Keto Dairy Milk

I love the taste of real dairy milk with a homemade keto cookie or slice of sugar free cake. I find the low carb, nut milk alternatives are just not appealing or satisfying for drinking. In the past, I have purchased and enjoyed some keto milk, but every company that has tried to introduce keto milk on the market has failed and quickly discontinue it. Regular cow’s milk is not an option, due to its high carb and sugar content (12g per cup). Fairlife brand is a lower carb option (6g per cup), but that’s still too high for me to drink by the glassful. So I decided I’d better try making my own low carb, real dairy milk and, after some experimentation, this recipe is the winner! It has enough real dairy in it to give it the taste of real milk, but without the carbs!! It’s a good source of calcium and great for drinking and cooking!

Keto Dairy Milk

Makes 1 pint (2 servings)

1 cup unsweetened nut milk of choice (I used homemade macadamia nut milk)

1/4 cup water

1/4 cup heavy cream

½ cup Fairlife brand Whole Milk

A tiny pinch of salt

1-2 drops vanilla extract

1-2 drops monkfruit extract or stevia

Mix all of the ingredients together and stir to combine. Refrigerate in a glass container for up to a week. (This recipe can be doubled to make a quart.)

Nutritional Information per 1 cup: 166 calories, 2.1 g carbohydrate (0.3 g dietary fiber, 1.7 g sugars), 15 g total fat (8.7 g saturated fat, 0 g trans fat), 48 mg cholesterol, 70 mg sodium, 103.4 mg calcium, 15 mg potassium, 158 IU Vit A, 3.6 g protein. Net carbs per serving: 1.8 grams

Recipe and photos by Kathy Sheehan, copyright 2023

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

Old Fashioned Low Carb Hot Chocolate (based on Tasha Tudor’s recipe)

Before the invention of processed hot cocoa powder mix in a box, when you wanted hot chocolate, you got out your saucepan! Sadly, hardly anyone makes real hot chocolate from scratch anymore, which is too bad because the powdered mix is a pale comparison to the real thing! Recently, I was reading my first edition copy of Take Joy! by Tasha Tudor, one of my favorite holiday books since childhood, and her book The Tasha Tudor Cookbook. Her recipe for hot chocolate, made the old fashioned way, inspired this sugar free, low carb version. This hot chocolate is so rich, creamy and decadent, you’ll never guess it is sugar free and only 3g net carbs per serving. (I prefer using a combination of sweeteners in this recipe, but feel free to use whatever zero carb sweetener you like and have on hand equivalent to 6-8 tablespoons, or to taste.) Add some of this hot chocolate to your coffee for a mocha that is out of this world!

Old Fashioned Low Carb Hot Chocolate

Makes 4 servings

2½ cups low carb milk of choice

½ cup heavy cream

1/4 teaspoon xanthan gum

2 ounces unsweetened baker’s chocolate, chopped

2 tablespoons allulose

2 tablespoons powdered erythritol sweetener 

½ teaspoon stevia powder (or add an additional tablespoon erythritol)

A pinch of salt

1 cup boiling water

1½ tablespoons unsweetened cocoa powder

1 teaspoon vanilla extract

10 drops monkfruit extract or stevia drops, to taste

1. Place the milk and cream into a sauce pan and scald over medium low heat. Add the xanthan gum and whisk until combined. Set aside and keep warm.

2. Meanwhile, pour 1 cup of water into a sauce pan and bring to a boil, then remove from heat. Place the chopped chocolate in a heat proof bowl and set it over the hot water until the chocolate has melted. (You can use a double boiler for this step, if you have one.)

3. Stir the sweeteners, salt and cocoa powder into the melted chocolate. Slowly whisk in the boiling water until the sweeteners and cocoa powder have dissolved. Pour the chocolate mixture back into the sauce pan. Boil the chocolate mixture for five minutes over low heat, stirring frequently.

4. Add the chocolate mixture to the hot milk and whisk until combined. Add the vanilla and monkfruit extract (or stevia drops). Whisk again until frothy and taste. Adjust sweetness to your liking. Serve warm topped with whip cream, if desired. (If you have any leftover, it can be stored in the refrigerator for up to 4 days. Reheat to serve.)

Nutritional Information per 1 cup serving: 212 calories, 8 g carbohydrate (2.8 g dietary fiber, 0.2 g sugars, 2 g sugar alcohols), 18.7 g total fat (11.8 g saturated fat, 0 g trans fat), 39 mg cholesterol, 163 mg sodium, 284 mg calcium, 33 mg potassium, 2 mg iron, 118 IU Vit A, 5 mg caffeine, 3 g protein. Net carbs per serving: 3.2 grams

Recipe and photo by Kathy Sheehan, copyright 2022

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

Keto Strawberry Milk

I have a confession to make: When I was young, I loved Nestle’s Strawberry Milk powder to make strawberry milk. I still enjoy the flavor, but don’t want all the sugar and carbs. I created this recipe to satisfy my craving for something sweet, nostalgic and bursting with fresh strawberry flavor!

Keto Strawberry Milk

Makes 1 serving

3 ripe medium strawberries

8 oz. Keto Dairy Milk, click here for recipe (or unsweetened almond or coconut milk)

8 drops monkfruit extract or liquid Stevia, to taste

1/4 teaspoon vanilla extract

1/2 teaspoon strawberry extract

2 tablespoons heavy whipping cream

1. Place the strawberries, low carb milk of choice, monkfruit sweetener and extracts into a blender and blend on high until the strawberries are completely incorporated into the milk mixture.*

2. Add heavy cream and blend on low until incorporated. Pour into a glass and enjoy!

*Alternative Suggestion: If you’d like to turn this into a breakfast or meal replacement smoothie, add a scoop of protein powder to the blender in step 1.

Nutritional Information per serving (entire recipe): 251 calories, 3.7 g carbohydrate (0.7 g dietary fiber, 2.8 g sugars), 24.1 g total fat (15 g saturated fat, 0 g trans fat), 90 mg cholesterol, 146 mg sodium, 141.9 mg calcium, 84 mg potassium, 121 IU Vit A, 6.2 g protein. Net carbs per serving: 3 grams

Photo and recipe by Kathy Sheehan, copyright 2022

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

Low Carb Hot Chocolate Bombs

Hot Chocolate Bombs are all the rage and will be found in many stockings of my family and friends this year! They are a lot of fun, easy to make with the right supplies and can be made sugar free and keto too. When you place one in a mug and add hot milk, the outer coating of chocolate melts and the cocoa mix and marshmallows burst forth to make the most delectable, rich hot cocoa ever! 

Supplies needed:

2.5” to 2.75” round silicone candy mold

A variety of sugar free baking chips (I used Lily’s)

Low Carb Hot Cocoa Mix:

Yields about 1 cup (8-9 servings of 2 tablespoons each)

1/2 cup unsweetened cocoa powder

1/4 cup heavy cream powder (or powdered milk, but will add some carbs)

6 tablespoons granulated erythritol sweetener 

1 teaspoon stevia powder (I used SweetLeaf brand)

1/4 teaspoon salt

1/2 teaspoon vanilla powder (optional)

1. Mix all of the Low Carb Hot Cocoa Mix ingredients together. Stir until well combined and no lumps remain; set aside.

2. Melt sugar free baking chips by microwaving in a microwave-safe bowl for 15 seconds. Allow the chips to sit for a few minutes and stir. If additional melting is needed, microwave for 6 second intervals.

3. Spoon about 1 tablespoon or so of melted chocolate into each cavity of the round mold. Using the back of a spoon, spread the chocolate around and up the sides of the mold. Refrigerate until set. (I put mine in the freezer for 5-10 minutes.) Using the back of a spoon or pastry brush, add a bit more of the melted chocolate around the top edge and any weak spots that were not adequately coated previously. Refrigerate again until set. Carefully remove the half spheres from the mold. (If you want a demonstration of how to make the chocolate spheres, I suggest you check out YouTube. There are many videos showing how this is done. Just search for Hot Chocolate Bombs.)

4. Heat a ceramic or heat-safe plate in a low oven (about 160 degrees F). Very carefully invert a chocolate half sphere onto the warm plate and twist briefly, just long enough to smooth out the edge.

5. Fill the half sphere with 2 tablespoons of the hot cocoa mix and, if desired, add sugar free mini marshmallows and any other ingredients to create unique flavors (see list below).

6. Take the remaining empty half sphere, hold the edge to the warm plate to begin melting the chocolate and quickly place on top of the filled half sphere to create a ball. Refrigerate until the seam has set.

7. Decorate the Hot Chocolate Bomb as desired. (When I drizzled chocolate on the top to decorate, I turned the chocolate bomb so the seam was up and drizzled the chocolate over the seam to strengthen it.)

8. To make hot chocolate using a Hot Chocolate Bomb, place the bomb into a mug and carefully pour very hot milk of your choice over the bomb (try to concentrate the hot liquid in one spot, if you can, to hasten the melting of the outer shell). Stir until the melted chocolate and hot cocoa mix is thoroughly incorporated and enjoy! (Check out my YouTube video below to see the bomb in action!)

7 Different Keto Flavor Ideas:

Peppermint Bark: I used Lily’s White Chocolate Peppermint baking chips to make the outer shell. I filled it with 2 tablespoons of hot cocoa mix, 3 drops of peppermint extract and some crushed sugar free peppermint candies.

Chocolate Peanut Butter: I used Lily’s milk chocolate baking chips for the outer shell. I filled it with 1 tablespoon + 1 teaspoon of hot chocolate mix and 2 teaspoons peanut butter powder (no sugar added).

Mexican Chocolate: Milk or dark chocolate outer shell. Fill with 2 tablespoons hot cocoa mix, 1/4 teaspoon ground cinnamon and 3 drops of cinnamon extract.

White Chocolate Ginger: Use Lily’s white chocolate baking chips to make the outer shell. Fill with 2 tablespoons of my white chocolate powder (click here for the recipe), ground ginger and a few drops of pumpkin spice extract or gingerbread candy flavoring drops.

Black and White: I made the outer shell with 1/2 white chocolate sphere and 1/2 dark chocolate sphere. Fill with 1 tablespoon hot cocoa mix and 1 tablespoon white chocolate powder.

Mocha: Chocolate outer shell. Fill with 2 tablespoons hot cocoa mix and 1 teaspoon instant coffee.

Chocolate Mint: I used Lily’s Chocolate Mint baking chips to make the outer shell. Fill with 2 tablespoons hot cocoa mix and a couple of drops of mint extract.

Nutritional information will vary, depending on the ingredients you use.

Photos and video by Kathy Sheehan, copyright 2020

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

Keto White Chocolate Powder

I’ve been on the lookout for white chocolate powder online. The one gourmet brand I found was full of sugar and included maltodextrin, soy and other questionable ingredients. I knew I could do better and started experimenting in my kitchen. I am so pleased with how this mix turned out! It makes the best, creamiest Hot White Chocolate drink, but it also can be used to flavor coffee, smoothies or protein shakes and in any recipe where you want a rich, complex white chocolate flavor that is unforgettable!

Keto White Chocolate Powder

Yields 3/4 cup (12 servings)

1-1/2 ounces of cocoa butter (wafers or chopped)

1/4 cup heavy cream powder (I used Anthony’s brand)

2-3 tablespoons powdered erythritol sweetener, or to taste

A tiny pinch of salt

1 teaspoon vanilla powder

1. Place all of the ingredients into a food processor at the same time and process in pulses until the cocoa butter is finely chopped into minuscule bits and all of the ingredients are well combined. Store in an airtight container or glass jar at room temperature. (Note: Take your time while processing and pulse the mixture. The heat of the food processor blades could begin to melt the cocoa butter, if you process too vigorously. If you see this happening, stop the food processor and stir. Allow the mixture to cool off for a while before you continue pulsing.)

2. To make hot white chocolate, place a tablespoon of the mix into a mug and add 3/4 cup hot, low carb milk of your choice. (For low oxalate, choose coconut milk.) Stir until the mixture has incorporated and the hot cocoa is smooth.

3. You can jazz up the flavor your hot white chocolate by adding a drop or two of peppermint extract, strawberry extract, chocolate extract or orange extract.

4. Other uses: Stir into coffee, a smoothie or protein shake. Use as the powdered cocoa mix when making sugar free Hot Chocolate Bombs. Add to low carb cake or cupcake batter for a richer flavor. It’s also delicious when added to pancake batter!

Nutritional Information per 1 tablespoon: 46 calories, 1 g carbohydrate (0 g dietary fiber, 0.3 g sugars, 0.7 g sugar alcohol), 5 g total fat (2.5 g saturated fat, 0 g trans fat), 4 mg cholesterol, 3 mg sodium, 6 mg calcium, 8 mg potassium, 0 g protein. Net carbs per serving: 0.3 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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

Keto Hot White Chocolate Peppermint Cocoa

The mornings and evenings are colder, which puts me in the mood for hot chocolate! This version uses white chocolate chips (either in peppermint flavor or plain) to create a delicious warming beverage that has a flavor reminiscent of Peppermint Bark. Perfect for any time of day, but especially at night, because there’s no caffeine...just pure, delicately sweet white chocolate and peppermint!

Keto Hot White Chocolate Peppermint Cocoa

Makes 1 serving

1-1/4 cups unsweetened coconut milk

2 tablespoons heavy cream

A tiny pinch of salt

2 tablespoons sugar free white chocolate chips (I used Lily’s Peppermint baking chips, see below*)

2-3 drops peppermint extract, or to taste

1/4 teaspoon chocolate or vanilla extract

6-7 drops monkfruit extract or liquid stevia, or to taste

1. Heat the coconut milk, heavy cream, pinch of salt and white chocolate chips in a small saucepan over medium-low heat, stirring constantly until the chips are melted and the mixture is hot and bubbly around the edges.

2. Remove from heat and add the extracts and sweetener. Stir to combine.

3. If you have one, use a frothing tool to create foam and pour into a mug. If desired, top with whipped cream and a sprinkle of crushed sugar free peppermint candies. Serve immediately. 

*Note: I used Lily’s sugar free Peppermint Flavor baking chips, which are available for a limited time at WalMart. If you can’t find them, just use any sugar free white chocolate chips and add enough peppermint extract to achieve the peppermint flavor you desire.

Nutritional Information: 168 calories, 4.4 g carbohydrate (1.5 g dietary fiber, 0.6 g sugars), 17 g total fat (8.3 g saturated fat, 0 g trans fat), 42 mg cholesterol, 215 mg sodium, 572.6 mg calcium, 19 mg potassium, 120 IU Vit A, 1.4 g protein. Net carbs per serving: 2.9 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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

Hot White Chocolate

It may be a bit early to be thinking about hot chocolate but, because of recurring kidney stones, my doctor tells me that I need to cut back on oxalates in my diet. Sadly, dark chocolate and cocoa powder are very high in oxalates and can encourage the development of kidney stones. The good news is that white chocolate is very low in oxalates! I live in Maine and need some type of hot chocolate beverage to get through the long, cold winters. I developed this recipe that is creamy, rich and just as satisfying. Low carb AND low oxalate, this recipe will be one of my favorite treats as the weather gets cooler!

Hot White Chocolate

Makes 1 serving

1-1/4 cups non-dairy nut milk of choice (coconut milk is lowest in oxalate)

2 tablespoons heavy cream

6 drops monkfruit extract (or stevia)

1/8 teaspoon vanilla extract

1/4 teaspoon chocolate extract

A tiny pinch of salt

1 tablespoon sugar free white chocolate chips (see note below)

1. Heat the milk, cream, monkfruit extract or stevia, extracts and salt in a small saucepan until it comes to a simmer. Remove from heat and add the white chocolate chips, stirring until they are completely melted and incorporated into the hot milk. 

2. If you have a frothing wand, give it a whisk to create foam and to make sure the chips are well incorporated. If you don’t have a powered frothing tool, you can use a hand whisk. Serve immediately. 

Note: There are several brands of sugar free white chocolate chips available. I used Lily’s, which I bought at Whole Foods, but WalMart carries Bake Believe brand which can be found in the baking aisle. Another company that sells sugar free white chocolate chips is Choc Zero, which you can buy online. 

Nutritional Information per serving: 223 calories, 3.9 g carbohydrates (1.9 g dietary fiber, 0.8 g sugars), 24.4 g total fat (13.8 g saturated fat, 0 g trans fat), 66 mg cholesterol, 60 mg sodium, 12.3 mg calcium, 29 mg potassium, 195 IU Vit A, 0.3 g protein. Net carbs per serving: 2 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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.

Extra Creamy Homemade Almond Coconut Milk (or Cashew)

Sometimes having the right tools in your kitchen make all the difference between whether you buy premade, processed food or make it yourself at home. A fine example is today’s recipe of homemade almond coconut milk (or cashew). I find that store bought nut milks are fine to use in cooking, but are otherwise undrinkable. Using a high-speed blender or a nut milk maker machine (such as the SoyaPower G4 pictured above) allows me to create my own organic, additive and preservative-free nut milks in a few minutes! Last Christmas I received this nut milk maker machine, which I love and have been using consistently every week. The resulting almond coconut milk (or cashew) is naturally creamy, extremely low carb and more delicious than any store bought I’ve ever tried. Although my recipe contains heavy cream, it is virtually lactose and casein free. (Of course, you could leave out the cream if you wish, but it adds a richness to the milk that I highly recommend without adding any carbs.) The only thing that takes prior planning and time is soaking the nuts beforehand, but that’s easily done overnight while I sleep. Take it from me, homemade almond milk is worth the effort!  

Extra Creamy Homemade Almond Coconut Milk (or Cashew)

Makes about 5 cups

1/2 cup raw almonds, soaked in water for 12 hours

1/2 cup unsweetened shredded coconut

4-1/2 cups water

1/2 cup organic heavy whipping cream (can omit, if desired)

1/4 teaspoon pink Himalayan or sea salt

5 drops stevia or LaKanto Monkfruit extract

1/2 teaspoon vanilla

1. Presoak your almonds for 12 hours prior to making your nut milk (if using cashews, soak for 4-8 hours). Drain and rinse the soaked almonds. Place them into your high-speed blender or nut milk maker machine. Add the unsweetened shredded coconut and water. If using a blender, blend on high for 4 minutes. If using a nut milk maker machine, add enough water to reach the specified line in your pitcher. Turn the machine on and select raw/juice and press start (see your instruction manual for the correct procedure for making nut milk). The machine will turn off automatically when the milk is done.

2. Using a very fine mesh strainer or a nut milk bag, strain the solids out of the blended milk and discard. Add the whipping cream, salt, sweetener and vanilla to the strained milk and stir. Pour into a glass container and place in the refrigerator to cool completely before drinking or it can be used right away for cooking. The milk can be stored in the refrigerator for 5-7 days.

Nutritional Information per 1 cup almond coconut milk: 117 calories, 1.3 g carbohydrate (0.7 g dietary fiber, 0.3 g sugars), 12.8 g total fat (7.1 g saturated fat, 0 g trans fat), 32 mg cholesterol, 37 mg sodium, 8.5 mg calcium, 25 mg potassium, 316 mg Vit A, 0.9 g protein. Net carbs per serving: 0.6 grams.

Nutritional Information per 1 cup cashew coconut milk: 169 calories, 4.4 g carbohydrate (1.8 g dietary fiber, 1.1 g sugars), 16 g total fat (10.8 g saturated fat, 0 g trans fat), 32 mg cholesterol, 137 mg sodium, 6.2 mg calcium, 46 mg potassium, 1 mg iron, 316 mg Vit A, 1.6 g protein. Net carbs per serving: 2.6 grams

Recipe and photo by Kathy Sheehan, copyright 2018

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

Sugar Free Gelatin Cups

When I was a kid, Jello was a staple at our house, often served with fruit cocktail mixed in. I loved the variety of flavors but, believe me, my siblings and I didn’t need the sugar or dyes because we were active enough! The company came out out with sugar free Jello long ago, but the powdered mix contains aspartame artificial sweetener known to be problematic for many people and maltodextrin, which will raise blood sugar and insulin considerably. (Sadly, many diabetics don’t know that maltodextrin, which is a type of sugar derived from corn, will raise blood sugar as high or higher than regular sugar!) I have recently discovered Bai, a beverage that is sweetened with only stevia and erythritol. It comes in a wide variety of delicious flavors. I like to put a splash into my drinking water to flavor it, but it also makes the best sugar free gelatin that doesn’t raise blood sugar and has a minimal effect on insulin (studies show that stevia does cause a small rise in insulin when consumed). I always have a variety of this sugar free gelatin in my fridge when I want a little something between meals or as a dessert. A serving of my gelatin has only 1g carb and 1.5g protein, so consider it a FREE FOOD to be enjoyed anytime! I serve mine topped with whipped cream to make it an extra special treat.

Sugar Free Gelatin Cups

Makes 4 servings (1/2 cup each)

1-1/2 cup Bai sugar free beverage, in any flavor of choice

1/2 cup cold water

4 drops of LaKanto Monkfruit extract or stevia drops

1 tablespoon dry gelatin powder

1. Place the Bai beverage into a small saucepan and bring to a boil.

2. Meanwhile, measure the cold water into a 2-cup glass measuring cup (or small mixing bowl). Sprinkle the dry gelatin powder over the top of the cold water and allow it to “bloom” (be absorbed) while the Bai is coming to a boil.

3. Pour the boiling Bai beverage into the cold water/gelatin mixture and stir until the gelatin is completely dissolved (this may take a minute or two). Add the monkfruit or stevia drops to taste.

4. Divide the mixture evenly between 4 small jars, ramekins or custard cups. Place into the refrigerator for at least several hours until set. If desired, top with whipped cream and enjoy!

Nutritional Information per serving (1/2 cup): 7 calories, 1 g carbohydrate (0 g dietary fiber, 0.2 g sugars, 1.2 g sugar alcohols), 0 g total fat, 5 mg sodium, 1.5 g protein.

Photos and recipe by Kathy Sheehan, copyright 2018

All Rights Reserved. Please do not duplicate without the author’s permission.

Low Carb Banana Milk (and other Flavored Milks)

When I was a little girl, it was always a treat when my Mom made me Vanilla Milk, which was basically milk with vanilla extract added. Where I live in Maine, flavored milks are all the rage. The dairy shelf is lined with them: Banana, Coffee, Strawberry and, of course, Chocolate. There are so many flavors available, it makes my head spin! This low carb version actually starts with unsweetened almond, coconut or cashew milk, which is then flavored with extracts. To make it richer, I add a splash of heavy cream and give it a spin in my blender until it’s frothy. It’s a fat bomb you can sip through a straw and tastes like melted ice cream! It’s delicious for breakfast (especially the Coffee Milk), as a snack or dessert. The carb count is so low, you can enjoy this treat anytime.

Low Carb Banana Milk

Makes 1 serving

1/2 cup unsweetened almond, coconut or cashew milk

1 cup cold water

2 tablespoons heavy cream

1/4 teaspoon vanilla extract

1/4 teaspoon banana extract, or to taste

5 drops of LaKanto Monkfruit or stevia sweetener, to taste

1/2 cup ice cubes

Place all of the ingredients into a blender and blend until smooth and frothy. Enjoy cold.

Nutritional Information per serving: 128 calories, 0.8 g carbohydrate (0.5 g dietary fiber, 0 g sugars), 13.8 g total fat (7.5 g saturated fat, 0 g trans fat), 40 mg cholesterol, 73 mg sodium, 3 mg potassium, 225 mg Vit A, 0.5 g protein. 

Other Milk Flavor Variations:

Coffee Milk: In place of the cold water, substitute 1 cup of brewed strong coffee and omit the banana extract.

Chocolate Peppermint Milk: Substitute chocolate and peppermint extracts (I like to add a few leaves from my Chocolate Mint plant!). This would be great made with coffee as a base, too.

Orange Cream Milk: Substitute orange oil or extract for the banana extract.

Salted Caramel Milk: Substitute caramel extract (or flavoring) for the banana and add a pinch of salt to taste.

Maple Milk: Substitute maple extract to taste.

Bullet Proof Milk: To any flavor, add 1 tablespoon MCT or coconut oil. This adds about 100 calories and 12 g of fat to the nutritional information; the carbs and protein stays the same. A Bullet Proof Milk makes a quick and easy meal replacement.

Probiotic Milk: To any flavor, add 2 tablespoons unsweetened, plain yogurt or kefir. This adds about 18 calories, 0.5 g carbohydrate, 1 g of fat and 1 g of protein.

??? Make up your own! Use whatever extracts you have on hand. Kids especially enjoy coming up with their favorite milk flavors.

Recipe and photo by Kathy Sheehan, copyright 2018

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

Bulletproof Cinnamon Chai Kefir Frappe

In New England, a frappe (pronounced “frap” in Maine) is an iced milkshake, sometimes with a coffee or ice cream base. In this variation, I’ve used brewed tea instead. You can use either a chai or cinnamon tea bag, but brew it strong in 1 cup of hot water so the flavor is prominent after blending with the ice and other ingredients. It’s important to cool off the tea before adding the kefir so the gut-healing probiotics remain alive. To make this beverage “bulletproof,” and thus a great meal replacement, add 1 tablespoon of coconut oil. This is a delicious way to begin a happy and healthy New Year!

Bulletproof Cinnamon Chai Kefir Frappe

Makes 1 serving

1 cup of strongly brewed chai or cinnamon tea

1 cup of ice

1/2 cup of plain, unsweetened kefir

1 tablespoon heavy cream (or full-fat coconut milk)

1 tablespoon coconut oil

1/2 teaspoon ground cinnamon

A pinch of salt

1/4 teaspoon stevia powder or to taste (I used Sweet Leaf brand)

1. Place the brewed tea and ice into a blender. Blend until the tea is cooled and the ice is melted.

2. Add the remaining ingredients and blend until frothy. Serve immediately.

Nutritional Information: 249 calories, 3.3 g carbohydrate (0.6 g dietary fiber, 3 g sugars), 23.2 g total fat (16.2 g saturated fat, 0 g trans fat), 33 mg cholesterol, 121 mg sodium, 129 mg calcium, 149 mg potassium, 234 mg Vit A, 4.9 g protein. Net carbs per serving: 2.7 grams

Recipe and photo by Kathy Sheehan, copyright 2017

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

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

Recipe and photo by Kathy Sheehan, copyright 2017, revised 2023

All Rights Reserved. Please do not duplicate without the author’s permission.

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.

Recipe and photo by Kathy Sheehan, copyright 2017

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

Low Carb, Gluten Free Autumn Recipes

When the mornings and evenings start getting cooler and the first kick-off of football season as occurred, I begin to experience cravings for the warm and comforting foods of autumn. I've been browsing through my recipe file and here are a few links to some of my favorite main dishes and treats to usher in the season. 

Main Dishes

One Pan Autumn Chicken Dinner from Cooking Classy with a Sprinkle of Fancy

Low Carb Bacon Cheeseburger Casserole from bunsinmyoven.com

Original Cauliflower Mac and Cheese Casserole. Recipe by George Stella

Pulled Pork and Zoodles from the Comfort Bites Blog

Salmon in Cream from Salmon Recipes Old and New

Turkey Saltimbocca Meatballs. Recipe by Melissa Sevigny from ibreatheimhungry.com

Rainbow Chili by Kathy from Diabetics Rejoice blog

Sautéed Brussel Sprouts with Pancetta. Recipe by Gina Homolka from skinnytaste.com

Autumn Treats

Baked Cinnamon Spice Grain-Free, Low Carb Granola. Recipe by Kathy from Diabetics Rejoice blog

Keto Pumpkin Spice Donuts from ketosizeme.com

Low Carb Pumpkin Cheesecake Mousse. Recipe by Brenda from sugarfreemom.com

Pumpkin Scones with Cinnamon Glaze. Recipe by Carolyn from alldayidreamaboutfood.com

Toasted Pumpkin Seeds. Recipe by Diabetic Living from diabeticlivingonline.com

Bulletproof Pumpkin Misto. Recipe by Kathy from Diabetics Rejoice blog

Low Carb Apple Fritters from forestandfauna.com

Apple and Ham Flatbread from ruled.me

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. 

Kefir Orange Julius Smoothie

I've always enjoyed the flavor combination of orange and vanilla. When I was a kid, I would always choose a creamcicle push-up when the ice cream truck came through our neighborhood. And when I was a teenager spending my own money at the mall, an Orange Julius was worth the expense, even on my limited budget! Right now, there's a very juicy and sweet seedless tangerine available at my local Whole Foods called Satsuma Mandarins (see photo below). They're only around for a short time and, although I normally don't eat a lot of fruit, this is one fruit I look forward to every year and enjoy in moderation only during this season. This kefir smoothie has the taste of an authentic Orange Julius! It's frothy and sweet with the perfect blend of orange and vanilla, just as I remember. The orange oil or extract is important to give this recipe the orange punch of the original drink. I used a few drops of culinary orange oil, which is available through specialty cooking stores or on the internet, but regular orange extract that you can find at any grocery store will work too, just make sure it's pure orange extract, not imitation flavoring. This recipe makes about 3 servings, so you can share it or save some for later. It makes a delicious breakfast smoothie, afternoon snack or healthy dessert.

Kefir Orange Julius Smoothie

Makes 3 servings (about 1 cup each)

1-3/4 cup plain milk kefir, unsweetened

1 peeled seedless mandarin orange (or small navel orange)

1/4 cup water

2 tablespoons heavy cream (or full-fat coconut milk)

6 drops of Valencia Orange stevia

1-1/2 teaspoon vanilla extract

2-4 drops of orange oil (or 1/8 teaspoon orange extract), to taste

1/4 teaspoon stevia powder, or to taste (I used Sweet Leaf brand)

4-5 ice cubes

1 tablespoon coconut or flax oil (optional)

1 scoop prebiotic powder (optional)

Place all of the ingredients in a blender and blend until smooth. Taste and adjust flavorings and sweetness, if desired. Serve immediately or store in a glass jar in the refrigerator for up to 2 days.

Nutritional Information per 1 cup serving (no optional ingredients): 146 calories, 6.8 g carbohydrate (0.5 g dietary fiber, 6.8 g sugars), 8.5 g total fat (3.5 g saturated fat, 0 g trans fat), 28 mg cholesterol, 56 mg sodium, 140.1 mg calcium, 213 mg potassium, 346 mg Vit A, 8 mg Vit C, 5.7 g protein. Net carbs per serving: 6.3 grams

Recipe by Kathy Sheehan, copyright 2016

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

Bulletproof Pumpkin Misto

You've heard of a café latte or café au lait but, when it's made with tea, it's called a tea latte or misto. This Pumpkin Misto is a delicious way to celebrate the warm, spicy tastes of autumn and Halloween. The addition of coconut oil makes it bulletproof and will give your brain a boost! I like to finish off my bulletproof drinks in the blender to emulsify the oil into the liquid. (It's not necessary but, without blending, the oil will float to the top.) So, brew yourself some pumpkin or cinnamon spice tea (Tazo is a good brand) and enjoy a cup of comfort as you watch the autumn leaves fall from the trees and cover your path with gold!

Bulletproof Pumpkin Misto

Makes 1 serving

10 ounces of hot, brewed pumpkin spice or cinnamon spice tea

2 tablespoons plain pumpkin purée (canned is fine, but check the ingredients for sugar)

1 tablespoon coconut oil

1/4 teaspoon stevia powder, or to taste (I used Sweet Leaf brand)

1/4 teaspoon pumpkin pie spice, plus more for topping

1/4 cup full-fat coconut milk

1. To a blender, add pumpkin purée, coconut oil, stevia powder, pumpkin pie spice and coconut milk.

2. Brew the tea and allow to steep for about 5 minutes. Remove tea bag and pour into the blender.

3. Blend until the oil is emulsified and the mixture is frothy. Pour into a mug and sprinkle with additional pumpkin pie spice. Serve immediately. (If needed, you may reheat the tea in the microwave for a few seconds.)

Nutritional Information (made with full-fat coconut milk): 218 calories, 4.8 g carbohydrate (1 g dietary fiber, 2 g sugars), 22.2 g total fat (17.8 g saturated fat, 0 g trans fat), 0 mg cholesterol, 20 mg sodium, 10.9 mg calcium, 197 mg potassium, 0.9 g protein.  Net carbs per serving: 3.8 grams

Recipe by Kathy Sheehan, copyright 2016

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

Snickerdoodle Smoothie

If I could choose only one food item that has had the biggest impact on my improved health, it would be my morning smoothie. For the past eight years, most of my days start with a smoothie. Some are green with a little low-glycemic fruit and others are made from a base of nut butter, but the thing they all have in common is that they're nutritious, delicious and keep me feeling satisfied for many hours, sometimes all the way to dinner! The trick about making smoothies for a diabetic is that they need to be very low carb, plus contain enough healthy fat and protein to keep the blood glucose steady. It's the blood sugar spike of a high carb breakfast and then rapid crash a couple of hours later that causes hunger and cravings by mid-morning, requiring an "elevenzees" snack just to make it to lunch! When you start your morning on a blood sugar roller coaster ride, it will effect your eating pattern for the rest of the day and may lead to the over-consumption of carbs. This delicious and creamy smoothie has the sweet vanilla and cinnamon flavor of the popular Snickerdoodle cookie. Cinnamon is well-known and documented as a blood sugar stabilizing spice and this is a great way to get more of it into my diet.

Snickerdoodle Smoothie

Makes 1 serving

1/2 cup plain, unsweetened kefir (or yogurt)

1/2 cup coconut milk (or almond milk)

1 tablespoon macadamia nut butter (or 2 tablespoons macadamia nuts)

1 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

A pinch of sea salt

1/4 teaspoon stevia powder, or to taste (I used Sweet Leaf brand)

1/2 tablespoon collagen hydrolysate powder (or your favorite protein powder)

1 tablespoon chia seeds

1/2 tablespoon coconut oil, ghee or flax oil

4 drops of Vanilla Creme stevia

1/2 cup water (or enough to create desired consistency)

4-5 ice cubes

1 scoop of prebiotic powder, optional (I used Prebio Plus)

Put all of the ingredients in a blender and blend until completely smooth. Taste and adjust sweetening, if desired. Pour into a tall glass and enjoy!

Nutritional Information: 304 calories, 8 g carbohydrate (7.4 g dietary fiber, 4.4 g sugars), 24.7 g total fat (9 g saturated fat, o g trans fat), 12 mg cholesterol, 132 mg sodium, 379.9 mg calcium, 150 mg potassium, 9.4 g protein.  Net carbs per serving: 0.6 grams

Recipe by Kathy Sheehan, copyright 2016

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

Healing Golden Milk Kefir with Cacao

If you read my blog regularly, you know I recommend consuming probiotic-rich foods or beverages on a daily basis for health. Another resource of healing is my spice cabinet! In particular, turmeric, cinnamon and ginger are potent anti-inflammatory spices that are especially beneficial for improving chronic diseases, including T2 diabetes. This recipe is my twist on the classic Golden Turmeric Milk or Tea, which has been proven to reduce pain and systemic inflammation. The addition of raw cacao powder provides antioxidants and, more importantly, a delicious flavor that completely masks the warm, peppery and sometimes bitter turmeric compounds (which are what makes turmeric so healthful). Because I include kefir, this beverage should not be heated to retain the quality of the probiotic microorganisms. If you're worried that this won't taste good, you are wrong...because it is AMAZING! It is slightly spicy, but so sweet and delicious too. It's a great flavor combination and I love it! Enjoy this for breakfast or as a meal replacement, in the afternoon as a pick-me-up or, leave out the cacao powder, and have a cup before bed to help you relax and fall asleep.

Healing Golden Milk Kefir with Cacao

Makes 1 serving

1/2 cup plain milk or coconut milk kefir (click here to make your own)

1/2 cup unsweetened coconut milk (I use full-fat A-roy D brand)

1/2 teaspoon ground turmeric

1/4 teaspoon ground cinnamon

1/8 teaspoon ground ginger

1 teaspoon raw cacao powder (or unsweetened cocoa powder)

1/4 teaspoon stevia powder (I use Sweet Leaf brand)

A pinch of black pepper (increases absorption)

Place all of the ingredients into a blender and blend until well combined. (You may also use a whisk, but I find a blender mixes the ingredients more thoroughly.) Do not heat. Pour into a mug and serve immediately.

Nutritional Information per serving (made with full-fat coconut milk): 230 calories, 7.9 g carbohydrate (0.9 g dietary fiber, 5.7 g sugars), 19.7 g total fat (13.5 g saturated fat, 0 g trans fat), 9 mg cholesterol, 53 mg sodium, 100 mg calcium, 61 mg potassium, 4.4 g protein. Net carbs per serving: 7 grams

Recipe by Kathy Sheehan, copyright 2016