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 Chicken Pot Pie (or Turkey Pot Pie)

This classic recipe is a great way to use leftover cooked chicken or turkey, something we often have on hand around the holidays. This low carb version has all the flavor of a traditional pot pie: the vegetables and chicken or turkey in a creamy gravy and topped with a flaky crust. Leftovers just don’t get any better than this!

Keto Chicken Pot Pie (or Turkey Pot Pie)

Makes 6-8 servings

Filling:

1 tablespoon butter

2 cups leftover cooked chicken or turkey, cut into bite-size pieces

½ cup onion, finely chopped

1 small carrot, finely chopped

1 clove garlic, minced

½ teaspoon dried thyme

1 tablespoon white wine vinegar

1 cup chicken broth

1/4 cup peas, fresh or frozen (no need to defrost)

½ cup heavy cream

1/4 teaspoon sea salt

1/4 teaspoon ground black pepper

Crust:

½ cup coconut flour

½ cup almond flour (or pecan flour for lower oxalate)

1/3 cup flaxseed meal

½ teaspoon xanthan gum

5 tablespoons unsalted butter, melted

2-3 eggs, beaten

1. Preheat oven to 375°F. Grease a 9 inch pie pan.

2. Heat a large skillet over medium high heat. Melt 1 tablespoon of butter in the skillet. When butter has melted, add onions and carrots to the skillet. Sprinkle with a little salt and pepper. Turn the heat to medium low. Cook, stirring occasionally, until the onions begin to brown at the edges. Stir in garlic and dried thyme. Cook one minute, stirring constantly.

3. Stir in vinegar, scraping up any brown bits. When vinegar has almost completely evaporated, stir in the chicken broth.

4. Turn the heat to medium high. Simmer broth, stirring occasionally, until it thickens, about 10 minutes. The broth is thick enough when you can draw a line on the bottom of the pan with a spoon and the line does not immediately fill in. While the filling simmers, prepare the crust. 

5. Once the broth has thickened slightly, add the heavy cream, cooked chicken or turkey and peas. Bring to a simmer. Turn the heat to low. Simmer until mixture is thick and gravy-like in consistency. Taste before adding additional salt and pepper. Season to taste with salt and pepper, if necessary.

6. To make the crust, in a medium mixing bowl, whisk together the coconut flour, almond flour, ground flaxseed meal, xanthan gum, and salt.

7. Using a fork, stir in the melted butter, coating all the mixture until it resembles crumbs. Add the beaten egg. Start with two eggs, only adding a third egg if needed.

8. Gather mixture into a ball and place on a piece of plastic wrap. Top with a second piece of plastic wrap and, using a rolling pin, roll into a disk to cover the top of the pie, about 1/4 inch thick.

9. To assemble, pour the filling into the prepared pie pan. Gently place dough over the filling and crimp the edges. Cut a hole in the center to allow steam to escape. Bake in the preheated oven for 20 to 25 minutes, or until crust has browned.

Nutritional Information per serving (1/8th of recipe): 294 calories, 10 g carbohydrate (6 g dietary fiber, 2.6 g sugars), 23 g total fat (11 g saturated fat, 0 g trans fat), 123 mg cholesterol, 282 mg sodium, 30.7 mg calcium, 160 mg potassium, 1 mg iron, 2 mg Vit C, 525 IU Vit A, 16.8 g protein. Net carbs per serving: 4 grams

Photos and recipe by Kathy Sheehan, copyright 2023

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. 

Shortcake in a Mug

It's strawberry season again and there's nothing that says summer like Strawberry Shortcake! I normally don't eat a lot of fruit but, when it's fresh, in season and local, I usually indulge in a pint or two. This is my favorite way to eat strawberries. The best part about this recipe is how quick and easy it is to make the shortcakes. Taking only 45 seconds in the microwave, this mug cake will be ready in minutes to split and share with a friend, topped with sweet berries and a dollop of whipped coconut cream laced with vanilla. (If you can't find a friend to share it with, save half of the shortcake for later.) The cake itself isn't overly sweet, so the flavor of the berries will shine forth. The slight hint of lemon gives it a nice touch and will go well with any fruit. Enjoy the summer!

Shortcake in a Mug

Makes 2 servings

1/4 cup almond flour

2 teaspoons golden flaxseed meal or coconut flour

1 tablespoon Lakanto Monkfruit sweetener (or other erythritol sweetener)

1/2 teaspoon baking powder

A pinch of salt

1 egg, slightly beaten

1 teaspoon lemon juice (or almond milk)

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

1/2 teaspoon vanilla extract or unsweetened vanilla powder

5 drops monkfruit extract or liquid stevia

1 teaspoon melted butter (or ghee for dairy free)

1. In a small bowl, combine the first five dry ingredients with a fork until thoroughly mixed.  Add the egg, lemon juice or almond milk, lemon zest (or essential oil), vanilla extract, monkfruit extract or liquid stevia.

2. Melt the butter in an eight-ounce mug or ramekin and add to the batter mixture. With a paper towel, wipe any butter remaining in the mug around the sides and on the bottom of the mug; set aside.

3. With a fork, beat the cake batter until all ingredients are combined and pour into the greased mug or ramekin. Microwave on high for about 45 seconds or until the cake has risen, looks dry and the top springs back when touched lightly in the center. (Note: Cooking may take a bit less or more time, depending on the wattage of your microwave and the mug you are using. You may need to experiment to discover the best amount of time needed to cook your cake. When you have done this, make a note of the mug used and the proper cooking time so, the next time you make a mug cake, you'll know what works best for you.)

4. Allow the cake to cool for a few minutes before running a sharp knife around the edge and inverting your mug to release the shortcake.  Split the cake into two servings, top one half of the shortcake with your favorite berries and whipped cream or whipped coconut cream (recipe below).  Repeat with the other half of the shortcake or cool and store in an airtight container for later. Serve and enjoy.

To make whipped coconut cream: Place a can of full-fat coconut milk in the refrigerator overnight. Do NOT shake the can!! Open and spoon out the thickened coconut cream at the top and discard the liquid (or use for another purpose). Add stevia powder and vanilla to taste and whip with a whisk or fork until well combined and it has the consistency of whipped cream. Serve immediately or store in the refrigerator.

Nutritional Information per 1/2 shortcake (not including berries or topping): 144 calories, 5.3 g carbohydrate (2.2 g dietary fiber, 0.7 g sugars), 11.7 g total fat (2.4 g saturated fat, 0 g trans fat), 99 mg cholesterol, 153 mg sodium, 132 mg calcium, 152 mg potassium, 6.6 g protein. Net carbs per serving: 3.1 grams

Recipe 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

Lemon Mug Cake

Cake from a microwave?  Can it really be good?  The answer is YES!  This is a very quick, easy and versatile recipe.  If served as a single serving, it's delicious as the main course for breakfast, brunch, a quick and light lunch or, when divided into two portions, it makes a perfect snack or dessert.  The addition of flaxseed boosts the nutritional complexity, making this cake an excellent source of dietary fiber, Omega 3 and 6 fatty acids, thiamine, magnesium, manganese and copper.  Who would guess that something that tastes so decadent would deliver such a healthy punch?  The cake is meant to be eaten warm, right out of the microwave or oven.  Top it with crushed raspberries, strawberries or blueberries for even more antioxidants, vitamins and fiber.  It's gluten free, sugar free, and low carb -- who could ask for more?

Lemon Mug Cake
Makes 1 meal-size serving (or 2 dessert servings)

1/4 cup almond flour (or finely ground almonds)
1 Tablespoon ground flaxseed meal
1 Tablespoon gluten free all-purpose baking mix
1/2 teaspoon GF baking powder
1 and 1/2 Tablespoons Splenda granular (or other sweetener of your choice)
1 teaspoon fresh lemon zest
1/2 Tablespoon salted butter, melted and cooled slightly
1 large egg
juice from 1/2 lemon (about 1 TB)

1. Spray an 8 ounce microwaveable or oven-proof ramekin or mug with non-stick vegetable spray: set aside.  (If making two servings, prepare two 1/2 cup custard cups or mugs.) 

2. In a small bowl, mix together the dry ingredients (almond flour through lemon zest).  With a fork, stir until well mixed.  In another bowl, beat the egg, melted butter and lemon juice until blended.  Add all at once to the dry ingredients and whisk with a fork until all the dry ingredients are moistened.  Pour batter into the prepared dish(es). 

3.  Microwave on high for 1 minute and check for doneness.  The cake will puff up and begin to release from the ramekin or mug along the edges.  The center should be puffed and almost set (the cake will continue to cook slightly after being removed from the microwave).  If the center is still sunken and soft, microwave for an additional 15 seconds.  The cake should spring back when touched slightly off center.  Do not overcook.  Remove from microwave and allow to cool for about 5 minutes before serving.  (Note: For two dessert-size servings, divide batter into two dishes and microwave on high for 40 seconds and then test for doneness.  If more cooking is required, microwave in 10 second intervals until desired consistency is reached.)

4.  For oven cooking: Preheat oven to 350-degrees. Bake for about 12-14 minutes or until center springs back when touched.  Cool for about 10 minutes before serving.

5.  Top with berries that have been crushed with the tines of a fork and sweetened with 1 teaspoon Splenda and whipped cream, if desired (optional).

Nutritional Information per entire recipe (1 meal-size serving, no toppings): 353 calories, 18.6 g total carbohydrate (6.1 g dietary fiber, 3 g sugar), 27.3 g total fat (6.1 g saturated fat, 0 g trans fat), 210 mg cholesterol, 298 mg sodium, 270.4 mg calcium, 35 mg potassium, 14.4 g protein.  (Note: For a dessert size serving, divide the batter into two dishes and cut the nutritional information by half.)

Recipe by Kathy Sheehan, copyright 2013

Apple Honey Balls

The air is cool, the trees are bright with autumn colors, apples are still abundant and pumpkins are on the doorstep, all of which makes me crave the earthy, rich flavors of the season and are the inspiration behind this soft, flavorful, nutritious cookie. The flaxseed meal provides a good dose of omega 3 fatty acids, as much as 170 mg per cookie! It also gives it a nutty flavor which pairs so well with the grated apple. The light coating of pumpkin pie spiced sugar really makes this the perfect cookie for an autumn day, but the real treat is that it's only about 7 carbs each!

Apple Honey Balls
(Makes 28 cookies)

¾ cup all-purpose flour
1 cup almond flour (or finely ground almonds)
¼ cup flaxseed meal
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 teaspoon ground cinnamon
1/8 teaspoon ground mace
1/3 cup zero trans-fat buttery spread (I use Smart Balance)
¾ cup Splenda granular
2 tablespoons honey
1 egg
1 teaspoon vanilla
¾ cup grated Granny Smith apple (peeled and cored)
1½ teaspoons lemon juice

Topping Ingredients:
2 tablespoons sugar
1 teaspoon pumpkin pie spice

1. Preheat oven to 375-degrees. If desired, line cookie sheet with parchment paper; set aside.

2. In a small mixing bowl, combine the flours, flaxseed meal, baking powder, baking soda, salt, cinnamon and mace. Stir with a fork to break up any clumps in the almond flour; set aside. Grate the apple into a small bowl and toss with the lemon juice; set aside.

3. Prepare the topping by placing the sugar in a small bowl with the 1 teaspoon pumpkin pie spice, stir to combine; set aside.

4. In a large mixing bowl, cream together the buttery spread, Splenda and honey with a handheld or standing mixer. Add egg and vanilla and beat for 2 minutes. With a wooden spoon, add the dry ingredients all at once and stir until well combined. Fold in the grated apple. Drop the dough by rounded teaspoonful into the sugar-spice topping mixture (or a level small cookie scoop). Roll just one side in the sugar-spice mixture and place on cookie sheet with the topping mixture side up. (Tip: If dough is too soft, place in refrigerator for 15-20 minutes and it will be easier to handle.)

5. Bake for 12-13 minutes until bottom begins to brown. Remove to wire rack to cool. Store at room temperature in an airtight container.

Nutritional Information per cookie: 70 calories, 6.9 g carbohydrate, 4.2 g total fat, 0.7 g saturated fat, 42.5 mg sodium, 0.8 g fiber, 1.6 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Loaded Chocolate Cherry Brownie Bites

These delicious, little cookies pack a serious chocolate punch and are loaded with good-for-you ingredients. When I planned out the recipe for these cookies, I was thinking about the chocolate-cherry flavors of a Black Forest Cake. Instead, I was pleasantly surprised by the outcome. The combination of almond flour, oatmeal, flaxseed meal, cocoa powder (with only a small amount of white flour) gives them the taste and texture of chewy, deep chocolate brownies. The flaxseed meal is a good source of fiber and Omega 3's and each cookie provides 133 mg of Omega 3! Honestly, if you like the taste of brownies, you'll love these cookies. With only 5 net carbs each, you don't need to feel guilty about eating chocolate anymore.

Loaded Chocolate Cherry Brownie Bites
(Makes 36 cookies)

½ cup all-purpose flour
¾ cups almond flour (or finely ground almonds)
1/3 cup uncooked oatmeal
¼ cup flaxseed meal
½ cup cocoa powder
½ teaspoon baking soda
¼ teaspoon salt
3 tablespoons unsalted butter, softened
3 tablespoons zero trans fat buttery spread (I use Smart Balance)
2 tablespoons light brown sugar
¾ cup Splenda granular (not baking blend)
1 large egg
1 teaspoon vanilla extract
1/3 cup skim, almond or light soy milk (original flavor)
½ cup dried cherries, chopped
2 tablespoons mini semi-sweet chocolate chips

1. Preheat oven to 375-degrees. Place parchment paper on a cookie sheet and set aside. In a medium mixing bowl, measure flours, oatmeal, flaxseed meal, cocoa powder, baking soda and salt. Stir with a fork to break up any lumps in the almond flour; set aside.

2. In a large mixing bowl, cream together the butter and buttery spread using a standing or handheld mixer. Cream in the sugar and Splenda (¼ cup at a time) until well blended. Add the egg and vanilla and beat well.

3. Add ½ of the flour mixture and beat until blended. Add the milk and continue beating with the mixer until combined. Add the remaining dry ingredients and, using a wooden spoon, stir until incorporated. Fold in the dried cherries and chocolate chips.

4. Using a small cookie scoop or drop by rounded teaspoonful onto the cookie sheet. Bake for 9-10 minutes (do not over bake). Remove cookies to a wire rack to cool.

Nutritional Information per cookie: 48.1 calories, 5.9 g carbohydrate, 2.5 g total fat, 1 g saturated fat, 45 mg sodium, 0.8 g fiber, 1 g protein. (Also, each cookie contains 133.3 mg Omega 3.)

Original Recipe by Kathy Sheehan, copyright 2010

How does this cookie compare to a brownie made from a mix? This recipe is significantly lower in calories, carbohydrate, fat and sodium. For comparison, the nutritional information for one brownie (1/20th of a batch made from a mix) is 170 calories, 23 g carbohydrate, 9 g total fat, 2 g saturated fat, 95 mg sodium, 0.5 g fiber and 2 g protein.

Added 6/15/10: After several days, when my leftover cookies were turning a bit stale, I used them to make a Fresh Cherry Chocolate Crisp and it was unbelievably delicious! Pit 4 cups of cherries and place into an 8-inch square baking dish. Toss cherries with 1-2 tablespoons of Splenda and 2 tablespoons quick-cooking tapioca and allow to sit for 5 minutes. Crumble about 6-8 cookies into a large bowl. Add 2-3 tablespoons of cold butter and blend with a pastry blender or cut in with two knives until mixture is the size of small peas. Spoon over cherries and bake in a 350-degree preheated oven for 50 minutes. Serve warm.

Breakfast Smoothies

Occasionally I'm asked to suggest breakfast recipes. This is difficult for me to do because I don't eat breakfast in the traditional sense. Instead, I start every day with a high-fiber, protein smoothie that often incorporates fruit or chocolate (cocoa powder) that satisfies and keeps me going for hours! About a year and a half ago, I gave up cereal, toast, oatmeal, bagels, muffins or anything else many people turn to for breakfast because these items just don't contain the same nutritional density that my smoothie does and all are downright "carb-age" and would do my body more harm than good. I give my morning smoothies a lot of credit for my initial weight loss and I continue to drink them to maintain my weight. I want to be clear: I don't have a smoothie with breakfast, the smoothie IS my breakfast. But it doesn't need to be used only as a replacement for the morning meal, it can be used anytime of the day as a meal replacement.

Most of the products I use in my smoothies are easily found in your grocery store, such as frozen fruit, fresh fruit, cocoa powder, creamy nut butters and almond milk. There are other ingredients that may need to be ordered on the Internet. For example, to boost the fiber content, I add PaleoFiber powder which contains 10 grams of fiber per tablespoon! (If you don't have a fiber powder, substitute Ground Flaxseed Meal or chia seeds which are good sources of Omega-3 fatty acids.) Also, for flavoring, I often add Sweet Leaf flavored stevia drops. My favorites are Vanilla Creme, English Toffee, Lemon Drop and Dark Chocolate. For my protein powder, I have used almost exclusively collagen hydrolysate and highly recommend it for this purpose. It is pure, unflavored protein that contains all of the essential amino acids without other additives or fillers. It dissolves in cold, warm or hot liquids. If you're in the weight loss phase and wish to purchase another type of protein powder, I suggest purchasing a low-carb one made especially for weight loss which will help you accomplish this goal.

Green Smoothies are the craze these days. My mother has one every morning and she swears by them. If you're lucky enough to own a Vitamix high-power blender or another brand with a 2-hp motor or higher, try one soon. A regular blender will work, but you may have to blend for a longer amount of time. Green Smoothies are a mixture of fresh or frozen fruit, leafy greens (such as spinach, kale and collards) and water that has been liquefied into a smooth, vitamin-packed drink. The fruit adds sweetness and disguises the taste of the greens. It's a great way to get two or more servings of vegetables in one sitting. Here's a link to a video that will show you how easy it is to make one: Green Smoothie Video. If you want to learn more, search YouTube.com for other excellent demonstrations and testimonials about green smoothies.

Finally, before I post a couple of my own recipes for smoothies, I would like to recommend a few low-carb smoothie recipe books that I use for flavor ideas:

1. Meal in a Glass: Low Calorie, Low-carb Protein Smoothie Recipes by Valerie Renee Campbell.

2. Low-Carb Smoothies by Dana Carpender. (This one is out of print, but very good if you can find it.)

3. Low-Carb Smoothies: More Than 135 Recipes to Satisfy Your Sweet Tooth Without Guilt by Donna Pliner Rodnitzky.

My Breakfast Smoothie Recipes

Strawberry Banana Smoothie (Makes 1 serving, pictured above)

In a blender, blend on high until well mixed together:

1 cup almond milk, unsweetened
½ cup unsweetened plain yogurt (or unsweetened plain kefir)
2 packets stevia (I use Sweet Leaf brand)
1/4 small banana
1/2 cup fresh or frozen strawberries
1 tablespoon PaleoFiber powder (or substitute chia seed or ground flaxseed meal)
1 tablespoon collagen hydrolysate (or Vanilla protein powder of your choice)
1/2 teaspoon vanilla extract

Nutritional Information per serving: 276 calories, 44.7 g carbohydrate, 2.6 g total fat, 14.3 g fiber, 16.7 g protein.

Snickers Smoothie (Makes 1 serving)

In a blender, blend on high until well mixed together:

1 cup almond milk, unsweetened
½ cup unsweetened plain yogurt (or unsweetened plain kefir)
2 packets stevia (I use Sweet Leaf brand)
1 tablespoon unsweetened cocoa powder
5 drops English Toffee stevia
1 heaping tablespoon creamy peanut butter or almond butter (no sugar added)
1 tablespoon PaleoFiber powder (or substitute chia seed or ground flaxseed meal)
1 tablespoon collagen hydrolysate (or Vanilla protein powder of your choice)
1/2 teaspoon vanilla extract

Nutritional Information per serving: 309 calories, 35.2 g carbohydrate, 11.2 g total fat, 14.8 g fiber, 18.4 g protein.

Original recipes by Kathy Sheehan, copyright 2009

Pumpkin Doodles

Today was a cold, rainy day that just called for baking cookies. This time of year, I always have a craving for spicy desserts made from pumpkin. This delicious, soft, cake-like cookie really fits the bill! It's rolled in a sugar-spice mixture in the same way you'd make the classic Snickerdoodle cookie, thus the name. Instead of only cinnamon in the sugar, I used pumpkin pie spice which is a mixture of cinnamon, ginger, cloves and nutmeg. This substitution really gives these cookies the flavor of my favorite holiday dessert. These sweet, wholesome cookies have lots of hidden nutrition from the flaxseed meal, almond flour and canned pumpkin. Flaxseed meal provides lignans, Omega-3 fatty acids and is loaded with thiamine (vitamin B1). It also helps to stabilize blood sugar. As I've mentioned many times, almond flour is a good source of B vitamins, magnesium, iron and fiber. Pumpkin provides vitamin A and beta-carotene, plus many other nutrients. Weighing in at only 5.6 net carbs per cookie, you can feel good about indulging on this sweet treat because it packs a serious, nutritious punch!

Pumpkin Doodles
(Makes 36 cookies)
¾ cup all-purpose flour
1 cup almond flour (or finely ground almonds)
¼ cup flaxseed meal
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
1 tablespoon grated orange zest
1½ teaspoon pumpkin pie spice
1/3 cup vegetable shortening
¾ cup Splenda granular
3 tablespoons dark brown sugar
1 egg
¾ cup canned pumpkin
1/3 cup zante currants (or for color, chopped dried cranberries can be substituted)

Topping Ingredients:1 tablespoon Splenda
1½ tablespoon powdered sugar
1 teaspoon pumpkin pie spice

1. Preheat oven to 375-degrees. If desired, line cookie sheet with parchment paper; set aside.

2. In a small mixing bowl, combine the flours, flaxseed meal, baking powder, baking soda, salt, orange zest, and pie spice. Stir with a fork to break up any clumps in the almond flour; set aside. Measure the currants (or chopped dried cranberries) into another small bowl and add ½ teaspoon of the flour mixture and toss to coat; set aside.

3. Prepare the topping by placing the Splenda and powdered sugar in a food processor and grinding into a uniform fine powder. In a small bowl, mix the processed Splenda and sugar and 1 teaspoon pumpkin pie spice; set aside. (If you do not have a food processor, grind the Splenda with the back of a spoon until it becomes a finer powder, then mix with the powdered sugar.)

4. In a large mixing bowl, cream together the shortening, Splenda and brown sugar with a handheld or standing mixer. Add egg and pumpkin and beat for 2 minutes. With a wooden spoon, add the dry ingredients all at once and stir until well combined. Fold in currants or cranberries. Drop the dough by rounded teaspoonful into the sugar-spice topping mixture (or a level small cookie scoop). Roll just one side in the sugar-spice mixture and place on cookie sheet with the topping mixture side up. Flatten slightly with palm or bottom of glass. (Tip: If dough is too soft, place in refrigerator for 15-20 minutes and it will be easier to handle.)

5. Bake for 11-13 minutes until bottom is golden brown. (Top will not brown much, so watch carefully.) Remove to wire rack to cool. Store in an airtight container at room temperature.

Nutritional Information per cookie: 61.3 calories, 6.4 g carbohydrate, 3.6 g total fat, 0.3 g saturated fat, 0.8 g fiber, 1.3 g protein.
Original recipe by Kathy Sheehan, copyright 2009

Note added 11/5/09: I had a few of these cookies leftover and they were beginning to dry out and become a bit stale, so I crumbled them and added one packet of Quaker Maple Brown Sugar Weight Control instant oatmeal and 3 tablespoons firm butter. Using a pastry cutter, I blended the ingredients until they formed coarse crumbs, sprinkled it over a dish of sliced apples and baked it in a 350-degree oven for 35-40 minutes. It made the most awesome, fragrant Apple Crisp! I served this quick and easy dessert to my in-laws and they raved.