Tag: Recipe

Kefir Buttermilk Ice Cream

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Kefir Buttermilk Ice Cream
 
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Nutrition Information
  • Serves: ½ cup
  • Serving size: 1
  • Calories: 277
  • Fat: 23.6g
  • Carbohydrates: 17.5g
  • Fiber: 12g
  • Protein: 4.3g
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Ingredients
  • 1 cup buttermilk, room temperature
  • 1 tbsp gelatin (unflavored)
  • ½ cup xylitol
  • 2 pinches stevia (or to taste)
  • 1 tsp lemon zest
  • ¼ tsp salt
  • 2 cups cream, cold
  • 1 cup milk kefir, cold (unflavored and homemade preferred)
  • ¼ cup lemon juice
  • 1 tsp vanilla (optional)
  • ¼ cup raspberries (optional)
  • ¼ cup blueberries (optional)
Instructions
  1. Sprinkle the gelatin onto ½ cup of the buttermilk in a small bowl. Set aside and allow to hydrate.
  2. In a small saucepan heat ½ cup of the buttermilk with the xylitol, stevia, lemon zest, and salt over medium-high heat. Continue to heat until all the sweetener has dissolved. Add the hydrated gelatin and continue to heat for until it has dissolved completely. Remove from the heat and allow to cool for 15 minutes.
  3. To the cooled buttermilk mixture add the remaining cold cream, kefir, 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 ice cream is done serve immediately or pack into a freezer-safe container and place in freezer. The ice cream will keep in the freezer for up to one month. Place frozen ice cream 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. Shown served with blueberries and raspberries.
Notes
Net Carbs : 5.5g
SugarOH: 12g
 

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
 
Author: 
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
 
Author: 
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
 

Tips for Decreasing Sugar

Tips for Decreasing Sugar

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Whether it is because you are literally eating it, talking about it, thinking about it or even hearing about it in the news sugar seems to be on the tips of many people’s tongues now days.

The term sugar can be confusing. You may know that sucrose, glucose and high fructose corn syrup are sugars. This is true. But it is also true that our bodies convert all carbohydrates into sugars. This is where it can confuse people as sugar is often used as a catch-all word for carbohydrate.

These are some sugars you may have at home:

  • Agave
  • Brown sugar
  • Coconut sugar (or coconut palm)
  • Corn syrup (light or dark)
  • Date sugar
  • Demerara sugar
  • Honey
  • Maple syrup
  • Molasses
  • Muscovado sugar (or Barbados sugar)
  • Organic raw sugar
  • Palm sugar
  • Powdered sugar (Confectioner’s sugar or icing sugar)
  • Raw sugar
  • Syrup (example: Log Cabin Maple Flavored Syrup, caramel or chocolate syrups)
  • Sucanat (dehydrated cane juice)
  • Table sugar (granulated white)

These are the sugars that may appear on food labels that you may not recognize as sugars:

  • Barley malt
  • Cane crystals
  • Cane juice crystals
  • Caramel
  • Carob syrup
  • Castor sugar (super fine granules)
  • Corn sweetener
  • Corn syrup solids
  • Crystalline fructose
  • Dextran
  • Dextrin
  • Dextrose
  • Diastic malt
  • Diatase
  • D-mannose
  • Ethyl maltol
  • Evaporated can juice
  • Florida crystals
  • Free flowing
  • Fructose
  • Fruit juice
  • Fruit juice concentrate or Concentrated fruit juice)
  • Galactose
  • Glucose
  • Glucose solids
  • Glucose syrup
  • Golden sugar
  • Grape juice concentrate
  • Grape sugar
  • High-Fructose corn syrup (HCFS)
  • Invert sugar
  • Lactose
  • Malt syrup
  • Maltodextrin
  • Maltose
  • Mannitol
  • Panocha
  • Refiner’s syrup
  • Rice syrup
  • Sorbitol
  • Sorghum syrup
  • Syrup syrup
  • Table sugar
  • Treacle
  • Turbinado sugar
  • Yellow sugar

Going 100% sugar free is not easy. It is a process. Please have a listen to a recent podcast I did with Angela Atkins of Your Health Unbound. In it I describe my journey with Candida issues and sugar sensitivity.

Here are several tips from the podcast to help you bridge your cravings and begin to decrease sugar:

  1. Start slow. You’ve been eating sugar for a long time, your tongue is biased towards sweet tasting foods and your cravings will show up no matter how hard you try to wish them away. You need to desensitize your taste buds by introducing new flavors and preferences in order to move from sugar-full to sugar-free.
  2. Remove all foods that list sugar as the first, second, third, fourth or even fifth ingredient. You will be surprised how many packaged foods do not meet the criteria. This is a first start to removing added sugars from your diet. If you have trouble with this one, consider first removing all packaged foods that have sugar as a first or second ingredient… as you get used to moving away from sugar it will be easier to remove the packaged foods with sugar further down the list. Or you could just go for it and remove them now! Less tempting that way.
  3. Replace sugar in your morning coffee or tea by substituting with stevia. A little goes a long way and if you had previous experience with stevia tasting bitter then consider buying a brand that contains rebaudioside A which is less bitter than traditional stevia. Here is a recipe for a Simple Liquid Stevia.
  4. Eat foods that contain Fiber, Fat and Protein. Most whole foods naturally come packaged with these ingredients! In a pinch, here is a recipe for a muffin that can help to set your blood sugar going in the right direction in the morning. It contains 15 grams of both fiber and healthy fat as well as 22 grams of protein. AND it only takes 2 minutes to prepare!
  5. Learn about sugar healthy sugar substitutes. More information can be found here.

To learn more click HERE to listen to the recent podcast I did with Angela Atkins of Your Health Unbound.