Keto Peanut Butter Chocolate Chip Cookies

These delicious cookies, loaded with chocolate and crunchy peanut bits, are a real treat! They come together quickly and easily. Perfect for dessert, snacking or to give as gifts. This recipe may become one of your favorites, as it is mine!

Keto Peanut Butter Chocolate Chip Cookies

Makes 20 cookies

½ cup coconut flour

2 tablespoons unflavored collagen peptide powder

1/4 teaspoon salt

½ teaspoon baking soda

1/4 teaspoon baking powder

1/4 cup unsalted butter, softened (½ stick)

1/4 cup creamy peanut butter (no sugar added)

1/4 cup allulose (or monkfruit-erythritol blend)

6 tablespoons brown sugar substitute 

1 large egg, room temperature 

1 teaspoon vanilla extract

2/3 cup sugar free chocolate chips

1/3 cup peanuts, chopped

1. Preheat the oven to 325°F. Line two cookie sheets with parchment paper; set aside.

2. In a small bowl, combine the coconut flour, collagen peptides, salt, baking soda and baking powder. Blend with a fork until no lumps remain; set aside.

3. In the bowl of a standing mixer fitted with a paddle attachment, cream together the softened butter, brown sugar substitute and allulose until light and fluffy. Add the egg and vanilla, beating to combine. Scrape down the bowl with a rubber spatula as needed. Add the dry ingredients and beat until combined and a smooth dough forms.

4. Using a rubber spatula, fold the chocolate chips and chopped peanuts into the cookie dough until well distributed.

5. Using a 1½ tablespoon cookie scoop, scoop the cookies onto the parchment lined cookie sheets and gently flatten the tops slightly with your fingertips. Bake for 12 to 13 minutes until light brown around the edges and golden on the top, rotating the pans halfway through the baking time. Allow the cookies to cool completely on the pans before removing them to a wire rack to cool completely.

Nutritional Information per cookie: 94 calories, 5.7 g carbohydrate (2.7 g dietary fiber, 1.7 g sugars), 6.8 g total fat (3.2 g saturated fat, 0 g trans fat), 15 mg cholesterol, 92 mg sodium, 4.4 mg calcium, 20 mg potassium, 25 IU Vit A, 2.8 g protein. Net carbs per cookie: 2.8 grams

Photos and recipe by Kathy Sheehan, copyright 2025

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

Low Carb Chocolate Dipped Peanut Butter Pretzel Bites (Gluten Free!)

These delicious Chocolate Dipped PB Pretzel Bites call for gluten free mini pretzels, making them gluten free, grain free and low carb! So easy to make and no baking involved. This is a fun activity to do with the kids. You can decorate them with sprinkles to customize them for any occasion. The pretzels stay crunchy, which pairs nicely with the creamy peanut butter filling and luxurious chocolate coating. Looking for a low carb food gift to share with friends? These pretzel cookies travel well and stay fresh for many weeks!

Low Carb Chocolate Dipped Peanut Butter Pretzel Bites

Makes 25 cookies

1/3 cup creamy peanut butter (no sugar added)

2 tablespoons unsalted butter, softened to room temperature 

1/3 cup powdered low carb sweetener of choice

2 tablespoons coconut flour

2 tablespoons peanut butter powder (no sugar added)

1/8 teaspoon salt

½ teaspoon vanilla extract

50 gluten free, mini pretzels (1 carb each*, see note below)

1 cup sugar free semi-sweet or dark chocolate chips (I like keto-friendly Guittard 72% cocoa chips)

1. Place the peanut butter and softened butter into a mixing bowl and beat until smooth. (This can be done using an electric mixer or by hand.) Add in the powdered sweetener, coconut flour, peanut butter powder, salt and vanilla. Continue mixing until well combined. Chill mixture to firm up so it can be rolled into balls more easily.

2. Portion the peanut butter mixture into approximately 1 inch balls, then press each ball between two mini pretzels. Continue until you have 25 pretzel bites.

3. Melt chocolate in the microwave in 15 second intervals, stirring well between each interval, until fully melted. (I like to do this at 50% power so the chocolate does not burn or seize while melting.) You can also melt the chocolate in a double boiler, if you’d prefer.

4. Dip one side of each pretzel bite into the melted chocolate, scrape the bottom along the rim of the bowl to remove any drips and then place each dipped pretzel bite onto a tray lined with parchment paper. If desired, while the chocolate is still wet, sprinkle with decorative sprinkles. Allow the pretzel bites to cool and set up before serving. To hasten this process, you may place them in the refrigerator for a few minutes until the chocolate is set.

5. These Pretzel Bites can be stored at room temperature, if you plan to eat them within a day or two. Otherwise, store them in a refrigerator for longer storage.

*Note: Snyder Gluten Free Mini Pretzels are 1 carb per piece. If you use a different brand of pretzel, the nutritional information and carb count in the final product may be slightly different.

Nutritional Information per 1 pretzel bite: 52 calories, 4.5 g carbohydrate (1.3 g dietary fiber, 0.6 g sugars, 0.6 g sugar alcohols), 3.8 g total fat (1.5 g saturated fat, 0 g trans fat), 2 mg cholesterol, 57 mg sodium, 3.8 mg calcium, 11 mg potassium, 8 IU Vit A, 1.2 g protein. Net carbs per bite: 2.6 grams

Photos and recipe by Kathy Sheehan, copyright 2024

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

Keto Peanut Butter Thumbprint Cookies

I am not a professional baker, but I do like to create delicious and beautiful desserts. For typical Thumbprint Cookies, you simply roll the dough into balls and press your thumb to make an indentation for the filling. I could have done that with this recipe but, recently on vacation, I visited my favorite cooking/kitchen store and found a set of thumbprint cookie presses that take these simple cookies to a new level of elegance. (I found these cookie presses at Williams Sonoma, but you can find similar presses online, in other stores or on Amazon.) Fill them with either sugar free jam or chocolate ganache. Both pair exceptionally well with the peanut butter cookie base. Peanut butter & jelly? Peanut butter & chocolate? Which will be your favorite?

Keto Peanut Butter Thumbprint Cookies

Makes 20 cookies

Cookies:

1 cup almond flour

1/4 cup peanut butter powder (no sugar added)

1 tablespoon unflavored whey protein powder

2 tablespoons oat fiber powder (not oat flour!)

2 tablespoons coconut flour

1/4 teaspoon salt

8 tablespoons unsalted butter, softened (1 stick)

½ cup erythritol-based granulated sweetener (I used LaKanto Monkfruit Classic)

1 large egg

1 tablespoon low carb milk of choice

½ teaspoon vanilla extract

Jam Filling:

Sugar free jam (any flavor)

Chocolate Ganache Filling:

1 ounce heavy cream

1 ounce sugar free chocolate chips (such as Lily’s brand or Guittard Keto Chips)

1. In a medium bowl, whisk together the almond flour, peanut butter powder, whey protein powder, oat fiber, coconut flour and salt until no lumps remain; set aside. In a large bowl, beat the softened butter and 1/2 cup of erythritol sweetener together until creamy, using an electric mixer with a paddle attachment, if you have one. Beat in the egg, milk, and vanilla extract, and then beat in the dry ingredients until the dough comes together. 

2. Turn dough out onto a silicone mat or parchment paper that has been dusted with coconut flour. Pat dough into a rough circle and then top with a large piece of parchment paper or plastic wrap. Roll out the dough to about 5/8 inch thickness. Place the rolled out dough on a cookie sheet and chill in the refrigerator for about 30 minutes or in the freezer for 10 to 15 minutes. The dough is much easier to handle and will not stick to the cookie presses when cold. 

3. Preheat the oven to 325°F and line one large baking sheet with a silicone baking mat or parchment paper.

4. Using cookie presses with indentations in the center, cut out cookies and lift carefully with a spatula or knife and place on the lined cookie sheet. (Or roll into balls and press into the center with your thumb to create a depression to be filled with jam or chocolate ganache.) These cookies do not spread or puff up during baking.

5. Re-roll your dough and cut out more cookies. If your dough gets too soft to work with or begins sticking to the cookie cutters, roll it out to the proper thickness and return it to the refrigerator or freezer for a bit to cool and firm up again.

6. If using jam, go ahead and fill the depression with sugar free jam before baking (see photo below). If using chocolate ganache, bake the cookies first and allow them to cool completely before filling the indentation with ganache.

7. Bake the cookies for 14 to 16 minutes, or until they are golden brown around the edges. Remove from the oven and let the cookies cool on the pan until firm. The cookies will be quite soft when warm from the oven, but they will firm up as they cool. Remove to a wire rack to cool completely.

8. To make the chocolate ganache filling: Heat up the heavy cream until bubbles appear at the edges and the cream is quite hot and steamy. Remove from heat and add the chocolate chips. Allow the mixture to sit for several minutes undisturbed and then whisk until the chocolate is completely melted and the ganache is thick and creamy. Use a small spoon to carefully fill the center of each cookie. Refrigerate the cookies for 15 minutes or allow them to sit at room temperature until the ganache has cooled completely and firmed up. 

Notes: How many cookies you get depends on the size of your cookie cutters. It is best to use an erythritol-based sweetener for this recipe. Allulose can be substituted, or a combination of erythritol and allulose, but the cookies will be softer and more delicate when cooled. 

Nutritional information per cookie: 72 calories, 2.7 g carbohydrate (1.5 g dietary fiber, 0.2 g sugars, 1 g sugar alcohols), 7.1 g total fat (3.6 g saturated fat, 0 g trans fat), 23 mg cholesterol, 37 mg sodium, 5.8 mg calcium, 14 mg potassium, 50 IU Vit A, 1 mg Vit C (if using jam filling), 1.3 g protein. Net carbs per cookie: 1.2 grams

Recipe and photos by Kathy Sheehan, copyright 2024

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

Low Carb Peanut Butter and Chocolate Mousse Pie in a Jar

These grab-and-go dessert cups are the perfect size! They may look small, but they deliver BIG FLAVOR and are rich and decadent! And who doesn’t love the combination of peanut butter and chocolate?

Low Carb Peanut Butter and Chocolate Mousse Pie in a Jar

Makes 6 servings

Peanut Butter Crumb Crust (Bottom Layer):

¾ cup almond flour (or sunflower seed flour for lower oxalate)

2 tablespoons unsweetened peanut butter powder

1 tablespoon powdered erythritol sweetener (Confectioners sweetener)

A pinch of salt

1 teaspoon vanilla extract

2 tablespoons refined coconut oil, melted (or unsalted butter)

Chocolate Cream Cheese Mousse (Middle Layer):

4 ounces cream cheese, room temperature 

2 tablespoons butter, room temperature (use unsalted or salted, your preference)

1/4 cup creamy peanut butter, no sugar added

2 tablespoons unsweetened cocoa powder

2 tablespoons powdered erythritol sweetener 

15 drops Monkfruit Extract (or ½ teaspoon liquid stevia), or to taste

1½ teaspoons vanilla extract 

½ cup heavy cream

3 tablespoons sugar free chocolate chips, chopped (Such as Lily’s brand)

White Chocolate Peanut Butter Ganache (Top Layer):

1/3 cup heavy cream

1/3 cup sugar free white chocolate chips 

1/4 cup creamy peanut butter, no sugar added

4 drops Monkfruit Extract or stevia

½ teaspoon vanilla extract 

1. To make the Peanut Butter Crumb Crust: With a fork, mix together the almond flour, peanut butter powder, erythritol sweetener and salt in a medium bowl until no lumps remain (you may sift the mixture to easily remove lumps). Add the vanilla extract and melted coconut oil and stir with a fork until the mixture is coated and resembles coarse crumbs. Divide equally between six small jelly jars (4 oz) or serving dishes (about 2 generous tablespoons in each jar). Gently press down to create an even layer; set aside.

2. To make the Chocolate Cream Cheese Mousse: Add the room temperature cream cheese, butter, and peanut butter to a mixing bowl. With a hand-held or standing mixer, whip on high until the mixture is well combined and smooth. Add the cocoa powder, powdered sweetener, Monkfruit extract drops or stevia, vanilla extract, and heavy cream. Beat until the mousse is quite fluffy and smooth. Taste and adjust sweetening, if needed. Fold in the chopped, sugar-free chocolate chips. Divide the mousse equally between the six jars or serving dishes. 

3. To make the White Chocolate Peanut Butter Ganache: Microwave the heavy cream in a heat-proof measuring cup or bowl until hot and bubbly around the edges (about 20-30 seconds on high) or heat in a small saucepan over medium heat, if not using a microwave. Pour the hot cream over the white chocolate chips in a bowl and allow to stand for several minutes. Whisk until smooth. Add the 1/4 cup peanut butter, Monkfruit extract or stevia drops, and vanilla. Whisk until the peanut butter is melted and the ganache is smooth.

4. While warm, pour the ganache over the chocolate mousse layer, dividing the ganache evenly among the six containers. Place the dessert cups into the refrigerator to set for two hours before serving.

5. To serve, you may garnish with optional whip cream, chopped chocolate, or chopped peanuts. Enjoy!

Nutritional Information per serving: 457 calories, 9.7 g carbohydrate (4 g dietary fiber, 1.7 g sugars, 2 g sugar alcohols), 44.2 g total fat (21.1 g saturated fat, 0 g trans fat), 79 mg cholesterol, 119 mg sodium, 24.8 mg calcium, 56 mg potassium, 228 IU Vit A, 1 mg iron, 8 g protein. Net carbs per serving: 5.7 grams

Recipe and photos by Kathy Sheehan, copyright 2023

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

Better Than Snickers Ice Cream (Low Carb, Sugar Free!)

We’ve had a stretch of warm and muggy weather lately, so my ice cream maker has been working overtime. When you’re looking for a low carb ice cream recipe to WOW your friends and family, this is the one! No need for toppings because all the toppings are IN the ice cream: chopped peanuts, chocolate chips and gooey caramel swirled into a base of creamy, rich peanut butter ice cream. When I say it’s better than a candy bar, I mean it! There is the extra step of making the caramel just before churning, but your effort will be rewarded. I’ve made this ice cream a few times now and it has quickly become my daughter’s favorite. If you love the candy bar, you’ll love this ice cream, too! 

Low Carb “Better Than Snickers” Ice Cream

Makes 8 servings

Ice Cream Base:

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

3 tablespoons powdered erythritol-based sweetener (I used LaKanto Monkfruit sweetener)

6 tablespoons allulose

1/3 cup no-stir, creamy peanut butter (no sugar added)

1/4 teaspoon salt

1/2 teaspoon vanilla extract

1/4 teaspoon caramel extract

1-2/3 cup heavy cream

Caramel Sauce:

6 tablespoons allulose 

1 tablespoon water

3 tablespoons unsalted butter, softened

2 tablespoons heavy cream

A pinch of salt (to taste)

1 tablespoon creamy peanut butter

Stir Ins:

1/3 cup roasted peanuts, roughly chopped (chill in refrigerator)

1/3 cup sugar free milk chocolate chips, chopped into small pieces (chill in refrigerator)

1. In a blender, blend together the whole milk, sweeteners, 1/3 cup peanut butter, salt and extracts. Blend until smooth. Add the heavy cream and blend again to combine. Taste and adjust sweetening, if desired. Pour into a container and refrigerate for 3 hours or until chilled.

2. Just before you churn the ice cream, make the Caramel Sauce: Heat over medium heat the 6 tablespoons of allulose and water in a heavy saucepan until it melts and gets bubbly. Swirl the pan occasionally to prevent hot spots and simmer until the mixture caramelizes and turns amber in color (if using a candy thermometer, the temperature should be about 340-350 degrees Fahrenheit). Watch carefully because it can go from amber to burned quickly! Remove from heat and immediately add the butter and whisk until incorporated, add the heavy cream and pinch of salt. The caramel will steam and bubble up as you stir. Add the tablespoon of peanut butter and whisk until completely smooth. Set aside to cool a bit, stirring occasionally.

3. According to the manufacturer’s instructions for your ice cream maker, churn the ice cream base until quite thick. Add the chopped peanuts and chocolate chips and continue churning until very thick and cold.

4. When the ice cream has finished churning, transfer to a wide, flat container (like a loaf pan). Add ice cream in three separate layers, drizzling caramel sauce between each layer and then swirl in with a knife before adding the next layer. Work quickly and transfer the container to the freezer to set up for at least 6 hours before serving.

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

Nutritional Information per 1/2 cup (using Fairlife milk): 279 calories, 5.5 g carbohydrate (1.6 g dietary fiber, 1.1 g sugars), 28.8 g total fat (14.1 g saturated fat, 0 g trans fat), 70 mg cholesterol, 184 mg sodium, 69.2 mg calcium, 36 mg potassium, 219 IU Vit A, 4.5 g protein. Net carbs per serving: 3.9 grams

Photos and recipe by Kathy Sheehan, copyright 2021

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

Low Carb Hot Chocolate Bombs

Hot Chocolate Bombs are all the rage and will be found in many stockings of my family and friends this year! They are a lot of fun, easy to make with the right supplies and can be made sugar free and keto too. When you place one in a mug and add hot milk, the outer coating of chocolate melts and the cocoa mix and marshmallows burst forth to make the most delectable, rich hot cocoa ever! 

Supplies needed:

2.5” to 2.75” round silicone candy mold

A variety of sugar free baking chips (I used Lily’s)

Low Carb Hot Cocoa Mix:

Yields about 1 cup (8-9 servings of 2 tablespoons each)

1/2 cup unsweetened cocoa powder

1/4 cup heavy cream powder (or powdered milk, but will add some carbs)

6 tablespoons granulated erythritol sweetener 

1 teaspoon stevia powder (I used SweetLeaf brand)

1/4 teaspoon salt

1/2 teaspoon vanilla powder (optional)

1. Mix all of the Low Carb Hot Cocoa Mix ingredients together. Stir until well combined and no lumps remain; set aside.

2. Melt sugar free baking chips by microwaving in a microwave-safe bowl for 15 seconds. Allow the chips to sit for a few minutes and stir. If additional melting is needed, microwave for 6 second intervals.

3. Spoon about 1 tablespoon or so of melted chocolate into each cavity of the round mold. Using the back of a spoon, spread the chocolate around and up the sides of the mold. Refrigerate until set. (I put mine in the freezer for 5-10 minutes.) Using the back of a spoon or pastry brush, add a bit more of the melted chocolate around the top edge and any weak spots that were not adequately coated previously. Refrigerate again until set. Carefully remove the half spheres from the mold. (If you want a demonstration of how to make the chocolate spheres, I suggest you check out YouTube. There are many videos showing how this is done. Just search for Hot Chocolate Bombs.)

4. Heat a ceramic or heat-safe plate in a low oven (about 160 degrees F). Very carefully invert a chocolate half sphere onto the warm plate and twist briefly, just long enough to smooth out the edge.

5. Fill the half sphere with 2 tablespoons of the hot cocoa mix and, if desired, add sugar free mini marshmallows and any other ingredients to create unique flavors (see list below).

6. Take the remaining empty half sphere, hold the edge to the warm plate to begin melting the chocolate and quickly place on top of the filled half sphere to create a ball. Refrigerate until the seam has set.

7. Decorate the Hot Chocolate Bomb as desired. (When I drizzled chocolate on the top to decorate, I turned the chocolate bomb so the seam was up and drizzled the chocolate over the seam to strengthen it.)

8. To make hot chocolate using a Hot Chocolate Bomb, place the bomb into a mug and carefully pour very hot milk of your choice over the bomb (try to concentrate the hot liquid in one spot, if you can, to hasten the melting of the outer shell). Stir until the melted chocolate and hot cocoa mix is thoroughly incorporated and enjoy! (Check out my YouTube video below to see the bomb in action!)

7 Different Keto Flavor Ideas:

Peppermint Bark: I used Lily’s White Chocolate Peppermint baking chips to make the outer shell. I filled it with 2 tablespoons of hot cocoa mix, 3 drops of peppermint extract and some crushed sugar free peppermint candies.

Chocolate Peanut Butter: I used Lily’s milk chocolate baking chips for the outer shell. I filled it with 1 tablespoon + 1 teaspoon of hot chocolate mix and 2 teaspoons peanut butter powder (no sugar added).

Mexican Chocolate: Milk or dark chocolate outer shell. Fill with 2 tablespoons hot cocoa mix, 1/4 teaspoon ground cinnamon and 3 drops of cinnamon extract.

White Chocolate Ginger: Use Lily’s white chocolate baking chips to make the outer shell. Fill with 2 tablespoons of my white chocolate powder (click here for the recipe), ground ginger and a few drops of pumpkin spice extract or gingerbread candy flavoring drops.

Black and White: I made the outer shell with 1/2 white chocolate sphere and 1/2 dark chocolate sphere. Fill with 1 tablespoon hot cocoa mix and 1 tablespoon white chocolate powder.

Mocha: Chocolate outer shell. Fill with 2 tablespoons hot cocoa mix and 1 teaspoon instant coffee.

Chocolate Mint: I used Lily’s Chocolate Mint baking chips to make the outer shell. Fill with 2 tablespoons hot cocoa mix and a couple of drops of mint extract.

Nutritional information will vary, depending on the ingredients you use.

Photos and video by Kathy Sheehan, copyright 2020

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

Low Carb Peanut Butter Pudding

When my daughter was little, she was known as “The Peanut Butter Girl.” One of her favorite desserts was homemade peanut butter pudding. She is celebrating her 31st birthday today and, instead of a cake, she requested peanut butter pudding for her special treat. So, I went to work and created this low carb, sugar free recipe that exactly matches the taste and texture she remembers. It would also be an excellent filling for a Peanut Butter Cream Pie. If you’re a peanut butter lover too, you can enjoy this creamy, delicious pudding without guilt while sticking to your low carb/keto diet!

Low Carb Peanut Butter Pudding

Makes 6 servings

1/2 cup heavy whipping cream

1 1/4 cup unsweetened almond milk

3 large egg yolks

1/2 cup powdered erythritol sweetener 

A pinch of salt

1/2 cup natural, creamy peanut butter, no sugar added

1 teaspoon vanilla extract

1/4 teaspoon xanthan gum

3-4 drops monkfruit extract or liquid stevia, if additional sweetness is needed

4-6 drops peanut butter flavoring (optional)

1. In a medium saucepan over medium heat, combine whipping cream and almond milk. Bring just to a simmer (you’ll see bubbles around the edges). In a medium bowl or glass measuring cup, whisk the egg yolks, sweetener and salt until well combined.

2. Using a ladle or gently pour about 3/4 cup of the hot cream mixture into the egg mixture, whisking continuously. Then slowly pour the tempered egg mixture back into the saucepan while whisking. Cook, while stirring, for 4-5 minutes until thickened and the pudding coats the back of a spoon.

3. Remove from heat and add the peanut butter and vanilla extract; whisk until the peanut butter melts and the mixture is smooth. While whisking vigorously, sprinkle the pudding with the xanthan gum until well distributed. Taste and, if additional sweetness is desired, add the monkfruit or stevia and stir to incorporate. Let the pudding sit in the pan to cool for 10-15 minutes, stirring occasionally to prevent a skin forming on the top.

4. Divide the pudding among six dessert dishes or put into a glass container. If you don’t want a skin to form, place plastic wrap directly on the surface of the pudding while cooling. Refrigerate until completely chilled, about 2 hours.

Nutritional Information per 1/2 cup serving: 240 calories, 5.3 g carbohydrate (1.4 g dietary fiber, 0.8 g sugars), 21.9 g total fat (7.1 g saturated fat, 0 g trans fat), 131 mg cholesterol, 93 mg sodium, 86 mg calcium, 11 mg potassium, 116 mg Vit A, 6.2 g protein. Net carb per serving: 3.9 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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

Chocolate Chip Mousse Pie in a Jar

I love desserts that are already portioned out. They’re easy to grab out of the fridge and enjoy without worrying about overindulging. These little desserts are so satisfying and delicious. The creamy mousse and the dark chocolate cookie crust...you get it all, and without the hassle of baking!

Chocolate Chip Mousse Pie in a Jar

Makes 6 servings

Chocolate Cookie Crust:

3/4 cup almond flour

2 tablespoons unsweetened special dark cocoa powder

1 tablespoon powdered erythritol 

A pinch of salt

1 teaspoon vanilla extract

1 tablespoon + 1 teaspoon refined coconut oil, melted

Chocolate Chip Mousse:

4 ounces cream cheese, room temperature

2 tablespoons salted butter, room temperature

1/4 cup creamy peanut butter (no sugar added), or other nut butter of choice

1 tablespoon powdered erythritol 

12 drops monkfruit extract or stevia to taste (or add another tablespoon of erythritol)

1-1/2 teaspoons vanilla extract

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

3 tablespoons sugar free chocolate chips, chopped (such as Lily’s)

Optional Garnishes:

3 teaspoons sugar free chocolate chips

3 teaspoons chopped peanuts or other nut of choice

1. To make the Chocolate Cookie Crust: With a fork, mix together the almond flour, cocoa powder, erythritol and salt in a medium bowl until no lumps remain (you may pulse this mixture in a food processor, if desired). Add the vanilla extract and melted coconut oil and stir until the mixture is coated and resembles coarse crumbs. Divide equally between six small jelly jars or serving dishes (about 2 TB in each jar). Gently press down to create an even layer; set aside.

2. To make the Chocolate Chip Mousse: Add the room temperature cream cheese, butter and peanut butter to a mixing bowl. With a hand-held or standing mixer, whip on high until the mixture is well combined. Add the erythritol, monkfruit drops, vanilla extract and heavy cream. Beat until the mousse is quite fluffy and smooth. Taste and adjust sweetening, if needed. Fold in the sugar free chocolate chips. 

3. Divide the mousse equally between the six jars or serving dishes. If desired, top each dessert with a few sugar free chocolate chips and 1/2 teaspoon of chopped nuts. Place lids on jars and refrigerate until ready to serve.

Nutritional Information per serving: 351 calories, 8.5 g carbohydrate (3.8 g dietary fiber, 1.4 g sugars), 33.2 g total fat (14.8 g saturated fat, 0 g trans fat), 60 mg cholesterol, 168 mg sodium, 51.5 mg calcium, 106 mg potassium, 584 mg Vit A, 1 mg iron, 7.5 g protein. Net carbs per serving: 4.7 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Chocolate Peanut Butter Candy (Fat Bombs)

I always keep “fat bombs” in my refrigerator for quick snacking or dessert. These candies are one of my favorites! They taste just like the store-bought peanut butter cups, but these are sugar free and contain coconut oil that’s like rocket fuel for the brain and will give you an energy boost similar to caffeine, but without the caffeine! Be sure to use unflavored refined coconut oil that is solid at room temperature or when cooled (you can use “virgin” or unrefined, but the taste of coconut may interfere with the peanut butter flavor). I use a candy mold to form my candies, but you can use mini silicone cupcake liners instead. Once the peanut butter filling is frozen and solid, just pop them out of the molds and then dip in melted chocolate for the best low carb candy ever!

Low Carb Chocolate Peanut Butter Candy

Makes about 14 candies

Peanut Butter Filling:

3 tablespoons of refined coconut oil, melted

1/4 cup creamy, no sugar added peanut butter (or your favorite nut butter)

1/2 teaspoon vanilla extract

10 drops of monkfruit extract or stevia to taste (I used LaKanto Monkfruit Extract drops)

Chocolate Coating:

3 ounces sugar free chocolate chips (I used Lily’s)

1 teaspoon coconut oil

In a glass measuring cup, combine the peanut butter filling ingredients, microwave for about 15 seconds to melt the peanut butter and whisk until smooth. Divide the mixture equally between your candy mold or mini muffin cups. Place in the freezer for at least 1 hour until frozen solid. Once the candies are frozen, pop them out of their molds, place them on a parchment-lined pan or plate and return to the freezer while you prepare the chocolate coating.

To make the chocolate coating, place the chocolate chips and coconut oil in a small bowl and microwave at 15 second intervals until the chocolate is melted. Stir until smooth. (You may also put the chocolate chips and oil into a double boiler and place over gently simmering water until melted.) Take one frozen peanut butter candy and, using a fork, dip into the melted chocolate, coating all sides. Do this quickly so the peanut butter filling doesn’t melt! Tap on the side of the bowl to release the excess chocolate. Return the candy to the parchment-lined pan. Repeat with the remaining candies. Return the pan to the freezer for about 10 minutes. If desired, you can do a second dipping or drizzle lines of melted chocolate over the candies for a nice decoration. Return to the freezer for a few minutes until chocolate has solidified. Store candies in the refrigerator.

Nutritional Information per candy: 63 calories, 2.2 g carbohydrates (0.9 g dietary fiber, 0.2 g sugars, 0.4 g sugar alcohols), 6 g total fat (2.9 g saturated fat, 0 g trans fat), 0 mg cholesterol, 7 mg sodium, 1.1 g protein. Net carbs per serving: 1.3 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Peanut Butter with Chocolate Biscotti

I have always shied away from making biscotti, which are twice baked cookies. I guess it was that “twice baked” part that made me think they were too complicated. Well, I can tell you, they’re not! As a matter-of-fact, because I don’t need to scoop or shape them into individual cookies prior to the first bake, I find them easier! This recipe is quickly becoming a favorite. Crunchy peanut butter cookies dipped in chocolate...what more could I ask for? When dunked in coffee, cacao tea or low carb hot chocolate, these cookies make the best afternoon snack or dessert.

Low Carb Peanut Butter with Chocolate Biscotti

Makes 15 cookies

Biscotti Ingredients:

1-2/3 cups almond flour

1/3 cup granulated erythritol (I used LaKanto Classic)

1 teaspoon baking powder

1/2 teaspoon xanthan gum (optional, but makes a crisper cookie)

1/4 teaspoon salt

1/3 cup natural crunchy peanut butter (only ingredients should be peanuts and salt)

1 large egg, lightly beaten

1/2 teaspoon vanilla extract

Dark Chocolate Dip Ingredients:

2-1/2 ounces sugar free chocolate chips (I used Lily’s)

1-1/2 teaspoon refined coconut oil (or unrefined, but will impart a slight coconut flavor)

1. Before you begin, make sure that all of the ingredients are at room temperature (this will make the dough more flexible later). Preheat oven to 325F and line a large baking sheet with parchment or a silicone liner.

2. In a large bowl, whisk together the almond flour, erythritol, baking powder, xanthan gum and salt until no lumps remain. Whisk the egg and vanilla extract together and add to the dry ingredients, along with the crunchy peanut butter, and stir with a wooden spoon until a firm dough forms.

3. Turn the dough out onto the lined cookie sheet and pat or roll the dough into a long and low 4” x 10” rectangle. Bake in the preheated oven for about 20-25 minutes or until just firm to the touch. Remove from the oven and allow to cool for 15 minutes. Meanwhile, reduce the oven temperature to 250F.

4. With a sharp knife, cut the rectangle into 15 equal slices. (Cut straight down, do not use a sawing motion which may cause the cookies to crumble.) Place the cookies, cut side down, onto the baking sheet and bake for 15 minutes at the reduced temperature. Remove from oven and gently turn the cookies over to the opposite cut side and bake again for 12 minutes. Turn off the heat and allow the cookies to remain in the oven until completely cooled. (They will crisp up as they cool.)

5. Once the cookies are cooled, make the chocolate dip by melting the chocolate chips and coconut oil in a double boiler over hot or gently simmering water (be sure no water gets into the chips while melting or they will seize). Another method of melting the chocolate is to heat in a microwave safe bowl at 15 second intervals, being sure not to overheat or boil, until just melted. Whisk the chocolate mixture until smooth.

6. Dip each biscotti into the chocolate mixture to coat one cut side and carefully place on the parchment lined cookie sheet, chocolate side up. Allow to cool until the chocolate is set. To hasten the process, you may refrigerate the biscotti for about 15-20 minutes. The biscotti can be stored in an airtight container at room temperature for up to a week.

Nutritional Information per cookie: 124 calories, 6.7 g carbohydrate (2.6 g dietary fiber, 0.6 g sugars, 2.7 g sugar alcohols), 10.3 g total fat (1.2 g saturated fat, 0 g trans fat), 12 mg cholesterol, 86 mg sodium, 92 mg potassium, 50 mg calcium, 1 mg iron, 4.4 g protein. Net carbs per serving: 4.1 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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

Mini Spice Cake with Caramel Frosting

I have a set of adorable 4-inch springform pans, which are the perfect size for making mini desserts. When I want a little something sweet, but don't want an entire cake calling my name every time I walk through the kitchen, I reach for my mini pans. Four small servings, just enough for my small family, and the craving is satisfied and the temptation is gone. This particular cake was inspired by my husband's Aunt Margie. She made a spice cake with penuche frosting that he remembers fondly. Penuche is a brown sugar fudge similar in taste to pralines and is a southern favorite. Of course, brown sugar was not an option for me, so I recreated the flavor of her beloved frosting using low carb ingredients that passes the husband taste test! The addition of caramel flavoring gives the frosting a richer, more authentic flavor and tones down the peanut butter a bit, but it's just as delicious without it. I think you'll agree that this flavor combination of warm spices and caramel is a perfect fall treat.

Mini Spice Cake with Caramel Frosting (Low Carb, Gluten Free)

Makes 1 mini cake (4 servings)

Cake Ingredients:

5 tablespoons almond flour

1 tablespoon coconut flour

1 tablespoon unflavored whey protein powder

1 teaspoon unsweetened cocoa powder

1/2 teaspoon baking powder

1/2 teaspoon ground cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon ground nutmeg

1/8 teaspoon ground cloves

A pinch of salt

2 tablespoons butter, room temperature

2 tablespoons Golden LaKanto Monkfruit Sweetener (or other erythritol sweetener)

1 large egg

1/2 teaspoon vanilla extract

2 1/2 tablespoons heavy cream or almond milk

Frosting Ingredients:

2 ounces cream cheese, room temperature 

2 tablespoons butter, room temperature

2 tablespoons peanut butter, no sugar added

2 tablespoons powdered erythritol (I used Swerve Confectioners)

4 drops English Toffee stevia (I used Sweet Leaf brand)

1/4 teaspoon vanilla extract

2 drops caramel flavoring or extract, optional (I used Capella brand, see photo below)

2 tablespoons heavy whipping cream

1. To make the cake: Preheat the oven to 325 degrees Fahrenheit. Grease two 4-inch springform pans or ramekins well; set aside.

2. In a medium bowl, whisk together the almond flour, coconut flour, whey protein powder, cocoa powder, baking powder, spices and salt; set aside. In a separate bowl, cream together the butter and erythritol. Add the egg and vanilla and beat on high until well combined. Add 1/2 of the dry ingredients and beat well. Add 1 tablespoon of cream (or almond milk) and beat again. Repeat with the remaining dry ingredients and cream, beating well between each addition until a smooth batter is formed. Divide the batter equally between the two prepared pans and level out.

3. Bake for 20-23 minutes or until the center is set. Remove from the oven and cool in the pans for about 10 minutes, then run a sharp knife around the edges and remove the cakes from the pans and allow to cool completely on a wire rack before frosting.

4. To make the frosting: In a medium bowl, beat the softened cream cheese, peanut butter and butter. Add the powdered sweetener, stevia drops, vanilla extract and caramel flavoring (if using) and beat until well combined. Add the whipping cream one tablespoon at a time, whipping after each addition, until fluffy and a spreadable consistency is reached.

5. Assemble the cake by placing one layer on a serving plate and spread with frosting. Place the second layer on top and spread the remaining frosting on the top and sides. Chill the cake for about 30 minutes to set the frosting before serving. 

Nutritional Information per serving (1/4 cake): 311 calories, 7.9 g carbohydrates (2.1 g dietary fiber, 1.4 g sugars, 6.8 g sugar alcohols), 28.5 g total fat (14 g saturated fat, 0 g trans fat), 107 mg cholesterol, 167 mg sodium, 103.5 mg calcium, 42 mg potassium, 1 mg iron, 711 mg Vit A, 7.7 g protein. Net carbs per serving: 5.8 grams

Recipe and photo by Kathy Sheehan, copyright 2017

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

Triple Butter Caramel Pecan Fat Bombs

On my low carb/high healthy fat (LCHF) Keto diet, Fat Bombs offer me a quick energy boost or even can replace a meal without raising my insulin levels if I'm in a hurry to get out the door. Also, they're great on a day when I'm intermittent fasting, but I need a little something to keep going. If I experience that afternoon slump about 3:00 PM, just one fat bomb wakes me up and provides instant energy without caffeine! I always have a batch of Fat Bombs in my refrigerator. They are delicious, have so many uses and are my secret weapon to reduce cravings and keep me on track!

Triple Butter Caramel Pecan Fat Bombs

Makes 10 servings

2 tablespoons coconut oil

2 tablespoons butter

2 ounces unsweetened cocoa butter

3 tablespoons nut butter of choice (I used peanut butter)

1/4 teaspoon vanilla extract

1/8 teaspoon Caramel Sweet Drops, or 8-10 drops English Toffee liquid stevia to taste

10 pecan halves

1. Melt coconut oil, butter, cocoa butter and nut butter together in a small saucepan until melted or in a glass measuring cup in the microwave.

2. Add in the vanilla extract and liquid stevia and whisk until combined. Divide equally between ten mini-size silicone muffin liners and place in the freezer for a few minutes or the refrigerator for about 15 minutes until just beginning to set.

3. Remove and place one pecan half on the top of each fat bomb. Return to the freezer or refrigerator and chill until completely set. These fat bombs must be stored in the refrigerator until just prior to serving because they can melt quickly.

Nutritional Information per fat bomb: 109 calories, 1.1 g carbohydrate (0.4 g dietary fiber, 0.2 g sugars), 11.4 g total fat (5.9 g saturated fat, 0 g trans fat), 6 mg cholesterol, 8 mg sodium, 1.7 mg calcium, 7 mg potassium, 72 mg Vit A, 1.2 g protein. Net carbs per serving: 0.7 g

Recipe by Kathy Sheehan, copyright 2017

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

Low Carb Peanut Butter Chocolate Chip Cookies

 

Sometimes you need a little something sweet, but don't want an entire jar full of cookies calling your name every time you walk through the kitchen. This recipe makes two good-size cookies and was inspired by a jumbo chocolate chip cookie from the Cafe Delites website (click here to view that recipe), but I wanted a sugar free version that tastes great and fits into my low carb, ketogenic lifestyle. You won't believe how amazing this cookie is! You'll never believe it's gluten free, very low in sugar (the chips add a tiny bit) and low carb. I've provided both a peanut butter chocolate chip cookie recipe and a plain chocolate chip version, and both variations are delicious. (Any nut butter can be substituted for the peanut butter.) Warm out of the oven, they have the taste and texture of fresh bakery cookies! This has become my favorite low carb cookie recipe and, no doubt, it will become your favorite, too.

Low Carb Peanut Butter Chocolate Chip Cookies

Makes 2 cookies (2 servings)

2 teaspoons butter, melted (use ghee or coconut oil for dairy free)

1 tablespoon creamy or chunky peanut butter, no sugar added (melted)

1 tablespoon beaten egg

2 teaspoons erythritol sweetener (I use LaKanto Monkfruit sweetener)

1/4 teaspoon stevia powder

1/8 teaspoon baking powder

A pinch of salt

1/4 teaspoon vanilla extract

1/4 cup almond flour

2 teaspoons mini dark chocolate chips (70% or higher)

1. Preheat oven to 350 degree Fahrenheit (176 degree Celsius). In a small bowl, whisk together the melted butter, peanut butter (or your favorite nut butter), 1 tablespoon beaten egg, sweetener, stevia, baking powder, a pinch of salt and vanilla. Whisk with a fork until well combined.

2. Add in the almond flour and chocolate chips, mixing until a soft dough forms. Divide dough into two equal portions, place the dough balls on a baking sheet lined with parchment paper and flatten each into a circle about 1/2" thick (I used the bottom of a glass). 

3. Bake in a preheated oven for 15-20 minutes or until the edges are golden brown and the cookie is set. (If you like a soft and chewy cookie, bake for 15 minutes.) Remove from oven and allow to sit on the baking sheet for a couple of minutes before transferring to a wire rack to cool. Cool for about 10 minutes and serve.

Nutritional Information per cookie: 190 calories, 8.7 g carbohydrate (2.2 g dietary fiber, 2.4 g sugars, 4 g sugar alcohols), 16.4 g total fat (4.2 g saturated fat, 0 g trans fat), 32 mg cholesterol, 80 mg sodium, 61.1 mg calcium, 112 mg potassium, 140 mg Vit A, 1 mg iron, 5.8 g protein.  Net carbs per cookie: 6.5 grams

 

Plain Chocolate Chip Cookie Variation: Increase butter to 1 tablespoon, omit peanut butter, reduce beaten egg to 2 teaspoons, increase vanilla to 1/2 teaspoon and increase almond flour to 1/3 cup. Follow directions as above.  Nutritional Information per cookie: 170 calories, 7.9 g carbohydrate, 2 g dietary fiber, 15.5 g total fat, 5 g saturated fat, 4.2 g protein.  Net carbs: 5.9 grams

Peanut Butter Chocolate Chip Recipe by Kathy Sheehan, copyright 2017

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

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

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.

Chocolate Peanut Butter Cup Layered Gelatin Dessert

This isn't your ordinary boxed jello!  It's sugar free and made from high-quality, healthy ingredients, not chemicals, dyes and artificial flavors.  Gelatin is largely composed of the amino acids glycine and proline.  It is pure protein and very healing for the body.  Many healthcare practitioners even recommend consuming gelatin to vegans because the health benefits are so numerous!  The benefits to skin, nails, hair, joints and the digestive system are well known...not to mention that gelatin is so easy to make and fun to eat!  You can set these desserts in any small container, but glass will show off the layers.  Another idea is to use regular-sized silicone muffin cups (as pictured) which, when unmolded, has the look of a big peanut butter cup candy!  The presentation of this simple dessert will impress your guests or family.  Kids love them!  They appear so sinful but, in reality, they're a light and healthy treat.

Chocolate Peanut Butter Cup Layered Gelatin Dessert

Makes 8 servings

Peanut Butter Layer:

1/4 cup full-fat coconut milk

1/4 cup almond or flax milk (or your favorite milk)*

1/2 cup water

2-1/2 Tablespoons natural creamy peanut butter (or your favorite nut butter)

1 teaspoon unsweetened cocoa powder

1/4 teaspoon vanilla extract

1-1/2 teaspoon unflavored gelatin powder

1/4 teaspoon 100% stevia powder (or liquid stevia drops to taste)

Chocolate Layer:

1/4 cup full-fat coconut milk

1/4 cup almond or flax milk (or your favorite milk)*

1/2 cup water

1/2 Tablespoon natural creamy peanut butter (or your favorite nut butter)

1/2 ounce unsweetened baking chocolate bar (I use Dagoba brand)

2 Tablespoons unsweetened cocoa powder

1/2 teaspoon vanilla extract

1-1/2 teaspoons unflavored gelatin powder

1/2 teaspoon 100% stevia powder (or liquid stevia drops to taste)

1.  Make the peanut butter layer first.  Place 1/2 cup water into a small saucepan.  Measure 1/4 cup coconut milk and 1/4 cup almond or flax milk into a small bowl and sprinkle 1-1/2 teaspoons unflavored gelatin over it and allow to sit for about 5 minutes.  Meanwhile, heat the water over a medium heat until boiling.  Lower the heat to low and add the milk-gelatin mixture, 2-1/2 TB peanut butter, 1 teas. cocoa powder and whisk until peanut butter has melted and gelatin is completely dissolved.  Remove from heat and add 1/4 teas. vanilla and 1/4 teas. stevia powder.  Stir until well blended and smooth.  Taste and adjust sweetening, if necessary.  Divide equally among 8 small serving dishes (glass custard cups work well) or 8 silicone muffin cups.  Place in the refrigerator for about 35 minutes, or until the top has set.

2.  After the peanut butter layer has been in the refrigerator for about 5 minutes, you can begin making the chocolate layer.  The procedure is similar as before and you can use the same saucepan (no need to rinse).  Place 1/2 cup water into the saucepan.  Measure 1/4 cup coconut milk and 1/4 cup almond or flax milk into a small bowl and sprinkle 1-1/2 teas. unflavored gelatin powder over milks and allow to sit for 5 minutes.  Meanwhile, heat the water over a medium heat until boiling.  Lower the heat to low and add the milk-gelatin mixture, 1/2 TB peanut butter, 2 TB. cocoa powder and whisk until peanut butter has melted and gelatin is completely dissolved.  Remove saucepan from heat and drop in 1/2 oz unsweetened baking chocolate and allow to sit until chocolate has completely melted.  Whisk mixture until ingredients are blended.  Add 1/2 teas. vanilla and 1/2 teas. stevia powder.  Whisk until well blended and smooth.  Taste and adjust sweetening by adding an additional 1/8 teas stevia powder, if desired.  Allow to sit, stirring occasionally, until the peanut butter layer is just set.  Divide chocolate mixture equally among the serving dishes or silicone muffin cups.  Place in the refrigerator until completely set before serving.

* For those with food sensitivities: To make a dairy-free dessert, choose non-dairy milk.

Nutritional Information per serving: 86 calories, 3.5 g carbohydrate (1.5 g dietary fiber, 0.5 g sugars), 6.9 g total fat (3.2 g saturated fat, 0 g trans fat), 25 mg sodium, 20.8 mg calcium, 24 mg potassium, 2.9 g protein.  Net carbs per serving: 2 grams

Recipe by Kathryn Sheehan, copyright 2015

English Toffee Fudge Fat Bombs

Since I started a very low carb, high fat and moderate protein (keto) diet this past year, that has been so successful normalizing my blood sugar, I try to include a fat bomb treat in my food plan nearly every day.  I always have a batch available in the fridge for a quick snack.  They are creamy, delicious and a great way to incorporate more healthy fat into my diet!  The base for fat bombs is usually coconut oil with other added ingredients for flavor.  In this recipe, I've combined coconut oil and unsalted ghee (clarified butter).  The result is an extra creamy texture, similar to fudge, even when eaten directly from the refrigerator.  I use ghee because I'm sensitive to dairy, which has the milk solids removed and can most often be eaten by those with a dairy intolerance, but you can substitute unsalted, grass-fed dairy butter in its place, if you prefer.  You certainly can use all coconut oil, but it's the butter that helps give these candies their toffee flavor.  Feel free to choose any nut butter that agrees with your body in place of the sunflower seed butter.  I think almond, cashew or even peanut butter would be lovely!  If you want to start the new year with a smile on your face, this is the recipe to make that happen :)  Have a happy day!

English Toffee Fudge Fat Bombs

Makes 12 servings

1/3 cup melted coconut oil

1/3 unsalted ghee or unsalted grass-fed butter, melted

3 tablespoons unsweetened cocoa powder

4 tablespoons sunflower seed butter (or your favorite nut butter)

1/2 teaspoon vanilla extract

teeny, tiny pinch of finely ground salt (omit if your nut butter contains salt)*

15-20 drops of English Toffee liquid stevia (or a combination of chocolate and English Toffee drops to taste)

Melt the coconut oil and unsalted ghee or butter in a 1-cup glass measuring cup by microwaving on high in 15 second intervals until melted.  Add the remaining ingredients and whisk until smooth and thoroughly combined.  Divide mixture equally among 12 paper-lined mini muffin or silicone cups, stirring often to distribute the salt as you pour.  Place in the refrigerator on a level surface until chilled and solid, about 30 minutes.  (You can hasten this process in the freezer.)  Store fudge in an airtight container in the refrigerator until ready to eat.  (These candies need to be kept chilled because they melt quickly at room temperature.  Enjoy them directly from the fridge.)

* IMPORTANT NOTE: Salt is soluble in water, not oil, so the salt granules will not dissolve all the way and will eventually sink to the bottom of each fat bomb as it chills.  It's important to stir the chocolate mixture often as you pour into the mini muffin cups so all the salt doesn't end up in only the last few bombs.  The tiny taste of salt is pleasant on the tongue and combines well with the chocolate, but too much can be overwhelming!  If you're concerned, omit the added salt and enjoy.

Nutritional Information per serving: 140 calories, 2.1 g carbohydrate (1.1 g dietary fiber, 0.1 g sugar), 14.3 g total fat (9.1 g saturated fat, 0 g trans fat), 11 mg cholesterol, 17 mg sodium, 1.7 mg calcium, 21 mg potassium, 1.8 g protein.  Net carbs per serving: 1 gram

Recipe by Kathy Sheehan, copyright 2014

Smoothies (They're Green, but don't tell!)

I'm making progress.  This morning, my BG was 113! Although it hasn't been consistently in the normal range, I'm encouraged because I'm seeing a downward trend.  For the past six weeks, my diet has been mainly vegetable-based soups, fresh vegetables or salad, fruit, yogurt, cottage cheese and, a few days a week, a lean protein such as fish or chicken for dinner.  It's not very exciting, but it seems to be working. Also, the most amazing part is that my sugar and carb cravings are gone! I don't plan to remain on this highly restrictive diet always but, for now and until I reach my goal, I am severely limiting all bread products, grains, potatoes, rice and pasta.

The most exciting and varied part of my day is the green smoothie I make for breakfast.  I love mixing the different fruit flavors and hiding two or more servings of vegetables and fruit in each glass!  I know that some people turn away from green smoothies because they can't get past the green color.  Even though the fruit flavors overpower the greens (if the combination is right), the smoothie may not have an appetizing appearance which can make it hard for some to swallow.  I wanted to share these two delicious recipes because they're not green!  If you're one who might benefit from green smoothies, but have been reluctant to give them a try, these might just change your mind.

Tips for introducing yourself to green smoothies:  At first, add a small amount of greens to an otherwise fruit-based smoothie.  Add a little more every week until you reach the suggested amount in a recipe or to taste.  Use frozen fruit for a refreshing, cool smoothie (or add ices cubes).  When I make one of these smoothies in the morning, I drink about 2/3 of the entire recipe for breakfast, then refrigerate and finish the remaining portion as a snack in the late afternoon.


Chocolate Cherry “Green” Smoothie
Makes 2 servings 
(If you add a few ice cubes, this smoothie becomes an unforgettable frozen dessert.)

1 cup frozen cherries, no sugar added
½ small banana (frozen)
1 ½ cups unsweetened or original almond or soy milk
2 Tablespoons unsweetened cocoa powder
1-2 Tablespoons Splenda or Stevia, granular (or to taste)
2 cups mild greens, such as spinach or kale
1 Tablespoon fiber powder (optional)
½ scoop protein powder (optional)

Place all of the ingredients in a blender and blend until smooth or desired consistency is reached.

Nutritional Information per serving (with fiber and protein powders):  175 calories, 34.6 g carbohydrate (10.6 g fiber, 18.7 g sugars), 2.8 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 155 mg sodium, 280.1 mg calcium, 6.2 g protein.


Chocolate Cashew Peanut Butter Banana Smoothie
Makes 2 servings 
(The cashews add a rich creaminess to this awesome smoothie!) 

2 Tablespoons raw cashews (about 12-14 whole cashews)
1 ½ cups unsweetened or original almond or soy milk
½ small banana (frozen)
2 Tablespoons unsweetened cocoa powder
2 Tablespoons creamy peanut butter
1-2 Tablespoons Splenda or Stevia, granular (or to taste)
2 cups mild greens, such as spinach or kale
1 Tablespoon fiber powder (optional)
½ scoop protein powder (optional)
6 ice cubes

If necessary, soak the cashews in the almond milk for 30 minutes or overnight. (This is advisable for those using a normal household blender.  If you have a heavy-duty blender, such as a Vita-mix, it is not necessary.) Place the cashews and almond milk in the blender and blend until smooth.  Add the remaining ingredients and blend until smooth.  One by one, drop the ice cubes into the blender while on low speed through the lid opening and blend until desired consistency is reached.

Nutritional Information per serving (with fiber and protein powders):  300 calories, 34.7 g carbohydrate (11 g fiber, 11 g sugars), 14.7 g total fat, 3.1 g saturated fat, 0 mg cholesterol, 280 mg sodium, 345.9 mg calcium, 12.3 g protein.

Recipes by Kathy Sheehan, copyright 2013