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Frozen Keto Berry Shake

This recipe is super easy and perfect for this time of year when berries are in season. I used mixed berries but you can use what you have at home: strawberries, raspberries, wild blueberries or blackberries. It's quite filling and great for breakfast. Enjoy! :-)

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Preparation time

Overall

Nutritional values (per serving):

7 grams 3.6 grams 4 grams 41 grams 37.7 grams 400 calories
Total Carbs10.6grams
Fiber3.6grams
Net Carbs7grams
Protein4grams
Fat41grams
of which Saturated37.7grams
Energy (calories)400kcal
Magnesium41mg (10% RDA)
Potassium373mg (19% EMR)

Nutrition facts have been calculated using raspberries. Macronutrient ratio: Calories from carbs (7%), protein (4%), fat (89%)

Ingredients (makes 1 serving):

Optionally add:

When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. To “cream” the coconut milk, simply place the can in the fridge overnight. Next day, open, spoon out the solidified coconut milk and discard the liquids. Do not shake before opening the can. One 400 gram can will yield about 200 grams of coconut cream.
  2. Place the creamed coconut milk, berries, water or almond milk and ice into a blender.
  3. Add MCT oil and stevia (optional).
  4. Pulse until smooth and serve immediately. Optionally, top with whipped cream or coconut milk.

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (20)

How did you get 400 kcal? There's around 40 for the raspberries and 120 for the oil. But how is the coconut milk/cream 240? How much coconut milk is it when it is not creamed, in grams? To make 80g of creamed coconut, it seems that you would need 160g of coconut milk. That is a lot more than 240 kcal.

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Hi Lili, here is the macronutrient breakdown of creamed coconut milk (per 100 grams):
Net carbs: 4.5 g, Fiber: 2.2 g, Protein: 3.6 g, Fat: 34.7 g (much higher for "creamed" vs "regular" coconut milk), calories: 330 kcal
One 400 g can of coconut milk yields about 200 creamed coconut milk (without the water part). Hope this helps!

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Can you have this while doing the fast fat diet even though your using strawberries that have natural sugars.

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The macronutrient ratio (7 : 4 : 89) is "fat-fast-friendly" and I think that it may be used on a fat fast. However, because it is not a typical meal you would eat on a fat fast (includes more carbs and it's sweet), I wouldn't recommend having more than one shake a day.

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Hi there, thank you so much for putting these fabulous recipes.

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Thank you, glad you like them!

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Hi Martina, I've just got the ingredients and had it with fresh fruit and all the nice clean additives above. It is amazing...... Thank you so much. Much nicer than my BulletProof coffee in the mornings. Damien.

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Thank you Damien!!

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Can the liquid in the bottom of the can of coconut milk be saved for something else or is it useless?

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I never used it unless it was with the coconut milk. I don't personally like the taste and texture which is caused by the added guar gum.

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Hi Martina
This sounds absolutely delicious...Could I substitute Avocado oil for MTC? Thoughts on if that would be similarly beneficial?
Thanks

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Thank you Janice! Yes, I think that avocado oil or macadamia oil would work great too - both have a healthy MUFA profile Smile

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Hi there, thank you so much for putting these fabulous Keto recipes out for all to see. Because I had not previously heard of MCT oil, I did a bit of research and (unless I am mistaken) it contains PALM OIL! Do you know if this is true? If so, it should definitely not be used.

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Thank you Maureen! MCTs (medium-chain triglycerides) are found in coconut oil (about 80%), but also some in butter and red palm oil. MCT oil has the highest concentration of medium-chain triglycerides. Not all red palm oil is bad - it has a favourable fat profile and it's also sustainable if you get it from the right sources (West Africa).

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YUM and didn't even use sweeteners! Just made this with coconut cream because I had some in the fridge and was wondering what to do with it Smile

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Thank you, glad you liked it!

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I would love this in the morning for breakfast! 😊

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I think it's perfect for breakfast Smile Hope you like it!

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This would be nice with spinach too, get some extra veggies! Sx

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Yes, that sounds like a great addition! Smile

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