Tuesday, August 15, 2017

Chocolate-Covered Blueberries Smoothie

Right now the wild Maine blueberries are in season and abundant in the local stores and Farmer's Markets. On my low carb/high healthy fat/moderate protein diet (LCHF) I don't eat a lot of fruit, but these tiny sapphire jewels are carb-worthy in my opinion, so I indulge in a couple of pints every summer while they're fresh. I am picky about my berries though and only buy organic. This morning I made a smoothie with one of my favorite flavor combinations. This smoothie is packed with antioxidants from both the raw cacao and the berries, not to mention the fiber and other goodness from the freshly-picked kale from my garden! The deep, dark purple color is both pleasing to the eye and lets me know that this is a nutrient-dense, healthy way to start my day. Cheers!

Chocolate-Covered Blueberries Smoothie
Makes 1 adult-size serving (or 2 child-size servings)

1/2 cup plain unsweetened kefir or yogurt
1/4 cup organic blueberries, fresh or frozen
1 cup coconut milk or almond milk
2 tablespoons unsweetened raw cacao or cocoa powder
1 tablespoon cacao nibs (optional, but adds an additional depth of chocolate flavor)
1/2 teaspoon vanilla extract
1/4 to 1/2 teaspoon stevia powder to taste (I used Sweet Leaf brand)
2-3 kale leaves, roughly chopped (or substitute 1/2 cup any leafy green)
1/2 tablespoon collagen hydrolysate (or your favorite protein powder)
1 pinch of sea or pink Himalayan salt
1 tablespoon coconut or flax oil (healthy fat keeps you fuller for longer)
4-5 ice cubes
Water, if needed, to achieve desired consistency

Place all of the ingredients in your blender and blend on high speed until smooth.

Nutritional Information per entire recipe: 282 calories, 20 g carbohydrate, 12 g dietary fiber, 13 g protein. Net carbs per serving: 8 grams

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

Saturday, August 12, 2017

Low Carb Creamy Coleslaw

Sometimes I forget about coleslaw, but it's really the perfect side dish for a cookout, family gathering, picnic or potluck. It's so quick and easy to throw together, it's a shame that I don't make it often. With the help of a food processor, I can shred my own cabbage and carrot in minutes, but you can use a bag of prepackaged coleslaw mix, if you prefer. This recipe is super creamy with just the right amount of tang from the apple cider vinegar. Replace the sugar in a traditional recipe with erythritol or stevia and you have a delicious, low carb coleslaw the whole family will love.

Low Carb Creamy Coleslaw
Makes about 8 servings

1 small head green cabbage, shredded
1 small carrot, finely shredded

Dressing Ingredients:

2/3 cup mayonnaise 
2 tablespoons sour cream
2 tablespoons minced onion
1-2 tablespoons powdered erythritol, to taste (I used Swerve Confectioners)
1.5 tablespoons apple cider vinegar
1/2 teaspoon celery salt
Salt and freshly ground pepper to taste

Combine the shredded cabbage and carrot in a large bowl. In a separate bowl, whisk together the dressing ingredients. Add to the cabbage mixture and stir to coat the cabbage. (Use only the amount of dressing needed to coat the slaw mix. You may have some leftover dressing, which can be stored in the refrigerator for up to 2 weeks.) Mix well to combine. Taste and adjust seasoning, adding more salt, pepper or sweetener if desired. Refrigerate for 45 minutes or more to allow the flavors to blend.

Nutritional Information per serving (about 1/2 cup): 155 calories, 6.4 g carbohydrate (2 g dietary fiber, 3.5 g sugars, 1.9 g sugar alcohols), 14.5 g total fat (2.5 g saturated fat, 0 g trans fat), 8 mg cholesterol, 236 mg sodium, 48 mg calcium, 246 mg potassium, 1230 mg Vit A, 1 mg iron, 1.5 g protein. Net carbs per serving: 4.4 grams

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