Another entry for the lower carb peoples. This poppy seed muffin is super good....you would never know it is lower carb. The keto ratio is 1.88:2 so almost 2:1. This recipe is low carb already so the way you make it more ketogenic is to add more and more healthy fats. The two places I added fat to this recipe:
the coconut oil - because I am using the monk fruit powder in place of pure maple syrup, I needed some more liquid
subbed in some MCT oil for the glaze in place of some water in the original recipe.
Just an example of how you can twist a lot of recipes toward lower carb and higher fat. Remember keto just means fat becomes a primary fuel. At or around the 1:1 ratio you are near the threshold of ketosis, certainly helping with hormone balance and inflammation. Even if you never go fully keto it is smart place to be. Most people dont know that a real/whole foods diet including healthy fat foods and oils can get you pretty close to ketogenic... so many people are close even if they dont know it.
Disclaimer: lower carb meals and snacks go together. Dont try to do healthy higher fat foods along with a diet full of simple carbs/sugars, bread and pasta. Most of these lower carb recipes are best used with a real/whole foods meal plan.
3/4 cup coconut flour
4.5g pure monk fruit, I just jullian's bakery pure monk fruit, this would be 4.5 of the tiny scoops
1/2 cup organic coconut oil, warm up so it is liquid
6 tablespoons fresh lemon juice
zest of one lemon
1/4 tsp sea salt
1 tsp baking soda
6 healthy eggs room temperature to keep the coconut oil from being cooled
1 tsp vanilla extract
2-3 tablespoons of poppy seeds
Ok to add water or more coconut oil to make the batter more liquid if needed...this will only make the batter easier to handle and will boost the keto ratio. The muffin batter should be more liquid than solid, ie look like muffin batter.
1/4 cup cashew butter, I made my own by grinding a couple handfuls of cashews
1/2 tiny scoop or .6g of pure monk fruit powder
2 tsp of fresh lemon juice
1-3 tsp of MCT oil, MCT oil is the shorter fats of coconut oil, they are super ketogenic but mostly using them here to replace water and make the glaze thinner while adding some healthy fat
Preheat oven to 350 degrees and add 12 paper muffin cups to muffin tin
In a large bowl mix together the muffin ingredients using a wire whisk, until smooth, then add poppy seeds
Poor batter into muffin cups, for 12 muffins, there will be a little more than a 1/4 cup of batter in each.
Bake 20-25 minutes, I use a tooth pick to check, if the tooth pick comes out clean, they are done
Let muffins cool while making the glaze
For the glaze mix together the cashew butter, lemon juice and sweetener. Add the MCT oil one teaspoon at a time to help thin it out to glaze consistency. As you can see in my photo I leave it a little thicker so it looks more like frosting....
I keep the muffins in the frig then slightly reheat to eat them....they are soooo good!!
Keto ratio 1.88:1
calculation: per muffin
7g total carbs - 3.1g of fiber + net carbs 3.9g
5.1 grams of protein
add net carb and protein together to get total glucose potential 3.9 + 5.1 = 9g
17g total fat
to find the keto ratio divide (fat) 17 by (total of carb and protein) 9 = 1.88 so the ratio is 1.88 : 1 meaning there is almost twice as much energy from fat compared to carb potential