Diabetics Rejoice!: November 2017

Monday, November 20, 2017

Low Carb Cranberry Orange Pound Cake

If you haven’t made some sugar free dried cranberries for the upcoming holiday season of baking, it’s time! (Click here for the recipe.) They’re easy to make and so versatile. This delicious pound cake is just one recipe in which these sweet-tart berries can be the star of the show.

Low Carb Cranberry Orange Pound Cake

Makes 12 servings

1-3/4 cup almond flour

1/4 cup coconut flour

3/4 teaspoon stevia powder (I used SweetLeaf brand)

2 teaspoons baking powder

1/2 teaspoon salt

1/4 cup butter (1/2 stick), room temperature

4 ounces cream cheese, room temperature

1/3 cup granulated erythritol (I used LaKanto Monkfruit sweetener)

4 large eggs, room temperature

1 tablespoon almond or coconut milk

1/2 teaspoon orange extract

1/2 teaspoon lemon extract

1 teaspoon orange zest

1/3 cup sugar free dried cranberries, chopped (see separate recipe here)

3 tablespoons chopped pecans

1. Preheat oven to 350 degrees Fahrenheit. Grease an 8x4 inch loaf pan.

2. In a medium bowl, whisk together the almond flour, coconut flour, stevia, baking powder and salt. Whisk until no lumps remain; set aside.

3. Using a handheld or standing mixer, cream together the butter, cream cheese and erythritol in a large mixing bowl until fluffy and well combined. Add the eggs one at a time, beating between each addition. Add the almond or coconut milk, orange and lemon extracts and beat until incorporated and batter is smooth.

4. Add the dry ingredients and orange zest to the wet ingredients and beat on medium speed until well combined. Fold in chopped cranberries and pecans. The batter will be thick.

5. Transfer the batter to the prepared loaf pan. Smooth the top and bake for 45-50 minutes. The cake should be deep golden brown and when you stick a toothpick in the center, it should come out clean. Cool the cake in the loaf pan for about 20 minutes, then remove from pan and cool completely on a wire rack before slicing.

Nutritional Information per serving (1/12th of recipe): 183 calories, 9.6 g carbohydrate (3.2 g dietary fiber, 1.1 g sugars, 5.3 g sugar alcohols), 16 g total fat (5.8 g saturated fat, 0 g trans fat), 84 mg cholesterol, 228 mg sodium, 102.4 mg calcium, 110 mg potassium, 1 mg iron, 302 mg Vit A, 5.8 g protein. Net carbs per serving: 6.4 grams

Tuesday, November 14, 2017

My Low Carb Eggnog

It’s that time of year when I start seeing eggnog in the stores...and wishing I could have some. Store-bought eggnog is loaded with sugar, but not my recipe! You will be amazed and delighted by the real, eggnog flavor of this low carb holiday specialty. It’s thick and creamy, just like I remember from my pre-Keto days, and satisfies my desire for good, old-fashioned eggnog. The addition of alcohol is completely optional (I didn’t add any, since I don’t care for boozy nog). Raise your glass this holiday and enjoy! Cheers!

My Low Carb Eggnog

Makes 12 servings (the entire recipes makes about 1½ quarts)

6 large eggs

2 egg yolks

½ cup + 2 tablespoons allulose

1/4 teaspoon table salt

1 cup Fairlife Whole Milk

½ cup heavy cream

½ cup water

2 cups unsweetened almond or coconut milk beverage

1/4 to ½ cup brandy, bourbon or dark rum to taste (optional)

1 tablespoon vanilla extract

½ teaspoon nutmeg, plus extra for garnish

6-8 drops monkfruit extract or stevia, to taste

½ cup heavy cream, whipped to soft peaks

1. Off heat, whisk eggs, yolks, allulose, and salt in a heavy saucepan. Stir in whole milk, heavy cream, water and almond or coconut milk. (Do this in small additions because it’s easier to incorporate, instead of all at once.) Heat slowly over lowest heat setting, stirring constantly, until the mixture reaches 160 degrees Fahrenheit, thickens slightly and coats the back of a spoon, about 20-25 minutes. Pour the eggnog through a sieve into a large bowl. Stir in liquor, if using. Add vanilla, nutmeg and monkfruit extract or stevia. Cover with plastic wrap (with the plastic wrap touching the surface of the eggnog) and refrigerate until well chilled, at least 3 hours or up to 3 days.

2. Just before serving, whip the ½ cup heavy cream in a medium bowl to soft peaks. Fold whipped cream into the eggnog mixture until completely incorporated. Serve in a chilled punch bowl or cups, garnishing with a sprinkle of nutmeg, if desired.

Nutritional Information per 1/2 cup (no alcohol): 141 calories, 1.4 g carbohydrate (0 g dietary fiber, 0.4 g sugars, 6 g sugar alcohols), 13 g total fat (6.2 g saturated fat, 0 g trans fat), 162 mg cholesterol, 92 mg sodium, 87.9 mg calcium, 82 mg potassium, 132 mg Vit A, 5.6 g protein. Net carbs per serving: 1.4 grams

Thursday, November 9, 2017

Chocolate Peppermint Kefir Smoothie

Chocolate and peppermint are one of my favorite flavor combinations, especially around the holidays. Creamy and delicious, this smoothie is loaded with antioxidants, electrolytes, probiotics and is packed with immune and brain boosting nutrition. But it’s the cool mint taste that wins me over! I find that it’s the perfect way to start my day. Because of the “slow carbs” and healthy fat ingredients, this smoothie keeps me feeling satiated and my blood sugar stable all morning and long into the afternoon.

Chocolate Peppermint Kefir Smoothie

Makes 2 servings (or 1 large, meal replacement serving)

1 cup plain kefir

1 cup coconut or almond milk

2/3 cup organic spinach leaves (or Swiss chard)

1 tablespoon chia seeds

2 tablespoons unsweetened cocoa powder (or raw cacao powder)

1/4 avocado (see Tip*)

1 tablespoon coconut or flax oil

1/2 teaspoon stevia powder, or to taste (I used SweetLeaf brand)

1/8 teaspoon pink Himalayan salt

1/4 teaspoon peppermint extract (or about 15 fresh mint leaves), to taste

5 ice cubes

Enough water to reach desired consistency (about 1/2 to 3/4 cup)

Place all of the ingredients into a blender and blend on high until smooth.

*Tip: I buy avocados when they’re on sale and, when they’re ripe, I cut them into quarters, put the slices in a freezer bag and freeze them. They remain fresh and are great for adding to smoothies. Did you know that avocados contain more potassium than a banana? Plus they’re low in sugar and high in fiber!)

Nutritional Information per serving (1/2 recipe): 243 calories, 9.8 g carbohydrate (5.3 g dietary fiber, 3.2 g sugars), 17.8 g total fat (7.8 g saturated fat, 0 g trans fat), 12 mg cholesterol, 177 mg sodium, 378.3 mg calcium, 223 mg potassium, 477 mg Vit A, 4 mg Vit C, 5 mg iron, 8.1 g protein. Net carbs per serving: 4.5 grams.

Thursday, November 2, 2017

Cranberry Nut Donuts with Orange Glaze

For me, tart cranberries with nuts and sweet orange are an autumn or holiday flavor combination. For many years, I’ve avoided using dried cranberries due to their extremely high sugar and carb content. (You’d think that someone would have figured out to make dried cranberries without sugar, but I guess not. I’ve searched and they are not available in stores or online.) The other day, I discovered a very easy recipe for making my own sugar-free dried cranberries at home (click here for the recipe) and they turned out perfectly! I’m so delighted once again to have this pantry staple on hand to use in muffins, salads, cookies and my husband’s famous Thanksgiving dressing. Also, because they are so delicious, I was inspired to use them this morning to create these marvelous low carb donuts. I’m ready now! Bring on the holidays!!

Cranberry Nut Donuts with Orange Glaze

Makes 6 donuts (more or less, depending on your pan)

1/2 cup almond flour

1 tablespoon coconut flour

1 tablespoon unflavored whey protein powder

1 tbsp + 1 tsp granulated erythritol (I used LaKanto Monkfruit Sweetener)

3/4 teaspoon stevia powder (I used SweetLeaf brand)

1 teaspoon baking powder

A pinch of salt

2 tablespoons butter, melted

1 large egg, lightly beaten

2 tablespoons water

1/8 teaspoon orange extract

1 teaspoon orange zest

2 tablespoons finely chopped pecans

3 tablespoons sugar free dried cranberries, chopped (see recipe here)

Orange Glaze:

1/4 cup powdered erythritol (I used Swerve Confectioner’s)

1 tablespoon orange juice (or water)

1/8 teaspoon orange extract (if using water, increase to 1/4 teaspoon)

1. For the donuts, lightly grease a donut baking pan and preheat the oven to 325 degrees Fahrenheit. In a medium bowl, whisk together the almond flour, coconut flour, whey protein powder, erythritol, stevia, baking powder and salt until no lumps remain and the ingredients are well combined.

2. In a separate small bowl, whisk together the melted butter, egg, water, orange extract and orange zest. Add the wet ingredients to the dry ingredients and whisk thoroughly to combine. Fold in the chopped pecans and cranberries until well distributed.

3. Fill the donut holes approximately 2/3 to 3/4 full (do not overfill). Bake for 16-18 minutes or until the donuts are browned on the edges and spring back when touched. Let cool in the pan for 5 minutes, then flip out onto a wire rack to cool completely before glazing.

4. To make the glaze, whisk together the powdered erythritol, orange juice and extract in a shallow bowl until smooth. If too thin, add more erythritol. If too thick, add more liquid, a few drops at a time, until the desired consistency is reached.

5. Dip the tops of the cooled donuts into the glaze. (Be sure to hold the donuts carefully because they may be delicate. The distribution of the cranberries and pecans might have created some weak spots and you don’t want them to fall apart.) Place the glazed donuts on a wire rack for a few minutes until the glaze is set. Leftover donuts can be stored in an airtight container at room temperature for up to 2 days.

Nutritional Information per donut (based on six per recipe): 127 calories, 6.8 g carbohydrate (2.1 g dietary fiber, 1.1 g sugars, 8 g sugar alcohols), 11.2 g total fat (3.4 g saturated fat, 0 g trans fat), 41 mg cholesterol, 107 mg sodium, 31.6 mg calcium, 104 mg potassium, 1 mg iron, 175 mg Vit A, 3 mg Vit C, 3.9 g protein. Net carbs per serving: 4.7 grams