hi there i'm veronica you today i'm going to show you how to make a fresh lemon muffin it's one of my favorite breakfast and when you think about muffin or all those things like it's like oh my gosh so much carbs this is for ketogenic diet so barely you can see carbs so it's excellent and before i start this one i want to tell you something because i'm still on the ketogenic diet i love it but since last week i was getting so much stress it's the stress that if i can manage it it's okay but the worst stress is when you get from somebody else and you know those people just are so negative but there's nothing good about it and then they actually make you feel bad and i'm sure you have it at work or your i don't know your community your friends you know one of the friends and friends or my case is mostly i work with a client um some people just not really positive so i have a limit too because i'm human too so if i keep on receiving so much bad negative energy and i cannot handle then what i do i know that it's gonna affect my diet because even though i is so good and i make sure that my portion my ketogenic all those plant is perfect if i cannot control my stress my stress hormone goes really high usually high stress hormone actually it increases your blood sugar level so what happens no matter what you eat good it doesn't matter you're actually um not gonna get the best result so today i decided you know what i i like to bake because i'm gonna bake this one and then after that i'm gonna do like crazy breathing exercise when i do breathing exercise it's a little bit different than meditation i just count to breathing my inhale breathe and exhale breathe and all the count i i just count every single and five seconds in five second out and i do continue i repeated that until my brain and my mind is empty that's what i do and then probably i'm gonna go to gym and train let's see the ingredient first you need three organic free range eggs and you need a quarter cup of organic grass-fed butter and already this is the room temperature i melted and you need a quarter cup of um here heavy cream so here and you need two fresh lemon we're gonna squeeze this one the juice and then you need one teaspoon of lemon extract if you don't have it use just vanilla extract it doesn't matter and you need the liquid stevia these are the wet ingredient is gonna first go in to the blender and next one dry one it's very simple you're gonna have three quarter cups of almond milk or flour and quarter cup of flax seed milk and you need just one teaspoon of baking powder of course you're going to bake it and you need the sueve this one is um it's a sweetener it's a natural sweetener it's like a stevia it's a extract all this thing from the fruit and vegetable there's no like artificial um sweetener in it so this is a pretty good replacement and i like it i use it sometimes to make it icing which isn't with no sugar but it's a it tastes like a sugar there's no bitterness nothing so i use this one sometimes a lot but it's perfect for my muffins i'm gonna use this one we need this one for four tablespoons so that's about it so first what i'm gonna do i'm going to use this one and then add three eggs and if you have a stress let me know what kind of stress you have and how you actually deal with that stress i'm not good this week for that and then heavy cream and lemon juice so first this one i'm going to blend it you know what this way you don't have any lucid clump it's like you know a big chunk of those butter so it's perfect to blend it's very easiest way you can do it and then i'm going to add now dry ingredient the first almond butter okay so i'm gonna cover and then i'm gonna blend again that's it i blend about again 45 seconds and you can blend until like a minute it's fine so it's done it's that simple yeah so all i have to do i have to divide this one evenly in the muffin cup and just bake it i already preheat the oven or 350 degrees and that's like you just need the five to seven minutes before when you start this one so then now i'm going to divide it this one to put here so i make exactly six uh the half dozen of muffin this i'm just gonna so make it really flat even and then it's good to go in the oven so we see after about 20 to 25 minutes later if it's done so now i just take this one out exactly i baked 25 minutes it's a little bit golden brownish on the top it's perfect it's a little bit hot usually what you can do when you finish baking leave it on the counter about like five to ten minutes and cool down and then you can take muffin cups out but it's really hot now because i have to just to finish this one so i'm gonna leave this one here because i'm gonna have this one two muffin and then i'm gonna go to train so i'm gonna try this one and i have always my vegetable smoothie if i have ever had like a pancake or other those the not including a vegetable in my dish i always have on the side smoothie well lunch time usually very easy i have a big you know huge bowl of salad usually one cup of my the vegetable smoothie i use three to four cups of vegetable the green so it goes really well ketogenic diet make sure that you have your mineral and vitamins and a source is the best way to get it's from vegetable besides vitamin d3 so let me try this oh wow i have a silicon this uh cup it's so easy to take them out oh it's hot i'm going to show you close up and one this one nutrition fact is one muffin and its total calorie is 250 calorie and fat is 22 gram and protein is eight grams and net carbohydrate is the three grams so you calculate your portion macro portion and then you manage it if you're gonna have a two or three even if it's kids you know kids it's perfect to have just one so this is perfect i'm going to try sometimes i add inside between here i put actually a little bit of grass that butter to melt it it tastes too good too and i'm gonna bite it it's so yummy oh it's fresh you can taste the lemon and it's buttery it's really light it's good so try it out already i'm happy my stress hormone went down already thank you for watching makeup nutrition see you next time you