Buttery Mashed Potato Swedes

The humble swede is a root vegetable used in a variety of ways and very popular in England and Europe. Although it is a good source of vitamin C, folate and fiber, it is a vegetable often overlooked in the United States probably because it is known here by its less appetizing name of rutabaga or yellow turnip. (Really! Try telling your kids, "Eat your rutabagas; they're good for you!" and watch them run from the dinner table.) But honestly, they are quite delicious and easy to prepare. For someone on a reduced carb diet, they are an excellent substitute for mashed potatoes with only half the carbs and twice the fiber! Their taste is distinctive, but quite pleasant. I suggest cooking them in broth because, as they boil, they'll take on the flavor of the liquid and broth is so much more flavorful than plain water. In this recipe, I have mashed them with a potato and butter in a fashion Americans have come to associate with "comfort food." Mashed swedes are especially appealing at this time of year when you might be craving heartier, warmer foods to combat the cold of winter. If you've never eaten swedes (or rutabagas), I hope I've convinced you to give them a try soon and see what you've been missing!

Buttery Mashed Potato Swedes
(Makes six ½-cup servings)

1 large swede (also known as yellow turnip or rutabaga)
1 small to medium russet potato
1½ cups chicken or vegetable broth
½ teaspoon salt
2 tablespoons butter
¼ cup milk or light cream
Salt and pepper to taste

1. Peel and cut swede and potato into 1-inch chunks. Place chunks in a large saucepan and add broth. Add enough water to cover vegetables. Add ½ teaspoon salt to pan and boil for about 15 minutes or until tender when pierced with a fork.

2. Reserve ½ cup cooking liquid, then drain remaining liquid from cooked vegetables. Add butter and milk to hot pan, return vegetables to pan and mash with a potato masher or whip with an electric mixer. Add reserved cooking liquid, 1 tablespoon at a time, until desired consistency is reached. Add salt and freshly ground pepper to taste. (For a smoother texture, run mashed swedes through a food mill.) Serve hot.

Nutritional Information per ½ cup: 58.5 calories, 11.6 g carbohydrate, 3.6 g total fat, 2.3 g saturated fat, 2 g fiber, 1.5 g protein.

Original recipe by Kathy Sheehan, copyright 2009

How does this recipe compare to traditional mashed potatoes? Swedes are half the calories of potatoes, lower in carbs and higher in fiber. For comparison, the nutritional information per ½ cup mashed potatoes made from a homemade recipe is 118 calories, 17.8 g carbohydrate, 4.3 g total fat, 3.5 g saturated fat, 1.5 g fiber, 2 g protein.

Spice Cupcakes with Peanut Butter Frosting

This seems to be the month for making over favorite family recipes. One of my husband's very favorite desserts is a spice cake with penuche-peanut butter frosting lovingly made famous by his Aunt Margie. The cake alone is wonderful and spicy but when topped with penuche, a southern recipe of brown sugar fudge in which Aunt Margie adds a few tablespoons of peanut butter, this cake becomes nothing less than a slice of heaven! To try and reproduce this well-loved recipe in a low-carb version that could pass my husband's taste test was a huge challenge.

To begin with, cake frosting is difficult to make low-carb because it is mostly sugar and butter whipped together. To make a frosting that could stand in for a brown sugar-peanut butter fudge was nearly impossible! My main focus in this makeover recipe was to create a very spicy cake that could stand up to the bold flavor of peanut butter without being overpowered by it. The addition of a single tablespoon of cocoa powder in the batter created a depth of flavor that really made the cake something special. The peanut butter and cream cheese frosting with a hint of molasses really gives this cupcake the unique taste of the traditional recipe. My husband and daughter both loved them...and I think Aunt Margie would be pleased, too!

Spice Cupcakes with Peanut Butter Frosting
(Makes 14 cupcakes)

1 cup almond flour (or finely ground almonds)
½ cup all-purpose flour
1 teaspoon baking powder
¼ teaspoon salt
1 tablespoon unsweetened cocoa powder
2 teaspoons ground cinnamon
1½ teaspoons ground ginger
½ teaspoon nutmeg
¼ teaspoon ground cloves
¼ cup packed dark brown sugar
1 tablespoon honey (or agave nectar can be substituted)
¾ cup Splenda granular (not baking blend)
½ cup canola or vegetable oil
1/3 cup unsweetened applesauce (or “no sugar added” apple butter)
2 eggs
1 teaspoon vanilla extract
½ teaspoon butter flavor extract

Frosting Ingredients:
½ cup creamy peanut butter
¼ cup light cream cheese
2 teaspoons molasses
¼ cup Splenda granular
¼ cup dry milk powder
2-3 tablespoons milk

1. Preheat oven to 350-degrees. Line a muffin pan with paper cupcake liners; set aside. In a medium mixing bowl, combine the flours, baking powder, salt, cocoa powder, and spices. Stir with a fork to break up any lumps in the almond flour; set aside.

2. In a large mixing bowl, beat the eggs with a handheld or standing mixer until light and lemon colored. Add the brown sugar, honey, Splenda, oil, applesauce, vanilla and butter flavor and beat for 2 minutes until well combined. Add the dry ingredients and beat only until blended. Using a ¼ cup measure or large cookie scoop, pour batter into prepared muffin tins (do not overfill). Bake for 14-16 minutes or until a toothpick inserted into the center of a cupcake comes out clean. Cool the cupcakes for a few minutes before removing them to a wire rack to cool completely.

3. To make the frosting, beat together the peanut butter and cream cheese until light and fluffy. Add the molasses, Splenda and milk powder and beat until well blended. Add milk, one tablespoon at a time, until a spreading consistency is reached. Spread approximately 2 tablespoons of frosting on each cooled cupcake and serve. If not eating all the cupcakes within a few hours, only ice the number of cupcakes to be eaten. Store remaining frosting in refrigerator and ice cupcakes as needed. Unfrosted cupcakes can be frozen for longer storage and thawed to room temperature when needed.

Nutritional Information per cupcake (no icing): 170 calories, 12.8 g carbohydrate, 12.4 g total fat, 1 g saturated fat, 1.3 g fiber, 3.1 g protein.

Nutritional Information per cupcake with frosting: 246 calories, 17 g carbohydrate, 17 g total fat, 2.6 g saturated fat, 1.9 g fiber, 6.5 g protein.

Recipe by Kathy Sheehan, copyright 2009
Inspired by a recipe by Margie Fitzpatrick of Tulsa, OK.

How does this compare to the traditional cake recipe? Unfortunately, Aunt Margie's delicious cake is no longer a dessert that can fit into my food plan, even on a rare occasion, because the carbs and fat grams are simply too high. For comparison, the nutritional information for one slice of Aunt Margie's cake is 456 calories, 62.3 g carbohydrate, 20.2 g total fat, 5.3 g saturated fat, 0 g fiber, 5.3 g protein.

Christmas Eve Vegetable and Bean Soup

It has been a standing tradition for decades that on Christmas Eve we have a simple meal of leek and potato soup made from a family recipe, rolls and dessert. The soup recipe has always been the same and, as a matter-of-fact, it is known as "Christmas Eve Potato Soup" at my house because I serve it only once a year so it remains a special treat. The combination of the humble Irish potato and German flavors are meant to be a reflection of my family's Irish-German heritage. We love this soup and look forward to it every year. It is the taste of Christmas for all of us!

However, the emphasis on the potato in the traditional soup causes the carb count to go beyond my limit, making it impossible to enjoy without guilt and a BG response that is too high. My challenge was to reduce the carbs while keeping the same wonderful blend of flavors and textures that we associate with this special holiday meal. First, it is the combination of bacon, leeks and the velvety sour cream that are the distinctive flavors in the traditional recipe. Luckily, those ingredients are used in this makeover recipe in the same proportions. My substitution of turnips for the potatoes may sound strange, but actually they are a mild vegetable that readily takes on the flavor of whatever they're cooked in. Another potato substitution is cannellini beans (white kidney beans) that add that mealy, soft texture you expect from boiled potatoes. The first sign that this makeover recipe might be a winner came when my husband and daughter arrived home and the first words out of their mouths were, "It smells like Christmas in here!" Most importantly, we all agree it is the taste, that mirrors the original so closely, which allows this new soup to be deemed a delicious low-carb success!

Christmas Eve Vegetable and Bean Soup
(Makes six 1½ cup servings)

4 slices of bacon, cut into pieces
1 large leek, sliced
½ medium onion, chopped
4 stalks celery (including leaves), sliced
3 medium-sized turnips, peeled, quartered and sliced
5 cups chicken stock
One (15.5 oz.) can of cannellini beans, rinsed
1 cup light sour cream
2 egg yolks, slightly beaten
Salt and pepper to taste

1. Place the bacon in a large pot and turn on heat to medium. Heat, stirring occasionally, until fat has been rendered and bacon is brown and beginning to crisp. Add onion and cook until soft and translucent. Add leeks, celery and turnips. Cook vegetables, stirring occasionally, for 10 minutes. Add chicken stock, cover and simmer for 30 minutes. Add rinsed beans to soup and continue simmering until heated through.

2. Meanwhile, mix together sour cream and egg yolks in a medium bowl. Add a ladle of the hot to soup the sour cream and stir to temper the eggs. Repeat with another ladle of soup. While stirring, slowly add the sour cream and egg mixture to the soup. Return to a low simmer (do not bring to a full boil or eggs and cream may curdle). Taste soup and adjust seasonings before serving.

Nutritional Information per serving: 200.5 calories, 21 g carbohydrate, 8.1 g total fat, 3.5 g saturated fat, 4.4 g fiber, 11.3 g protein.

Original recipe by Kathy Sheehan, copyright 2009

How does this compare to the traditional family recipe made with potatoes? This reduced carb version is over 100 calories less per serving and has fewer than ½ the carbs of the original. Also, this makeover recipe has less overall and saturated fat grams. For comparison, the nutritional information for a serving of the traditional recipe is 335.7 calories, 47.1 g carbohydrate, 11.8 g total fat, 5.2 g saturated fat, 3.7 g fiber, 11 g protein.

Betty's 7-Up Pound Cake

This is one of my very favorite recipes that I discovered in the handwritten recipe notebooks I inherited from my grandmother, Gaga. The original recipe was from Betty Layman, her daughter-in-law and my aunt. I remember Gaga loved this cake and served it often at family gatherings. It was so delicious, almost tasting like an eggnog cake, which makes it nice to have around Christmas. The secret ingredient is ground mace, which is similar to nutmeg and derived from the same plant, but has a fruity, delicate flavor. (Nutmeg is the spice taken from the seed, while mace is derived from the dried outer covering of the nutmeg fruit seed.)

To reproduce this recipe in a reduced-carb version was a challenge because, like all pound cakes, the list of ingredients included loads of butter, buckets of sugar and a barrel of flour (see the comparative nutritional information for the original recipe below). There is nothing healthy or diabetic-friendly about any flavor of pound cake! Honestly, I wasn't sure a makeover was possible until I figured out a way to reduce the saturated fat by substituting mascarpone cheese for a good portion of the fat in the recipe and adding imitation butter extract to keep that rich, buttery flavor that is the signature feature of a pound cake. Swapping out almond flour for most of the white flour and using Splenda in place of all but ½ cup of the sugar reduced the carbs by two-thirds! The final result was a delightful surprise. This cake has all the flavor and texture of the original that I so fondly recall from my childhood with only 12 net carbs per slice! I dedicate this recipe to my Aunt Betty and Gaga, who both are my source of inspiration and the memory makers that have made this special dessert a favorite of my family for as long as I can remember.

Betty's 7-Up Pound Cake
(Makes 20 servings)

¾ cup all-purpose flour
1¾ cups almond flour (or finely ground almonds)
1½ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 teaspoon ground mace
6 tablespoons butter, softened
6 oz. mascarpone cheese (12 tablespoons)
1 tablespoon vegetable shortening
½ cup sugar
2 cups Splenda, granular (not baking blend)
3 eggs, room temperature
2 egg whites
1½ tablespoons imitation butter flavor extract
1½ teaspoons vanilla extract
½ cup 7-Up (or other lemon-lime soft drink, not diet)

1. Preheat oven to 350-degrees. Prepare a Bundt pan by spraying with non-stick cooking spray. Measure and sift the flours, baking powder, baking soda, salt, and mace together into a medium mixing bowl; set aside.

2. In a large bowl and using a mixer, cream together the butter, mascarpone cheese and shortening until fluffy. Add the sugar and ½ of the Splenda and cream with the butter mixture. Add the remaining cup of Splenda and continue beating until well blended. Add the eggs and egg whites, one at a time, beating well after each addition. Add the extracts and beat until incorporated.

3. Alternately add the flour mixture and 7-Up, beginning and ending with the dry ingredients. Beat until well blended. Pour into prepared Bundt pan. Bake for 45-55 minutes or until toothpick inserted into cake comes out clean. Allow cake to cool in pan for about 10 minutes before turning out onto a wire rack to cool completely. Cake is supposed to come out brown, crisp and yummy!

Nutritional Information per serving: 188 calories, 13.6 g carbohydrate, 13.2 g total fat, 4.9 g saturated fat, 1.2 g fiber, 4.5 g protein.

Recipe by Kathy Sheehan, copyright 2009.
Inspired by a recipe by my aunt, Betty Layman.

How does this compare with the traditional family recipe? The traditional recipe calls for 2 sticks of butter and ½ cup shortening, 3 cups sugar, 5 eggs and 3 cups of white flour. Just reading the list of ingredients clogged my arteries and sent my cholesterol and blood glucose sky high! Without sacrificing the delicious flavor of the original, my makeover recipe is over 130 calories less and has less than 1/3 of the carbohydrates, not to mention a significant reduction of saturated fat per slice. For comparison, the nutritional information for the same size piece made from the original recipe is 321 calories, 44.3 g carbohydrate, 15.3 g total fat, 7.3 g saturated fat, 0.5 g fiber, 3.5 g protein.

Cocoa Drop Cookies with Chocolate Mint Drizzle

My husband has two sisters that are excellent bakers. Every year they generously send Christmas boxes full of cookies, breads and other sweet treats. Tis the season I get to sit by and watch my husband with his milk and a heaping plate of Christmas cookies. This nightly ritual is pure torture for me. I try not to be bothered by it but (I can be honest here), I am only human...and one with a very sweet tooth! I want a Christmas cookie, too.

Motivated by my selfish desire, I created this masterpiece of low-carb, chocolate delight! In this recipe, I tried something different to keep the saturated fat grams in check. Knowing that the chocolate chips I wanted for the glaze would add to the overall fat grams, I made a partial butter substitution of mascarpone cheese in the dough that worked out perfectly. Mascarpone cheese usually can be found in the specialty cheese section of your grocery in a plastic tub that looks like cream cheese. It is a super thick cultured cream that only has half the calories and saturated fat of butter. The end result was a soft, moist cookie that I topped with melted dark chocolate laced with peppermint! At only 4.8 net carbs each, tonight I happily will be joining the Christmas cookie ritual without guilt.

Cocoa Drop Cookies with Chocolate Mint Drizzle
(Makes 3 dozen)

½ cup all-purpose flour
1¼ cups almond flour (or finely ground almonds)
½ cup cocoa powder
½ teaspoon baking soda
½ teaspoon baking powder
1 tablespoon buttermilk powder
¼ teaspoon salt
4 tablespoons butter, softened
5 tablespoons (2½ oz.) mascarpone cheese
¼ cup sugar
¾ cup Splenda granular (not baking blend)
1 large egg
1/3 cup water
1 teaspoon vanilla extract

Glaze Ingredients:
1/3 cup dark chocolate morsels
1½ tablespoons milk
½ teaspoon peppermint extract

1. Preheat oven to 375-degrees. Place parchment paper on a cookie sheet and set aside. In a medium mixing bowl, measure flours, cocoa powder, baking soda, baking powder, buttermilk powder and salt. Stir with a fork to break up any lumps in the almond flour; set aside.

2. In a large mixing bowl, cream together the butter and mascarpone cheese using a standing or handheld mixer. Cream in the sugar and Splenda (¼ cup at a time) until well blended. Add the egg and vanilla and beat well.

3. Add ½ of the flour mixture and beat until blended. Add the water and continue beating with the mixer until combined. Add the remaining dry ingredients and, using a wooden spoon, stir until incorporated.

4. Use a small cookie scoop or drop by rounded teaspoonful onto the cookie sheet. Bake for 10 minutes (do not over bake). Remove cookies to a wire rack to cool and reserve the parchment paper. When completely cooled, line cookies on the reserved parchment paper in 3 or 4 long lines. Meanwhile, combine the glaze ingredients in a small bowl and microwave on high for about 6-8 seconds at a time until morsels are melted. Stir until smooth and allow to cool slightly. Place glaze into a plastic sandwich bag. Snip off one corner and drizzle melted chocolate back and forth across the cookies. Allow the chocolate to cool completely and set up before storing in airtight container, about 45 minutes.

Nutritional Information per cookie: 71 calories, 5.9 g carbohydrate, 4.8 g total fat, 1.9 g saturated fat, 1.1 g fiber, 1.7 g protein.

Original Recipe by Kathy Sheehan, copyright 2009

Tangy Glazed Chicken & Peaches

Rush, rush, rush! Everyone is busy getting ready for the holidays and no one has time to cook, right? Due to the emotional stress and lack of time brought on by these preparations, restaurants see a surge in their business at this time of year. That is one reason why many people have difficulty sticking to their food plan or gain weight between Thanksgiving and Christmas, especially when the extra calories of "dinners out" are added to all the rich foods that we've come to love and expect at the holidays. What's the solution?

For me, it is planning extra simple meals that can be whipped up in 20 minutes or less. Chicken tenderloins cook up fast and they always turn out moist and flavorful. This recipe was a spur-of-the-moment creation that came about because I had a can of peaches in the pantry and the chicken was already cooking on the stove! Honestly, I didn't know what was going to end up on my dinner plate when I put the chicken in the skillet. Wow! What a wonderful, tasty surprise these few common ingredients turned out to be! It was quick, extremely easy to prepare, healthy, delicious and I received lots of "m-mmm's" and high praise from my husband. What more could a busy woman ask for?

Tangy Glazed Chicken and Peaches
(Makes 4 servings)

1 pound chicken tenderloins
Salt and pepper
2 teaspoons olive oil
1 small onion, chopped
1 tablespoon white wine vinegar
½ cup chicken stock
1 15 oz. can sliced "no sugar added" peaches, drained of all but 1 tablespoon liquid
¼ teaspoon ground nutmeg

1. Season the chicken tenders with salt and pepper. Add oil to a non-stick skillet and heat to medium. Add chopped onion to pan and sprinkle with a little salt. Cook, stirring occasionally, until soft.

2. Increase heat to medium-high. Add chicken to pan and cook about 4 minutes per side until lightly browned and juices run clear. Add vinegar and chicken stock; stir into the onions. Add sliced peaches and nutmeg and cook until sauce has reduced into a thick glaze (most of the liquid will have evaporated). Divide chicken, onion and peaches equally among serving dishes and serve immediately.

Nutritional Information per serving: 180 calories, 15 g carbohydrate, 2.7 g total fat, 0.3 g saturated fat, 1.1 g fiber, 22.3 g protein

Original recipe by Kathy Sheehan, copyright 2009

Poor Man's Treasure Soup with Parmesan Herb Scones

A large pot of warm and hearty soup simmering on the stove is the ideal comfort food to come home to on a cold day. I call this recipe "Poor Man's Treasure Soup" because it is full of nutrition and has a delicious depth of flavor without costing a lot of money. At a time when people are tightening their belts and economizing, homemade soup is a wise meal choice. It goes a long way and keeps well in the fridge. During the long, cold months in Maine, I usually make one or two pots a week, then we return to it for other meals during the rest of the week and the taste just gets better as the flavors "marry." Even though it's certainly delicious on the first night, it's truly better a day or two later!

To accompany my steaming bowl full of healthy, I made some savory parmesan and herb scones. Scones are similar to a biscuit, but not as flaky. They are extremely easy to make, taking only about 30 minutes from start to finish. They don't require kneading or even a rolling pin, just pat them into a square shape and cut them to size. This recipe pairs beautifully with soup, but they are also delicious for snacking or topped with an herbed cream cheese spread.
Poor Man's Treasure Soup(Makes eight 1½ cup servings)
2 teaspoons olive oil
½ large onion, chopped
4 stalks celery (including leaves), sliced
3 carrots, cubed
2 chicken and spinach sausages, quartered lengthwise and cut into bite-size pieces
6 cups chopped kale
1 tablespoon parsley flakes
1 teaspoon dried rosemary
½ teaspoon thyme
½ teaspoon garlic powder
1 bay leaf
8 cups chicken or vegetable stock
One 15.5 oz. can cannellini beans, drained and rinsed
¾ cup frozen peas, thawed
Salt and pepper to taste

1. Heat olive oil in a large Dutch oven or stock pot over medium heat. Add chopped onion and sprinkle with a little salt and continue cooking until onion is soft. Reduce heat to medium-low. Add celery and carrots and cook, stirring occasionally, for about 10 minutes.

2. Add sausage and continue cooking until sausage has begun to brown. Add herbs and stir to combine. Add chopped kale and cook until greens are wilted. Add stock to pot and bring to a boil. Cover and reduce heat to low and simmer for 25 minutes. Add drained and rinsed beans and peas to pot, return soup to a boil and continue simmering for 10 minutes. Taste to adjust seasonings and add salt and pepper only if necessary. Remove bay leaf before serving.
Nutritional Information per serving (1½ cups): 156 calories, 19 g carbohydrate, 4.1 g total fat, 0.6 g saturated fat, 4.4 g fiber, 13.4 g protein
Original recipe by Kathy Sheehan, copyright 2009

Savory Parmesan and Herb Scones(Makes 32 mini scones)
1¼ cup almond flour (or finely ground blanched almonds)
½ cup all-purpose flour (or gluten free all-purpose baking mix)
¼ cup corn meal
1 teaspoon parsley flakes
½ teaspoon thyme
½ teaspoon rosemary, chopped
1 tablespoon baking powder
½ teaspoon salt
6 tablespoons cold butter, cut into cubes
1 large egg, lightly beaten
2 tablespoons mascarpone or cream cheese
½ cup grated Parmesan cheese
2 tablespoons buttermilk (or milk that has been soured with ¼ teaspoon lemon juice)
1 egg beaten with 2 tablespoons water for egg wash

1. Preheat oven to 400-degrees. Put butter in freezer while you prepare the rest of the ingredients. Prepare cookie sheet with parchment paper or spray lightly with non-stick cooking spray; set aside.
2. In food processor or in a large bowl, measure flours, corn meal, herbs, baking powder and salt. Pulse to combine or stir with a fork to break up any lumps and set aside while you measure out the rest of the ingredients.

3. When all ingredients are assembled, place cold cubed butter into processor and pulse a few times until butter is distributed and mixture resembles coarse crumbs. Add egg and mascarpone or cream cheese and pulse again to combine. Add Parmesan and pulse 2-3 times to distribute. Finally, while the food processor is running, add buttermilk one tablespoon at a time until a soft dough forms, then turn off machine. Do not over beat dough. (If not using food processor, cut butter into flour mixture with pastry cutter. Add remaining ingredients and stir with a wooden spoon until a soft dough forms.)

4. Turn dough onto a well floured counter or board (the dough will be sticky). Pat dough into an 8" x 8" square, about ¾-inch thick. Cut dough into 4 strips, and then cut across to create sixteen 2-inch squares. Cut each square into two triangles until you have 32 mini scones. (If necessary, dip knife into flour between cuts to prevent sticking.) Place scones on cookie sheet about 1-inch apart. Brush tops with egg wash.

5. Bake for 12-15 minutes until golden brown. Remove from oven and cool on a wire rack. These are best eaten warm out of the oven, or store in airtight container at room temperature.

Nutritional Information per mini scone: 75.6 calories, 3.2 g carbohydrate, 6 g total fat, 1 g saturated fat, 0.6 g fiber, 3 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Gingerbread Cakes

When I'm invited to a party and asked to bring a dish, I always bring something I know will fit into my food plan. This weekend, we will be attending the best Christmas party of the season hosted by a couple of our best friends! We look forward to their gathering every year because we know the company of our friends will be wonderful and the atmosphere will be festive. As always, the food will be abundant and delicious as everyone brings something to share. This year, I will be making these moist, spicy gingerbread cakes that weigh in at only 11.2 net carbs each! As for their taste, no one will ever know that they are a diet dessert.

You can certainly bake these in an ordinary muffin pan, as is suggested in the recipe. For an extra special touch, I have in my bakeware collection a mini bundt cupcake pan that takes the same amount of batter as a traditional muffin tin but the end result are adorable little molded cakes! When I present these at the party, it may look as if I've been baking all day, but you and I will know it was as easy as making a cupcake.

Gingerbread Cakes
(Makes 14 servings)

½ cup water (or boiling water)
1/3 cup molasses
½ teaspoon baking soda
½ cup all-purpose flour
1¼ cup almond flour (or finely ground almonds)
1½ teaspoons baking powder
¼ teaspoon salt
1½ teaspoons ground ginger
1 teaspoon ground cinnamon
¼ teaspoon ground cloves
6 tablespoons butter, softened
½ cup Splenda granular (not baking blend)
1 egg
¼ cup ginger ale (not diet)

1. In a 2-cup measuring cup, mix together the water and molasses. Microwave until very hot (if you do not have a microwave, boil the water first). Add baking soda and stir. Mixture will foam and bubble, so be certain your container is at least two cup capacity or it might bubble over. Allow to cool for about 25 minutes. Meanwhile, assemble the rest of the ingredients and bring to room temperature.

2. Preheat oven to 350-degrees. Spray a muffin pan with non-stick cooking spray; set aside. In a small bowl, sift together the flours, baking powder, salt and spices; set aside.

3. In a large mixing bowl, beat the softened butter until fluffy. Add Splenda and beat until creamed with the butter, about 2 minutes. Add egg and beat well. Alternately add the dry ingredients (in ½ cup increments) with the molasses mixture and ginger ale, beginning and ending with the dry ingredients. Beat well after each addition, stopping to scrape down the sides of the bowl occasionally.

4. Measure ¼ cup into each muffin cup (do not overfill) and bake for 18-20 minutes until a toothpick comes out clean. Remove from oven and allow to cool in pan for about 12 minutes. (Cakes will be very delicate while hot. To prevent breakage, do not rush this step and try to remove from pan prematurely.) Carefully turn cakes out onto a wire rack and allow to cool. Allow to cool for another 15 minutes. Can be eaten warm or at room temperature.

Serving suggestion (optional): To serve, top with a tablespoon of unsweetened applesauce with a sprinkle of cinnamon or real whipped cream laced with ginger and cinnamon. To make whipped topping, beat ½ cup of whipping cream, 2 tablespoons Splenda, ¼ teaspoon ground ginger and ¼ teaspoon cinnamon until light and fluffy (do not overbeat). Serving size of whipped topping is 1 rounded teaspoon: 26.5 calories, 1 carbohydrate, 2.5 g total fat, 1 g saturated fat, 0 g fiber, 0 g protein.

Nutritional Information per serving (no topping): 148 calories, 12.5 g carbohydrate, 10.2 g total fat, 3.4 g saturated fat, 1.3 g fiber, 3 g protein

Original recipe by Kathy Sheehan, copyright 2009

How does this recipe compare with traditional homemade gingerbread? Traditional gingerbread usually contains 1 stick or more of butter, 1 cup molasses, an additional ½ to 1 cup sugar, 1-2 eggs and 2½ cups white flour. All that sugar and flour makes even one small piece a carb overload! My recipe has only ½ the calories and 1/3 the amount of carbohydrate, plus it has more than twice the amount of fiber and more protein. For comparison, the nutritional information for the same size piece of traditional gingerbread is 288 calories, 37.4 g carbohydrate, 15 g total fat, 4.6 g saturated fat, 0.6 g fiber, 2 g protein.

Smoky Turkey Vegetable Soup

Do you have leftover turkey in your fridge or freezer looking for a recipe? This bowl of "healthy" is just perfect to have in the midst of a demanding work schedule, festive dinners, parties, holiday shopping and all the other things that try to lure me away from my food plan at this time of year. It makes a lot and keeps well in the refrigerator so I can lunch, snack or have a quick dinner ready at a moment's notice. This hearty, delicious soup is what I'll be eating for the next week!

When I told my husband the list of ingredients and he heard the word "kale," he balked. Having never eaten it before and not feeling particularly adventurous today, he asked if I would use spinach instead. I compromised and decided to use both (and told him he could eat around the kale if he didn't like it). He had to admit, when faced with both greens in his bowl, he couldn't even tell them apart and he gave an enthusiastic thumbs up for the soup, as I knew he would ;)

Kale is an incredible green! When cooked in soup, it has a mild flavor and really stands up to the heat and won't wilt to the point that it is unrecognizable. In this recipe, it enhances the smoky flavor I was trying to achieve. Kale is a wonderful source of protein, vitamins C and A, beta carotene, calcium and is one of the best natural sources of the elusive vitamin K. It has powerful antioxidant and anti-cancer properties and works as an anti-inflammatory in the body. Hopefully, after tonight's good experience with kale, my husband will soon be adding it to my shopping list himself and requesting other recipes that highlight this delicious vegetable.

Smoky Turkey Vegetable Soup
(Makes eight 1½ cup servings)

6 slices of double smoked bacon, cut into ½" slices
½ large onion, chopped
1 leek, sliced into ½ rounds
2 carrots, cubed
3 stalks celery, sliced
½ bunch kale, washed and chopped (about 4 cups)
2 cups baby spinach
1 teaspoon cumin seed
1½ teaspoon dried rosemary
1 teaspoon Montreal Steak Seasoning
½ teaspoon smoked paprika
One 14½ oz. can diced tomatoes with liquid
½ cup frozen corn, thawed
8 cups turkey or chicken stock
2 cups cooked turkey, cubed
One 15 oz. can pinto beans, drained and rinsed
Salt and pepper to taste

1. Place the bacon in a large Dutch oven or stock pot. Turn heat to medium-low and slowly cook the bacon, stirring occasionally, until fat has been rendered and bacon begins to brown. Add chopped onion and a sprinkle of salt and pepper and continue cooking on fairly low heat until onion is translucent and beginning to caramelize, about 10 minutes. Add leek and continue cooking until soft. (Don't be in a hurry for this step because this slow cooking of the onion in the bacon will add a lot of smoky flavor to the soup.)

2. Add carrots and celery. Turn heat to medium and cook for about 3 minutes, stirring occasionally. Add chopped kale and spinach and cook until greens are wilted. Add seasonings, tomatoes, corn, stock and turkey to pot and bring to a boil. Cover and reduce heat to medium or low and simmer for 25 minutes. Add drained and rinsed beans to pot and continue simmering for 10 minutes. Taste to adjust seasonings and add salt and pepper only if necessary.

Nutritional Information per serving (1½ cups): 191 calories, 20 g carbohydrate, 3.8 g total fat, 1.5 g saturated fat, 4.3 g fiber, 20.2 g protein

Original recipe by Kathy Sheehan, copyright 2009

Williamsburg Queen's Cake

Recently my husband and I visited Colonial Williamsburg in Virginia. We both agree that it is one of our favorite places on the planet! It is so easy to be swept into the bygone era when our nation was being born by walking the streets, eating the delicious colonial fare and engaging in conversation with the costumed interpreters. If you've ever been there, you're sure to know of the Bake Shop hidden away behind the Raleigh Tavern filled with authentically reproduced cookies, cakes, ham biscuits and other delights. My favorite is the Queen's Cake, which is a modernized version adapted from a colonial recipe found in The Art of Cookery, Made Plain and Easy that was published in 1760. It is a rich pound cake, studded with plump currants and infused with bold citrus flavor that is baked in a loaf pan then served in thin slices. It is heavenly, but extremely too high in carbohydrates for me to have much more than a small bite.

I came home from my trip determined to recreate this moist cake. I'm happy to say this reduced-carb version looks and tastes every bit like the original! I took this dessert to a luncheon and my friends raved. One in particular, who visits Williamsburg regularly, couldn't believe it was anything but the traditional recipe!

If you bake these in small loaf pans and reduce the baking time to about 20-25 minutes, they make wonderful holiday gift cakes when wrapped in silver foil or colorful plastic wrap and tied with a pretty ribbon. Also, feel free to bake it in an 8" x 8" cake pan (reduce the cooking time by 10 minutes) and serve it as a coffee cake. Anyway you bake it, this flavorful cake will be a hit with your family and friends this holiday season.

Low Carb Williamsburg Queen's Cake
(Makes 16 servings)

1 package King Arthur’s Keto Yellow Cake Mix
5 large eggs, room temperature 
½ cup unsalted butter, melted and cooled a bit (1 stick)
3/4 teaspoon pure lemon extract
1 teaspoon pure orange extract

½ teaspoon ground cinnamon

Zest of 1 lemon
Lemon/milk Mixture: juice of one fresh lemon (strained of pulp and seeds) + enough low carb milk of choice (unsweetened) to equal a total of 1 cup of liquid
½ cup currants, chopped

1. Before you begin, have all ingredients at room temperature. Preheat oven to 375-degrees F. Prepare an 8½" x 4½" loaf pan with non-stick cooking spray and set aside.

2. In a large mixing bowl and using a handheld or standing mixer, whip the eggs until light and increased in volume. Add the melted butter and lemon/milk mixture. Add the extracts, lemon zest and cinnamon. Add the dry mix and whisk until just combined. Fold the currants into the batter and pour into prepared pan.

3. Bake in preheated oven for 55-65 minutes until golden brown and a toothpick inserted into the center comes out clean and the internal temperature reaches between 200-206 degrees. Test at 50 minutes and bake longer if additional time is needed. (Do not overbake to avoid drying out, but make sure the internal temperature is at least 200 degrees.) If the cake gets too dark, place a piece of foil over the top of the loaf the last 10-15 minutes of baking.

4. Remove from oven to a wire rack. Allow bread to cool in pan for 15 minutes, then remove from pan and continue to cool on wire rack for another hour. This bread can be left at room temperature for 1 day or overnight, or wrap well and store in refrigerator.

Nutritional Information per serving (½" slice): 118 calories, 10.9 g carbohydrate (6.4 g dietary fiber, 4.3 g sugars), 8.5 g total fat (5 g saturated fat, 0 g trans fat), 76 mg cholesterol, 162 mg sodium, 51 mg calcium, 124 mg potassium, 1 mg iron, 87 IU Vit A, 2 mg Vit C, 3.4 g protein. Net carbs per serving: 4.5 grams

Original recipe by Kathy Sheehan, copyright 2009, revised 2024

All rights reserved. Please do not duplicate without the author’s permission.

How does this compare to the version adapted from the Colonial recipe? Traditional Queen's Cake calls for 2 sticks of butter, 1 cup of sugar, 5 eggs, 2 cups of flour and 2 cups currants! This results is a very high carb, high saturated fat dessert. My low carb version is just as delicious with just a fraction of the carbs!