Low Carb Blueberry Pecan Pancake Bread Pudding

For brunch with my family, I wanted to make something special that mostly could be made ahead, minimizing last minute preparations. When searching online, I found a recipe that used pancakes in place of bread in a bread pudding, so I adapted it to create this outstanding low carb breakfast casserole. The convenience of using a boxed keto muffin mix as the base of the pancake batter was genius! The breakfast pudding was a huge hit with my family and may have tasted even better the second day! You can substitute raspberries or blackberries for the blueberries, if you prefer. The yogurt sauce is optional, but the hit of lemon in the creamy sauce really brightened the dish.

Low Carb Blueberry Pecan Pancake Bread Pudding

Makes 8 servings

Pancakes:

One (10 oz.) box King Arthur’s All-Purpose Keto Muffin Mix

5 large eggs

1½ cups low carb milk of choice

1/3 cup sour cream

2 tablespoons melted unsalted butter or avocado oil

½ cup chopped pecans

6 oz. organic blueberries

Custard:

3 large eggs

2 cups half and half (or a mixture of low carb milk and heavy cream equaling 2 cups)

1/3 cup low carb sweetener of choice (allulose/erythritol blend works well)

1½ teaspoon vanilla extract

½ teaspoon ground cinnamon

1/4 teaspoon salt

Lemon Yogurt Sauce:

1/3 cup plain greek yogurt

2 tablespoons half and half

2 tablespoons allulose honey (or granulated allulose)

2 teaspoons lemon zest (or 2 drops lemon oil)

A pinch of salt

1. Place the muffin mix into a large mixing bowl. Whisk together the low carb milk, sour cream, butter or avocado oil, and five eggs in a large measuring cup. Add the milk mixture to the muffin mix and whisk with a fork until blended and smooth. Fold in the chopped pecans. (If you can’t find King Arthur’s Keto Muffin Mix, you can substitute your favorite low carb pancake recipe.)

2. Heat a griddle or large nonstick skillet over medium heat. Add a teaspoon of avocado oil to grease the pan. Pour about 1/4 cup batter for each pancake onto the hot griddle. Spread the batter into a 4 inch circle using the back of a small spoon. Cook until the edges look dry and the bottoms are golden brown, about 3 minutes. Carefully flip the pancake and cook on the other side until the pancake springs back when touched in the center, another 2-3 minutes. Remove pancakes to a wire rack to cool and repeat with the remaining batter. You should end up with 18-20 pancakes.

3. Slice each pancake in half and arrange with the cut side down into two rows in an 8 x 8“ baking dish that has been sprayed with cooking spray. (You may not need all the pancakes to fill the baking dish. Save any unused pancakes to eat later.) Scatter half of the blueberries over the pancakes, tucking a few between each layer. This can be done 1-2 days ahead and then stored in the refrigerator, covered with plastic wrap, until the night before you plan to serve. 

4. The night before you plan to cook and serve, whisk together 3 eggs, the 2 cups half-and-half, sweetener, vanilla, cinnamon and salt. Pour the custard mixture over the pancakes and blueberries in the baking dish. Chill at least four hours and up to overnight to allow the custard to soak into the pancakes.

5. Preheat oven to 350°F. Bake the casserole until puffed and the custard is set, 45 to 50 minutes. Let stand 10 minutes to cool before serving. To serve, sprinkle with remaining blueberries and drizzle with sugar free syrup or Lemon Yogurt Sauce. Serve warm. Leftovers can be stored in the refrigerator and reheated before serving.

6. Lemon Yogurt Sauce: Whisk together the yogurt, half and half, sweetener, lemon zest and a pinch of salt until smooth and not too thick. Of needed, add more liquid a teaspoon at a time until you achieve the proper consistency. Makes about ½ cup.

Nutritional Information per serving (no yogurt sauce): 319 calories, 20.4 g carbohydrates (2.9 g dietary fiber, 4.8 g sugars, 17 g sugar alcohols), 24.7 g total fat (9.9 g saturated fat, 0 g trans fat), 216 mg cholesterol, 498 mg sodium, 173 mg calcium, 308 mg potassium, 3 mg iron, 184 IU Vit A, 3 mg Vit C, 10.9 g protein. Net carbs per serving: 1.5 grams

Photos and recipe by Kathy Sheehan, copyright 2024

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

Low Carb Blueberry Pie a la mode Ice Cream

“I scream! You scream! We all scream for ice cream!” Every since I learned the right combination of sweeteners to create the best scoopable, sugar free ice cream right from the freezer, I’ve been having a wonderful time experimenting in my kitchen. Wild Maine blueberries are just hitting the Farmer’s Markets so, of course, I had to make my own version of Blueberry Ice Cream! It includes those juicy, little berries and chunks of keto ‘pie crust’ all swirled into creamy vanilla ice cream. The sauce is optional, but it really makes a wonderful ice cream sundae topping. This ice cream flavor just screams SUMMER where I live!

Low Carb Blueberry Pie a la mode Ice Cream

Makes 8 servings

Ice Cream Base:

1 cup whole milk* (I suggest Fairlife, see note)

3 tablespoons powdered erythritol-based sweetener

6 tablespoons allulose

A pinch of salt

2 cups heavy cream

1 tablespoon vanilla extract

The beans scraped from a vanilla bean (or 1/8 teaspoon vanilla seed powder), optional

Pie Crust Stir In:

1/3 cup almond flour (or sunflower seed flour for low oxalate)

2 teaspoons powdered erythritol sweetener

A pinch of salt

1 tablespoon unsalted butter, melted

Other Stir In:

3/4 cup Wild Maine blueberries (small berries), fresh or frozen

Blueberry Sauce (optional):

2 cups blueberries, fresh or frozen

2 tablespoons water

6-8 drops monkfruit extract or stevia, to taste

1. Make the ice cream base: In a medium bowl, use a whisk to combine the milk, sweeteners and salt. Whisk until the sweeteners are dissolved. Add the heavy cream and vanilla extract and whisk to combine. Cover and refrigerate for at least 2 hours or overnight, until well chilled. Whisk together again and add the vanilla beans, if using, just before churning.

2. While the ice cream base is chilling, make the Pie Crust Stir In: Preheat oven to 300 degrees Fahrenheit. In a medium bowl, whisk together the almond flour, sweetener and salt. Add the melted butter and stir until it resembles coarse crumbs. 

3. Pour the mixture in a mound onto a cookie sheet lined with parchment paper or a silicone baking mat. Press down with your fingers to flatten into a circle or oval (the shape really doesn’t matter) until it is between 1/8” to 1/4” in thickness. Bake in the preheated oven for 7-10 minutes or until the edges are golden brown. Watch carefully because once it starts to turn golden, it can brown quickly and you don’t want the edges to burn.

4. Allow the crust to cool on the baking sheet for 5 minutes, then remove the parchment paper or silicone mat to a wire rack to finish cooling completely (keep crust on paper to prevent crumbling). The crust will firm up and crisp as it cools. Once cool, carefully break the crust into small pieces and set aside until it’s time to add them to the ice cream at the end of the churning process.

5. Churn the Ice Cream: Following the manufacturer’s instructions for your machine, churn the ice cream base. When it has thickened sufficiently, slowly add the pie crust pieces and blueberries. Continue churning until quite thick. Serve immediately as a soft-serve ice cream or spoon into an air-tight container and place in the freezer for 4 hours or more until set.

6. To make the Blueberry Sauce (optional): Place 2 cups of blueberries and water into a saucepan and heat over medium-low heat until the berries burst. Mash with a potato masher or the tines of a fork to break up the berries. Simmer for a few minutes to thicken slightly. Remove from heat and allow to cool. Taste and add monkfruit extract or stevia if desired. Store in a glass jar in the refrigerator. Spoon over ice cream to serve. Makes about 1 cup.

*Note: I recommend Fairlife brand Whole Milk, which is lactose free and has half the carbs of regular milk. If using regular whole milk, add 1-1/2 carbs per serving.

Nutritional Information per 1/2 cup ice cream (no sauce): 210 calories, 3.7 g carbohydrate (0.5 g dietary fiber, 1.9 g sugars, 0.8 g sugar alcohols), 22.7 g total fat (12.5 g saturated fat, 0 g trans fat), 70 mg cholesterol, 54 mg sodium, 42.8 mg calcium, 19 mg potassium, 206 IU Vit A, 1.6 g protein.  Net carbs per serving: 2.4 grams

Blueberry Sauce per 1 tablespoon: 11 calories, 2.7 g carbohydrate (0.4 g dietary fiber, 1.8 g sugars), 0.1 g total fat, 0 mg cholesterol, 0 mg sodium, 1.1 mg calcium, 14 mg potassium, 3 IU Vit A, 2 mg Vit C, 0.1 g protein. Net carbs per serving: 2.3 grams

Photos and recipe by Kathy Sheehan, copyright 2021

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. 

Sweet-Tart Lemon Blueberry Donuts (low carb, gluten free)

When I make something with lemon, I don't kid around! I like its mouth-puckering, bright flavor and this recipe doesn't disappoint. Combined with the sweetness of the blueberries, it's a flavorful morning eye-opener. It's actually the glaze that gives this donut its tart punch so, if you're wishing for a gentle lemon flavor, you can opt out and eat it plain. I recently purchased my last pint of locally grown, organic Maine blueberries of the season and thought this would be a great way to showcase them and I was right. You can use frozen, but be sure to purchase the very small wild berry (lowbush variety) so they'll be evenly distributed and enjoyed in every bite. As I look out my window and already see a few red, orange and gold leaves on the trees, this last sweet taste of summer is a special treat that will carry me into the cool weeks ahead.

Sweet-Tart Lemon Blueberry Donuts (Low Carb, Gluten Free)

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

1/2 cup almond flour

1 tablespoon coconut flour

1 1/2 tablespoons granulated erythritol (I used LaKanto Monkfruit sweetener)

1/2 teaspoon stevia powder (I used Sweet Leaf brand)

1 tablespoon unflavored whey protein powder

3/4 teaspoon baking powder

1/8 teaspoon sea salt

2 tablespoons butter, melted

1 large egg, lightly beaten

2 tablespoons lemon juice

1 tablespoon water

1/8 teaspoon lemon extract (optional, but adds more lemon flavor)

Zest from one lemon (about 1 teaspoon)

3 tablespoons lowbush wild Maine blueberries, fresh or frozen (small berry size, Wyman's is a good frozen brand)

Lemon Glaze:

1/4 cup powdered erythritol (I used Swerve Confectioners)

1 tablespoon lemon juice

1. For the donuts, lightly grease a donut pan and preheat the oven to 325 degrees Fahrenheit. In a medium bowl, whisk together the almond flour, coconut flour, erythritol, stevia, whey protein powder, baking powder, and salt.

2. In a separate small bowl, whisk together the melted butter, egg, lemon juice, water, extract and zest. Add to the dry ingredients and whisk until well combined. Very gently fold in the blueberries until well distributed throughout the batter. (If using frozen, do not thaw to minimize turning the batter purple.)

3. Fill donut pan holes approximately 2/3 to 3/4 full (do not overfill). Bake for 20-22 minutes or until the donuts are browned on the edges and spring back when touched. Let cool in the pan for 5 minutes, then flip out onto a wire rack to cool completely before glazing.

4. For the glaze, whisk together in a shallow bowl the powdered erythritol and 1 tablespoon of lemon juice until smooth. If too thin, add a little bit of erythritol. If too thick, add a few drops of lemon juice at a time and whisk until the desired consistency is reached.

5. Dip the tops of the cooled donuts into the lemon glaze. (Be sure to hold the donuts gently and carefully when glazing because they may be delicate. The distribution of the berries might have created some weak spots and you don't want them breaking apart.) Place the glazed donuts on a wire rack for a few minutes until the glaze is set. If there is any glaze leftover, place in an airtight container and store in the refrigerator for a later use.

Nutritional Information per donut (based on six per recipe): 111 calories, 6.7 g carbohydrate (1.6 g dietary fiber, 1.1 g sugars, 8 g sugar alcohols), 9.5 g total fat (3.2 g saturated fat, 0 g trans fat), 41 mg cholesterol, 93 mg sodium, 29.9 mg calcium, 97 mg potassium, 1 mg iron, 168 mg Vit A, 3.7 g protein. Net carbs per serving: 5.1 grams

Recipe and photo by Kathy Sheehan, copyright 2017

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

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. 

Blueberry Mug Muffin with Easy Cultured Butter

I was lying in bed this morning, thinking about what I might want for breakfast, when an idea flashed into my mind: Blueberry Muffin. This is a twist on my favorite Mug Cake recipes but, instead, it's a Mug Muffin! And to make it even extra healthy, I mixed together kefir cheese and butter to create a simple and quick cultured butter as a spread. YUM...so delicious! I highly recommend using the smaller wild Maine blueberries for this recipe so they won't sink to the bottom (like mine did in this picture) but, even if the bigger variety of berry is all you have, it will still taste amazing, especially topped with creamy butter. (It would also be great made with raspberries.) This delightful breakfast was a great way to start a beautiful summer day in Maine!

Blueberry Mug Muffin

Makes 2 servings

2 tablespoons almond flour/meal

2 teaspoons coconut flour

2 teaspoons LaKanto Monkfruit sweetener (or other erythritol sweetener)

1/4 + 1/8 teaspoon stevia powder (I used Sweet Leaf brand)

A pinch of salt

1/2 teaspoon baking powder

1/8 teaspoon lemon extract or 1 teaspoon lemon zest (or 2 drops dietary-grade lemon essential oil)

1/2 teaspoon vanilla extract

5 drops Lemon Drop stevia (I used Sweet Leaf brand)

1 large egg

1 tablespoon butter, melted (use ghee for dairy-free)

1 tablespoon small wild blueberries (fresh or frozen)

1. Melt the 1 tablespoon of butter in a mug by microwaving on high for about 15 seconds; set aside.

2. In a small mixing bowl, combine the almond flour, coconut flour, sweeteners, salt and baking powder. Stir with a fork until well combined and no lumps are visible.

3.  Add the melted butter, extracts, lemon stevia drops, and egg. Whisk with a fork until a smooth batter forms. Take a paper towel and coat the bottom and sides of the mug with any butter remaining in the mug. Add 1/2 of the blueberries to the batter and gently fold to incorporate and pour into the prepared mug. Top batter with remaining berries.

4. Microwave on high for about 45 seconds.* Remove and test by touching the muffin near the center. It is done when the batter on top of the muffin looks set and springs back when touched lightly. If additional cooking time is needed, microwave at 10 second intervals and retest. Do not overcook. Allow the muffin to cool in the mug for 1 minute.

5. Invert the muffin onto a serving plate and allow to cool for 1-2 minutes. Serve immediately with butter or store leftovers in an airtight container at room temperature for 1 day. This recipe makes 2 servings.

*To bake in the oven, divide batter into two greased muffin tins or ramekins and bake at 325-degree Fahrenheit for 16-18 minutes or until toothpick comes out clean when tested or muffins spring back when touched near the center. 

These muffins can be microwaved or baked in the oven. Both methods are equally delicious!

Nutritional Information per 1/2 recipe: 143 calories, 6 g carbohydrate (1.7 g dietary fiber, 0.9 g sugars, 4 g sugar alcohols), 11.7 g total fat (4.9 g saturated fat, 0 g trans fat), 113 mg cholesterol, 173 mg sodium, 114.5 mg calcium, 88 mg potassium, 5 g protein.  Net carbs per serving: 4.3 grams

Easy and Quick Cultured Butter: Mix together 2 tablespoons softened butter, 1 tablespoon kefir cheese (to make kefir cheese, click here) and 1/4 teaspoon honey.  This probiotic-rich buttery spread is excellent on muffins, pancakes and waffles.

Recipes by Kathy Sheehan, copyright 2016

All rights reserved. Do not duplicate without author's permission.

Berry Blue Kefir Smoothie

More and more research is coming out that having dysbiosis (an imbalance of good and bad bacteria in the gut) is associated with obesity and most chronic illness, such as diabetes, neurological disorders, depression, anxiety, IBS, Crohn's disease and even cancer. It is important to include probiotic rich, cultured and fermented foods (such as yogurt, kefir, sauerkraut and fermented vegetables) in the diet and I have personally experienced fewer food sensitivities, more stable blood glucose levels and lower blood pressure since consuming these foods daily.  Making kefir at home is easy! (see my previous post here)  I include it as an ingredient in every morning smoothie I make.  It's creamy and delicious.  Another ingredient in this smoothie is Camu powder, made from a tropical berry.  Because it has one of the highest vitamin C content of any fruit, much more than an orange, I like to add it my smoothies especially at this time of year when colds and the flu are going around.  This smoothie is bright and refreshing and will give you a power boost of energy in the morning.  I like to add 1 tablespoon of melted coconut oil to this smoothie for added brain boosting and gut healing benefit.  When I have this kefir smoothie for breakfast, I'm not hungry again for many hours!

Berry Blue Kefir Smoothie

Makes 1 serving

1/2 cup plain, unsweetened coconut milk kefir (or dairy kefir, if you can tolerate dairy)

1 cup unsweetened non-dairy milk (I used flax milk, but almond would work well)

1/3 cup frozen blueberries

1/2 teaspoon camu powder

1/8 teaspoon stevia powder or to taste (I used Sweet Leaf brand)

1/4 teaspoon lemon extract or 2 drops dietary-grade lemon essential oil (optional)

3 ice cubes

1/4 cup water

Place all of the ingredients in a blender and blend until smooth and creamy.  Pour into a tall glass and serve immediately.

Nutritional Information per serving (made with coconut milk kefir): 311 calories, 11.4 g carbohydrate (0.9 g dietary fiber, 6.7 g sugar), 28.1 g total fat (18 g saturated fat from the coconut, 0 g trans fat), 0 mg cholesterol, 103 mg sodium, 302.2 mg calcium, 50 mg potassium, 1.8 g protein.  Net carbs per serving: 10.6 grams

Recipe by Kathy Sheehan, copyright 2015

Lemon-Blueberry Dream Green Smoothie

This green smoothie is a delicious combination of lemon and blueberries. I can't even taste the greens, but knowing they are there makes me feel good!  This is alkalizing from the lemon and packed with healthy antioxidants and phytonutrients from the greens and blueberries and is one of my favorite breakfast smoothies.  I'm eating a very low carb, high fat diet, which is very successfully controlling my diabetes.  If I put too much fruit in my smoothie, it can upset my blood sugars and ruin my whole day!  This recipe easily fits into my daily allotment.  The addition of both healthy coconut and flax seed oil suppresses my hunger and prevents cravings by keeping my blood sugar steady throughout the morning.  (If desired, you can use half the amount of these oils, but both are healthy sources.  Healthy sources of fat play many important roles in the body and should not be feared or avoided.  Coconut oil contains medium-chain fatty acids and is fuel for the brain.  Flax seed oil is an excellent source of Omega 3's.)  If you're looking for a refreshing and energizing way to start your morning, look no further.  This smoothie will satisfy!

Lemon-Blueberry Dream Green Smoothie

Makes 1 serving

3/4 cup unsweetened flax or almond milk (or your favorite milk)*

1/4 cup full-fat plain coconut yogurt (or your favorite plain yogurt or kefir)*

2 tablespoons frozen wild blueberries

1-1/2 cups baby kale, spinach or swiss chard (I use an organic blend)

2 slices of lemon with peel, each slice 1/4" wide (organic is preferred)

1 teaspoon chia seeds

1 tablespoon flax seed oil

1 tablespoon coconut oil

10-15 drops of Lemon Drop flavored liquid stevia (I use Sweetleaf brand)

1/2 cup water

4-5 ice cubes

Place all of the ingredients in a blender and blend on high until smooth.  Pour into a tall glass and enjoy!

Nutritional Information per serving: 412 calories, 10 g carbohydrate (4 g dietary fiber, 3.1 g sugars), 40 g total fat (19.3 g healthy source of saturated fat, 0 g trans fat), 0 mg cholesterol, 141 mg sodium, 356 mg calcium, 26 mg potassium, 4.2 g protein.  Net carbs per serving: 6 grams

* For those with food allergies: To make a dairy free smoothie, use a non-dairy milk, yogurt or kefir.

Recipe by Kathy Sheehan, copyright 2015

Blueberry Upside Down Cake

Sometimes when I cook, things don't always turn out as I hoped, as with this recipe. When I turned it out of the pan, it didn't release properly from my old baking tin so that it ended up a broken jumble on the plate (the reason why there's no pretty picture). But the taste was terrific and this dessert was a real hit with my family, so I wanted to share it anyway. Next time when I make this, I'll be sure to coat the pan liberally with the cooking spray or just plan to eat it like a cobbler.

The benefit of substituting almond and coconut alternative flours for most of the white flour not only adds more nutrients to the finished product, but also fiber (something we all need more of in our diet). It is most notably the coconut flour that brings fiber to this recipe. If you've never tried using coconut flour to make pastries, cookies or pancakes, I highly recommend it. I love the creamy, rich texture it brings to my baked goods. It's best for sweet recipes, as it adds a hint of natural coconutty sweetness to the mix.

Blueberry Upside Down Cake
(Makes 8 servings)

1½ cups fresh blueberries, washed and drained (or frozen can be substituted)
2 tablespoons blueberry, grape jelly or seedless blackberry jam
1 teaspoon Splenda granular or 1 packet
1 tablespoon water
1 tablespoon lemon juice

2/3 cup almond flour (or finely ground almonds)
¼ cup coconut flour
½ cup all-purpose flour
2 teaspoons baking powder
¼ teaspoon salt
6 tablespoons zero trans-fat buttery spread (I use Smart Balance)
2/3 cup Splenda granular
1 egg
Zest of 1 lemon (about 1½ teaspoons)
2/3 cups skim or almond milk (original flavor)

1. Preheat oven to 350-degrees. Spray a 9-inch round cake pan with non-stick cooking spray.

2. In a small microwaveable bowl, mix together the water and jelly. Microwave for a few seconds until jelly melts. Add the blueberries, 1 teaspoon Splenda and lemon juice. Stir to coat berries with jelly mixture. Pour into the prepared cake pan and spread into an even layer; set aside.

3. In a medium bowl, sift together the flours, baking powder and salt. In a large bowl and using a handheld or standing mixer, cream together the buttery spread and 2/3 cup Splenda. Beat until smooth and creamy. Add egg and lemon zest and beat well. Alternate adding the dry ingredients and milk, beginning and ending with the dry ingredients. Beat on medium speed for 1 minute. The batter should be thick, but pourable. Spoon batter over berries in pan and spread gently to cover berry mixture while being careful not to stir the berry juice into the batter.

4. Bake for 30-35 minutes or until toothpick comes out clean and the surface is golden. Cool pan on a wire rack for about 5 minutes. Place large plate over the pan and invert cake so blueberries are on top. Let cool another 10-15 minutes until no longer steaming hot. Serve warm or at room temperature. Top with whipped cream, if desired (optional).

Nutritional Information per serving: 219.5 calories, 23.5 g carbohydrate, 12.7 g total fat, 2.7 g saturated fat, 254 mg sodium, 4.8 g fiber, 4.7 g protein
Original recipe by Kathy Sheehan, copyright 2010

Best Reduced-Carb Blueberry Muffin EVER!

The wild Maine blueberries are in and I can't get enough of them. I wanted to make fresh blueberry muffins, but my past attempts have been less than satisfactory because either they didn't have enough blueberry flavor or, if I tried to add more, the blueberries would sink to the bottom in a soggy layer that would fall apart. I saw a recipe demonstrated on America's Test Kitchen television show on PBS that suggested swirling blueberry jam into the batter, which made sense. So, starting with their recipe, I made changes and substitutions to create a seriously reduced-carb version and the result is spectacular! Before mixing the batter, cook up a small amount of low-sugar, fresh blueberry jam to be swirled into each muffin for a burst of intense blueberry flavor. It's a extra step in the process, but well worth the effort. (Note: You may use frozen blueberries for the jam, but fresh blueberries will hold up better in the batter. Also, use real sugar for the topping because sugar substitute will not melt and crystallized into the crunchy, yummy topping that makes these muffins so delicious.)

I served these this morning to a house guest staying for the week (someone who had never experienced my low-carb baking before) and he "ooohhh-ed and aaawww-ed" while eating three in a row. When I told him they were low sugar and reduced carb, he couldn't believe it...and neither will you!

Best Reduced-Carb Blueberry Muffin EVER!
(Makes 12 muffins)

Muffin Batter:
2 cups fresh blueberries, picked over
1 teaspoon sugar
1½ cups sifted almond flour
1 cup all-purpose flour
¼ teaspoon salt
2 teaspoons baking powder
1 cup allulose (or a combination of allulose and erythritol sweeteners)
2 large eggs
¼ cup butter, melted and cooled
2 tablespoons avocado oil
1 cup buttermilk (or ¾ cup whole milk)
1½ teaspoon vanilla extract

Topping:
¼ cup erythritol sweetener
Zest of one large lemon, finely grated (about 1½ teaspoons)

1. Bring 1 cup blueberries and 1 teaspoon sugar to a boil over medium heat. Cook, mashing berries with the back of a spoon and stirring frequently until berries have broken down and mixture is thickened and reduced to ¼ cup, about 6 minutes. Transfer to a small bowl and cool to room temperature, about 10-15 minutes.

2. Adjust oven rack to upper-middle position and preheat oven to 425-degrees. Spray muffin tin with non-stick cooking spray. Prepare the topping by mixing together ¼ cup sugar and lemon zest; set aside.

3. Whisk flours, baking powder and salt together in a large bowl. In a medium bowl, whisk sweetener and eggs together until thick and well blended, about 45 seconds. Slowly whisk in melted butter and oil until combined. Whisk in buttermilk and vanilla. Using a rubber spatula, fold egg mixture and remaining 1 cup blueberries into flour mixture until just moistened. (Batter will be lumpy with a few spots of dry flour; do not over mix.)

4. Use an ice cream scoop or large spoon to divide batter equally among the muffin cups (batter should completely fill cups). Spoon a teaspoon of cooked berry mixture into the center of each mound of batter. Using a chopstick or skewer, gently swirl filling into batter using a figure-eight motion. Sprinkle lemon sugar topping evenly over muffins.

5. Bake until muffin tops are golden and just firm, 17-19 minutes, rotating muffin tin halfway through baking time. (Or to an internal temperature of 200 degrees Fahrenheit.) Cool in pan for 5 minutes, then transfer to a wire rack and cool for 5 minutes before serving.

Nutritional Information per muffin: 222 calories, 21.8 g carbohydrate, 13 g total fat, 1.7 g saturated fat, 179.5 mg sodium, 2.3 g fiber, 5.8 g protein.

Recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to the original blueberry muffin recipe from America's Test Kitchen? This recipe is lower in calories, sodium and has only half the carbohydrate and saturated fat, plus it has more protein and fiber. For comparison, the nutritional information for a muffin made with the traditional recipe is 290 calories, 47.5 g carbohydrate, 9.5 g total fat, 3.1 g saturated fat, 292 mg sodium, 1.2 g fiber, 4.4 g protein.

Added 8/7/10: If you don't want to bother with a muffin tin, this can be baked in an 8" square baking pan instead. Bake for about 22 minutes or until a toothpick stuck in the center comes out clean. It makes a wonderful coffeecake or dessert!

Frosted Blueberry Cream Delight

With the warmer weather approaching, you'll want to try this yummy recipe. Lately, this has been my go-to snack late in the afternoon or for dessert. When the cream is added to the frozen blueberries, it immediately coats the berries in cream and freezes into a slushy, soft serve "ice cream" that is very refreshing. I use the smaller, lowbush wild variety of blueberry that has been shown to contain more of the polyphenol antioxidants and anthocyanins than it's larger highbush relative. These nutrients have given blueberries their nickname "the super fruit." I don't think there is a medical condition these amazing little berries can't improve -- from helping to stabilize blood sugar and preventing urinary tract infections to reducing inflammation, high blood pressure and other signs of heart disease! They are definitely worth adding to your list of favorite foods. My preferred frozen fruit for this recipe is Wyman's of Maine Wild Blueberries, but if you can't find them in your area, try any brand. Oh, by the way, frozen blueberries don't leave you with the telltale purple smile that cooked berries do, so you can enjoy this treat anytime without feeling self-conscience afterward!

Frosted Blueberry Cream Delight
(Makes 1 serving)

1/2 cup frozen blueberries (the small Maine type preferred)
1 packet stevia
1-2 tablespoons organic heavy cream or full-fat coconut milk
1 tablespoon whipped topping or whipped coconut cream

1. Place the frozen blueberries into a serving dish. Sprinkle with stevia and stir to coat berries. Add the cream and stir. Top with whipped topping and serve immediately while mixture is still frozen.

Nutritional Information per serving: 95 calories, 10.4 g carbohydrate, 6.6 total fat, 3.7 g saturated fat, 4 g fiber, 13 mg sodium, 0.6 g protein. Net carbs per serving: 6.4 grams

Original recipe by Kathy Sheehan, copyright 2010

Variation: Try this with other frozen fruits and berries. I recommend giving these larger fruits a quick chop in a food processor before adding the stevia and cream. Another idea is to chop fresh strawberries or other fruits into small pieces before freezing.

Blueberry-Lemon Chicken

Easter Sunday dawned glorious and sunny in Maine. My first daffodils have opened their golden cups and Spring is undoubtedly in the air! Because I wanted to spend as much time outdoors as possible, dinner needed to be an easy and undemanding affair. I had recently made this dish while visiting family in Oklahoma and it was well received. Today, I changed the original recipe a bit by adding lemon undertones and the result was even better! The star of this colorful dish is the blueberries, deemed a "super fruit" full of antioxidants. If you're looking for a light, easy dinner to herald in the warmth of spring, I highly recommend you give this one a try. It is a celebration of fresh fruit flavor!

Blueberry-Lemon Chicken(Makes 4 servings)
4 boneless & skinless chicken breasts (about 4½ ounces each)
Lemon pepper and salt
2 teaspoons olive oil
2 small shallots, finely chopped
Zest and juice from one small lemon (about 3 tablespoons juice)
3 tablespoons chicken broth
1¼ cups frozen or fresh blueberries (wild Maine berries are best)
2 tablespoons balsamic vinegar
1 tablespoon erythritol sweetener, granular

1. Season the chicken breasts on both sides with the lemon pepper and salt. Heat olive oil in a large, nonstick skillet on medium-high heat. Add chicken breasts and cook until browned and just cooked through (juices will run clear), about 5-6 minutes on each side depending on thickness of chicken. Remove to a platter and cover with foil to keep warm or place in a warm oven that has been heated to 200-degrees.

2. Add chopped shallots and saute until brown and translucent. Add lemon juice, zest and chicken broth and stir to deglaze skillet. Add blueberries, balsamic vinegar and Splenda. Cook, stirring occasionally, until the liquid is reduced and slightly thickened into a sauce. Spoon over chicken and serve immediately.

Nutritional Information per serving: 164.5 calories, 9 g carbohydrate, 3.9 g total fat, 0.5 g saturated fat, 1.9 g fiber, 26 g protein.
Original recipe by Kathy Sheehan, copyright 2010

My Banana Almond Tea Bread with Blueberries (or not)

My daughter arrived home from college for the last few weeks of summer not long ago and presented me with the gift of two black bananas that had been stored in her refrigerator. There was nothing else to do but make banana bread! Normally, I don't eat many bananas (although I love them) because they are a dense fruit with more carbs than I usually allow for myself. But they are an excellent source of vitamins B6, C and potassium. In this recipe, I added blueberries because Maine is famous for these small, rare, blue gems that are harvested late in the season. I buy them by the bushel for only a few short weeks before they disappear, along with summer.

You'll notice in the nutritional information that each serving seems rather high in fat grams. Don't be alarmed because most of the fat comes from the almond flour, which is rich in Vitamin E and monounsaturated "good fat." Actually, the saturated fat (the bad fat) is delightfully low for such a moist, yummy bread. If you want to learn more about the alternative flours used in this recipe, check out my blog: Alternative Flours for Baking

My Banana Almond Tea Bread with Blueberries (or not)

Makes 12 servings
¾ cup all-purpose flour
¾ cup almond flour (or finely ground blanched almonds)
¼ cup coconut flour
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
2 large eggs + 1 egg white
6 teaspoons granulated sugar
6 teaspoons Splenda granular (not baking blend)
3 tablespoons canola oil
1 cup mashed ripe banana (about 2 medium)
Optional: ¾ cup fresh or frozen blueberries (if using frozen, do not thaw)

1. Preheat oven to 350-degrees. Prepare an 8½” x 4½” loaf pan with non-stick cooking spray and set aside.

2. In a medium bowl, mix together the flours, baking powder, baking soda and salt; set aside. In a large mixing bowl and using a handheld or standing mixer, beat the eggs, egg white, sugar and Splenda on medium-high speed for 2 minutes, until light and fluffy (do not underbeat in this step because you need to incorporate air into the mixture). Add the canola oil and beat for another 30 seconds. Add the mashed banana and blend on low speed until incorporated. Add the dry ingredients all at once and beat on low speed, scraping down the sides of the bowl once until fully incorporated. Gently and quickly fold in the blueberries. Pour batter into prepared pan.

3. Bake in preheated oven for 45-55 minutes until golden brown and a toothpick inserted into the center comes out clean. Test at 45 minutes and bake longer if additional time is needed. Do not overbake to avoid drying out.

4. Remove from oven to a wire rack. Allow bread to cool in pan for 10 minutes, then remove from pan and continue to cool on wire rack for another hour. This bread can be left at room temperature for 1 day or overnight, or wrap well and store in refrigerator.

NOTE: This batter can be made into 12 muffins. Bake in 350-degree oven for only 15-20 minutes until golden and toothpick inserted into the center comes out clean. Do not overbake. Cool on wire rack before serving.

Nutritional Information per serving (with blueberries): 154.8 calories, 18 g carbohydrate, 8.15 g total fat, 1 g saturated fat, 2.7 g fiber, 4.3 g protein
Original recipe by Kathy Sheehan, copyright 2009

How does this recipe compare with regular Banana Bread? My version is higher in fiber, higher in protein, lower in total fat & saturated fat and significantly lower in carbohydrates and calories. For comparison, here are some average nutritional numbers for purchased Banana Bread: 215 calories, 34 g carbohydrates, 12 g total fat, 4 g saturated fat, 1.5 g fiber, 2 g protein.