Diabetics Rejoice!: January 2019

Tuesday, January 22, 2019

Low Carb Peanut Butter with Chocolate Biscotti

I have always shied away from making biscotti, which are twice baked cookies. I guess it was that “twice baked” part that made me think they were too complicated. Well, I can tell you, they’re not! As a matter-of-fact, because I don’t need to scoop or shape them into individual cookies prior to the first bake, I find them easier! This recipe is quickly becoming a favorite. Crunchy peanut butter cookies dipped in chocolate...what more could I ask for? When dunked in coffee, cacao tea or low carb hot chocolate, these cookies make the best afternoon snack or dessert.

Low Carb Peanut Butter with Chocolate Biscotti

Makes 15 cookies

Biscotti Ingredients:

1-2/3 cups almond flour

1/3 cup granulated erythritol (I used LaKanto Classic)

1 teaspoon baking powder

1/2 teaspoon xanthan gum (optional, but makes a crisper cookie)

1/4 teaspoon salt

1/3 cup natural crunchy peanut butter (only ingredients should be peanuts and salt)

1 large egg, lightly beaten

1/2 teaspoon vanilla extract

Dark Chocolate Dip Ingredients:

2-1/2 ounces sugar free chocolate chips (I used Lily’s)

1-1/2 teaspoon refined coconut oil (or unrefined, but will impart a slight coconut flavor)

1. Before you begin, make sure that all of the ingredients are at room temperature (this will make the dough more flexible later). Preheat oven to 325F and line a large baking sheet with parchment or a silicone liner.

2. In a large bowl, whisk together the almond flour, erythritol, baking powder, xanthan gum and salt until no lumps remain. Whisk the egg and vanilla extract together and add to the dry ingredients, along with the crunchy peanut butter, and stir with a wooden spoon until a firm dough forms.

3. Turn the dough out onto the lined cookie sheet and pat or roll the dough into a long and low 4” x 10” rectangle. Bake in the preheated oven for about 20-25 minutes or until just firm to the touch. Remove from the oven and allow to cool for 15 minutes. Meanwhile, reduce the oven temperature to 250F.

4. With a sharp knife, cut the rectangle into 15 equal slices. (Cut straight down, do not use a sawing motion which may cause the cookies to crumble.) Place the cookies, cut side down, onto the baking sheet and bake for 15 minutes at the reduced temperature. Remove from oven and gently turn the cookies over to the opposite cut side and bake again for 12 minutes. Turn off the heat and allow the cookies to remain in the oven until completely cooled. (They will crisp up as they cool.)

5. Once the cookies are cooled, make the chocolate dip by melting the chocolate chips and coconut oil in a double boiler over hot or gently simmering water (be sure no water gets into the chips while melting or they will seize). Another method of melting the chocolate is to heat in a microwave safe bowl at 15 second intervals, being sure not to overheat or boil, until just melted. Whisk the chocolate mixture until smooth.

6. Dip each biscotti into the chocolate mixture to coat one cut side and carefully place on the parchment lined cookie sheet, chocolate side up. Allow to cool until the chocolate is set. To hasten the process, you may refrigerate the biscotti for about 15-20 minutes. The biscotti can be stored in an airtight container at room temperature for up to a week.

Nutritional Information per cookie: 124 calories, 6.7 g carbohydrate (2.6 g dietary fiber, 0.6 g sugars, 2.7 g sugar alcohols), 10.3 g total fat (1.2 g saturated fat, 0 g trans fat), 12 mg cholesterol, 86 mg sodium, 92 mg potassium, 50 mg calcium, 1 mg iron, 4.4 g protein. Net carbs per serving: 4.1 grams

Wednesday, January 9, 2019

Low Carb Hot Chocolate made with Cacao Tea

I love hot chocolate especially in the winter but, because I’m consuming a very strict low carbohydrate diet, even “low carb” recipes that depend on unsweetened cocoa powder for their chocolate flavor are too high in carbs for me. During my last visit to Williamsburg, I discovered Cacao Tea, a favorite of Martha Washington! Roasted cacao shells are the only ingredient (some brands add cacao nibs too), it is caffeine free and when brewed like ordinary tea, the resulting light chocolate-flavored tea has zero carbs! It’s good on its own with a little sweetener and cream but, when I use it as a base and doctor it up, it turns into a delicious milk chocolate hot cocoa! A huge 2-cup (16 oz.) serving is only 2 carbs, which fits perfectly into my daily meal plan...everyday!

Low Carb Hot Chocolate made with Cacao Tea

Makes 1 generous serving

2 teaspoons of cacao tea (can be purchased online, Oliver Pluff is the brand I used)

12 ounces of hot water (1-1/2 cups)

1/2 cup unsweetened almond or coconut milk

1 tablespoon heavy cream

2 tablespoons (1 oz) Mascarpone cheese

1 teaspoon unsweetened cocoa powder

5-8 drops of monkfruit extract, to taste (chocolate or regular, I used LaKanto brand)

A pinch of salt

1/8 teaspoon chocolate extract, optional but adds more chocolate flavor (or vanilla can be substituted)

1. Brew the cacao tea in the 12 ounces of hot water for 10 minutes.

2. Into a blender, add the remaining ingredients. Strain the cacao shells out of the tea and discard the solids. Add the tea to the blender and blend until smooth. If needed, reheat the “hot chocolate” in the microwave or in a small pan on the stove until desired temperature is reached. Enjoy!

Nutritional Information per entire recipe (1 pint): 234 calories, 2.3 g carbohydrates (0.7 g dietary fiber, 0.1 g sugars), 26.5 g total fat (17 g saturated fat, 0 g trans fat), 76 mg cholesterol, 34 mg sodium, 44.3 mg calcium, 13 mg potassium, 2.7 g protein. Net carbs per serving: 1.6 grams

More about my experience with Type 2 diabetes:

After experiencing gestational diabetes while pregnant in 1988, it wasn't long before a diagnosis of Type 2 diabetes was made, and then, much later, I was correctly diagnosed with autoimmune Type 1.5 (Latent Autoimmune Diabetes in Adults, also known as LADA).

Like many people newly diagnosed, I had to read and learn what diabetes was all about. I did everything my doctor told me to do, took my medication exactly as prescribed, began to exercise more, I consulted with a diabetic nutritionist, I changed my carb-loving lifestyle to within the dietary guideline of my nutritionist and lost some weight. For many years, following the advice of the experts, I managed the disease fairly well. Yet, it concerned me that my need for medication continued to rise steadily, but I was told by my doctor that diabetes is a progressive disease and that what I was experiencing was normal. In a few years of trying diet change, exercise and oral medication alone, I was prescribed insulin to go along with the oral meds. My blood sugars stabilized, but my need for more and more insulin over time to manage good control continued to go slowly and steadily upward, along with my weight. With the larger and larger amounts of insulin (the fat storage hormone), it didn’t take long for me to become obese! I was not pleased because at the rate my need for meds was growing, it appeared that it wouldn't be long before my condition would be too difficult to control.

Finally, I said "enough!" Something had to change! I read The Diet Cure by Julia Ross and began a diet overhaul unlike anything ever suggested by my diabetic team. Two other books I highly recommend are The Blood Sugar Solution by Dr. Mark Hyman for a T2 diabetic and Dr. Bernstein’s Diabetes Solution by Dr. Richard Bernstein for a T1 or any diabetic on insulin. I cut out all white starches and grains from my diet and went 100% sugar free. (No expert had ever suggested I look at the sugar grams in the foods I ate before and I was shocked to discover large amounts hidden in most processed foods, even items not meant to be sweet!) I began to eat mainly fresh vegetables, very small amounts of fruit and only when it's in season (I love summer berries!), plenty of healthy fats and a moderate amount of high-quality protein. I now follow a Ketogenic diet which allows about 20-30 grams of good carbs per day, mainly in the form of non-starchy vegetables. I don't go out often but, when I do, I go to a restaurant where I know I can eat within my diet. By living this lifestyle, I lost over 65 pounds but, more than that, my need for medication grew less and less. I now need only very small amounts of insulin at meals and 4 units of long-acting insulin at bedtime (down from over 25 units when I was eating higher carb). The best part is that I’ve been able to stop all other oral prescription medications, as well! My blood glucose is always steady, in a normal range and hardly ever goes above 100 mg/dl. My A1c is consistently 4.9 or lower. These excellent health outcomes keep me motivated to stick with a keto lifestyle, plus I really enjoy the food!

I am now at my ideal weight and have kept it steady for over six years. My cravings for carbohydrates and my voracious "sweet tooth" are well controlled. I am motivated to cook and have made cooking healthy my #1 hobby. I'm excited about incorporating the alternative flours into my baking so I can occasionally still enjoy a dessert or bread product in my diet. The outlook of managing my diabetes and the future of my health is extremely positive.

If you're reading this and dealing with similar issues, take heart! You can make the necessary changes to your diet and lifestyle to share in this positive outlook, too. Just take it one day at a time, be good to yourself, and do not depend solely on medication. I had to face the fact: There is no "magic pill" out there! Instead, I needed to commit to eating well to heal myself from within. Remember, it's your future and your health; no one can do this for you! You owe it to yourself and your loved ones!

Tuesday, January 22, 2019

Low Carb Peanut Butter with Chocolate Biscotti

Wednesday, January 9, 2019

Low Carb Hot Chocolate made with Cacao Tea

Diabetics Rejoice!