You might wonder can I drink coffee on keto? Listen I can not live without coffee! I love chocolate in all forms so of course I’m going to want a mocha cafe Frappuccino. That’s why I love this recipe for copycat low carb Starbucks mocha latte. What’s better than an iced coffee recipe at home? It’s a fraction of the price and tastes even better.
I used to go get the strongest coffee at Starbucks all the time too. But since I’m not trying to spend 5$ per day, it’s easier and cheaper to make these lattes and Frappuccino’s at home.
What to serve with copycat Starbucks Mocha Latte
About the ingredients
Almond milk is the lowest carb milk out there. I love the taste too. Almond milk has me forgetting all about dairy in my drinks cereals and coffee. It’s great in this keto recipe for starbucks mocha latte.
Cocoa is also rich in caffeine making it even better for your low carb and Keto Diet. This is due to the fact that caffeine suppresses the appetite! The cocoa bean is rich in Polyphenols.
You only need 6 easy ingredients to make this Keto latte. All you need is 1/3 cup coffee strongly brewed, 1/2 cup unsweetened almond milk vanilla, and 2 tbsp cocoa powder. Also 1 tbsp monk fruit (or Keto sweetener of your choice,1/4 tsp xanthan gum, and 1 cup ice. You will absolutely love this simple Mocha Latte.
One of the ingredients for this recipe for low carb copycat Starbucks cafe mocha latte is called xanthan gum. Xanthan gum is a sugar-like compound made by mixing aged sugars with a certain type of bacteria. Xanthum gum is a sweet thickening and stabilizing Ingredient. Other ingredients include brewed coffee, almond milk, and cocoa powder.
My favorite coffee grounds
Starbucks Medium Roast Ground Coffee Pike Place Roast
100% Arabica beans
1 bag (28 oz.) is about $16
These coffee grounds are well-rounded with a slightly nutty taste of cocoa.
Starbucks French Roast Dark Roast Ground Coffee
28 Ounce (Pack of 1) bag about $16
These dark roast beans have a bold full body robust flavor
Looking for festive dessert recipe ideas? This vegan 4th of july red white and blue flag cake turned out really delicious. It’s a really dessert recipe for any patriotic celebration. The blue and red cake layers really pop with the white frosting in the middle. Additionally I like to add some blue sprinkles on top.
Best Gluten Free Flours
1. Gluten-Free Measure for Measure Flour – King Arthur Baking Company -This is the best over all because it’s wonderful for converting your favorite recipes to gluten-free. All you have to do is substitute this it 1-1 for a simple and convenient swap. It’s healthy too, with iron, calcium and vitamin B. Ideal for beginners making muffins, cookies, cakes, brownies, pancakes, and other non-yeasted baked goods like this vegan 4th of July red white and blue flag cake. More about the product:
3lbs for $10.95
Comes with 1 or 3 pound re-sealable bag.
Certified Gluten-Free by the non-profit Gluten-Free Certification Organization (GFCO), a program of the Gluten Intolerance Group (GIG®)
2. Krusteaz Gluten-Free Flour – This brand of gluten free flour provides the best bang for your buck. This product is a blend of whole grain and brown rice flours that contain zero fake flavors, colors, or preservatives. You can substitute wheat flour 1:1 in any recipe. Amazing for making gluten-free varieties of all the baked goods and dessert recipes you already adore like chocolate chip cookies, pancakes, and waffles.
32oz (0.98 Kilograms) for $16.99
Whole grain brown rice flour mix
Comes with 1 – Krusteaz Pastry Knife; 9 1/4″ in length; Blade/cutter measures 5″; Top rack dishwasher safe
Ann Clark Premium Food Coloring Gel is Non-GMO and Made in the USA. The 12-Pack comes with the proper blue and red colors for this 4th of july red white and blue dessert recipe. You can also buy them individually. Like just the red and blue for this vegan 4th of July cake.
How Do You Make Vegan Frosting From Scratch
2 cups vegetable shortening
2 cups powdered sugar
13.5 oz smuckers marshmallow topping 1 jar is 13.5 oz
1 Tsp vanilla extract optional
In a large blending bowl transfer the vegetable shortening
Then use your electric mixer to beat vegetable shortening to break it up and prepare it to mix
Pour in the entire jar of Smuckers marshmallow topping & vanilla extract & mix until smooth
Soft the powdered sugar before slowly adding it in
Blend until smooth
Baking Tips For Vegan Cake
Beat the sugar and vegan butter with the ingredients at room temperature. This will ensure the sugar is properly dispersed and that the butter isn’t chunky.
Use springform pans to enable easier cake removal. Make sure the cake is cold before you remove it and frost it.
Sift the flour and sugar to ensure your vegan 4th of july red white and blue dessert recipe has no clumps and it is more light and fluffy.
It’s super simple with this recipe for red white and blue layer cake. All you need is some red and blue food coloring and white frosting. Add some yellow/gold star sprinkles to the top for some extra American flare.
This light and mouthwatering lemon bundt cake recipe is easy, vegan, and gluten free. It’s pretty, elegant, and a little bit fancy – making it perfect for tea parties, brunch, or just a casual dessert. I always make it for my mothers birthday and mother day. Sometimes I’m just craving lemon sweets and bust out my bundt cake pan!
You will need an egg replacer for this cake, we use flaxseed eggs.
What are flaxseed eggs?
A flaxseed egg is a vegan egg substitute, that is made from ground flax seeds and water. It’s completely vegan, gluten free, paleo, Plant Based, whole30, and low in carbs just like real eggs. Ground flaxseed soaked in water creates a binding property that replaces eggs for baking purposes!
All you have to do make a lovely bundt cake with our eggs is find a suitable egg replacement for vegan baking. There are a wide variety of eggless binding agents such as bananas, applesauce, and chia eggs. However when baking something like a bundt cake you probably want to use homemade flaxseed eggs or a pre made binding product for baking. For example Vegan Egg Replacer by Ener-G which has ingredients like: potato starch and tapioca starch flour.
You will need a vegan butter for baking, what kind should you use? So What’s the best vegan butter for baking?
I Cant Believe Its Not Butter Vegetable Oil Spread, Vegan, 45% – 15 oz – under $4
Country Crock Plant Butter with Olive Oil, Dairy Free – 10.5 oz – under $3
Country Crock Plant Butter, With Avocado Oil Dairy Free – 10.5 oz – $3.30
You need a gluten free 1:1 baking flour, what should you get?
King Arthur Gluten-Free All-Purpose Flour | 24 oz for $2.99. Ingredients include a Specialty Flour Blend using: Rice Flour, Tapioca Starch, Potato Starch, Whole Grain Brown Rice Flour, Vitamin And Mineral Blend Calcium Carbonate, Niacinamide Vitamin B3, Reduced Iron, Thiamin Hydrochloride Vitamin B1, Riboflavin and Vitamin B2.
Bob’s Red Mill Gluten Free 1-to-1 Baking Flour, 22-ounce for $4.48. Ingredients include: Sweet White Rice Flour, Whole Grain Brown Rice Flour, Potato Starch, Whole Grain Sorghum Flour, Tapioca Flour, and Xanthan Gum.
Premium Gold Gluten Free All Purpose Flour, 5 Pound for $13.19 Amazon’s Choice in Wheat Flours & Meals by PREMIUM GOLD. Ingredients include: Rice flour, flaxseed, quinoa flour, buckwheat flour, amaranth flour, tapioca flour, arrowroot flour, and xantham gum.
Intro: Pumpkin Soup With Coconut Milk & Vegetables
Are you looking for a homemade recipe for vegan pumpkin soup with coconut milk and vegetables that’s also keto friendly? If so then this plant based low carb meal is ideal for you. It’s packed with your favorite flavors, fresh herbs and spices, that all come together to delight your taste buds!
You didn’t know pumpkin was the perfect low carb vegetable to make soup? That’s right this plump variety of squash is super nutritious and keto friendly. They are also rich in the antioxidant beta carotene! Additionally when roasted and puréed they become the best foundation for any delicious stew. Pumpkins are plant based too making them great for weight loss, management, and health.
Can I make pumpkin purée from scratch?
Grab yourself 2 small pumpkins or 1 large (2 smalls are easier to carry and work with)
Cut off the stem then slice in half before scooping out all the stringy guts and seeds.
Preheat your oven to 350 degrees F
Grease or line your baking sheet pan before placing the pumpkin halves face down
Roast them for 45 minutes- poke with fork to ensure they’re soft
Allow them to cool all the way down before scooping out all the flesh from the skin
Transfer pumpkin flesh to your food processor or blender and purée until smooth
Your recipe for homemade keto vegan pumpkin soup with coconut milk and vegetables needs:
2 tsp olive oil
1 tbsp minced garlic
1 cup pumpkin purée
3 cups water
1 tsp vegetable bullion
1/4 cup canned coconut milk
1 tsp black garlic powder
1 tsp pepper
1 tsp turmeric
1 oz fresh basil
1 oz fresh dill
1 oz fresh cilantro
1 tsp dried oregano
1 tsp red chili flakes
2 tbsp nutritional yeast
1 cup chopped mushrooms
1 cup chopped cauliflower
1 cup chopped bell peppers
1 tsp salt
1 tbsp soy sauce
Other Low Carb Vegetables I Can Substitute?
Sprouts – 4 of the healthiest sprouts include bean, Alfalfa, Lentil, and Sprouted Grains. 1/2 cup of bean sprouts has 2.6 grams of carbs.
Broccoli – This edible green plant is related to cabbage. It can be various shades of green with a large flowering head. 1/2 cup broccoli has about 2.5 grams of carbs. Its a great source of fiber too.
Spinach – This leafy green vegetable comes from a flowering plant native to central and western Asia. 1/2 cup cooked spinach has 3.5 grams of carbs.
Cabbage – This ground grown vegetable can be various shard of green or purple. It’s thicker and sweeter than lettuce. It’s low in carbs and high in nutrients. 1/2 cup shredded cabbage has 2 grams of carbs.
Most pumpkin soups are healthy and nutritious especially if they’re made with minimally processed fresh ingredients. Pumpkins are generally good for you and for heart health. They are naturally low in carbs, Plant Based, packed with fiber, potassium, and vitamin C – which have been shown to aid in the health of the heart and regulate blood pressure.
Vegans and vegetarians usually don’t struggle to find high in fiber meals, however it does happen. Fiber and plant based diets go hand and hand, some have a lot more than others. These high fiber foods are perfect for a healthy diet and constipation! They are listed from highest to lowest per 100 grams so you can easily decide what to eat!
What is fiber?
Fiber is the part of plant based food that is not entirely broken down by the human digestive enzyme. They are categorized into 3 groups based on their chemical composition: solubility, viscosity, and fermentability. This effects how it’s broken down by the body. Fiber aids in gut health and digestive functionality. Source
Tiny tiny black seeds that are incredibly popular in the natural health community and for good reason. They’re rich in nutrition and contain high amounts of magnesium. There are so many reasons why this super-food is well worth adding to your diet. High in soluble fiber, 1 tbsp of chia seeds can go a very long way. They are amazing thickeners for smoothies, toppings for salads, and coatings for protein balls. In addition to being a great source of plant protein, they are also rich in omega-3 fatty acids. What high fiber foods should you eat? Chia Seeds! My favorite chia seed recipe is this overnight oats with fruit.
Pumpkin seeds are the north American pepita de calabaza, which in Spanish means“little seed of squash.” They are small, flat, and oval with a greenish brown color but can also be white or yellow. They are rich in nutrients and calories making them a great food crop for humans. Furthermore they are especially high in macronutrients like healthy fats, Linoleic and oleic acid‘s, protein and fiber.
The chickpea is a type of legume that’s packed with nutrients, such as minerals and protein. They are a fiber-full favorite to add to soups or salads, in hummus or roasted for a quick crunchy snack. Chickpeas are also called Garbanzo beans and they are an amazing source of fiber and plant based protein. My favorite Garbonzo bean recioe is this kale chickpea stirfry.
Beans are one of the longest known cultivated plants. They were grown in Afghanistan and Thailand during a time that pre-dates ceramics! They have been an important source of protein, fiber, and nutrients to humans for centuries. A popular go to high fiber food for constipation. Common we eaten beans include kidney, pinto, and navy beans. Beans are amazing in burritos, tacos, veggie burgers, protein bowls, soups, and chilis. Try this healthy stirfry with beans and vegetables.
Cholesterol 0 mg 0%
Dietary fiber 16 g 64%
Total Fat 1.2 g 1%
Sodium 12 mg 0%
Sugar 2.1 g
Saturated fat 0.2 g 1%
Total Carbohydrate 63 g 21%
Protein 21 g 42%
Vitamin C 10%
Vitamin D 0%
Vitamin B6 25%
Nutritional Information Beans: Amount Per 100 grams
Almonds can be made into almond flour for gluten free and keto baking. Fiber content is 4 grams per 3 tablespoons meaning you need about 1 cup of almonds to achieve your daily recommended fiber. You can get fiber from consuming almond butter but not almond milk. Try almonds in Trail mix, Popcorn, Granola bars, and Quinoa. Or simply snack on roasted almonds whole!
Pistachios grow as seeds (despite being called nuts) from a pistachio tree. The color is usually lightish green but can be different shades of green and even yellows. They tend to have a nutty earthy sweet flavor. They’ve been consumed for 1,000s of years too. Eat them plain, crushed in salads, or even soaked and blended into vegan cheese!
Sunflower seeds grow on big yellow sunflowers! They are most known for being salted and roasted eaten out of a snack bag. 3 types of sunflower seeds are common: linoleic, high oleic, and sunflower oil seeds. They all have different levels of monounsaturated, saturated, and polyunsaturated fats.
Lentils are a legume of which the majority of the worlds production comes from Canada and India. They look like little tiny beans, grow in pods, and come in red, brown, black, and green. Lentils are classed based on to size, whether they are split or whole, or shelled or unshelled. You might enjoy this simple recipe for lentil and avocado wraps.
Who doesn’t love avocado especially on the plant based diet? This savory piece of produce is actually botanically a fruit. It’s Delicious in guacamole, burritos, tacos, on toast, and even vegan desserts like brownies! It’s even low in carbohydrates, making it fun for keto diets too.
Avocados are native to the highland regions of south-central Mexico and Guatemala. They grow on trees and are partially self pollinating. Mexico is the leading producer of avocados. Furthermore in 2019 they supplied 32% of the world total consumption.
These red and tart berries are a beloved high fiber food for constipation. Try this fruit for so many recipes like tea, salad, pie, and other pastries and baked goods. They are a favorite for keto desserts too. This aggregate fruit is grown for the fresh fruit market, for commercial processing into individually quick frozen fruit, purée, juice, dried fruit, and more.
This pseudo-cereal that has become powerfully loved among the health food community. That’s because it is rich with many nutrients. You can use it in a million different ways too. For example stuffed acorn squash, pasta salad, veggie Burgers, power bowls and more. It contains all all of the benefits of whole grains and protein-rich seeds.
Artichokes are a great high fiber food to eat on toast, pizza, in salad, or in a delicious vegetable dip. They are also amazing steamed to perfection with some oil. But can you eat 4 artichokes in a day? I think I could! Artichokes are cousins with thistle and are known for their richness in fiber which comes to about 10 grams in a medium artichoke. A simple recipe for slow cooker artichokes can really hit the spot.
Just like raspberries, blackberries are rich in antioxidants, fiber, vitamin C and K. Eat them fresh, frozen, blended, in yogurt, smoothies, salads, and baked goods. They are delicious in so many dishes like smoothies, ice cream, sorbet, and even salads!
Brussels sprouts are a cruciferous vegetable related to broccoli. In addition to fiber they are very high in vitamin K, folate, and potassium, folate. They are delicious steamed, stir fried, air fried, and even raw in a brussels sprout slaw.
They have 4 grams of fiber per cup, so you could eat 7 cups of brussels sprouts and reach your daily recommended fiber intake. Not that you would want to eat that much in one day! They are also full of essential micronutrients like vitamin C and vitamin k.
Pears are popular because they are a tasty and nutritious fruit. They are produced and eaten all over the whole world! In fact it’s one of the best fruit sources of fiber. In fact they’re particularly high in soluble fiber, especially in compared to other fruits.
Have some high in fiber meals with sweet potatoes! Sweet potatoes can be a tasty snack all by themselves or used as an ingredient in bakes, cakes, cookies, soups, stir frys and more. They are so delicious and rich in nutrients like vitamin A which is great for eye health and vision. They’re also packed with potassium, beta carotene, and B vitamins.
Carrots are an amazing what high fiber food to eat! contribute to weight loss, lower blood cholesterol, reduced risk of cancers. They are amazing in many recipes, boiled, steamed, or grated into salads and desserts. One thing I love to do with these root vegetables is spiralize them into noodles and make vegetable pasta!
Broccoli is an amazing source of fiber and protein in comparison with most vegetables. They’re great steamed, stir fried, or turned into a slaw for various uses. Cruciferous star veggie broccoli is known for being full of nutrients like vitamin C, vitamin K, iron, folate and potassium.
Broccoli is one of the best vegetables to include in your next fiber rich dinner or lunch. It has some of the highest-fiber content out of most vegetables. This cruciferous vegetable also has lots of the antioxidant polyphenols.
Bananas are an amazing source of various nutrients for example: vitamin C, vitamin B6, and potassium. This perennial favorite is so versatile as it can be eaten alone, in smoothies, bread, muffins, ice cream, and more. One medium-size banana provides 3 grams of fiber! The less ripe a banana is the more fiber and nutrients is contains because as it ripens it’s starches transform into sugars, thus lowering its fiber-linked benefits.
Everyone loves apples because they are so tasty and satisfying! Luckily they are also particularly rich in fiber. I especially like them in salads. While the old saying that “an apple a day keeps the doctor away” isn’t always true, according to research, Apples definitely aid in staying healthy. Additionally they are a sweet way to get your fiber intake up. They are also a great source of vitamin C, support your immune system and pack various vitamins and minerals.
In addition to being a great source of the soluble fiber pectin, they have many health benefits like a reduced risk of obesity and colon cancer.
Oranges are actually a hybrid between a Palmelo and a Mandarin, I didn’t even know that until I was researching this article! People have been enjoying oranges for hundreds of years in fact the earliest known mentioned of an orange was in Chinese literature circa 314 BC. Did you know oranges are a surprisingly good source of fiber? They are also rich in vitamin C, antioxidants, and potassium which are also a must have for health.
Kale is packed with a variety of vitamins and minerals. This leaf cabbage is one of a group of cabbage cultivars grown for their edible leaves.
However certain kale leaves grown to be sold as ornamentals. The leaves on the plants are green or deep purple. Fresh kale has a shelf life of about 5 to 7 days. It’s delicious in smoothies, stir fries, salads, and more.
Try high in fiber meals with oats! Oatmeal is the prepared result of processed oats. They are de-husked, steamed, and flattened. Sometimes they are processed into a coarse flour made of hulled oat grains. There are a few varieties of oatmeal: Ground oats are also known as white oats. Steel-cut oats are also known as coarse oatmeal, Irish oatmeal, or pinhead oats! Then you also have rolled oats oatmeal which is a traditional thick and old fashioned dish. However they can made thinner or flatter and are called “instant rolled oats” because they cook faster. Oatmeal is nutritious all around. Try this oatmeal muffin recipe with cocoa nibs!