Tag: Recipe

Straw-berry-Orange Muffins

Strawberry-Orange Muffins

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Strawberry-Orange Muffins
 
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Nutrition Information
  • Serves: 8
  • Serving size: 1
  • Calories: 171
  • Fat: 13g
  • Carbohydrates: 14.3g
  • Fiber: 10.6g
  • Protein: 6.5g
Recipe type: Muffins and Quick Breads
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Ingredients
  • 4 oz strawberries
  • 2 tbsp coconut oil, melted
  • 3 eggs
  • ⅓ cup Greek yogurt
  • 3 tbsp erythritol
  • 2 tbsp xylitol
  • Pinch pure powdered stevia
  • 1 tsp vanilla
  • ½ tbsp orange zest
  • 1 cup almond flour
  • ¼ cup coconut flour
  • ½ tsp baking powder
  • ¼ tsp baking soda
  • ¼ tsp salt
Instructions
  1. Preheat oven to 375°F. Prepare a muffin pan with 8 paper liners. Set aside. Finely chop the strawberries and set aside.
  2. Whisk together the oil, eggs, Greek yogurt, erythritol, xylitol, stevia, vanilla and orange zest .
  3. In a separate bowl combine the almond meal, coconut flour, baking powder, baking soda, and salt.
  4. Add the wet ingredients to the dry ingredients and blend until fully combined. Fill muffin cups and bake for 25-30 minutes until set in the center and golden on the tops. Allow to cool for 10 minutes in the pan and then cool completely on a wire rack. Enjoy immediately or store in an airtight container in the refrigerator for one week or in the freezer for up to one month.
Notes
Net Carbs: 3.7g
SugarOH: 7.5g
 

Essential Oils in the Kitchen

About Essential Oils

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Essential Oils Are Fantastic In The Kitchen!

Essential OilsEssential oils are perfect in so many ways but for me as a chef they offer the added benefit of PURE SUPER FLAVOR without sugar or other blood glucose impacting carbohydrates. They simply add so much flavor to your food that your taste buds will be thrilled!

Essential oils have been used in our foods since the dawn of time. Essential oils are consumed every time you eat foods containing common ingredients such as cinnamon, peppermint and citrus. What may surprise you is to learn that these essential oil flavorings are also used in the food industry which started during the Industrial Revolution when advances were made to lengthen the shelf life and flavor of processed foods. But using essential oils for cooking has really only been a phenomenon since the mid-1980’s.

What Are Essential Oils?

Essential oils are the volatile compounds found naturally in a plant. These include the blossoms, bark, fruit, peel, resin, roots, and wood. They are what gives plants their aroma and flavor.

Essential oils are made by several methods: Steam Distillation, Enfleurage, Expression, Pressure Extraction, Solvent Extraction and CO2 Extraction. All produce pure essential oils though some are preferred for specific types of oils.

essentail-oils-2-rQuality of essential oils for consumption is of utmost importance. They must be therapeutic grade and have a supplement fact label on the bottle. There are no exceptions. Do not consider buying an essential oil for consumption unless both of those criteria have been met.

The Food and Drug Administration (FDA) affirms that essentials oils are safe to use as flavoring agents and preservatives as long as the ingredients are Generally Recognized As Safe (GRAS).

Essentially this list lets us know that items on it have a history that is well documented for internal safety.

While the essentials oils sold in most health food stores will tell you that they are safe for consumption it is not worth risking your health consuming a product that has not gone to the trouble of labeling their products with a supplement fact label. If it is not meant for consumption this label would not be allowed on the product. Essential oils may be labeled as supplements as long as they are GRAS. It is simply a step that respected essential oil companies make to ensure that their consumer knows they are safe. I personally, would not choose to consume something from a company that has not taken that extra step. Or if a product does not have a supplement label it simply should not be consumed – EVER! Two examples are Eucalyptus and Cedarwood. There is a reason you will never see a supplement label on these products or products that have them as ingredients – for example, a blend of essential oils containing either of these oils. For more information please see the Dietary Supplement Labeling Guide.

So with these three safety tips in mind:

  • Therapeutic grade
  • Supplement Fact Label
  • Trusted source

Please only use the following oils for cooking. Oils generally safe for cooking are:

eo-cooking-chart

For more information please visit Internal Use of Essential Oils.

A Note Of Caution

Essential OilsIf you have a known sensitivity to a specific plant – do not assume that it is safe or that symptoms will not occur when consuming the same plant as an essential oil. Lavender is a good example. Some people are sensitive to lavender plants. Lavender essential oil is 50-100 times a concentrated as a single stalk of it in your garden. Test any only you are suspicious of by inhaling from an open bottle. If any irritation is noticed it is recommended that you do not use the oil externally or internally. Also keep in mind the smell of any essential oil will be very strong due to its intense concentration. The good news is that you only need 1-2 drops and sometimes only a toothpick dip of the oil when cooking so they will be quite diluted in foods.

 

Where To Buy Essential Oils

Remember do not buy essentials oils at your local health food store for cooking unless they have a supplement fact label and are therapeutic grade. I purchase my essential oils from DoTERRA.

I purchase essential oils from DoTERRA because I trust the company and feel they have a strong business philosophy, care for the environment and products that I can stand behind. If you would like to buy the same oils that I use you can purchase them HERE. Note: There are also some great essential oil recipes on the site!

If you would like to learn more about the company visit DoTERRA.

Still Have Questions?
CONTACT ME with questions

There will always be more exciting gluten-free, sugar-free and low-carb recipes and tips for using essentials oils in them here! Please check back often. Or sign-up for my newsletter HERE.

Now That’s Sweet!
Jennifer

Muffins

Mini Chocolate Cherry Surprise Muffins

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Mini Chocolate Cherry Surprise Muffins
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 1
  • Calories: 62
  • Fat: 4.6g
  • Carbohydrates: 5g
  • Fiber: 3.2g
  • Protein: 1.3g
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Ingredients
  • 10 small fresh or frozen cherries
  • 40 sugar-free chocolate chips
  • 2 tbsp coconut flour
  • 1 Tbsp xylitol
  • 2 tsp erythritol
  • 1 pinch pure powdered stevia
  • 2 tbsp cocoa powder
  • ⅛ tsp baking soda
  • ⅛ tsp baking powder
  • Pinch of salt
  • 1 large egg
  • 2 tbsp coconut oil, melted
  • 2 tbsp coconut milk
  • ½ tsp vanilla
Instructions
  1. Preheat oven to 350°F. Prepare a mini muffin tin with 10 paper cups or use a silicone mold. Place a cherry in the center of each cup. Set aside.
  2. Place the chocolate chips in a blender and pulse a few times until they are finely chopped; place in a bowl and set aside. In the same blender, powder the xylitol and erythritol and place in a small bowl with the coconut flour, stevia, cocoa powder, baking soda, baking powder and salt. Blend with a whisk then set aside.
  3. In a medium bowl whisk the eggs, butter, coconut oil, coconut milk and vanilla until uniform. Add the dry coconut flour mixture and blend into a medium thick batter. Fold in the chopped chocolate chips.
  4. Divide batter into the muffin cups covering each cherry fully and bake for 11-13 minutes until the centers spring back when pressed. Remove from oven and allow them to cool in the pan for 10 minutes before moving to a cooling rack. Enjoy immediately or store in an airtight container in the refrigerator for up to 5 days or freeze for up to one month. Serve at room temperature or warmed slightly in a microwave. Each muffin is one serving.
Notes
Net Carbs: 1.8g
SugarOH: 2.4g
 

Chocolate Pecan Blondies

Chocolate Pecan Blondies

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Chocolate Pecan Blondies
 
Author: 
Nutrition Information
  • Serves: 20
  • Serving size: 1
  • Calories: 93
  • Fat: 7.6g
  • Carbohydrates: 6.9g
  • Fiber: 6g
  • Protein: 1.8g
Recipe type: Special Desserts
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Ingredients
  • ½ cup almond butter
  • ½ cup sunflower butter
  • ⅓ cup erythritol
  • 3 Tbsp xylitol
  • 1 pinch pure powdered stevia
  • ¼ cup unsalted butter
  • 1 tsp vanilla
  • ½ tsp cinnamon
  • ½ tsp baking soda
  • ¼ tsp salt
  • 1 large egg
  • ½ cup sugar-free chocolate chips
  • ½ cup pecans, chopped
Instructions
  1. Preheat oven to 350°F. Line a 9x13-inch baking pan with aluminum foil.
  2. In a stand mixer, cream together the almond butter, sunflower butter, erythritol, xylitol, stevia, butter, vanilla, cinnamon, baking soda, and salt.
  3. Add the egg and continue to mix for 20 seconds just until it is incorporated. Do not over mix.
  4. Fold in the chocolate chips and pecans then spread onto the prepared pan and bake for 22-25 minutes until lightly browned. Remove from the oven and allow it to cool slightly before cutting into 20 bars. Serve warm or store in an airtight container in the refrigerator for up to two weeks or freeze for up to 3 months. Makes 20 bars. 1 bar per serving.
Notes
Net Carbs: 0.9g
SugarOH: 7.8g
 

pumpkin flan

Pumpkin Flan

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This flan melts in your mouth with the rich flavor of pumpkin and warm spices. It is dairy free, quick and easy with this recipe. The caramel sauce is made after the flan so you get to decide how much you want!

Pumpkin Flan
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 1
  • Calories: 207
  • Fat: 16.4g
  • Carbohydrates: 18.5g
  • Fiber: 15.9g
  • Protein: 5.7g
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Ingredients
  • 6 large eggs
  • 4 large egg yolks
  • 13.5 oz canned coconut milk
  • 1 cup heavy cream
  • ¾ cup pumpkin puree
  • ¼ cup xylitol
  • ¼ cup erythritol
  • 1 pinch pure powdered stevia
  • 1 tsp cinnamon
  • ½ tsp ginger
  • ½ tsp nutmeg
  • ¼ tsp cloves

Caramel Sauce
  • ¼ cup xylitol
  • ½ tsp maple extract
Instructions
  1. Preheat oven to 300°F. Combine all ingredients except for the eggs in a heavy bottomed sauce pan, stirring continuously bring to almost a boil and watch for bubbles on the sides of the pan. Remove from heat and set aside.
  2. Whisk together the eggs and egg yolks; while whisking slowly add half of the heated mixture. Once half has been added add the rest and whisk to combine. Pour into a one quart mold and place in a deep pan such as a cake or brownie pan. Fill the pan carefully with hot water so that the water level comes up about ½-way up the mold. Place the pan with the filled mold(s) in the
  3. oven and bake for 45 minutes. Check every 10 minutes after that; it should barely move in the center when gently shaken. Cool to room temperature and then place in the refrigerator overnight.
  4. Make caramel sauce just before serving by placing the xylitol in a heavy bottomed sauce pan. Heat until it boils and begins to smoke (the smoke can be startling but is not harmful), remove from the heat and set aside to cool slightly. Once cooled about 10 minutes add the maple extract, stir to combine then pour over unmolded flan.
  5. To remove flan from the mold(s), rewarm by soaking the bottom of the mold in hot water for several minutes then invert onto a serving platter. Serve topped with caramel sauce.
Notes
Net Carbs: 2.6g
SugarOH: 15.2g