Low Carb Christmas Eve Potato Soup (Made with cauliflower, but you’d never know it!)

It has been a tradition since I was a child to enjoy a particular heirloom recipe at this time of year, taught to me by my grandmother and simply known as Christmas Eve Potato Soup. Because it is only made once a year, it has remained a family favorite through several generations that is anticipated with joy and excitement, just like Santa Claus. It just wouldn’t be Christmas at my house without it! I have tried many times to reduce the carbs in this special recipe by substituting the potatoes with white beans, turnips or daikon radishes, but the result was always a bit disappointing...until now!! I was going to make the soup with fresh cauliflower florets this year, but then it occurred to me that frozen cauliflower already has been blanched, so it would impart a milder flavor. It turned out to be the perfect potato substitute! I chose frozen riced cauliflower and puréed it with the broth prior to adding it to the soup. Combined with the other ingredients, this low carb version is a winner in every way! Both my husband and daughter agree that it tastes just like the real thing. The best part? It only has 9 net carbs for a generous 2 cup serving! (Compared to the traditional recipe which has over 45 carbs for a smaller serving, it’s quite a reduction.) From now on, this low carb version will have a place of honor on my Christmas Eve dinner table!

Low Carb Christmas Eve Potato Soup (made with cauliflower)

Makes 4 servings

4 slices of bacon, diced

2 trimmed leeks, sliced into half moons

1/4 cup chopped onion

3 cups frozen riced cauliflower, thawed

4 cups chicken broth

1/2 teaspoon xanthan gum

2 beaten egg yolks

1 cup sour cream

1 teaspoon chopped parsley as a garnish

Salt and pepper to taste

1. In a large heavy pot, sauté the bacon until beginning to brown and crisp. Add the onion and leeks and continue to sauté for 5 minutes.

2. Purée the broth with the thawed riced cauliflower in a blender until smooth. Add the purée to the leek mixture and bring to a boil. Reduce heat to low and simmer, covered, for 20 minutes, stirring occasionally.

3. Sprinkle with the xanthan gum while whisking continuously to thicken slightly. Remove from heat.

4. In a small bowl, combine the egg yolks with the sour cream. Spoon a ladle of the hot soup into the egg/sour cream mixture to temper and thin the egg mixture, then slowly add the egg mixture to the soup, stirring constantly until well incorporated. Return soup to the heat and gently simmer, uncovered, for 10 minutes. Add salt and pepper to taste.

NOTES: This soup is actually better the second day, so feel free to make it ahead and reheat before serving. If you need to reduce sodium in your diet, you can use low sodium chicken broth in place of regular.

Nutritional Information per serving (about 2 cups): 250 calories, 11.3 g carbohydrate (2.3 g dietary fiber, 3.9 g sugars), 17.3 g total fat (9.5 g saturated fat), 140 mg cholesterol, 770 mg sodium, 108 mg calcium, 195 mg potassium, 1 mg iron, 259 mg Vit A, 35 mg Vit C, 12.2 g protein. Net carbs per serving: 9 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Chocolate Peppermint Bark Chaffle Cake

Wherever you go at this time of year, you’ll see boxes of Peppermint Bark candy. The combination of chocolate, vanilla or white chocolate with peppermint is a classic holiday treat. This low carb chaffle cake will definitely please anyone who loves this flavor combo. The sugar free peppermint candy sprinkled on top of the finished cake gives it a festive look. This triple-layer, mini cake is perfect for sharing a bit of Christmas cheer with your best friend!

Chocolate Peppermint Bark Chaffle Cake

Makes 2 servings

Chaffle Ingredients:

1 large egg, room temperature

2 tablespoons cream cheese, softened (or substitute sour cream)

1 tablespoon dark cocoa powder, unsweetened

2 tablespoons almond flour

1/4 teaspoon baking powder

2 teaspoons monkfruit-erythritol sweetener, granulated

1/8 teaspoon instant coffee powder (optional)

8 drops monkfruit extract (or add another teaspoon of granulated sweetener)

1/4 teaspoon pure peppermint extract

1 teaspoon water

Vanilla Buttercream Frosting:

1 ounce cream cheese, softened

3 tablespoons unsalted butter, room temperature

3 tablespoons powdered erythritol sweetener

1/2 teaspoon vanilla extract

2 1/2 tablespoons heavy whipping cream (plus more, if needed)

Chocolate Peppermint Ganache: (see *Note)

4 tablespoons heavy whipping cream

3 tablespoons sugar free dark or semi-sweet chocolate chips

1/4 teaspoon pure peppermint extract

Additional heavy cream, if needed

Topping:

1 teaspoon sugar free peppermint candy, crushed into small pieces

1. Preheat a mini waffle maker. (If using a larger waffle maker, you will need to double or triple this recipe.)

2. Mix together all of the chaffle ingredients and whisk until a smooth batter forms. Divide the mixture into thirds and spoon about 3-4 tablespoons of the batter onto the heated waffle maker. Close the lid and cook for 3 to 3 1/2 minutes. Remove chaffle to a wire rack to cool completely while you make two more chaffles. (This recipe makes 3 mini waffles.)

3. To make the Vanilla Buttercream Frosting, whip together the softened cream cheese and butter using a handheld or standing mixer until well combined. Beat in the sweetener and vanilla extract, then add the heavy cream 1 tablespoon at a time until a spreadable consistency is achieved. 

4. To make the Chocolate Peppermint Ganache, heat the heavy whipping cream in a small bowl and microwave in 15 second intervals until the cream is very hot and beginning to bubble around the edges. (You can also heat the cream in a small saucepan on the stove.) Add the chocolate chips and allow to sit for 5-8 minutes until the chocolate has melted, then whisk until smooth. Add the peppermint extract and stir to combine. If your ganache is too thick, add 1-2 teaspoons of hot cream and whisk until it is pourable. If needed, you can reheat for 6-8 seconds in the microwave, but do not allow the mixture to boil.

5. To assemble cake: Place one chaffle onto a plate, spread with about 1/3 of the buttercream frosting and drizzle with 1 tablespoon of ganache. Top with a second layer and spread with frosting and drizzle with ganache. Finally, add the last layer, spread with the remaining frosting and drizzle with 1-2 tablespoons of ganache and sprinkle the top with 1 teaspoon of crushed sugar free peppermint candy. 

6. The cake can be served immediately or cover in an airtight container and refrigerate. Bring to room temperature before serving.

*Note: This recipe for ganache makes more than you will need, so set the remaining aside for another use. Store in an airtight container at room temperature for up to 3 days. Gently reheat in the microwave for about 10 seconds.

Nutritional Information per 1/2 cake: 446 calories, 6.9 g carbohydrates (2.4 g dietary fiber, 1.1 g sugars), 44.4 g total fat (25 g saturated fat, 0 g trans fat), 214 mg cholesterol, 209 mg sodium, 75 mg calcium, 43 mg potassium, 411 mg Vit A, 2 g iron, 7.7 g protein. Net carb per serving: 4.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Pumpkin Spice Chaffles

Halloween may be over, but it’s still pumpkin season! These mini waffles are the perfect blend of fall flavors and are a welcome addition to any breakfast or they make an excellent low carb dessert. The thing that puts them over the top is the crunchy candied buttered pecan topping, so don’t skip it! Quick and easy, this is a breakfast you’ll ask for again and again this holiday season.

Pumpkin Spice Chaffles

Makes 1 serving (2 mini waffles)

Chaffles:

1 tablespoon cream cheese, softened (or substitute sour cream or ricotta cheese)

1 tablespoon pumpkin purée 

3/4 teaspoon pumpkin pie spice

1 large egg

2 tablespoons almond flour (or substitute 1 heaping TB coconut flour)

2 teaspoons Golden Monkfruit sweetener (I used LaKanto)

1/8 teaspoon baking powder

1/4 teaspoon vanilla extract (or pumpkin spice extract)

1/2 teaspoon water

Candied Butter Pecan Topping:

1 tablespoon chopped pecans

1/2 tablespoon butter

1/2 teaspoon Golden Monkfruit sweetener 

A pinch of pumpkin pie spice

Other Suggested Optional Toppings:

Whipped cream flavored with pumpkin pie spice

Melted butter

Sugar-free maple syrup

1. Begin by making the Candied Butter Pecan Topping: Place the chopped pecans into a small skillet and gently toast over medium-low heat until they smell fragrant. Add the butter and 1/2 teaspoon of the Monkfruit sweetener and pumpkin pie spice. Cook until bubbly, then remove to a bowl or plate to cool completely. They will harden as they cool; set aside. 

2. Make the chaffles: Preheat the 4” mini waffle maker. (If using a regular size waffle maker, you will need to double or triple this recipe.) Mix all of the chaffle ingredients together in a bowl and whisk until a smooth batter forms. Divide the batter in half and spoon 3-4 tablespoons of batter onto the heated waffle maker, spreading around to cover all the waffle bumps. Close the lid and cook for at least 4 minutes. Remove the waffle to a wire rack. Repeat with the remaining batter. This recipe makes 2 chaffles.

3. Serve with a dollop of whipped cream, sprinkle with the candied pecans and drizzle with sugar free maple syrup. Enjoy!

Nutritional Information per two chaffles (no toppings): 181 calories, 6.3 g carbohydrate (2.4 g dietary fiber, 1.5 g sugars), 12.9 g total fat (5.2 g saturated fat), 204 mg cholesterol, 173 mg sodium, 113 mg calcium, 116 mg potassium, 2 mg iron, 9 g protein. Net carbs per serving: 3.9 grams

Nutritional Information for Candied Butter Pecans: 56 calories, 1.1 g carbohydrate (0.6 g fiber, 0.2 g sugars), 6 g total fat (1.5 g saturated fat), 5 mg cholesterol, 5 mg sodium, 4.7 mg calcium, 25 mg potassium, 57 mg Vit A, 0.6 g protein. Net carbs per serving: 0.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Keto Lemon Pasta

If you’re a diabetic and celiac and love pasta, your options are limited. For many years, I spirialized zucchini to make noodles or used shiritaki noodles, but I’ve since discovered noodles made from hearts of palm that are only 4 grams of carb per serving! They are far superior to any of the low carb options available and now they’re my go-to pasta alternative. There are two brands I recommend: Palmini brand, which can be purchased at WalMart, Costco, Sprouts, some other stores and online. My favorite that comes in spaghetti style is made by Natural Heaven and can be purchased on Amazon or on the company’s website.

This recipe is excellent served alone as a vegetarian main or side dish, or served with fish or chicken. If you miss pasta, I highly recommend you give hearts of palm noodles a try soon!

Keto Lemon Pasta

Makes 2 servings

Sea salt or freshly ground pepper

1 package hearts of palm spaghetti or linguine noodles (9 oz)

4 tablespoons butter (1/2 stick)

1/4 cup heavy cream

Zest and juice of 1 lemon

Fresh chopped parsley for garnish

Shredded Parmesan cheese for garnish

1. Boil the hearts of palm noodles in salted water for a few minutes to soften.

2. Meanwhile, melt the butter in a large skillet. Add the zest and juice of one lemon, salt and pepper to taste and bring to a simmer. Add the heavy cream and continue to simmer until sauce is reduced and thickened slightly. When the sauce has thickened, strain the noodles and add them to the sauce. Toss the noodles in the sauce until well coated. If needed, continue to simmer until sauce reaches your desired consistency.

3. Divide the noodles and sauce between two serving plates. Garnish each with fresh parsley and parmesan. Serve immediately. (Store leftovers in an airtight container and refrigerate for up to five days. To reheat, gently warm in a covered, oven-proof dish at 350 degrees F for 25-30 minutes.)

Nutritional Information per serving (1/2 recipe): 347 calories, 7.6 g carbohydrate (2.9 g dietary fiber, 2 g sugars), 35.4 g total fat (21.8 g saturated fat), 102 mg cholesterol, 219 mg sodium, 36.5 mg calcium, 183 mg potassium, 352 mg Vit A, 16 mg Vit C, 2.1 g protein. Net carbs per serving: 4.7 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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

Eggs Benedict Chaffles

Eggs Benedict is one of my favorite egg dishes. They’re perfect for brunch or a light meal. Traditionally, Eggs Benedict sit on a base of split english muffins, but in this recipe I’ve made 4” White Bread Chaffles with a hint of Everything But the Bagel Seasoning (from Trader Joe’s) and they were the perfect bread substitute. The accompanying Hollandaise Sauce is typically thought to be a difficult or fussy recipe, but when you use an immersion stick blender, it’s quick and easy, taking less than one minute to make! Finally, I recently purchased a microwave egg poacher that makes easy work of creating the perfectly poached egg in 30 seconds, with no mess. Put all of these luscious ingredients together with bacon, spinach and a couple of slices of tomato and you have the BEST, low carb breakfast ever. Elegant enough for company or treat yourself!

White Bread Chaffles

Makes 2 chaffles (1 serving)

1 large egg, beaten

1 tablespoon sour cream, ricotta cheese or mayonnaise 

1 tablespoon almond flour (or coconut flour)

1/8 teaspoon baking powder

3/4 teaspoon Everything But the Bagel Seasoning (optional, but adds a nice flavor)

1 teaspoon water, if needed to thin batter

Preheat a 4” mini waffle maker (I use a Dash Mini). In a small bowl, whisk together all of the ingredients. The batter may be thin, which is fine. Divide the batter in half. Add about 4 tablespoons of the batter to the heated waffle iron and spread around to cover the waffle bumps. Close the lid and cook for 4 minutes. Remove chaffle to a wire rack to cool and repeat with the remaining batter to make a second chaffle. This recipe makes 2 chaffles. (If you’re using a regular size waffle maker, you will need to double or triple this recipe.)

Nutritional Information per 2 chaffles: 202 calories, 2 g carbohydrate (0.8 g dietary fiber, 0.4 g sugars), 18.3 g total fat (3.3 g saturated fat), 7.8 g protein. Net carb per serving: 1.2 grams

Make One Minute Hollandaise Sauce using an immersion stick blender. Watch this excellent YouTube video by The Food Lab to learn how: https://youtu.be/rOWzVV_XrcM

1/2 cup butter

2 egg yolks

1 tablespoon lemon juice

1 tablespoon water

A pinch of salt and pepper to taste

Place the egg yolks, lemon juice, water, salt and pepper into a pint mason jar or the cup that comes with your immersion blender; set aside. Heat the butter in a small saucepan over medium heat until beginning to bubble. Once the butter is heated, pour it into a heat-proof glass measuring cup (alternatively you can melt the butter in the microwave on high for about 30 seconds in the microwave-safe measuring cup covered with a damp paper towel until bubbly). Put your stick immersion blender into the jar or cup with the yolks and turn it on. Slowly add the melted butter and continue to blend until the sauce thickens.

Nutritional Information per 2 tablespoons of sauce: 100 calories, 0.7 g carbohydrate, 0 g fiber, 10 g total fat (6 g saturated fat), 60 mg cholesterol, 197 mg sodium, 0 g protein.

Make Poached Eggs using your favorite method. I used a Joseph Joseph Microwave Egg Poacher (see above image).

Now put it all together with your favorite Eggs Benedict toppings:

Bacon

Canadian Bacon

Sliced ham

Sliced tomato

Fresh spinach leaves

Fresh Swiss Chard leaves

Photos and Recipe by Kathy Sheehan, except where noted, copyright 2019

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

Banana Nut Chaffles

The magic of chaffles is that they’re very low carb and, when made in a mini waffle maker, they are a single serving. Since I’m the only person in my house eating a very low carb/keto diet, they’re the perfect breakfast that is quick and easy to whip together! (If you’re using a regular size waffle maker, you will need to double or triple this recipe.) I’ve heard people complain that cleaning their waffle maker is a chore. My tip is to unplug your waffle maker and, while it’s still hot, place a double layer of wet paper towel on the grill and close the lid. The steam loosens any stuck on mess and when the plates have cooled enough to touch, it is easily wiped away! Here’s my take on Banana Nut Chaffles (inspired by the recipe from lowcarbinspirations.com). These chaffles have a true bread-like texture and the taste is divine!

Banana Nut Chaffles

Makes 1 serving (2 chaffles)

1 large egg

1/2 ounce (1 tbsp) cream cheese, softened (or sour cream)

2 tablespoons almond flour (or 1 tbsp coconut flour)

1 teaspoon LaKanto Golden Monkfruit sweetener (or other brown sugar substitute)

6 drops monkfruit extract (or add another tsp Monkfruit sweetener)

3/4 teaspoon banana extract

1/4 teaspoon vanilla extract

Pinch of ground mace or cinnamon (optional, but adds a nice flavor)

Optional Toppings:

Butter and cinnamon

Sugar free maple syrup flavored with caramel extract to taste

Chopped toasted pecans

Sugar free caramel sauce

Candied Butter Pecans (see instructions in recipe)

1. Preheat the mini waffle maker. In a small bowl or using a tall cup with an immersion stick blender, whisk together the egg, then add the remaining chaffle ingredients and blend until smooth (the batter will be thin). Divide the batter in half and add about 3-4 tablespoons of batter to the preheated waffle maker. Cook for at least 4 minutes until well browned. Remove to a wire rack while you prepare the second chaffle. This recipe makes 2 chaffles. Top with optional toppings and enjoy!

2. To make Candied Butter Pecans, chop 2 tablespoons of pecans and add to a small skillet over low to medium-low heat. Toast the pecans for about 1 minute being careful not to burn. Add 1 teaspoon of butter and 1/2 teaspoon of Golden Monkfruit sweetener. Stir until the butter and sugar have melted and the mixture coats the pecans. Remove to a plate to cool. The sugar will harden as it cools. Serve as an optional topping, if desired.

Nutritional Information per 2 chaffles (no topping): 211 calories, 4.8 g carbohydrate (1.5 g dietary fiber, 1.3 g sugars), 16.3 g total fat (5.1 g saturated fat), 204 mg cholesterol, 129 mg sodium, 68.5 mg calcium, 176 mg potassium, 1 mg iron, 422 mg Vit A, 10.3 g protein. Net carbs per serving: 3.3 grams

Nutritional Information for 2 TB Candied Buttered Pecans: 113 calories, 2.1 g carbohydrate (1.1 g dietary fiber, 1 g sugars), 12 g total fat (2.9 g saturated fat), 9 mg cholesterol, 25 mg sodium, 9.3 mg calcium, 50 mg potassium, 113 mg Vit A, 1.1 g protein. Net carbs per serving: 1 gram

Photo and recipe by Kathy Sheehan, copyright 2019

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

Cinnamon Roll Chaffles with Cream Cheese Frosting

I’ve been experimenting with cinnamon chaffle recipes that often call for mozzarella cheese as an ingredient. Personally, I don’t like the flavor of mozzarella cheese in a sweet chaffle (although it’s great in savory recipes or bread chaffles), but it provides a crispness that can otherwise be lacking in a chaffle made with cream cheese. To combat this problem, I added another tablespoon of almond flour to the batter and it worked great! Crispy on the outside and tender in the middle, just how I like it. Keep in mind that the extra tablespoon of almond flour adds 1.5 carbs, so if you’re looking for a chaffle with fewer carbs, just go with one tablespoon. The chaffles will be softer, but the cinnamon roll flavor will still be there.

Cinnamon Roll Chaffles with Cream Cheese Frosting

Makes 1 serving (2 chaffles)

Chaffle Ingredients:

1 tablespoon cream cheese, softened (or substitute sour cream or ricotta)

1 large egg

1 teaspoon melted butter

2 tablespoons almond flour (or 1 tbsp coconut flour)

1/4 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon vanilla extract

1/4 teaspoon cinnamon extract (or add 1/2 teaspoon more cinnamon)

6-8 drops LaKanto Monkfruit extract, to taste (or 2 teaspoons granulated erythritol)

Cream Cheese Frosting Ingredients:

1 ounce cream cheese, softened

2 teaspoons powdered erythritol, or to taste

1 teaspoon vanilla extract

1-2 tablespoons heavy cream

Preheat a mini 4” waffle maker. (If you’re using a regular size waffle maker you will need to double or triple the recipe.) Mix all of the ingredients until a smooth batter forms. (If needed, you can microwave the cold cream cheese for about 5-8 seconds on high to soften before adding the rest of the ingredients.) Divide the batter in two and cook each chaffle for 4 minutes until nicely browned and crispy. This recipe makes two mini 4” chaffles.

In a small bowl, whisk all of the frosting ingredients together and add enough heavy cream to reach a desired spreading consistency. Spread the frosting on the warm chaffles and sprinkle with additional cinnamon. Enjoy!

Nutritional Information for 2 chaffles with frosting: 408 calories, 9.3 g carbohydrate (2.8 g dietary fiber, 2.3 g sugars), 34.8 g total fat (16.8 g saturated fat, 0 g trans fat), 271 mg cholesterol, 352 mg sodium, 202 mg calcium, 192 mg potassium, 932 mg Vit A, 2 mg iron, 12.4 g protein. Net carbs per serving: 6.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Crab Cakes

I love crab cakes! Usually they are made using breadcrumbs as a filler, but I’ve substituted riced cauliflower for the bread to make these gluten free, as well as low carb. You can fry them up in a skillet or use a waffle iron. Serve them with a squeeze of lemon, tartar sauce or aioli. (I especially enjoy Stonewall Kitchen’s Lemon Herb Aioli.) DELICIOUSNESS!

Low Carb Crab Cakes

Makes 2 servings (3 crab cakes each)

1 tablespoon butter or ghee

1/2 stalk celery, chopped

2 tablespoons red pepper, finely chopped

1/2 shallot, finely chopped

2 cloves garlic, minced

1/4 cup riced cauliflower

Salt and pepper to taste

1/2 large egg (or more to bind, if needed)

1 tablespoon Worcestershire sauce

1/2 teaspoon Dijon mustard

3/4 teaspoon Old Bay seasoning

1/4 cup Parmesan cheese, grated

8 ounces lump crabmeat (not imitation), picked clean of shells

2 tablespoons avocado or coconut oil

1. Heat a large skillet over medium heat. Heat the butter, then add the celery, red pepper, shallot, garlic, riced cauliflower, salt and pepper. Sauté the vegetables until soft and translucent, about 8-10 minutes. Remove from heat and cool for a bit.

2. In a large mixing bowl, combine the egg, mayonnaise, Worcestershire sauce, Dijon mustard and Old Bay seasoning. Add the sautéed vegetables and mix well. Mix in the parmesan cheese and fold in the crabmeat. (If the mixture is too dry, add some more beaten egg.)

3. Divide mixture and form into six patties. Place them on a parchment lined plate or baking sheet. You can refrigerate at this point for 1-2 hours.

4. Heat the avocado or coconut oil in a large skillet over medium-high heat. Add the crab cakes and fry on the first side for a few minutes (without turning over) until well browned. Flip and cook the second side. (Alternatively, you can heat up a waffle iron and cook the crab cakes for 4-5 minutes or until well browned.)

5. Serve over chopped lettuce and top with a squeeze of lemon, tartar sauce or aioli. 

Nutritional Information per 3 crab cakes (no topping): 183 calories, 5.5 g carbohydrates (0.7 g dietary fiber, 2.4 g sugars), 7.3 g total fat (2.4 g saturated fat, 0 g trans fat), 175 mg cholesterol, 687 mg sodium, 268.5 mg calcium, 112 mg potassium, 527 mg Vit A, 25 mg Vit C, 2 mg iron,  24.3 g protein. Net carbs per serving: 4.8 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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

Blueberry Chaffles with Lemon Yogurt Cream

A chaffle wave is sweeping over the low carb world! What is a “chaffle?” It is a very low carb waffle made with a base of egg and cheese. They can be created in any flavor, from pizza to dessert, and are a good bread substitute for sandwiches, burgers and a bun for hotdogs. You can use any waffle maker, but the 4” Mini Dash Waffle Maker is just the right size, especially when making a single serving. This recipe makes two 4” chaffles. (If you’re using a larger waffle maker, you may need to double or triple this recipe.) The carb count is a very low 3.4g net carbs for two delicious chaffles bursting with fresh Maine blueberries! Of course, you can top them with your favorite sugar free syrup, but I enjoy mine with a dollop of Lemon Yogurt Cream. This is a quick and delicious breakfast and, because these mini waffles are so adorable, everyone in the family will want to join the chaffle craze! 

Blueberry Chaffles with Lemon Yogurt Cream

Makes 1 serving (two 4’ chaffles)

Chaffle Ingredients:

1 large egg, beaten

1 tablespoon cream cheese, softened (or substitute sour cream or ricotta)

1 tablespoon almond flour (or 1/2 tbsp coconut flour)

2-3 drops lemon extract, or to taste (can substitute 1/4 tsp vanilla extract)

5-6 drops Lakanto Monkfruit extract (or 1 tsp granulated erythritol)

1 teaspoon heavy cream

1/8 teaspoon baking powder

1 tablespoon fresh wild Maine blueberries (can use frozen, but choose the smaller, low bush berry, such as Wyman’s)

Lemon Yogurt Cream Ingredients:

1/4 cup plain, Greek yogurt

A few drops of lemon extract (or 1/2 tsp lemon zest)

4 drops of LaKanto Monkfruit extract (or stevia)

1. To make the chaffles, preheat your mini waffle maker. Whisk together all of the chaffle ingredients, except the blueberries, until a smooth batter forms. Add the blueberries and gently stir to incorporate. Spoon about 3-4 tablespoons of batter onto the preheated waffle maker and cook for about 3-4 minutes until golden brown. Remove to a wire rack to cool, meanwhile repeat with the remaining batter to make a second chaffle.

2. Make the Lemon Yogurt Cream by stirring the yogurt, extract (or zest) and sweetener together.

3. To serve, spread a small amount of butter on each chaffle, top with lemon cream and sprinkle with additional fresh blueberries. Enjoy!

NOTE: If you’re looking for more low carb waffle and chaffle recipes, that can be made in any waffle maker, be sure to check out my book Creative Grain-Free, Low Carb Waffles: Healthy Culinary Magic With Your Waffle Iron available on Amazon Kindle or iBooks for only $2.99!

Nutritional Information per 2 chaffles (no topping): 176 calories, 4.4 g carbohydrate (1 g dietary fiber, 1.6 g sugars), 13.7 g total fat (5.4 g saturated fat, 0 g trans fat), 207 mg cholesterol, 171 mg sodium, 94.4 mg calcium, 128 mg potassium, 1 mg iron, 8.9 g protein. Net carbs per serving: 3.4 grams

Nutritional Information for Lemon Yogurt Cream: 56 calories, 2.5 g carbohydrate, 2.8 g total fat, 56.5 mg calcium, 5.1 g protein. 

Photos and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Strawberry Mousse Shortcake Cups

The strawberry harvest is coming to an end in Maine. I created these very special dessert cups, with the sweet and creamy flavors of strawberry shortcake, as a last hurrah! They store well and will last for many days covered in the refrigerator, so I can extend the enjoyment of one of my favorite fruits for a bit longer. Since I only eat fruit when it is local and in season (I don’t eat fruit during the winter), I’m savoring the last strawberries of the season and these individual dessert cups are a great way to do it!

Low Carb Strawberry Mousse Shortcake Cups

Makes 8 servings

Crust Ingredients:

3/4 cup almond flour

2 tablespoons butter, chilled and cubed

2 tablespoons granulated or powdered erythritol 

1/4 teaspoon xanthan gum

1/8 teaspoon salt

1/4 teaspoon lemon extract

Strawberry Mousse Filling:

4 ounces cream cheese, softened

15 small to medium strawberries, sliced

3 tablespoons powdered erythritol 

1/2 cup heavy whipping cream

10 drops of monkfruit extract or liquid stevia if needed for additional sweetness (optional)

1/8 teaspoon xanthan gum (optional and only if needed)

Whipped Cream Topping:

1/2 teaspoon dry gelatin powder

2 teaspoons water

1/2 cup heavy whipping cream

1/2 teaspoon vanilla extract

8-10 drops of monkfruit extract or stevia to taste

1. For the crust, preheat the oven to 350 degrees Fahrenheit. Lightly spray the bottom of eight 4 ounce glass jelly jars or oven-proof dessert cups with non-stick coconut oil spray and place on a baking sheet: set aside.

2. Combine the almond flour, chilled butter cubes, 2 tablespoons erythritol, xanthan gum, salt and lemon extract in a food processor. Pulse until mixture resembles fine crumbs. Divide the mixture evenly between the eight jars and gently tamp down to create an even layer. Bake for 10 minutes in the preheated oven. Remove from the oven and cool completely.

3. After the crust has cooled, prepare the strawberry mousse by first mashing the strawberries with a potato masher or the tines of a fork until you have small pieces and the strawberries and their liquid measures about 2/3 cup (do not use more than 2/3 cup). Set aside.

4. In a large mixing bowl, beat the softened cream cheese and 3 tablespoons powdered erythritol with an electric mixer until light and fluffy. Add the strawberries and their liquid and 1/2 cup heavy cream and beat vigorously until the mixture increases in volume and is thick with the consistency of whipped frosting. Taste and add additional sweetening if needed (this is optional and will depend on the natural sweetness of the strawberries).

5. Optional and only if additional thickening is needed, sprinkle 1/8 teaspoon xanthan gum over the mousse and beat vigorously to incorporate. You will notice an immediate slight thickening of the mixture, but do not add more because once refrigerated the mousse with thicken further. Divide the mousse equally between the eight jars and refrigerate for at least 30 minutes to firm up.

6. To make the cream topping, first sprinkle the 1/2 teaspoon dry gelatin powder over 2 teaspoons of cool or room temperature water and then heating in the microwave for about 5 seconds, stir until dissolved: set aside.

7. Pour 1/2 cup heavy cream into a large mixing bowl. Add the vanilla extract and monkfruit or stevia drops. Beat until soft peaks form. While mixing on low, slowly drizzle in the dissolved gelatin and increase the speed of the mixer and beat on high until thick peaks have formed. Spoon or pipe the whipped cream over the mousse and refrigerate the dessert cups until ready to serve.

8. These desserts can be covered and stored in the refrigerator for up for 4 days. If desired, top each dessert with a small strawberry as garnish before serving.

Nutritional Information per serving: 223 calories, 4.4 g carbohydrate (1.4 g dietary fiber, 1.3 g sugars), 22.5 g total fat (10.9 g saturated fat, 0 g trans fat), 59 mg cholesterol, 105 mg sodium, 35 mg calcium, 98 mg potassium, 574 mg Vit A, 3.5 g protein. Net carbs per serving: 3 grams.

Photo and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Lemon Sour Cream Drop Scones

These scones are perfect for breakfast or as the base for strawberry shortcake! Topped with fresh berries and drizzled with cream, these sweet biscuits are a heavenly summertime treat the whole family will enjoy.

Low Carb Lemon Sour Cream Drop Scones

Makes 10 scones

1/4 cup coconut flour

1-3/4 cup almond flour

1/3 cup granulated erythritol 

2 teaspoons baking powder

1/2 teaspoon xanthan gum

1/8 teaspoon salt

1/3 cup sour cream

2 large eggs, lightly beaten

2 tablespoons butter, melted

1 tablespoon fresh lemon juice

1 tablespoon lemon zest

1/4 teaspoon lemon extract

1. Preheat the oven to 350 degrees Fahrenheit. Grease or line a large baking sheet with parchment paper and set aside.

2. In a large mixing bowl, whisk together the coconut flour, almond flour, erythritol, baking powder, xanthan gum and salt until no lumps remain. Add the sour cream, beaten eggs, melted butter, lemon juice, lemon zest and extract and stir vigorously until well combined and a thick batter forms.

3. Using a large cookie scoop (or ice cream scoop), drop the batter onto the prepared baking sheet. With wet fingers, level out the tops slightly so the biscuits are not rounded, but do not press down or flatten. Bake for 25 minutes or until the scones are firm to the touch and lightly browned.

4. Remove from the oven and cool on a wire rack. These can be stored in an airtight container at room temperature for 2-3 days or be frozen for up to 3 months. To serve from frozen, thaw first and reheat in a 300 degree oven for 5-8 minutes.

5. Serving suggestion: Serve with Devonshire Clotted Cream or room temperature butter. Or cool the scones completely, split in half lengthwise and top with fresh berries and cream.

Nutritional Information per scone (no topping): 175 calories, 6.7 g carbohydrate (3.3 g dietary fiber, 0.9 g sugars), 14.9 g total fat (3.8 g saturated fat, 0 g trans fat), 46 mg cholesterol, 136 mg sodium, 125 mg calcium, 171 mg potassium, 1 mg iron, 170 mg Vit A, 2 mg Vit C, 6.1 g protein. Net carbs per serving: 3.4 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Chocolate Chip Mousse Pie in a Jar

I love desserts that are already portioned out. They’re easy to grab out of the fridge and enjoy without worrying about overindulging. These little desserts are so satisfying and delicious. The creamy mousse and the dark chocolate cookie crust...you get it all, and without the hassle of baking!

Chocolate Chip Mousse Pie in a Jar

Makes 6 servings

Chocolate Cookie Crust:

3/4 cup almond flour

2 tablespoons unsweetened special dark cocoa powder

1 tablespoon powdered erythritol 

A pinch of salt

1 teaspoon vanilla extract

1 tablespoon + 1 teaspoon refined coconut oil, melted

Chocolate Chip Mousse:

4 ounces cream cheese, room temperature

2 tablespoons salted butter, room temperature

1/4 cup creamy peanut butter (no sugar added), or other nut butter of choice

1 tablespoon powdered erythritol 

12 drops monkfruit extract or stevia to taste (or add another tablespoon of erythritol)

1-1/2 teaspoons vanilla extract

1/2 cup heavy cream (or canned full-fat coconut milk)

3 tablespoons sugar free chocolate chips, chopped (such as Lily’s)

Optional Garnishes:

3 teaspoons sugar free chocolate chips

3 teaspoons chopped peanuts or other nut of choice

1. To make the Chocolate Cookie Crust: With a fork, mix together the almond flour, cocoa powder, erythritol and salt in a medium bowl until no lumps remain (you may pulse this mixture in a food processor, if desired). Add the vanilla extract and melted coconut oil and stir until the mixture is coated and resembles coarse crumbs. Divide equally between six small jelly jars or serving dishes (about 2 TB in each jar). Gently press down to create an even layer; set aside.

2. To make the Chocolate Chip Mousse: Add the room temperature cream cheese, butter and peanut butter to a mixing bowl. With a hand-held or standing mixer, whip on high until the mixture is well combined. Add the erythritol, monkfruit drops, vanilla extract and heavy cream. Beat until the mousse is quite fluffy and smooth. Taste and adjust sweetening, if needed. Fold in the sugar free chocolate chips. 

3. Divide the mousse equally between the six jars or serving dishes. If desired, top each dessert with a few sugar free chocolate chips and 1/2 teaspoon of chopped nuts. Place lids on jars and refrigerate until ready to serve.

Nutritional Information per serving: 351 calories, 8.5 g carbohydrate (3.8 g dietary fiber, 1.4 g sugars), 33.2 g total fat (14.8 g saturated fat, 0 g trans fat), 60 mg cholesterol, 168 mg sodium, 51.5 mg calcium, 106 mg potassium, 584 mg Vit A, 1 mg iron, 7.5 g protein. Net carbs per serving: 4.7 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Cranberry Pecan Drop Scones

These delicious low carb scones make a lovely addition to breakfast or brunch. The fact that they’re a batter drop scone makes them even easier to prepare than regular scones that require that you roll out the dough. I used a large cookie scoop (or you can use an ice cream scoop) to create the perfectly round shape. They call for unsweetened dried cranberries, which can be hard to find. I make my own every fall when fresh cranberries are available and they keep well stored in the refrigerator for the remainder of the year. (Click here for the recipe I recommend.) These scones freeze well, making them easy to thaw and reheat in the oven whenever you have the desire to serve high tea in the afternoon!

Low Carb Cranberry Pecan Drop Scones

Makes 12 servings

1/4 cup coconut flour

1 3/4 cups almond flour

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

2 teaspoons baking powder

1/2 teaspoon xanthan gum

1/8 teaspoon salt

1/3 cup unsweetened dried cranberries, chopped

1/4 cup chopped pecans

1/2 cup sour cream

3 eggs, lightly beaten

2 tablespoons refined coconut oil, melted (or avocado oil)

2 teaspoons lemon zest

1/2 teaspoon vanilla extract

1. Preheat oven to 350 degrees Fahrenheit. Prepare a baking sheet by lining with parchment paper; set aside.

2. In a large bowl, whisk together the coconut flour, almond flour, sweetener, baking powder, xanthan gum and salt until no lumps remain. Stir in the chopped unsweetened cranberries and pecans. Add the remaining ingredients and beat until well combined and a thick batter forms.

3. Using a large cookie scoop (about 1/4 cup), drop batter onto the prepared baking sheet, leaving at least 1-inch between scones. Flatten slightly with wet fingers so the tops are not rounded. Bake in the preheated oven for 25-27 minutes until firm to the touch and the scones are lightly browned.

4. Remove from oven and allow the scones to cool on the pan for a few minutes before transferring to a wire rack to cool completely. Serve with Devonshire clotted cream or room temperature butter. 

5. The cooled scones can be stored in an airtight container at room temperature for 3-4 days or wrapped well with plastic wrap and frozen for 2 months. Thaw to room temperature before reheating at 350 degrees for about 6 minutes or until warmed through.

Nutritional Information per scone: 177 calories, 7 g carbohydrate (3.4 g dietary fiber, 0.9 g sugars), 15.4 g total fat (4.6 g saturated fat, 0 g trans fat), 51 mg cholesterol, 147 mg sodium, 111.5 mg calcium, 160 mg potassium, 1 mg iron, 5.9 g protein. Net carbs per scone: 3.6 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Spring Vegetable Frittata with Bacon for One

Frittatas are basically just baked omelets. They’re so easy to prepare, they make an excellent quick breakfast or main dish anytime. Often frittatas are made in a large skillet to feed many people, but in this version I prepared it in an 8-inch oven proof omelet pan (or you can use any 8 inch skillet) to create one generous serving. I’ve chosen to highlight the early spring vegetables in this bright and colorful frittata, but feel free to substitute your favorites at any time of year.

Low Carb Spring Vegetable Frittata with Bacon for One

Make 1 serving

2 eggs

1 tablespoon almond milk (or heavy cream)

Salt and pepper to taste

1 tablespoon avocado or coconut oil

4 spears asparagus, cut into 1/2-inch pieces

1 green onion, chopped (green and white parts)

2 medium radishes, cut into matchsticks

2 slices of precooked bacon, chopped (leave out for vegetarian)

1 ounce fontina or cheddar cheese, cubed

1 teaspoon chives, chopped (optional)

1. Preheat oven to 400 degrees Fahrenheit. Beat the eggs, almond milk, salt and pepper together in a small bowl; set aside.

2. In an 8-inch, oven proof skillet, heat oil over medium heat. Add the chopped vegetables and bacon and sauté for about 4-5 minutes until the vegetables begin to soften and brown slightly. Remove from heat and pour the egg mixture over the vegetables and shake the pan to evenly distribute the vegetables. Drop the cubes of cheese on the top of the egg and bake in a preheated oven for 12 minutes, or until set.

3. Remove from oven and transfer frittata to a serving plate. Top with the chopped chives and enjoy.

Nutritional Information per serving (entire recipe): 370 calories, 5.5 g carbohydrate (1.9 g dietary fiber, 2.5 sugars), 26.2 g total fat (11.3 g saturated fat, 0 g trans fat), 425 mg cholesterol, 439 mg sodium, 241.5 mg calcium, 442 mg potassium, 27.8 g protein. Net carbs per serving: 3.6 grams

Photos and Recipe by Kathy Sheehan, copyright 2019

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

Low Carb Egg in a Zoodle Nest

Before my diagnosis of celiac disease and switching to a gluten free diet, one of my favorite breakfasts was Egg in a Nest. Here is a very satisfying alternative recipe that highlights low carb vegetables and thinly sliced ham “noodles” to form the nest. This is a quick and very easy meal that is perfect for breakfast, lunch or a light dinner. It’s made convenient if you use pre-spiralized vegetable noodles that are becoming more commonplace in the produce or frozen section of many grocery stores. I spiralized zucchini and red radishes to create these colorful noodles that are perfect for springtime, but feel free to substitute your favorite veggie noodles instead. Although this recipe makes one serving, simply increase the amounts listed to make as many nests as you desire. This flavorful egg dish is as fun to make as it is to eat!

Low Carb Egg in a Zoodle Nest

Makes 1 serving

1/2 medium zucchini, spiralized into noodles (about 1 cup)

2-3 red radishes, spiralized into noodles (about 1/2 cup)

1/2 ounce deli ham, cut into long, thin strips

1 tablespoon butter or avocado oil

1 large egg

1/2 ounces cheddar or your favorite cheese, shredded (1/4 cup)

Salt and pepper to taste

1. Toss the vegetable noodles and ham strips together. Melt the butter or avocado oil in a skillet over medium heat. Add the zoodle and ham mixture to the pan and sauté until the vegetables are beginning to soften and the ham is fragrant and starting to brown lightly.

2. Form the zoodle mixture into a nest, creating a small depression in the center. Crack an egg into the center of the nest and season with salt and pepper. Put a lid on the skillet and allow the steam from the vegetables to cook the egg to your liking.

3. Gently remove the nest from the skillet to a serving plate and sprinkle the shredded cheese around the yolk of the egg. Serve immediately.

Nutritional Information per serving: 165 calories, 4.8 g carbohydrate (1.3 g dietary fiber, 3.3 g sugars), 10.3 g total fat (4.9 g saturated fat, 0 g trans fat), 206 mg cholesterol, 440 mg sodium, 149 mg calcium, 368 mg potassium, 1 mg iron, 20 mg Vit C, 13.6 g protein. Net carbs per serving: 3.5 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Chocolate Peanut Butter Candy (Fat Bombs)

I always keep “fat bombs” in my refrigerator for quick snacking or dessert. These candies are one of my favorites! They taste just like the store-bought peanut butter cups, but these are sugar free and contain coconut oil that’s like rocket fuel for the brain and will give you an energy boost similar to caffeine, but without the caffeine! Be sure to use unflavored refined coconut oil that is solid at room temperature or when cooled (you can use “virgin” or unrefined, but the taste of coconut may interfere with the peanut butter flavor). I use a candy mold to form my candies, but you can use mini silicone cupcake liners instead. Once the peanut butter filling is frozen and solid, just pop them out of the molds and then dip in melted chocolate for the best low carb candy ever!

Low Carb Chocolate Peanut Butter Candy

Makes about 14 candies

Peanut Butter Filling:

3 tablespoons of refined coconut oil, melted

1/4 cup creamy, no sugar added peanut butter (or your favorite nut butter)

1/2 teaspoon vanilla extract

10 drops of monkfruit extract or stevia to taste (I used LaKanto Monkfruit Extract drops)

Chocolate Coating:

3 ounces sugar free chocolate chips (I used Lily’s)

1 teaspoon coconut oil

In a glass measuring cup, combine the peanut butter filling ingredients, microwave for about 15 seconds to melt the peanut butter and whisk until smooth. Divide the mixture equally between your candy mold or mini muffin cups. Place in the freezer for at least 1 hour until frozen solid. Once the candies are frozen, pop them out of their molds, place them on a parchment-lined pan or plate and return to the freezer while you prepare the chocolate coating.

To make the chocolate coating, place the chocolate chips and coconut oil in a small bowl and microwave at 15 second intervals until the chocolate is melted. Stir until smooth. (You may also put the chocolate chips and oil into a double boiler and place over gently simmering water until melted.) Take one frozen peanut butter candy and, using a fork, dip into the melted chocolate, coating all sides. Do this quickly so the peanut butter filling doesn’t melt! Tap on the side of the bowl to release the excess chocolate. Return the candy to the parchment-lined pan. Repeat with the remaining candies. Return the pan to the freezer for about 10 minutes. If desired, you can do a second dipping or drizzle lines of melted chocolate over the candies for a nice decoration. Return to the freezer for a few minutes until chocolate has solidified. Store candies in the refrigerator.

Nutritional Information per candy: 63 calories, 2.2 g carbohydrates (0.9 g dietary fiber, 0.2 g sugars, 0.4 g sugar alcohols), 6 g total fat (2.9 g saturated fat, 0 g trans fat), 0 mg cholesterol, 7 mg sodium, 1.1 g protein. Net carbs per serving: 1.3 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Linguine Al Forno (Baked Linguine) with Pancetta, Mushrooms and Radicchio

This looks like a plate of cheesy pasta, doesn’t it? It tastes like it, too! Instead of wheat pasta, this fabulous dish uses noodles made from hearts of palm that are extremely low carb and gluten free. I’ve tried various low carb noodle substitutes, but these are the best, by far. (I used Palmini linguine noodles for this recipe.) Hearts of palm noodles have very little flavor on their own, but they absorb and take on the flavor of whatever sauce or other ingredients you pair them with...in this case, three types of creamy cheese, smoky pancetta or bacon, earthy mushrooms and spicy radicchio! You think you’re eating cheesy pasta, when in reality you’re eating mostly vegetables! If you haven’t given hearts of palm noodles a try, this incredible baked linguine recipe will win you over!

Low Carb Linguine Al Forno (Baked Linguini) with Pancetta, Mushrooms and Radicchio

Makes 4 servings

4 ounces pancetta or bacon, chopped

4 ounces shiitake or baby Bella mushrooms, cleaned and sliced

1/8 teaspoon sea salt

1-1/2 cups (about 1 small head) radicchio, finely chopped

1 cup heavy cream

1/2 cup grated parmesan, divided

1/2 cup fontina cheese, roughly shredded

1/4 cup crumbled gluten free Gorgonzola or blue cheese

3 leaves fresh sage, chopped (or 1 teaspoon fresh thyme)

Salt and pepper to taste

16 ounces hearts of palm noodles, linguini style (cut into smaller pieces, optional)

2 tablespoons olive oil

1. Before preparing the dish, cut up the hearts of palm noodles into 1-inch pieces (optional), rinse with water and then place the drained noodles into a large bowl. Cover with milk (or your favorite milk alternative) and allow to sit for 30 minutes. Drain and discard milk and rinse the noodles with water again before proceeding. (This step is a tip I received from the manufacturer of the Palmini hearts of palm noodles I used for this recipe and is optional, but it helps to mellow the flavor of the noodles.)

2. Preheat the oven to 500 degrees Fahrenheit. Bring a large saucepan of salted water to boil.

3. Remove the stems from the mushrooms and reserve for another use. Slice the mushroom caps into 1/4-inch slices; set aside.

4. Heat the pancetta in a large skillet over medium heat until well browned and crisp. Remove with a slotted spoon onto a plate lined with paper towels; set aside.

5. Add the mushrooms to the hot oil in the skillet and sprinkle with 1/8 teaspoon salt. Saute over medium heat, stirring frequently, until they are cooked through and beginning to brown, 3-5 minutes.

6. In a large bowl, combine the mushrooms, pancetta, radicchio, cream, fontina, 1/4 cup parmesan, Gorgonzola or blue cheese crumbles, sage or thyme, and season with salt and pepper to taste.

7. Boil the hearts of palm noodles for a few minutes until hot, drain and add to the ingredients in the mixing bowl. Toss well to combine. Divide the noodle mixture equally among four buttered individual gratin dishes or pour the entire mixture into a buttered casserole dish. Sprinkle the top with the remaining 1/4 cup parmesan cheese and drizzle with the 2 tablespoons of olive oil. Bake in the hot, preheated oven until bubbly and browned on top, about 20 minutes. Serve immediately.

Nutritional Information per serving: 432 calories, 8.1 g carbohydrates (3.9 g dietary fiber, 1.2 g sugars), 42 g total fat (21.9 g saturated fat, 0 g trans fat), 127 mg cholesterol, 991 mg sodium, 243 mg calcium, 155 mg potassium, 1 mg iron, 17.1 g protein. Net carbs per serving: 4.2 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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

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

Photos and recipe by Kathy Sheehan, copyright 2019

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

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

Photo and recipe by Kathy Sheehan, copyright 2019

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