Friday, October 16, 2020

Low Carb Caramel and Spice Granola (Low Oxalate too)

Low Carb Caramel and Spice Granola
Here’s another great granola recipe! This caramel and spice flavor is perfect for the fall. It is baked at a lower temperature for a longer time resulting in a very crunchy granola. One thing I often miss on a low carb/keto diet is something crisp and crunchy! This granola satisfies that craving. Serve it for breakfast or enjoy it as a snack.

Low Carb Caramel and Spice Granola (Low Oxalate too!)
Makes 12 servings (1/4 cup each)

1-1/2 cups unsweetened shredded coconut
1/3 cup sunflower seeds
1/3 cup pumpkin seeds (pepitas)
1/2 cup macadamia nuts (or pecans)
1/2 cup golden flaxseed meal
1/2 cup LaKanto Golden Monkfruit sweetener (or Swerve Brown)*
1/2 teaspoon salt
2 egg whites
2 tablespoons butter, melted (use coconut oil for dairy free)
3 tablespoons sugar free maple syrup
1/2 teaspoon Pumpkin Spice extract (or 1-1/2 tsp pumpkin pie spice, if not concerned with oxalates)
1 teaspoon caramel extract (see photo below)
1 teaspoon vanilla extract

1. Preheat the oven to 250 degrees Fahrenheit. Place the coconut, sunflower seeds, pumpkin seeds and macadamia nuts (or pecans) into a food processor. Pulse until the mixture resembles coarse oatmeal. Transfer to a large mixing bowl.

2. Add the flaxseed meal, monkfruit sweetener, pumpkin pie spice (if using in place of extract) and salt. Stir to combine.

3. In a separate bowl, whisk the egg whites until frothy. In another bowl, whisk together the melted butter, sugar free maple syrup and extracts.

4. Add the egg whites and butter/syrup mixture to the nut mixture and stir until well coated.

5. Once the granola is evenly coated, spread it into an even, thin layer in a large rimmed baking sheet. Bake for 1 hour, turning and mixing half way through cooking. It is ready when it has reached a deep, golden brown in color.

6. Turn off the oven and leave the baking sheet in the oven until it cools; stirring occasionally. The granola will crisp up as it cools. Once completely cooled, break into small pieces and place in an airtight container. Store at room temperature for up to two weeks.

*You’ll want to use an erythritol-based granulated sweetener to achieve a crispy texture. Other sweeteners may not crisp up as well.

Extracts
Nutritional Information per 1/4 cup: 164 calories, 6 g carbohydrate (3.1 g dietary fiber, 1.3 g sugars), 14.6 g total fat (6.3 g saturated fat, 0 g trans fat), 2 mg cholesterol, 113 mg sodium, 10.4 mg calcium, 31 mg potassium, 1 mg iron, 8 IU Vit A, 4.2 g protein. Net carbs per serving: 2.9 grams

Total Oxalate per serving: 3.81 mg; Soluble oxalate 2.13 mg

Photos and recipe by Kathy Sheehan, copyright 2020
All rights reserved. Please do not duplicate without the author’s permission. 

Tuesday, October 6, 2020

Keto, Nut Free Cowboy Cookies (Low Oxalate too!)

Keto, Nut Free Cowboy Cookies
Cowboy Cookies are a throw-back recipe from the 1950’s that has become popular again. Traditionally, they are big cookies with big flavor and a lot of different textures coming from rolled oats, shredded coconut, nuts and chocolate chips. In this recipe, the delicious flavor and crunchy/chewy texture replicates the original without the sugar and carbs, making this cookie one of my all-time favorites! There may be other low carb Cowboy Cookie recipes out there that call for almond flour, pecans and dark chocolate chips that are so high in oxalates that I feel a kidney stone forming just thinking about them! But with my nut free recipe, you can enjoy the same crispy-on-the-bottom and chewy-in-the-middle decadent cookie you love without worrying about the after-effects of oxalate overload.

Keto, Nut Free Cowboy Cookies (Low Oxalate too!)
Makes 24 generous-sized cookies

1/4 cup coconut flour
1/4 cup flaxseed meal
1 cup sunflower seed flour
1 tablespoon unflavored dry gelatin powder
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup unsalted butter, softened (1-1/2 sticks)
1/2 cup erythritol brown sweetener (such as Swerve Brown or LaKanto Golden)
1/2 cup granulated erythritol sweetener
2 large eggs, room temperature
1-1/2 teaspoons vanilla extract
2 teaspoons lemon juice (*see note)
1 cup unsweetened shredded coconut
1 cup pumpkin seeds, roughly chopped (you can pulse in a food processor)
1/3 cup + 1/4 cup sugar free milk chocolate chips

1. Preheat the oven to 325 degrees Fahrenheit. Set your upper oven rack in the second from the top position and your lower rack in the second from the bottom position. Line two cookie sheets with parchment paper or silicone baking mats; set aside.

2. In a medium bowl, whisk together the coconut flour, flaxseed meal, sunflower seed flour, gelatin powder, baking powder and salt; set aside.

3. In a large bowl, beat the softened butter and two sweeteners with an electric mixer until light and fluffy. (It’s important to use erythritol-based sweeteners in this recipe for a crispier cookie. Allulose or xylitol will cause the cookies to be softer and more cake-like.) Add the eggs, vanilla and lemon juice and beat until well incorporated. Add the dry ingredients and beat on medium until just combined and a soft dough forms.

4. Using a wooden spoon, fold in the shredded coconut, pumpkin seeds and sugar free milk chocolate chips. (It’s important to use milk chocolate chips, not semi-sweet or dark, for lower oxalate. You can substitute white chocolate chips and reduce the oxalate further by 3 mg per cookie, if you prefer. Personally, I like using the milk chocolate chips for a more authentic taste.)

5. Form the dough into 2-inch round balls and place them about 2-3 inches apart on the prepared cookie sheets. Using the palm of your hand, gently flatten each ball until it’s a 1/2 inch thick, round circle. Place your cookie sheets in the oven and bake for 10 minutes. Switch the position of each cookie sheet and rotate them around and continue to bake for an additional 8-10 minutes or until the cookies are well browned around the edges and bottom (but not burned). Remove from the oven and let the cookies cool on the pans for at least 10 minutes (they will firm and crisp up as they cool). Transfer them to a wire rack to finish cooling completely before serving.

*Note: It may seem odd to include lemon juice, but sunflower seed flour tends to turn a slightly green color in baked goods, unless an acid is included in the dough or batter. The lemon juice is important to prevent that from happening.

Nutritional Information per cookie: 121 calories, 3.9 g carbohydrates (1.6 g dietary fiber, 0.3 g sugars), 10.5 g total fat (6 g saturated fat, 0 g trans fat), 31 mg cholesterol, 118 mg sodium, 37 mg calcium, 10 mg potassium, 60 IU Vit A, 4.2 g protein. Net carbs per serving: 2.3 grams

Total Oxalate per cookie: 5.98 mg; Soluble Oxalate: 3.83 mg. This cookie is considered a medium oxalate food.

Photo and recipe by Kathy Sheehan, copyright 2020
All rights reserved. Please do not duplicate without the author’s permission.

Wednesday, September 30, 2020

Low Carb Candy Corn Glazed Donuts

Low Carb Candy Corn Glazed Donuts
Fall is here! Pumpkins, potted mums and Halloween decor are already decorating the lawns and porches in my neighborhood and bags of Halloween candy line the store shelves. One autumn favorite is Candy Corn.  These donuts mimic the classic three-banded candy with its colors of yellow, orange and white glaze. These festive donuts are great fun to serve for breakfast or to bring to a party!

Candy Corn
Low Carb Candy Corn Glazed Donuts
Makes about 12 donuts (more or less, depending on the size of your pan)

Donuts:
1/2 cup + 2 tablespoons coconut flour, lightly scooped and leveled
6 tablespoons granulated erythritol sweetener
1-1/2 teaspoons baking powder
1/4 teaspoon vanilla powder (optional)
1/4 teaspoon salt
5 large eggs
1/4 cup unsalted butter, melted
1/2 cup unsweetened coconut or almond milk
1/2 teaspoon butterscotch extract
1/4 teaspoon caramel extract
1/4 teaspoon vanilla extract

Candy Corn Glaze:
2/3 cup heavy cream, divided
1/2 cup sugar free white chocolate chips
1/2 cup sugar free butterscotch baking chips (or substitute more white chocolate chips and tint with orange food coloring)
Gel Food Coloring: yellow and orange

1. Preheat the oven to 325 degrees Fahrenheit. Spray a donut pan with non-stick cooking spray or grease well; set aside.

2. In a large bowl, whisk together the coconut flour, sweetener, baking powder, vanilla powder (if using) and salt until no lumps remain.

3. In another bowl, beat the eggs, melted butter, coconut or almond milk and extracts. Add the wet ingredients all at once to the dry ingredients and whisk quickly and vigorously until a smooth, but thick, batter forms and all of the dry ingredients are incorporated. 

4. Fill each well of your donut pan 3/4 full and bake 16-18 minutes or until the tops are firm to the touch and the edges are just golden brown. Remove from oven and cool 5 minutes in the pan, then flip them out onto a wire rack to cool completely. 

5. Widely space your cooled donuts on a wire rack with parchment or plastic wrap underneath to catch the drips. (It’s easier to glaze the donuts if there is a little space between them.)

Sugar Free Lily’s Baking Chips
6. First, heat 1/3 cup of heavy cream in a small microwaveable bowl for 30 seconds or until the cream is bubbly. (You can also heat the cream in a small saucepan on the stove.) Add the 1/2 cup butterscotch chips, allow to stand for a few minutes, then whisk until smooth and all the baking chips have melted. If desired, you can add a couple of drops of orange gel food coloring and stir. Allow the glaze to stand for 5-10 minutes until it has thickened, but is still pourable. With a spoon, drizzle the glaze in the middle and on both sides of the hole of the donut to create the middle orange band of color.

How to Glaze a Candy Corn Donut
7. Next, repeat with the remaining 1/3 cup of heavy cream and 1/2 cup white chocolate chips. Once melted and smooth, pour this mixture into two small bowls, equally dividing it as best you can, and tint one with a couple of drops of yellow food coloring. Allow the glaze to stand for 5-10 minutes until thickened, but still pourable.

8. With clean spoons, drizzle the top third of each donut with white glaze and the bottom third of each donut with yellow glaze. Allow the donuts to sit until no longer dripping. Place them, while still on their wire racks, into the refrigerator for about 25 minutes to set the glaze before removing them to a serving plate. Enjoy and Happy Fall!

Nutritional Information per donut: 139 calories, 5.3 g carbohydrate (2.6 g dietary fiber, 0.7 g sugars), 12.3 g total fat (7.3 g saturated fat, 0 g trans fat), 98 mg cholesterol, 134 mg sodium,  59.4 mg calcium, 56 mg potassium, 1 mg iron, 120 IU Vit A, 3.3 g protein. Net carbs per serving: 2.7 grams

Recipe and donut photos by Kathy Sheehan, copyright 2020
Stock photo of Candy Corn candies
All rights reserved. Please do not duplicate without the author’s permission.

Saturday, September 19, 2020

Low Carb Parmesan Radish Gratin

Low Carb Parmesan Radish Gratin
I dislike raw radishes, but LOVE roasted and cooked radishes! In the keto world, radishes and turnips make great substitutes for potatoes in soups and other recipes. The first time I saw a casserole recipe similar to this, it was created for potatoes and contained several high carb ingredients, such as flour and whole milk. I thought it would be worth a try to make a few ingredient substitutions and make it low carb—the result was wonderful! You can make this delicious side dish with red or daikon radishes (or maybe even turnips) and I think you’ll be quite pleased too.

Low Carb Parmesan Radish Gratin
Makes twelve 1/2 cup servings

8 oz. Parmesan cheese
2 slices cooked bacon, crumbled
1 green onion, thinly sliced
1 tablespoon snipped fresh chives
1/2 tablespoon fresh chopped thyme (or use 1 teaspoon dried)
1/2 tablespoon fresh chopped rosemary (or use 1 teaspoon dried)
2 tablespoons unsalted butter, cut into small cubes
6 cups thinly sliced radishes (about 2 lbs, leaves removed)
Salt and pepper
6 tablespoons coconut or almond milk
6 tablespoons heavy cream
1/2 teaspoon xanthan gum
Snipped fresh rosemary and thyme for garnish (optional)

1. Preheat the oven to 325 degrees F and grease a 1.5 quart casserole dish; set aside. Using a wide vegetable peeler, shave the Parmesan cheese (about 2 cups) or use pre-shaved Parmesan; set aside.

2. In a small bowl, combine the crumbled bacon, green onion and chives. Stir to combine. In the prepared baking dish, arrange 1/2 of the radishes to cover the bottom of the dish. Sprinkle with 1/2 teaspoon salt and pepper, half of the bacon mixture and half of the herbs. Top with 1/2 of the Parmesan and dot with half of the butter cubes. Repeat layers.

3. In a medium bowl, whisk together the coconut or almond milk, heavy cream and xanthan gum until the xanthan gum is incorporated and dissolved (you can use a stick blender to make this easier). Pour the cream mixture evenly over the radishes.

4. Bake, covered for 1.5 hours. (If using foil to cover, spray the underside with non-stick cooking spray.) Increase oven temperature to 400 degrees F. Bake, uncovered for 15-20 minutes more or until the radishes are tender and the top is golden brown.

Parmesan Radish Gratin
Nutritional Information per 1/2 cup: 168 calories, 3.7 g carbohydrates (1.3 g dietary fiber, 1.7 g sugars), 14 g total fat (8.5 g saturated fat, 0 g trans fat), 40 mg cholesterol, 400 mg sodium,  264 mg calcium, 206 mg potassium, 1 mg iron, 131 IU Vit A, 12 mg Vit C, 8.3 g protein. Net carbs per serving: 2.4 grams

Photos and recipe by Kathy Sheehan, copyright 2020
All rights reserved. Please do not duplicate without the author’s permission.

Friday, September 11, 2020

Low Carb, Low Oxalate Maple Cinnamon Granola

Low Carb, Low Oxalate Maple Cinnamon Granola
Granola is the easiest thing to make! Simply mix all the ingredients together, spread onto a baking sheet and bake...it’s really that simple! I have other granola recipes on my blog but, now that I have to reduce the oxalate in my diet (due to reoccurring kidney stones), the nuts most often used to make granola are extremely high in oxalates and are no longer an option (almonds are the worst!). I love sprinkling granola on my homemade yogurt, eating it as a snack or even as breakfast cereal, so I was perplexed as to how I could still have granola without the oxalates...thus this recipe was born! Macadamia nuts are moderate oxalate, but when you divide the amount called for into 12 servings, you’re really getting very little. Pumpkin seeds, sunflower seeds and coconut are all low oxalate. The other trick is to use cinnamon extract, not ground cinnamon which is shockingly high in oxalate. The result is an excellent and delicious granola that I can feel good about eating!

Low Carb, Low Oxalate Maple Cinnamon Granola
Makes 12 servings (1/4 cup each)

1-1/2 cups unsweetened shredded coconut
1/3 cup pumpkin seeds (pepitas)
1/3 cup sunflower seeds
1/2 cup macadamia nuts, roughly chopped
1/4 cup flaxseed meal
1/2 teaspoon ground ginger
A pinch of salt
1 egg white
2-3 tablespoons granulated erythritol sweetener, to your taste
2 tablespoons sugar free maple syrup
1/2 teaspoon vanilla or pumpkin spice extract
3/4 teaspoon cinnamon extract, or to taste
2 tablespoons coconut oil, melted

1. Preheat the oven to 350 degrees F. Place all of the coconut, pumpkin seeds, sunflower seeds and macadamia nuts in a food processor and pulse until coarsely chopped and the mixture has the texture of oatmeal. Place the mixture into a large bowl and add the flaxseed meal, ginger and salt. Stir to combine.

2. In a separate small bowl, whisk together the egg white, sweetener, sugar free maple syrup and extracts until frothy. Add the coconut oil and whisk again to combine. 

3. Add the egg white mixture to the nut/coconut mixture and stir. Mix thoroughly, making sure all of the mixture is lightly coated. 

4. Pour the mixture onto a cookie sheet (lined with parchment paper for easier clean up) and spread into an even, thin layer. Bake for a total of 15-18 minutes, turning and lightly breaking up with a spatula after about 10-12 minutes. Continue baking, but watch carefully for the last 5-8 minutes because it can turn dark and burn quite quickly. It is ready when the granola is toasty brown in color. 

5. Remove from the oven and cool completely on the cookie sheet. The granola will crisp up as it cools. Break apart any larger chunks and store in an airtight container at room temperature for up to 2 weeks. 

Low Carb, Low Ox Granola
Nutritional Information per 1/4 cup serving: 177 calories, 5.1 g carbohydrate (2.8 g dietary fiber, 0.7 g sugars), 16.5 g total fat (9 g saturated fat, 0 g trans fat), 0 mg cholesterol, 18 mg sodium, 12 mg calcium, 70 mg potassium, 1 mg iron, 3.2 g protein. Net carbs per serving: 2.3 grams

Total Oxalate per serving is 3.71mg, Soluble oxalate is 2.03mg

Photos and recipe by Kathy Sheehan, copyright 2020
All rights reserved. Please do not duplicate without the author’s permission. 

Monday, August 31, 2020

Low Carb Banana Pudding Donuts with Whipped Cream Topping

Low Carb Banana Pudding Donuts with Whipped Cream Topping
The versatility of a donut baking pan is that it can be used to make more than donuts. In this case, these donuts are really more like cupcakes. (As a matter of fact, you can make these in a cupcake or muffin tin instead.) The reason I like using a donut pan is that when I deliberately overfill each cavity, so that the cake rises and fills in the center hole, it leaves the ideal space to spoon the filling! The result are dainty little cakes perfectly proportioned into individual servings. If you like banana pudding, you’ll love these pudding-filled cakes!

Note: If you don’t want to make homemade pudding, you could certainly use a sugar free boxed mix. The most popular brand has some questionable ingredients, namely modified cornstarch and maltodextrin, both of which will raise blood sugar as high or higher than regular sugar! That’s why I prefer to make my own. You can make the pudding several days ahead and store it in the refrigerator.  That way it’s set and ready to go when it’s time to fill the cakes. The best part is that the pudding part of this recipe will make much more than you’ll need...so you’ll have plenty leftover for snacking!

Low Carb Banana Donuts with Whipped Cream Topping
Makes 10 servings (depending on the size of your donut pan)

Pudding Ingredients:
3/4 cup heavy cream
1/2 cup almond or coconut milk
3 large egg yolks
3 tablespoons powdered erythritol sweetener
A pinch of salt
1-1/2 tablespoons unsalted butter, cut into pieces
1-1/2 teaspoons banana extract
1/2 teaspoon vanilla extract
8 drops monkfruit extract or stevia, to taste
1/2 to 3/4 teaspoon xanthan gum (as needed for thickening)

Donut Ingredients:
1/2 cup + 2 tablespoons coconut flour
6 tablespoons granulated erythritol sweetener 
1-1/2 teaspoons baking powder
1/2 teaspoon vanilla powder (Optional, but adds nice vanilla flecks to the batter. If not using, increase vanilla extract to 1/2 teaspoon.)
1/4 teaspoon salt
5 large eggs
1/2 cup unsweetened almond or coconut milk
1-1/4 teaspoons banana extract
1/4 teaspoon vanilla extract

Whipped Cream Topping Ingredients:
2 tablespoons cold water 
1 teaspoon dry unflavored gelatin powder
1 cup heavy whipping cream
2 tablespoons powdered erythritol sweetener (or 6-8 drops monkfruit extract or stevia)
1/2 teaspoon vanilla extract

1. Pudding Directions (can be made several days ahead): In a medium saucepan over medium heat, combine the heavy cream and almond or coconut milk. Heat until hot and bubbles can be seen around the edges. Meanwhile, whisk together the egg yolks, sweetener and salt in a heat-proof bowl or glass measuring cup until light and thoroughly combined. 

2. Slowly ladle about 1/2 cup of the hot mixture into the egg yolks, whisking continuously, to temper them. Then slowly whisk the tempered egg/milk mixture back onto the saucepan, whisking continuously. Continue to stir and heat until the pudding thickens and will coat the back of a spoon. If the mixture starts to simmer, remove it from the heat and continue whisking (you don’t want scrambled eggs!). Once it has thickened, remove from heat and add the butter, extracts and monkfruit or stevia. Stir until the butter has melted. Sprinkle the xanthan gum over the surface of the pudding while whisking vigorously until it has incorporated and there are no lumps. Pour into a glass bowl or storage container and place in the refrigerator to set up and cool completely.

3. To make the Donuts: Preheat oven to 325 degrees F and grease your donut baking pan well; set aside.

4. In a medium bowl, whisk together the coconut flour, sweetener, baking powder, vanilla powder and salt until no lumps remain (you may sift this mixture, if desired). In a large bowl, whisk the eggs, almond or coconut milk and extracts. Add the dry ingredients to the wet ingredients and whisk vigorously until well incorporated, no lumps are visible and the batter is smooth.

5. Fill each donut cavity until nearly full. Bake for about 15 minutes or until firm to the touch and the edges are golden brown. (You want the center of the donut to puff up and cover the center hole once the donuts are baked to create a well for the pudding filling, see photo below.) Remove from oven and allow the donuts to cool in the pan for 5-10 minutes. Turn them out onto a wire rack to cool completely before filling.

Baked donuts showing well for filling
6. To make the stabilized whipped cream topping: Pour the cold water into a small bowl and sprinkle the dry gelatin powder over the top and allow to sit for a few minutes to “bloom.” Heat in the microwave for about 5 seconds on high, then stir until the gelatin is dissolved; set aside to cool for 5 minutes while you whip the cream.

7. Place the heavy whipping cream, sweetener and vanilla extract into a large bowl. With an electric mixer, beat on high until the cream forms soft peaks. Slowly add the gelatin/water mixture and continue whipping until moderate to firm peaks are achieved. 

Photo showing filled donuts and finished donuts
8. To assemble: Spoon a tablespoon or so of the banana pudding into the center well of each donut, mounding it slightly. Spoon or pipe the whipped cream over the top, making sure to cover the pudding completely. Because the whipped cream has been stabilized by the gelatin, these donuts will store well in the refrigerator for 2-3 days. When it’s time to serve, allow the donuts to sit out at room temperature for about 15 minutes. Enjoy!

Banana Pudding Donut showing filled center
Nutritional Information per donut with pudding and topping: 228 calories, 4.8 g carbohydrates (2.5 g dietary fiber, 0.8 g sugars), 21.6 g total fat (12.5 g saturated fat, 0 g trans fat), 172 mg cholesterol, 188 mg sodium, 91.5 mg calcium, 95 mg potassium, 1 mg iron, 220 IU Vit A, 4.7 g protein. Net carbs per serving: 2.3 grams

Photos and recipe by Kathy Sheehan, copyright 2020
All rights reserved. Please do not duplicate without the author’s permission. 

Tuesday, August 25, 2020

Hot White Chocolate

Hot White Chocolate
It may be a bit early to be thinking about hot chocolate but, because of recurring kidney stones, my doctor tells me that I need to cut back on oxalates in my diet. Sadly, dark chocolate and cocoa powder are very high in oxalates and can encourage the development of kidney stones. The good news is that white chocolate is very low in oxalates! I live in Maine and need some type of hot chocolate beverage to get through the long, cold winters. I developed this recipe that is creamy, rich and just as satisfying. Low carb AND low oxalate, this recipe will be one of my favorite treats as the weather gets cooler!

Hot White Chocolate
Makes 1 serving

1-1/4 cups non-dairy nut milk of choice (coconut milk is lowest in oxalate)
2 tablespoons heavy cream
6 drops monkfruit extract (or stevia)
1/8 teaspoon vanilla extract
1/4 teaspoon chocolate extract
A tiny pinch of salt
1 tablespoon sugar free white chocolate chips (see note below)

1. Heat the milk, cream, monkfruit extract or stevia, extracts and salt in a small saucepan until it comes to a simmer. Remove from heat and add the white chocolate chips, stirring until they are completely melted and incorporated into the hot milk. 

2. If you have a frothing wand, give it a whisk to create foam and to make sure the chips are well incorporated. If you don’t have a powered frothing tool, you can use a hand whisk. Serve immediately. 

Sugar Free Chocolate Chips
Note: There are several brands of sugar free white chocolate chips available. I used Lily’s, which I bought at Whole Foods, but WalMart carries Bake Believe brand which can be found in the baking aisle. Another company that sells sugar free white chocolate chips is Choc Zero, which you can buy online. 

Nutritional Information per serving: 223 calories, 3.9 g carbohydrates (1.9 g dietary fiber, 0.8 g sugars), 24.4 g total fat (13.8 g saturated fat, 0 g trans fat), 66 mg cholesterol, 60 mg sodium, 12.3 mg calcium, 29 mg potassium, 195 IU Vit A, 0.3 g protein. Net carbs per serving: 2 grams

Photos and recipe by Kathy Sheehan, copyright 2020
All rights reserved. Please do not duplicate without the author’s permission.