The Keto Diet

Making Coconut Butter at home couldn’t be easier!

Making Coconut Butter at home couldn’t be easier!

Ingredients 4 cups of organic unsweetened coconut 1 pinch sea salt  ½ tsp vanilla extract  ½ tsp erythritol & steviol glycosides  (optional)   Instructions Place the organic coconut into a food processor/blender. Mix until the coconut turns into a creamy butter-like texture. Make sure all of the coconut is like this - don’t forget about the cheeky bits that stick to the lid of the blender! When the coconut has turned into this creamy texture you can now add the additions i.e. salt if you wish and mix again.   And that’s it! All done!  Store in a glass container in...

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Easy to make Keto Hana Bark Recipe

Easy to make Keto Hana Bark Recipe

This is such an easy recipe, one of my go to's! Little effort needed and the reward is SO good! If time is tight then use our Keto Hana granola to save you precious moments. Promise you wont regret it. Ingredients1/2 cup raw almonds or Keto Hana granola 1/2 cup unsweetened organic raw coconut flakes (if you’re using KH granola, you don’t need this) 100g dark chocolate (the darker the better!) 1/2 cup coconut butter1/2 tsp almond or vanilla extract 10 drops liquid stevia (optional)1/4 tsp pink Himalayan saltInstructionsPreheat the oven to 180 degrees. Spread the almonds and coconut onto...

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Electrolytes and the ketogenic diet

Electrolytes are important! Many people overlook this when they first embark on their ketogenic journey. One of the best benefits of the going keto is an increase in energy – don’t let your lack of electrolytes thwart this! When your insulin levels drop and you don’t up your electrolyte consumption your muscles might feel heavy or weak – don’t worry, there is an easy fix! Increasing sodium, potassium, magnesium and calcium should set you straight. That means eat more bone broth, salmon, avocados, leafy green vegetables and mushrooms (all great keto foods). Almonds and coconuts are great for calcium (don’t...

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Fruit & the ketogenic diet

Most fruits have a lot of sugar. It’s generally best to avoid medium and large sized fruits as you’ll end up eating too many carbohydrates for a ketogenic diet. However, berries, in moderation are a great fruit to include in your diet. Three quarters of a cup of Blackberries (4.31g net carbs per 100g), raspberries (5.44g), blueberries (12.09g), or strawberries (5.68g) are all great choices. All of these taste great sprinkled on a bowl of Keto Hana granola https://ketohana.co.uk/collections/all and high fat yoghurt (if we do say so ourselves!). Berries also have a whole load of great vitamins and minerals in...

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