18 12, 2020

One Big (Low Carb) Cookie

2020-12-18T14:46:38-05:00December 18th, 2020|Recipes|

This quick, easy-to-prep cookie is delicious and makes a great gift! Ingredients: 2 Tbsp (28g) salted butter 3 Tbsp (38g) brown sugar substitute or sweetener of choice (check notes below) 1 pinch salt 1 tbsp whisked egg (check notes below) 1/4 tsp vanilla extract 1/3 cup (40g) Almond flour (or pumpkin seed flour - check notes) 1/8 tsp baking soda 2 Tbsp (42g) sugar-free chocolate chips i.e. Lily's (or 2 Tbsp chopped 80-90% dark chocolate) Directions Preheat oven to 350°F (180°C). Place butter in a microwave safe mixing bowl. Heat in microwave until nearly melted, and stir to fully melt [...]

28 09, 2020

Fluffy Coconut Flour Muffins

2020-09-28T16:10:29-04:00September 28th, 2020|Recipes|

These low-carb muffins are nut-free and kid-approved.  They are wonderfully soft and can be made into mini loaves or pancakes as well! -Tiia Ingredients: 1 cup milk (any milk or milk substitute will do – I used 3.25% milk but original recipe calls for coconut milk) 4 large eggs ¼ cup powdered sweetener (I used this one: Amson's Naturals Powdered Monk Fruit with Erythritol ) plus ¼ cup sugar free syrup (this was gifted to me by a client: Steeves Maples sugar free syrup) OR ½ cup granulated sweetener of choice 1 tbsp vanilla exract ¾ cup coconut flour 1 [...]

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 www.betterthanbreadketo.com. 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: www.chocolatecoveredkatie.com. 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 www.lowcarb-nocarb.com. 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 lowcarbyum.com 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).

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