Author: Jennifer

Coconut yogurt is a delicious alternative to dairy yogurt is easy to prepare and preservative free!

Coconut Yogurt

Posted on by
Coconut Yogurt
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: ½ cup
  • Calories: 228
  • Fat: 19.5g
  • Carbohydrates: 3.5g
  • Fiber: 0g
  • Protein: 11.4g
Save Print
Coconut yogurt is a delicious alternative to dairy yogurt is easy to prepare and preservative free!

Try mixing in a tablespoon of the low carb Blueberry Refrigerator Jam or for something a little spicy the Blackberry Jalapeno Refrigerator Jam. Make a parfait by layering with fresh fruit and Coconut Granola.
Ingredients
  • 2 x 13.5 oz cans unsweetened coconut milk or coconut cream
  • 1 tbsp unsweetened dry gelatin
  • 1 tsp sugar
  • 1 probiotic cap, non-dairy starter culture or previously made coconut yogurt (1/4 cup)
  • 3 oz unsweetened protein powder (whey or pea protein)
Instructions
  1. Bloom gelatin in ½ cup coconut milk (room temperature) by sprinkling it over the milk and allowing it to sit for 5-10 minutes then stir to distribute gelatin.
  2. Heat remaining coconut milk and sugar (don’t worry, it will be consumed by the probiotics) in a sauce pan to 150°F. Whisk in bloomed gelatin and allow mixture to cool to 110°F. Whisk in starter and protein powder.
  3. Once temperature reads 110°F, pour into yogurt maker. Allow to process undisturbed for 12-24 hours. Refrigerate for up to one week. Makes 4 cups; ½ cup per serving.
Notes
Net Carbs : 3.5g
SugarOH: 0g

NOTE that you do not have to add the gelatin, sugar or protein powder. The gelatin is added to thicken it. The sugar will feed some of the bacteria as there isn't a lot of carbohydrates in the coconut milk but it really isn't necessary. The protein powder will thicken it slightly as well as provide additional protein to the yogurt so it is more like a Greek yogurt.
 
Cheese Danish

Cheese Danish

Posted on by
Cheese Danish
 
Author: 
Nutrition Information
  • Serves: 9
  • Serving size: 1
  • Calories: 210
  • Fat: 15.8g
  • Carbohydrates: 17.1g
  • Fiber: 14.4g
  • Protein: 8g
Save Print
Ingredients
Pastry
  • 6 oz shredded mozzarella cheese
  • 2 eggs
  • ¼ cup unsalted butter, melted
  • 3 tbsp xylitol
  • 2 tbsp erythritol
  • 1 pinch pure powdered stevia
  • 1 tsp lemon juice
  • 1 ½ tsp vanilla
  • ⅓ cup coconut flour
  • ½ tsp baking powder
  • ⅛ tsp salt

Filling

Cream Glaze
  • 3 tbsp powdered erythritol
  • 2 tbsp heavy cream
  • ¼ tsp vanilla
Instructions
  1. Preheat oven to 400°F and prepare a sheet pan with a silicon mat or parchment paper. Set aside.
  2. In a medium bowl stir together the mozzarella cheese, eggs, butter, xylitol, erythritol, stevia, lemon juice, and vanilla. Add the coconut flour, baking powder and salt. Stir into a thick batter and allow it to sit for 5 minutes.
  3. Using a 3 tbsp scoop make a ball, form into a flat oval using your hands then place on prepared sheet pan. Repeat to make 9 ovals spacing them about 2 inches apart.
  4. Bake for 10 minutes. Remove from oven and use the back of a spoon to make an indent for the filling. Prepare filling by combining the cream cheese with the xylitol and placing it into the well of each Danish. Top with 1 tsp of jam for each pastry. Then bake for another 5-6 minutes until golden brown. Allow to cool on the pan for 15 minutes.
  5. Make glaze. Stir together the erythritol, heavy cream and vanilla in a small bowl. Drizzle on top of each Danish. Makes 9 pastries.
Notes
Net Carbs : 2.7g
SugarOH: 12.1g
 

6 Simple Tips to Decrease Sugar During the Holidays

Posted on by

I love the holidays because I like to bake.  I used to bake every year – tins full of decorated cookies and treats.  Everyone would be so excited to receive them because they were not only beautiful but also absolutely delicious!

Until one year, I sent my favorite uncle a tin and he called to say he it was not a good idea to send him cookies because he was diabetic.  I was so saddened… here I thought I was sending him pure love in the form of cookies.  Instead, for him it was an insult of sorts.  The thought was there but instead of enjoying it he felt left out.  The experience really hit home for me.  I myself do not eat sugar or gluten but I was more than happy to serve the ingredients to others that I myself would not eat.

Something didn’t match up.

Over Indulgence

Sugar is easy to over-indulge on during the holiday season because it is literally everywhere you turn.  When hosting or attending a party treats are always included, at the office people will bring in sweets they have made at home or to simply share in the spirit of the season.  Since treats are everywhere is a fact that causes a lot of stress for people who try to diligently avoid sweets or have specific problems with blood sugar.

Type II diabetes is a growing epidemic.  It is the seventh leading cause of death in the US.  Of course complications from diabetes cannot be ignored – as if death weren’t enough.  Diabetes affects almost 24 million people in the US alone.  Most people are already aware that increased sugar consumption is an issue that causes health problems – whether that be increase in cavities, weight gain or more subtle nutritional issues such as skin problems and the health complications associated with diabetes.  If you do not have diabetes at this time this does not enable you to freely overindulge in sweets regardless of the time of year.

Will Power Alone

So what is a person to do?  Sweets are everywhere and oh so tempting?  Can will power alone help me?  It can’t hurt… but there is a lot of guilt associated with will power (or lack thereof in regards to food and cravings).  Plop all of that onto your shoulders at a party where you feel either at ease with friends or uncomfortably emotionally charged and it is a recipe for self-sabotage.

Tips to Decrease Sugar

Here are a few tips to help you manage cravings for sweets around the holidays and help to lower your sugar intake.  Holidays are, after all, about having fun and celebration with family and friends.  Keep the traditions but supplement them with less sugar and you will feel better about your whole holiday experience!

1. Make a decision before you go to a party to enjoy one treat.

What is your favorite treat?  Turtles are my favorite because that was the tradition for me growing up – pecans topped with caramel and chocolate.  When I go home to my parents’ house over the holidays I decide before I go that I will have one and only one turtle.  And I usually wait until I am walking out the door or nearly so before eating it – that way I will savor it knowing that I am unable to grab a few more while waiting to open presents or while talking with family after dinner.

2. Be a discriminating treat eater…

If you know the item is store bought or perhaps not your favorite – skip it. You aren’t missing out and you’ll be disappointed when you notice something more appealing.

3. Eat a small snack before going to a party – include protein, fat and fiber.

A protein, fat and fiber – packed snack will satiate you and fill your stomach to the extent that party foods may not be as interesting and your ability to moderate what you eat is much easier.  Nuts are a great snack or a piece of cheese with a few celery sticks.

4. Festive drinks can be full of hidden sugars.

A lot of mixers and cordials such as Kahlua®, Irish crème, and peppermint schnapps that make drinks festive have a lot of sugar. When imbibing, do so slowly alternating with a full glass of water.  Sometimes simply asking for a soda with a squeeze of lemon is all you need to feel like you are taking part in traditions.  Also, alcohol can lower inhibitions and induce cravings for foods you may not consciously choose if not drinking, drinking water along with your alcohol keeps you hydrated and full.

Try my sugar-free coconut eggnog recipe if you are in the mood for something festive.  Add a little rum for a low-carb sipper.  Or try my Low-Carb Kahlua recipe!

5. Replace sugar or simple syrup in your 16oz coffee with 8-12 drops of flavored liquid stevia.

Would you believe that a Starbuck’s Pumpkin Spice Latte has 50g of sugar?  That is the same as eating more than 4 tablespoons of sugar!   I like to use unsweetened coconut milk and green tea to make a latte sweetened with stevia and a touch of vanilla.

My favorite brand of liquid stevia is Sweet Leaf®.  My favorite flavors are:

  • Vanilla Crème
  • English Toffee
  • Cinnamon

6. Ever tried essential oils in your food or drinks?

Pure certified essential oils can pack a lot of flavor in just one drop.  Try peppermint in 16 oz of water to freshen your day or lemon to curb sweet cravings.  A lemon drop martini can be made with 1 oz vodka, stevia to taste and a single drop of pure lemon essential oil.

Don’t under estimate the power of essential oils to add benefit to your life.  Pure essential oils are magical in their ability to add a pop of flavor and intensity to your food or beverages with many natural health benefits!  To read more about essential oils go check out my latest post on how to make foods healthier and more enjoyable with essential oils!