Tag: Low Carb

Avocado Brownies

Avocado Brownies

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Avocado Brownies, YUM!  This fruit is all the rage.  And why not, avocados are filled with healthy fat, are high in fiber and taste delicious.  But putting them into brownies seems like a stretch for most people.  In fact using them in any recipe beyond guacamole seems outrageous to some.

As a food scientist and pastry chef, it always amazes me that people are so surprised when a food is used as an ingredient in an “unusual” way.  There really isn’t anything unusual in the make up of an avocado except that we think of it as a vegetable not a source of fat.  Truly when baking with avocados you have the best of both worlds – you get a high quality fat wrapped up in a nice package that also includes fiber which can help with bulk in your recipe!

The other thing that is interesting about using avocados in recipes is that you have to be somewhat careful of it’s green taste.  Often this is masked by using chocolate as it pairs well with the green flavor of the avocado.  Additionally, cinnamon can also be helpful.

This recipe has it all!  The rich taste of chocolate with healthy fats and plenty of fiber to keep you satisfied and those pesky sugar cravings at bay.

Avocado Brownies
 
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Nutrition Information
  • Serves: 16 Squares
  • Serving size: 1
  • Calories: 73
  • Fat: 6.5g
  • Carbohydrates: 13.4g
  • Fiber: 11.5g
  • Protein: 1.8g
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Ingredients
  • ⅔ cup ripe avocado (140g or 1 large, not brown)
  • 1 large egg
  • 2 tbsp coconut oil, melted
  • ½ cup erythritol
  • 1 pinch pure powdered stevia
  • 1 tsp vanilla
  • 1 tbsp chia seed, powdered in a blender
  • 2 tbsp unsweetened coconut milk
  • ½ cup cocoa powder
  • 1 tsp cinnamon
  • ¾ tsp baking powder
  • ½ tsp salt
  • ½ cup sugar-free chocolate chips
Instructions
  1. Preheat oven to 350°F and prepare a 9x9-inch square pan with aluminum foil sprayed with oil. Set aside.
  2. In a medium bowl mash the avocado and then whisk together with the egg, coconut oil, erythritol, stevia and vanilla until smooth. Set aside.
  3. In a small bowl combine the powdered chia seed and coconut milk. Allow to sit for a few minutes until thick then stir into avocado mixture.
  4. Add the cocoa powder, cinnamon, baking powder and salt blending until smooth. Then stir in the chocolate chips.
  5. Pour into prepared pan and bake for 16-18 minutes until puffed and set in the center. Remove from oven and allow to fully cool in the pan before cutting into 16 squares. Keep in an airtight container on the counter for up to 3 days or refrigerate for up to 1 week or freeze for up to 2 months.
Notes
Net Carbs : 1.9g
sugarOH: 9.5g
 

Red Velvet Cupcakes with Peppermint Frosting

Red Velvet Cupcakes with Peppermint Frosting

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I like to create treats for my son that will surprise him in some way. He always knows he can expect them to taste delicious and I always know they will be healthy for him. A win win! So as Valentine’s day approaches I started thinking about red treats. Red velvet cake came to my mind immediately.

Red Velvet cupcakes have a long history in our culture. The real question is whether or not they were ever truly red. Today we see them as red due to food coloring. But it may just have been an over exaggeration of the deep brown hue that dark chocolate had and as the years went by bakers improvised by adding red food coloring. Perhaps the red velvet was more of a description of the “velvety” texture associated with this type of chocolate cake more than it was the color. I mean, it’s not super sexy to say brown chocolate cake vs. deep red chocolate cake. It just brings to mind something a little racier and extravagant. And maybe a little secretive or surprising too.

Most recipes you find for red velvet cake are sweet and often a bit tart due to buttermilk. This recipe does not use buttermilk though the cream cheese frosting does bring a little tang to the party. One thing is for sure, the texture of these cupcakes is divine. Please use gel food coloring for this recipe, it is more intensely colored than liquid coloring and if you are adverse to food coloring I promise it will taste equally as decadent without it!

Red Velvet Cupcakes with Peppermint Frosting
 
Author: 
Nutrition Information
  • Serves: 6 Servings
  • Serving size: 1
  • Calories: 256
  • Fat: 23.7g
  • Carbohydrates: 14.2g
  • Fiber: 8.3g
  • Protein: 5.8g
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Ingredients
Cupcakes
  • 3 large eggs
  • 3 tbsp coconut milk
  • 3 tbsp unsalted butter, melted
  • ¼ cup xylitol
  • Pinch pure powdered stevia
  • 1 tsp vanilla
  • ½ tsp red food coloring (use less if using a gel food color)
  • ¼ cup coconut flour
  • 2 tbsp unsweetened Dutched cocoa powder
  • ¼ tsp baking powder
  • ¼ tsp salt

Cream Cheese Frosting
  • ½ cup cream cheese
  • ¼ cup unsalted butter
  • 2 tbsp erythritol
  • ½ tsp vanilla
  • ¼ tsp peppermint extract
  • 4 sugar-free starlight mints (optional)
Instructions
  1. Make Cupcakes: Preheat oven to 375°F. Prepare a muffin tin with paper cups or use a silicone mold.
  2. In a medium bowl, whisk the eggs with the coconut milk, butter, xylitol, stevia, vanilla and red food coloring.
  3. In a separate bowl whisk together the coconut flour, cocoa powder, baking powder and salt. Add the egg mixture and whisk to fully incorporate the dry ingredients.
  4. Divide into the muffin cups, place in the oven and bake for 15-18 minutes until fully set in the center. Remove from the oven and cool for 10 minutes before removing from the pan and finish cooling on a wire rack.
  5. Make Cream Cheese Frosting: Powder the erythritol and set it aside. In the bowl of a stand mixer or with an electric mixer, beat the cream cheese until smooth. Add the butter and beat for 1 minute. Add the erythritol, vanilla and peppermint extract beating until incorporated into a smooth frosting; about 1 minute. Frost cupcakes and top with crushed mints (optional).
Notes
Net Carbs : 2.3
sugarOH : 12
 

Red velvet cupcakes will be the center piece at my home this Valentine’s day. But if red velvet isn’t your thing try these delicious brownies instead! Or perhaps cookies are more your love language?!

 

Bittersweet Chocolate Sauce

Bittersweet Chocolate Sauce

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Chocolate sauce! Every baker and home chef needs an outstanding recipe for chocolate sauce. Chocolate sauce goes on everything from ice cream to fruit and beyond. Its limits are only bound by your creativity in using it.

This recipe is fairly straight forward. It makes a thick rich sauce that is flavorful enough on its own but layers nicely with additional flavorings as well.

Don’t forget to check out some of my favorite flavor enhancers below.

Bittersweet Chocolate Sauce
 
Author: 
Nutrition Information
  • Serves: 8 Servings
  • Serving size: About 2 Tbsp
  • Calories: 110
  • Fat: 9.8g
  • Carbohydrates: 9.2g
  • Fiber: 7.5g
  • Protein: 2g
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Ingredients
  • 2 oz unsweetened chocolate
  • 1 oz sugar-free chocolate
  • 6 tbsp canned coconut milk
  • 2 tbsp xylitol
  • 1 tbsp erythritol
  • Pinch pure powdered stevia
  • 2 tbsp unsalted butter
  • 1 tsp vanilla
Instructions
  1. Finely chop the chocolates and place them in a medium bowl.
  2. Place the coconut milk, xylitol, erythritol, and stevia in a sauce pan over low heat. Stir continuously until the mixture just begins to bubble around the outside of the pan. Remove from heat and pour over the chocolate and let sit for a few minutes to allow the chocolate to melt then whisk to blend. Add the butter and stir until melted. Add the vanilla or other flavorings, stir into a smooth mixture and adjust flavor if necessary.
  3. Refrigerate for up to 2 weeks and serve warm by gently reheating. Makes 1 cup. Each serving is about 2 Tbsp.
Notes
Net Carbs : 1.7g
sugarOH: 6.3
 

Here are some of my favorite flavor additions:

Optional Flavorings:

  • ½ tbsp rum
  • ¼ tsp instant coffee or espresso powder
  • ¼ tsp cinnamon
  • ½ tsp raspberry extract
  • ½ tsp orange extract

But it doesn’t end there. As you may know, I also love essential oils and being that this recipe is rich in healthy fat it offers a great base to add essential oils. A couple drops of lavender served over blueberries is divine. Adding basil and serving with fresh strawberries highlights their sweetness with the green notes from the basil with the bitterness of the chocolate. Go lightly, it is easy to add to much essential oil. I hope you enjoy!

 

Chocolate Candy Cane Cupcakes

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It’s the holiday season.  The perfect time to enjoy holiday sweets without added sugar!  Tempted by sugar-filled cupcakes you see at your local store?  Try making these instead to satisfy your sweet tooth without the ups and downs of sugar.  Sugar free candy canes can be found online but in this recipe I have used starlight mints which can be found more easily in a lot of drug stores or some grocery stores in the diabetic section.

Chocolate Candy Cane Cupcakes
 
Author: 
Nutrition Information
  • Serves: 6
  • Serving size: 1
  • Calories: 287
  • Fat: 25.8g
  • Carbohydrates: 30.2g
  • Fiber: 27.3g
  • Protein: 4.8g
Prep time: 
Cook time: 
Total time: 
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Ingredients
  • Cupcakes
  • 3 eggs
  • 3 tbsp coconut milk
  • ¼ cup erythritol
  • Pinch of stevia
  • 1 tsp vanilla
  • 3 Tbsp coconut oil, melted
  • ¼ cup coconut flour
  • 2 Tbsp Dutch process cocoa powder
  • ½ tsp cinnamon (optional)
  • ¼ tsp baking powder
  • ¼ tsp salt
  • Frosting
  • ½ cup unsalted butter
  • ¼ cup erythritol, powder 1st
  • ¼ cup xylitol, powder 1st
  • Pinch pure powdered stevia
  • 2 tsp vanilla
  • 1 tbsp coconut milk
  • Pinch of salt or to taste
  • 10 sugar free starlight mints
Instructions
  1. Preheat oven to 375°F. Prepare a muffin tin with 6 paper liners. Set aside.
  2. In a medium bowl, whisk the eggs with the coconut milk, erythritol, stevia, vanilla, and melted coconut oil. Set aside.
  3. In a small bowl whisk together the coconut flour, cocoa powder, cinnamon, baking powder, and salt. Add to egg mixture and whisk until fully incorporated.
  4. Divide into baking cups and bake for 15-18 minutes or until fully set in the center. Remove from oven and cool in the pan on a wire rack.
  5. Make Frosting: Powder the xylitol and erythritol in a blender until very fine, then measure and add to a bowl with the butter beating with an electric mixer for several minutes until creamy and the sweeteners are no longer grainy.
  6. Add the coconut milk and vanilla beating until smooth and well combined. Add additional coconut milk if a lighter consistency is desired. Adjust for sweetness by adding a pinch of stevia if desired. Also a drop of peppermint essential oil can be used to flavor the frosting. Frost the cupcakes using a piping bag or by hand. Crush the mints in a plastic bag and pour into a bowl. Dip the cupcakes frosting side down into the crushed mints or sprinkle them on top.
Notes
Net Carbs: 2.8g
SugarOH: 24g
 

Spiced Pumpkin Chocolate Bark

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Do you shop at Trader Joe’s?  Do you find it annoying that everything looks and sounds so appealing… but you are watching out for added sugars and trying to be healthier about your choices.  Welcome to my world.  BUT I saw this pumpkin granola bark on the shelf there and thought to myself… I need to make this today.  So I did.  I hope you love it as much as I do.  No guilt, no worries, easy and so so worth it!

Spiced Pumpkin Chocolate Bark
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 1 piece
  • Calories: 111
  • Fat: 10.1g
  • Carbohydrates: 14.4g
  • Fiber: 11.2g
  • Protein: 2.3g
Prep time: 
Cook time: 
Total time: 
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Ingredients
Instructions
  1. Melt chocolate in a microwave safe bowl at 30 second intervals.
  2. Spread chocolate onto the bottom of an 8x8-inch pan using an offset spatula.
  3. Sprinkle granola over the melted chocolate and gently press it in so that it adheres to the chocolate. Set aside for an hour or place in the refrigerator to quickly cool and harden.
  4. Once hardened score into 10 pieces and store in the refrigerator for up to 2 weeks. Do not freeze.
Notes
Net Carbs = 3.2g
SugarOH = 5g