Tag: Sugar Free

Coffee and Cardamom Ice Cream

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Cardamom and coffee are old pals.  Cardamom is a is a spice known to have a strong, pungent flavor with hints of lemon, mint, and smoke.  It is traditional in the Middle East to add it to coffee.  If you haven’t tried the combination it is absolutely a must, and with this ice cream recipe the sweetness and coconut milk flavor adds just the right amount of pop!  My favorite way to enjoy this ice cream is as a floater to cold brew iced coffee.  It’s like having a treat in the morning without the sugar and all the flavor.

Coffee and Cardamom Ice Cream
 
Author: 
Nutrition Information
  • Serves: 6 servings
  • Calories: 157
  • Fat: 12.2g
  • Carbohydrates: 13.4g
  • Fiber: 10.6g
  • Protein: 1.5g
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Ingredients
  • 13.5 oz canned coconut milk or cream
  • ⅓ cup xylitol, divided
  • Pinch pure powdered stevia
  • 1 tbsp instant coffee
  • 3 large egg yolks
  • ½ - 1 tsp freshly ground cardamom
  • 2 tsp vanilla
  • Pinch of salt
Instructions
  1. Combine the coconut milk, all but 1 tbsp of the xylitol, stevia, instant coffee and cardamom in a heavy bottomed sauce pan over medium-high heat. Heat until bubbles just start to form around the edge of the pan. Take off the heat and set aside.
  2. While the milk is heating, whisk together the egg yolks, 1 tbsp xylitol and salt. Slowly whisk in the hot cream mixture and then return it to the sauce pan and set it back over medium heat stirring constantly until the mixture coats the back of a wooden spoon; about 5 minutes (do not allow it to boil). Stir in the vanilla and transfer to a small bowl set over an ice water bath. Allow to sit and cool stirring every 5 minutes until chilled. Cover surface of the custard with plastic wrap and place in the refrigerator overnight to intensify flavors and chill properly.
  3. Once chilled, place into ice cream maker and follow manufacturer’s instructions to make ice cream. Serve immediately or put into a freezer-safe container and freeze for up to one month. Makes about 3 cups. Each serving is ½ cup.
Notes
NC: 2.8g
SugarOH: 10.7g
 

 

Banana Chocolate Protein Muffins

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Banana Chocolate Protein Muffins
 
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Nutrition Information
  • Serves: 11
  • Serving size: 1
  • Calories: 134
  • Fat: 9.5g
  • Carbohydrates: 11.2g
  • Fiber: 5.5g
  • Protein: 6.4g
Prep time: 
Cook time: 
Total time: 
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Chocolate and Bananas? Bananas are often not considered to be a good choice when living a sugar free lifestyle. However, this is the case mostly because they are high in sugar and easy to over eat because they are convenient (easy to throw into a workout bag) and are known as healthy. The key is to only eat a small amount. These muffins are the perfect solution to get in just the right amount of probiotic loving banana without the blood sugar impact. Did I mention they are delicious too?!
Ingredients
  • ¼ cup coconut oil, melted
  • 3 eggs
  • 3 tbsp erythritol (Swerve or Lankanto - brown also work beautifully)
  • 1 tsp vanilla
  • 1 cup mashed banana
  • ½ cup almond flour
  • ¼ cup unsweetened cocoa powder
  • 4 tbsp whey protein powder
  • 4 tbsp hydrolyzed gelatin powder
  • 2 tbsp coconut flour
  • ½ tsp cinnamon
  • ½ tsp baking powder
  • ¼ tsp baking soda
  • ⅓ tsp salt
Instructions
  1. Preheat oven to 350°F. Place 11 muffin liners in a muffin tin and set aside.
  2. Whisk together the melted coconut oil, eggs, erythritol and vanilla. Add in the mashed banana mixing to combine.
  3. In a small bowl whisk together the almond flour, cocoa powder, whey protein powder, gelatin, coconut flour, cinnamon, baking powder, baking soda and salt to break up clumps.
  4. Add the dry ingredients to the wet ingredients blending to fully combine. Scoop into 11 muffin liners and bake 20-23 minutes until puffed and set in the centers. Set aside on a rack to cool in the pan. Makes 11 muffins.
Notes
Net Carbs: 5.7g
SugarOH: 2.2g
 

 

Probiotic NY-Style Non-Dairy Cheesecake

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Probiotic Cheesecake?  What in the world is that, you may ask.

Probiotic foods are quite popular for a very good reason.  Probiotics are the healthy bacteria that normally reside in your gut.  They are highly beneficial to our health and are best when served within their natural habitat (in other words with the foods they like to eat and can grow from).

This cheesecake,  aside from being creamy, healthy and dairy free, is quite possibly one of the healthiest desserts around!

To make it cashews are cultured with probiotics (much like yogurt) and since it is not cooked the probiotics remain active.  A luscious probiotic sour “cream” made from coconut milk is added to the top.  As always it is sugar free and low in carbs.

I added a quick blackberry topping to give it some color and decadence.  Try topping it with your favorite berry!

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Probiotic NY-Style Non-Dairy Cheesecake
 
Author: 
Nutrition Information
  • Serving size: 1
  • Calories: 150
  • Fat: 12.2g
  • Carbohydrates: 8.6g
  • Fiber: 3.2g
  • Protein: 3.3g
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Ingredients
  • Cheesecake Filling:
  • 2 cups raw cashews
  • 2 probiotic capsules (or ¼ cup unsweetened coconut yogurt or whey from milk or coconut kefir)
  • 2 tbsp coconut oil
  • 1 lemon (zested and juiced, 2 tsp zest and 2 tbsp juice)
  • 2 tbsp xylitol, powdered
  • 2 pinches pure powdered stevia
  • 2 tbsp unsweetened coconut milk or water
  • 1 tsp gelatin
  • 2-3 drops lemon essential oil (optional)
  • Cheesecake Topping:
  • 14oz can of unsweetened coconut milk or cream
  • 2 probiotic capsules (or ¼ cup unsweetened coconut yogurt or whey from milk or coconut kefir)
  • 2 tbps xylitol, powdered
  • 1 pinch pure powdered stevia
  • 2 tsp vanilla extract
  • 2 tbsp unsweetened coconut milk or water
  • 1 tsp gelatin
Instructions
  1. Filling:
  2. Soak nuts overnight or for at least 8 hours and as much as 24 hours in a large bowl with filtered water. Drain and place in a blender with the coconut oil.
  3. Blend until the cashews become a very fine paste adding water a tablespoon at a time if necessary to create a very smooth and thick mixture.
  4. Break open the probiotic capsules (or add the other options) and add to the nut mixture. Blend for 1-3 pulses until combined.
  5. Pour mixture into a bowl, cover loosely with a clean kitchen towel or clean paper towel and place in a dark area in your kitchen (I place mine in a cabinet so it won’t be disturbed and won’t be affected by light). Allow the probiotic cashew mixture to sit undisturbed for 24-48 hours. Test after 24 hours to see if it is sour enough for your taste. Place in the refrigerator in a container with a tight fitting lid.
  6. After both the filling and topping (below) have been cultured (either before or after refrigeration) stir the lemon zest, lemon juice, xylitol and stevia (add lemon essential oil now too if using) into the cheesecake filling. Set aside.
  7. Place the coconut milk into a small microwavable bowl and sprinkle the gelatin over the top; allow to rehydrate for 2-3 minutes then microwave for 10-15 seconds until all the gelatin has melted and appears clear (do not boil). Add 2-3 tbsp of the cheesecake filling to the bowl of gelatin and stir until blended then blend that into the rest of the filling. Set aside.
  8. Topping
  9. Heat the coconut milk to 115°F, remove from heat and set aside to cool down to 100°F.
  10. Once the milk has reached 100°F, break open the probiotic capsules and sprinkle them onto the warm milk. Whisk until uniform. Pour mixture into the container of your yogurt maker or pour into a container with a cover (not airtight) and set in a warm location in your kitchen (an oven with the oven light on works fine) for 18-24 hours.
  11. After the coconut milk has cultured, place into a container and blend in the xylitol, stevia and vanilla until smooth. Set aside.
  12. Place the coconut milk into a small microwavable bowl and sprinkle the gelatin over the top; allow to rehydrate for 2-3 minutes then microwave for 10-15 seconds until all the gelatin has melted and appears clear (do not boil). Add 2-3 tbsp of the cheesecake topping to the bowl of gelatin and stir until blended then blend that into the rest of the topping. Set aside.
  13. Putting It All Together:
  14. At this point both the filling and topping are cultured and all the ingredients have been added for both. Placing them in the refrigerator at this point will produce thickened filling and topping – it will set the gelatin. Both the filling and topping can be made up to a week in advance and stored in the refrigerator for optimal flavor and sour taste as long as they are made without the gelatin. The gelatin can be added just before assembling.
  15. Prepare a sheet pan with 14 silicon regular muffin cups (alternatively paper cups can be used in a muffin tin). Using a 3 tbsp scoop, scoop 3 tbsp filling into each muffin cup and then top with 1 tbsp of topping (you will have extra topping, use it to make a sugar-free granola parfait with berries – it’s delicious!) Place the sheet pan in the refrigerator for at least 8 hours for the gelatin the fully set. When you plan to serve them, pop them in the freezer for an hour so they are easier to remove from the silicon or paper. Makes 14 regular muffin-sized cheesecakes or 1-9-inch cheesecake (in a spring-form pan; use all of the filling and 1 cup of the topping). Keep leftovers in a tightly sealed container in the refrigerator for up to 1 week or in the freezer for up to 1 month.
Notes
Net Carbs: 5.4g
SugarOH: 13g


More delicious recipes in my book, Sweet Synergy!

Sweet Synergy
 

 

    More delicious recipes in my book, Sweet Synergy!

 

 

 

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    More delicious recipes in my book, Sweet Synergy!

 

 

 

 

More delicious recipes in my book, Sweet Synergy!

 

Kefir Buttermilk Ice Cream

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Kefir Buttermilk Ice Cream
 
Author: 
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