22 06, 2020

No-Bake Strawberry Cream Pie

2020-06-29T21:55:46-04:00June 22nd, 2020|Recipes|

It's strawberry season!  This recipe is a deliciously cool, low-carb, no-bake option for a strawberry treat. Decorate with sliced strawberries on top for a beautiful dessert to serve at your next social-distancing BBQ! Recipe courtesy of Ingredients 1 cup almond flour 3/4 cup heavy whipping cream 1/2 cup fresh strawberries 1/2 cup powdered erythritol (or powdered sweetener of choice) 8 oz cream cheese, softened 4 tbsp butter Instructions Melt butter and mix with almond flour Spread the almond flour mixture evenly into the bottom of a 5x7 pan and press down with a fork, spoon, or spatula Using a high-speed blender, [...]

15 05, 2020

Low Carb Chocolate Chip Cookies

2020-05-15T15:29:01-04:00May 15th, 2020|Recipes|

These are a great substitute if you are baking for others or trying to find a “bridge” away from full-sugar, craving-inducing foods.  Sometimes baking is a highly creative and therapeutic outlet for people.  It is also a way that many people are showing thanks, love, or acknowledgement to others in isolation.  If baking is something you love to be creative with, trying to find alternatives to high-flour, high-sugar baked goods can be fun and much healthier for the immune system, insulin, body composition and mood, among many other things.  This recipe was adapted from: Ingredients: 1 cup almond flour (or [...]

17 04, 2020

Easy Low-Carb Cupcakes

2020-04-17T12:48:44-04:00April 17th, 2020|Recipes|

These cupcakes are fast to prepare and make a fantastic base for low-carb muffins, pancakes or waffles! Try different additions and flavours to make these your own.  Recipe adapted from Ingredients: 3 eggs 1 tbsp butter 3 tbsp powdered sweetener of choice (i.e. erythritol, monkfruit, xylitol, swerve, etc.) – see note below ¾ cup almond flour 1 ½ tsp baking powder Directions: Pre-heat the oven to 390-F (or 200-C). Grease a muffin (or mini muffin) tin with cooking spray or butter. Using a hand mixer, mix eggs and powdered sugar substitute into a fluffy consistency. Add all of the [...]

11 10, 2019

Pumpkin Pie Chia Pudding

2019-10-11T07:53:27-04:00October 11th, 2019|Recipes|

Recipe courtesy of Enjoy the taste of delicious pumpkin pie without the work or the sugar! Ingredients: 1 ½ cup coconut milk or unsweetened almond milk ¾ cup pumpkin puree 12 drops stevia or 3 tablespoons sugar substitute (ie. Erythritol, monk fruit extract) 1 teaspoon vanilla extract ½ teaspoon cinnamon ¼ teaspoon ginger or allspice ¼ teaspoon nutmeg ⅛ teaspoon cloves ¼ cup chia seeds Method: • Whisk together milk, pumpkin, vanilla, and spices – taste and add more spices/sweetener if desired. • Stir in chia seeds. • Pour into 4 ramekin dishes and allow to chill in refrigerator [...]

7 12, 2018

Low Carb Gingerbread Cookies

2018-12-07T08:16:43-05:00December 7th, 2018|Recipes|

These cookies are delicious and allow you to participate in some Christmas baking (and eating!) while still staying on plan. Be mindful of how many you eat though, each cookie counts as two fat servings. Ingredients: 2 cups almond flour 1 tbsp cinnamon 1 ½ tsp ground ginger ¼ tsp ground cloves ¼ tsp nutmeg ½ tsp baking powder ¼ cup erythritol (found at Bulk Barn) ¼ cup butter (softened) 1 large egg 1 tsp vanilla extract Method: • In a medium bowl, stir together the almond flour, cinnamon, ground ginger, ground cloves, nutmeg, and baking powder. • In a [...]

5 10, 2018

Low Carb Pumpkin Pie

2018-10-05T08:15:52-04:00October 5th, 2018|Recipes|

Ingredients for Almond Pie Crust: 1 ½ cups almond flour or almond meal 3 tbsp butter, melted 1 tsp stevia (or other non-sugar sweetener) Ingredients for Pumpkin Pie Filling: 2 cups pumpkin puree (not pumpkin pie filling which is full of sugar) 1 cup heavy cream 6 tbsp stevia (or other non-sugar sweetener) 2 tsp vanilla extract 1 tsp cinnamon ½ tsp ground ginger ¼ tsp ground cloves ½ tsp salt 2 eggs Instructions for Pie Crust: • Heat oven to 350 F. • Melt the butter in a mixing bowl. Add the almond flour (or meal) and stevia and [...]

22 06, 2018

Frozen Yogurt Popsicles

2018-06-22T07:22:55-04:00June 22nd, 2018|Recipes|

Mix berries and yogurt and you'll have the summer's best low-carb popsicles! A true favorite for ice cream lovers. You get a lot more fat and protein in this low-carb version, making it more satisfying. Ingredients: ½ lb frozen mango, diced ½ lb frozen strawberries 1 cup Greek yogurt 8 tablespoons heavy whipping cream 1 teaspoon vanilla extract Instructions: • Let mango and strawberries thaw for 10–15 minutes. • Put all the ingredients in a blender and mix until smooth. • Serve immediately as soft serve ice cream or pour into popsicle forms and let freeze for at least a [...]

28 07, 2017

Banana-Berry Parfait

2018-06-04T14:34:10-04:00July 28th, 2017|Recipes|

Banana-Berry Parfait Ingredients: - 1 ¼ cups unsweetened frozen raspberries, partially thawed - 1 tsp sweetener, or to taste - 2 2/3 cups fat-free vanilla yogurt - 2 bananas, thinly sliced - Fresh raspberries for garnish (optional) Directions: 1. In food processor with the knife blade attached, pulse raspberries and sweetener until almost smooth. 2. Into four 10-ounce glasses or goblets, layer about half of raspberry puree, half of yogurt, and half of banana slices; repeat layering. Top with raspberries if you like. Exchanges: Makes 4 servings. Count each serving as 1 fruit (group 4) and 1 dairy (group 1).

12 05, 2017

Sticky Cinnamon Roll Chia Pudding

2018-06-04T14:34:12-04:00May 12th, 2017|Recipes|

Chia seeds can be found in health food stores. They are black in color and they have a mild, nutty flavor. When they are mixed with a liquid they form a gel, so they are perfect in this low carb pudding! Chia seeds can be eaten raw or cooked, and added to yogurt and smoothies. Ingredients: 3 Tbsp chia seeds 1 tsp cinnamon 1 tbsp protein powder 1 C coconut milk 1 Tbsp sweetener (if desired) The flavor options for this pudding are endless, you could add cocoa powder for a chocolate pudding, or play with different spices to change [...]

7 10, 2016

Pumpkin Custards

2018-06-04T14:34:18-04:00October 7th, 2016|Recipes|

These mini crustless pumpkin pies save you about 200 calories per serving without the crust, but you don't sacrifice any flavour! Ingredients • 2 slightly beaten egg whites • 1 cup canned pumpkin • ¾ cup evaporated skim milk • 3 tablespoons sugar • ½ teaspoon ground cinnamon • 1/8 teaspoon ground ginger • 1/8 teaspoon ground allspice • Dash salt • Whipped cream (optional) Directions 1) In a medium mixing bowl combine the egg whites, pumpkin, evaporated milk, sugar, cinnamon, ginger, allspice, and salt. 2) Place four 6-ounce custard cups or ramekins in a shallow baking pan. Pour pumpkin [...]

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