Category: Recipes

Pina Colada

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A pina colada that is sugar free and low carb?!  How often do you wonder what is off limits when it comes to a refreshing beverage?  Well you can take pina colada off your list!  I like to add just a hint of nutmeg to mine…it reminds me of a trip to the Baths in the British Virgin Islands (if you ever get the opportunity to go it is simply amazing!)  This recipe utilizes Sweetened Condensed Coconut Milk, fresh pineapple and a bit of rum for the perfect afternoon at the beach.

Pina Colada
 
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Nutrition Information
  • Serves: 1
  • Serving size: 1
  • Calories: 313
  • Fat: 21.3g
  • Carbohydrates: 12.8g
  • Fiber: 5.4g
  • Protein: 1.6g
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Ingredients
  • ½ cup frozen pineapple (1oz)
  • ⅓ cup unsweetened coconut milk
  • 2 tbsp Sweetened Condensed Coconut Milk
  • ½ cup ice
  • ¼ tsp coconut extract (optional coconut flavor boost!)
  • Pinch of nutmeg (optional)
  • 1 oz dark rum (or rum extract to taste)
Instructions
  1. Make the Sweetened Condensed Coconut Cream. Allow to cool.
  2. Place all ingredients in a blender and blend until smooth. ENJOY!
Notes
Net Carbs : 7.4g
SugarOH: 3.6g
 

Buttermilk Sherbet with Peaches and Rum Caramel

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Summer is here!  In my family both the winter and summer solstice’s were a time of celebration.  My parents would often host a party in the winter and now that I have my own family we now often have a gathering of friends for the summer solstice.  This recipe is one of my favorites.  Buttermilk can be quite high in sugar from lactose but the flavor is hard to imitate… so I kept it in!  I hope you find this little bit of celebratory indulgence as delicious as my family does.

Buttermilk Sherbet with Peaches and Rum Caramel
 
Author: 
Nutrition Information
  • Serves: 1
  • Serving size: 1
  • Calories: 345
  • Fat: 27.6g
  • Carbohydrates: 28.2g
  • Fiber: 20.3g
  • Protein: 4.2g
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Ingredients
  • Buttermilk Sherbet
  • 2 cups heavy cream
  • 2 cups cold buttermilk
  • ¼ cup lemon juice
  • ⅔ cup xylitol
  • 1 pinch pure powdered stevia
  • 1 tsp lemon zest
  • ¼ tsp salt
  • ⅛ tsp xanthan gum
  • 1 tsp vanilla
  • Rum Caramel
  • ½ cup xylitol
  • ⅓ cup heavy cream
  • 2 tbsp unsalted butter
  • ⅛ tsp Kosher salt (up to ¼ tsp)
  • ⅛-1/4 tsp xanthan gum
  • 2 tsp vanilla
  • 1 tbsp dark rum
  • 2 peaches, diced
Instructions
  1. Buttermilk Sherbet
  2. In a small saucepan heat 1 cup of the cream with the xylitol, stevia, lemon zest, and salt over medium-high heat. Continue to heat until all the sweetener has dissolved. Sprinkle on the xanthan gum whisking until slightly thickened then remove from the heat and allow to cool for 15 minutes.
  3. To the cooled cream mixture add the remaining cold cream, buttermilk, lemon juice and vanilla. Pour the mixture into a plastic container, cover with a lid and put it in the refrigerator for at least 4 hours or overnight.
  4. Place the mixture in an ice cream maker and follow manufacturer directions. Once the sherbet is done serve immediately or pack into a freezer-safe container and place in freezer. This sherbet will keep in the freezer for up to one month. Place frozen sherbet in the refrigerator for 20-30 minutes before serving and use an ice cream scoop that has been dipped in hot water to serve more easily. Makes about 1 quart; 1 serving = ½ cup.
  5. Rum Caramel
  6. Place xylitol in a heavy sauce pan over medium high heat until it liquefies. Continue to heat for 3-5 minutes or until the mixture reaches 390°F; using a kitchen thermometer. Note: the mixture may smoke but will not change color, this is normal, do not remove it from the heat.
  7. While the xylitol is cooking, in a small sauce pan heat the cream until bubbles just begin to form on the outer edges of the pan. Keep warm over low heat until ready to use. (Can also simply be heated in the microwave for about 1 min till it begins to bubble on the edges.)
  8. Once the xylitol has reached 390°F, remove the pan from the heat and add the hot cream (stand back as it may sputter). Whisk in the butter and salt (more may be added depending upon level of saltiness desired) until fully incorporated.
  9. Sprinkle the xanthan gum over the mixture and add the vanilla and rum; whisk until smooth and thickened. Serve immediately or store in the refrigerator for up to 2 weeks in a tightly sealed container. Gently rewarm in the microwave or on low in a sauce pan. Makes ¾ cup. 1 tbsp per serving.
  10. Putting it all together: Serve the ice cream with ⅛th of the diced peaches and 1 tbsp warm caramel - ENJOY!
Notes
Net Carbs : 7.9g
SugarOH: 16g
 

Peanut Butter and Jelly Donuts

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Peanut Butter and Jelly Donut
 
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Nutrition Information
  • Serves: 1
  • Serving size: 1
  • Calories: 278
  • Fat: 22.7g
  • Carbohydrates: 14.2g
  • Fiber: 9g
  • Protein: 10.3g
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Ingredients
  • 2 large eggs
  • 2 tbsp erythritol
  • 1 tbsp xylitol
  • pinch pure powdered stevia
  • ⅓ cup unsweetened coconut milk
  • 2 tbsp unsalted butter, melted
  • 2 tsp vanilla
  • 1 cup almond flour
  • 3 tbsp coconut flour
  • ½ tsp baking soda
  • ¼ tsp salt
  • ⅓ cup sugar free peanut butter
  • 2 tbsp sugar free jam (I used blackberry but you could also use this Blueberry jam)
Instructions
  1. Preheat oven to 350°F. Grease a 6-well donut pan and set aside. Powder the sweeteners in a blender until fine. Set aside.
  2. Whisk the eggs with the powdered sweeteners, coconut milk, butter, and vanilla until thoroughly combined.
  3. Add the almond meal, coconut flour, baking powder, and salt, mixing until fully incorporated. Add peanut butter and mix until a thick batter forms.
  4. Fill the donut wells about half full. Using a ¼-teaspoon measure, drop four ¼-teaspoons of jam in four equal spots around each donut. Cover each donut with the remaining batter.
  5. Bake for 22-25 minutes until the donuts are puffed and golden. Remove from the oven, then allow to sit in the pan for 20 minutes to cool. Keep in an airtight container in the refrigerator for up to one week.
Notes
Net Carbs : 5.2g
SugarOH: 6.2g
 

Citrus Zucchini Bread

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Citrus Zucchini Bread
 
Author: 
Nutrition Information
  • Serves: 14
  • Serving size: 14
  • Calories: 183
  • Fat: 14.4g
  • Carbohydrates: 15.8g
  • Fiber: 13g
  • Protein: 5.8g
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Citrus zucchini bread is a fantastic riff on classic zucchini bread incorporates yellow squash, cardamon and fresh citrus.
Ingredients
  • ½ cup toasted unsweetened shredded coconut
  • 1 ½ cups finely shredded zucchini (yellow squash!)
  • 1 tsp lemon juice
  • 1 Tbsp lemon zest
  • 1 Tbsp vanilla
  • 1 ½ cups almond flour
  • ¼ cup chia seed flour
  • 2 tbsp coconut flour
  • 2 tsp cinnamon
  • 1 tsp cardamom
  • ½ tsp nutmeg
  • 1 ½ tsp baking powder
  • ½ tsp salt
  • Pinch pure powdered stevia
  • 4 large eggs
  • ¼ cup coconut oil, melted
  • ⅓ cup erythritol
  • ⅓ cup xylitol
Instructions
  1. Preheat oven to 350°F. Toast coconut for 5-8 minutes until light golden and set aside to cool. Increase oven temperature to 375°F. Prepare a 5x7-inch loaf pan by placing a piece of parchment on the bottom and spraying it and the sides with oil.
  2. Grate the zucchini and squeeze out as much water as possible then place it in a small bowl with the lemon juice, lemon zest and vanilla. Set aside.
  3. In a small bowl whisk to combine the almond flour, chia seed flour, cinnamon, cardamom, nutmeg, baking soda, salt and stevia. Set aside. In a medium bowl, whisk together the eggs, coconut oil, erythritol, and xylitol. Add the flour mixture and blend into a smooth batter. Then add the zucchini mixture blending to combine. Fold in the chopped pecans.
  4. Bake for 20 minutes at 375°F then turn the oven down to 350°F and continue to bake another 30-35 minutes until light golden brown and set in the center. If the bread begins to brown too much on top cover it with aluminum foil and continue baking. Remove from oven and allow the bread to cool in the pan for 10 minutes before removing to a cooling rack. Enjoy immediately or refrigerate for up to 1 week or freeze tightly wrapped for up to 3 months. Serve at room temperature or toasted.
  5. Optional: Add 6 drops of certified pure lemon essential oil and 7 drops of certified pure grapefruit essential oils to the batter. ALSO this bread is delicious served with a cream glaze made with 3 Tbsp erythritol (powdered), 2 Tbsp heavy cream and ½ tsp vanilla. Add additional essential oils as described above to your taste and then whisk until fully combined. Drizzle over bread and serve!
Notes
Net Carbs : 2.8g
SugarOH: 9.1g
 

Lemon Chiffon Coconut Cake

Lemon Chiffon Coconut Cake

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This cake is wonderful enhanced with essential oils. Try adding 1-3 drops of lemon, lime, bergamot, orange or lavender!

Lemon Chiffon Coconut Cake
 
Author: 
Nutrition Information
  • Serves: 12
  • Serving size: 1 slice or ¼ th of one cake
  • Calories: 190
  • Fat: 13.1g
  • Carbohydrates: 14.8g
  • Fiber: 11.7g
  • Protein: 7.3g
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Ingredients
  • 14 large egg whites
  • ½ tsp cream of tartar
  • ½ cup unsalted butter, melted
  • ½ cup coconut milk
  • 7 egg yolks
  • ⅓ cup xylitol
  • 3 tbsp erythritol
  • Pinch pure powdered stevia
  • 2 tsp lemon zest
  • 1 tsp vanilla
  • ½ tsp salt
  • 1 cup coconut flour, sifted
  • 1 tsp baking powder
Instructions
  1. Preheat oven to 325°F. Prepare 3 mini Bundt pans or one large Bundt pan with oil. Set aside.
  2. Combine the egg whites and cream of tartar in a large bowl. Use a handheld or standing mixer to beat the egg whites until stiff peaks form. Set aside.
  3. In a medium bowl whisk together the melted butter, coconut milk, egg yolks, sweeteners, lemon zest, vanilla and salt. Once fully combined add the coconut flour and baking powder. Blend quickly (the longer it sits the more likely it will become very thick).
  4. Add ⅓ of the egg whites to the coconut mixture and stir to combine. Gently add another ⅓ of the eggs to the mixture and using a spatula fold into the batter. Repeat for the remaining egg whites. Do not overmix, try to keep as much air in the batter as possible.
  5. Fill each pan then bake for 40-45 minutes until fully set, golden on top and it begins to pull away from the sides of the pan. Allow to cool for 15 minutes then invert and continue to cool. The cakes should fall from the pan but some gentle nudging may be necessary. NOTE: a large Bundt pan will require 65-75 minutes to completely bake.
Notes
Net Carbs : 3.1g
SugarOH: 8.3g