Over the past few years, the ketogenic diet has become extremely popular. Natural health experts such as Dr. Axe and Mercola have been singing its praises, and even Harvard Medical School has jumped on the keto bandwagon. Unlike most health trends and diets this one is popular with good reason because there's substantial research that supports the ketogenic diet for specific conditions. (Now if you're here just for these scrumptious keto squares, just scroll down to the bottom)
Let's get something out of the way first. I'm NOT going keto.
As you know, I hate labels and diets, but, and this is a big but, there are instances where the ketogenic diet would truly help someone who has a specific health condition whether that be type 2 diabetes or a brain tumour.
Keto is a high fat (but the emphasis is on good fats ) and low carb way of eating. A traditional keto diet is 20 g of net carbs, whereas a more modest approach is anywhere from 30-50 g net carbs. ("Net" simply refers to the grams of fibre subtracted from the grams of carbs. So a medium mango might be 25 g of carbs but it's 21 g net carbs because there are 4 g of fibre. Make sense?) Doing that math is waaaay too much work for me personally, which is another reason I don't do keto. I love food too much, but, for many, keto has transformed their body, so I totally get why you would be committed to it.
When you eat this way, your body starts using body fat and dietary fat for energy as opposed to glucose from carbohydrates.
Essentially, you turn your body into a fat-burning machine.
It's not without side effects though. If you do get into a state of ketosis, for instance, you may have bad breath and smelly pee. You may also have the "keto flu" or just feel like garbage for a few days, especially if you've been eating the Standard American Diet for many years.
The ketogenic diet is best known for its ability to help you lose weight and there is both animal and human research to support this claim. The research on balancing blood sugar and keeping insulin in check to manage or prevent Type 2 diabetes is also impressive. What excites me the most is that it has neuroprotective effects in both adults and children. In fact, this diet has been used since the 1920s to prevent seizures in children, sometimes as effectively as medication. Additionally, a keto diet is showing promising results for dementia and Alzheimer's Disease.
My short answer is no (unless it's warranted for any of the above conditions), but my good friend Meghan Telpner goes into it in more detail about her views and it's worth a read. I completely agree with her when she states that it's a "therapeutic diet," meaning, it can be extremely beneficial if you have a condition such as diabetes, epilepsy, metabolic syndrome or if you're obese. For the average person, it's a "diet" after all, and may not be necessary for you. So, my long answer to that question can be a yes but it's important to work with a natural health-care practitioner who can guide you towards a healthy keto diet.
I've been eating a diet rich in good fats for years now, it's not keto mind you!
Ever since I started ignoring what other people told me was best and started listening to my own body, I found that I felt best eating plenty of good fats.
But things change, too. When I became pregnant it didn't feel as good to eat as much fat. In fact, avocados kinda grossed me out – it was a texture thing. And salmon was completely off the table! I couldn't stomach the smell and the thought of eating even a bite of fish, no way! So, I listened to my body and adjusted the fats I was eating because fat is extremely important to the growth and development of a baby's brain and nervous system. Curious what my life was like when I didn't listen to my body? READ: these perceived health habits made me unhealthy.
Now that I'm no longer pregnant or breastfeeding, I'm back to eating tons of avocados and lots of fish. For example, for lunch today, I had a filet of salmon and sprinkled walnuts on my salad with a side of avocado and a fat-based salad dressing with extra-virgin olive oil.
For dessert I had these No-Bake Keto Coconut Almond Squares, which are likely the reason you're here today – to get the recipe no doubt! Vienna is a huge fan of them too! They are amazing. Like just as good as my Collagen Chocolate Chip Snowballs.
What makes these keto-friendly is that they are low carb, high fat and most importantly, they are absolutely delicious!! Plus, they are also gluten-free, paleo friendly, dairy free and vegan, meaning pretty much anyone can enjoy them. Eating one or two squares will have you completely satisfied. That's what good fat does - it turns OFF your hunger hormones.
Now if you don't want to use stevia or go to the trouble of trying to find monk fruit to sweeten these, you can use maple syrup, but they won't be keto then.
But honestly, if you're not on a keto diet, who cares! They are still rich in healthy fats and incredibly satiating! They also won't be keto if you drizzle them with just any old melted chocolate. You'll see my note in the recipe with some ideas.
Desserts
No Bake Keto Coconut Almond Squares
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Ingredients
- 2 cups unsweetened shredded coconut
- 1 cup almond flour (almond meal)
- 3/4 cup coconut oil, melted
- 1 tsp vanilla extract
- 20-25 drops of liquid stevia* (see notes for other sweetener options)
- Optional: 4 tbsp chocolate chips
- 1 tsp coconut oil for chocolate chips
Instructions
- Line an 8" square pan with parchment paper.
- In a bowl, combine shredded coconut, almond flour, coconut oil, vanilla and stevia or maple syrup. Note: maple syrup is not "keto" but that's what I prefer over stevia.
- Pour mixture into square pan and press down firmly with hands or a spatula. Place in freezer to set for 2 hours.
- Cut into cubes or squares.
- These stay freshest in the fridge for up to 1 week or in the freezer for up to 3 months.
- To make the chocolate drizzle: Melt chocolate chips and coconut oil on low in a small pot. When melted, drizzle over squares. I spread them out on a cookie sheet to make it easier for drizzling.
Notes
*If you don't care to make these keto (I'm not keto) then make these with maple syrup instead. I use 2-3 tbsp of dark maple syrup.
Also for the chocolate drizzle, unless you're using chocolate chips sweetened with stevia or erythritol then they won't be keto.
These should be kept in the freezer for optimal freshness. They melt pretty quickly so serve them cold, directly from the freezer.
Are you interested in more keto recipes? Let me know because I've got more up my sleeve :) Some of my recipes are keto by default and I do have a "keto" category. I will continue to add to them for you.
Joy xo
Hi Joy Thank you for the recipe. I have the powdered stevia and powdered monk fruit how much of either would I need to put in to equal the drops . Thanks again
ReplyI would suggest you put 1/4 tsp of stevia powder and then give it a taste test. As for the monk fruit, I'm not sure because I haven't used the powdered monk fruit before. I would just add it little by little and give it a taste test.
Hi Joy, I will try this recipe. A few people I know are doing the keto diet, I am not a big fan of diets just like you, I love food too much as well! A friend of mine who happens to be a doctor told me it's not the best to do unless you have been diagnosed with certain conditions as you mentioned. Would love to see other keto-inspired recipes, thanks, Lisa☺
ReplyExactly, it can be extremely beneficial for specific conditions. I just eat them cause they taste good but realize they can be super beneficial for others :) I've got more coming this week. I just posted these Keto Pancakes, but if you slather them with everything I did then they will be higher in carbs, but the pancake on it's own is around 3-4 net carbs: https://www.joyoushealth.com/345-recipe-grain-free-keto-almond-butter-pancakes
Enjoy!!
Hi Joy. I just purchased Lakanto sweetener with monk fruit, golden. Can I use that in this recipe and what measurement would I use. Thank you. For being. :o). LeeAnne G.
ReplyI don't know that brand. I would just add it slowly, tbsp by tbsp and give it a taste test to find a flavour that you love.
These look amazing. Do you have the nutritional breakdown for them?
ReplyI don't, but you could easily figure it out with an app like myfitnesspal. Not sure if you're a new reader of my blog but I never include nutritional breakdowns on my recipes because I believe food should be enjoyed without counting. However, I understand if you are following a keto diet this information may be useful. In that case, I would suggest using the app or any keto app.
I'm wondering if the use of coconut milk in this recipe can be used for flavour or to reduce the amount of coconut oil being used? Can't wait to try them ...for the goodness and gluten-free option!
ReplyHmmm, I'm not sure. You could try it! Why did you want to reduce the coconut oil?
Hi Joy! I see that you mentioned you’re back to incorporating fat now that you’re not pregnant and not breastfeeding. Is it not good to incorporate fat to every meal when breastfeeding? I can’t wait to try these squares!
ReplyI still ate fat when I was pregnant/breastfeeding as fat is extremely important for healthy weight gain and also for a healthy developing brain that you're growing in your womb :) It's also essential for hormonal balance which is key for breastmilk production. What I meant by that was I just adjusted things a little bit because there was a time (more so when I was pregnant) that certain fatty foods just didn't appeal to me. So YES! Eat fat at every single meal and snack when breastfeeding.
Ps I adjusted that paragraph, so hopefully that makes more sense. Sorry if that was confusing!
Joy, these are so good! They feel like a guilty pleasure (especially with the chocolate). Will make again in the summer, when a cold treat is needed. Thank you so much!
ReplyYou're welcome! I know, so true, they are totally guilt-free. Enjoy!
Another great article and recipe Joy! :) I very strongly agree that the keto diet has been shown to be extremely beneficial for specific conditions (like you mentioned), and that a diet rich in healthy fats is part of a balanced diet. I can't help but wonder if my friends who don't eat keto for the specific health conditions but instead for things like weight loss/ better focus/ better skin might find similar health benefits by just incorporating more healthy fat into their diet without going to the extremes of ketosis/ 60-70% fat (especially if they were eating the Standard American Diet before).
ReplyHi Kaitlin! Yes 100%! People who incorporate more healthy fats and don't go full on keto if they were eating the SAD before they will absolutely have improvements in their health as you mention. I probably could elaborated more on my own journey but I was definitely eating the wrong kinds of fats years ago and when I made the change to incorporate healthy fats I saw a major change in my skin/hair, looked less puffy etc. Many people go to extreme measures when it's really not necessary or sustainable for the long-term.
Hi Joy Is there a substitution for almond meal? My daughter has a tree nut allergy. I’m not on a Keto diet so it doesn’t matter if it has carbs. Thanks! (I’m going to PVR your segment tomorrow! Good luck!)
ReplyYou can just omit the almond and add more coconut flakes because you're freezing it and there's plenty of coconut oil it should still stick together. Enjoy!
I am allergic to almonds (love them but they hate me). Do you know of a good substitute? I can eat cashews, pistachios and pecans but not almonds, walnuts and hazelnuts in anything other than tiny amounts. I am not familiar with “meal” but can figure it out or make it. Also, I am a Cardiology nurse and almost a NP—I agree that Keto should be reserved for medically necessary nutrition needs. Better is to eat a mostly plant-based diet with limited simple carbs, processed foods and added sugars. Most people eating Keto do it incorrectly and run the risk of kidney and cardiovascular harm.
ReplyYou could totally just omit the almonds and use only coconut flakes because you're freezing it so it will solidify! Re. keto - absolutely. The nice thing is there are so many amazing recipes out there that just happen to be "keto" so whether you're following a keto diet or not, you can enjoy them. Thanks for your comment!
These look delicious! Can’t wait to make a batch. Cheers!
ReplyEnjoy Robyn!
I am Keto and will try these. My only change will be to use coconut butrer for sweetener. No sugar or sweetener alternative for me. Lynda
ReplyGreat, enjoy Lynda!
Would love to have more keto/low carb recipes as I'm trying to stave off Type 2 diabetes with diet and excercise rather than going on medication. Thanks so much for all the advice and healthy tips you give.
ReplyMy pleasure!
More keto recipes please
ReplyAbsolutely delicious and fool-proof! My toddler loved them and so did I. I did the maple syrup (2 tbsp) and it was perfect.
ReplyGlad to hear you both loved them!!
Made with maple syrup and chocolate drizzle-like a wholesome version of an almond joy candy bar. Easy and tasty.
ReplySounds absolutely lovely!
Hiya. I want to make these for my mom she is a huge coconut fan (me not so much). I don't have almond flour can I substitute that for coconut flour? Doesn't need to be keto it's just a coconut treat for her. If so how much
ReplyYou could try it! I haven't done that personally, but I think it will probably work. Let me know! And enjoy!
Made these tonight for tomorrow hope they turn out ok....not sure if I used coconut flour or almond flour (I didn't mark them opps) we will see
ReplyI'm sure they will turn out great!
My mum liked them she would of liked them better with nuts though but for a first attempt pretty good
Glad to hear it!
Looking to substitute the liquid stevia for monk fruit sweetener for the Almond Squares. Any recommendations for how much I’d need? Love your recipes!
ReplyI'm not exactly sure but I would just add a little at a time and give it a taste test.
You said we can substitute maple syrup for liquid stevia. What is the equivalent in cups or teaspoons.
ReplyI haven't made it with stevia myself but you can easily do it to taste. I would start with 30-40 drops (assuming you're using the liquid) and then go from there.
Hi Joy, As for Liquid Monk Fruit, how many drops would you put in? Thanks
ReplyI haven't used monk fruit in this recipe before so I can't say for sure but I would suggest adding the drops slowly and giving it a taste test and stop when you've reached your desired sweetness.
Can I substitute coconut oil with avocado oil? I don’t care for flavour and with flakes it will be overpowering for me. Also, if you’ve had gall bladder removal is keto hard on liver Re bile? Tks.
ReplyFor sure! And yes, if you don't have a gall bladder than high-fat recipes can definitely be harder to digest. I would suggest taking a fat digesting enzyme, but talk to your natural healthcare practitioner before taking an enzyme.