Low Carb Coconut Custard Pie (or Pudding)

My husband recently requested Coconut Custard Pie for a special dessert. It wasn’t difficult to remake a traditional Coconut Custard Pie recipe substituting low-carb ingredients. The result was spectacular! This pie can be made using your favorite low-carb piecrust, or it can be eaten as a pudding without a crust to save even more carbs. Topped with whipped cream, this is indeed a special dessert!

Low Carb Coconut Custard Pie (or Pudding)

Makes 10 servings

3 eggs, room temperature 

½ cup unsalted butter, cubed then allowed to softened slightly

1/8 teaspoon salt

½ cup allulose

1/4 cup powdered erythritol-based sweetener 

1 tablespoon coconut flour

½ teaspoon xanthan gum

1 cup low carb, unsweetened milk of choice (coconut milk works nicely in this recipe)

1 cup + 3 tablespoons flaked, unsweetened coconut

¾ teaspoon vanilla extract

One 9” low carb pie crust (your favorite recipe), par-baked for 15 minutes (optional)

Whipped Cream for serving (optional)

1. Preheat the oven to 350°F. In a large bowl, beat the eggs lightly. Cut the butter into small cubes and add to the bowl along with the salt and sweeteners. Set an electric mixer to medium speed and mix until blended. The mixture will be lumpy because of the butter, which is normal.

2. Add in the coconut flour and xanthan gum, and blend again. Add the milk, and blend again.

3. Stir in the 1 cup of unsweetened flaked coconut and vanilla. Pour the coconut custard into a buttered pie dish or a par-baked pie crust. Top with the remaining 3 tablespoons of coconut.

4. Bake on a baking sheet for 45 to 50 minutes, until firm. Let the pie cool for one hour before slicing and serving. Top with whipped cream, if desired.

Nutritional Information for Filling (no crust), 1/10th of recipe: 177 calories, 4.3 g carbohydrate (1.5 g dietary fiber, 0.4 g sugars, 1.5 g sugar alcohols), 17.2 g total fat (12.2 g saturated fat, 0 g trans fat), 80 mg cholesterol, 30 mg sodium, 21.2 mg calcium, 24 mg potassium, 124 IU Vit A, 2.8 g protein. Net carbs per serving (not counting optional crust): 2.8 grams

Photos and recipe by Kathy Sheehan, copyright 2023

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

Scrambled Egg Coconut Cream Pudding

A new flavor of Keto Scrambled Egg Pudding! Coconut Cream…and you won’t miss the crust. If you haven’t tried scrambled egg pudding yet, because the idea of scrambling eggs to make pudding sounds strange, don’t be skeptical. All the ingredients in this pudding, and the final thick and creamy dessert, is exactly the same as if you were to make homemade pudding in a saucepan on the stovetop. The only difference is the technique is so much easier! Don’t forget that this delightful pudding makes an excellent breakfast, too. I like to keep some in my refrigerator for a quick, grab-and-go meal on a busy morning.

Scrambled Egg Coconut Cream Pudding

Makes 6 generous servings

8 eggs, scrambled in 2 tablespoons of unsalted butter

1 cup heavy cream

1 cup unsweetened coconut milk

1/2 cup powdered erythritol sweetener 

1/2 teaspoon liquid coconut-flavored stevia (or 1/2 teaspoon stevia or monkfruit extract + 1/4 teaspoon coconut extract)

1/2 teaspoon coconut extract (or to taste)

1/2 teaspoon vanilla extract

A pinch of salt

1 1/2 teaspoons unflavored gelatin powder

1 1/2 teaspoons xanthan gum

1/2 cup unsweetened shredded coconut

Optional toppings: whipped cream and toasted coconut

1. In a large skillet, melt the unsalted butter and scrambled the eggs until no longer wet and glossy. Spoon into a blender.

2. Add the remaining ingredients, except the shredded coconut, and blend on high until completely smooth, scraping down the sides occasionally. Taste and adjust sweetness and coconut flavor, if needed.

3. Scrape down the sides and add the coconut. Pulse or blend on low just long enough to break up the coconut into smaller pieces and distribute evenly throughout the pudding. Pour into 6 serving dishes or ramekins and refrigerate for at least 3 hours, but overnight is even better. The longer the pudding is allowed to set, the thicker it will be. Can be stored in the refrigerator for up to 5 days.

Nutritional Information per serving (no toppings): 310 calories, 3 g carbohydrate (0.9 g dietary fiber, 0.5 g sugars, 0.7 g sugar alcohols), 30.1 g total fat (17.5 g saturated fat, 0 g trans fat), 311 mg cholesterol, 163 mg sodium, 55.2 mg calcium, 95 mg potassium, 1 mg iron, 326 IU Vit A, 9.2 g protein. Net carbs per serving: 2.1 grams

Photos and recipe by Kathy Sheehan, copyright 2021

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

Low Carb Gingerbread Spice Granola

Spice up your low carb granola with the traditional flavor of gingerbread! Like all granola, this recipe is very easy to make and will fill your house with the irresistible aroma of holiday baking. 

Note: To make this granola truly low oxalate, substitute 1/2 teaspoon of both ginger and cinnamon extracts with a few drops of clove oil for the dried ground gingerbread spice mix (which is shockingly very high in oxalates!). If you need to be nut free, simply omit the macadamia nuts and substitute with more sunflower seeds and pepitas in their place (this will lower the oxalates further, too). That’s the best part about making homemade granola, you can customize it to your own personal taste and preferences!

Low Carb Gingerbread Spice Granola

Makes about 14 servings (1/4 cup each)

1-1/2 cup unsweetened shredded coconut 

1/3 cup sunflower seeds

1/3 cup pepitas (pumpkin seeds)

1/2 cup macadamia nuts or pecans

1/2 cup golden flaxseed meal

1/2 cup Golden LaKanto Monkfruit sweetener (or Swerve Brown)

1 teaspoon gingerbread spice (or substitute extracts for low oxalate and add to liquid ingredients, see note in description above)

1/2 teaspoon salt

2 egg whites (1/4 cup)

2 teaspoons finely minced ginger (fresh or from a jar)

2 tablespoons melted butter

2 tablespoons sugar free simple syrup (or SF maple syrup)

3/4 teaspoon molasses extract (or substitute 2 teaspoons molasses, but will add some carb)

24 drops OOO Gingerbread Cookie flavoring (or more gingerbread spice, if not concerned about oxalates)

1/2 teaspoon vanilla extract

1/2 teaspoon cinnamon extract (or ground cinnamon, if not concerned about oxalates)

1. Preheat the oven to 250 degrees Fahrenheit. Prepare a large cookie sheet by lining with parchment paper; set aside.

2. Place the coconut, sunflower seeds, pepitas and macadamia nuts in a food processor and pulse until the mixture resembles rough-cut oatmeal. Pour into a large mixing bowl and add the flaxseed meal, sweetener, gingerbread spice and salt. Stir to combine.

3. Whisk together the egg whites and minced ginger until frothy. In another small bowl, whisk together the melted butter, sugar free simple syrup, extracts and OOO Gingerbread Cookie flavoring. Pour the egg white mixture and the butter/syrup mixture into the dry ingredients and stir until well distributed and all of the dry ingredients are well coated.

4. Pour the granola onto your parchment-lined cookie sheet and spread out and press down into a thin layer. (I put my hand into a plastic sandwich bag to prevent my hands turning into a sticky mess. Another suggestion is to cover the granola with plastic wrap and use a rolling pin.) You want the granola in a thin layer, about 1/4” to 1/2” thick.

5. Place the baking sheet into the preheated oven and bake for 1 hour. Then use a spatula to break up and turn over the granola. Return to the oven and continue baking for 15-30 minutes or until deep golden brown in color. Remove from the oven and allow to cool completely on the baking sheet. The granola will crisp up as it cools.

6. Once it has cooled completely, break into bite-size pieces and store in an airtight container at room temperature for up to 3 weeks. This granola can be served as a breakfast cereal, sprinkled over yogurt for a bit of crunch or eaten plain as a snack or dessert.

Nutritional Information per 1/4 cup: 171 calories, 6.1 g carbohydrate (3 g dietary fiber, 0.9 g sugars, 0.9 g sugar alcohols), 15.1 g total fat (7.4 g saturated fat, 0 g trans fat), 4 mg cholesterol, 139 mg sodium, 8 mg calcium, 29 mg potassium, 1 mg iron, 18 IU Vit A, 3.8 g protein. Net carbs per serving: 3.1 grams

Total Oxalate per serving (made with dried spices): 6.1 mg; Soluble Oxalate: 3.1 mg. (Made with dried spices, this is a Medium Oxalate food.)

Total Oxalate (if made with extracts only, no dried spices): 3.9 mg; Soluble Oxalate: 2.4 mg

Recipe and Photo by Kathy Sheehan, copyright 2020

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

Low Carb Peppermint Candy Sprinkles

I’m getting ready to make some holiday and winter desserts that call for crushed peppermint candy as an ingredient or decoration. There are sugar free peppermint candies available, but they contain a type of sugar alcohol (isomalt, mannitol, sorbitol or maltitol) that causes painful and embarrassing digestive issues! That’s not the kind of holiday gift I want for myself or to share with family or friends, so I avoid all sugar free candies with these offending sweeteners. Because I need peppermint candies in recipes, I decided to create a suitable substitute. This recipe is the result of my experimentation and, because it contains a small amount of real crushed candy canes combined with the coconut, it really does taste like crushed peppermint candies! I am so pleased with these sprinkles and look forward to the many delicious creations I’ll be making with them. 

Low Carb Peppermint Candy Sprinkles

Makes 1/2 cup (24 servings)

1/2 cup finely shredded unsweetened coconut (I used Bob’s Red Mill)

4 drops red food coloring

4 drops monkfruit extract or liquid stevia, or to taste

5 drops pepperment extract, or to taste

2 mini peppermint candy canes, crushed (I used candy canes made with real sugar)

In a small bowl, stir together all of the ingredients until well combined. Store in an airtight container at room temperature. 

Nutritional Information per 1 teaspoon: 14 calories, 0.8 g carbohydrate (0.2 g dietary fiber, 0.4 g sugars), 1.1 g total fat (1 g saturated fat, 0 g trans fat), 1 mg sodium, 0.1 g protein. Net carbs per serving: 0.6 grams

Photo and recipe by Kathy Sheehan, copyright 2020

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

Low Carb Caramel and Spice Granola (Low Oxalate too)

Here’s another great granola recipe! This caramel and spice flavor is perfect for the fall. It is baked at a lower temperature for a longer time resulting in a very crunchy granola. One thing I often miss on a low carb/keto diet is something crisp and crunchy! This granola satisfies that craving. Serve it for breakfast or enjoy it as a snack.

Low Carb Caramel and Spice Granola (Low Oxalate too!)

Makes 12 servings (1/4 cup each)

1-1/2 cups unsweetened shredded coconut

1/3 cup sunflower seeds

1/3 cup pumpkin seeds (pepitas)

1/2 cup macadamia nuts (or pecans)

1/2 cup golden flaxseed meal

1/2 cup LaKanto Golden Monkfruit sweetener (or Swerve Brown)*

1/2 teaspoon salt

2 egg whites

2 tablespoons butter, melted (use coconut oil for dairy free)

3 tablespoons sugar free maple syrup

1/2 teaspoon Pumpkin Spice extract (or 1-1/2 tsp pumpkin pie spice, if not concerned with oxalates)

1 teaspoon caramel extract (see photo below)

1 teaspoon vanilla extract

1. Preheat the oven to 250 degrees Fahrenheit. Place the coconut, sunflower seeds, pumpkin seeds and macadamia nuts (or pecans) into a food processor. Pulse until the mixture resembles coarse oatmeal. Transfer to a large mixing bowl.

2. Add the flaxseed meal, monkfruit sweetener, pumpkin pie spice (if using in place of extract) and salt. Stir to combine.

3. In a separate bowl, whisk the egg whites until frothy. In another bowl, whisk together the melted butter, sugar free maple syrup and extracts.

4. Add the egg whites and butter/syrup mixture to the nut mixture and stir until well coated.

5. Once the granola is evenly coated, spread it into an even, thin layer in a large rimmed baking sheet. Bake for 90 minutes to 115 minutes, turning and mixing half way through cooking and again at the end of cooking (moving the darker pieces into the center). It is ready when the granola has reached a deep, golden brown color.

6. Turn off the oven and leave the baking sheet in the oven until it cools; stirring occasionally. The granola will crisp up as it cools. Once completely cooled, break into small pieces and place in an airtight container. Store at room temperature for up to two weeks.

*You’ll want to use an erythritol-based granulated sweetener to achieve a crispy texture. Other sweeteners may not crisp up as well.

Nutritional Information per 1/4 cup: 164 calories, 6 g carbohydrate (3.1 g dietary fiber, 1.3 g sugars), 14.6 g total fat (6.3 g saturated fat, 0 g trans fat), 2 mg cholesterol, 113 mg sodium, 10.4 mg calcium, 31 mg potassium, 1 mg iron, 8 IU Vit A, 4.2 g protein. Net carbs per serving: 2.9 grams

Total Oxalate per serving: 3.81 mg; Soluble oxalate 2.13 mg

Photos and recipe by Kathy Sheehan, copyright 2020

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

Keto, Nut Free Cowboy Cookies (Low Oxalate too!)

Cowboy Cookies are a throw-back recipe from the 1950’s that has become popular again. Traditionally, they are big cookies with big flavor and a lot of different textures coming from rolled oats, shredded coconut, nuts and chocolate chips. In this recipe, the delicious flavor and crunchy/chewy texture replicates the original without the sugar and carbs, making this cookie one of my all-time favorites! There may be other low carb Cowboy Cookie recipes out there that call for almond flour, pecans and dark chocolate chips that are so high in oxalates that I feel a kidney stone forming just thinking about them! But with my nut free recipe, you can enjoy the same crispy-on-the-bottom and chewy-in-the-middle decadent cookie you love without worrying about the after-effects of oxalate overload.

Keto, Nut Free Cowboy Cookies (Low Oxalate too!)

Makes 24 generous-sized cookies

1/4 cup coconut flour

1/4 cup flaxseed meal

1 cup sunflower seed flour

1 tablespoon unflavored dry gelatin powder

2 teaspoons baking powder

1/2 teaspoon salt

3/4 cup unsalted butter, softened (1-1/2 sticks)

1/2 cup erythritol brown sweetener (such as Swerve Brown or LaKanto Golden)

1/2 cup granulated erythritol sweetener

2 large eggs, room temperature

1-1/2 teaspoons vanilla extract

2 teaspoons lemon juice (*see note)

1 cup unsweetened shredded coconut

1 cup pumpkin seeds, roughly chopped (you can pulse in a food processor)

1/3 cup + 1/4 cup sugar free milk chocolate chips

1. Preheat the oven to 325 degrees Fahrenheit. Set your upper oven rack in the second from the top position and your lower rack in the second from the bottom position. Line two cookie sheets with parchment paper or silicone baking mats; set aside.

2. In a medium bowl, whisk together the coconut flour, flaxseed meal, sunflower seed flour, gelatin powder, baking powder and salt; set aside.

3. In a large bowl, beat the softened butter and two sweeteners with an electric mixer until light and fluffy. (It’s important to use erythritol-based sweeteners in this recipe for a crispier cookie. Allulose or xylitol will cause the cookies to be softer and more cake-like.) Add the eggs, vanilla and lemon juice and beat until well incorporated. Add the dry ingredients and beat on medium until just combined and a soft dough forms.

4. Using a wooden spoon, fold in the shredded coconut, pumpkin seeds and sugar free milk chocolate chips. (It’s important to use milk chocolate chips, not semi-sweet or dark, for lower oxalate. You can substitute white chocolate chips and reduce the oxalate further by 3 mg per cookie, if you prefer. Personally, I like using the milk chocolate chips for a more authentic taste.)

5. Form the dough into 2-inch round balls and place them about 2-3 inches apart on the prepared cookie sheets. Using the palm of your hand, gently flatten each ball until it’s a 1/2 inch thick, round circle. Place your cookie sheets in the oven and bake for 10 minutes. Switch the position of each cookie sheet and rotate them around and continue to bake for an additional 8-10 minutes or until the cookies are well browned around the edges and bottom (but not burned). Remove from the oven and let the cookies cool on the pans for at least 10 minutes (they will firm and crisp up as they cool). Transfer them to a wire rack to finish cooling completely before serving.

*Note: It may seem odd to include lemon juice, but sunflower seed flour tends to turn a slightly green color in baked goods, unless an acid is included in the dough or batter. The lemon juice is important to prevent that from happening.

Nutritional Information per cookie: 121 calories, 3.9 g carbohydrates (1.6 g dietary fiber, 0.3 g sugars), 10.5 g total fat (6 g saturated fat, 0 g trans fat), 31 mg cholesterol, 118 mg sodium, 37 mg calcium, 10 mg potassium, 60 IU Vit A, 4.2 g protein. Net carbs per serving: 2.3 grams

Total Oxalate per cookie: 5.98 mg; Soluble Oxalate: 3.83 mg. This cookie is considered a medium oxalate food.

Photo and recipe by Kathy Sheehan, copyright 2020

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

Low Carb, Low Oxalate Maple Cinnamon Granola

Granola is the easiest thing to make! Simply mix all the ingredients together, spread onto a baking sheet and bake...it’s really that simple! I have other granola recipes on my blog but, now that I have to reduce the oxalate in my diet (due to reoccurring kidney stones), the nuts most often used to make granola are extremely high in oxalates and are no longer an option (almonds are the worst!). I love sprinkling granola on my homemade yogurt, eating it as a snack or even as breakfast cereal, so I was perplexed as to how I could still have granola without the oxalates...thus this recipe was born! Macadamia nuts are moderate oxalate, but when you divide the amount called for into 12 servings, you’re really getting very little. Pumpkin seeds, sunflower seeds and coconut are all low oxalate. The other trick is to use cinnamon extract, not ground cinnamon which is shockingly high in oxalate. The result is an excellent and delicious granola that I can feel good about eating!

Low Carb, Low Oxalate Maple Cinnamon Granola

Makes 12 servings (1/4 cup each)

1-1/2 cups unsweetened shredded coconut

1/3 cup pumpkin seeds (pepitas)

1/3 cup sunflower seeds

1/2 cup macadamia nuts, roughly chopped

1/4 cup flaxseed meal

1/2 teaspoon ground ginger

A pinch of salt

1 egg white

2-3 tablespoons granulated erythritol sweetener, to your taste

2 tablespoons sugar free maple syrup

1/2 teaspoon vanilla or pumpkin spice extract

3/4 teaspoon cinnamon extract, or to taste

2 tablespoons coconut oil, melted

1. Preheat the oven to 350 degrees F. Place all of the coconut, pumpkin seeds, sunflower seeds and macadamia nuts in a food processor and pulse until coarsely chopped and the mixture has the texture of oatmeal. Place the mixture into a large bowl and add the flaxseed meal, ginger and salt. Stir to combine.

2. In a separate small bowl, whisk together the egg white, sweetener, sugar free maple syrup and extracts until frothy. Add the coconut oil and whisk again to combine. 

3. Add the egg white mixture to the nut/coconut mixture and stir. Mix thoroughly, making sure all of the mixture is lightly coated. 

4. Pour the mixture onto a cookie sheet (lined with parchment paper for easier clean up) and spread into an even, thin layer. Bake for a total of 15-18 minutes, turning and lightly breaking up with a spatula after about 10-12 minutes. Continue baking, but watch carefully for the last 5-8 minutes because it can turn dark and burn quite quickly. It is ready when the granola is toasty brown in color. 

5. Remove from the oven and cool completely on the cookie sheet. The granola will crisp up as it cools. Break apart any larger chunks and store in an airtight container at room temperature for up to 2 weeks. 

Nutritional Information per 1/4 cup serving: 177 calories, 5.1 g carbohydrate (2.8 g dietary fiber, 0.7 g sugars), 16.5 g total fat (9 g saturated fat, 0 g trans fat), 0 mg cholesterol, 18 mg sodium, 12 mg calcium, 70 mg potassium, 1 mg iron, 3.2 g protein. Net carbs per serving: 2.3 grams

Total Oxalate per serving is 3.71mg, Soluble oxalate is 2.03mg

Photos and recipe by Kathy Sheehan, copyright 2020

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

Dark Chocolate Coconut Donuts (Gluten Free, Dairy Free, Low Carb)

Donuts, donuts and more donuts! I made these as a dessert for a special friend who is on a very restricted low-carb diet, so they're dairy free, gluten free and extremely low in sugar (you could make them completely sugar-free by using sugar-free chocolate chips, such as Lily's brand). I attempted to mimic the flavors of a popular dark chocolate coconut candy bar, and I believe I succeeded! Be sure to lightly toast the unsweetened coconut before sprinkling over the top to bring out its naturally sweet and nutty flavor. Go ahead and have one! It's okay to go cuckoo for coconut...and chocolate!

Dark Chocolate Coconut Donuts

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

1/2 cup almond flour

1 tablespoon coconut flour

3 tablespoons unsweetened cocoa powder

2 tablespoons granulated erythritol (I used LaKanto Monkfruit sweetener)

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

3/4 teaspoon baking powder

1/8 teaspoon salt

1 large egg, lightly beaten

2 tablespoons unrefined coconut oil, melted

1/4 teaspoon vanilla extract

5-6 drops liquid stevia (coconut flavor or regular)

1/4 cup full-fat coconut milk

Chocolate Glaze and Topping:

2 ounces 85% or higher dark chocolate, chopped (I used 16 squares from a Green and Black bar)

1/4 cup full-fat coconut milk

A pinch of salt

1-1/2 tablespoons toasted unsweetened shredded coconut for garnish

1. Preheat oven to 325 degrees Fahrenheit and grease a donut baking pan. In a large bowl, whisk together the almond flour, coconut flour, cocoa powder, erythritol, stevia, baking powder and salt. Stir with a fork until no lumps remain.

2. In another small bowl, whisk together the egg, melted coconut oil, vanilla extract, stevia drops and coconut milk. Add the wet ingredients to the dry ingredients and whisk with a fork until well combined and batter is smooth.

3. Fill holes of the donut pan 2/3 to 3/4 full (do not overfill). Bake for 18 minutes or until set and donuts spring back when touched. Remove from oven and allow the donuts to cool in the pan for about 5 minutes before flipping them onto a wire rack to cool completely. Meanwhile, toast the unsweetened shredded coconut in a small skillet over low heat, stirring often, until the coconut begins to brown and becomes fragrant. Then immediately remove from the heat to prevent burning and pour in a bowl. Set aside to cool.

4. For the glaze, place the chopped chocolate into a heat-proof bowl; set aside. Place coconut milk and salt into a small saucepan and heat until simmering (or microwave in 10-15 second intervals until it begins to boil). Add the hot coconut milk to the chopped chocolate. Allow to sit for 5-10 minutes before whisking until the mixture is smooth.

5. Dip the tops of the cooled donuts into the chocolate mixture. Sprinkle with the toasted coconut. Place the glazed donuts on a wire rack to cool until the chocolate is set.

Note: How many donuts you get will depend on the size of your donut pan. You will have plenty of extra glaze leftover (this recipe will glaze about a dozen donuts or more). Place leftover glaze into an airtight container and store in the refrigerator to glaze other donuts later or to use as a drizzle over fresh berries. Heat gently to restore to a liquid consistency.

Nutritional Information per donut (based on six per recipe): 179 calories, 8.3 g carbohydrates (2.6 g dietary fiber, 1.3 g sugars, 4 g sugar alcohols), 15.4 g total fat (8.4 g saturated fat, 0 g trans fat), 31 mg cholesterol, 87 mg sodium, 89.2 mg calcium, 80 mg potassium, 3 mg iron, 45 mg Vit A, 4.3 g protein. Net carbs per serving: 5.7 grams

Recipe by Kathryn Sheehan, copyright 2017

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

Coco-Mocha Mug Cake

I just returned from vacation and I'm not quite ready to stop being on vacation! This afternoon, to extend the fun experience, I made this marvelous Keto Mug Cake and ate the whole thing for my lunch. It's grain-free, sugar free and easily can be made dairy free (by substituting ghee for the butter), but it's far from flavor free! The combination of coconut, coffee and chocolate is so delicious. Since Mug Cakes are "baked" in the microwave and can be whipped up in a matter of minutes, I can be spontaneous and carefree about having one. This tender cake is similar to a sweet indulgence I was tempted to have while on vacation, but without all the gluten, sugar, carbs or guilt! Mmmm...this was a great way reward myself for having made healthy choices on my trip and to welcome myself back home.

Coco-Mocha Mug Cake

Makes 2 servings

1-1/2 tablespoons butter, melted (or ghee for dairy free)

2 tablespoons almond flour/meal

2 teaspoons coconut flour

1 tablespoon unsweetened cocoa powder

1/2 teaspoon instant coffee (or substitute 1 tablespoon strong brewed coffee and omit the coconut milk)

2 teaspoons LaKanto Monkfruit sweetener (or other erythritol sweetener)

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

A pinch of salt

1 tablespoon unsweetened shredded coconut

1/2 teaspoon baking powder

1 large egg

5 drops dark chocolate stevia or regular (I used NOW Better Stevia brand)

1 tablespoon coconut milk

Optional toppings (pictured): shaved or chopped dark chocolate (70% or higher), toasted unsweetened shredded coconut or flakes. (Optional toppings are not included in nutritional information.)

1. Prepare your mug by melting the butter or ghee in it (microwave for 15 seconds or so); set aside to cool slightly while you prepare the batter.

2. In a small mixing bowl, combine the almond meal, coconut flour, cocoa powder, instant coffee (if using), sweeteners, salt, shredded coconut, and baking powder until well mixed.  Add the melted butter, egg, stevia drops and coconut milk.  With a fork or whisk, stir until well combined.

3. With a paper towel, coat the inside of your mug with any melted butter still remaining in the mug. Pour in batter and microwave for about 45 seconds until cake is done and springs back when touched near the center. (The time needed for cooking may vary, depending on the mug you use and the wattage of your microwave. It's best to begin with 45 seconds and, if more cooking is needed, microwave in 10 second intervals until done.)

4. Allow to cool in the mug for at least 1 minute, then invert cake onto a serving dish and cool for an additional few minutes until warm, but not too hot.  Sprinkle with optional toppings, if desired. Serve immediately. Store any leftovers in an airtight container at room temperature and eat within 1 day. This recipe makes 2 servings.

Nutritional Information per serving (1/2 recipe without optional toppings): 191 calories, 7.4 g carbohydrate (2.6 g dietary fiber, 0.8 g sugars, 4 g sugar alcohol), 17.5 g total fat (8.9 g saturated fat, 0 g trans fat), 116 mg cholesterol, 172 mg sodium, 120 mg calcium, 137 mg potassium, 5.8 g protein. Net carbs per serving: 4.8 grams

Recipe by Kathy Sheehan, copyright 2016.

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

Cinnamon Kefir Chia Pudding and Yogurt Parfait

For breakfast or dessert, this delicious parfait brings a smile to everyone's face! It looks so elegant and complicated, but it really isn't. It takes some prior planning to have all the ingredients ready, but once that is done, it's quick and easy to put together.

1. Make a batch of my Spiced Grain-Free Baked Granola.  Click here for the recipe. I always have this granola on hand in my pantry because it is a breakfast staple in my house. If you don't want to make your own granola, purchase a gluten-free variety.

2. Take plain, unsweetened Greek yogurt (or a mixture of kefir cheese and plain yogurt) and mix it with vanilla powder (or vanilla extract) and stevia powder to taste; set aside.

3. Then make the Cinnamon Kefir Chia Seed Pudding (see recipe below). I like making my chia seed pudding in a blender, rather than other methods that mix the whole seed in liquid, because I like mine smooth.  The pudding needs to set up for a couple of hours or overnight, so plan for this.  In the morning, assemble your parfaits and dazzle your family! This is a attractive breakfast no one can refuse!

Cinnamon Kefir Chia Seed Pudding

Makes 4 servings (1/2 cup each)

1 cup almond or coconut milk

1/2 cup plain, unsweetened kefir (see directions for making kefir at home)

1 teaspoon ground cinnamon

1/2 teaspoon vanilla extract or unsweetened vanilla powder

1/2 teaspoon stevia powder, or to taste (I use Sweet Leaf brand)

1 pitted date (soaked in water, if too dry)

1 teaspoon Golden Lakanto Monkfruit Sweetener (or substitute with another pitted date)

A pinch of salt

1/3 cup chia seeds (I used white chia seeds)

Place all of the ingredients in a blender and blend until thick and smooth. Taste mixture and add more stevia, if desired.  Pour mixture into a glass storage container or jar, cover and place in the refrigerator for at least 2 hours or overnight.

Nutritional Information per 1/2 cup serving: 139 calories, 8.6 g carbohydrate (5.8 g dietary fiber, 1.9 g sugars), 10.2 g total fat (3 g saturated fat, 0 g trans fat), 0 mg cholesterol, 44 mg sodium, 227 mg calcium, 17 mg potassium, 4.5 g protein. Net carbs per serving: 2.8 grams

To Assemble a Parfait: 

Into a small, clear glass spoon in 1/4 cup Cinnamon Kefir Chia Seed Pudding, sprinkle 2 tablespoons of granola over pudding layer, top granola layer with 1/4 cup vanilla Greek yogurt, and top the parfait with another 1 tablespoon of granola, toasted unsweetened coconut flakes, and 1-2 chopped walnuts.

Nutritional Information per serving (1 parfait): 289 calories, 12.7 g carbohydrate (5.8 g dietary fiber, 5.3 g sugars), 24.3 g total fat (6.8 g saturated fat, 0 g trans fat), 11 mg cholesterol, 113 mg sodium, 225.1 mg calcium, 227 mg potassium, 9.1 g protein. Net carbs per serving: 6.9 grams

All recipes by Kathy Sheehan, copyright 2016

Two Grain-free, Low-Carb Granola Flavors for Fall

I've been experimenting with new flavors for my reduced-carb baked granola recipe and here are two winners perfect for the season: Pumpkin Spice and Cranberry Nut! Both incorporate ingredients that are local and in season right now, namely pumpkin and fresh cranberries. I recently baked my Halloween "decorations" to make a creamy batch of puréed pumpkin and used it to make this delicious granola. It was so good, I was inspired to chop some fresh cranberries and create another fall favorite. Both are great as breakfast cereals, toppings for yogurt or applesauce or for snacking. This granola is quickly becoming a staple in my pantry. It's so easy! Because I make so much, usually a batch every week, I want to share a tip for making it even easier: When you're measuring out the ingredients for one batch, go ahead and measure out the dry ingredients for a second batch and place it in the refrigerator in a sealed container. When it's time to make more (and you will want to), just add the wet ingredients, stir to combine and bake. These granola flavors make great holiday gifts, too.

Pumpkin Spice Granola

Makes 12 servings (1/2 cup each)

1 cup chopped walnuts

1/2 cup chopped pecans

1/2 cup slivered or sliced almonds

1/2 cup pepitas (pumpkin seeds)

1/2 cup hazelnut or almond meal/flour

1/2 cup unsweetened flaked coconut

1/4 cup chia seeds (ground in a nut grinder) or flaxseed meal

2 tablespoons LaKanto Monkfruit Sweetener (or other erythirtol sweetener)

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

3 teaspoons pumpkin pie spice

1/2 teaspoon kosher or sea salt

1/4 cup butter or ghee (clarified butter), melted (substitute non-dairy, if desired)

1 tablespoon blackstrap molasses

10 drops English Toffee stevia drops, or to taste

1/4 cup pumpkin purée (canned or homemade)

1 tablespoon water (only if needed)

1. Preheat oven to 250-degrees Fahrenheit.  Line a cookie sheet with parchment paper and spray with non-stick coconut oil spray; set aside.

2. In a large bowl, combine all of the ingredients and mix very well. Spread the granola mixture on the parchment paper-lined pan. Compress it into a firm, even sheet of granola by pressing mixture flat with your hand that is protected by parchment or a plastic sandwich bag or rubber spatula. The granola should be about 1/4-inch thick.

3. Bake for 75-80 minutes or until golden throughout (the longer it bakes, the crunchier it gets). If you notice that the edges are well browned, but the center is not, use a spatula to remove the outer edge of the granola and place on a plate to cool. Return the cookie sheet to the oven, reduce heat to 200-degrees and continue baking until golden. Remove from oven and allow to cool completely. Break into bite-size pieces and enjoy! Store in an airtight container.

Nutritional Information per 1/2 cup serving: 262 calories, 8.8 g carbohydrate (4.6 g dietary fiber, 2.6 g sugars), 23.8 g total fat (5.4 g saturated fat, 0 g trans fat), 10 mg cholesterol, 131 mg sodium, 74.1 mg calcium, 258 mg potassium, 7.3 g protein.  Net carbs per serving: 4.2 grams

Cranberry Nut Baked Granola

Makes 15 servings (1/2 cup each)

1 cup chopped walnuts

1 cup sliced almonds

1 cup chopped pecans

1/4 cup pepitas (pumpkin seeds)

1/4 cup chia seed (ground in a nut grinder) or flaxseed meal

1/4 cup hazelnut flour

1/4 cup almond meal/flour

1/2 cup unsweetened flaked coconut

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

3 tablespoons Lakanto Monkfruit sweetener (or any monkfruit/erythritol blend)

3/4 teaspoon apple pie spice or cinnamon

1/2 teaspoon kosher or sea salt

1 cup fresh cranberries, chopped

1 tablespoon raw honey, melted

1/4 cup butter or ghee (clarified butter), melted (substitute non-dairy, if desired)

1 teaspoon vanilla extract

2 tablespoons water

15-20 liquid stevia drops, or to taste

Preheat the oven to 250-degrees and follow the directions above to make the granola.  Makes about 7-1/2 cups of bite-size pieces. Store in an airtight container.

Nutritional Information per 1/2 cup serving: 246 calories, 9.7 g carbohydrate (4.6 g dietary fiber, 2.6 g sugars, 1.6 g sugar alcohol), 22.6 g total fat (4.7 g saturated fat, 0 g trans fat), 8 mg cholesterol, 81 mg sodium, 66.7 mg calcium, 191 mg potassium, 5.9 g protein.  Net carbs per serving: 5.1 grams

Recipes by Kathy Sheehan, copyright 2015

Baked Cinnamon Spice Grain-Free, Low-Carb Granola

It's granola...so it must be healthy, right?  No, not necessarily.  Granola is one of those foods that is touted as healthy but can often be so full of sugar and carbohydrate that it's no better than eating right out of the sugar bowl!  If you check out the nutritional label on a store-bought granola cereal, you'd be shocked to see that there are about 45 carbs per serving, which translates into 8-1/2 teaspoons of sugar.  You can just imagine the spike in your blood glucose that is anything but healthy for your body.  In this grain-free recipe, there are only 4 net carbs per serving and I think the taste is better than a processed, boxed variety.  I used a combination of honey and no-carb sweeteners to achieve the right touch of sweetness without overpowering the warm spices and crunchy nuts.  It makes a delicious and nutritious breakfast topped with your favorite cold, non-dairy milk or sprinkle it on yogurt, applesauce or eat it plain as a snack.  Recently I stirred some into homemade vanilla kefir ice cream and it tasted like Cookies and Cream!  I always have some of this granola around because it's simple to make ahead of time and convenient when I need a quick and easy breakfast.

Baked Cinnamon Spice Grain-Free, Low-Carb Granola

Makes 12 servings (1/2 cup each)

1/2 cup chopped pecans

1 cup chopped walnuts

1/2 cup slivered or sliced almonds

1/2 cup unsweetened flaked coconut

1/2 cup hazelnut or almond meal/flour

1/4 cup chia seeds, ground in a nut grinder (or 1/4 cup ground flaxseed)

1/4 cup pepitas (pumpkin seeds)

1/4 cup sunflower seeds

1/4 cup melted butter (or 1/2 butter & 1/2 coconut oil)

2 tablespoons LaKanto Monkfruit Sweetener (or other erythirtol sweetener)

3/4 teaspoon Stevia powder (I use Sweet Leaf brand)

1 tablespoon raw honey, melted

10 drops of Vanilla Creme liquid Stevia, or to taste (I use Sweet Leaf brand)

1-1/2 teaspoons cinnamon

1/2 teaspoon nutmeg

1/8 teaspoon mace

1/2 teaspoon kosher or sea salt

1/4 cup water

1. Preheat oven to 250-degrees F.  Line cookie sheet with parchment paper and spray with non-stick coconut oil spray; set aside.

2. In a large bowl combine all ingredients and mix very well.  Spread the granola on the parchment paper-lined pan.  Compress it into a firm, even sheet of granola by pressing mixture flat with a rubber spatula or your hand that is protected by parchment or a plastic sandwich bag.  The granola should be about 1/4-inch thick.*

3. Bake for about 70-90 minutes, or until golden throughout (the longer you bake it, the crunchier it gets).  Remove from the oven and allow to fully cool.  Break into pieces and enjoy!  Makes about 6 cups of bite-size pieces.  Store in an air-tight container.

*If you want to make this mixture into bars, shape into 12 equal-size bars or rounds, flatten and bake as directed.  Cool bars completely before removing from pan.  Wrap each bar individually with plastic wrap, then store bars in a zip-lock bag.

Nutritional Information per 1/2 cup pieces: 260 calories, 8.7 g carbohydrate (4.6 g dietary fiber, 2.5 g sugars), 23.8 g total fat (6 g saturated fat, 0 g trans fat), 5 mg cholesterol, 124 mg sodium, 61.2 mg calcium, 184 mg potassium, 7.1 g protein.  Net carbs per serving: 4.1 grams

Recipe by Kathy Sheehan, copyright 2015

A Lovin' Spoonful

I have been asked several times about how to use coconut butter (or manna).  A lot of people enjoy eating it by itself or as a dip for fruit, but others don't care for the taste or perhaps the texture isn't appealing.  Have you purchased a jar and it just sits in the pantry unused?  Well, in this recipe, you can use pre-made coconut butter or make your own.  It's so easy and the addition of rich, dark chocolate will definitely make eating coconut butter one of your favorite treats from now on!  There is a commercially available product that is similar called Cocoa Bliss by Artisana, but they use agave nectar as a sweetener.  Although agave is touted as a natural, healthful sweetener, it is anything but healthy!  It is about 90% fructose, making it higher in fructose than the dreaded high fructose corn syrup we are all trying to avoid.  If you have a blood sugar disregulation problem, stay away from agave nectar because it will overburden your liver (a problem diabetics already have).  My recipe is just as creamy, rich and full of good, healthy fat, but without the sugar.  I warn you: This chocolatey goodness is SO delicious, you'll want to portion it out.  The net carbs per 1 TB serving is a mere 2 grams, but it is a nutrient and calorie dense food, so spoon out a serving, then close the container, walk away and enjoy it.  I serve it in a very small bowl I purchased from Pier 1 for $1, use a tiny, demitasse spoon and eat it in little bites, savoring every one.  It is a spoonful of chocolate love!

A Lovin' Spoonful

Makes 24 servings (1 TB each)

3 cups unsweetened shredded coconut (or use 1 cup softened coconut butter or manna)

1/2 cup coconut oil

2 ounces raw cocoa butter (or substitute 2 more TB coconut butter)

1/2 cup unsweetened cocoa powder

15-20 drops Vanilla Creme liquid stevia drops (or to taste, I use Sweet Leaf brand)

1.  Place the shredded coconut into a high speed blender and blend until smooth and creamy.  This may take a few minutes.  If necessary, stop the blender and scrape down the sides and continue blending.  After a few minutes the coconut will turn into a creamy liquid. (If using pre-made coconut butter, skip this step.)

2.  Add the coconut oil, cocoa butter and cocoa powder to the liquified coconut and blend.  Add the stevia drops and blend again until completely smooth.  Pour into a glass container with a tight fitting lid.  To hasten the hardening process, you may place the mixture in the refrigerator for 30 minutes.  Remove from refrigerator and store at room temperature.  (If you keep it in the fridge, it will harden into a brick!)  

3.  Suggested uses: Eat by the spoonful, serve over a few berries (as pictured), use as a spread or dip, stir a spoonful into your coffee (heavenly!), melt by microwaving for a few seconds then spooning into mini muffin liners and refrigerating to make candies...and anything else you can think of!

Nutritional Information per 1 TB serving: 136 calories, 3.7 g carbohydrate (1.9 g dietary fiber, 0.4 g sugar), 13.7 g total fat (11.4 g saturated fat, 0 g trans fat), 0 g cholesterol, 4 mg sodium, 2.3 mg calcium, 27 mg potassium, 1 g protein.  Net carbs per serving: 1.8 grams

Recipe by Kathy Sheehan, copyright 2014

Nutty Cinnamon Spice Hot Breakfast Cereal

Breakfast can be a challenging meal for me.  On most days I have a green smoothie, but sometimes I want to chew something!  Traditional boxed cereal, cream of wheat or oatmeal don't fit into my gluten free, very low carb, ketogenic diet.  Not only did these foods spike my blood glucose (when I used to eat them), they also didn't stick with me all morning so that I became hungry within a couple of hours.  I created this delicious, nutty recipe to satisfy my craving for hot cereal.  The apple pie spice adds a pleasing, sweet flavor that is reminiscent of a cinnamon roll.  This is a fast and easy meal to prepare, especially on days I have to get out of the door quickly.  The best part is that I stay satisfied for many hours, often not getting hungry again until mid-afternoon.  This cereal may not be very pretty to look at but, with only 3 net carbs, it's a winner in my recipe box!

Nutty Cinnamon Spice Hot Breakfast Cereal

Makes 1 serving

3 tablespoons macadamia nuts (or pecans)

3 tablespoons unsweetened shredded coconut

1 tablespoon ground flax seeds

1 tablespoon raw, shelled hemp seed

1 teaspoon chia seed

1 tablespoon fiber powder (I use unflavored Paleo Fiber)

1/2 to 1 teaspoon apple pie spice

1 packet of stevia (or to taste)

1/2 cup unsweetened coconut milk (or other nut milk)

1/2 teaspoon vanilla extract

1. In a small food processor, nut and spice grinder, or coffee grinder, pulse the first five ingredients until the nuts are ground into meal.  Pour this mixture into a serving bowl and add the apple pie spice, fiber powder and stevia and stir to combine; set aside.

2. In a glass measuring cup (or microwaveable container), heat the milk until hot.  Add this and the vanilla extract to the nut mixture and stir.  Adjust seasoning, if necessary.  Serve immediately.  

Nutritional information per serving: 415 calories, 21.7 g carbohydrate (18.5 g dietary fiber, 2.6 g sugar), 35.7 g total fat (15 g saturated fat, 0 g trans fat), 0 mg cholesterol, 81 mg sodium, 107.3 mg calcium, 188 mg potassium, 6.6 g protein.  (3.2 g net carbs per serving)

Recipe by Kathy Sheehan, Copyright 2014

Chocolate Coconut Candy Balls

When I was a child, one of the favorite treats I might find in my Easter basket was a Russell Stover Chocolate Coconut Nest!  I loved the combination of creamy chocolate and the chewy texture of the coconut.  The company has changed their recipe over the years and, to me, it no longer satisfies my memories from childhood -- not to mention that as a diabetic I really shouldn't be eating candy bars anymore!  This recipe has all the flavor of the original candy, but its so much better!  It's reduced in sugar and uses coconut oil as a base, which has many healthful benefits.  If you're looking for a fun and easy holiday treat, give these a try!

Chocolate Coconut Candy Balls
Makes about 8-10 candies

3/4 cup unsweetened shredded coconut
1/4 cup almond flour
2 tablespoons unsweetened cocoa powder
1/8 teaspoon 100% stevia powder (or stevia drops to taste)
pinch of salt
2 tablespoons coconut oil, melted
2 tablespoons raw honey
1 teaspoon vanilla extract

In a mixing bowl, stir the dry ingredients until well combined.  Add the coconut oil, honey and extract and mix thoroughly, until all dry ingredients have been moistened.  Using a tablespoon (or very small cookie scoop), spoon a tablespoon of coconut mixture into your hand and gently roll and press until it forms into a ball.  Place on a cookie sheet and press down slightly to flatten the bottom of the candy.  Repeat with the remaining coconut mixture.  Bake in a preheated 190-degree oven for 50-60 minutes.  (The point is to slowly dehydrate the candies, not actually bake them.)  Remove from oven and allow to cool completely on the cookie sheet before removing to an airtight container.

Nutritional Information per candy: 79 calories, 5.3 g carbohydrate (1.2 g dietary fiber, 3.2 g sugar), 6.9 g total fat (5.1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 26 mg sodium, 6.2 mg calcium, 14 mg potassium, 1 g protein.

Recipe by Kathy Sheehan, copyright 2014

Best Ever Coconut Cream Pie

Moody's Diner in Maine is quite well known and appeals to the locals as much as the summer tourists. This past spring, while there was still snow on the ground, my husband and I took a drive and had lunch at Moody's. Although I couldn't eat a piece of their homemade pie, I did convince my husband to get a slice and share some with me. It was heavenly and a few bites just wasn't enough. I went home and immediately created my own low sugar, reduced carb version that was spectacular! Not long ago, I made this for a church potluck supper and, even though the dessert table was loaded with brownies, cookies and other delicious treats, everyone seemed to have their eye on my pie. As soon as the first few people approached the dessert table and took a slice of pie, onlookers became anxious and, without even finishing their meal, they began to storm the table to secure a piece for themselves. Within a couple of minutes, long before most people had eaten their meal, my pie was gone! The lucky few raved and couldn't believe it was a low sugar pie. It's easy to prepare and can be made ahead. If you don't want pie, try making pudding instead. Either way, I think you'll agree that this is the best ever!

Best Ever Coconut Cream Pie

3/4 cup Splenda granular

1 1/2 cups unsweetened coconut milk (or lite)

1 1/2 cups 2% milk (or 1% for less fat)

1/4 cup cornstarch

4 egg yolks

1/4 teaspoon salt

3/4 cup flaked, unsweetened coconut

2 teaspoons vanilla extract

1 tablespoon butter

1 (9-inch) pie shell, prebaked

1/4 cup toasted coconut

Whipped cream, for garnish (optional)

1. In a 1-quart saucepan, combine 3/4 cup Splenda, coconut milk, and 1 cup milk. Scald mixture.

2. In a small mixing bowl, whisk the remaining 1/2 cup milk and cornstarch together to make a slurry. Whisk egg yolks with salt in medium bowl. Temper yolks by adding 1/2 cup scaled milk mixture to yolks and whisk well. Add yolk mixture and slurry back into milk mixture and whisk vigorously over medium heat until thickened, about 2 minutes. Remove from heat and add coconut, vanilla, and butter. Whisk until uniformly incorporated.

3. Pour the filling into the prepared pie shell. Cover the pie with plastic wrap and place in the refrigerator. Chill the pie completely, about 2 hours.

4. To serve, top with toasted coconut (see directions below) and a dollop of whipped cream.

5. How to toast coconut:  Preheat oven to 350ºF. Spread unsweetened coconut shavings, or sweetened shredded or flaked coconut on a rimmed baking sheet and bake, stirring once or twice, until golden, about 5 to 10 minutes. If toasting sweetened coconut, check and stir more frequently because the added sugar causes irregular browning.

Nutritional Information: Per 1/8 pie made with 1% milk and lite coconut milk:  282 calories, 23.9 g carbohydrates, 18.6 g total fat, 11.8 g sat. Fat, 0.5 g fiber, 168.6 mg sodium, 4.4 g protein.

Just pudding, made with 1% milk and lite coconut milk (1/8 recipe):

175 calories, 15 g carbohydrate, 11.5 g total fat, 8.2 g saturated fat, 0.5 g fiber, 79.6 mg sodium, 4.4 g protein.

Original recipe by Kathy Sheehan, copyright 2012

How does this recipe compare to a traditional Coconut Cream Pie?  My version is significantly lower in calories, fat, carbs, sugars, and sodium.  For comparison, the nutritional information for a restaurant size slice of coconut cream pie is 630 calories, 65 g carbohydrate, 39 g total fat, 24 g saturated fat, 1 g fiber, 370 mg sodium, 43 g sugars, 6 g protein.