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Mind Money Matters - with Kate

~ Get Healthy, Wealthy & Wise ~

Mind Money Matters - with Kate

Category: Recipes

Keto Chocolate (Avocado) Mousse

These little chocolate mousse pots are delicious and will help with any “sweet cravings” you might have when “going keto”! chocolate mousse

You will need:

2 x bars of 70 – 90% cocoa dark chocolate (Lindt is the best) OR 4 oz cocoa powder
200ml whipping cream
3 egg whites
Optional: vanilla essence
Optional: Powdered Stevia (or Stevia drops) – taste the mix before adding!)
Optional decoration: 1 strawberry (8% carb), 1 raspberry (12% carb)

Recommend getting out two mixing bowls.

Melt the chocolate over a bain marie.

Whisk the egg whites until they form stiff peaks in one bowl
Whisk the cream until firm in another bowl.

Combine cream and egg whites and melted chocolate, add vanilla essence
Add stevia if desired.

Place into small dessert pots and leave in fridge until set.  NB you can also place into covered plastic tubs and freeze for later.

To serve: Add a dollop of extra thick cream and strawberries to garnish if you want!

Nutrition per pot (approx) (from My Fitness Pal)
calories 126
Total Fat 11 g 16 %
Saturated Fat 7 g 33 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 35 mg 12 %
Sodium 73 mg 3 %
Potassium 19 mg 1 %
Total Carbohydrate 2 g 1 %
Dietary Fibre 0 g 2 %
Sugars 1 g
Protein 2 g 4 %
Vitamin A 7 %
Vitamin C 0 %
Calcium 2 %
Iron 2 %

Spinach Gratin

Pre-heat oven to 190 deg C


Half a bag of frozen, chopped spinach (I use Waitrose)
200g grated Gruyere (or strong cheese)
100ml Double Cream
50ml Almond Milk
25g Butter
150g Almond Flour

Microwave the spinach until it is defrosted; squeeze with your (clean!) hands or put through a sieve to drain the water.

In a pan, melt the butter, add the cream, milk, and almond flour and stir carefully, adding most of the cheese gently and stirring thoroughly.  Then add the spinach and stir thoroughly until all is combined.

Place the mixture into an ovenproof dish, scatter with a few pine nuts and top with some more grated cheese.  Bake in oven till sizzling (approximately 15-20 minutes)

Serve with your favourite main course!  Goes equally well with fish, chicken, meat or a veggie dish of your choosing!

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 597
% Daily Value *
Total Fat 52 g 80 %
Saturated Fat 22 g 109 %
Monounsaturated Fat 6 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 68 mg 23 %
Sodium 488 mg 20 %
Potassium 44 mg 1 %
Total Carbohydrate 6 g 2 %
Dietary Fiber 6 g 24 %
Sugars 3 g
Protein 26 g 51 %
Vitamin A 13 %
Vitamin C 0 %
Calcium 76 %
Iron 21 %

Ketogenic Bread Rolls


Pre-heat oven to 190 deg C (180 deg C if using fan oven).


150 gram, Ground Almonds
50 grams, Arrowroot Powder
10 gram, Macadamia Nuts (ground)
50 g, Butter – Salted
4 medium eggs
100 ml Almond Milk (unroasted, unsweetened) approx
1 tsp Salt
1 tsp Xanthan gum
1 tsp baking powder

Note: I use the “Salter” nutriblend machine to grind up the macadamia nuts first.


Combine all ingredients in a large mixing bowl, whisk using an electric mixer.

Using a couple of spoons, spoon dollops onto a greased baking sheet (roughly rounding them up into bun shapes) *or* use cupcake holders. Makes approx 8/9 depending on size.

Bake in oven for around 18-20 minutes or until skewer comes out clean.


Nutrition facts:

Ketogenic Bacon & Cheese Muffins

Pre-heat oven to 190 def C


125g Ground almonds
50g Arrowroot Flour (Holland & Barrett)
25g Ground Macadamia Nuts
1 tablespoon, Ground Flaxseed
1 tbsp, Psyillium Husk
1 tsp Xanthan Gum
50g Grated Gruyere or Strong Cheddar
1 tsp Baking Powder
2 slices Bacon
100 ml Almond Milk (I use Unsweetened, unroasted, nil Carb)


mix all ingredients together in a large bowl (I use an electro whisk).

On a greased baking tray, place medium sized dollops of the mixture (8-10) and round off nicely (or you can use large muffin cases, but I prefer to save on waste). Bake in oven for approximately 20 minutes or until a skewer comes out clean.

Nutrition Facts
Servings 9 – 10 muffins

calories 177
Total Fat 14g 22 %
Saturated Fat 3g 13 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 6 mg 2 %
Sodium 73 mg 3 %
Potassium 13 mg 0 %
Total Carbohydrate 4 g 1 %
Dietary Fibre 3 g 11 %
Sugars 1 g
Protein 8 g 15 %
Vitamin A 1 %
Vitamin C 0 %
Calcium 7 %
Iron 1 %

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