Tag: Sugar Free

Spiced Pumpkin Chocolate Swirl Bread

Spiced Pumpkin-Chocolate Swirl Bread

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Spiced Pumpkin-Chocolate Swirl Bread
 
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Nutrition Information
  • Serves: 14
  • Serving size: 1
  • Calories: 316
  • Fat: 25.9g
  • Carbohydrates: 29g
  • Fiber: 23.8g
  • Protein: 9.3g
Recipe type: Breads and Savories
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Ingredients
Chocolate Batter
  • ¼ cup sugar-free chocolate chips
  • ¼ cup coconut oil
  • 3 large eggs
  • 1 tsp vanilla
  • 2 tsp espresso powder
  • 4 tbsp erythritol
  • 4 tbsp xylitol
  • Pinch pure powdered stevia
  • 1 ½ cups almond flour
  • 2 tbsp coconut flour
  • ¼ cup unsweetened cocoa powder
  • 1 tsp baking powder
  • ½ tsp salt
  • ¼ tsp baking soda

Pumpkin Batter
  • 2 large eggs
  • ¾ cup pumpkin puree
  • ¼ cup coconut oil
  • 1 tsp vanilla
  • 3 tbsp erythritol
  • 3 tbsp xylitol
  • Pinch pure powdered stevia
  • 1 ¾ cups almond flour
  • ¼ cup coconut flour
  • 2 tbsp chia seed flour
  • 1 ½ tsp pumpkin pie spice (or 1 tsp ground cinnamon, ½ tsp ground ginger ⅛ tsp ground cloves and ⅛ tsp ground nutmeg)
  • 1 ½ tsp baking powder
  • ½ tsp salt

Mocha Glaze:
  • 3 tbsp erythritol, powdered
  • 2 tbsp heavy cream
  • ½ tsp vanilla
  • ½ tsp espresso powder
  • ¼ tsp ground cinnamon
Instructions
  1. Preheat oven 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. Make the Chocolate Batter: Melt the chocolate and coconut oil in a small bowl at 30 second intervals; stirring in between until fully melted and smooth. Add the eggs, vanilla, espresso powder, erythritol, xylitol and stevia whisking into a smooth batter. In a small bowl whisk to combine the almond flour, coconut flour, cocoa powder, baking powder, salt, baking soda. Set both aside.
  3. Make the Pumpkin Batter: In a medium bowl whisk to combine the egg, pumpkin puree, coconut oil, vanilla, erythritol, xylitol, and stevia. In a small bowl whisk to combine the almond flour, chia seed flour, pumpkin pie spice, baking powder, and salt. Add the dry ingredients to the pumpkin mixture mixing until combined. Do the same for the Chocolate Batter so that you have two bowls of batter – one chocolate and one pumpkin.
  4. Divide the batter into the prepared pan by alternating ½ cup of each batter into the pan; start with the bottom layer and then do a second layer. Take a knife and swirl the batter once or twice to blend the batters. Bake for 25 minutes at 375°F then turn the oven down to 350°F and continue to bake another 40-45 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 20 minutes before removing to a cooling rack.
  5. For the Glaze: Whisk all ingredients until smooth. Use immediately, it will set up forming a crust as it sits so quickly drizzle it over the top of the warm bread. Enjoy immediately or refrigerate for up to 1 week or freeze tightly wrapped for up to 3 months. Serve at room temperature or toasted.
Notes
Net Carbs: 5.2g
SugarOH: 18.3g
 
Blackberry Cabernet Sorbet

Blackberry Cabernet Sorbet

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Blackberry Cabernet Sorbet
 
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Nutrition Information
  • Serves: 8
  • Serving size: ½ cup
  • Calories: 65
  • Fat: 0g
  • Carbohydrates: 17.2g
  • Fiber: 14.7g
  • Protein: .8g
Recipe type: Frozen Treats
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Ingredients
  • ½ cup xylitol
  • ¼ cup water
  • 3 cups fresh or frozen blackberries
  • 1 pinch pure powdered stevia
  • ½ cup cabernet wine
  • 1 tbsp fresh lemon juice
Instructions
  1. Bring the xylitol and water over medium-high heat to a boil. Once all the xylitol has dissolved, remove it from the heat and quickly cool over an ice water bath and then refrigerate for at least 1 hour.
  2. Puree the blackberries in a food processor or blender. Strain through a fine mesh strainer to remove the seeds. You should have about 22oz of blackberry puree.
  3. Add the syrup, stevia, cabernet and lemon juice; whisking to incorporate all ingredients.
  4. Place in an ice cream maker. Follow manufacturer’s directions to make sorbet. Makes eight ½-cup servings.
Notes
Net Carbs: 2.5g
SugarOH: 12hg
 
Coconut Granola

Coconut Granola

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Coconut Granola
 
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Nutrition Information
  • Serves: 6
  • Serving size: ¼ cup
  • Calories: 216
  • Fat: 21.2g
  • Carbohydrates: 12.6g
  • Fiber: 9.7g
  • Protein: 3.8g
Recipe type: Breakfast Treats
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Ingredients
  • 1 ¼ tsp salt; divided
  • ¼ cup raw almonds
  • ¼ cup raw pecans
  • ¼ cup raw walnuts
  • ¼ cup raw hazelnuts
  • 1 cup unsweetened flaked coconut
  • 3 tbsp erythritol
  • Pinch pure powdered stevia
  • 1 tbsp coconut oil, melted
  • 1 tsp vanilla
  • 2 tsp cinnamon or other spices
Instructions
  1. Optional: Combine water with 1 tsp salt. Add nuts and soak covered with 1 inch of water (add more water if necessary to cover the nuts) for 24 hours (while soaking, cover with plastic wrap and set on the counter at room temperature). Drain off water. If skipping this step go to step 2.
  2. Process nuts in a food processor until they are about half their size. Add the coconut flakes, erythritol, stevia, coconut oil, vanilla, cinnamon and ¼ tsp salt. Process 1-5 times until combined and the coconut and nuts are about the size of rolled oatmeal.
  3. If you have made the soaked version: spread mixture evenly over parchment paper or a silicone mat on a sheet pan and bake at the lowest oven setting possible (about 200°F) for 1 hour, stir, then continue to bake for 1 hour with the door cracked, stir again and continue to bake for another hour with the door closed until it is completely dry. A dehydrator may also be used. To toast this mixture keep on the sheet pan and bake for 15 minutes at 275°F. If you have made the un-soaked version: bake at 325°F for 15-20 minutes or until light golden and toasted. Granola may be kept in the refrigerator in an air tight container for up to 2 months or frozen for up to 4 months. Makes 1 ½ cups. Each serving is ¼ cup.
Notes
Net Carbs: 3g
SugarOH: 6g
 
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