Strawberry Coconut Flour Scones

Scones served with a cup of tea or coffee in the morning is the perfect way to start the day! These Strawberry Scones are not too sweet, but the burst of real summer strawberries in every bite makes them welcome on a cold, winter day. I used a set of heart-shaped cookie cutters to make these extra special and a fun treat to serve at a Valentine’s Day afternoon tea! 

Strawberry Coconut Flour Scones

Makes 12 servings

1 cup coconut flour (122 grams)

1/4 cup granulated sweetener (I used a combination of powdered monkfruit sweetener and allulose), adjust to taste

1 tablespoon baking powder

1/4 teaspoon salt

3 large eggs, room temperature 

8 tablespoons (1 stick) unsalted butter, room temperature 

1/3 cup (23 grams) freeze dried, no sugar added strawberries, roughly chopped 

½ cup (126 grams) sour cream or plain Greek yogurt, room temperature 

½ teaspoon strawberry extract 

1. Preheat the oven to 400° Fahrenheit. Line a large baking sheet with parchment paper; set aside.

2. Sift dry ingredients into a large mixing bowl until there are no lumps. Stir in the eggs until fully combined and dry ingredients are moist.

3. Cut in the butter until fully combined. Using a pastry cutter can be a helpful tool.

4. Stir together the sour cream and strawberry extract. Add the sour cream mixture to the dough and stir until fully combined and a smooth dough as formed.

5. Form dough into a ball and knead gently for about 1-2 minutes to allow the moisture to be absorbed into the coconut flour. Place the dough back into the mixing bowl and allow to sit at room temperature for about five minutes before proceeding.

6. Line a clean work surface with parchment paper or a silicone baking mat. Carefully press the dough out into a circle until about 1-1/4 inch thick. Using a round biscuit cutter (or any shaped cookie cutter), cut out 12 scones. (Alternately, you can use a pizza cutter and cut the circle of dough into triangles.)

7. Transfer the scones onto the prepared baking sheet. Leave space between the scones. If desired, brush the tops of the scones with melted unsalted butter. Bake in the preheated oven for 15 to 20 minutes or until golden.

8. Remove from the oven and allow to cool on the pan for about 10 minutes. Transfer to a wire rack and allow to cool completely. The scones may be served warm or at room temperature. Store any leftovers in an airtight container at room temperature for 3 days or in the refrigerator for up to a week.

Nutritional Information per scone: 144 calories, 10.5 g carbohydrate (5.7 g dietary fiber, 2.9 g sugars), 12.2 g total fat (7.8 g saturated fat, 0 g trans fat), 71 mg cholesterol, 177 mg sodium, 107.3 mg calcium, 34 mg potassium, 1 mg iron, 112 IU Vit A, 8 mg Vit C, 4.7 g protein. Net carbs per serving: 4.8 grams

Recipe and photos by Kathy Sheehan, copyright 2025

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

Instant Pot Keto Bread Pudding (or Oven Baked)

For as long as I can remember, Classic Bread Pudding has been a favorite comfort food of mine. This low carb, gluten free bread pudding is every bit as comforting as a traditional recipe! You can use any low carb bread of your choice, but I actually prefer using leftover keto yellow cake as a base, or a mixture of keto cake and low carb bread. My favorite boxed Keto Cake Mix is King Arthur’s brand, but any keto yellow cake (made from scratch or a mix) will work in this recipe. It’s very easy to make this pudding in an Instant Pot, but baking it in an oven works just as well. Instead of traditional raisins, I sprinkled one tablespoon of black Zante currants over the pudding before cooking. They only add 1 carb per serving, while maintaining that authentic flavor (feel free to leave them out, if you wish). Whether made in an Instant Pot or in the oven, this simple classic dessert will warm your heart!

Instant Pot Keto Bread Pudding (or Oven Baked)

Makes 6 servings

4 cups low carb bread (or leftover keto yellow cake), cubed and dried out

2 large eggs, beaten

1½ cups low carb milk of choice

1/4 cup low carb brown sugar substitute, packed (use only 2 tablespoons if using cake)

1/8 teaspoon salt 

1/8 teaspoon nutmeg

½ teaspoon ground cinnamon

A pinch of mace (optional)

½ teaspoon vanilla extract

1 tablespoon black Zante currants*

1. Spray a 7-inch (1½ quart) baking dish or Bundt pan with non-stick spray or grease well with butter; set aside. If bread or cake is fresh, break into pieces or cut into cubes and spread out on a cookie sheet. Bake in a 300° oven for 10 minutes to dry out a bit before proceeding.

2. Place the bread in the greased 7-inch baking dish or Bundt pan. Whisk together the remaining ingredients, except the currants. Pour the custard mixture over the bread and let it soak in for a few minutes. Sprinkle the currants over the bread. Cover loosely with a “tin foil hat” so condensation doesn’t build up on the pudding as it cooks in the Instant Pot. (If baking in the oven, do not cover with foil.)

3. Pour 1½ cups of water into the Instant Pot. Put the pudding on a trivet and lower it into the pot. Close the lid. Set controls to PRESSURE COOK on HIGH (or Manual) for 15 minutes. Make sure the seal valve is closed and press start.

4. When the cooking is done, leave it to release pressure naturally. When the pin drops, open the pot. Lift the pudding out and remove the foil. Leave it to cool on the counter for a few minutes and, if cooked in a Bundt pan, then you may invert it onto a plate. Serve warm or chilled with whipped cream, low carb ice cream or sugar free caramel sauce.

5. Oven Baking Directions: Follow steps 1 and 2. (Do not cover pudding with foil.) Place pudding in a preheated 350° oven and bake for 30 minutes, or until custard is set but still a little wobbly in the center. Remove from oven and cool on a wire rack.

*Note: If you choose to omit the currants, you may subtract 1 g of carb from the nutritional information per serving.

Nutritional Information per serving (1/6th of recipe): 112 calories, 3.3 g carbohydrate (0.9 g dietary fiber, 1.8 g sugars, 2 g sugar alcohols), 8.2 g total fat (1.2 g saturated fat, 0 g trans fat), 115 mg cholesterol, 176 mg sodium, 137 mg calcium, 76 mg potassium, 1 mg iron, 95 IU Vit A, 7.7 g protein. Net carbs per serving: 2.4 grams

Recipe and photos by Kathy Sheehan, copyright 2024

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

Low Carb Savory Amish Onion Cake

This delicious savory bread makes a great accompaniment with soup or stew on a cold winter day. It’s also excellent grilled and topped with poached eggs for breakfast or brunch. It’s based on a traditional Amish recipe in which the cake is meant to be slightly sweet, while the topping of caramelized onions are seasoned so that they’re savory with a slight peppery kick. The combination is wonderful! This low carb remake of the traditional recipe is made very easy because it uses a boxed keto muffin mix as its base! The bread is soft and cake-like, hence the name. You can bake it in any 8” baking dish or cast iron skillet, but I like using a springform pan. When it’s removed from the mold, it makes an impressive presentation at the table.

Low Carb Savory Amish Onion Cake

Makes 12 servings

Onion Topping:

3 medium onions, chopped

3 tablespoons unsalted butter

1 ½ teaspoons poppy seeds (optional)

½ teaspoon salt

1 teaspoon paprika

½ teaspoon coarsely ground black pepper

Bread Batter:

5 large eggs

1/4 cup avocado oil

½ cup sour cream

¾ cup low carb milk of choice

¾ teaspoon onion powder

¾ teaspoon paprika

1/4 teaspoon black pepper

1 pkg. (10 oz.) King Arthur All-Purpose Keto Muffin Mix

1. In a large skillet, cook onions and 3 tablespoons unsalted butter over low heat for 10 minutes until softened. Stir in the 1/2 teaspoon salt, 1 teaspoon paprika, 1/2 teaspoon coarsely ground black pepper and poppy seeds, if using. Cook on low to medium-low until the onions are golden brown, stirring occasionally. Remove from heat; set aside.

2. Whisk together the eggs, avocado oil and sour cream using an electric mixer. Add the milk and whisk to blend well. Add the onion powder, paprika, black pepper, and keto muffin mix. Beat until well combined.

3. Spread the batter into a greased 8 inch cast iron skillet, baking pan or spring form pan. Spoon onion mixture over the batter. Bake at 350°F for 45 to 55 minutes or until a toothpick inserted in the center comes out clean and the internal temperature reaches between 200°- 205°F. Cool for about 20 minutes. Serve warm. 

4. Store any leftovers in an airtight container or cake keeper. It can be stored at room temperature for 2 days. Refrigerate for longer storage. Always warm to room temperature before serving.

Nutritional Information per serving: 161 calories, 12.9 g carbohydrate (1.6 g dietary fiber, 2.4 g sugars, 10 g sugar alcohols), 12.6 g total fat (5.3 g saturated fat, 0 g trans fat), 89 mg cholesterol, 304 mg sodium, 101.6 mg calcium, 186 mg potassium, 2 mg iron, 128 IU Vit A, 2 mg Vit C, 4.3 g protein. Net carbs per serving: 1.3 grams

Photos and recipe by Kathy Sheehan, copyright 2024

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

Easy Keto Granola Bread

This low carb bread recipe is so versatile! You can bake it in a loaf pan, an 8 x 8“ square pan, a muffin tin or mini bread baking pan. The streusel topping is nutty and crunchy, making this a delicious coffee cake or tea bread. You can make your own low carb granola or use one of the keto granola mixes already available commercially. You might even choose to make it nut free by choosing a nut free granola. Like I said, this recipe is versatile! The addition of flaxseed meal is optional, but it adds a wheat-like color and nutty flavor to the final product. The thing that makes this recipe so easy, is that you start with a boxed keto muffin mix. I highly recommend the King Arthur’s All Purpose Keto Muffin Mix. I have use this mix several times to create muffins and quick breads and it is excellent! Most of the dry ingredients are already included in the mix and measured out for you. Enjoy this as a delicious accompaniment to your coffee in the morning for breakfast or serve it as a dessert. Either way, I think that you will enjoy this quick bread. 

Easy Keto Granola Bread

Makes 12 servings

5 large eggs, room temperature 

1/4 cup neutral oil, such as avocado oil

1/4 cup unsalted butter, melted

1 cup low carb milk of choice (or substitute ½ cup water + ½ cup heavy cream)

½ teaspoon vanilla extract

1/3 cup low carb brown sweetener (such as Swerve Brown)

¾ teaspoon ground cinnamon

1 tablespoon flaxseed meal

½ cup low carb granola (chopped, if needed) see photo of different keto granola brands below

1 box King Arthur’s Keto All-Purpose Muffin Mix

Streusel Topping:

1/4 cup low carb granola (chopped, if needed)

1/4 cup erythritol-based brown or classic sweetener

2 tablespoons cold unsalted butter, cubed

1. Preheat oven to 350°F. Spray an 8 inch loaf pan, mini bread loaf pan, 8 x 8” baking pan, or 12 cup muffin tin with nonstick spray; set aside.

2. Using a pastry cutter or two knives, mix together the streusel topping ingredients in a medium bowl until pea-sized crumbles form; set aside.

3. In a separate bowl, whisk together the keto muffin mix, 1/3 cup brown sweetener, flaxseed meal, cinnamon and low carb granola; set aside.

4. In a large bowl and using an electric mixer, or a standing mixer with paddle attachment, mixed together the eggs, oil, melted butter, low carb milk, and vanilla extract. Blend very well.

5. Add the dry ingredients and mix until well combined and no dry pockets remain. Divide the batter evenly between the prepared baking pan or muffin tin that has been greased. Sprinkle the streusel topping on top of each muffin or loaf.

6. Bake at 350° for 32-35 minutes for mini loaves or about 24 minutes for muffins. For a large loaf, bake about 38-48 minutes. For an 8 x 8“ baking pan, bake for about 35 minutes. Bake until the internal temperature reaches between 200-205°F. 

7. Remove from oven and allow the loaves or muffins to cool in the pan for about 15 minutes. Turn out the loaves or muffins onto a wire rack to cool completely before serving.

Nutritional Information per muffin or 1/12th of recipe: 215 calories, 11.8 g total carbohydrates (2 g dietary fiber, 1.5 g sugars, 14 g sugar alcohols), 19 g total fat (8.8 g saturated fat, 0 g trans fat), 97 mg cholesterol, 201 mg sodium, 68.8 mg calcium, 141 mg potassium, 2 mg iron, 100 IU Vit A, 5 g protein. Net carbs per serving: 2.8 grams

Photos and recipe by Kathy Sheehan, copyright 2024

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

Keto Raspberry Almond Mini Breads with Streusel Topping (or Muffins)

Looking for a last minute gift to share with friends or family? These healthier, sugar free mini bread loaves will be enjoyed by anyone, whether they are low carb or not! They’re easy to make because you start with a boxed keto muffin mix!

Raspberry Almond Mini Breads with Streusel Topping (or Muffins)

Makes about 4 mini breads (depending on pan size) or 12 muffins

5 eggs, room temperature 

½ cup neutral oil, such as avocado oil

1 cup low carb milk of choice (non-dairy is fine)

1 teaspoon vanilla extract

½ teaspoon almond extract

8 drops Monkfruit extract (or 2 tablespoons zero carb granulated sweetener)

1 pint fresh raspberries

1 box of King Arthur’s Keto All Purpose Muffin Mix

Streusel Topping:

1/4 cup almond flour

1/4 cup erythritol-based sweetener (I like LaKanto Classic Monkfruit sweetener)

2 tablespoons unsalted butter

1. Using a pastry cutter, mix together the streusel topping ingredients until pea-size crumbles form. Set aside. Spray a muffin tin or mini loaves pan with nonstick spray; set aside. Preheat oven to 350°F.

2. In a standing mixer (using a paddle attachment) or using an electric mixer, mix together the eggs, oil, milk, and extracts. Blend well.

3. Add the muffin mix and mix until combined. Fold in the raspberries and divide the batter evenly between the mini bread pans or muffin cups. Sprinkle streusel topping on top of each loaf or muffin.

4. Bake for about 28 minutes for muffins or 38 to 40 minutes for mini loaves. Bake until the internal temperature reaches 206°F.

5. Remove from oven and allow the muffins or loaves to cool in the pan for about 15 minutes. Turn out the muffins or loaves onto a wire rack to cool completely before serving. These breads or muffins freeze beautifully. Allow to cool completely, then wrap with plastic wrap and freeze for up to 2 months. Thaw to room temperature before serving.

Nutritional Information per serving (1/12th of recipe or 1 muffin): 97 calories, 12.5 g total carbohydrates (2.7 g dietary fiber, 2.3 g sugars, 6 g sugar alcohols), 5.5 g total fat (2.9 g saturated fat, 0 g trans fat), 83 mg cholesterol, 99.5 mg calcium, 164 mg potassium, 2 mg iron, 7 mg Vit C, 54 IU Vit A, 4.1 g protein. Net carbs per serving: 3.8 grams

Photos and recipe by Kathy Sheehan, copyright 2023

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

Keto Crispy Cheese Egg In a Nest

Cheese is a familiar addition to a traditional Egg in a Nest, but what about super crispy, crunchy cheese? This method of cooking allows the cheese in the pan to sizzle and crisp up, adding an unforgettable texture and flavor to this favorite breakfast food. For best results, use a nonstick skillet. You can use any aged cheese. My favorite is sharp cheddar.

Keto Crispy Cheese Egg In a Nest

Makes 1 serving

1 slice of low carb bread, with a hole cut out of the center

1 large egg

1½ ounces cheddar, shredded

Salt and pepper

1. Preheat a nonstick skillet to medium to medium-high. Sprinkle a bit more than 1/3 of the shredded cheese onto the preheated skillet.

2. When it starts to sizzle, place a piece of low carb bread on top.

3. Crack an egg into the hole and sprinkle with salt and pepper.

4. Sprinkle more cheese on top of the bread and egg, reserving some for serving. Cover the skillet to allow the cheese over the top to melt a bit.

5. Once the cheese on the bottom is golden brown and crispy, flip and continue cooking until the cheese on the flip side is crispy and the egg is done to your liking. To serve, sprinkle reserved cheese over the top to melt. Enjoy!

Nutritional Information (may vary, depending on the low carb bread used): 349 Calories, 1.4 g carbohydrate (1 g dietary fiber, 1.2 g sugars), 27.3 g total fat (11.6 g saturated fat, 0 g trans fat), 310 mg cholesterol, 448 mg sodium, 345.6 mg calcium, 129 mg potassium, 2 mg iron, 318 IU Vit A, 24.8 g protein. Net carbs per serving: 0.4 grams

Photos and recipe by Kathy Sheehan, copyright 2023

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

Simple Keto Bread Pudding

I have recently found a bread recipe that has changed my life! It’s wonderful to have bread—a really good gluten free, keto bread—to make sandwiches, French toast or to use in recipes, such as this excellent Bread Pudding. Here is a link to the keto bread recipe I highly recommend: https://www.sugarfreemom.com/recipes/keto-dairy-free-cloud-bread/. I have modified the recipe slightly, by reducing the mayonnaise to 1/4 cup instead of 1/2 cup and adding 3/4 teaspoon of yeast and 1 tablespoon hot water to the liquid allulose. The yeast is not for leavening, but for a more authentic bread flavor. You can use any homemade keto bread in this Bread Pudding recipe or use your favorite store-bought brand, although note that the nutritional information provided is based on using the Dairy Free Cloud Bread Loaf.

Bread pudding is one of my all-time favorite, comfort food desserts. It’s soft bread, soaked and baked in an egg custard, that can also double as a nutritious breakfast! The warm and spicy taste of cinnamon really adds a distinctive flavor. The buttery Vanilla Sauce is optional, but I think you’ll really enjoy the added richness it gives to this simple, homey dessert.

Simple Keto Bread Pudding

Makes 6 servings

Bread Pudding:

1-1/2 cups low carb milk of choice, divided

4 cups cubed keto bread, cut into 1-inch cubes

1 tablespoon unsalted butter, plus more for greasing the baking pan

1 teaspoon vanilla extract

6 tablespoons erythritol sweetener (I like LaKanto Monkfruit sweetener), divided

1 teaspoon ground cinnamon

A pinch of salt

2 large eggs, beaten

Vanilla Sauce (Optional):

2 tablespoons salted butter (or unsalted is fine too)

1 tablespoon brown sugar substitute (I like LaKanto Golden)

3/4 teaspoon vanilla extract

1. Preheat oven to 350°F. Generously butter a 4 to 6 cup baking dish and fill it with the cubed keto bread.

2. Take 1/2 cup milk and whisk in 1 tablespoon sweetener. Pour over the bread cubes and stir to coat the bread. Let the cubes absorb the milk as you make the custard.

3. In a small sauce pan over low heat, warm the remaining 1 cup milk, 1 tablespoon butter, vanilla, remaining 5 tablespoons of sweetener, cinnamon and salt. Continue cooking and stirring just until the butter melts. Remove from heat and cool.

4. Add the beaten eggs to the cooled milk mixture and whisk. Pour mixture over the bread cubes and stir to coat. Allow to sit for a few minutes, stirring occasionally, until some of the liquid is absorbed by the bread cubes. Bake for 30 minutes or until custard is set but still a little wobbly. Serve warm or at room temperature.

5. To make the optional Vanilla Sauce: In a small sauce pan, melt 2 tablespoons of salted butter over medium-high heat. Once melted, reduce to medium heat and let the butter brown a bit, swirling pan occasionally and watching carefully to prevent burning.

6. Add the tablespoon of brown sugar substitute and vanilla extract to the browned butter. Stir to combine and remove from heat. Let cool about 2 minutes, then use a whisk to stir the brown sugar and butter mixture and spoon the sauce over the top of the cooked bread pudding.

Nutritional Information for 1/6th recipe Bread Pudding (no sauce): 188 calories, 3.1 g carbohydrate (1.2 g dietary fiber, 1.4 g sugars, 2.7 g sugar alcohols), 15.5 g total fat (4.7 g saturated fat, 0 g trans fat), 159 mg cholesterol, 175 mg sodium, 65.9 mg calcium, 93 mg potassium, 1 mg iron, 147 IU Vit A, 11.6 g protein. Net carbs per serving: 1.9 grams

Nutritional Information Vanilla Sauce (1/6th recipe): 35 calories, 1.1 g carbohydrate (0 g dietary fiber, 2 g sugar alcohols), 3.8 g total fat (2.4 g saturated fat), 10 mg cholesterol, 27 mg sodium, 1.2 mg calcium, 2 mg potassium, 35 IU Vit A, 0 g protein. 

Photos and recipe by Kathy Sheehan, copyright 2022

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

The Ultimate Keto Grilled Cheese Egg in a Nest

I have recently discovered the best keto bread recipe I’ve ever tried! (Click here for the recipe.) Now, I have real bread that I can use in a variety of ways in my meals. I have always loved Egg In a Nest, but this recipe takes it a step further. It has all the best flavors of a grilled cheese and tomato sandwich with Egg In a Nest! By itself, it makes a great quick and easy meal. Of course, you can use any keto bread that you like in place of homemade, but be aware the nutritional information may change depending on the bread you use.

The Ultimate Keto Grilled Cheese Egg In a Nest

Makes 1 serving

2 slices of keto bread (I used this recipe for Cloud Bread Loaf)

1 teaspoon yellow mustard

2 teaspoons butter, softened (I prefer salted butter)

1 slice tomato

1 ounce sliced cheese (I prefer sharp cheddar)

1/2 teaspoon olive or avocado oil

1 egg

Salt and pepper to taste

1 ounce shredded cheddar cheese

Equipment Needed: small biscuit cutter

1. Spread the mustard on both slices of the bread, on the side that will become the inside of the grilled cheese sandwich. Spread the softened butter on both sides of the bread, on the sides that will become the outside of the grilled cheese sandwich.

2. Place one slice of bread, butter side down, on a small plate or cutting board. Top with cheese and place the remaining slice of bread, butter side up, onto the cheese. Use the small biscuit cutter to cut a hole in the center of the cheese sandwich. Save the center circle to be grilled along side the Egg in a Nest.

3. If your tomato slice is larger than the hole you created, use the biscuit cutter to make it the correct size. You want it to fit inside the circle.

4. Place the cheese sandwich, with the hole in it, into a non-stick skillet (I start with a cold skillet). Drizzle 1/2 teaspoon of oil into the hole, then insert the tomato slice into the hole. Season with salt and pepper to taste. Crack an egg over the tomato slice and again season the egg with salt and pepper. Turn the heat to low (or medium-low). Cover the skillet with a lid to trap the heat and help melt the cheese. Grill until the bread has browned nicely. At the same time, grill the round cheese sandwich that you cut from the center.

5. With a spatula, carefully flip the sandwich and continue grilling on the second side until the bread has browned and the egg is done to your liking. (Again, I like to cover the skillet to trap the heat.) Flip the small round cheese sandwich and brown the second side, as well.

6. Remove the Egg In a Nest and the round grilled cheese sandwich to a serving plate. Sprinkle the shredded cheese over the Egg In a Nest and serve! YUM!

Nutritional Information per serving (made with 2 slices Cloud Bread Loaf): 603 calories, 3.6 g carbohydrate (2.4 g dietary fiber, 2.9 g sugars), 49.8 g total fat (20 g saturated fat, 0 g trans fat), 428 mg cholesterol, 690 mg sodium, 466.9 mg calcium, 254 mg potassium, 533 IU Vit A, 3 mg Vit C, 3 mg iron, 36.7 g protein. Net carbs per serving: 1.2 grams

Photos and recipe by Kathy Sheehan, copyright 2022

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

Keto Loaded Potato Biscuits

These nut free, coconut flour biscuits taste like a loaded baked potato, with the addition of sour cream, bacon, cheese and herbs…without a potato in sight! They can be made ahead and stored in the refrigerator or freezer. They are a delicious breakfast biscuit topped with poached eggs and hollandaise sauce or as an accompaniment to any meal.

Keto Loaded ‘Potato’ Biscuits

Makes 10 biscuits

1/2 cup mayonnaise 

1/4 cup sour cream

6 large eggs

1/4 teaspoon salt

1/8 teaspoon pepper

5 slices cooked bacon, finely chopped

3 tablespoons chives or green onions, finely chopped

1/2 tablespoon parsley, finely chopped (half that amount if using dried)

1 cup coconut flour

1-1/2 teaspoons baking powder

1/2 cup shredded extra sharp cheddar cheese

1. Preheat oven to 375 degrees F. Line a baking sheet with parchment paper or a silicone mat.

2. Place the mayonnaise, sour cream, eggs, salt, pepper, bacon, chives and parsley in a medium mixing bowl and whisk to combine.

3. Place the coconut flour and baking powder in a small bowl and whisk with a fork until combined, breaking up any lumps. Add the dry ingredients and shredded cheese to the mayonnaise mixture and stir quickly with a fork to fully incorporate the ingredients. Allow the batter to sit for a few minutes until the coconut flour absorbs most of the liquid and the mixture thickens into a soft dough. 

4. Turn out the dough onto the counter and form into a large ball. Pat down gently on the dough ball until it is 1-inch in thickness. Use a small biscuit cutter to make biscuits, reforming scraps into a ball and patting down again as needed until you have created ten 1-inch high biscuits. (Alternatively, you can divide the dough into 10 pieces, roll each piece into a ball, place them on the prepared baking sheet and gently pat down with your fingers until the biscuits are 1-inch thick.)

5. Bake for 18-20 minutes or until the bottom of the biscuits have browned and the tops take on a bit of golden color. Remove from the oven and allow the biscuits to remain on the baking sheet for 5 minutes. Serve warm.

6. The biscuits can be stored in the refrigerator for up to 3 days or, once cooled completely, wrapped well with plastic wrap and stored in the freezer for up to a month. To reheat: If frozen, thaw biscuits at room temperature for 1 hour. Place on a baking sheet and warm in a preheated 300 degree F oven until heated through, about 8-10 minutes.

Nutritional Information per biscuit: 219 calories, 7.3 g carbohydrate (4 g dietary fiber, 0.9 g sugars), 17 g total fat (5.9 g saturated fat, 0 g trans fat), 128 mg cholesterol, 319 mg sodium, 114.7 mg calcium, 76 mg potassium, 1 mg iron, 93 IU Vit A, 8.5 g protein. Net carbs per biscuit: 3.3 grams

Photos and recipe by Kathy Sheehan, copyright 2021

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. 

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 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. 

Low Carb Cranberry Orange Pound Cake

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

Low Carb Cranberry Orange Pound Cake

Makes 12 servings

1-3/4 cup almond flour

1/4 cup coconut flour

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

2 teaspoons baking powder

1/2 teaspoon salt

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

4 ounces cream cheese, room temperature

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

4 large eggs, room temperature

1 tablespoon almond or coconut milk

1/2 teaspoon orange extract

1/2 teaspoon lemon extract

1 teaspoon orange zest

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

3 tablespoons chopped pecans

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

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

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

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

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

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

Recipe and photos by Kathy Sheehan, copyright 2017

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

Low Carb Pumpkin Spice Bagels (Gluten free, Sugar free)

Lately, I've been experimenting with low carb bagel recipes and landed on one I really like from the Low Carb Maven (click here for the recipe). It's good and chewy like a bagel should be but, because of its distinct cheese flavor (which is delicious!), I think it's best served with a savory spread, cream cheese or butter. In keeping with the season, this morning I had a craving for a pumpkin bagel, so I went to work. I needed to tone down the cheesy flavor with pumpkin and ramp up the spice, all while keeping the dense and chewy texture of a traditional bagel. This recipe definitely is a winner! I recommend splitting and toasting the bagel before serving for the best result. The slightly sweet cream cheese spread is the perfect companion that further draws attention to the pumpkin and warm spices. All you need to add is a cup of coffee or tea to enjoy a truly wonderful breakfast!

Low Carb Pumpkin Spice Bagels (Gluten free, Sugar free)

Makes 6 bagels

Bagel Dough:

1 1/2 cups almond flour

1/4 cup gluten free oat fiber (not oat flour, or sub coconut flour)

1 1/2 teaspoon pumpkin pie spice

1 teaspoon baking soda (or 2 teaspoons baking powder)

2 tablespoons unflavored whey protein powder

2 tablespoons powdered erythritol (I used Swerve Confectioners)

1 cup part-skim shredded mozzarella cheese

2 ounces full-fat cream cheese

1 large egg

1/4 cup pumpkin puree (canned is fine, no sugar added)

Pumpkin Spice Cream Cheese Spread:

4 ounces cream cheese, room temperature

4 tablespoons butter, room temperature

2 tablespoons pumpkin puree

2 tablespoons creamy almond butter (no sugar added)

1 tablespoon powdered erythritol

3/4 teaspoon pumpkin pie spice

1/2 teaspoon vanilla extract 

1. To make the bagels, whisk together the almond flour, oat fiber, pumpkin pie spice, baking soda (or baking powder), whey protein powder and 2 tablespoons erythritol in a medium bowl; set aside.

2. Place the mozzarella cheese and 2 ounces of cream cheese into a microwaveable safe bowl and microwave for 1 minute. Stir and microwave again for 15-30 seconds. Pour the melted cheese mixture into the bowl of a food processor. Add the egg and 1/4 cup pumpkin puree and process until smooth. Add the dry ingredients all at once and process until a dough forms. It will be sticky. Scrape the dough onto a piece of plastic wrap or plate, shape into a thick log about 8-inches long and place into the freezer to cool briefly for easier handling.

3. Meanwhile, preheat the oven to 425 degrees Fahrenheit with the rack in the middle of the oven. Line a baking sheet with parchment paper or a silicone baking mat.

4. When the oven is preheated, remove the bagel dough from the freezer and divide into six equal pieces. Lightly oil hands and roll each portion into a snake shape, form into a ring and pinch together the ends to seal. Place on the baking sheet and bake for 15 minutes or until nicely browned. Let the bagels cool for a few minutes on the baking sheet before removing them to a wire rack to cool completely. Once cooled, they can be stored in the refrigerator in an airtight container for up to a week. To enjoy, split and toast the bagels before serving. 

5. To make the cream cheese spread: Place all of the spread ingredients into a medium bowl and whip with a hand mixer until well combined and fluffy. Store in an airtight container in the refrigerator for up to 5 days. Makes about 1 cup. Serving size is 2 tablespoons.

Nutritional Information per bagel (based on 6 per recipe, no topping): 268 calories, 13.5 g carbohydrates (8 g dietary fiber, 1.8 g sugars, 5 g sugar alcohols), 21.3 g total fat (6.7 g saturated fat, 0 g trans fat), 53 mg cholesterol, 381 mg sodium, 215.4 mg calcium, 243 mg potassium, 1868 mg Vit A, 1 mg iron, 14 g protein. Net carbs per serving: 5.5 grams

Nutritional Information Pumpkin Spice Cream Cheese Spread (2 TB serving): 126 calories, 2.1 g carbohydrates (0.6 g dietary fiber, 0.9 g sugars, 1.9 g sugar alcohols), 12.1 g total fat (6.7 g saturated fat, 0 g trans fat), 37 mg cholesterol, 85 mg sodium, 22.1 mg calcium, 9 mg potassium, 722 mg Vit A, 1.9 g protein. Net carbs per serving: 1.5 grams.

Recipe and photos by Kathy Sheehan, copyright 2017

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

Best Low Carb Vanilla Cream Scones

Low carb, gluten free scone recipes made from almond flour abound on the internet. I've found them to be too dense and heavy, almost too rich for my tastes. So, I set out to make a scone that's lighter in texture, with a subtle flavor that doesn't overpower...in other words, the perfect scone for a traditional English tea. A cream tea is a speciality of Devon and Cornwall counties and is a form of afternoon tea consisting of scones, clotted cream and jam. The true stars of this delightful past time are the clotted cream and jam, so the scone is actually just a vehicle to get these yummies from the plate to your mouth! The coconut flour imparts a softer, more delicate texture than you can get using almond flour alone and, for that reason, I think these are the best scones I've ever made. They are slightly sweet with a subtle vanilla flavor that is perfect for hosting your very own cream tea.

Best Low Carb Vanilla Cream Scones

Makes 8 scones

1/2 cup coconut flour

1/2 cup almond flour

2 tablespoons granular erythritol sweetener (I used LaKanto Monkfruit sweetener)

3/4 teaspoon stevia powder (I used Sweet Leaf brand)

2 teaspoons baking powder

1/4 teaspoon salt (reduce to a pinch if using salted butter)

5 tablespoons very cold butter (unsalted preferred), cut into cubes

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

2 large eggs

2 teaspoons vanilla extract

Plus coconut flour for dusting board

1. Preheat oven to 350 degrees F. Cover a baking sheet with parchment paper; set aside.

2. In a large bowl, whisk together all the dry ingredients until well mixed. Add cubed butter and, with a pastry cutter or two knives, cut butter into the dry ingredients until it is coarse, pea-size crumbs.

3. In a separate bowl, vigorously whisk together the eggs, cream and vanilla extract until thick and well combined. Add to the dry ingredients and stir quickly with a fork to combine thoroughly. Allow the batter sit for a few minutes until the coconut flour absorbs the liquid and a soft dough forms.

4. Dust a board or your countertop lightly with coconut flour. With a rubber spatula or your hands, gather the dough into a ball and put it onto the board.  Lightly dust the top of the dough with more coconut flour. Using your hand, pat and shape the dough into a 6-inch circle that is about 3/4-inch thick. Try not to overwork the dough. Cut evenly into 8 wedges (like you're cutting a pie) and place the wedges on the prepared baking sheet, being sure to allow space between each wedge because the dough with puff a bit while baking. Bake in the preheated oven for about 20 minutes, or until the bottoms and outer edges are golden brown and the tops are just beginning to brown.

5. Let cool on the baking sheet for a few minutes, then carefully transfer to a wire rack to cool completely. Serve at room temperature with clotted cream or butter and sugar free jam (here is a good recipe: https://www.lowcarbmaven.com/low-carb-sugar-free-strawberry-jelly/). Store leftovers in an airtight container.

 

Nutritional Information per serving (1 scone, no toppings): 206 calories, 8 g carbohydrate (3.3 g dietary fiber, 1 g sugars, 3 g sugar alcohols), 18.4 g total fat (9.6 g saturated fat, 0 g trans fat), 86 mg cholesterol, 238 mg sodium, 101.5 mg calcium, 83 mg potassium, 508 mg Vit A, 4.5 g protein. Net Carbs per serving: 4.7 grams.

Recipe by Kathy Sheehan, copyright 2017

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

Miracle-In-a-Minute Low Carb Bread (or Hamburger Bun)

 

I finally did it! I made the easiest and best gluten free, low carb bread I've ever tasted. It fits all the requirements for a Low Carb/High Fat, Keto, Diabetic or Paleo lifestyle. This definitely will be my go-to sandwich bread or hamburger bun recipe from now on. It's based on "magical microwave bread" recipes that have been floating around the internet for a while, but I've taken it to the next level and perfected it by adding psyllium husk powder to the batter. This simple addition turns the often spongy, too soft miracle bread into one with real bread-like taste and texture. The miraculous part is that it cooks up in the microwave in about 1 minute. I like to toast this bread after cooking to create a nice golden crust. To me, toasting further improves the real bread texture. AH! After 4 years, to be able to have a slice of fresh bread that is gluten-free and tastes really, really good with so little effort...this may be my winning recipe of all time!

Miracle-In-A-Minute Low Carb Bread (or Hamburger Bun)

Makes 1 slice or 1 hamburger bun (1 serving)

3 tablespoons almond flour

A pinch of salt (omit if using salted butter)

1 teaspoon psyllium husk powder (I used NOW Foods brand)

1/2 teaspoon baking powder

1-1/2 tablespoons melted butter (unsalted) or olive oil

1 large egg

1. Grease a 5" by 5" square glass microwaveable dish with butter or spray with non-stick cooking spray; set aside.  In a small mixing bowl, whisk together the almond flour, salt, psyllium husk powder and baking powder. Add the melted butter and egg and whisk vigorously until well combined. Quickly pour the batter into the greased dish. Spread out evenly and to the edges.

2. Microwave on high for about 60 seconds until the top of the bread feels firm and dry to the touch. If additional cooking time is needed, microwave for another 15 seconds.

3. Cool in the pan for a couple of minutes, then remove the bread to a wire rack to cool completely. Once the bread is cooled, you can eat it, toast it or use as you would a normal piece of bread.* This recipe makes 1 slice of bread. (If you use a baking dish of smaller dimensions, the bread will be thick enough to cut into two slices.)

 

Variations: 

To make a hamburger bun, follow the directions for making the batter and pour into a greased, small, round glass dish (choose a dish that is the dimensions you wish for your bun). If desired, sprinkle the top with sesame seeds. Microwave as directed, although you may have to increase the cooking time to about 90 seconds or until the top feels dry and firm to the touch. Once cooled, cut the bun in half and toast before serving, if desired.

Flavors! You can add herbs or spices to flavor your bread. For example, to make a focaccia or Italian-style bread, use olive oil in place of butter and sprinkle rosemary or Italian seasoning on top of the bread before cooking (or incorporate the herbs into the batter). Dip into olive oil dusted with freshly-ground black pepper and enjoy. To make cinnamon bread, add 1/4 teaspoon each of cinnamon and vanilla extract and 1/8 teaspoon of stevia powder to the batter and sprinkle the top of the bread with additional cinnamon before cooking. Use your imagination!

*Bread can be cut into cubes and toasted to make croutons. Or make gluten-free breadcrumbs by placing bread cubes into a food processor and pulse until the crumbs achieve the consistency you desire.

Nutritional Information per serving (1 recipe): 352 calories, 7.9 g carbohydrate (4.4 g dietary fiber, 0.9 g sugars), 31.8 g total fat (12.8 g saturated fat, 0 g trans fat), 246 mg cholesterol, 420 mg sodium, 208.1 mg calcium, 222 mg potassium, 2 mg iron, 270 mg Vit A, 10.8 g protein. Net carbs per serving: 3.5 grams.

Recipe by Kathy Sheehan, copyright 2017

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

 

Old Fashioned Gluten Free, Low Carb Cornbread

Before I found out I had celiac disease (an intolerance to gluten), I often would bake lower carb goodies by substituting almond flour for most of the wheat flour in a recipe and that worked out well. For the most part, I now avoid all grains (GF or not) to keep my blood glucose steady. Tonight though, I wanted to serve cornbread with a Navy Bean and Bacon Soup because the flavor combination is so perfect together. This amazing, low carb recipe is the result of my kitchen experimentation and it turned out great!  I couldn't be more pleased; it tastes like the real thing to me! Traditionally prepared cornbread is about 29 grams of carbohydrate per serving, which is far beyond my limit.  My recipe clocks in at a low 7.3 net carbs per slice and has all the flavor and texture of the original. I know you'll be as pleased as I am when you taste my delicious bread.  Try it with this creamy Navy Bean Soup and stay happy and warm this winter, no matter the weather outside: http://www.skinnytaste.com/navy-bean-bacon-and-spinach-soup-pressure-cooker-slow-cooker-or-stove-top/

Old Fashioned Gluten Free, Low Carb Cornbread

Makes 8 servings

1/2 cup coarsely ground certified gluten free cornmeal (non-GMO or organic is best)

1/2 cup blanched almond flour, finely ground

1/4 teaspoon kosher salt

1/2 teaspoon baking soda

1 teaspoon baking powder

1 tablespoon LaKanto Golden Monkfruit sweetener (or other erythritol sweetener)

1 egg at room temperature, beaten

2 tablespoons butter, melted

3/4 cup plain milk kefir, at room temperature (can substitute sour cream, plain yogurt or buttermilk)

1. Preheat oven to 400 degrees Fahrenheit. Grease an 8-inch cast iron skillet (preferred) or an 8-inch round pan and set aside.

2. In a large bowl, place the cornmeal, almond flour, salt, baking soda, baking powder, and LaKanto Monkfruit sweetener and whisk to combine and break up any lumps. In a separate bowl or measuring cup, mix the egg, melted butter and kefir (or sour cream, yogurt or buttermilk) and whisk vigorously to combine.  Create a well in the center of the dry ingredients and add the wet ingredients. With a whisk or fork, combine ingredients until just combined. Pour batter into the greased pan.  Bake for 20-30 minutes (about 20-25 minutes if using a cast iron skillet) or until lightly browned, the edges are brown and crispy and a toothpick inserted into the center comes out clean.

3. This bread is best when sliced and served warm.  (If allowed to cool, I suggest reheating in a 350 degree oven for about 10 minutes to crisp up the top.)

Nutritional Information per serving (1/8 of recipe): 120 calories, 8.7 g carbohydrate (1.4 g dietary fiber, 0.9 g sugars, 1.5 g sugar alcohols), 7.7 g total fat (2.4 g saturated fat, 0 g trans fat), 36 mg cholesterol, 211 mg sodium, 59.8 mg calcium, 98 mg potassium, 3.9 g protein. Net carbs per serving: 7.3 grams

Recipe by Kathy Sheehan, copyright 2016

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

Grain Free Plain and Pizza Waffle

I've gone hog wild using my old, 33-year old waffle maker!  I discovered how to make grain-free waffles using nut butter as a base, so no flour is needed.  I've created plain and pizza flavored!  (Pizza variation on the basic plain recipe is listed below.)  I'll be creating other flavors, so be on the lookout in future posts.  For someone that hasn't eaten a piece of bread, or a waffle, in over 1-1/2 years, this recipe is like performing a magic trick!  The plain version makes a wonderful bread substitute.  Just top with your favorite sandwich filling, such as chicken salad, and eat as an open-face sandwich.  The pizza waffle is a favorite, especially for a quick lunch or dinner.  As pictured here, I topped mine with uncured, nitrate-free pepperoni cut into slivers that were heated in a skillet, shredded Parmesan and chopped tomatoes seasoned with Italian herbs.  It is to die for!  The waffles can be made ahead and stored in an airtight container.  To crisp them back up, just toast or place them briefly on your heated waffle iron so that it fits on the squares like a puzzle.  Also, if you don't have a waffle maker, either of these recipes can be made into pancakes and cooked in a skillet.  Have fun with these!  I know I have!

Grain Free Basic Plain Waffle

Makes about 3 or 4 waffles (6-8 servings)

1/2 cup almond or cashew butter, room temperature

2 large eggs

2 tablespoons non-dairy milk, such as almond, coconut or flax

1/2 tablespoon apple cider vinegar

1/8 teaspoon salt

1/4 teaspoon (two drops) molasses

1/4 teaspoon baking soda

non-stick vegetable spray or melted ghee (clarified butter), if needed

1.  Mix all of the ingredients in a mixing bowl and beat vigorously with a fork until a smooth batter forms.  The batter should have the consistency of pancake batter, thickened but pourable.  If additional liquid is needed, add 1 TB of non-dairy milk at a time until desired consistency is reached.  (If the batter is too thick, it will work fine but might not make a total of 4 waffles.)

2.  Heat waffle iron to a medium setting.  If needed to prevent sticking, spray both sides of the waffle iron with non-stick vegetable spray or brush lightly with melted ghee.  Ladle the batter onto the waffle iron and close the lid.  Cook until waffle is golden brown.  Carefully remove from waffle iron and serve immediately or place on a wire rack to cool completely, then store in a airtight container.  Repeat with remaining batter.

3.  To reheat a cooled waffle, either toast lightly or carefully fit the waffle back onto a heated waffle iron (make it fit like a puzzle) and close the lid.  Only reheat the waffle for about 20 seconds or until crispy.

Nutritional Information per serving (1/2 waffle, no topping):  129 calories, 5.2 g carbohydrate (0.3 g dietary fiber, 0.6 sugars), 10.4 g total fat (2.2 g saturated fat, 0 g trans fat), 155 mg cholesterol, 121 mg sodium, 33.5 mg calcium, 145 mg potassium, 5.1 g protein.  Net carbs per serving: 4.9 grams

Pizza Waffle Variation:  Omit the molasses and add 1/2 teaspoon Italian seasoning, 2 teaspoons tomato paste, 1/8 teaspoon garlic powder, 1/8 teaspoon onion powder and freshly ground black pepper.  The batter should have the consistency of pancake batter.  If additional liquid is needed, add 1 TB of non-dairy milk at a time until desired consistency is reached.  Proceed with step 2 to make waffles.

Recipe by Kathy Sheehan, copyright 2015.