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On most days my diet is quite simple - real food made with eggs, avocados, meats and vegetables. I rarely crave foods like pizza, bread or sweet treats but when I do, I know there are healthy alternatives for most of the foods I love. Over the years, I've developed all sorts of low-carb recipes both for my blog, apps and cookbooks including keto bread, tortillas, crackers, pizza, pies and tarts, ice-cream, and even caramel sauce.
I always wanted to create healthy low-carb, keto honey and keto maple syrup that can be used even on a keto and paleo diet.
UPDATE: This recipe was originally make with Sukrin Syrup that is made with isomaltooligosaccharides (IMOs) which I no longer recommend. IMOs have shown to increase blood sugar levels in most people and for that reason you should avoid them when following a keto diet. Ideally use syrup that is made with the following options: Allulose, Erythritol, soluble corn fiber or monk fruit.
My next task is also challenging! As I mentioned in this podcast, I've been working on grain-free pasta that is also suitable for the ketogenic diet. Once I'm happy with the result, I'll share my recipe with you :-)
Hands-on Overall
Serving size tbsp, 15 ml
Nutritional values (per tbsp, 15 ml)
Net carbs1.6 grams
Protein0.5 grams
Fat0.2 grams
Calories32 kcal
Calories from carbs 66%, protein 19%, fat 15%
Total carbs13.7 gramsFiber12.1 gramsSugars1.6 gramsSaturated fat0 gramsSodium10 mg(0% RDA)Magnesium3 mg(1% RDA)Potassium13 mg(1% EMR)
Ingredients (makes ~ 3/4 cup)
Instructions
- Place the bee pollen in a small blender.
Note: This recipe was originally make with Sukrin Syrup that is made with isomaltooligosaccharides (IMOs) which I no longer recommend. IMOs have shown to increase blood sugar levels in most people and for that reason you should avoid them when following a keto diet. Ideally use syrup that is made with the following options: Allulose, Erythritol, soluble corn fiber or monk fruit.
- Add a tablespoon of warm water and let it sit for 5-10 minutes. Pulse until creamy. Add another tablespoon of water if needed. Add the syrup.
- Blend until dissolved.
- Pour in a container and keep at room temperature. Close with a lid to prevent it from drying out.
- Use just like honey - in smoothies or drizzled over pancakes and waffles Store in a sealed jar in the fridge for up to 3 months.
- Note: Below are my unsuccessful attempts. The jar on the left doesn't include water and the bee pollen grains didn't dissolve properly. The jar on the right is made with double the amount of bee pollen which resulted in very concentrated honey with bitter aftertaste. I won't waste these ingredients - I'm still planning to use these batches in smoothies and other recipes.
Ingredients
Instructions
- Place the bee pollen in a small blender.
Note: This recipe was originally make with Sukrin Syrup that is made with isomaltooligosaccharides (IMOs) which I no longer recommend. IMOs have shown to increase blood sugar levels in most people and for that reason you should avoid them when following a keto diet. Ideally use syrup that is made with the following options: Allulose, Erythritol, soluble corn fiber or monk fruit.
- Add a tablespoon of warm water and let it sit for 5-10 minutes. Pulse until creamy. Add another tablespoon of water if needed. Add the syrup.
- Blend until dissolved.
- Pour in a container and keep at room temperature. Close with a lid to prevent it from drying out.
- Use just like honey - in smoothies or drizzled over pancakes and waffles Store in a sealed jar in the fridge for up to 3 months.
- Note: Below are my unsuccessful attempts. The jar on the left doesn't include water and the bee pollen grains didn't dissolve properly. The jar on the right is made with double the amount of bee pollen which resulted in very concentrated honey with bitter aftertaste. I won't waste these ingredients - I'm still planning to use these batches in smoothies and other recipes.
Nutrition (per tbsp, 15 ml)
Calories32kcal
Net Carbs1.6g
Carbohydrates13.7g
Protein0.5g
Fat0.2g
Saturated Fat0g
Fiber12.1g
Sugar1.6g
Sodium10mg
Magnesium3mg
Potassium13mg
Detailed nutritional breakdown (per tbsp, 15 ml)
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