Two keto recipes
Blend sweet, tangy, and creamy Mango Lassi in minutes, with just 4 essential ingredients. Yogurt-based mango smoothie is refreshing and perfect for the warm summer months with spicy foods. Plus, this recipe is dairy-free, gluten-free, vegan, and naturally sweetened, although it can also be sugar-free!
Preparation time: 10 minutes
Cooking time 0 minutes
Total time 10 minutes
• 1 1/2 cups (250 g) diced mangoes (you will need about 2 medium sized mangoes)
• 1 cup (250 g) dairy-free yogurt (*see notes)
• 1/3 cup (80 ml) dairy-free milk
• 1-2 tablespoons of your favorite sweetener (*see notes)
• 1/4 teaspoon cardamom optional
• a pinch of lemon juice optional
1. Add all ingredients to a blender or food processor and blend until completely smooth.
2. Taste and add more sweetener if needed. If you prefer a thinner lassi, add more milk.
3. Add some ice cubes to the blender if you want to make a mango lassi slush and blend it again. I prefer the creamy lassi, so I didn't use ice cubes. Enjoy!
• Mango: I recommend using fresh, ripe mango. If it's not available where you live, you can also use frozen mango or canned mango puree (250 grams, straight 9 ounces).
• Dairy-Free Yogurt: You can use coconut yogurt, soy milk, almond milk, etc.
Sweetener: You can use organic sugar, a keto-friendly sweetener such as erythritol, or a liquid sweetener such as maple syrup. I only used 1 tablespoon because here we have a sweet, ripe local tropical mango. Use 2-3 tablespoons of mango if it is not sweet.
• Cardamom: I would definitely recommend adding cardamom because it adds a nice flavor, but if you don't have it, you can use cinnamon.
• Store leftovers covered in the refrigerator for up to two days.
Amount per service
168 calories from fat 27
% Daily Value*
Fat 3 g 5%
Saturated fat 1 g 5%
carbohydrates 39 g 13%
Fiber 3g 12%
Sugar 24 g 27%
Protein 5 g 10%
Creamy, sweet and delicious vegan pie that literally melts in your mouth. This caramel cream is a no-bake dessert that requires only 15 minutes of prep time. The recipe is free of eggs, dairy, and soy and is easy to prepare.
Preparation time: 15 minutes
Cold time 3 hours
Total time 3 hours 15 minutes
• 1/3 cup (70 g) sugar (*see notes)
• 1-2 tablespoons of water
• Shake 2 cups (480 ml) of canned coconut milk (*see notes)
3-4 tablespoons (60-80 g) maple syrup (*see notes)
• 2 tablespoons (16 g) cornstarch (*see notes)
• 2/3 teaspoon agar powder (*see notes)
• pinch of sea salt
• 2 1/2 teaspoons vanilla extract
1. To prepare the caramel, add sugar and water to a small saucepan. Bring the mixture to a boil over low heat with frequent stirring. As soon as it begins to boil, reduce the heat and let it simmer until it is dark golden brown and thickens, then turn off the heat.
2. Quickly pour the caramel into 4 small ramekins and spread the caramel around the bottom with a spoon or simply tilt the ramekins. Set aside while you make the custard.
3. For custard, add coconut milk, maple syrup, cornstarch, agar powder, vanilla extract, and sea salt to a medium saucepan and stir with an electric mixer.
4. Once mixed, bring to a boil over medium-high heat, stirring frequently. Once it starts to boil, reduce the heat and let it simmer for 2 minutes to activate the agar, then remove from the heat.
5. Pour the custard into the four molds and place in the refrigerator for at least 3-4 hours or overnight.
6. To loosen the flan from the mould, gently run a knife around the edges of each bowl. Flip a plate on top of the ramekin and flip the ramekin and plate over (shake carefully). Check out the step-by-step photos in the blog post above.
7. Enjoy! Store leftovers, covered, in the refrigerator for up to 3 days.
• A refined sugar-free version: Try coconut or date sugar with a bit of maple syrup instead of white sugar.
• Coconut milk: You can also use light coconut milk or a mixture of soy cream or oat cream with the addition of soy milk or oat milk.
• Maple syrup: Agave syrup, brown rice syrup, or another liquid sweetener can be used in place of maple syrup.
• Cornstarch: Arrowroot flour may be a substitute for cornstarch.
• Agar powder: Make sure to use agar powder (not flakes). If you have agar flakes, you will need to use 3 times as much (2 teaspoons).
• The recipe serves 4. Nutrition facts per serving.
Amount per service
248 calories from fat 108
% Daily Value*
Fat 12 g 18%
Saturated fat 12g 60%
carbohydrates 33 g 11%
Sugar 27 g 30%
1 g protein 2%