Friday, November 1, 2019

Pumpkin Spice Chaffles

Pumpkin Spice Chaffles
Halloween may be over, but it’s still pumpkin season! These mini waffles are the perfect blend of fall flavors and are a welcome addition to any breakfast or they make an excellent low carb dessert. The thing that puts them over the top is the crunchy candied buttered pecan topping, so don’t skip it! Quick and easy, this is a breakfast you’ll ask for again and again this holiday season.

Pumpkin Spice Chaffles
Makes 1 serving (2 mini waffles)

Chaffles:
1 tablespoon cream cheese, softened (or substitute sour cream or ricotta cheese)
1 tablespoon pumpkin purée 
3/4 teaspoon pumpkin pie spice
1 large egg
2 tablespoons almond flour (or substitute 1 heaping TB coconut flour)
2 teaspoons Golden Monkfruit sweetener (I used LaKanto)
1/8 teaspoon baking powder
1/4 teaspoon vanilla extract (or pumpkin spice extract)
1/2 teaspoon water

Candied Butter Pecan Topping:
1 tablespoon chopped pecans
1/2 tablespoon butter
1/2 teaspoon Golden Monkfruit sweetener 
A pinch of pumpkin pie spice

Other Suggested Optional Toppings:
Whipped cream flavored with pumpkin pie spice
Melted butter
Sugar-free maple syrup

1. Begin by making the Candied Butter Pecan Topping: Place the chopped pecans into a small skillet and gently toast over medium-low heat until they smell fragrant. Add the butter and 1/2 teaspoon of the Monkfruit sweetener and pumpkin pie spice. Cook until bubbly, then remove to a bowl or plate to cool completely. They will harden as they cool; set aside. 

2. Make the chaffles: Preheat the 4” mini waffle maker. (If using a regular size waffle maker, you will need to double or triple this recipe.) Mix all of the chaffle ingredients together in a bowl and whisk until a smooth batter forms. Divide the batter in half and spoon 3-4 tablespoons of batter onto the heated waffle maker, spreading around to cover all the waffle bumps. Close the lid and cook for at least 4 minutes. Remove the waffle to a wire rack. Repeat with the remaining batter. This recipe makes 2 chaffles.

3. Serve with a dollop of whipped cream, sprinkle with the candied pecans and drizzle with sugar free maple syrup. Enjoy!

Nutritional Information per two chaffles (no toppings): 181 calories, 6.3 g carbohydrate (2.4 g dietary fiber, 1.5 g sugars), 12.9 g total fat (5.2 g saturated fat), 204 mg cholesterol, 173 mg sodium, 113 mg calcium, 116 mg potassium, 2 mg iron, 9 g protein. Net carbs per serving: 3.9 grams

Nutritional Information for Candied Butter Pecans: 56 calories, 1.1 g carbohydrate (0.6 g fiber, 0.2 g sugars), 6 g total fat (1.5 g saturated fat), 5 mg cholesterol, 5 mg sodium, 4.7 mg calcium, 25 mg potassium, 57 mg Vit A, 0.6 g protein. Net carbs per serving: 0.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019
All rights reserved. Please do not duplicate without the author’s permission. 

Tuesday, October 22, 2019

Keto Lemon Pasta

Keto Lemon Pasta
If you’re a diabetic and celiac and love pasta, your options are limited. For many years, I spirialized zucchini to make noodles or used shiritaki noodles, but I’ve since discovered noodles made from hearts of palm that are only 4 grams of carb per serving! They are far superior to any of the low carb options available and now they’re my go-to pasta alternative. There are two brands I recommend: Palmini brand, which can be purchased at WalMart, Costco, Sprouts, some other stores and online. My favorite that comes in spaghetti style is made by Natural Heaven and can be purchased on Amazon or on the company’s website.

Palmini Hearts of Palm Noodles
Natural Heaven Hearts of Palm Noodles
This recipe is excellent served alone as a vegetarian main or side dish, or served with fish or chicken. If you miss pasta, I highly recommend you give hearts of palm noodles a try soon!

Keto Lemon Pasta
Makes 2 servings

Sea salt or freshly ground pepper
1 package hearts of palm spaghetti or linguine noodles (9 oz)
4 tablespoons butter (1/2 stick)
1/4 cup heavy cream
Zest and juice of 1 lemon
Fresh chopped parsley for garnish
Shredded Parmesan cheese for garnish

1. Boil the hearts of palm noodles in salted water for a few minutes to soften.

2. Meanwhile, melt the butter in a large skillet. Add the zest and juice of one lemon, salt and pepper to taste and bring to a simmer. Add the heavy cream and continue to simmer until sauce is reduced and thickened slightly. When the sauce has thickened, strain the noodles and add them to the sauce. Toss the noodles in the sauce until well coated. If needed, continue to simmer until sauce reaches your desired consistency.

3. Divide the noodles and sauce between two serving plates. Garnish each with fresh parsley and parmesan. Serve immediately. (Store leftovers in an airtight container and refrigerate for up to five days. To reheat, gently warm in a covered, oven-proof dish at 350 degrees F for 25-30 minutes.)

Nutritional Information per serving (1/2 recipe): 347 calories, 7.6 g carbohydrate (2.9 g dietary fiber, 2 g sugars), 35.4 g total fat (21.8 g saturated fat), 102 mg cholesterol, 219 mg sodium, 36.5 mg calcium, 183 mg potassium, 352 mg Vit A, 16 mg Vit C, 2.1 g protein. Net carbs per serving: 4.7 grams

Photos and recipe by Kathy Sheehan, copyright 2019
All rights reserved. Please do not duplicate without the author’s permission.

Saturday, October 19, 2019

Eggs Benedict Chaffles

Eggs Benedict Chaffles
Eggs Benedict is one of my favorite egg dishes. They’re perfect for brunch or a light meal. Traditionally, Eggs Benedict sit on a base of split english muffins, but in this recipe I’ve made 4” White Bread Chaffles with a hint of Everything But the Bagel Seasoning (from Trader Joe’s) and they were the perfect bread substitute. The accompanying Hollandaise Sauce is typically thought to be a difficult or fussy recipe, but when you use an immersion stick blender, it’s quick and easy, taking less than one minute to make! Finally, I recently purchased a microwave egg poacher that makes easy work of creating the perfectly poached egg in 30 seconds, with no mess. Put all of these luscious ingredients together with bacon, spinach and a couple of slices of tomato and you have the BEST, low carb breakfast ever. Elegant enough for company or treat yourself!

White Bread Chaffles
Makes 2 chaffles (1 serving)

1 large egg, beaten
1 tablespoon sour cream, ricotta cheese or mayonnaise 
1 tablespoon almond flour (or coconut flour)
1/8 teaspoon baking powder
3/4 teaspoon Everything But the Bagel Seasoning (optional, but adds a nice flavor)
1 teaspoon water, if needed to thin batter

Preheat a 4” mini waffle maker (I use a Dash Mini). In a small bowl, whisk together all of the ingredients. The batter may be thin, which is fine. Divide the batter in half. Add about 4 tablespoons of the batter to the heated waffle iron and spread around to cover the waffle bumps. Close the lid and cook for 4 minutes. Remove chaffle to a wire rack to cool and repeat with the remaining batter to make a second chaffle. This recipe makes 2 chaffles. (If you’re using a regular size waffle maker, you will need to double or triple this recipe.)

Nutritional Information per 2 chaffles: 202 calories, 2 g carbohydrate (0.8 g dietary fiber, 0.4 g sugars), 18.3 g total fat (3.3 g saturated fat), 7.8 g protein. Net carb per serving: 1.2 grams

Make One Minute Hollandaise Sauce using an immersion stick blender. Watch this excellent YouTube video by The Food Lab to learn how: https://youtu.be/rOWzVV_XrcM

1/2 cup butter
2 egg yolks
1 tablespoon lemon juice
1 tablespoon water
A pinch of salt and pepper to taste

Place the egg yolks, lemon juice, water, salt and pepper into a pint mason jar or the cup that comes with your immersion blender; set aside. Heat the butter in a small saucepan over medium heat until beginning to bubble. Once the butter is heated, pour it into a heat-proof glass measuring cup (alternatively you can melt the butter in the microwave on high for about 30 seconds in the microwave-safe measuring cup covered with a damp paper towel until bubbly). Put your stick immersion blender into the jar or cup with the yolks and turn it on. Slowly add the melted butter and continue to blend until the sauce thickens.

Nutritional Information per 2 tablespoons of sauce: 100 calories, 0.7 g carbohydrate, 0 g fiber, 10 g total fat (6 g saturated fat), 60 mg cholesterol, 197 mg sodium, 0 g protein.

Joseph Joseph Microwave Egg Poacher
Make Poached Eggs using your favorite method. I used a Joseph Joseph Microwave Egg Poacher (see above image).

Now put it all together with your favorite Eggs Benedict toppings:

Bacon
Canadian Bacon
Sliced ham
Sliced tomato
Fresh spinach leaves
Fresh Swiss Chard leaves

Egg Benedict Chaffles
Photos and Recipe by Kathy Sheehan, except where noted, copyright 2019
All rights reserved. Please do not duplicate without the author’s permission. 


Wednesday, September 25, 2019

Banana Nut Chaffles

Banana Nut Chaffles
The magic of chaffles is that they’re very low carb and, when made in a mini waffle maker, they are a single serving. Since I’m the only person in my house eating a very low carb/keto diet, they’re the perfect breakfast that is quick and easy to whip together! (If you’re using a regular size waffle maker, you will need to double or triple this recipe.) I’ve heard people complain that cleaning their waffle maker is a chore. My tip is to unplug your waffle maker and, while it’s still hot, place a double layer of wet paper towel on the grill and close the lid. The steam loosens any stuck on mess and when the plates have cooled enough to touch, it is easily wiped away! Here’s my take on Banana Nut Chaffles (inspired by the recipe from lowcarbinspirations.com). These chaffles have a true bread-like texture and the taste is divine!

Banana Nut Chaffles
Makes 1 serving (2 chaffles)

1 large egg
1/2 ounce (1 tbsp) cream cheese, softened (or sour cream)
2 tablespoons almond flour (or 1 tbsp coconut flour)
1 teaspoon LaKanto Golden Monkfruit sweetener (or other brown sugar substitute)
6 drops monkfruit extract (or add another tsp Monkfruit sweetener)
3/4 teaspoon banana extract
1/4 teaspoon vanilla extract
Pinch of ground mace or cinnamon (optional, but adds a nice flavor)

Optional Toppings:
Butter and cinnamon
Sugar free maple syrup flavored with caramel extract to taste
Chopped toasted pecans
Sugar free caramel sauce
Candied Butter Pecans (see instructions in recipe)

1. Preheat the mini waffle maker. In a small bowl or using a tall cup with an immersion stick blender, whisk together the egg, then add the remaining chaffle ingredients and blend until smooth (the batter will be thin). Divide the batter in half and add about 3-4 tablespoons of batter to the preheated waffle maker. Cook for at least 4 minutes until well browned. Remove to a wire rack while you prepare the second chaffle. This recipe makes 2 chaffles. Top with optional toppings and enjoy!

2. To make Candied Butter Pecans, chop 2 tablespoons of pecans and add to a small skillet over low to medium-low heat. Toast the pecans for about 1 minute being careful not to burn. Add 1 teaspoon of butter and 1/2 teaspoon of Golden Monkfruit sweetener. Stir until the butter and sugar have melted and the mixture coats the pecans. Remove to a plate to cool. The sugar will harden as it cools. Serve as an optional topping, if desired.

Nutritional Information per 2 chaffles (no topping): 211 calories, 4.8 g carbohydrate (1.5 g dietary fiber, 1.3 g sugars), 16.3 g total fat (5.1 g saturated fat), 204 mg cholesterol, 129 mg sodium, 68.5 mg calcium, 176 mg potassium, 1 mg iron, 422 mg Vit A, 10.3 g protein. Net carbs per serving: 3.3 grams

Nutritional Information for 2 TB Candied Buttered Pecans: 113 calories, 2.1 g carbohydrate (1.1 g dietary fiber, 1 g sugars), 12 g total fat (2.9 g saturated fat), 9 mg cholesterol, 25 mg sodium, 9.3 mg calcium, 50 mg potassium, 113 mg Vit A, 1.1 g protein. Net carbs per serving: 1 gram

Photo and recipe by Kathy Sheehan, copyright 2019
All rights reserved. Please do not duplicate without the author’s permission. 

Friday, September 20, 2019

Cinnamon Roll Chaffles with Cream Cheese Frosting

Cinnamon Roll Chaffles with Cream Cheese Frosting
I’ve been experimenting with cinnamon chaffle recipes that often call for mozzarella cheese as an ingredient. Personally, I don’t like the flavor of mozzarella cheese in a sweet chaffle (although it’s great in savory recipes or bread chaffles), but it provides a crispness that can otherwise be lacking in a chaffle made with cream cheese. To combat this problem, I added another tablespoon of almond flour to the batter and it worked great! Crispy on the outside and tender in the middle, just how I like it. Keep in mind that the extra tablespoon of almond flour adds 1.5 carbs, so if you’re looking for a chaffle with fewer carbs, just go with one tablespoon. The chaffles will be softer, but the cinnamon roll flavor will still be there.

Cinnamon Roll Chaffles with Cream Cheese Frosting
Makes 1 serving (2 chaffles)

Chaffle Ingredients:
1 tablespoon cream cheese, softened (or substitute sour cream or ricotta)
1 large egg
1 teaspoon melted butter
2 tablespoons almond flour (or 1 tbsp coconut flour)
1/4 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon extract (or add 1/2 teaspoon more cinnamon)
6-8 drops LaKanto Monkfruit extract, to taste (or 2 teaspoons granulated erythritol)

Cream Cheese Frosting Ingredients:
1 ounce cream cheese, softened
2 teaspoons powdered erythritol, or to taste
1 teaspoon vanilla extract
1-2 tablespoons heavy cream

Preheat a mini 4” waffle maker. (If you’re using a regular size waffle maker you will need to double or triple the recipe.) Mix all of the ingredients until a smooth batter forms. (If needed, you can microwave the cold cream cheese for about 5-8 seconds on high to soften before adding the rest of the ingredients.) Divide the batter in two and cook each chaffle for 4 minutes until nicely browned and crispy. This recipe makes two mini 4” chaffles.

In a small bowl, whisk all of the frosting ingredients together and add enough heavy cream to reach a desired spreading consistency. Spread the frosting on the warm chaffles and sprinkle with additional cinnamon. Enjoy!

Nutritional Information for 2 chaffles with frosting: 408 calories, 9.3 g carbohydrate (2.8 g dietary fiber, 2.3 g sugars), 34.8 g total fat (16.8 g saturated fat, 0 g trans fat), 271 mg cholesterol, 352 mg sodium, 202 mg calcium, 192 mg potassium, 932 mg Vit A, 2 mg iron, 12.4 g protein. Net carbs per serving: 6.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019
All rights reserved. Please do not duplicate without the author’s permission. 

Tuesday, September 3, 2019

Low Carb Crab Cakes

Low Carb Crab Cakes
I love crab cakes! Usually they are made using breadcrumbs as a filler, but I’ve substituted riced cauliflower for the bread to make these gluten free, as well as low carb. You can fry them up in a skillet or use a waffle iron. Serve them with a squeeze of lemon, tartar sauce or aioli. (I especially enjoy Stonewall Kitchen’s Lemon Herb Aioli.) DELICIOUSNESS!

Low Carb Crab Cakes
Makes 2 servings (3 crab cakes each)

1 tablespoon butter or ghee
1/2 stalk celery, chopped
2 tablespoons red pepper, finely chopped
1/2 shallot, finely chopped
2 cloves garlic, minced
1/4 cup riced cauliflower
Salt and pepper to taste
1/2 large egg (or more to bind, if needed)
1 tablespoon Worcestershire sauce
1/2 teaspoon Dijon mustard
3/4 teaspoon Old Bay seasoning
1/4 cup Parmesan cheese, grated
8 ounces lump crabmeat (not imitation), picked clean of shells
2 tablespoons avocado or coconut oil

1. Heat a large skillet over medium heat. Heat the butter, then add the celery, red pepper, shallot, garlic, riced cauliflower, salt and pepper. Sauté the vegetables until soft and translucent, about 8-10 minutes. Remove from heat and cool for a bit.

2. In a large mixing bowl, combine the egg, mayonnaise, Worcestershire sauce, Dijon mustard and Old Bay seasoning. Add the sautéed vegetables and mix well. Mix in the parmesan cheese and fold in the crabmeat. (If the mixture is too dry, add some more beaten egg.)

3. Divide mixture and form into six patties. Place them on a parchment lined plate or baking sheet. You can refrigerate at this point for 1-2 hours.

4. Heat the avocado or coconut oil in a large skillet over medium-high heat. Add the crab cakes and fry on the first side for a few minutes (without turning over) until well browned. Flip and cook the second side. (Alternatively, you can heat up a waffle iron and cook the crab cakes for 4-5 minutes or until well browned.)

5. Serve over chopped lettuce and top with a squeeze of lemon, tartar sauce or aioli. 

Low Carb Crab Cakes with Aioli
Nutritional Information per 3 crab cakes (no topping): 183 calories, 5.5 g carbohydrates (0.7 g dietary fiber, 2.4 g sugars), 7.3 g total fat (2.4 g saturated fat, 0 g trans fat), 175 mg cholesterol, 687 mg sodium, 268.5 mg calcium, 112 mg potassium, 527 mg Vit A, 25 mg Vit C, 2 mg iron,  24.3 g protein. Net carbs per serving: 4.8 grams

Photos and recipe by Kathy Sheehan, copyright 2019
All rights reserved. Please do not duplicate without the author’s permission. 

Thursday, August 29, 2019

Blueberry Chaffles with Lemon Yogurt Cream

Blueberry Chaffle with Lemon Yogurt Cream
A chaffle wave is sweeping over the low carb world! What is a “chaffle?” It is a very low carb waffle made with a base of egg and cheese. They can be created in any flavor, from pizza to dessert, and are a good bread substitute for sandwiches, burgers and a bun for hotdogs. You can use any waffle maker, but the 4” Mini Dash Waffle Maker is just the right size, especially when making a single serving. This recipe makes two 4” chaffles. (If you’re using a larger waffle maker, you may need to double or triple this recipe.) The carb count is a very low 3.4g net carbs for two delicious chaffles bursting with fresh Maine blueberries! Of course, you can top them with your favorite sugar free syrup, but I enjoy mine with a dollop of Lemon Yogurt Cream. This is a quick and delicious breakfast and, because these mini waffles are so adorable, everyone in the family will want to join the chaffle craze! 

Blueberry Chaffles with Lemon Yogurt Cream
Makes 1 serving (two 4’ chaffles)

Chaffle Ingredients:
1 large egg, beaten
1 tablespoon cream cheese, softened (or substitute sour cream or ricotta)
1 tablespoon almond flour (or 1/2 tbsp coconut flour)
2-3 drops lemon extract, or to taste (can substitute 1/4 tsp vanilla extract)
5-6 drops Lakanto Monkfruit extract (or 1 tsp granulated erythritol)
1 teaspoon heavy cream
1/8 teaspoon baking powder
1 tablespoon fresh wild Maine blueberries (can use frozen, but choose the smaller, low bush berry, such as Wyman’s)

Lemon Yogurt Cream Ingredients:
1/4 cup plain, Greek yogurt
A few drops of lemon extract (or 1/2 tsp lemon zest)
4 drops of LaKanto Monkfruit extract (or stevia)

1. To make the chaffles, preheat your mini waffle maker. Whisk together all of the chaffle ingredients, except the blueberries, until a smooth batter forms. Add the blueberries and gently stir to incorporate. Spoon about 3-4 tablespoons of batter onto the preheated waffle maker and cook for about 3-4 minutes until golden brown. Remove to a wire rack to cool, meanwhile repeat with the remaining batter to make a second chaffle.

2. Make the Lemon Yogurt Cream by stirring the yogurt, extract (or zest) and sweetener together.

3. To serve, spread a small amount of butter on each chaffle, top with lemon cream and sprinkle with additional fresh blueberries. Enjoy!

NOTE: If you’re looking for more low carb waffle and chaffle recipes, that can be made in any waffle maker, be sure to check out my book Creative Grain-Free, Low Carb Waffles: Healthy Culinary Magic With Your Waffle Iron available on Amazon Kindle or iBooks for only $2.99!

Creative Grain-Free, Low Carb Waffles
Nutritional Information per 2 chaffles (no topping): 176 calories, 4.4 g carbohydrate (1 g dietary fiber, 1.6 g sugars), 13.7 g total fat (5.4 g saturated fat, 0 g trans fat), 207 mg cholesterol, 171 mg sodium, 94.4 mg calcium, 128 mg potassium, 1 mg iron, 8.9 g protein. Net carbs per serving: 3.4 grams

Nutritional Information for Lemon Yogurt Cream: 56 calories, 2.5 g carbohydrate, 2.8 g total fat, 56.5 mg calcium, 5.1 g protein. 

Blueberry Chaffles
Photos and recipe by Kathy Sheehan, copyright 2019
All rights reserved. Please do not duplicate without the author’s permission.