Posted on Leave a comment

5 Spooky Treats for your family and Friends!

Halloween is just around the corner and we found 5 great recipe ideas for you and your family to have a wonderfully and spooky Halloween. So check out these keto friendly and fun diet ideas. Some of them even add some extra keto and healthy treats to make these even more modern twist to an old recipe.

1 – Pumpkin Cheese Bars

Pumpkin Cheese Bars

1 – Pumpkin Cheesecake Bars   MACROS PER SERVING:
• 273 Calories
• 25g of Fat
• 4g of Protein
• 4.5g of Net Carbs Course: Dessert Serves 12 bars Prep Time 15 minutes Cook Time 40 minutes





  1. Preheat the oven to 350°F. Then, combine all the crust ingredients in a food processor and pulse until the pecans are a fine crumb texture. Don’t over process or you’ll end up with pecan butter!
  1. Line a 9×6-inch baking dish with parchment paper or wax paper. Then, let two sides spill over for easy removal. Press the crust into the dish, making one even layer. Bake for 12 minutes, then let cool.
  1. Meanwhile, using an electric hand mixer, beat the cream cheese and heavy cream until fully combined and even throughout. Then, add in the pumpkin puree, vanilla extract and liquid stevia and combine.
  1. Add in the erythritol, pumpkin pie spice, cinnamon and a pinch of salt and then combine.
  1. Then, add in one egg at a time, incorporating each egg before adding another.
  1. After the crust has cooled, pour the pumpkin cheesecake batter into the baking dish. Reduce the heat in the oven to 325°F and bake for 25-30 minutes. The middle of the pumpkin cheesecake should be slightly wobbly after baking. Refrigerate for 6 hours or, ideally, overnight.
  2. In order to make the frosting, mixing all the frosting ingredients then beat with an electric hand mixer until light and fluffy.
  1. Later frost the top of the cheesecake bars or add a dollop to each one after slicing. Enjoy!

2 – Pumpkin Churros with Cinnamon Chocolate Sauce


  1. Place chocolate chunks in a bowl. After heat cream in a small saucepan until bubbles form around edges. Later remove from heat and then pour over chocolate. Then let stand 5 minutes. Whisk until smooth and add 1/4 teaspoon vanilla. Set aside.
  1. Heat oil for frying in a 4-quart heavy saucepan or deep-fat fryer to 350 degrees.
  1. Combine water, pumpkin, butter, 1 1/4 teaspoon pumpkin pie spice and remaining 1/4 teaspoon vanilla in a 2-quart saucepan. Bringing the mixture to boiling. Add flour all at once, stirring vigorously with a wooden spoon until dough forms a good-sized ball. Later remove from heat and cool the mixture for 10 minutes.  Then add eggs, one at a time, stir after each addition.
  1. Then Spoon dough into a pastry or large resealable bag. Pipe 3-inch lengths of dough, 5 at a time, into hot oil. Fry for 3 to 5 minutes or until golden, turning once. Later remove with a slotted spoon; drain on paper towels.  After combine sugar and remaining 1/2 teaspoon pumpkin pie spice. While warm, toss churros in sugar mixture and then serve with chocolate sauce.

3 – Chocolate & Peanut butter Spider Cookies

Soft low carb peanut butter thumbprints filled with rich sugar-free chocolate ganache. All in the shape of a spider for Halloween. Kids love them and adults do too!

Course: Dessert

Cuisine: Dessert

Servings: 30 cookies

Calories: 98 kcal


Peanut Butter Thumbprints:

Chocolate Drizzle for legs:

Chocolate Ganache Filling:



  1. Preheat oven to 325F and line a large baking sheet with parchment or a silicone liner.
  2. In a medium bowl, whisk together the peanut flour, baking soda and salt. In a large bowl, beat butter and peanut butter until smooth. Beat in sweetener until well combined, then beat in egg, vanilla extract, and stevia extract.
  3. Roll dough into 1 inch balls and place 2 inches apart on baking sheet (you should get about 30 balls). Flatten slightly with the palm of your hand and then create a well in the center of each with your thumb (you may need to wet your hands a few times).
  4. Bake 12 to 16 minutes, until puffed and just golden brown and barely set. They will still be very soft. Remove from oven. Use the end of a wooden spoon or other blunt, round kitchen implement to gently re-do the wells in the center of each cookie. Let cool completely.

Chocolate Drizzle:

  1. Place chopped chocolate in a microwave-safe bowl. Heat on high for 30 second increments, stirring in between, until melted and smooth.
  2. Cut the very tip of the corner of a Ziploc bag. Place chocolate in bag and drizzle four lines across each cookie.

Chocolate Ganache Filling:

  1. In a small saucepan over medium heat, bring cream and sweetener to just a simmer, stirring to combine.
  2. Remove from heat and add chopped chocolate. Let sit 5 minutes until chocolate is melted, then whisk to combine. Add vanilla and whisk until smooth.
  3. Dollop about 1 to 2 tsp ganache into the well of each cookie, taking care not to overflow the well. Let cool 20 minutes before adding candy monster eyes, if using.

4 – Halloween Sugar Cookies Low carb and Gluten-Free

Halloween Sugar Cookies Low carb and Gluten-Free

Prep Time

45 mins

Cook Time

14 mins

Chill Time

1 hr

Total Time

2 hrs

Easily the best keto sugar cookies you will ever make. This cut out sugar cookie recipe produces sturdy but tender cookies that stand up to your favorite sugar-free frosting and decorations. Perfect for any holiday or event, and so fun to decorate!

Course: Dessert

Cuisine: American

Keyword: cut out sugar cookies, keto sugar cookies

Servings: 12 servings

Calories: 177 kcal



2 cups almond flour

2 tbsp coconut flour (can also use oat fiber)

¼ tsp salt

6 tbsp butter softened

½ cup Swerve Sweetener granular

1 large egg

½ tsp vanilla extract

Royal Icing:

1/2 cup powdered Swerve Sweetener

1/2 cup powdered BochaSweet (or powdered xylitol)

1 tbsp egg white powder

4 to 6 tbsp Water room temperature

1/2 tsp vanilla extract

Natural food coloring

Halloween Cut-Out Sugar Cookies Low carb and Gluten-Free


  1. For the cookies, in a medium bowl, whisk together almond flour, oat flour, xanthan gum and salt.
  2. In a large bowl, beat butter and erythritol until creamy. Beat in the egg and vanilla extract, and then beat in almond flour mixture until dough comes together.
  3. Turn out dough onto a large piece of parchment paper. Pat into a rough circle and then top with another piece of parchment. Roll out to about 1/3-inch thickness. Place on a cookie sheet and chill in refrigerator for at least an hour.
  4. Preheat oven to 325F and line another baking sheet with parchment. Using pumpkin-shaped cookie cutter, cut out cookies and lift carefully with a small, offset spatula or knife. Place cookies at least 1 inch apart on prepared baking sheet. 

5- Pumpkin Spice Jacked Keto Coffee

This will make anyone jacked with all of the great natural and high-quality ingredients.


  1. – Brew your favorite Coffee  
  • – Add some grass feed butter
  • –  Add sugar free syrup
  • – Then add some MCT oil powder
  • – Then add grass fed collagen peptides

Adding these extra healthy supplements into your bake goods your treats are much more keto friendly and also have some other great nutrients to make you feel better than your average tasty treat. Put a movie on and start cooking these great spooky treats for the Halloween season.

Posted on Leave a comment

Good Carbs vs Bad Carbs: What’s the Difference?

Carbohydrates are one of your main sources of energy. Your body turns carbohydrates into glucose for energy in your cells, organs, and muscles. The Dietary Guidelines for Americans recommends diets consist of 45 to 50 percent of carbohydrates daily.

These carbs are not necessarily bad for you. Good carbs vs bad carbs- what’s the difference? Check out this guide to find out.

See the following articles for more “Keto & Carbs”

Complex and Simple Carbs

The main sources of carbs consist of starches, sugars, and fiber. They are either considered complex or simple depending on their makeup and how your body uses them.

Complex carbs are unprocessed and have natural fibers. Simple carbs are more processed and have natural fibers removed.

Examples of complex carbs include whole grains, vegetables, whole fruit, potatoes, and legumes. These foods are generally more healthy than simple carb foods. Examples of simple carb foods include white bread, white pasta, fruit juices, pastries, and sugar-sweetened beverages like soda.

Simple carbs have basic sugars that are easy to digest. Some foods have both natural carbs and added or processed sugars like corn syrup, fructose, maltose, brown sugar, glucose, sucrose, and trehalose.

Complex carbs take longer to break down and use for energy. These carbs give you more consistent energy.

on a white background a set of healthy food consists of quinoa seeds, vegetable fiber, coconut and almonds

More About Complex Carbs

Since complex carbs take longer to digest, you won’t experience the ups and downs in your blood sugar. Complex carbs typically have more fiber, minerals, and vitamins than simple carbs. Some examples of nutrient-packed complex carbs include:

  • Barley
  • Brown and wild rice
  • Whole wheat pasta, bread, and flour
  • Quinoa
  • Corn
  • Legumes like lentils, black beans, and chickpeas

You still need to read the labels for foods like pasta and bread. Looks for any mention of added sugar. A good rule to remember that the higher the sugar content usually means lower amounts of vitamins, minerals, and fiber, which makes the carbs worse for you.

More About Simple Carbs

Not all simple carbs Sbad for you. For example, some fruits have simple carbs with basic sugars. However, fruits are different from other “simple” carb foods with added refined sugars.

The fiber in vegetables and fruits changes the method your body uses these sugars. It slows down the digestion, which acts more like complex carbs.

You should these types of simple carbs in your diet found in foods like:

  • Ice cream
  • Pastries
  • Desserts
  • Cookies
  • Soda
  • Candy
  • Sweetened beverages like iced tea, soda, and lemonade
  • Energy drinks

You don’t want these foods to be your primary source of carbs. It’s okay to have them on occasion.

Ketoned Bodies CTA Banner_updates


How to Chose the Right Carbs

As you can see from above, not all carbs are equal. It is important to have carbohydrates as part of your healthy, well-balanced diet.

Eat whole fresh, frozen, or canned vegetables and fruit that do not have any added sugar. Fruit juices and dried fruits tend to have more concentrated sources of sugars, so they also have more calories. Whole fruits and vegetables have more fiber to help keep you fuller with fewer calories.

Legumes, like beans, lentils, and peas, are high in iron, potassium, and magnesium. They are versatile and nutritious foods that are a good source of protein. They can also be a healthy substitute for meat with lower cholesterol and fat.

Be sure to limit your added sugars, which can add more calories to your diet. Check the labels of all your food and look for any of these sugars mentioned above. It’s probably ok to have small amounts of added sugar but be mindful of how much added sugar is in your food.

Dairy products also have some added sugar. Milk, yogurt, and cheese are good sources of protein, calcium, and several vitamins.

Whenever you are looked at grains like bread or pasta, choose the whole grain version. Whole grains have more important nutrients like B vitamins. Refined grains, or the white version of bread and pasta, have been stripped of various parts of grains including several key nutrients and fiber.

You can choose carbs wisely. Limited refined grains and added sugars that don’t have much nutritional value. Don’t eat too much candy, desserts, and sugary drinks, and reach for whole grains, vegetables, and fruits.

Close-up of a traditional lasagna made with minced beef bolognese sauce topped with basil leafs served on a white plate

Low Carb Diets

Are you wondering about low-carb diets? These diets restrict carbs but allow more fat and protein. Studies have concluded that low-carb diets can be more effective than low-fat diets.

These studies also show that low-carb diets not only help people lose weight but also help them improve cholesterol, blood pressure, blood triglycerides, and blood sugar.  These diets can be beneficial for people with type 2 diabetes or metabolic syndromes. Both of these diseases can cause cardiovascular issues and are responsible for millions of deaths each year.

Avocado, salmon, fried eggs and arugula

Keto Diet

Ketogenic is a form of a low-carb diet. You should eat more fat on this diet and avoid simple carbs. The Atkins diet is more protein than fat.

Your meals should be about 70 to 80 percent fat on this diet. Your meals should also have about 20 percent protein and 5 percent carbohydrates. You should also eat whole, fresh foods on this diet.

When you eat less than 50 grams of carbs a day, your body starts breaking down fat after it runs out of carbs for an energy source. This helps you lose weight. When your body starts using this fat for energy, this process is called ketosis.

Good Carbs vs Bad Carbs Conclusion

Now that you know the difference between good carbs vs bad carbs you can choose the food that is healthier for your body. When choosing carbs for your diet, remember to find the ones with the most nutrients. Pay attention to the quality of your food, and read labels to check for unnecessary added ingredients like sugars.

Looking for some healthy recipe ideas? Check out our site for some recipes like these easy 15 keto dinner recipes.

Are you busy and still want to eat healthy meals? Check out Ketoned meals and choose from the menu for food to simply heat up and enjoy the ECO-friendly keto meals.