Wow, it’s been a loooong time since my last post. Very neglectful! I started working as the in house nutritionist at an MDs office in my town. Love it! I have met so many really great people. One of the things I do at the office is run a 12 week weight loss program. It’s actually a little more of a health/wellness jump start than a weight loss program. My patients tend to be over weight but the more serious issues are metabolic syndrome and type 2 diabetes. I feel very fortunate to be working with these people. They have all been wonderful and really ready to get their health back on track. The weight loss is a side benefit that comes along with their reclaimed health.
I use a therapeutic ketogenic diet with my metabolically dysfunctional office patients and private clients. The ketogenic diet is actually tier 2 of my multi-tiered therapeutic plan. It’s a little advanced for anyone who is burning sugar as their primary energy source and that is anyone eating a standard American diet. Tier 1 is adjusting the diet away from processed, refined foods and sugar. After that we move toward a well formulated ketogenic diet.
O.k. so this post is actually for my patients and anyone else who likes cheesecake. Keeping carbs low, protein moderate and fat high is the name of the ketogenic game. In order to actually keep fats higher than protein you have to eat things that have a much higher ratio of fat to protein. Enter the fat bomb! That’s a very simple outline. Macronutrient ratios are very bio-individual, it’s not all about fat but having some fat bomb recipes in your back pocket can be handy.
I made a video! The whole thing is made in the blender, then poured into a spring form pan and baked. YUM! Below the video is the recipe. I always like to have a written copy of a recipe so I figured some of you would too.
Cheesecake Fat Bomb from Amy White on Vimeo.
Old Fashioned Cheesecake
Ingredients:
- 2, 8oz. packs of Cream Cheese, softened (organic)
- 5 eggs (I used large eggs)
- 1 lb. Ricotta Cheese (organic, if possible)1 tsp. vanilla extract
- 1 tsp. vanilla extract
- 2 Tablespoons fresh lemon juice
- 1/2 cup melted butter (grass-fed, Kerrygold is my favorite)
- 2 Tablespoons fresh lemon zest
- 1 1/2 cups Swerve Confectioner’s Sweetener
- 1 Pint of Sour Cream (organic) – reserve 1/4 cup
- 2 Tablespoons of Arrow Root Powder
Method:
- Add the softened cream cheese to a (large) blender, blend until smooth
- Add the 5 eggs and blend until combined
- Add the Ricotta Cheese, blend until well combined
- Add the vanilla extract, lemon juice, melted butter and lemon zest, blend until well combined
- Add the Swerve sweetener (or any non-caloric sweetener of your choice), blend until well combined
- Add all but 1/4 cup of the sour cream, blend until well combined
- Mix the remaining 1/4 cup of sour cream with the 2 tablespoons of arrow root powder. Once well mixed pour into blender and blend until the mix is well combined and there no noticeable lumps.
- Pour mixture into a 9 or 10 inch spring form pan.
- Bake at 325 degrees for 1 hour
- Turn oven off and let cake sit in over, with the door closed for 2 more hours
- Remove cake from oven and let cool on counter for a bit then place in refrigerator and let cool before cutting and serving.
Additions:
I added a blackberry compote to the top of our cake. I used about 2 cups of freshly picked blackberries, 1/4 – 1/2 cup of berry flavored iced tea (unsweetened) and 1/4 cup of swerve confectioner’s sweetener. I put all ingredients in a small sauce pan and let the mixture simmer for about 45 minutes. I wanted it to be pretty thick. I took the cake out of the fridge about a 1/2 hour before we were going to cut it and poured the berry mix on top. I wanted to let the sauce seep into the cake a bit. WOW, it was so good.
Breakdown for 12 Slices (could easily be cut into 24 smaller slices)
Per Slice:
- Calories – 343
- Fats – 30 grams
- Carb – 5 grams
- Protein – 9 grams
The berry sauce adds 1 carb per slice.
We served this with homemade whipped cream. I recently bought an ISI Whipped Cream Dispenser – best appliance ever!!
I need to find a lower carb thickener/binder. Arrowroot is very high carb. I used flaxseed meal in the first cheesecake I made, that seemed to work well and it’s lower in carbs. I wanted to try the arrowroot to see if there was a noticeable difference. There wasn’t. Please let me know of good substitutions for the arrowroot.
Enjoy!!
I’m Amy a board certified holistic nutritionist, certified functional nutritionist and lifestyle practitioner and certified Life Coach. I help women in midlife understand the changing needs of their body so that they can stop dieting and lose weight permanently. At 56 I live what I teach. Don’t believe the story that your best years are behind you. They are not. Your best years are just starting!