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.

Can you still eat fried foods on keto?

Fried foods are delicious and almost everyone loves them, but they have a reputation for being unhealthy. That reputation is based on the fear of fat and a history of fried foods being made as cheaply as possible in places like chain restaurants, street fairs, and carnivals. The great news from a keto perspective is that fat is our friend, so the only reason to fear fried foods is poor quality, overused oils, and cheap ingredients that are high in carbs and low in nutritional value. 

Many cuisines contain fried foods that are wholesome, delicious, and a treasured part of the food culture, without negative associations or fear of fat. The simplest way to ensure the quality of the fried foods you eat is to fry your own. Frying at home means having complete control over the quality of the fried foods you consume and is well worth a little extra effort. 

What is deep fat frying? Deep fat frying and pan frying are often discussed interchangeably but they are two different cooking techniques. Deep frying means to cook a food completely submerged in hot fat. When properly done, deep fat frying results in a crisp, crunchy exterior and a juicy, tender, flavorful interior. Pan frying or shallow frying refers to cooking a food in an inch or two of hot fat in a frypan. Pan frying works well for more delicate foods, like fish filets. Pan frying results in a lightly crisp product. 

Deep frying takes a bit more finesse so here are some tips on becoming a fry master at home, so you can make delicious keto friendly fried goods to make any occasion special.

  • Equipment: If you fry often you may want to invest in a countertop deep fat fryer, but all you need to start frying is a deep, heavy pot such as a Dutch oven, a deep fry (or candy) thermometer, an instant read thermometer to check the internal temperature of meats, a slotted spoon or skimmer to remove cooked food and skim the oil, and a rack for draining and cooling fried foods.  
  • Fat: Rendered animal fats like beef tallow, lard, goose fat, and duck fat work beautifully for frying. Refined coconut oil and avocado oil also work well. Mixing a more expensive fat like duck fat with a neutral fat like refined coconut oil can help stretch the more expensive fat. Choose fats and oils that are stable at high heat (a high smoke point) and have been naturally rendered or refined so they are free of solids that would burn while frying.
  • Three-pan breading system:  Coating foods in three layers, starting with a dry layer, then an egg wash, then a thick coating. Traditionally, flour and breadcrumbs are used but Keto Chow Savory Chicken Soup can make a great layer, then seasoned egg wash, and then a coating of ground pork rinds, or coconut flour mixed with grated parmesan cheese works well for the crumb layer. Allowing the “breaded” food to dry on a rack in the refrigerator for at least 30 minutes will help the coating adhere to the food and give the best results for frying. 
  • Foods to fry: Chicken wings and skin-on chicken can be fried without any coating at all. Meats, seafood, cheeses, and vegetables can be coated in the three-pan process or in just a single layer of coating depending on the ingredients. Experiment to see what works best for you. 

How to fry: 

  • Dry foods thoroughly and shake off remove excess breading before frying. Water and food particles break down the oil and can cause hot grease to foam and spit. 
  • Season the outside of foods after they are fried as salt and seasonings can break down cooking oil quickly.
  • Assemble all your equipment and the food you plan to fry. Heat the fat and bring it to temperature. Most foods are fried at 350℉ to 375℉. Frying at a low temperature can cause foods to become greasy and soggy. Frying at too high a temperature can cause the outside to burn before the inside is cooked through.
  • When the fat reaches the desired temperature, carefully lower the food into the hot oil with tongs, a slotted spoon, or a basket by bringing it to the surface and lowering it in gently. Don’t attempt to drop food into the oil from above which will cause the hot oil to splash. 
  • Don’t overload the pan or fryer. Too much food in the oil at once will bring the temperature of the oil down. Keep an eye on the thermometer; if the temperature drops more than 25 degrees and stays low, you have added too much food to the fryer at once. 
  • Use fresh fat for frying. Discard fat that is brown, has a strong smell, or has become viscous. It won’t fry properly and will destroy the quality of the food fried in it. 

Follow these guidelines, experiment, and have fun and soon you’ll be frying delectable foods with ease. 

A word about kitchen safety: There is no reason not to fry at home, but every home cook should have a first aid kit and a portable fire extinguisher appropriate for grease fires on hand in case of emergency.  Regulating the temperature of hot fat, using stable fats, and following the recommended guidelines for frying are good ways to stay safe, but being prepared for the unexpected is part of being a smart cook. If you don’t have a fire extinguisher available, covering the pot of grease with a tight-fitting lid to cut off the oxygen to the fire is the next best choice. For small fires, baking soda poured directly on the flames can smother the fire. Never use water to put out a grease fire—it will only spread the fire. Don’t try to smother the fire with a towel or fabric as these can easily catch on fire and burn you too. When in doubt, get away from the fire and call for help from a safe place.

By |2021-07-01T09:44:09-06:00July 1st, 2021|Categories: Keto Basics, Cooking Tips with Taffy|Tags: , , |0 Comments

Green Smoothie

Green Smoothie

Green Smoothie on keto? Sure, it’s easy and delicious. And believe it or not you can add these exact same ingredients to any of the soup mixes for a delicious, savory green soup too.
Prep Time10 minutes
Chill Time30 minutes
Total Time40 minutes
Course: Desserts, Drinks
Keyword: Chef Taffiny Elrod, Vanilla
Keto Chow Flavor: Vanilla
Recipe Creator: Chef Taffiny Elrod
Servings: 1 smoothie
Calories: 357.8kcal
Author: Taffiny Elrod

Ingredients

  • 1 serving Vanilla Keto Chow (or flavor of your choice)
  • 1/2 ripe avocado (about 2 oz)
  • 1/4 cup coconut cream
  • 1/4 cup loosely packed flat leaf parsley
  • 1 tsp lemon juice
  • 1 coin sized fresh ginger, crushed (optional)

Instructions

  • Mix the keto chow with 12 ounces of water and chill for at least thirty minutes, preferably overnight.
  • To make the smoothie blend the chilled keto chow with the avocado, coconut cream, flat leaf parsley, lime juice, and ginger in a blender and blend until smooth.
  • This smoothie is best if consumed right away because the avocado is best when fresh.
  • If you don’t like the texture of the ginger you can grate it and squeeze the juice from it.
Nutrition Facts
Green Smoothie
Serving Size
 
1 smoothie
Amount per Serving
Calories
357.8
% Daily Value*
Fat
 
22.4
g
34
%
Saturated Fat
 
13.1
g
82
%
Polyunsaturated Fat
 
1.26
g
Monounsaturated Fat
 
6.71
g
Cholesterol
 
12
mg
4
%
Sodium
 
891.2
mg
39
%
Potassium
 
1978.12
mg
57
%
Carbohydrates
 
15.1
g
5
%
Fiber
 
11.1
g
46
%
Sugar
 
2.1
g
2
%
Sugar Alcohol
 
0.04
g
Net Carbs
 
3.96
g
Protein
 
28
g
56
%
Vitamin A
 
2314.71
IU
46
%
Vitamin C
 
146.08
mg
177
%
Calcium
 
773.51
mg
77
%
Iron
 
3.56
mg
20
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1smoothie | Calories: 357.8kcal | Carbohydrates: 15.1g | Protein: 28g | Fat: 22.4g | Saturated Fat: 13.1g | Polyunsaturated Fat: 1.26g | Monounsaturated Fat: 6.71g | Cholesterol: 12mg | Sodium: 891.2mg | Potassium: 1978.12mg | Fiber: 11.1g | Sugar: 2.1g | Vitamin A: 2314.71IU | Vitamin C: 146.08mg | Calcium: 773.51mg | Iron: 3.56mg | Sugar Alcohol: 0.04g | Net Carbs: 3.96g

Photos by Sarah DeYoung

Keto Chow Pudding

Keto Chow Pudding

This pudding is light, delicious, and adaptable enough to work with any sweet Keto Chow flavor.
Prep Time5 minutes
Chill Time30 minutes
Total Time35 minutes
Course: Desserts
Keyword: Chef Taffiny Elrod, pistachio
Keto Chow Flavor: Any sweet Keto Chow flavor, Apple Pie, Banana, Caramel Macchiato, Chocolate, Chocolate Mint, Chocolate Peanut Butter, Chocolate Toffee, Cookies and Cream, Eggnog, Key Lime, Lemon Meringue, Mocha, Orange Cream, Peaches & Cream, Pina Colada, Pistachio, Pumpkin Spice Caramel, Raspberry Cheesecake, Root Beer Float, S'mores, Salted Caramel, Snickerdoodle, Strawberry, Vanilla
Recipe Creator: Chef Taffiny Elrod
Servings: 1 serving
Calories: 124.5kcal
Author: Taffiny Elrod

Ingredients

  • 4 oz coconut cream
  • 4 oz unsweetened almond milk or coconut milk
  • 1 serving Keto Chow (any sweet flavor of your choice)
  • 1/4 tsp extract (any complementary flavor of your choice)

Instructions

  • In an electric mixer, whip the coconut cream until it has doubled in volume. Add the Keto Chow and whip more, then mix in the almond milk.
  • Divide between three small dishes and chill for at least 30 minutes.
  • Store in airtight containers in the refrigerator for up to 5 days.
Nutrition Facts
Keto Chow Pudding
Serving Size
 
1 serving
Amount per Serving
Calories
124.5
% Daily Value*
Fat
 
8.1
g
12
%
Saturated Fat
 
7.6
g
48
%
Polyunsaturated Fat
 
0.1
g
Monounsaturated Fat
 
0.24
g
Cholesterol
 
4
mg
1
%
Sodium
 
325.1
mg
14
%
Potassium
 
541.42
mg
15
%
Carbohydrates
 
3.7
g
1
%
Fiber
 
2.4
g
10
%
Sugar
 
1
g
1
%
Sugar Alcohol
 
0.01
g
Net Carbs
 
1.37
g
Protein
 
8.9
g
18
%
Vitamin A
 
333.67
IU
7
%
Vitamin C
 
40
mg
48
%
Calcium
 
321.42
mg
32
%
Iron
 
0.86
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 124.5kcal | Carbohydrates: 3.7g | Protein: 8.9g | Fat: 8.1g | Saturated Fat: 7.6g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.24g | Cholesterol: 4mg | Sodium: 325.1mg | Potassium: 541.42mg | Fiber: 2.4g | Sugar: 1g | Vitamin A: 333.67IU | Vitamin C: 40mg | Calcium: 321.42mg | Iron: 0.86mg | Sugar Alcohol: 0.01g | Net Carbs: 1.37g

Photos by Sarah DeYoung

Raspberry Almond Smoothie

Raspberry Almond Smoothie

If you are missing a bit of berry zing in your morning, this smoothie should do the trick, with a small handful of raspberries that offer a lot of flavor for a few carbs. This isn’t an everyday shake, but it can fit into a ketogenic meal plan.
Prep Time5 minutes
Chill Time30 minutes
Total Time35 minutes
Course: Desserts, Drinks
Keyword: Chef Taffiny Elrod, Chocolate
Keto Chow Flavor: Chocolate
Recipe Creator: Chef Taffiny Elrod
Servings: 1 serving
Calories: 789.7kcal
Author: Taffiny Elrod

Ingredients

  • 1 serving Chocolate Keto Chow (or other flavor of your choice)
  • 8 oz water
  • 6 oz unsweetened almond milk
  • 1/4 cup loosely packed frozen raspberries
  • 1 Tbsp unsweetened, natural almond butter
  • 2 oz avocado oil or hazelnut oil

Instructions

  • Mix Keto Chow, water, and almond milk and chill at least 30 minutes, or preferably overnight.
  • When ready to serve, blend the Keto Chow mixture with frozen berries, almond butter, and heavy cream. Serve cold.
Nutrition Facts
Raspberry Almond Smoothie
Serving Size
 
1 serving
Amount per Serving
Calories
789.7
% Daily Value*
Fat
 
68.4
g
105
%
Saturated Fat
 
8.1
g
51
%
Polyunsaturated Fat
 
10.08
g
Monounsaturated Fat
 
46.52
g
Cholesterol
 
12
mg
4
%
Sodium
 
980.5
mg
43
%
Potassium
 
1998.95
mg
57
%
Carbohydrates
 
22.1
g
7
%
Fiber
 
11.3
g
47
%
Sugar
 
7.2
g
8
%
Sugar Alcohol
 
0.04
g
Net Carbs
 
10.85
g
Protein
 
31.9
g
64
%
Vitamin A
 
1047.25
IU
21
%
Vitamin C
 
131
mg
159
%
Calcium
 
1113.42
mg
111
%
Iron
 
5.05
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 789.7kcal | Carbohydrates: 22.1g | Protein: 31.9g | Fat: 68.4g | Saturated Fat: 8.1g | Polyunsaturated Fat: 10.08g | Monounsaturated Fat: 46.52g | Cholesterol: 12mg | Sodium: 980.5mg | Potassium: 1998.95mg | Fiber: 11.3g | Sugar: 7.2g | Vitamin A: 1047.25IU | Vitamin C: 131mg | Calcium: 1113.42mg | Iron: 5.05mg | Sugar Alcohol: 0.04g | Net Carbs: 10.85g

Photos by Sarah DeYoung

Swiss Steak

Swiss Steak

Beef is cut into steaks that are tenderized by pounding and slow cooking in a savory sauce. The result is a rich, delicious dish that goes perfectly with mashed cauliflower. If you would rather skip the step of cutting and pounding the steaks substitute cubed steaks which are already tenderized or ask your butcher to prepare them for you.
Prep Time30 minutes
Cook Time2 hours 30 minutes
Total Time3 hours
Course: Main Dish
Keyword: Beef Soup Base, Chef Taffiny Elrod
Keto Chow Flavor: Beef Soup Base
Recipe Creator: Chef Taffiny Elrod
Servings: 1 servings
Calories: 517.5kcal
Author: Taffiny Elrod

Equipment

  • oven-proof skillet with tight fitting lid

Ingredients

  • 1 1/2 pounds (24 oz) beef top round, beef round steak, or beef bottom round
  • 1/4 cup (2 fluid ounces) bacon fat or oil
  • 2 celery sticks, sliced
  • 1/2 medium yellow onion, sliced
  • 2 cloved garlic, minced
  • 1 cup (8 fluid ounces) chopped tomatoes in juice
  • 1 serving Beef Soup keto Chow stirred into 1 cup (8 fluid ounces) warm water
  • 1 Tbsp Worcestershire sauce
  • 1 bay leave
  • 1/4 tsp salt
  • 1/8 tsp black pepper

Instructions

  • Preheat the oven to 275F
  • Cut the beef against the grain, into four 6-ounce steaks. Place them one at a time, between two layers of heavy plastic wrap or in a freezer bag and pound them with a meat mallet or heavy skillet two or three times until slightly flattened and widened.
  • Pat the steaks dry while you melt the bacon fat in an oven-proof skillet over medium heat.
  • When the bacon fat is hot, carefully add the steaks to the pan. Brown them on each side.
  • Add the celery, onion, and garlic to the pan and cook until the onion is translucent and starting to brown.
  • Stir in the chopped tomatoes and cook, stirring until the sauce is starting to bubble, scraping any cooked bits off the bottom of the pot as you stir.
  • Carefully stir in the Keto Chow, Worcestershire sauce, bay leaf, salt, and black pepper.
  • Bring the contents of the pan back to a simmer, cover tightly and transfer to the preheated oven.
  • Bake covered until the meat is tender and the sauce has reduced and thickened, at least two hours.
  • The dish can be refrigerated well sealed up to five days or frozen up to three months.
Nutrition Facts
Swiss Steak
Serving Size
 
1 serving
Amount per Serving
Calories
517.5
% Daily Value*
Fat
 
28.3
g
44
%
Saturated Fat
 
10.9
g
68
%
Trans Fat
 
0.8
g
Polyunsaturated Fat
 
2.08
g
Monounsaturated Fat
 
12.46
g
Cholesterol
 
165.6
mg
55
%
Sodium
 
697.5
mg
30
%
Potassium
 
1014.03
mg
29
%
Carbohydrates
 
7.1
g
2
%
Fiber
 
2.93
g
12
%
Sugar
 
2.49
g
3
%
Sugar Alcohol
 
0.14
g
Net Carbs
 
4.07
g
Protein
 
59
g
118
%
Vitamin A
 
345.63
IU
7
%
Vitamin C
 
2.29
mg
3
%
Calcium
 
118.07
mg
12
%
Iron
 
5.15
mg
29
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 517.5kcal | Carbohydrates: 7.1g | Protein: 59g | Fat: 28.3g | Saturated Fat: 10.9g | Polyunsaturated Fat: 2.08g | Monounsaturated Fat: 12.46g | Trans Fat: 0.8g | Cholesterol: 165.6mg | Sodium: 697.5mg | Potassium: 1014.03mg | Fiber: 2.93g | Sugar: 2.49g | Vitamin A: 345.63IU | Vitamin C: 2.29mg | Calcium: 118.07mg | Iron: 5.15mg | Sugar Alcohol: 0.14g | Net Carbs: 4.07g

Photos by Sarah DeYoung

Ultimate Veggie Burgers

Ultimate Veggie Burgers

Packed with savory flavor, low-carb nutrition, and all your favorite fixins, it doesn’t get any better than this.
Prep Time20 minutes
Cook Time10 minutes
Chill Time30 minutes
Total Time1 hour
Course: Main Dish
Keyword: Chef Taffiny Elrod, Savory Chicken Soup
Keto Chow Flavor: Savory Chicken Soup
Recipe Creator: Chef Taffiny Elrod
Servings: 1 burger
Calories: 359.6kcal
Author: Taffiny Elrod

Ingredients

  • 1 serving Savory Chicken Soup Keto Chow
  • 2 Tbsp. ground flax seed
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. poultry seasoning
  • 1 tsp. smoked paprika
  • 1/2 tsp. ground black pepper
  • 8 oz. cremini mushrooms, cleaned and dried
  • 8 oz. broccoli slaw or riced cauliflower
  • 3 oz. walnuts or sunflower seeds
  • 1 Tbsp. coconut aminos or soy sauce
  • 4 oz. sharp cheddar cheese grated
  • 1 Tbsp. avocado or olive oil

Instructions

  • In a small bowl, combine the Keto Chow, ground flax seed, garlic powder, onion powder, poultry seasoning, and paprika and set aside.
  • Chop the mushroom into small pieces by pulsing in a food processor until they are the texture of riced cauliflower. Transfer the mushrooms to a bowl.
  • Pulse the broccoli slaw in the food processor until it is the size of riced cauliflower, transfer it to the bowl with the mushrooms.
  • Grind the walnuts in the food processor to a coarse meal and set aside.
  • Heat a large nonstick skillet over medium heat and add the mushrooms and broccoli slaw. Cook the vegetables in the dry pan until most of the moisture has evaporated, the pan begins to look dry, and the mushrooms start to brown.
  • Return the cooked vegetables to the bowl and mix in the ground walnuts and coconut aminos.
  • Sprinkle the Keto Chow and seasonings over the mixture and stir it together.
  • Mix in the cheddar cheese and work the mixture together by hand or with a stiff spatula until it comes together like a firm dough. The more it is kneaded, the better it will hold together when cooked.
  • Shape into four patties and refrigerate for 30 minutes.
  • Wipe out the nonstick skillet used to cook the vegetables; place it over high heat and add the avocado oil.
  • When the oil is hot, carefully place the chilled burgers in the pan. Cook on one side without moving, until brown and crispy, about three to five minutes.
  • Flip the burgers and cook until crisp and brown on the other side, or another three to five minutes.
  • Cool burgers and wrap them tightly or store in an airtight container. They will keep in the refrigerator for a week or in the freezer for up to three months.
Nutrition Facts
Ultimate Veggie Burgers
Serving Size
 
1 burger
Amount per Serving
Calories
359.6
% Daily Value*
Fat
 
27.4
g
42
%
Saturated Fat
 
6.8
g
43
%
Polyunsaturated Fat
 
11.15
g
Monounsaturated Fat
 
4.44
g
Cholesterol
 
33
mg
11
%
Sodium
 
562.5
mg
24
%
Potassium
 
864.41
mg
25
%
Carbohydrates
 
13.3
g
4
%
Fiber
 
5.84
g
24
%
Sugar
 
3.49
g
4
%
Sugar Alcohol
 
0.42
g
Net Carbs
 
7
g
Protein
 
20.6
g
41
%
Vitamin A
 
267.32
IU
5
%
Vitamin C
 
57.8
mg
70
%
Calcium
 
438.79
mg
44
%
Iron
 
1.81
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1burger | Calories: 359.6kcal | Carbohydrates: 13.3g | Protein: 20.6g | Fat: 27.4g | Saturated Fat: 6.8g | Polyunsaturated Fat: 11.15g | Monounsaturated Fat: 4.44g | Cholesterol: 33mg | Sodium: 562.5mg | Potassium: 864.41mg | Fiber: 5.84g | Sugar: 3.49g | Vitamin A: 267.32IU | Vitamin C: 57.8mg | Calcium: 438.79mg | Iron: 1.81mg | Sugar Alcohol: 0.42g | Net Carbs: 7g

Photos by Sarah DeYoung

How to avoid fake keto recipes and eating suggestions

As keto becomes more popular, packaged foods and products labeled “keto” or “low carb” have been popping up all over. But with more and more products to choose from, it has become harder to tell which ones are worth choosing. Here are some tips for sticking to health, keto friendly foods and avoiding the fakes. 

The rules and regulations: It’s important to know that the terms “keto” and “ketogenic” on packaging are not regulated by the FDA at this time—unlike the term “gluten-free” which has a set definition and criteria that must be met. This means that manufacturers are basically working on the honor system when they label foods keto. Many companies choose to set a high standard and adhere to it, but others may take advantage of this fact to misuse the word in their labeling. This is why research is so important. Remember that educating yourself is always the most important factor in choosing what you buy. 

Read the labels: The first step in shopping for any packaged food should always be to read labels. This is an important habit to develop no matter how you eat. If you aren’t in the habit of reading ingredient lists and nutritional information, you may be surprised what you will learn when you start doing so. Pay attention to the kinds of ingredients that are used, the serving size, and nutrition information.

Do a little math: It’s always a good idea to look at the total carbohydrate count on any food even if you are using net carbs. A high total carb count will tell you that there may be a lot of sweeteners or fiber in the product, but it can also mean there are sugars in the food. Make sure the net carb count stacks up against the total carb count. Sometimes there are mystery sugars remaining that aren’t accounted for in the net carb count. 

Become a sugar sleuth: Be on the lookout for hidden sugars! Some products labeled “keto” still sneak sugars in under the radar. Small amounts of natural sugars aren’t always a problem, but they certainly can be, and sometimes the amount isn’t that small. Although there are many names for sugar, it will often be found in the form of sucrose, dextrose, fructose, or any word that ends in the letters “ose.” You’ll also want to keep an eye open for ingredients like maltodextrin, sorbitol, and maltitol. 

Watch out for fillers: While a product may technically be acceptable on keto, if it’s almost completely made of sweeteners, starches, and fibers, it may still negatively impact blood sugars and lead to digestive distress or other unpleasant symptoms. Eating too much of these non-nutritive foods can edge out foods with more nutritional value that should be prioritized in any diet. 

If it seems too good to be true: The old adage still holds: if something seems too good to be true, it probably is. Keto friendly foods are delicious and wonderful for the most part, but let’s be honest, if a “keto” food looks and tastes exactly like its carby counterpart, it might be too good to be true. Trust your senses and your intuition. Sometimes just one look at a food in the package will tell the truth. 

Check that serving size: Serving size can make or break a food. Take a serving of ice cream for instance. If the nutritional values on a pint of ice cream are given for a very small portion, but you end up eating several times that portion, it may end up not being all that “keto.” Be realistic about the portions you are eating and how that is affecting the nutrition (or lack thereof) and calories that you are taking in.

True enthusiasm is hard to hide: It takes a lot of hard work and dedication to make a high-quality food product of any kind, especially for something as unique as keto. Any company that has done the hard work of creating a product that fills a specific need well, usually wants to shout it from the mountain tops. Look for labels, and websites that have a lot to say about the inspiration behind their product and how it’s made. Obviously, companies can’t give all their secrets away, but they should be happy to supply information about their products. There’s nothing wrong with keeping a proprietary recipe a secret of course, but a reputable business with a trustworthy product should be happy to reassure you about what is in the product and why it is there. The inspiring story should be backed up with clear labeling and concise nutritional information as well.

Look out for fake recipes: The popularity of keto has also led to a steep rise in keto recipes available in print and digital form, but please proceed with caution here, too. I have spotted many recipes that include ingredients like coconut sugar, honey, and sweet potato that are perfectly acceptable foods for many people and popular in the paleo movement but are not low in carbohydrates. It would seem in the rush to capitalize on the keto trend, many creators are rushing to tag anything and everything keto. Unfortunately, many of them seem to be confused about what keto really is and end up misleading recipe readers, even though they may not be doing so intentionally. Head to a trusted source for recipes first. If you see a recipe that looks good, but you aren’t sure, do some research before you take it at face value. 

By |2021-05-24T08:29:32-06:00May 26th, 2021|Categories: Cooking Tips with Taffy, Keto Basics|0 Comments

Pistachio Rose Shortbread Cookies

Pistachio Rose Shortbread Cookies

These cookies are perfectly crumbly, and go from super to superior with the addition of delicate rose water icing.
Prep Time30 minutes
Cook Time10 minutes
Chill Time30 minutes
Total Time1 hour 10 minutes
Course: Desserts
Keyword: Chef Taffiny Elrod, pistachio
Keto Chow Flavor: Pistachio
Recipe Creator: Chef Taffiny Elrod
Servings: 1 cookie
Calories: 106.8kcal
Author: Taffiny Elrod

Equipment

  • rolling pin, 2.5” pastry cutter or cookie cutter

Ingredients

COOKIES

  • 1/2 cup shelled pistachios
  • 1 serving Pistachio Keto Chow
  • 1/2 cup fine almond flour (1.5 oz)
  • 1/4 cup granulated erythritol
  • 4 Tbsp. cold unsalted butter, cubed
  • 1/2 tsp. rose water
  • 1 Tbsp. dried rose petals or rose bud tea plus extra for garnish (4g) *
  • 1 large egg

ICING

Instructions

  • Place the pistachios in the work bowl of a food processor and pulse until they are coarsely ground. Remove from the food processor and set aside.
  • Place the Keto Chow, almond flour, and granulated erythritol in the food processor and pulse to combine.
  • Add the butter and pulse until it is cut into pea size pieces or smaller in the dry mixture.
  • Return the ground pistachios to the food processor along with the rose petals, 1/2 tsp. rose water, and egg. Process on low speed until the mixture begins to hold together.
  • Remove the dough and knead it into a ball. Slightly flatten and press the edges against the counter to create a square shape. Wrap in plastic and chill in the refrigerator for 30 minutes.
  • While the dough chills, heat the oven to 350℉ and line two cookie sheets with parchment paper.
  • Unwrap the dough and place it between two sheets of parchment paper.
  • Roll it out to a 9 X 9-inch square; it will be about 1/4-inch thickness.
  • Cut nine cookies out of the dough and transfer them to the prepared cookie sheets.
  • Gently press the scraps together, re-roll the dough and cut out three more cookies.
  • Bake the cookies for about ten minutes, or until they are lightly golden around the edges. They will be slightly soft in the center but will firm as they cool.
  • When the cookies have cooled completely, make the icing.
  • Place the powdered erythritol in a small bowl and stir in the rose water and milk. The icing should have a thick, pourable consistency like syrup.
  • Stir in the pink food coloring one small drop at a time, until the desired color is reached.
  • Spoon or pipe the icing into the middle of the cookie and spread it out to make a circle covering most of the cookie. While the icing is still wet, sprinkle with rose petals to decorate. Allow the icing to set before serving or storing cookies.
  • Store cookies in a single layer in an airtight container at room temperature for up to three days or tightly sealed in the freezer for up to three months.

Notes

*You can find dried rose leaves online and rosebud tea at many Asian markets. To use rosebud tea, gently pull the leaves off of the stem leaving the green behind. Wherever you source yours, be sure they are food grade and haven’t been treated with pesticides.
Nutrition Facts
Pistachio Rose Shortbread Cookies
Serving Size
 
1 cookie
Amount per Serving
Calories
106.8
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
0.2
g
Polyunsaturated Fat
 
1.51
g
Monounsaturated Fat
 
3.98
g
Cholesterol
 
26.7
mg
9
%
Sodium
 
79.4
mg
3
%
Potassium
 
224.93
mg
6
%
Carbohydrates
 
14.3
g
5
%
Fiber
 
1.6
g
7
%
Sugar
 
0.7
g
1
%
Sugar Alcohol
 
11.23
g
Net Carbs
 
1.4
g
Protein
 
4.8
g
10
%
Vitamin A
 
249.93
IU
5
%
Vitamin C
 
10.29
mg
12
%
Calcium
 
64.47
mg
6
%
Iron
 
0.61
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1cookie | Calories: 106.8kcal | Carbohydrates: 14.3g | Protein: 4.8g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 1.51g | Monounsaturated Fat: 3.98g | Trans Fat: 0.2g | Cholesterol: 26.7mg | Sodium: 79.4mg | Potassium: 224.93mg | Fiber: 1.6g | Sugar: 0.7g | Vitamin A: 249.93IU | Vitamin C: 10.29mg | Calcium: 64.47mg | Iron: 0.61mg | Sugar Alcohol: 11.23g | Net Carbs: 1.4g

Photos by Sarah DeYoung

Caramel Macchiato Frappe

 

Caramel Macchiato Frappe

A creamy, frosty, frappe right in your kitchen.
Prep Time10 minutes
Freeze Time:6 hours
Total Time6 hours 10 minutes
Course: Desserts, Drinks
Keyword: Caramel Macchiato, Chef Taffiny Elrod
Keto Chow Flavor: Caramel Macchiato
Recipe Creator: Chef Taffiny Elrod
Servings: 1 (16 oz) serving
Calories: 1163.6kcal
Author: Taffiny Elrod

Equipment

  • Blender
  • Ice cube tray

Ingredients

  • 1 cup unsweetened almond milk
  • 1/2 cup heavy cream
  • 1 serving Caramel Macchiato Keto Chow
  • 1/2 cup chilled coffee
  • 1 scoop sugar-free, vanilla ice cream (about 1/3 cup)
  • whipped cream for garnish
  • sugar-free caramel syrup for garnish
  • instant espresso powder for garnish

Instructions

  • Place the almond milk, heavy cream, and Keto Chow in a blender or shaker cup and mix until all the Keto Chow is dissolved.
  • Pour the mixture into an ice cube tray and freeze overnight. It should make about 20 cubes.
  • Pour the coffee into a blender with about 10 of the prepared Caramel Macchiato ice cubes and blend.
  • When the ice cubes are blended, add the scoop of ice cream and blend briefly.
  • Pour into a tall glass and top with whipped cream, a drizzle of caramel syrup, and a dusting of espresso powder if desired.

Notes

NOTE: The ice cube mixture (first 3 ingredients) will make approximately 2 shakes worth.
Nutrition Facts
Caramel Macchiato Frappe
Serving Size
 
1 serving
Amount per Serving
Calories
1163.6
% Daily Value*
Fat
 
107.6
g
166
%
Saturated Fat
 
66.3
g
414
%
Trans Fat
 
3.4
g
Polyunsaturated Fat
 
4.31
g
Monounsaturated Fat
 
23.11
g
Cholesterol
 
375.9
mg
125
%
Sodium
 
1166.8
mg
51
%
Potassium
 
2097.93
mg
60
%
Carbohydrates
 
31.5
g
11
%
Fiber
 
10.52
g
44
%
Sugar
 
9.6
g
11
%
Sugar Alcohol
 
9.01
g
Net Carbs
 
20.96
g
Protein
 
36.2
g
72
%
Vitamin A
 
5030.94
IU
101
%
Vitamin C
 
121.43
mg
147
%
Calcium
 
1398.08
mg
140
%
Iron
 
3.36
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 1163.6kcal | Carbohydrates: 31.5g | Protein: 36.2g | Fat: 107.6g | Saturated Fat: 66.3g | Polyunsaturated Fat: 4.31g | Monounsaturated Fat: 23.11g | Trans Fat: 3.4g | Cholesterol: 375.9mg | Sodium: 1166.8mg | Potassium: 2097.93mg | Fiber: 10.52g | Sugar: 9.6g | Vitamin A: 5030.94IU | Vitamin C: 121.43mg | Calcium: 1398.08mg | Iron: 3.36mg | Sugar Alcohol: 9.01g | Net Carbs: 20.96g

Photos by Sarah DeYoung

Caramel Macchiato Ice Cream

Caramel Macchiato Ice Cream

Lush, creamy ice cream layered with a ribbon of crisp caramel-chocolate.
Prep Time15 minutes
Freeze Time (plus churn time)4 hours
Total Time4 hours 15 minutes
Course: Desserts
Keyword: Caramel Macchiato, Chef Taffiny Elrod
Keto Chow Flavor: Caramel Macchiato
Recipe Creator: Chef Taffiny Elrod
Servings: 1 scoop (116 grams or 4.09 per serving)
Calories: 281.4kcal
Author: Taffiny Elrod

Equipment

  • Ice cream maker

Ingredients

Instructions

  • Place the almond milk, allulose, espresso powder, and vanilla extract in a blender and blend until the allulose is dissolved.
  • Add the Keto Chow and blend until combined.
  • Add the heavy cream and blend briefly to combine. If the cream is blended too long, it will start to turn into butter.
  • Pour the mixture into the ice cream maker and churn according to the manufacturer’s directions.
  • Meanwhile, melt the chocolate-caramel chips with the coconut oil in a microwave safe bowl by microwaving, stirring in between 30-second bursts until all the chips are melted.
  • Transfer the melted chocolate to a shallow dish and cool it to room temperature as quickly as possible.
  • When the ice cream is done churning, transfer half of it to a freezer safe container and smooth it out.
  • Pour half of the chocolate mixture over the surface of the ice cream, then repeat with the remaining ice cream and chocolate.
  • Cover and freeze for at least four hours.

Notes

*If you can’t find the salted caramel chocolate chips substitute any sugar-free, chocolate chips. 
Nutrition Facts
Caramel Macchiato Ice Cream
Serving Size
 
1 serving
Amount per Serving
Calories
281.4
% Daily Value*
Fat
 
27
g
42
%
Saturated Fat
 
17.7
g
111
%
Trans Fat
 
0.7
g
Polyunsaturated Fat
 
1.06
g
Monounsaturated Fat
 
5.81
g
Cholesterol
 
69.8
mg
23
%
Sodium
 
157.9
mg
7
%
Potassium
 
306.59
mg
9
%
Carbohydrates
 
17.3
g
6
%
Fiber
 
2.69
g
11
%
Sugar
 
2.33
g
3
%
Sugar Alcohol
 
11.96
g
Net Carbs
 
2.69
g
Protein
 
5.6
g
11
%
Vitamin A
 
999.78
IU
20
%
Vitamin C
 
15.36
mg
19
%
Calcium
 
196.73
mg
20
%
Iron
 
0.45
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 281.4kcal | Carbohydrates: 17.3g | Protein: 5.6g | Fat: 27g | Saturated Fat: 17.7g | Polyunsaturated Fat: 1.06g | Monounsaturated Fat: 5.81g | Trans Fat: 0.7g | Cholesterol: 69.8mg | Sodium: 157.9mg | Potassium: 306.59mg | Fiber: 2.69g | Sugar: 2.33g | Vitamin A: 999.78IU | Vitamin C: 15.36mg | Calcium: 196.73mg | Iron: 0.45mg | Sugar Alcohol: 11.96g | Net Carbs: 2.69g

Photos by Sarah DeYoung