Bulletproof Cinnamon Chai Kefir Frappe

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

Bulletproof Cinnamon Chai Kefir Frappe

Makes 1 serving

1 cup of strongly brewed chai or cinnamon tea

1 cup of ice

1/2 cup of plain, unsweetened kefir

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

1 tablespoon coconut oil

1/2 teaspoon ground cinnamon

A pinch of salt

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

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

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

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

Recipe and photo by Kathy Sheehan, copyright 2017

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

Chocolate Peppermint Kefir Smoothie

Chocolate and peppermint are one of my favorite flavor combinations, especially around the holidays. Creamy and delicious, this smoothie is loaded with antioxidants, electrolytes, probiotics and is packed with immune and brain boosting nutrition. But it’s the cool mint taste that wins me over! I find that it’s the perfect way to start my day. Because of the “slow carbs” and healthy fat ingredients, this smoothie keeps me feeling satiated and my blood sugar stable all morning and long into the afternoon.

Chocolate Peppermint Kefir Smoothie

Makes 2 servings (or 1 large, meal replacement serving)

1 cup plain kefir

1 cup coconut or almond milk

2/3 cup organic spinach leaves (or Swiss chard)

1 tablespoon chia seeds

2 tablespoons unsweetened cocoa powder (or raw cacao powder)

1/4 avocado (see Tip*)

1 tablespoon coconut or flax oil

1/2 teaspoon stevia powder, or to taste (I used SweetLeaf brand)

1/8 teaspoon pink Himalayan salt

1/4 teaspoon peppermint extract (or about 15 fresh mint leaves), to taste

5 ice cubes

Enough water to reach desired consistency (about 1/2 to 3/4 cup)

Place all of the ingredients into a blender and blend on high until smooth.

*Tip: I buy avocados when they’re on sale and, when they’re ripe, I cut them into quarters, put the slices in a freezer bag and freeze them. They remain fresh and are great for adding to smoothies. Did you know that avocados contain more potassium than a banana? Plus they’re low in sugar and high in fiber!)

Nutritional Information per serving (1/2 recipe): 243 calories, 9.8 g carbohydrate (5.3 g dietary fiber, 3.2 g sugars), 17.8 g total fat (7.8 g saturated fat, 0 g trans fat), 12 mg cholesterol, 177 mg sodium, 378.3 mg calcium, 223 mg potassium, 477 mg Vit A, 4 mg Vit C, 5 mg iron, 8.1 g protein. Net carbs per serving: 4.5 grams.

Recipe and photo by Kathy Sheehan, copyright 2017

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

Chocolate-Covered Blueberries Smoothie

Right now the wild Maine blueberries are in season and abundant in the local stores and Farmer's Markets. On my low carb/high healthy fat/moderate protein diet (LCHF) I don't eat a lot of fruit, but these tiny sapphire jewels are carb-worthy in my opinion, so I indulge in a couple of pints every summer while they're fresh. I am picky about my berries though and only buy organic. This morning I made a smoothie with one of my favorite flavor combinations. This smoothie is packed with antioxidants from both the raw cacao and the berries, not to mention the fiber and other goodness from the freshly-picked kale from my garden! The deep, dark purple color is both pleasing to the eye and lets me know that this is a nutrient-dense, healthy way to start my day. Cheers!

Chocolate-Covered Blueberries Smoothie

Makes 1 adult-size serving (or 2 child-size servings)

1/2 cup plain unsweetened kefir or yogurt

1/4 cup organic blueberries, fresh or frozen

1 cup coconut milk or almond milk

2 tablespoons unsweetened raw cacao or cocoa powder

1 tablespoon cacao nibs (optional, but adds an additional depth of chocolate flavor)

1/2 teaspoon vanilla extract

1/4 to 1/2 teaspoon stevia powder to taste (I used Sweet Leaf brand)

2-3 kale leaves, roughly chopped (or substitute 1/2 cup any leafy green)

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

1 pinch of sea or pink Himalayan salt

1 tablespoon coconut or flax oil (healthy fat keeps you fuller for longer)

4-5 ice cubes

Water, if needed, to achieve desired consistency

Place all of the ingredients in your blender and blend on high speed until smooth.

Nutritional Information per entire recipe: 282 calories, 20 g carbohydrate, 12 g dietary fiber, 13 g protein. Net carbs per serving: 8 grams

Recipe and photo by Kathy Sheehan, copyright 2017

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

Kefir Orange Julius Smoothie

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

Kefir Orange Julius Smoothie

Makes 3 servings (about 1 cup each)

1-3/4 cup plain milk kefir, unsweetened

1 peeled seedless mandarin orange (or small navel orange)

1/4 cup water

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

6 drops of Valencia Orange stevia

1-1/2 teaspoon vanilla extract

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

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

4-5 ice cubes

1 tablespoon coconut or flax oil (optional)

1 scoop prebiotic powder (optional)

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

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

Recipe by Kathy Sheehan, copyright 2016

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

Old Fashioned Gluten Free, Low Carb Cornbread

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

Old Fashioned Gluten Free, Low Carb Cornbread

Makes 8 servings

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

1/2 cup blanched almond flour, finely ground

1/4 teaspoon kosher salt

1/2 teaspoon baking soda

1 teaspoon baking powder

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

1 egg at room temperature, beaten

2 tablespoons butter, melted

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

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

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

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

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

Recipe by Kathy Sheehan, copyright 2016

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

Apple Pie Kefir Smoothie

It's apple season in Maine! This is the time of year I get a serious craving for apples, maybe because they're everywhere--in the Farmer's Markets and grocery stores. When my daughter was young, apple picking was a yearly activity that was followed up with a lot of cooking with apples in every conceivable way. This delicious smoothie has that apple-cinnamon flavor that is reminiscent of the all-American favorite, apple pie.  To keep the carbs down, I only use 1/4 of a tart apple but, combined with the warm spices, it's enough to give it the apple flavor I desire.  This smoothie is a great way to get a crisp, cool autumn morning off to a good and healthy start!

Apple Pie Kefir Smoothie

Makes 1 serving

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

1/4 organic Granny Smith apple with skin, cut into chunks

1 tablespoon coconut or flaxseed oil

1/2 cup coconut or almond milk (I used full-fat coconut milk)

1 teaspoon apple pie spice

1 tablespoon chia seed

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

A pinch of salt

2 kale leaves or a handful of spinach (if you want it green)

1 teaspoon collagen hydrolysate (or your favorite protein powder)

1/4 teaspoon vanilla extract

4-5 ice cubes

Enough water to reach desired consistency

Place all of the ingredients in a blender and blend until smooth. Enjoy immediately.

Nutritional Information per serving: 421 calories, 13.4 g carbohydrate (3.5 g dietary fiber, 9.6 g sugars), 35.3 g total fat (24.8 g saturated fat, 0 g trans fat), 12 mg cholesterol, 77 mg sodium, 161.4 mg calcium, 286 mg potassium, 8.3 g protein.  Net carbs per serving: 9.9 grams

Recipe by Kathy Sheehan, copyright 2016

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

Snickerdoodle Smoothie

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

Snickerdoodle Smoothie

Makes 1 serving

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

1/2 cup coconut milk (or almond milk)

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

1 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

A pinch of sea salt

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

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

1 tablespoon chia seeds

1/2 tablespoon coconut oil, ghee or flax oil

4 drops of Vanilla Creme stevia

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

4-5 ice cubes

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

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

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

Recipe by Kathy Sheehan, copyright 2016

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

Brownie Chocolate Chip Kefir Ice Cream

Wowza!! That's the only word to describe this rich and creamy frozen treat. Prior to my diagnosis of Celiacs disease, one of my favorite flavors of ice cream was Cookies and Cream. I was sad thinking I might never have it again. But instead of feeling sorry for myself or living without, I took it as a personal challenge and went to work in my kitchen. The result of my creative effort has me smiling again! The base for this ice cream is a rich vanilla egg custard, which is delicious by itself. But when I added chunks of my Chocolate Fudge Brownies and chopped dark chocolate bits to the custard, the vanilla deliciousness reached to near perfection! Of course, as I always do, I added probiotic-rich kefir to the mix to make it even more healthy. You will never believe this ice cream is low carb, sugar free and grain free. It tastes like the real thing to me!

Brownie Chocolate Chip Kefir Ice Cream

Makes eight (1/2 cup) servings

Vanilla Custard Ice Cream Base:

1 cup full-fat coconut milk

1/2 cup heavy cream (or use all coconut milk**)

4 egg yolks

1/4 cup LaKanto Monkfruit sweetener (or other erythritol sweetener), divided

1-1/2 teaspoons vanilla extract

The seeds scraped from one vanilla bean (or 1/4 teaspoon vanilla powder)

A pinch of salt

1 cup plain, unsweetened kefir or plain yogurt** (to make your own kefir, click here)

1/2 to 3/4 teaspoon stevia powder, to taste (I used Sweet Leaf brand)

8-10 drops Vanilla Creme stevia (I used Sweet Leaf brand)

Stir Ins:

1 serving of Chocolate Fudge Brownie Cups (recipe here), cut into small squares and frozen

4 squares of dark chocolate 70% or higher bar (I used 85% Green and Black bar), chopped

1. In a medium heavy saucepan, stir together the coconut milk, heavy cream, 2 tablespoons LaKanto Monkfruit sweetener, vanilla extract, vanilla seeds (or powder) and salt. Heat on medium-low heat until steam begins to rise from the mixture and small bubbles form on the edges of the pan, stirring occasionally to dissolve sweetener.

2. Meanwhile, in a 2-cup glass measuring cup or bowl, whisk the egg yolks and 2 tablespoons of remaining LaKanto Monkfruit sweetener vigorously until light and pale yellow in color, about 2 minutes.

3.  When the milk mixture is heated, use a ladle to slowly add about 1/4 cup of the hot liquid to the egg yolks while whisking continuously, until incorporated. Slowly add another 1/4 cup of the hot milk mixture into the egg yolks while whisking. Then pour the tempered egg yolks into the saucepan with the rest of the milk mixture, stirring continuously until the mixture has thickened slightly and coats the back of a spoon. Remove from heat and pour the custard through a strainer to remove any lumps. Cool completely, eventually moving to the refrigerator to chill.

4. While the custard is chilling, bake the Chocolate Fudge Brownie Cups until firmly set, about 20 minutes baking time (click here for the recipe). Once cooled to room temperature, cut one serving (1/3 of recipe) into small squares and freeze. Chop dark chocolate and set aside.

5. Once the custard is cold, pour it into a blender with the kefir, stevia powder and stevia drops. Blend briefly until combined. Taste and adjust sweetening, if desired. Cool mixture in the refrigerator for at least 1 hour before proceeding.

6. Follow the manufacturer's instructions for your ice cream maker to churn the ice cream base. When it has thickened sufficiently, add the stir in ingredients (add the frozen brownie squares toward the end of the churning process to prevent them from pulverizing). Serve immediately as a soft-serve ice cream or pour into a container and freeze for about 40 minutes before scooping. (See Notes* regarding leftovers.)

*Notes: Sugar free ice cream is best served at the soft-serve stage or soon after freezing briefly. Once it has frozen completely, it will be too hard to scoop. Spoon any leftovers into ice pop molds and freeze to be enjoyed later.

**This ice cream can be made dairy free by using all coconut milk and substituting either coconut milk kefir or a dairy-free yogurt.

Nutritional Information per 1/2 cup serving: 175 calories, 6.4 g carbohydrate (0.6 g dietary fiber, 1.7 g sugars, 6.5 g sugar alcohols), 15.9 g total fat (8.8 g saturated fat, 0 g trans fat), 140 mg cholesterol, 64 mg sodium, 74.6 mg calcium, 78 mg potassium, 3.9 g protein.  Net carbs per serving: 5.8 grams

Recipes by Kathy Sheehan, copyright 2016

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

Blueberry Mug Muffin with Easy Cultured Butter

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

Blueberry Mug Muffin

Makes 2 servings

2 tablespoons almond flour/meal

2 teaspoons coconut flour

2 teaspoons LaKanto Monkfruit sweetener (or other erythritol sweetener)

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

A pinch of salt

1/2 teaspoon baking powder

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

1/2 teaspoon vanilla extract

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

1 large egg

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

1 tablespoon small wild blueberries (fresh or frozen)

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

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

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

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

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

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

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

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

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

Recipes by Kathy Sheehan, copyright 2016

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

Cherry Chocolate Chip Kefir Ice Cream with Macadamia

Summer just isn't summer without ice cream! For a long time, I only would allow myself a single dip of ice cream once a year as a treat. (How sad and un-American is that?) I felt deprived and certainly left out of the whole social experience of eating ice cream with family and friends. I wanted more freedom to enjoy the short, warm season in Maine like everyone else...and that means having plenty of ice cream. The only difference now is that I make it myself. For my birthday last year, I received an ice cream maker and have been having a grand time creating healthy, sugar free ice cream in every season. My imagination has been the only limit to the variety of flavors I've enjoyed! The one ingredient I add to all my recipes is plain milk kefir because it's a delicious way to consume more probiotics. My ice cream is similar to frozen yogurt, but it contains many more beneficial microorganisms to boost digestive health, which is very important for a person with diabetes. This recipe highlights fresh cherries that are in season and at the lowest price right now. Combined with chocolate chips, cacao nibs and chopped macadamia nuts, it is bursting with real summertime flavor! If you don't have an ice cream maker, you can make this mixture into ice pops instead, but I highly recommend you consider getting one for all the ice cream you'll want to make in the future after you taste this!  To browse my other low carb, delicious and healthy ice cream recipes, click here.

Cherry Chocolate Chip Kefir Ice Cream with Macadamia

Makes eight (1/2 cup) servings

Ice cream base:

1 cup plain milk kefir (to learn how to make your own, click here) or use plain yogurt

2 cups full-fat coconut milk (I used A-Roy D brand)

1 tablespoon Lakanto Monkfruit sweetener (or other erythirtol sweetener)

3/4 teaspoon stevia powder, or to taste (I use Sweet Leaf brand)

1 heaping tablespoon raw cacao powder (or unsweetened cocoa powder)

5-8 drops of Cherry flavored liquid stevia (or regular)

1 tablespoon macadamia nut butter (or cashew butter)

12 fresh red sweet cherries, pitted (divided)

Stir-Ins:

2 tablespoons 70% or higher dark chocolate, chopped (I used 5 squares of Green and Black's 85% Organic Chocolate bar)

1 tablespoon raw cacao nibs

1/4 cup chopped macadamia nuts

1. In a blender, blend together the kefir, coconut milk, sweeteners, cacao powder, macadamia nut butter and 8 of the pitted cherries. Blend until well combined and smooth. Taste and adjust sweetening, if desired. Lastly, add the remaining 4 cherries and pulse blender only until cherries are roughly chopped (you want some chopped cherry pieces visible in the mixture). Pour into a glass jar and refrigerate for at least 1 hour.

2. Meanwhile, prepare stir-in ingredients and put them in a small bowl; set aside. (I like using cacao nibs with the chopped dark chocolate because it adds a nice crunchy texture to the finished ice cream but, if you don't have them, you can leave them out and add another 1 tablespoon of chopped chocolate instead.)

3. According to the manufacturer's instructions for your ice cream maker, churn the ice cream base until beginning to solidify.  Add the stir-ins and continue churning until a soft serve consistency is reached. At this point, you can serve immediately or, if you wish to scoop the ice cream, pour into a container and place in the freezer for about 15 minutes, but do not allow it to freeze completely (see note below). 

NOTE: This ice cream is best served right away because, if it is completely frozen, it will be too hard to scoop. Fill ice pop molds with any leftover ice cream and freeze to be eaten as popsicles later.

Nutritional Information per 1/2 cup: 202 calories, 6.8 g carbohydrate (1.3 g dietary fiber, 3.7 g sugars, 1.5 g sugar alcohol), 19 g total fat (10.9 g saturated fat, 0 g trans fat) 0 mg cholesterol, 13 mg sodium, 21.7 mg calcium, 51 mg potassium, 1.8 g protein. Net carbs per serving: 5.5 grams

Recipe by Kathy Sheehan, copyright 2016

Healing Golden Milk Kefir with Cacao

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

Healing Golden Milk Kefir with Cacao

Makes 1 serving

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

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

1/2 teaspoon ground turmeric

1/4 teaspoon ground cinnamon

1/8 teaspoon ground ginger

1 teaspoon raw cacao powder (or unsweetened cocoa powder)

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

A pinch of black pepper (increases absorption)

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

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

Recipe by Kathy Sheehan, copyright 2016

Cacao Almond Chocolate Chip Kefir Ice Cream

Eating low carb, high fat doesn't have to be boring! Also, if you know a few good low carb substitutions, you can enjoy a healthy, delicious, creamy dessert like this one. The ingredient that makes this ice cream especially beneficial for health is the kefir. Kefir is a cultured dairy beverage, with a taste similar to yogurt, that is filled with probiotic microorganisms that promote healing in all parts of the body, including it's ability to stabilize blood sugar. Research shows that the microbiome of a person with diabetes is different from a healthy person without diabetes. The National Institute of Health is conducting a study to show the benefits of probiotic therapy for T2 diabetics (1). This and other studies from around the world have already demonstrated that rebuilding and maintaining a healthy microbiome by consuming kefir and other fermented foods help to improve or reverse the condition of T2 diabetes (2). That's why I eat probiotic-rich foods daily and include cultured dairy or fermented vegetables with every meal. For me, this kefir ice cream is not only an amazing, guilt-free treat, it's medicine! I follow Hippocrates advice, "Let food be thy medicine and medicine be thy food." Now, this is REAL FOOD medicine that is easy to swallow!

Cacao Almond Chocolate Chip Kefir Ice Cream

Makes 8 servings (1/2 cup each)

Ice Cream Base:

1 cup plain, unsweetened kefir (can be purchased or to make at home, click here)

1/2 cup kefir cheese (kefir with the whey separated out, see here for directions) or Greek yogurt

1 cup full-fat coconut milk

1/2 cup almond butter (no sugar added)

1/2 teaspoon kosher or sea salt (omit or reduce if almond butter contains salt)

1/2 teaspoon instant coffee granules or espresso powder (I used decaf)

1 tablespoon Lakanto Golden Monkfruit Sweetener (or other erythritol sweetener)

1/2 + 1/8 teaspoon stevia powder (I used Sweet Leaf brand)

4 drops of dark chocolate liquid stevia

2 tablespoons unsweetened raw cacao or cocoa powder

1/2 teaspoon vanilla extract

Stir-in Ingredients:

2-1/2 tablespoons chopped dark chocolate (85% or higher, I used 5 squares of a Green and Black bar)

1 tablespoon raw cacao nibs

1/4 cup roasted chopped almonds

1. Place all of the Ice Cream Base ingredients in a blender and blend until smooth.  Refrigerate for at least 1 hour before proceeding.  Meanwhile, prepare the Stir-in ingredients and set aside.

2. Following the manufacturer's instructions for your ice cream maker, churn the ice cream and, when the mixture begins to solidify, add the Stir-in ingredients and continue to churn until desired consistency is reached.

3.  Serve immediately as a soft-serve ice cream or transfer to a container and place in the freezer for about 20 minutes to firm up a bit before scooping. Spoon any leftovers into ice pop molds and freeze until solid. This ice cream makes wonderful fudgesicles!  (Because this ice cream is sugar free, once the ice cream is completely frozen, it will be too firm to scoop. I recommend making ice pops out of any ice cream not eaten immediately.)

Nutritional Information per 1/2 cup serving: 249 calories, 8.1 g carbohydrate (3.1 g dietary fiber, 2.8 g sugars, 1.5 g sugar alcohol), 21.4 g total fat (8.5 g saturated fat, 0 g trans fat), 5 mg cholesterol, 51 mg sodium, 69.6 mg calcium, 51 mg potassium, 5.9 g protein.  Net carbs per serving: 5 grams

Recipe by Kathy Sheehan, copyright 2016

References:

(1)  https://www.nih.gov/

https://projectreporter.nih.gov/project_description.cfm?projectnumber=1U54DE023789-01

(2)  http://www.greenmedinfo.com/article/consumption-probiotic-fermented-milk-kefir-diabetic-patients-comparison

http://www.greenmedinfo.com/article/probiotics-modestly-improved-hba1c-and-fasting-insulin-people-type-2-diabetes

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

Chocolate Peanut Butter Kefir Smoothie

Creamy, delicious, nutritious and full of beneficial probiotics...what more do you need in the morning? This Chocolate Peanut Butter Smoothie has been one of my favorites lately! For variety, I switch the peanut butter for almond or organic sunflower seed butter occasionally; they're all good! The unripe, green banana adds creaminess but, more importantly, it contains prebiotic fiber that feeds the good microorganisms in the kefir to support a healthy microbiome. Because of the addition of healthy fats and protein from the collagen hydrolysate (if using, see explanation below*), this smoothie is so satisfying that often I can make it to dinner with just a snack of nuts mid-afternoon. No hunger, no cravings, no blood sugar lows! This meal replacement smoothie keeps me energized and going all day. Have a good morning!

Chocolate Peanut Butter Kefir Smoothie

Makes 1 serving

1/2 cup homemade unsweetened dairy milk kefir or coconut milk kefir (see recipe here)

1/4 cup coconut or almond milk (or other milk of your choice)

2 tablespoons natural peanut butter (or nut butter of your choice)

1 tablespoon coconut oil

1 teaspoon flax oil

1 tablespoon chia seeds

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

1/2 teaspoon vanilla extract

2 tablespoons raw cacao powder (or unsweetened cocoa powder)

A pinch of salt

1-1/2 inch piece of frozen unripe, green banana (skin removed)

4-5 ice cubes

1/2 cup water, more or less, depending on the thickness you desire

1-2 teaspoons collagen hydrolysate powder (optional source of added protein, see below)*

Place all of the ingredients in your blender and blend on high until smooth.

Nutritional Information per serving (without collagen hydrolysate): 597 calories, 16.8 g carbohydrate (5.3 g dietary fiber, 4.4 g sugars), 53.8 g total fat (27.3 g saturated fat, 0 g trans fat), 0 mg cholesterol, 182 mg sodium, 135.8 mg calcium, 40 mg potassium, 10.4 g protein. Net carbs per serving: 11.5 grams

*What is Collagen Hydrolysate?  Often people ask me which protein powder I recommend.  Well, this is it!  Collagen hydrolysate is 90% pure unflavored protein, no fillers or additives.  It dissolves in either hot, warm or cold liquids, making it perfect to add to smoothies, soup, coffee, tea or juice.  Hydrolysed collagen is a unique combination of amino acids in concentrated levels. It is easily digested and supports the body's natural healing process, similar to the benefits of bone broth.  It can be very helpful for someone suffering from arthritis or a joint related injury.  You'll notice a difference in the health of your bones, tendons, ligaments, cartilage, skin, hair and nails, if taken regularly as a supplement.  The powder I use is from Great Lakes Gelatin and can be purchased on the Internet.

Recipe by Kathy Sheehan, copyright 2016

Sugar-Free Magic Shell Chocolate Coating for Frozen Desserts

My probiotic-rich, delicious kefir ice cream is still a favorite and I usually have some on hand in the form of ice pops. (Pictured is my Peanut Butter Chocolate Chip Kefir Ice Cream, click for the recipe.) Here's a welcome addition to any frozen dessert that you may remember from childhood: a hard-shell chocolate coating. It makes eating ice cream even more fun! (This mixture also makes yummy fat bombs if divided into lined, mini muffin cups and chilled.)  I feel like a kid again as I bite into the crunchy, chocolate shell that immediately melts into creamy deliciousness in my mouth. This turns any frozen dessert into a nostalgic treat!

Sugar-Free Magic Shell Chocolate Coating for Frozen Desserts

Makes 6-8 servings (about 1 to 2 TB each)

3 tablespoons coconut oil, melted

2 tablespoons nut butter of choice (almond or peanut butter are nice)

2 tablespoons unsweetened cocoa powder

1/2 teaspoon vanilla extract

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

6-8 drops monkfruit extract, or to taste

Whisk all ingredients together in a small bowl or glass measuring cup.  Drizzle 1-2 tablespoons over frozen ice pop, homemade kefir ice cream or other frozen dessert.  The coating will set up almost instantly.  Serve immediately.

To make fat bombs, line a mini muffin tin with silicone cups or paper liners.  Place 2 tablespoons of the chocolate mixture in each cup and chill in the refrigerator for at least 30 minutes or place in the freezer for 10 minutes until firm.  Keep in the refrigerator until ready to serve because they melt quickly at room temperature.

Nutritional Information per 2 TB serving: 77 calories, 2.3 g carbohydrate (1.1 g dietary fiber, 0.2 g sugars), 7.6 g total fat (4.9 g saturated fat from the coconut oil, 0 g trans fat), 0 mg cholesterol, 7 mg sodium, 3.5 mg calcium, 42 mg potassium, 1.4 g protein.  Net carbs per serving: 1.2 grams

Recipe by Kathy Sheehan, copyright 2016

Raspberry Chocolate Chip Kefir Ice Cream or Pops

This creamy low carb dessert is such a treat and another great way to incorporate more natural, probiotic-rich food into your diet. It's made with frozen organic raspberries (or fresh) that are both low on the glycemic scale and high in antioxidants. To make it extra creamy, I drained the whey out of my homemade kefir, or you can use store bought, to create kefir cheese. (Recipe for making kefir at home can be found here.) To make kefir or yogurt cheese, simply line a strainer with two unbleached coffee filters, set it over a bowl, fill the strainer with plain kefir (or plain unsweetened yogurt, but not Greek) and allow to drain in the refrigerator overnight.  When the thickened, cream cheese-like kefir cheese is added to the kefir with the full-fat coconut milk, the result is a super luscious and decadent frozen treat.  If you want to have a festive ice cream for the holidays, simply add some peppermint extract or a few drops of dietary-grade peppermint essential oil to the mix.  I've had it both ways and it is delightful!

Raspberry Chocolate Chip Kefir Ice Cream

Makes 6 servings (1/2 cup each)

3/4 cup fresh or frozen raspberries

1/2 cup kefir cheese (or yogurt cheese)

1/2 cup plain unsweetened kefir

1 cup full-fat coconut milk

1 teaspoon vanilla extract

1 tablespoon Lakanto Monkfruit Sweetener (or erythritol sweetener)

1/2 teaspoon stevia powder (I used Sweetleaf brand) or to taste

3 tablespoons chopped dark chocolate (85% cacao or higher)

For optional peppermint flavor, add 1/4 teaspoon peppermint extract or 2-3 drops dietary grade peppermint essential oil, or to taste

1. In a blender, blend together the raspberries, kefir cheese, kefir, coconut milk, vanilla, sweeteners and peppermint extract or oil, if using, until smooth.  Taste mixture and add more sweetener, if desired. If you used fresh raspberries, refrigerate mixture for at least one hour before proceeding. Chop the dark chocolate and set aside.

2. Churn the ice cream according to the manufacturer's instructions for your ice cream maker, adding the chopped chocolate at the appropriate time.  Serve immediately or freeze for a few minutes until it reaches a soft-serve consistency. Put any leftovers into ice pop molds and freeze to serve later. (This is best served as soft-serve ice cream.  If allowed to freeze completely, it will be too firm to scoop, so making ice pops is the best way to use leftover ice cream.)

Nutritional Information per 1/2 cup serving: 193 calories, 7.6 g carbohydrate (1.3 g dietary fiber, 4.8 g sugars, 2 g sugar alcohols), 18.1 g total fat (11.6 g saturated fat, 0 g trans fat), 20 mg cholesterol, 36 mg sodium, 71.1 mg calcium, 24 mg potassium, 2.3 g protein.  Net carbs per serving: 6.3 grams

Recipe by Kathy Sheehan, copyright 2015

Berry Blue Kefir Smoothie

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

Berry Blue Kefir Smoothie

Makes 1 serving

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

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

1/3 cup frozen blueberries

1/2 teaspoon camu powder

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

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

3 ice cubes

1/4 cup water

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

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

Recipe by Kathy Sheehan, copyright 2015

Carrot and Pumpkin Spice Beta-Carotene Shots

Carrots, pumpkins and sweet potatoes are the best sources of beta-carotene.  The name beta-carotene comes from the Greek beta and Latin carota (carrot). It is the deep orange-yellow pigment that gives these fall vegetables their beautiful color. The human body converts beta-carotene into vitamin A (retinol), which means it is a precurser of vitamin A. One cup of fresh carrot juice provides an astounding 2, 256 micrograms of beta-carotene! This amount is 2-3 times more than the RDA daily requirement, but don't worry. It is nearly impossible to eat too much beta-carotene because any excess of dietary beta-carotene is simply eliminated from the body (although you need to be careful with over-the-counter supplements because they are often synthetic and metabolized differently, especially if you are a smoker). We've all heard that vitamin A is good for eye health, but did you know it is a powerful antioxidant and can help prevent cancer and lower your risk of heart disease? The downside is that carrots are sweet and 1 cup of carrot juice contains about 2 teaspoons of natural sugar and about 15 carbohydrates. Even so, I love my fresh carrot juice and I wanted to find a way to include it in my diet. This recipe comes to the rescue!  I've added a bit of puréed pumpkin, plain kefir, coconut oil and the warm spices that we associate with this season. This juice blend has a lot going for it: probiotics from the kefir or yogurt, coconut oil to slow the absorption of the sugars and assist in the uptake of fat-soluble vitamin A, plus it includes other important vitamins and minerals. A shot or two of this delicious elixir each day is all I need to provide a healthy, healing dose of beta-carotene that my body craves.

Carrot and Pumpkin Spice Beta-Carotene Shots

Makes 12 servings (of 2 TB each)

1 cup fresh carrot juice (if purchased, look for unpasteurized juice for the healthiest option)

2 tablespoons puréed pumpkin

1/4 cup plain, unsweetened kefir or yogurt (substitute non-dairy, if desired)

1 teaspoon orange zest (or 2 drops of dietary-grade orange or tangerine essential oil)

1 tablespoon coconut oil, melted

10 drops of liquid stevia (orange flavored is nice), or to taste

3/4 teaspoon pumpkin pie spice

A tiny pinch of sea salt

Place all of the ingredients into a blender and blend until well combined. Store in a glass bottle or jar in the refrigerator. Shake before serving. Plan to drink it within a week.

Nutritional Information per 2 TB serving: 19 calories, 1.7 g carbohydrate (0.1 g dietary fiber, 1.4 g sugars), 1.3 g total fat (1.1 g saturated fat, 0 g trans fat), 1 mg cholesterol, 16 mg sodium, 11.4 mg calcium, 3 mg potassium, 0.4 g protein.  Net carbs per serving: 1.6 grams

Recipe by Kathy Sheehan, copyright 2015

Peanut Butter Kefir Ice Cream with Candied Peanuts and Chocolate Chips

Since I received an ice cream maker for my birthday, I've been having a wonderful time making lower carb frozen desserts.  This kefir ice cream is creamy, delicious and a real hit with my family.  The "candied" chopped peanuts are first sautéed in a little butter, then sprinkled with a monkfruit sweetener that hardens into a crackle when cooled.  The "chocolate chips" are several small squares of an 85% cacao chocolate bar (I like Organic Green & Black's 85% bar) that have been finely chopped so the tiny bits of chocolate are distributed evenly throughout.  When chopped fine, a little goes a long way without adding too many carbs.  When most "low carb" ice creams available commercially have about 18 carbs per serving, this infinitely-more-delicious homemade ice cream has only about 9 total carbs (6.7 net carbs), plus it has the additional health benefit of probiotics from the kefir. Your taste buds and your gut will be happier.  This is a win-win combination in my book!

Peanut Butter Kefir Ice Cream with Candied Peanuts and Chocolate Chips

Makes eight (1/2 cup) servings

1 tablespoon butter, ghee or non-dairy butter substitute

1/3 cup peanuts, roughly chopped

2-1/2 teaspoons Lakanto Golden Monkfruit sweetener, divided

3 cups plain, unsweetened coconut milk kefir (to see directions, click here)

1/2 cup non-dairy milk (I used flax, but your favorite will do)

3/4 cup natural peanut butter, no sugar added

15 drops of English Toffee liquid stevia

1/4 + 1/8 teaspoon stevia powder (I use Sweet Leaf brand), or to taste

1 teaspoon vanilla extract

A pinch of salt

6 small squares of 85% dark chocolate, finely chopped (about 3 TB)

1.  A day or two ahead, make a batch of homemade, plain, unsweetened coconut milk kefir using full-fat coconut milk (not coconut milk beverage).  Refrigerate until ready to use.  (You can use purchased plain, unsweetened kefir but the nutritional information with be different and the resulting ice cream will not be non-dairy.)

2.  In a small skillet, melt the butter over medium-low heat and add the chopped peanuts.  Sauté briefly until warm throughout (do not overcook because the peanuts can burn easily).  Sprinkle 1-1/2 teaspoons of the Lakanto Golden Monkfruit sweetener over the peanuts and stir to coat.  When the monkfruit sweetener has melted, remove from heat and transfer the peanuts and any remaining liquid to a bowl.  Set aside to cool completely.

3.  Place 1/2 cup non-dairy milk, plain kefir, peanut butter, remaining 1 teaspoon of Lakanto Golden Monkfruit sweetener, liquid stevia drops, stevia powder, vanilla extract and salt into a blender.  Blend until smooth and all ingredients are well combined.  Taste and add additional stevia drops or powder, if desired.  Place in a jar or other container and refrigerate for at least 1 hour before making the ice cream.  Meanwhile, chop the chocolate and set aside.

4. Follow the directions for your ice cream maker.  Pour the peanut butter-kefir mixture into the ice cream maker and churn until thickened and beginning to set.  Add the peanuts, reserved liquid and chopped chocolate and continue churning until desired consistency is reached.  Serve immediately as soft-set or transfer to a container and place in the freezer for about 20 minutes.*

*Important Note:  This ice cream needs to be eaten while in a soft-set stage.  If allowed to freeze completely, it will be too firm to scoop.  Any leftover ice cream can be frozen in individual ice pop molds and served later as a creamy ice pop.

Nutritional Information per 1/2 cup serving: 315 calories, 8.9 g carbohydrate (2.2 g dietary fiber, 2.6 g sugars, 1 g sugar alcohols), 27.6 g total fat (10.6 g saturated fat, 0 g trans fat), 0 mg cholesterol, 98 mg sodium, 34.2 mg calcium, 37 mg potassium, 7.4 g protein.  Net carbs per serving: 6.7 grams

Recipe by Kathy Sheehan, copyright 2015.