Category: Recipes

Spiced Pumpkin and Pecan Waffles

Spiced Pumpkin and Pecan Waffles

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Spiced Pumpkin and Pecan Waffles
 
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Nutrition Information
  • Serves: 3
  • Calories: 341
  • Fat: 22g
  • Carbohydrates: 19.3g
  • Fiber: 15g
  • Protein: 17.7g
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Ingredients
  • 2 large eggs
  • 2 tbsp coconut milk
  • 1 tbsp grapeseed oil
  • 1 tsp vanilla
  • 1 tbsp xylitol
  • 1 pinch pure powdered stevia
  • ½ cup unsweetened pumpkin puree
  • ⅓ cup chia seed meal
  • ⅓ cup ground pecans
  • ¼ cup unsweetened protein powder
  • 1 tsp cinnamon
  • ½ tsp ginger
  • ¼ tsp nutmeg
  • ⅛ tsp ground cloves
  • ½ tsp baking powder
  • ⅛ tsp salt
Instructions
  1. Preheat a non-stick waffle maker. Spray or brush wells with oil just before adding the batter. Alternatively, preheat oven to 350°F and bake waffles in a silicone waffle pan set on a baking sheet for 17 minutes, then flip over onto the baking sheet and continue to bake another 4 minutes.
  2. Whisk together the eggs, coconut milk, oil, vanilla, xylitol and stevia in a medium bowl until fully combined.
  3. Whisk in the pumpkin puree until smooth.
  4. In a small bowl, whisk together the chia seed meal, pecan meal (simply grind ⅓ cup pecans in a blender until fine), protein powder, cinnamon, ginger, nutmeg, cloves, baking powder and salt to break up any clumps. Add this to the pumpkin mixture whisking to blend for 1-2 minutes.
  5. For conventional waffle maker: pour the batter into the waffle maker as is required for your waffle maker. Some waffle makers are larger or thicker than others so the amount of waffles this recipe makes may vary – simply divide the waffles into three equal servings once cooked.
  6. Cook for 3-5 minutes until golden brown and set. Or follow your waffle maker directions. May be refrigerated for up to 1 week in a zip top bag or frozen for up to 3 months.
Notes
Net Carbs : 4.3g
SugarOH: 4g
 

Matcha White Chocolate Latte

Matcha White Chocolate Latte

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Matcha White Chocolate Latte
 
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Nutrition Information
  • Serves: 1
  • Serving size: 1
  • Calories: 235
  • Fat: 23.3g
  • Carbohydrates: 8.4g
  • Fiber: 5.5g
  • Protein: 0.9g
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Ingredients
  • 1 cup unsweetened coconut milk
  • 1.5 oz Matcha White Chocolates (see recipe on site, you will need 5 pieces)
  • Cinnamon and additional Matcha green tea powder if desired.
Instructions
  1. Place Matcha White Chocolates in a mug.
  2. Heat coconut milk until boiling and pour over the chocolate. Allow to sit for 5-7 minutes then gently stir until fully dissolved then add the vanilla. Add additional matcha powder for a stronger flavor and sweeten more with a small amount of stevia if desired.
  3. Sprinkle with cinnamon and enjoy!
Notes
Net Carbs: 2.9g
SugarOH: 4.5g
 

Matcha White Chocolates

Matcha White Chocolates

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Matcha White Chocolates
 
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Nutrition Information
  • Serves: 8
  • Serving size: 3 pieces
  • Calories: 190
  • Fat: 18.8g
  • Carbohydrates: 6.4g
  • Fiber: 4.5g
  • Protein: 0.9g
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Ingredients
  • 4oz culinary grade cocoa butter
  • 3 tbsp xylitol, powdered
  • ⅔ cup coconut milk powder
  • 1 pinch pure powdered stevia
  • Pinch of salt (up to ⅛ tsp)
  • 1 tsp vanilla
  • 1-2 tsp Matcha green tea powder
Instructions
  1. Gently heat the cocoa butter in a small pot that is fitted over another pot of simmering water (double boiler). Do not allow the bottom of the top pan to sit in the water. Once melted, set aside to cool for 10-15 minutes until just warm to the touch but no longer hot.
  2. Place the xylitol in a blender and pulse several times until powdered. Add the coconut milk powder, stevia, salt, vanilla, tea powder and the cooled cocoa butter. Pulse for 1-2 minutes until smooth then pour into the wells of a candy or chocolate mold. Most chocolate molds hold about 1 ½ teaspoons of liquid. This recipe makes about 25 individual chocolates when using this size mold. Each serving is about 1 oz or 3 chocolates.
  3. Place molds on a sheet pan into the refrigerator until solid; about an hour. Remove from the molds and store at room temperature or refrigerate for up to 3 months in a tightly sealed container.
Notes
Net Carbs: 1.9g
SugarOH: 4.5g
 

Chia Minute Muffin

Chia Minute Muffin

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This is a very versatile recipe.  While I enjoy muffins with jam (and butter!) sometimes I need something fast that I can just grab and go without worrying about having jam dripping onto my shirt or some other place.  Add a tablespoon of Blueberry Refrigerator Jam with the egg or simply add a few whole fresh blueberries before microwaving and you are literally out the door in 2 minutes!

Chia Minute Muffin
 
Author: 
Nutrition Information
  • Serves: 1
  • Serving size: 1
  • Calories: 303
  • Fat: 15.8g
  • Carbohydrates: 16.4g
  • Fiber: 14.7g
  • Protein: 22.8g
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Ingredients
  • 1 large egg
  • 1 tbsp unsweetened coconut milk
  • 1 tsp olive oil
  • ½ tsp vanilla (optional)
  • 1 tsp xylitol
  • 2 tbsp chia meal
  • 2 tbsp unsweetened protein powder
  • ½ tsp cinnamon
  • ¼ tsp baking powder
  • ⅛ tsp salt
Instructions
  1. Whisk the egg, coconut milk, olive oil, vanilla and xylitol in a microwave safe coffee cup.
  2. Add the chia meal (blend 2 tbsp seeds in a blender to make the meal), protein powder, cinnamon, baking powder and salt. Stir until fully blended and thick.
  3. Microwave for 1 minute. You will see the muffin rise to the top of the mug but it will collapse towards the end and stay below the rim. Remove from the mug by tapping upside onto a plate. Sometimes it may stick so use a knife to gently go around the outside edges of the muffin where it may be sticking to the mug.
  4. Slice and enjoy immediately. Delicious with a tablespoon of unsweetened jam, cream cheese or both!
Notes
Net Carbs : 1.7g
SugarOH: 4g
 

 

Chewy Peanut Butter Cookies

Chewy Peanut Butter Cookies

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Chewy Peanut Butter Cookies
 
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Nutrition Information
  • Serves: 40
  • Calories: 64
  • Fat: 5.0g
  • Carbohydrates: 3.7g
  • Fiber: 2.6g
  • Protein: 2.4g
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Ingredients
  • 1 large egg
  • 2 tbsp coconut milk
  • 2 tsp vanilla
  • ¼ cup xylitol
  • 1 tbsp erythitol
  • 3 tbsp chia seed flour
  • 1 cup unsweetened peanut butter
  • 2 pinches pure powdered stevia
  • 1 cup almond flour
  • ½ tsp baking soda
  • ¼ tsp salt
Instructions
  1. Preheat oven to 350°F. Use parchment paper or silicone mats to prepare two sheet pans; set aside.
  2. In a medium bowl whisk together the egg, coconut milk, vanilla, xylitol, erythritol, stevia, and chia seed four until well combined.
  3. Add the peanut butter and mix with a fork until fully incorporated. Set aside.
  4. In a small bowl, whisk to combine the almond flour, baking soda and salt. Add to the peanut butter mixture and mix into a thick batter.
  5. Using a 1 tablespoon scoop or measure, divide dough into 40 balls and place them evenly spaced on the prepared sheet pans. Bake for 11 minutes until puffed and golden. Remove from the oven and allow to cool on the pan; about 15 minutes. Cookies will stay soft and chewy in an airtight container in the refrigerator for up to 1 week or frozen for up to 1 month.
Notes
Net Carbs : 1.1g
SugarOH : 1.5g