Low Carb Blueberry Pecan Pancake Bread Pudding

For brunch with my family, I wanted to make something special that mostly could be made ahead, minimizing last minute preparations. When searching online, I found a recipe that used pancakes in place of bread in a bread pudding, so I adapted it to create this outstanding low carb breakfast casserole. The convenience of using a boxed keto muffin mix as the base of the pancake batter was genius! The breakfast pudding was a huge hit with my family and may have tasted even better the second day! You can substitute raspberries or blackberries for the blueberries, if you prefer. The yogurt sauce is optional, but the hit of lemon in the creamy sauce really brightened the dish.

Low Carb Blueberry Pecan Pancake Bread Pudding

Makes 8 servings

Pancakes:

One (10 oz.) box King Arthur’s All-Purpose Keto Muffin Mix

5 large eggs

1½ cups low carb milk of choice

1/3 cup sour cream

2 tablespoons melted unsalted butter or avocado oil

½ cup chopped pecans

6 oz. organic blueberries

Custard:

3 large eggs

2 cups half and half (or a mixture of low carb milk and heavy cream equaling 2 cups)

1/3 cup low carb sweetener of choice (allulose/erythritol blend works well)

1½ teaspoon vanilla extract

½ teaspoon ground cinnamon

1/4 teaspoon salt

Lemon Yogurt Sauce:

1/3 cup plain greek yogurt

2 tablespoons half and half

2 tablespoons allulose honey (or granulated allulose)

2 teaspoons lemon zest (or 2 drops lemon oil)

A pinch of salt

1. Place the muffin mix into a large mixing bowl. Whisk together the low carb milk, sour cream, butter or avocado oil, and five eggs in a large measuring cup. Add the milk mixture to the muffin mix and whisk with a fork until blended and smooth. Fold in the chopped pecans. (If you can’t find King Arthur’s Keto Muffin Mix, you can substitute your favorite low carb pancake recipe.)

2. Heat a griddle or large nonstick skillet over medium heat. Add a teaspoon of avocado oil to grease the pan. Pour about 1/4 cup batter for each pancake onto the hot griddle. Spread the batter into a 4 inch circle using the back of a small spoon. Cook until the edges look dry and the bottoms are golden brown, about 3 minutes. Carefully flip the pancake and cook on the other side until the pancake springs back when touched in the center, another 2-3 minutes. Remove pancakes to a wire rack to cool and repeat with the remaining batter. You should end up with 18-20 pancakes.

3. Slice each pancake in half and arrange with the cut side down into two rows in an 8 x 8“ baking dish that has been sprayed with cooking spray. (You may not need all the pancakes to fill the baking dish. Save any unused pancakes to eat later.) Scatter half of the blueberries over the pancakes, tucking a few between each layer. This can be done 1-2 days ahead and then stored in the refrigerator, covered with plastic wrap, until the night before you plan to serve. 

4. The night before you plan to cook and serve, whisk together 3 eggs, the 2 cups half-and-half, sweetener, vanilla, cinnamon and salt. Pour the custard mixture over the pancakes and blueberries in the baking dish. Chill at least four hours and up to overnight to allow the custard to soak into the pancakes.

5. Preheat oven to 350°F. Bake the casserole until puffed and the custard is set, 45 to 50 minutes. Let stand 10 minutes to cool before serving. To serve, sprinkle with remaining blueberries and drizzle with sugar free syrup or Lemon Yogurt Sauce. Serve warm. Leftovers can be stored in the refrigerator and reheated before serving.

6. Lemon Yogurt Sauce: Whisk together the yogurt, half and half, sweetener, lemon zest and a pinch of salt until smooth and not too thick. Of needed, add more liquid a teaspoon at a time until you achieve the proper consistency. Makes about ½ cup.

Nutritional Information per serving (no yogurt sauce): 319 calories, 20.4 g carbohydrates (2.9 g dietary fiber, 4.8 g sugars, 17 g sugar alcohols), 24.7 g total fat (9.9 g saturated fat, 0 g trans fat), 216 mg cholesterol, 498 mg sodium, 173 mg calcium, 308 mg potassium, 3 mg iron, 184 IU Vit A, 3 mg Vit C, 10.9 g protein. Net carbs per serving: 1.5 grams

Photos and recipe by Kathy Sheehan, copyright 2024

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

Keto Baked Fudge (adapted from The Garden’s recipe, Tulsa OK)

The Garden Tea Room in Tulsa, Oklahoma has long been closed (it was located in Utica Square until 1995). The Garden was quite the social hub. It was the site of daily afternoon tea, wedding showers, bridesmaid luncheons (including my own) and fashion shows. But no one who has ever been there will forget their famous Baked Fudge! The gooey, seriously fudgy custard-like cake that had a wafer-thin, crunchy layer on top was so rich and decadent that even after all these years I still dream about it! While rummaging through old papers, I happened upon their Baked Fudge recipe from a newspaper article I had tucked away and forgotten. The traditional recipe called for 2 cups of sugar and flour for a total of over 70 carbs and 700 calories a serving! (Definitely a no-no!) So I experimented in my kitchen to come up with this “ketofied” version that tastes almost exactly and has the same crunchy top/creamy bottom texture, just like the original! If you know what I’m talking about and miss this amazing dessert, or if you’re trying it for the first time, this revamped keto recipe will make your chocolate dreams come true!

Keto Baked Fudge

Adapted from The Garden Tea Room’s recipe

Makes 6 servings

4 large eggs

3/4 cup erythritol sweetener (Must be erythritol-based to achieve a crunchy top. Xylitol, stevia or allulose will not work. I used LaKanto Monkfruit sweetener.)

6-8 drops of monkfruit extract or stevia, or to taste

1 cup unsalted butter, melted and cooled (2 sticks)

A pinch of salt

4 tablespoons unsweetened cocoa powder

2 tablespoons coconut flour

2 teaspoons vanilla extract

3/4 cup pecans, broken into large pieces* (optional, see notes)

1. Preheat oven to 325 degrees Fahrenheit. In a small bowl, whisk together the cocoa powder, coconut flour and salt; set aside.

2. In a large bowl with an electric mixer, beat the eggs until light and fluffy. Add the sweeteners and beat to incorporate. Slowly pour the melted butter and vanilla extract into the bowl while the mixer is on low until combined. Add the cocoa powder and coconut flour mixture to the batter and mix briefly until the dry ingredients are incorporated.

3. Fold in the pecans and divide the batter equally between 6 ramekins. Place the ramekins into a larger baking dish and pour hot water into the pan (enough to come 1/2 inch to 1 inch up the sides of the ramekins. Carefully slide the baking pan into the preheated oven.

4. Bake for 40-50 minutes until the top is just slightly firm to the touch and the custard isn’t quite fully set. Do not overbake. The fudge will have the consistency of firm custard and the top will crisp up as it cools. Serve warm with a dollop of whipped cream, if desired. This is best served on the day it’s made, but it can be stored at room temperature for 1 day or refrigerate for longer. To reheat, microwave on high for about 8-10 seconds before serving, just until slightly warmed.

*Note: To reduce the calories, carbs and fat a bit, you can omit the pecans, but they are traditional to the original recipe.

Nutritional Information per serving (with pecans): 435 calories, 6.7 g carbohydrate (3.3 g dietary fiber, 0.6 g sugars, 2 g sugar alcohols), 44.5 g total fat (21.9 g saturated fat, 0 g trans fat), 205 mg cholesterol, 67 mg sodium, 42 mg calcium, 168 mg potassium, 1 mg iron, 340 IU Vit A, 6.8 g protein. Net carbs per serving: 3.4 grams

Nutritional Information per serving (no pecans): 341 calories, 4.9 g carbohydrate (2 g dietary fiber, 1.1 g sugars, 2 g sugar alcohols), 34.7 g total fat (21.1 g saturated fat, 0 g trans fat), 205 mg cholesterol, 67 mg sodium, 32.5 mg calcium, 112 mg potassium, 1 mg iron, 338 IU Vit A, 5.5 g protein. Net carbs per serving: 2.9 grams

Photos and recipe by Kathy Sheehan, copyright 2021

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

Pumpkin Spice Chaffles

Halloween may be over, but it’s still pumpkin season! These mini waffles are the perfect blend of fall flavors and are a welcome addition to any breakfast or they make an excellent low carb dessert. The thing that puts them over the top is the crunchy candied buttered pecan topping, so don’t skip it! Quick and easy, this is a breakfast you’ll ask for again and again this holiday season.

Pumpkin Spice Chaffles

Makes 1 serving (2 mini waffles)

Chaffles:

1 tablespoon cream cheese, softened (or substitute sour cream or ricotta cheese)

1 tablespoon pumpkin purée 

3/4 teaspoon pumpkin pie spice

1 large egg

2 tablespoons almond flour (or substitute 1 heaping TB coconut flour)

2 teaspoons Golden Monkfruit sweetener (I used LaKanto)

1/8 teaspoon baking powder

1/4 teaspoon vanilla extract (or pumpkin spice extract)

1/2 teaspoon water

Candied Butter Pecan Topping:

1 tablespoon chopped pecans

1/2 tablespoon butter

1/2 teaspoon Golden Monkfruit sweetener 

A pinch of pumpkin pie spice

Other Suggested Optional Toppings:

Whipped cream flavored with pumpkin pie spice

Melted butter

Sugar-free maple syrup

1. Begin by making the Candied Butter Pecan Topping: Place the chopped pecans into a small skillet and gently toast over medium-low heat until they smell fragrant. Add the butter and 1/2 teaspoon of the Monkfruit sweetener and pumpkin pie spice. Cook until bubbly, then remove to a bowl or plate to cool completely. They will harden as they cool; set aside. 

2. Make the chaffles: Preheat the 4” mini waffle maker. (If using a regular size waffle maker, you will need to double or triple this recipe.) Mix all of the chaffle ingredients together in a bowl and whisk until a smooth batter forms. Divide the batter in half and spoon 3-4 tablespoons of batter onto the heated waffle maker, spreading around to cover all the waffle bumps. Close the lid and cook for at least 4 minutes. Remove the waffle to a wire rack. Repeat with the remaining batter. This recipe makes 2 chaffles.

3. Serve with a dollop of whipped cream, sprinkle with the candied pecans and drizzle with sugar free maple syrup. Enjoy!

Nutritional Information per two chaffles (no toppings): 181 calories, 6.3 g carbohydrate (2.4 g dietary fiber, 1.5 g sugars), 12.9 g total fat (5.2 g saturated fat), 204 mg cholesterol, 173 mg sodium, 113 mg calcium, 116 mg potassium, 2 mg iron, 9 g protein. Net carbs per serving: 3.9 grams

Nutritional Information for Candied Butter Pecans: 56 calories, 1.1 g carbohydrate (0.6 g fiber, 0.2 g sugars), 6 g total fat (1.5 g saturated fat), 5 mg cholesterol, 5 mg sodium, 4.7 mg calcium, 25 mg potassium, 57 mg Vit A, 0.6 g protein. Net carbs per serving: 0.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Banana Nut Chaffles

The magic of chaffles is that they’re very low carb and, when made in a mini waffle maker, they are a single serving. Since I’m the only person in my house eating a very low carb/keto diet, they’re the perfect breakfast that is quick and easy to whip together! (If you’re using a regular size waffle maker, you will need to double or triple this recipe.) I’ve heard people complain that cleaning their waffle maker is a chore. My tip is to unplug your waffle maker and, while it’s still hot, place a double layer of wet paper towel on the grill and close the lid. The steam loosens any stuck on mess and when the plates have cooled enough to touch, it is easily wiped away! Here’s my take on Banana Nut Chaffles (inspired by the recipe from lowcarbinspirations.com). These chaffles have a true bread-like texture and the taste is divine!

Banana Nut Chaffles

Makes 1 serving (2 chaffles)

1 large egg

1/2 ounce (1 tbsp) cream cheese, softened (or sour cream)

2 tablespoons almond flour (or 1 tbsp coconut flour)

1 teaspoon LaKanto Golden Monkfruit sweetener (or other brown sugar substitute)

6 drops monkfruit extract (or add another tsp Monkfruit sweetener)

3/4 teaspoon banana extract

1/4 teaspoon vanilla extract

Pinch of ground mace or cinnamon (optional, but adds a nice flavor)

Optional Toppings:

Butter and cinnamon

Sugar free maple syrup flavored with caramel extract to taste

Chopped toasted pecans

Sugar free caramel sauce

Candied Butter Pecans (see instructions in recipe)

1. Preheat the mini waffle maker. In a small bowl or using a tall cup with an immersion stick blender, whisk together the egg, then add the remaining chaffle ingredients and blend until smooth (the batter will be thin). Divide the batter in half and add about 3-4 tablespoons of batter to the preheated waffle maker. Cook for at least 4 minutes until well browned. Remove to a wire rack while you prepare the second chaffle. This recipe makes 2 chaffles. Top with optional toppings and enjoy!

2. To make Candied Butter Pecans, chop 2 tablespoons of pecans and add to a small skillet over low to medium-low heat. Toast the pecans for about 1 minute being careful not to burn. Add 1 teaspoon of butter and 1/2 teaspoon of Golden Monkfruit sweetener. Stir until the butter and sugar have melted and the mixture coats the pecans. Remove to a plate to cool. The sugar will harden as it cools. Serve as an optional topping, if desired.

Nutritional Information per 2 chaffles (no topping): 211 calories, 4.8 g carbohydrate (1.5 g dietary fiber, 1.3 g sugars), 16.3 g total fat (5.1 g saturated fat), 204 mg cholesterol, 129 mg sodium, 68.5 mg calcium, 176 mg potassium, 1 mg iron, 422 mg Vit A, 10.3 g protein. Net carbs per serving: 3.3 grams

Nutritional Information for 2 TB Candied Buttered Pecans: 113 calories, 2.1 g carbohydrate (1.1 g dietary fiber, 1 g sugars), 12 g total fat (2.9 g saturated fat), 9 mg cholesterol, 25 mg sodium, 9.3 mg calcium, 50 mg potassium, 113 mg Vit A, 1.1 g protein. Net carbs per serving: 1 gram

Photo and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Cranberry Pecan Drop Scones

These delicious low carb scones make a lovely addition to breakfast or brunch. The fact that they’re a batter drop scone makes them even easier to prepare than regular scones that require that you roll out the dough. I used a large cookie scoop (or you can use an ice cream scoop) to create the perfectly round shape. They call for unsweetened dried cranberries, which can be hard to find. I make my own every fall when fresh cranberries are available and they keep well stored in the refrigerator for the remainder of the year. (Click here for the recipe I recommend.) These scones freeze well, making them easy to thaw and reheat in the oven whenever you have the desire to serve high tea in the afternoon!

Low Carb Cranberry Pecan Drop Scones

Makes 12 servings

1/4 cup coconut flour

1 3/4 cups almond flour

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

2 teaspoons baking powder

1/2 teaspoon xanthan gum

1/8 teaspoon salt

1/3 cup unsweetened dried cranberries, chopped

1/4 cup chopped pecans

1/2 cup sour cream

3 eggs, lightly beaten

2 tablespoons refined coconut oil, melted (or avocado oil)

2 teaspoons lemon zest

1/2 teaspoon vanilla extract

1. Preheat oven to 350 degrees Fahrenheit. Prepare a baking sheet by lining with parchment paper; set aside.

2. In a large bowl, whisk together the coconut flour, almond flour, sweetener, baking powder, xanthan gum and salt until no lumps remain. Stir in the chopped unsweetened cranberries and pecans. Add the remaining ingredients and beat until well combined and a thick batter forms.

3. Using a large cookie scoop (about 1/4 cup), drop batter onto the prepared baking sheet, leaving at least 1-inch between scones. Flatten slightly with wet fingers so the tops are not rounded. Bake in the preheated oven for 25-27 minutes until firm to the touch and the scones are lightly browned.

4. Remove from oven and allow the scones to cool on the pan for a few minutes before transferring to a wire rack to cool completely. Serve with Devonshire clotted cream or room temperature butter. 

5. The cooled scones can be stored in an airtight container at room temperature for 3-4 days or wrapped well with plastic wrap and frozen for 2 months. Thaw to room temperature before reheating at 350 degrees for about 6 minutes or until warmed through.

Nutritional Information per scone: 177 calories, 7 g carbohydrate (3.4 g dietary fiber, 0.9 g sugars), 15.4 g total fat (4.6 g saturated fat, 0 g trans fat), 51 mg cholesterol, 147 mg sodium, 111.5 mg calcium, 160 mg potassium, 1 mg iron, 5.9 g protein. Net carbs per scone: 3.6 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Caramel Pecan Chocolate Chip Cookies

Cookies...who doesn’t love them? On a sugar free, low carb diet, sometimes we may feel deprived because we can’t just go into a bakery or store and buy what’s in the display case or on the shelf. When it comes to cookies, they’re so easy to make and take such minimal effort, you can enjoy them whenever you have the desire! These flavorful cookies can be baked and eaten right away or made into a tube of “slice-and-bake” dough, which can be stored in the refrigerator or freezer so you can bake the cookies one or two at a time. These are just as delicious and much more nutritious than any store-bought cookie, so enjoy!

Low Carb Caramel Pecan Chocolate Chip Cookies

Makes about 22 cookies

1/2 cup butter, softened

1/2 cup granulated erythritol*

1 large egg

1-3/4 cup almond flour

2 tablespoons coconut flour

1 tablespoon arrowroot starch (optional, see notes)

1/2 teaspoon baking powder

1/4 teaspoon ground nutmeg

1/2 teaspoon sea salt

1/2 teaspoon vanilla extract

4 drops caramel flavoring, or to taste (I used Capella brand)

1/3 cup toasted, chopped pecans

1/3 cup sugar free chocolate chips (I used Lily’s brand)

1. Preheat the oven to 350 F. In a medium bowl, mix together the almond flour, coconut flour, arrowroot starch, baking powder, nutmeg and salt. Whisk with a fork until no lumps remain; set aside.

2. Place the softened butter into a mixing bowl and beat with the erythritol until well combined and fluffy. Add the egg, vanilla extract and caramel flavoring and beat for about 15 seconds.

3. Add the almond flour mixture in three additions, beating briefly between each addition. Beat well on medium speed until the ingredients are well combined. With a rubber spatula, fold in the chopped pecans and chocolate chips until evenly distributed.

4. With a cookie scoop or with rounded tablespoonfuls, make about 22 balls and place them on a parchment paper or silicone lined cookie sheet. With your fingers or the back of a spatula, flatten each ball to a thickness of about 1/4-inch. (To make “slice-and-bake” cookies, form the dough into a tube shape wrapped with plastic wrap and refrigerate until firm.To hasten the firming process, place dough into the freezer for about 15 minutes. Slice into disks of even 1/4-inch thickness and place on a prepared cookie sheet.)

5. Bake cookies for about 13-15 minutes or until the edges turn golden brown. Remove from the oven and let the cookies cool on the cookie sheet a few minutes before removing to a wire rack to cool completely. The cookies will crisp up as they cool. Store in an airtight container at room temperature. 

Notes: *You can use classic white granulated erythritol or, even better, use Lakanto Golden Monkfruit sweetener for more of a brown sugar, caramel flavor. The arrowroot starch is optional, but helps to keep the cookies crispy after baking. It adds a very small amount of carb (0.35 g) per cookie.

Nutritional Information per cookie: 118 calories, 6.1 g carbohydrate (2.3 g dietary fiber, 0.5 g sugars, 6.2 g sugar alcohols), 10.9 g total fat (3.1 g saturated fat, 0 g trans fat), 24 mg cholesterol, 93 mg sodium, 29 mg calcium, 74 mg potassium, 14 mg Vit A, 2.7 g protein. Net carbs per cookie: 3.8 grams

Recipe and photos by Kathy Sheehan, copyright 2018

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

Chocolate Turtle Pecans

These toasted buttered pecans have just a hint of caramel and are lightly glazed with sugar free chocolate to give them the taste of old-fashioned Chocolate Turtle Candies. The nice part is that they’re quick and easy! No messy or tricky caramel to make, just toast the pecans in a skillet, bake in the oven to crisp up and stir in chocolate chips...that’s it! You’ll want to have this low carb treat on hand for snacking or as a simple dessert anytime.

Chocolate Turtle Pecans

Makes 12 servings (1/4 cup each)

3 cups pecan halves (or you can use 1/2 walnuts and 1/2 pecans)

3 tablespoons butter

1/2 teaspoon salt, or to taste

1 teaspoon granulated erythritol (I used Golden LaKanto Monkfruit sweetener)

3-4 drops caramel flavoring, or to taste (I used Capella, see photo below)

1/4 cup sugar free chocolate chips (I used Lily’s)

1. Preheat oven to 350 degrees F. In an oven-proof or cast iron skillet, melt the butter over medium heat and add the nuts. Stir to coat. Sprinkle with the salt, erythritol sweetener and caramel flavoring. Stir to coat the nuts evenly. Taste and adjust sweetness and flavorings, if desired. Toast the nuts, stirring frequently, until fragrant.

2. Place the skillet with the nuts into the preheated oven and cook for 10 minutes, stirring once halfway through the cooking time. Cook until lightly toasted, but not burned.

3. Remove from the oven and spoon the hot nuts into a large bowl. Immediately add the chocolate chips and stir. When the nuts are nicely coated with the melted chocolate, spread the nuts in a single layer onto a parchment-lined cookie sheet to cool completely. To hasten the process, you can refrigerate for about 10-15 minutes. 

4. Once cooled and the chocolate has set, store the nuts in an airtight container at room temperature or in the refrigerator for up to 4 weeks. The nuts are most flavorful when served at room temperature. 

Nutritional Information per 1/4 cup serving: 213 calories, 5.5 g carbohydrate (3 g dietary fiber, 1 g sugar, 1 g sugar alcohols), 22 g total fat (4 g saturated fat, 0 g trans fat), 7.5 mg cholesterol, 122 mg sodium, 111 mg potassium, 35.2 mg magnesium, 3.1 g protein. Net carbs per serving: 2.5 grams

Recipe and photos by Kathy Sheehan, copyright 2018

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

Cranberry Nut Donuts with Orange Glaze

For me, tart cranberries with nuts and sweet orange are an autumn or holiday flavor combination. For many years, I’ve avoided using dried cranberries due to their extremely high sugar and carb content. (You’d think that someone would have figured out to make dried cranberries without sugar, but I guess not. I’ve searched and they are not available in stores or online.) The other day, I discovered a very easy recipe for making my own sugar-free dried cranberries at home (click here for the recipe) and they turned out perfectly! I’m so delighted once again to have this pantry staple on hand to use in muffins, salads, cookies and my husband’s famous Thanksgiving dressing. Also, because they are so delicious, I was inspired to use them this morning to create these marvelous low carb donuts. I’m ready now! Bring on the holidays!!

Cranberry Nut Donuts with Orange Glaze

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

1/2 cup almond flour

1 tablespoon coconut flour

1 tablespoon unflavored whey protein powder

1 tbsp + 1 tsp granulated erythritol (I used LaKanto Monkfruit Sweetener)

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

1 teaspoon baking powder

A pinch of salt

2 tablespoons butter, melted

1 large egg, lightly beaten

2 tablespoons water

1/8 teaspoon orange extract

1 teaspoon orange zest

2 tablespoons finely chopped pecans

3 tablespoons sugar free dried cranberries, chopped (see recipe here)

Orange Glaze:

1/4 cup powdered erythritol (I used Swerve Confectioner’s)

1 tablespoon orange juice (or water)

1/8 teaspoon orange extract (if using water, increase to 1/4 teaspoon)

1. For the donuts, lightly grease a donut baking pan and preheat the oven to 325 degrees Fahrenheit. In a medium bowl, whisk together the almond flour, coconut flour, whey protein powder, erythritol, stevia, baking powder and salt until no lumps remain and the ingredients are well combined.

2. In a separate small bowl, whisk together the melted butter, egg, water, orange extract and orange zest. Add the wet ingredients to the dry ingredients and whisk thoroughly to combine. Fold in the chopped pecans and cranberries until well distributed.

3. Fill the donut holes approximately 2/3 to 3/4 full (do not overfill). Bake for 16-18 minutes or until the donuts are browned on the edges and spring back when touched. Let cool in the pan for 5 minutes, then flip out onto a wire rack to cool completely before glazing.

4. To make the glaze, whisk together the powdered erythritol, orange juice and extract in a shallow bowl until smooth. If too thin, add more erythritol. If too thick, add more liquid, a few drops at a time, until the desired consistency is reached.

5. Dip the tops of the cooled donuts into the glaze. (Be sure to hold the donuts carefully because they may be delicate. The distribution of the cranberries and pecans might have created some weak spots and you don’t want them to fall apart.) Place the glazed donuts on a wire rack for a few minutes until the glaze is set. Leftover donuts can be stored in an airtight container at room temperature for up to 2 days.

Nutritional Information per donut (based on six per recipe): 127 calories, 6.8 g carbohydrate (2.1 g dietary fiber, 1.1 g sugars, 8 g sugar alcohols), 11.2 g total fat (3.4 g saturated fat, 0 g trans fat), 41 mg cholesterol, 107 mg sodium, 31.6 mg calcium, 104 mg potassium, 1 mg iron, 175 mg Vit A, 3 mg Vit C, 3.9 g protein. Net carbs per serving: 4.7 grams

Recipe and photos 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.

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

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

Pumpkin Spice Granola

Makes 12 servings (1/2 cup each)

1 cup chopped walnuts

1/2 cup chopped pecans

1/2 cup slivered or sliced almonds

1/2 cup pepitas (pumpkin seeds)

1/2 cup hazelnut or almond meal/flour

1/2 cup unsweetened flaked coconut

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

2 tablespoons LaKanto Monkfruit Sweetener (or other erythirtol sweetener)

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

3 teaspoons pumpkin pie spice

1/2 teaspoon kosher or sea salt

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

1 tablespoon blackstrap molasses

10 drops English Toffee stevia drops, or to taste

1/4 cup pumpkin purée (canned or homemade)

1 tablespoon water (only if needed)

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

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

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

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

Cranberry Nut Baked Granola

Makes 15 servings (1/2 cup each)

1 cup chopped walnuts

1 cup sliced almonds

1 cup chopped pecans

1/4 cup pepitas (pumpkin seeds)

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

1/4 cup hazelnut flour

1/4 cup almond meal/flour

1/2 cup unsweetened flaked coconut

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

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

3/4 teaspoon apple pie spice or cinnamon

1/2 teaspoon kosher or sea salt

1 cup fresh cranberries, chopped

1 tablespoon raw honey, melted

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

1 teaspoon vanilla extract

2 tablespoons water

15-20 liquid stevia drops, or to taste

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

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

Recipes by Kathy Sheehan, copyright 2015

Pumpkin Pecan Kefir Ice Cream

Fall is here!  Leaves are turning, the temperature is cooler and pumpkins are decorating the front porches all along my neighborhood.  This is the time of year that I begin to crave the flavors of autumn and pumpkin is one of my favorites.  This creamy frozen dessert is a real treat!  The best part is that it's low carb, dairy-free, full of beneficial live probiotic cultures, provides healthy fats and is unbelievably DELICIOUS!  Start by making a batch of coconut milk kefir (see my earlier post), then flavor the plain kefir before putting it into your ice cream maker.  The result is a healthy dessert worthy of any occasion that the whole family will enjoy.

Pumpkin Pecan Kefir Ice Cream

Makes 8 servings (1/2 cup each)

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

1 tablespoon butter, ghee or non-dairy butter substitute

1/3 cup chopped pecans

2 tiny pinches of salt, divided

2 teaspoons LaKanto Golden Monkfruit Sweetener, divided

1/2 cup canned pumpkin purée 

1/2 cup unsweetened non-dairy milk (I used flax milk, but substitute with your favorite)

2 teaspoons pumpkin pie spice

1 teaspoon blackstrap molasses

10 drops liquid English Toffee Stevia (I used Sweet Leaf brand)

5 drops liquid Vanilla Creme Stevia

1/4 teaspoon 100% Stevia powder (I used Sweet Leaf brand)

1/4 teaspoon vanilla extract

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

2.  In a small skillet, melt 1 tablespoon butter, ghee or non-dairy butter substitute.  Add 1/3 cup chopped pecans and cook over low heat until pecans are fragrant and lightly toasted.  Sprinkle with 1 teaspoon of LaKanto Golden Monkfruit Sweetener, a tiny pinch of salt and stir to coat.  Remove from heat, transfer pecans and any liquid into a bowl and set aside at room temperature to cool.

3.  Place 3 cups of plain, unsweetened kefir into a blender. Add 1/2 cup canned pumpkin, 1/2 cup unsweetened non-dairy milk, 1 teaspoon Lakanto Golden Monkfruit Sweetener, 1 teaspoon molasses, 2 teaspoons pumpkin pie spice, liquid Stevia drops, 1/4 teaspoon stevia powder, a tiny pinch of salt and vanilla extract. Blend to combine and taste. Add more Stevia drops or powder, if desired, until desired sweetness is achieved.  Refrigerate mixture for about an hour before proceeding.

4.  Follow the directions from your ice cream maker.  Pour the pumpkin-kefir mixture into the ice cream maker and churn until thickened and beginning to set.  Add the pecans and reserved liquid from the bowl into the ice cream and continue churning until desired consistency is reached.  Serve immediately soft-set or pour into a container and place in the freezer for about 20 minutes.*

* Important Note: This kefir ice cream needs to be eaten while in a soft-set stage.  If allowed to freeze completely, the ice cream will be too firm to scoop.  Any extra 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: 179 calories, 4.9 g carbohydrate (0.9 g dietary fiber, 2.7 g sugars, 1.2 g sugar alcohols), 17.4 g total fat (10.2 g saturated fat, 0 g trans fat), 4 mg cholesterol, 34 mg sodium, 35.4 mg calcium, 70 mg potassium, 1.3 g protein.  Net carbs per serving: 4 grams

Recipe by Kathy Sheehan, copyright 2015.

Orange-Pecan Encrusted Salmon

Many years ago, I had a wonderful dinner at a restaurant in Damariscotta, Maine.  Unfortunately, that restaurant has since closed, but the happy recollection of that delicious meal lives on in my memory.  I remember a salmon fillet topped with a crunchy topping that included pecans and brown sugar (and probably crumbled Ritz crackers, too).  This recipe was inspired by that dish and is just as satisfying.  The addition of fresh fruit really escalates the complexity of flavors and the orange pairs beautifully with the salmon.  The topping mixture can be prepared ahead of time, making this a quick, fool-proof meal to throw together at the last minute.  Turn a week night into something special or dazzle company; whenever you serve this dish, you will see smiles!

Orange-Pecan Encrusted Salmon
Makes 2 servings

1 navel orange (seedless)
2 (5 oz.) center-cut salmon fillets, skin removed
1 teaspoon fresh orange zest (from orange)
2 tablespoons pecans, finely chopped
2 tablespoons gluten-free panko breadcrumbs
1-1/2 teaspoons coconut sugar
1-1/2 teaspoons coconut oil (melted), plus more to coat pan
salt and pepper to taste

1.  Preheat oven to 375-degrees F.  Zest the skin of the orange into a small bowl.  Add the chopped pecans, panko breadcrumbs and coconut sugar.  Add 1-1/2 teaspoons melted coconut oil and stir with a fork until well distributed and mixture resembles coarse crumbs.  Set aside.

2.  With coconut oil, grease a baking pan or individual casserole dishes; set aside.  Cut orange into four to six 3/8" slices (depending on size of orange), reserving the two rounded ends for juicing.  Stack slices and cut away the rind.  Place two or three orange slices in a row on the baking pan and repeat with remaining orange slices to create a second row (or line the bottom of your individual dishes with the orange slices). 

3.  Season both sides of one salmon fillet with salt and pepper and place it on a row of orange slices; repeat with remaining salmon fillet.  Take the reserved orange ends and squeeze fresh orange juice over each fillet.  Evenly divide the crumb mixture and spoon over the top of both fillets and press down lightly with your hand.  Bake in the preheated oven for 18-24 minutes or until salmon flakes easily with a fork.  Garnish with any remaining orange slices (optional).  Serve immediately.

Nutritional Information per serving: 369 calories, 15.9 g carbohydrate (2.6 g dietary fiber, 9.4 g sugars), 22.3 g total fat (6.2 g saturated fat, 0 g trans fat), 71 mg cholesterol, 103 mg sodium, 54.5 mg calcium, 583 mg potassium, 26.5 g protein.

Original recipe by Kathy Sheehan, copyright 2013