Author: Jennifer

Pumpkin Pie Granola

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Pumpkin Pie Granola!  Just what the doctor ordered for your next pie topping.  What?  What I mean is that this versatile granola is not only delicious on it’s own as part of your morning go to healthy breakfast (served with Coconut Yogurt perhaps) but it also makes a fantastic crumble for an apple pie or even as the base of a pumpkin pie or cheesecake.  But the ultimate way to use it is with chocolate!

Pumpkin Pie Granola
 
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Nutrition Information
  • Serves: 4 cups
  • Serving size: ½ cup
  • Calories: 268
  • Fat: 24.7g
  • Carbohydrates: 14.8g
  • Fiber: 11.3g
  • Protein: 5.7g
Prep time: 
Cook time: 
Total time: 
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Ingredients
  • ¼ cupSpiced Pumpkin Butter (or pumpkin puree)
  • 2 tbsp coconut oil, melted
  • 1 egg white
  • 1 tsp vanilla
  • 4 tbsp Lakanto® sweetener https://www.lakanto.com/
  • 1 Pinch pure stevia powder
  • ½ tsp salt
  • ½ tsp chili powder
  • 1 ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground allspice
  • ⅛ tsp ground cloves
  • ¼ cup flax seeds
  • 1 cup flaked unsweetened coconut
  • 1 cup pecans, chopped
  • ½ cup pumpkin seeds
Instructions
  1. Preheat oven to 325°F. Prepare a sheet pan with parchment paper or a silicon mat.
  2. In a medium bowl whisk together the Spiced Pumpkin Butter, coconut oil, eggy white and vanilla. Add the sweeteners salt and spices and whisk until thoroughly combined.
  3. Place the flax seeds in a food processor and pulse a few times. Then add the coconut, pecans, and pumpkins seeds and pumpkin butter mixture. Pulse 5-7 times until completely blended and mixture is medium coarse in texture. If you prefer a chunkier granola pulse less.
  4. Spread mixture evenly on the parchment paper or silicon mat and bake for 15 minutes. Stir using a spatula, flipping over larger pieces and continue to bake for another 10-15 minutes until fragrant and crisp. Remove from the oven and allow to cool to room temperature. If you find your mixture is not quite dry. Heat oven again to 300°F then turn off and set the granola back in the oven and close the door allowing the granola to continue to dry out but at a much lower temperature as the oven cools. Makes 4 cups, each serving is ½ cup.
Notes
Net Carbs = 3.5g
SugarOH = 6g
 

Spiced Pumpkin Buttter

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I love pumpkin butter… I admit it.  It is pictured here with my Hazelnut Crackers.  I love it in my grilled cheese sandwich (with low-carb bread of course and manchego goat cheese – to die for really!)  I love it on crackers spread with soft goat cheese or even cream cheese.  It helps to make a fantastic pumpkin pie (just substitute 1/2 of your pumpkin puree and follow the recipe as written.)  It can create interest to just about anything you eat it can even be combined with nuts to make Pumpkin Pie Granola.  Oh my!  Did I mention Spiced Pumpkin Chocolate Bark?!  Uh oh!

Spiced Pumpkin Buttter
 
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Nutrition Information
  • Serves: 12
  • Calories: 39
  • Fat: 2.5
  • Carbohydrates: 5.6
  • Fiber: 3.4
  • Protein: .5
Prep time: 
Cook time: 
Total time: 
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Ingredients
  • 15 oz canned unsweetened pumpkin puree
  • 2 tbsp coconut oil
  • 2 tbsp Lakanto® brown sugar substitute
  • 1 pinch pure stevia (20 drops of liquid)
  • 2 tsp cinnamon
  • ¾ tsp ginger
  • ¼ tsp cloves
  • ¼ tsp chili powder
  • Pinch of salt
  • 1 tbsp lemon juice
  • 2 tsp vanilla
  • ½ tsp maple extract (optional)
Instructions
  1. Combine pumpkin, coconut oil, xylitol, stevia, spices and salt in a medium sauce pan over medium heat. Bring to a boil then reduce heat and cook while stirring to prevent scorching on the bottom. Continue to cook until it darkens in color and becomes thick; about 15-20 minutes.
  2. Stir in the lemon juice, remove from heat and allow it to cool until room temperature then stir in vanilla and maple extracts. Adjust sweetness by adding more stevia if desired. Refrigerate until ready to use or for up to 2 weeks. May be frozen for up to 6 months. Makes 1 ½ cups of 2 tbsp per serving.
Notes
Net Carbs = 2.3g
SugarOH = 2g
 

Cranberry Collagen Yummies

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Pop-able Cranberry Yummies are not just for kids, especially if you want a healthy holiday treat!  It’s like cranberry sauce that had babies.  These bite sized treats are high in vitamin C and collagen for healthy skin, hair, nails and your gut.   You could also turn these into a delicious parfait by finely chopping (or us a blender pulsing just a few times) and adding to whipped cream or coconut cream.  Top with a sprinkle of cinnamon and orange zest and you have the perfect Keto dessert.

Cranberry Collagen Yummies
 
Author: 
Nutrition Information
  • Serves: 34
  • Serving size: 1
  • Calories: 9
  • Fat: 0g
  • Carbohydrates: 1.7g
  • Fiber: 1.3g
  • Protein: 0.7g
Prep time: 
Cook time: 
Total time: 
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Ingredients
  • 4 ½ oz fresh or frozen cranberries (about 1 ¼ cup)
  • 1 cup water + 2 tbsp, divided
  • ½ tbsp lemon juice
  • 1 tbsp orange zest
  • 3 tbsp xylitol
  • 1 pinch pure stevia (20 drops of liquid)
  • 1 tsp cinnamon
  • ½ tsp ginger
  • ⅛ tsp cloves
  • 4 tbsp gelatin
  • 2 tsp vanilla
Instructions
  1. Place cranberries, 2 tbsp of water, lemon juice, orange zest, xylitol, stevia, cinnamon, ginger and cloves in a sauce pan over medium heat and bring to a boil. Cook for 10-15 minutes stirring occasionally until all the cranberries pop. Remove from heat and set aside.
  2. In a small with the remaining 1 cup of water sprinkle the gelatin over the top while whisking until it does not have any additional lumps. Let it sit for 2 minutes to bloom or soften.
  3. Transfer the cranberry mixture to a blender and blend until smooth.
  4. Once the gelatin has softened add it to the warm pan used for the cranberries and heat over very low heat while stirring until the gelatin has melted and becomes clear. Add the cranberry mixture and vanilla. Taste to adjust sweetness, if desired add additional stevia to your taste. To add additional flavor add ½ drop* each of cinnamon, clove and ginger essential oils and 3-4 drops orange essential oil. *Use a toothpick to add.
  5. Pour into individual 1 tbsp silicon molds or into an 8x8 inch pan lined with plastic wrap. Place in refrigerator for 2 hours to set up then remove from mold or cut into 34 pieces and store in an air tight container. Store in the refrigerator for up to 1 week but do not freeze.
Notes
Net Carbs = 0.4g
SugarOH = 1.1g
 

Crisp Apple Crackers

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Flackers anyone?!  These very crisp crackers are a hybrid of a popular brand of crackers on the market.   Serve with your favorite cheese, cashew cheese is my favorite.  For cashew cheese see the Probiotic NY-Style Non-Dairy Cheesecake recipe for how to make your own or purchase this brand in your area.  Add any herbs and spices you like to your cashew cheese once it is done fermenting.

They are simple to make at home and this recipe uses apple and raisins (traditionally a no-no on low carb diets) to add interest.  They can of course be made without either but it makes them more irresistible!  And these crackers are made in a dehydrator so all the heart healthy omega 3 oils are intact because they are not over heated.  Please see the notes for a comparison of the nutritional information for several different types of these crackers.

Crisp Apple Crackers
 
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Nutrition Information
  • Serves: 26
  • Serving size: 1
  • Calories: 73
  • Fat: 5.3g
  • Carbohydrates: 7.5g
  • Fiber: 5.3g
  • Protein: 3.2g
Prep time: 
Cook time: 
Total time: 
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Ingredients
  • 1 cup chia seeds
  • 1 cup flax seeds
  • 3 cups water
  • 1 honeycrisp apple (or apple of choice, optional)
  • ¼ cup raisins (optional)
  • 1 tbsp cinnamon (optional)
  • ⅛ tsp pink salt
Instructions
  1. In two separate bowls combine 2 cups of water with the chia seeds and 1 cup of water with the flax seeds. Stir each then allow to sit and absorb water for 15 minutes.
  2. Add the raisins to a food processor (or finely chop by hand) until finely chopped. Grate the apple and add it to the raisins.
  3. Add the chia seeds, flax seeds, cinnamon and salt to the raisins and apples. Pulse until combined forming a gooey dough. A food processor is not necessary, simply combine in a bowl. To make Plain Chia and Flax Crisps combine just the soaked chia, flax and salt and decrease the time of dehydration.
  4. Spread into an even layer on two sheets in a dehydrator (use either Teflon sheets or parchment paper) and dehydrate at about 105°F for 8 hours, carefully flip the trays over onto a cutting board and score the drier side of each sheet into 13 sections, then flip over back onto the Teflon sheet or parchment paper so the gooey side is up and continue to dehydrate for another 8 hours. Break the crackers apart at the score lines, remove the Teflon or parchment paper and continue to dry for another 4-6 hours until crisp. NOTE: These may also be dehydrated in an oven on the lowest setting – just be sure to watch the time and follow the same procedure for scoring them – or break them apart as evenly as possible. Makes 26 large crisps. If the apple, raisins and cinnamon are omitted the recipe will make 20 crackers.
Notes
Net Carbs = 2.2g
SugarOH = 0g

With Raisins:
Calories: 73g Protein: 3.2g Carbs: 7.5g Net Carbs: 2.2g Fiber: 5.3g Fat: 5.3g SugarOH: 0g 26 servings

Without Raisins:
Calories: 68g Protein: 3.1g Carbs: 6.3g Net Carbs: 1g Fiber: 5.3g Fat: 5.2g SugarOH: 0g 26 servings

Plain:
Calories: g Protein: 4g Carbs: 6.8g Net Carbs: 0.4g Fiber: 6.4g Fat: 6.8g SugarOH: 0g 20 servings
 

Hazelnut Crackers

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These crackers are crisp, flavorful and rich.  They pair well with cheese and white or red wine.  Try combining them with the cheese of your choice and topping with a little sugar free and low-carb

Spiced Pumpkin Butter with Hazelnut Crackers and Manchego Cheese

 

or how about Blackberry-Jalapeno Jam served over warmed brie with Hazelnut Crackers.

Blackberry Jalapeno Jam

 

No one will know these healthy crackers are gluten free and low carb!

 

 

 

Hazelnut Crackers
 
Author: 
Nutrition Information
  • Serves: 25
  • Serving size: 1
  • Calories: 33
  • Fat: 2.6g
  • Carbohydrates: 1.6g
  • Fiber: .6g
  • Protein: 1.4g
Prep time: 
Cook time: 
Total time: 
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Ingredients
  • 1 tbsp flax meal
  • 3 tbsp unsweetened apple sauce, warmed
  • ½ cup almonds
  • ½ cup hazelnuts
  • ½ cup pumpkin seeds
  • 2 dried figs, finely chopped
  • 2 tbsp fresh rosemary
  • ½ tsp pink salt
Instructions
  1. Preheat oven to 350°F. Prepare a sheet pan with parchment paper or silicon mat.
  2. In a small bowl combine the warmed apple sauce with the flax meal stirring into a paste. Allow to sit for 5-10 minutes. If you prefer you can substitute 1 egg white for the fax/apple sauce.
  3. Combine the nuts and seeds in a food processor, process until coarsely ground but not into nut butter. Add the figs, rosemary and salt. Process until only small bits of fig remain then add the flax mixture or egg white. Add a little more water if necessary to form a semi-sticky ball around the middle when pulsed.
  4. Roll dough between 2 pieces of parchment or two silicon mats into a 12x12-inch square. Then score with a pizza cutter into 25 crackers. Place only the bottom silicon mat or parchment paper with the crackers onto the sheet pan.
  5. Bake for 10-12 minutes. Remove from oven and allow to rest before breaking apart.
Notes
Net Carbs = 1g
SugarOH = 0g