Sunday, June 18, 2017

Double Chocolate Donuts (Gluten Free and Low Carb)

Double Chocolate Donuts 
A couple of weeks ago, I bought a donut pan and am now having fun making and eating low carb, gluten free donuts! The best part is that they're so good, the whole family is enjoying my baking efforts. They are particularly delicious with a cup of coffee! For Father's Day, I made these chocolate donuts dipped in a rich and decadent chocolate ganache glaze for my chocoholic hubbie. We had some for breakfast, then topped them with homemade sugar free ice cream for dessert later. Donut sundaes are a delightful way to end a celebratory meal!

Double Chocolate Donuts
Makes 12 donuts (more or less, depending on your donut pan)

1-1/4 cups almond flour
1/3 cup unsweetened cocoa powder
3 tablespoons granulated erythritol (I used LaKanto Monkfruit sweetener)
3/4 teaspoon stevia powder (I used SweetLeaf brand)
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon pink Himalayan or sea salt
2 large eggs, lightly beaten
2 tablespoons unsalted butter or coconut oil, melted
1/2 teaspoon vanilla extract
8 drops stevia (I used SweetLeaf brand)
2 tablespoons heavy whipping cream
3 tablespoons water

Chocolate Glaze:

2 ounces dark chocolate, chopped (70% cacao or higher)
1/4 cup heavy whipping cream
A pinch of salt

1. Preheat oven to 325 degrees Fahrenheit. Grease a donut pan.

2. In a large bowl, whisk together the almond flour, cocoa powder, erythritol, stevia, baking powder, baking soda and salt. Stir with a fork and break up any lumps. In another small bowl, whisk together eggs, melted butter or coconut oil, vanilla, stevia drops, 2 tablespoons heavy whipping cream and water. Add egg mixture to almond flour mixture and whisk until thoroughly combined and batter is smooth.

3. Fill each cavity of the donut baking pan 2/3 full (do not overfill). Bake for 18 minutes or until set and the donuts spring back when touched. Let cool in the pan for a few minutes and then flip out onto a wire rack to cool completely. Repeat with remaining batter.

4. While the donuts are cooling, make the glaze. Place 1/4 cup heavy cream and a pinch of salt in a small saucepan and heat until just simmering (or microwave in 15 second intervals until it just begins to boil). Pour the hot cream over the chopped chocolate. Allow to sit for 10 minutes before whisking until the mixture is smooth.

5. Dip the tops of the cooled donuts into the chocolate mixture. Place the glazed donuts on a wire rack to cool until the chocolate glaze is set. (You will most likely have some chocolate ganache glaze leftover. Save it in an airtight container. It makes excellent hot fudge sauce!)

Donut Sundae 
Nutritional Information per donut (based on recipe making 12 donuts): 165 calories, 7.6 g carbohydrate (2.7 g dietary fiber, 1.2 g sugars, 3 g sugar alcohols), 14.9 g total fat (6.3 g saturated fat, 0 g trans fat), 41 mg cholesterol, 177 mg sodium, 93.2 mg calcium, 135 mg potassium, 1 mg iron, 155 mg Vit A, 5 mg caffeine, 4.7 g protein. Net carbs per donut: 4.9 grams

Recipe by Kathy Sheehan, copyright 2017
All rights reserved. Please do not duplicate without author's permission.

Thursday, June 1, 2017

Triple Butter Caramel Pecan Fat Bombs

Triple Butter Caramel Pecan Fat Bomb
On my low carb/high healthy fat (LCHF) Keto diet, Fat Bombs offer me a quick energy boost or even can replace a meal without raising my insulin levels if I'm in a hurry to get out the door. Also, they're great on a day when I'm intermittent fasting, but I need a little something to keep going. If I experience that afternoon slump about 3:00 PM, just one fat bomb wakes me up and provides instant energy without caffeine! I always have a batch of Fat Bombs in my refrigerator. They are delicious, have so many uses and are my secret weapon to reduce cravings and keep me on track!

Triple Butter Caramel Pecan Fat Bombs
Makes 10 servings

2 tablespoons coconut oil
2 tablespoons butter
2 ounces unsweetened cocoa butter
3 tablespoons nut butter of choice (I used peanut butter)
1/4 teaspoon vanilla extract
1/8 teaspoon Caramel Sweet Drops, or 8-10 drops English Toffee liquid stevia to taste
10 pecan halves

1. Melt coconut oil, butter, cocoa butter and nut butter together in a small saucepan until melted or in a glass measuring cup in the microwave.

2. Add in the vanilla extract and liquid stevia and whisk until combined. Divide equally between ten mini-size silicone muffin liners and place in the freezer for a few minutes or the refrigerator for about 15 minutes until just beginning to set.

3. Remove and place one pecan half on the top of each fat bomb. Return to the freezer or refrigerator and chill until completely set. These fat bombs must be stored in the refrigerator until just prior to serving because they can melt quickly.

Nutritional Information per fat bomb: 109 calories, 1.1 g carbohydrate (0.4 g dietary fiber, 0.2 g sugars), 11.4 g total fat (5.9 g saturated fat, 0 g trans fat), 6 mg cholesterol, 8 mg sodium, 1.7 mg calcium, 7 mg potassium, 72 mg Vit A, 1.2 g protein. Net carbs per serving: 0.7 g

Recipe by Kathy Sheehan, copyright 2017
All rights reserved. Please do not duplicate without the author's permission.

Sunday, May 21, 2017

Miracle-In-a-Minute Low Carb Bread (or Hamburger Bun)

 
I finally did it! I made the easiest and best gluten free, low carb bread I've ever tasted. It fits all the requirements for a Low Carb/High Fat, Keto, Diabetic or Paleo lifestyle. This definitely will be my go-to sandwich bread or hamburger bun recipe from now on. It's based on "magical microwave bread" recipes that have been floating around the internet for a while, but I've taken it to the next level and perfected it by adding psyllium husk powder to the batter. This simple addition turns the often spongy, too soft miracle bread into one with real bread-like taste and texture. The miraculous part is that it cooks up in the microwave in about 1 minute. I like to toast this bread after cooking to create a nice golden crust. To me, toasting further improves the real bread texture. AH! After 4 years, to be able to have a slice of fresh bread that is gluten-free and tastes really, really good with so little effort...this may be my winning recipe of all time!

Miracle-In-A-Minute Low Carb Bread (or Hamburger Bun)
Makes 1 slice or 1 hamburger bun (1 serving)

3 tablespoons almond flour
A pinch of salt (omit if using salted butter)
1 teaspoon psyllium husk powder (I used NOW Foods brand)
1/2 teaspoon baking powder
1-1/2 tablespoons melted butter (unsalted) or olive oil
1 large egg

1. Grease a 5" by 5" square glass microwaveable dish with butter or spray with non-stick cooking spray; set aside.  In a small mixing bowl, whisk together the almond flour, salt, psyllium husk powder and baking powder. Add the melted butter and egg and whisk vigorously until well combined. Quickly pour the batter into the greased dish. Spread out evenly and to the edges.

2. Microwave on high for about 60 seconds until the top of the bread feels firm and dry to the touch. If additional cooking time is needed, microwave for another 15 seconds.

3. Cool in the pan for a couple of minutes, then remove the bread to a wire rack to cool completely. Once the bread is cooled, you can eat it, toast it or use as you would a normal piece of bread.* This recipe makes 1 slice of bread. (If you use a baking dish of smaller dimensions, the bread will be thick enough to cut into two slices.)

 Low Carb Hamburger Bun
Variations: 

To make a hamburger bun, follow the directions for making the batter and pour into a greased, small, round glass dish (choose a dish that is the dimensions you wish for your bun). If desired, sprinkle the top with sesame seeds. Microwave as directed, although you may have to increase the cooking time to about 90 seconds or until the top feels dry and firm to the touch. Once cooled, cut the bun in half and toast before serving, if desired.

Flavors! You can add herbs or spices to flavor your bread. For example, to make a focaccia or Italian-style bread, use olive oil in place of butter and sprinkle rosemary or Italian seasoning on top of the bread before cooking (or incorporate the herbs into the batter). Dip into olive oil dusted with freshly-ground black pepper and enjoy. To make cinnamon bread, add 1/4 teaspoon each of cinnamon and vanilla extract and 1/8 teaspoon of stevia powder to the batter and sprinkle the top of the bread with additional cinnamon before cooking. Use your imagination!

*Bread can be cut into cubes and toasted to make croutons. Or make gluten-free breadcrumbs by placing bread cubes into a food processor and pulse until the crumbs achieve the consistency you desire.

Nutritional Information per serving (1 recipe): 352 calories, 7.9 g carbohydrate (4.4 g dietary fiber, 0.9 g sugars), 31.8 g total fat (12.8 g saturated fat, 0 g trans fat), 246 mg cholesterol, 420 mg sodium, 208.1 mg calcium, 222 mg potassium, 2 mg iron, 270 mg Vit A, 10.8 g protein. Net carbs per serving: 3.5 grams.

Recipe by Kathy Sheehan, copyright 2017
All rights reserved. Please do not duplicate without the author's permission.
 

Sunday, April 30, 2017

Low Carb Peanut Butter Chocolate Chip Cookies

 
Sometimes you need a little something sweet, but don't want an entire jar full of cookies calling your name every time you walk through the kitchen. This recipe makes two good-size cookies and was inspired by a jumbo chocolate chip cookie from the Cafe Delites website (click here to view that recipe), but I wanted a sugar free version that tastes great and fits into my low carb, ketogenic lifestyle. You won't believe how amazing this cookie is! You'll never believe it's gluten free, very low in sugar (the chips add a tiny bit) and low carb. I've provided both a peanut butter chocolate chip cookie recipe and a plain chocolate chip version, and both variations are delicious. (Any nut butter can be substituted for the peanut butter.) Warm out of the oven, they have the taste and texture of fresh bakery cookies! This has become my favorite low carb cookie recipe and, no doubt, it will become your favorite, too.

Low Carb Peanut Butter Chocolate Chip Cookies
Makes 2 cookies (2 servings)

2 teaspoons butter, melted (use ghee or coconut oil for dairy free)
1 tablespoon creamy or chunky peanut butter, no sugar added (melted)
1 tablespoon beaten egg
2 teaspoons erythritol sweetener (I use LaKanto Monkfruit sweetener)
1/4 teaspoon stevia powder
1/8 teaspoon baking powder
A pinch of salt
1/4 teaspoon vanilla extract
1/4 cup almond flour
2 teaspoons mini dark chocolate chips (70% or higher)

1. Preheat oven to 350 degree Fahrenheit (176 degree Celsius). In a small bowl, whisk together the melted butter, peanut butter (or your favorite nut butter), 1 tablespoon beaten egg, sweetener, stevia, baking powder, a pinch of salt and vanilla. Whisk with a fork until well combined.

2. Add in the almond flour and chocolate chips, mixing until a soft dough forms. Divide dough into two equal portions, place the dough balls on a baking sheet lined with parchment paper and flatten each into a circle about 1/2" thick (I used the bottom of a glass). 

3. Bake in a preheated oven for 15-20 minutes or until the edges are golden brown and the cookie is set. (If you like a soft and chewy cookie, bake for 15 minutes.) Remove from oven and allow to sit on the baking sheet for a couple of minutes before transferring to a wire rack to cool. Cool for about 10 minutes and serve.

Nutritional Information per cookie: 190 calories, 8.7 g carbohydrate (2.2 g dietary fiber, 2.4 g sugars, 4 g sugar alcohols), 16.4 g total fat (4.2 g saturated fat, 0 g trans fat), 32 mg cholesterol, 80 mg sodium, 61.1 mg calcium, 112 mg potassium, 140 mg Vit A, 1 mg iron, 5.8 g protein.  Net carbs per cookie: 6.5 grams

 
Plain Chocolate Chip Cookie Variation: Increase butter to 1 tablespoon, omit peanut butter, reduce beaten egg to 2 teaspoons, increase vanilla to 1/2 teaspoon and increase almond flour to 1/3 cup. Follow directions as above.  Nutritional Information per cookie: 170 calories, 7.9 g carbohydrate, 2 g dietary fiber, 15.5 g total fat, 5 g saturated fat, 4.2 g protein.  Net carbs: 5.9 grams

Peanut Butter Chocolate Chip Recipe by Kathy Sheehan, copyright 2017
All Rights Reserved. Please do not duplicate without author's permission.

Wednesday, April 26, 2017

Low Carb Zucchini Lasagna

 

It's been eight years since I posted a lasagna recipe and, now that I'm living gluten and grain free, it's time for an updated version. My husband brought home two gorgeous, organic zucchini the other day and my plan was to spiralize them and make spaghetti. But because today was a cold and rainy spring day in Maine, I decided to make a warm and comforting baked lasagna instead. Instead of pasta noodles, I cut my zucchini lengthwise into narrow slices and used them between the layers of cheese and sauce. It's important to place the zucchini slices between paper towels and leave at room temperature for at least an hour (or longer) to allow the moisture to be drawn out of this watery vegetable before assembling the casserole. The ricotta cheese mixture and meat sauce can be made a day or two ahead so, when it's time to assemble and bake, the prep time is minimal. This recipe is definitely a keeper! The lasagna was so delicious and, because it is a complete and balanced meal by itself, you don't even need to worry about a side dish. Keep life simple!

Low Carb Zucchini Lasagna
Makes 6 servings

2 large zucchini, about 9 inches long
1 cup shredded mozzarella cheese

Ricotta Cheese Filling:
15 oz. of whole milk or part-skim ricotta cheese
1 cup of chopped fresh spinach (or 1/2 cup frozen, squeezed and drained of moisture)
1/4 cup grated Parmesan cheese
1/2 teaspoon dried basil
1 teaspoon of Italian herb seasoning
1/8 teaspoon nutmeg
1/4 teaspoon black pepper
2 cloves garlic, minced (or 1/2 teaspoon garlic powder)
1 egg, slightly beaten

Meat Sauce:
3/4 pound of sweet Italian sausage, casings removed (or substitute ground beef)
2 cups marinara or your favorite pasta sauce, no sugar added

1. Prepare the zucchini ahead of time by slicing lengthwise into thin slices (about 3/16-inch wide). If you have one, a mandoline works well to make even, thin slices, otherwise cut with a large knife. Lay the slices in a single layer on several layers of paper towel, sprinkle very sparingly with salt and cover with several more layers of paper towel. If desired, you can place a baking sheet over them and weight it with canned goods or other objects. Allow the zucchini slices to remain at room temperature between the paper towels for at least one hour (or longer) to draw out the excess moisture. Wipe off any excess salt before assembling the lasagna.
Step by Step Pictorial

2. In a medium bowl, mix together the Ricotta Cheese Filling ingredients and stir until well combined. Set aside. (If making ahead, refrigerate until you're ready to assemble the lasagna.)

3. In a large skillet, brown the sausage and add the pasta sauce. Stir to combine and set aside. (This can be made ahead and refrigerated, if desired.)

4. Preheat oven to 375 degrees Fahrenheit. To assemble the lasagna, spray a baking pan with non-stick spray or grease with coconut oil or butter. Spoon in about 1/2 cup of the pasta sauce (no sausage) and spread to cover the bottom of the pan. Lay down a layer of the zucchini slices, overlapping just slightly, until the bottom of the pan is covered. Spread 1/3 of the ricotta filling over the zucchini and spread into an even layer, covering the zucchini slices. Top with 1/3 of the meat sauce and spread to edges. Sprinkle sauce with 1/4 cup shredded mozzarella cheese.

5. Repeat with a layer of zucchini slices, 1/3 of the ricotta filling, 1/3 of the meat sauce and 1/4 cup mozzarella.

6. Repeat a final time with a layer of zucchini slices, the remaining ricotta filling, the remaining meat sauce and sprinkle with the remaining 1/2 cup mozzarella.

7. Cover with the pan lid or tightly with foil (spray the foil with non-stick spray to prevent the cheese from sticking). Bake for 50-60 minutes. Remove foil and continue baking for 10 minutes until cheese is bubbly and beginning to brown. Remove from oven and allow to rest for at least 10-15 minutes before slicing and serving.

Nutritional Information per serving (1/6th of recipe): 415 calories, 14 g carbohydrate (3 g dietary fiber, 6.8 g sugars), 26.5 g total fat (11.4 g saturated fat, 0 g trans fat), 106 mg cholesterol, 1048 mg sodium, 430 mg calcium, 327 mg potassium, 981 mg Vit A, 12 mg iron, 29 g protein. Net carbs per serving: 11 grams

 
Recipe by Kathy Sheehan, copyright 2017
All rights reserved. Please do not duplicate without author's permission.

Friday, April 21, 2017

Low Carb, Grain Free Cheese and Onion Enchiladas

  
This is a super simple, low-carb meal that can be assembled ahead and then baked just prior to serving. I recently made several trays of enchiladas for a large gathering and everyone raved and asked for the recipe. The tortillas (or Mexican-style crepes) were made a day or two ahead and the red sauce was whipped up in the blender in a matter of minutes, so it took no time at all to prepare a delicious and satisfying meal for a party of over a dozen people. The nice part was that I assembled the enchiladas in their baking pans on the morning of the event, then just popped them in the oven to bake later, which allowed me to socialize with my guests instead of being stuck in the kitchen. Served with a big salad, some non-GMO corn chips for the carb-eaters and a simple dessert, the evening was a huge success and I never broke a sweat! Cinco de Mayo is coming up on May 5th. If you're looking for a stress-free, festive meal to feed your family or a crowd, then this is the recipe for you.

Grain Free, Mexican-Style Tortillas (or Crepes)
Makes 6 tortillas

1/4 cup mild-flavored nut butter (room temperature), such as cashew, macadamia or almond
2 large eggs
3 tablespoons milk (or non-dairy milk)
1 tablespoon melted butter, ghee or coconut oil
1/8 teaspoon sea salt
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon onion powder
1/4 teaspoon dried oregano
1/8 teaspoon black pepper
Melted butter or coconut oil for cooking

Whisk together all of the ingredients until the nut butter is fully incorporated and the batter is smooth (it will be somewhat thin). Using a small sauté pan, heat over medium-low heat and brush a thin layer of the melted butter or coconut oil around the inside of the heated pan to prevent sticking. (I used an inexpensive, 8" non-stick omelet pan which only required a thin coating of oil. Adjust this amount if needed for your pan.) While holding the heated pan off the heat in your dominant hand, quickly pour a scant 1/4 cup of batter into the center of the pan and immediately begin to swirl the batter around to create a round, very thin tortilla. Keep swirling until the batter firms up in the shape you desire. (To see my YouTube video demonstrating this crepe-making technique, click here: https://www.youtube.com/watch?v=jhzXjJ2HVeM). Replace pan onto the heat and cook the tortilla for about 1 minute until slightly brown around the edges. Very carefully flip the tortilla and cook the second side for about 45 seconds. Remove tortilla to a plate to cool. Repeat until all the batter is gone. Set aside tortillas until you're ready to assemble the enchiladas. For storage, place a piece of parchment paper between each tortilla to prevent them from sticking together. These can be made 1-2 days ahead and refrigerated, although bring to room temperature before rolling the enchiladas for the greatest flexibility. 

Nutritional Information per tortilla (no filling): 117 calories, 2.3 g carbohydrate (0.6 g dietary fiber, 0.2 g sugar) 10.8 g total fat (3.2 g saturated fat, 0 g trans fat), 66 mg cholesterol, 50 mg sodium, 24 mg calcium, 52 mg potassium, 3.4 g protein. Net carbs per serving: 1.7 grams


Easy Blender Enchilada Red Sauce
Makes 2-1/2 cups (10 servings)

2 (8 ounce) cans tomato sauce (no sugar added)
1/2 cup water
1/4-1/2 teaspoon stevia powder (or 2-4 teaspoons erythritol sweetener), to taste
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1-3 tablespoons chili powder, to taste
1-2 teaspoons ground coriander, or to taste
1-2 teaspoons ground cumin, or to taste
1/8 teaspoon sea salt, optional or to taste

Place all of the ingredients in a blender and blend until smooth. (When a measurement range is given for a spice, start with the smallest amount and add more if you like yours spicier. I admit, I'm a wimp and like my sauce mild.) Taste and adjust seasonings, if necessary.

Nutritional Information per 1/4 cup serving (no salt added): 20 calories, 4 g carbohydrate (1.2 g dietary fiber, 1.7 g sugars), 0.2 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 336 mg sodium, 5.3 mg calcium, 150 mg potassium, 0.6 G protein.  Net carbs per serving: 2.8 grams
 
Low Carb, Grain Free Cheese and Onion Enchiladas
Makes 6 enchiladas

6 Grain Free, Mexican-Style Tortillas, room temperature (see recipe above)
1-1/4 cups Easy Blender Enchilada Red Sauce (see recipe above)
1/2 pound sharp cheddar, cut into six 3/4" logs
1 cup shredded Cheddar-Monterey Jack Cheese Blend
6 green onions, chopped (separate white part from green part)

Place 1/2 cup of the Enchilada Red Sauce into a baking pan and spread around to cover the bottom of the pan. Take one cheddar cheese log, roll it inside one tortilla and place it into the sauce-covered baking pan. Repeat with remaining cheese logs and tortillas. Top each enchilada with about 3 tablespoons of the red sauce and spread with a spoon to cover. Evenly divide the white part of the chopped onion over the enchiladas, then sprinkle 1 cup of the Cheddar-Monterey Jack cheese over all.  Cover the pan tightly with foil and bake in a preheated 350-degree Fahrenheit oven for 30 minutes. Remove from oven and top with the chopped green onion and serve.

Nutritional Information per enchilada: 324 calories, 8 g carbohydrate (2 g dietary fiber, 2 g sugars), 25.8 g total fat (12.9 g saturated fat, 0 g trans fat), 86 mg cholesterol, 659 mg sodium, 437 mg calcium, 205 potassium, 1119 mg Vit A, 6 mg Vit C, 17 g protein. Net carbs per enchilada: 6 grams

Recipes by Kathy Sheehan, copyright 2017
All rights reserved. Please do not duplicate without author's permission.

Saturday, February 11, 2017

Zucchini Noodle Carbonara


The other day, my husband was reminiscing about our trip to Italy many years ago and dreaming about the excellent and authentic pasta carbonara he had there. Every time we talk about that trip, he brings up the carbonara! Tonight, I recreated this special dish for him. He had his over traditional pasta and I had mine over zucchini noodles. We were both delighted with the result! Carbonara is not particularly difficult to make, but can be tricky because, if you cook the egg-parmesan sauce at too high of a temperature, you get carbonara scramble instead of a creamy sauce, so be watchful. The thing I love most about this dish is that when served over zoodles and/or shiritaki noodles, it's an elegant and very low carb meal. I have provided the option to replace one of the zucchini with a package of shiritaki noodles. The shiritaki noodles absorb the sauce nicely and can provide a more noodle-like texture for those who may balk at the thought of an entire plate of vegetables! This low-carb carbonara is a great, quick meal when you want something spectacular that will impress, but don't want to spend too much time in the kitchen. It would make a wonderful Valentine's Day dinner!


Zucchini Noodle Carbonara
Makes 4 servings

4 spirialized zucchini (use spaghetti blade)
1 package Angel Hair shiritaki noodles (optional, but if using, reduce number of zucchini to 3)
4 ounces pancetta, cubed (or substitute bacon)
4 garlic cloves, minced
1 large egg
1/2 cup grated Parmigiano Reggiano cheese, plus more for serving
Freshly ground black pepper to taste
1 handful of fresh, flat-leaf parsley, chopped (or 1 TB dried)

1. In a heavy skillet over medium heat, brown the pancetta or bacon until crispy. Add the garlic and sauté for 1 minute. With a slotted spoon, remove pancetta and garlic to a paper towel-lined plate; set aside. Reduce heat to low. Remove all but about 2 TB of the grease in the skillet and add zucchini noodles. Sauté uncovered, stirring occasionally, to soften the zoodles and allow the zucchini to release some moisure.

2.  Place the drained and rinsed shiritaki noodles (if using) into another dry pan or skillet and stir frequently over high heat until the moisture has evaporated. Remove from heat; set aside and keep warm.

3. When the zoodles are suffiencently soften to your liking, remove skillet from heat and allow to sit while you prepare the sauce ingredients (this is important!). Add the shiritaki noodles and toss to mix. In a small bowl, mix together the 1/2 cup grated cheese and egg; add to the noodle mixture, stirring constantly, until noodles are well coated.  The residual heat from the skillet and noodles will cook the egg. Do not overcook! (If you see the egg beginning to seize up and scramble, immediately remove mixture from heated pan to prevent further cooking.) The sauce should be creamy and smooth. Season the carbonara with black pepper. Mound the carbonara into individual dishes, garnish with chopped parsley and serve immediately.  Pass extra shredded or grated cheese around the table.

Nutritional information per serving (1/4 recipe): 209 calories, 9 g carbohydrate (2.2 g dietary fiber, 5.2 g sugars), 13.7 g total fat (5.5 g saturated fat, 0 g trans fat), 186 mg cholesterol, 470 mg sodium, 191.8 mg calcium, 597 mg potassium, 14.2 G protein. Net carbs per serving: 6.8 grams

Recipe by Kathy Sheehan, copyright 2017
All rights reserved. Please do not duplicate without author's permission.

Wednesday, February 1, 2017

Sautéed Red Cabbage with Bacon and Onions


Part of my strategy for keeping my blood sugar and weight in check is intermittent fasting. Because the body and metabolism resets itself whenever you're on a calorie restricted diet for a period of time (which explains the weight loss plateaus most dieters hit), it's a good idea to keep the body guessing! Intermittent fasting at irregular intervals makes it easier to lose weight and keep it off. Over the holidays, I regained some weight and, as a result, my blood sugar started creeping up to prediabetic levels again. On January 2nd and continuing for 2 weeks, I began an intermittent fasting schedule of skipping breakfast (to allow for 16-18 hour fast between dinner the night before and my next meal) and eating only within a 6 hour window each day. That worked to bring my blood glucose (BG) down a bit and steadied my weight, but it didn't go far enough or act quickly enough for me. Then for the next two weeks, I only ate one meal a day. That brought greater success! I lost 4 pounds and my fasting BG came down 10 points, but still not low enough and, although progress was slow and steady, I wanted faster results. After reading the book The Complete Guide to Fasting by Dr. Jason Fung MD with Jimmy Moore, I was motivated to try an extended fast. Today I just completed a 3-day total fast that only allowed coffee, tea, broth and water and was completely surprised how easy it was to do! In 3 days, I lost 2 pounds, lost inches around my waist and hips and experienced perfectly normal blood glucose. This morning I woke up to a fasting BG of 78! Even tonight, as I was making dinner, I thought I could have gone on for another day or more! I didn't experience any hunger or discomfort and, as a matter-of-fact, I felt GREAT the whole time! If you're struggling with weight or getting your blood sugar under control, I highly recommend that you get Dr. Fung's book and learn about his successful therapy that includes intermittent fasting for reversing diabetes, sometimes as quickly as a couple of weeks.


I wanted to share my break-fast meal, which was really, really delicious after having not eaten for 3 days! In this sweet and sour red cabbage sauté, I replaced the sugar of a traditional recipe with my favorite erythritol sweetener, LaKanto Monkfruit sweetener, and the result was perfection. My non-diabetic husband loved it too. It paired beautifully with an award-winning white wine and herb sausage I bought at my local Whole Foods. This low carb side dish is quick and easy to make and will become favorite of your family, too!

Sautéed Red Cabbage with Bacon and Onions
Makes 4 servings

3 slices of organic bacon, sliced into narrow strips (reserve grease)
1/2 cup onion, thinly sliced
4 cups red cabbage, thinly sliced (about 1/2 head)
3 tablespoons apple cider vinegar
1/2 teaspoon kosher or sea salt
2 teaspoons dried rosemary
3-4 teaspoons LaKanto Monkfruit sweetener, or to taste (or another erythritol sweetener)

1. In a large enameled pot or pan (not cast iron because the vinegar may react with the pan), sauté the bacon until crispy. Remove to drain on a paper towel and reserve bacon grease in the pan. Sauté the onion in the fat. When it is transluscent, add the cabbage and cook, covered and stirring frequently, until the cabbage has begun to soften.

2. Add the vinegar, rosemary and salt. Allow the cabbage mixture to continue cooking until soft and can be pierced with a fork.

3.  Add the sweetener. Start with 3 teaspoons and add more if needed to reach your desired sweetness. Add a tablespoon or two of water if the mixture becomes too dry. Add the bacon back into the pan. Stir and serve.

Nutritional Information per serving (1/4 recipe): 72 calories, 9 g carbohydrate (2.4 g dietary fiber, 4.3 g sugars, 4 g sugar alcohols), 2.9 g total fat (0.9 g saturated fat, 0 g trans fat), 52.8 mg calcium, 461 mg sodium, 287 mg potassium, 1013 mg Vit A, 52 mg Vit C, 1 mg iron, 3.8 g protein. Net carbs per serving: 6.6 grams

Recipe by Kathy Sheehan, copyright 2017
All rights reserved. Please do not duplicate without author's permission.