4 cup green olives with pimento

CORNBREAD TOPPING

Instructions

  • Make the filling first by heating the olive oil in a ten-inch cast iron skillet or oven safe skillet over medium heat.
  • Add the bell peppers, onion, and garlic to the pan and cook, stirring occasionally until they begin to brown.
  • Add the ground beef, stirring and breaking it up with a spoon or spatula.
  • Add the chili powder, salt, and black pepper. Lower the heat and continue cooking for about 10-15 minutes, stirring occasionally, until the beef is cooked through.
  • When the beef is cooked, stir in the Spicy Taco Soup Keto Chow and the green olives.
  • Preheat the oven to 350℉.
  • To make the cornbread topping, combine the almond flour, Savory Chicken Soup Keto Chow, coconut flour, baking soda and salt in a large mixing bowl.
  • In another mixing bowl, whisk together the melted butter, eggs, almond milk, cider vinegar, and corn extract (if using).
  • Pour the wet ingredients into the center of the dry ingredients and gently fold it all together with a wooden spoon or spatula. Then fold in the cheese.
  • If the beef filling has cooled down too much, warm through again. Then carefully spread the “cornbread” topping over the filling to the edges of the pan.
  • Transfer the skillet to the preheated oven and bake for about 30 minutes, or until the top is golden brown and springs back when gently touched, and the filling is bubbling.

Notes

This would also be wonderful if you replaced the hamburger with shredded chicken, pork, or beef. With hamburger, it has a more taco taste/feel.
Nutrition Facts
Spicy Taco Tamale Pie
Serving Size
 
1 serving
Amount per Serving
Calories
380.7
% Daily Value*
Fat
 
26.8
g
41
%
Saturated Fat
 
9.4
g
59
%
Trans Fat
 
0.5
g
Polyunsaturated Fat
 
2.76
g
Monounsaturated Fat
 
11.9
g
Cholesterol
 
73.8
mg
25
%
Sodium
 
917.5
mg
40
%
Potassium
 
831.44
mg
24
%
Carbohydrates
 
11.7
g
4
%
Fiber
 
7.1
g
30
%
Sugar
 
2.7
g
3
%
Sugar Alcohol
 
0.08
g
Net Carbs
 
4.51
g
Protein
 
28
g
56
%
Vitamin A
 
902.37
IU
18
%
Vitamin C
 
40.47
mg
49
%
Calcium
 
296.93
mg
30
%
Iron
 
3.76
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 380.7kcal | Carbohydrates: 11.7g | Protein: 28g | Fat: 26.8g | Saturated Fat: 9.4g | Polyunsaturated Fat: 2.76g | Monounsaturated Fat: 11.9g | Trans Fat: 0.5g | Cholesterol: 73.8mg | Sodium: 917.5mg | Potassium: 831.44mg | Fiber: 7.1g | Sugar: 2.7g | Vitamin A: 902.37IU | Vitamin C: 40.47mg | Calcium: 296.93mg | Iron: 3.76mg | Sugar Alcohol: 0.08g | Net Carbs: 4.51g

Photography by Sarah DeYoung

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By |2021-02-02T12:21:58-07:00June 15th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , , |4 Comments
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Strawberry-Banana Smoothie Bowl

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Strawberry-Banana Smoothie Bowl
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Strawberry-Banana Smoothie Bowl

These smoothie bowls are a perfect warm-weather treat. Offer a selection of fresh or frozen berries, nuts, and seeds - even chocolate chips, and let kids dress up their own bowl however they like, for a fun family meal. To scoop out just the rich cream for this recipe, I place a can of coconut milk in the freezer for about ten minutes.
Prep Time10 minutes
Total Time10 minutes
Course: Breakfast, Desserts, Snacks
Keyword: Banana, Chef Taffiny Elrod
Keto Chow Flavor: Banana
Recipe Creator: Chef Taffiny Elrod
Servings: 2 8 oz Serving
Calories: 193kcal
Author: Taffiny Elrod

Ingredients

  • 1/2 cup frozen strawberries (3 ounces)
  • 1/3 cup plain, whole milk yogurt
  • 1/3 cup coconut cream cold
  • 1 serving Banana Keto Chow (or 1 scoop)
  • 2-3 ice cubes
  • 2 tbsp almond milk plus more as needed
  • fresh or frozen berries, nuts, seeds, coconut, hemp hearts, or sugar free chocolate chips as desired, for topping and decorating your bowl

Instructions

  • Place strawberries, yogurt, coconut cream, Banana Keto Chow, ice cubes, and almond milk in a blender. Cover and blend until the mixture is smooth but still thick enough to eat with a spoon.
  • If the mixture is too thick to blend add almond milk a tablespoon at a time until the mixture blends.
  • Pour into a bowl and decorate with your selected toppings.
Nutrition Facts
Strawberry-Banana Smoothie Bowl
Serving Size
 
1 serving
Amount per Serving
Calories
193
% Daily Value*
Fat
 
10.1
g
16
%
Saturated Fat
 
8.8
g
55
%
Polyunsaturated Fat
 
0.1
g
Monounsaturated Fat
 
0.44
g
Cholesterol
 
13.8
mg
5
%
Sodium
 
468.9
mg
20
%
Potassium
 
1003
mg
29
%
Carbohydrates
 
11.4
g
4
%
Fiber
 
4
g
17
%
Sugar
 
4.9
g
5
%
Sugar Alcohol
 
0.12
g
Net Carbs
 
7.28
g
Protein
 
15.5
g
31
%
Vitamin A
 
92.44
IU
2
%
Vitamin C
 
91.28
mg
111
%
Calcium
 
437
mg
44
%
Iron
 
1.59
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 193kcal | Carbohydrates: 11.4g | Protein: 15.5g | Fat: 10.1g | Saturated Fat: 8.8g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.44g | Cholesterol: 13.8mg | Sodium: 468.9mg | Potassium: 1003mg | Fiber: 4g | Sugar: 4.9g | Vitamin A: 92.44IU | Vitamin C: 91.28mg | Calcium: 437mg | Iron: 1.59mg | Sugar Alcohol: 0.12g | Net Carbs: 7.28g

Photos by Sarah DeYoung

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By |2021-02-02T14:06:26-07:00May 14th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , |0 Comments
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Strawberry Chia Seed Pudding

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Strawberry Chia Seed Pudding
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Strawberry Chia Seed Pudding

With freeze-dried strawberries for a punch of flavor and added color, this chia seed pudding is the ultimate weekday breakfast.
Prep Time5 minutes
Chill Time8 hours
Total Time8 hours 5 minutes
Course: Breakfast
Keyword: Chef Taffiny Elrod, Strawberry
Keto Chow Flavor: Strawberry
Recipe Creator: Chef Taffiny Elrod
Servings: 8 1/2 Cup Servings
Calories: 144.1kcal
Author: Taffiny Elrod

Ingredients

Instructions

  • Place the almond milk, heavy cream, and Strawberry Keto Chow in a large mixing bowl and whisk together until the Keto Chow is completely mixed into the milk.
  • Add the chia seeds and freeze-dried strawberries to the bowl and mix them in.
  • Pour mixture into 8 individual containers and seal tightly. Refrigerate overnight.
Nutrition Facts
Strawberry Chia Seed Pudding
Serving Size
 
1 half cup
Amount per Serving
Calories
144.1
% Daily Value*
Fat
 
9.2
g
14
%
Saturated Fat
 
3.8
g
24
%
Trans Fat
 
0.2
g
Polyunsaturated Fat
 
-2
g
Monounsaturated Fat
 
2.1
g
Cholesterol
 
21.3
mg
7
%
Sodium
 
272
mg
12
%
Potassium
 
497.89
mg
14
%
Carbohydrates
 
7.9
g
3
%
Fiber
 
4.9
g
20
%
Sugar
 
1.7
g
2
%
Sugar Alcohol
 
0.01
g
Net Carbs
 
2.93
g
Protein
 
9
g
18
%
Vitamin A
 
378.82
IU
8
%
Vitamin C
 
42.54
mg
52
%
Calcium
 
392.06
mg
39
%
Iron
 
2.29
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1half cup | Calories: 144.1kcal | Carbohydrates: 7.9g | Protein: 9g | Fat: 9.2g | Saturated Fat: 3.8g | Polyunsaturated Fat: -2g | Monounsaturated Fat: 2.1g | Trans Fat: 0.2g | Cholesterol: 21.3mg | Sodium: 272mg | Potassium: 497.89mg | Fiber: 4.9g | Sugar: 1.7g | Vitamin A: 378.82IU | Vitamin C: 42.54mg | Calcium: 392.06mg | Iron: 2.29mg | Sugar Alcohol: 0.01g | Net Carbs: 2.93g

Photos by Sarah DeYoung

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By |2021-02-02T14:27:43-07:00May 14th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , |0 Comments
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Blueberry-Banana Donut Muffins

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Blueberry-Banana Donut Muffins
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Blueberry-Banana Donut Muffins

Blueberry muffins are back and better than ever! I love blueberry muffins but adding berries to low-carb baked goods can cause them to become soggy. I finally found a solution; a small number of freeze-dried berries add all the flavor and color of fresh berries but instead of adding more moisture to the mix, they actually help absorb moisture.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Desserts
Keyword: Banana, Chef Taffiny Elrod
Keto Chow Flavor: Banana
Recipe Creator: Chef Taffiny Elrod
Servings: 6 donut muffins
Calories: 140.3kcal
Author: Taffiny Elrod

Equipment

  • 6 Silicone Donut Molds

Ingredients

Instructions

  • Oil the donut molds well and arrange them on a baking sheet.
  • Preheat the oven to 350 degrees Fahrenheit.
  • Beat the eggs in a large mixing bowl, add the sour cream, melted butter, and erythritol and blend together.
  • Add the Keto Chow, coconut flour and baking soda and mix into the egg mixture. Stir in the freeze-dried blueberries.
  • Divide the batter among the prepared donut molds filling up the molds so that the batter lightly covers the center of donut mold. This will result in a muffin top when the donuts rise in the oven.
  • Bake until the donuts are golden-brown and spring back when lightly touched, about 25 minutes.
  • Transfer them to a cooling rack and allow to cool completely.
  • Serve warm or cold.

Notes

Baking these muffin/donut hybrids in donut molds helps them bake through faster and keep their crown. You can serve them toasted and buttered or topped with your favorite icing. If you have blueberry extract you can add a couple of drops to this and your muffins will smell like they’re fresh from your favorite bakery.
Nutrition Facts
Blueberry-Banana Donut Muffins
Serving Size
 
1 muffin
Amount per Serving
Calories
140.3
% Daily Value*
Fat
 
11.4
g
18
%
Saturated Fat
 
6.5
g
41
%
Trans Fat
 
0.4
g
Polyunsaturated Fat
 
0.6
g
Monounsaturated Fat
 
3.1
g
Cholesterol
 
91.1
mg
30
%
Sodium
 
332.4
mg
14
%
Potassium
 
312.91
mg
9
%
Carbohydrates
 
7.8
g
3
%
Fiber
 
1.9
g
8
%
Sugar
 
1.6
g
2
%
Sugar Alcohol
 
4.01
g
Net Carbs
 
1.85
g
Protein
 
6.9
g
14
%
Vitamin A
 
365.06
IU
7
%
Vitamin C
 
22.86
mg
28
%
Calcium
 
135.29
mg
14
%
Iron
 
0.65
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1muffin | Calories: 140.3kcal | Carbohydrates: 7.8g | Protein: 6.9g | Fat: 11.4g | Saturated Fat: 6.5g | Polyunsaturated Fat: 0.6g | Monounsaturated Fat: 3.1g | Trans Fat: 0.4g | Cholesterol: 91.1mg | Sodium: 332.4mg | Potassium: 312.91mg | Fiber: 1.9g | Sugar: 1.6g | Vitamin A: 365.06IU | Vitamin C: 22.86mg | Calcium: 135.29mg | Iron: 0.65mg | Sugar Alcohol: 4.01g | Net Carbs: 1.85g

Photos by Sarah DeYoung

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By |2021-02-02T14:08:02-07:00May 14th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , |0 Comments
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Root Beer Cream Sundae Pops

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Rootbeer Cream Sundae Pops
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Root Beer Cream Sundae Pops

Don’t be intimidated by the lovely appearance of these popsicles. They are easy to make, you just need to spend a little time freezing the layers. The three colors and three flavors are reminiscent of an old-fashioned ice cream parlor sundae. But this is a keto treat you can keep in your freezer for any day.
Prep Time1 hour 30 minutes
FREEZE TIME4 hours
Total Time5 hours 30 minutes
Course: Desserts
Keyword: Chef Taffiny Elrod, Cookies and Cream, Root Beer Float
Keto Chow Flavor: Cookies and Cream, Root Beer Float
Recipe Creator: Chef Taffiny Elrod
Servings: 6 pops
Calories: 112.4kcal
Author: Taffiny Elrod

Equipment

  • 6 popsicle molds and popsicle sticks

Ingredients

Instructions

  • Mix 2 ounces of heavy cream, Cookies and Cream Keto Chow, and 10 ounces of water in a shaker cup or large measuring cup with a pour spout.
  • In a separate shaker cup or measuring cup repeat with the remaining 2 ounces of heavy cream, Root Beer Keto Chow, and 10 ounces of water.
  • Starting with the prepared Cookies and Cream Keto Chow fill the popsicle molds one-third full. There may be Keto Chow left over, you can drink it while you wait for your popsicles to freeze.
  • Place the molds in the freezer to set for about 30 minutes. Don’t put the popsicle sticks in the molds yet.
  • After 30 minutes, remove the popsicle molds from the freezer and check to see if the Keto Chow is partially frozen. It should be solid enough to support another layer without mixing. If it isn’t set, return it to the freezer until it is.
  • When the first layer of Keto Chow is set enough, pour the prepared Root Beer Keto Chow in to fill the molds another third of the way. Then return to the freezer to set again.
  • Mix the two teaspoons of cocoa powder, and the cherry flavoring if using it, into the remaining Root Beer Keto Chow.
  • When the second layer has set, use the cocoa flavored Keto Chow to fill the remaining third of the molds. You should have three distinct layers from lightest to darkest.
  • Finally, add the popsicle sticks. Gently pressing them into all three layers. If the bottom is too frozen you can use a knife, to carefully make a space for the stick.
  • Return to the freezer and freeze until set—at least four hours or overnight for best results.
  • When you are ready to serve the popsicles, remove them from the freezer and run the outside of the mold under hot water momentarily to loosen the popsicle before removing.
Nutrition Facts
Root Beer Cream Sundae Pops
Serving Size
 
1 pop
Amount per Serving
Calories
112.4
% Daily Value*
Fat
 
7.5
g
12
%
Saturated Fat
 
4.7
g
29
%
Polyunsaturated Fat
 
0.2
g
Monounsaturated Fat
 
1.81
g
Cholesterol
 
28.4
mg
9
%
Sodium
 
293.8
mg
13
%
Potassium
 
591.79
mg
17
%
Carbohydrates
 
3.3
g
1
%
Fiber
 
2.3
g
10
%
Sugar
 
0.7
g
1
%
Net Carbs
 
0.94
g
Protein
 
9.4
g
19
%
Vitamin A
 
334
IU
7
%
Vitamin C
 
22.9
mg
28
%
Calcium
 
245.39
mg
25
%
Iron
 
0.59
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1pop | Calories: 112.4kcal | Carbohydrates: 3.3g | Protein: 9.4g | Fat: 7.5g | Saturated Fat: 4.7g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1.81g | Cholesterol: 28.4mg | Sodium: 293.8mg | Potassium: 591.79mg | Fiber: 2.3g | Sugar: 0.7g | Vitamin A: 334IU | Vitamin C: 22.9mg | Calcium: 245.39mg | Iron: 0.59mg | Net Carbs: 0.94g

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By |2021-02-02T10:34:15-07:00May 8th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , |0 Comments
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Spicy Taco Cauliflower Rice

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Spicy Taco Cauliflower Rice
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Spicy Taco Cauliflower Rice

Cauliflower rice packed with fresh flavor and color try it as a side dish for your favorite fish, chicken, pork or beef. Add shrimp and sausage for a special one dish meal.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Side Dish
Keyword: Chef Taffiny Elrod, Spicy Taco Soup Base
Keto Chow Flavor: Spicy Taco Soup
Recipe Creator: Chef Taffiny Elrod
Servings: 5 1/2 C servings
Calories: 102kcal
Author: Taffiny Elrod

Ingredients

  • 2 tbsp olive oil or bacon fat
  • 1/2 green bell pepper diced small
  • 1/2 red bell pepper diced small
  • 1/2 small onion diced small
  • 1 clove garlic minced
  • 1 cup tomato diced
  • 12 oz riced cauliflower
  • 1/4 cup water
  • 1 serving Spicy Taco Soup Base (or 1 scoop)

Instructions

  • Heat a large skillet over medium heat and add the olive oil or bacon fat.
  • Add the green peppers, red peppers, onion, and garlic to the pan and cook them, stirring regularly, until they lightly brown. Add the chopped tomato and cook for another minute.
  • Add the riced cauliflower and cook until the cauliflower starts to look translucent.
  • Mix the Keto Chow with 1/4 cup water and stir it into the rice. Cook stirring frequently until everything is heated through and simmering.
Nutrition Facts
Spicy Taco Cauliflower Rice
Serving Size
 
143 grams
Amount per Serving
Calories
102
% Daily Value*
Saturated Fat
 
5.63
g
35
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
0.61
g
Monounsaturated Fat
 
3.95
g
Cholesterol
 
0.2
mg
0
%
Sodium
 
252.57
mg
11
%
Potassium
 
394.51
mg
11
%
Carbohydrates
 
7.85
g
3
%
Fiber
 
4.08
g
17
%
Sugar Alcohol
 
0.04
g
Net Carbs
 
3.73
g
Protein
 
1
g
2
%
Vitamin A
 
850.73
IU
17
%
Vitamin C
 
93.95
mg
114
%
Calcium
 
92.14
mg
9
%
Iron
 
1.21
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 143grams | Calories: 102kcal | Carbohydrates: 7.85g | Protein: 1g | Saturated Fat: 5.63g | Polyunsaturated Fat: 0.61g | Monounsaturated Fat: 3.95g | Trans Fat: 0.01g | Cholesterol: 0.2mg | Sodium: 252.57mg | Potassium: 394.51mg | Fiber: 4.08g | Vitamin A: 850.73IU | Vitamin C: 93.95mg | Calcium: 92.14mg | Iron: 1.21mg | Sugar Alcohol: 0.04g | Net Carbs: 3.73g

Photos by Sarah DeYoung Photography

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By |2021-02-02T12:26:06-07:00April 16th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: , , , , |4 Comments
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