Baked Cottage Cheese Breakfast Bowl

This high protein breakfast pudding can be made either sweet or savory! It makes one generous serving that leaves your body nourished and satisfied for hours.

Baked Cottage Cheese Breakfast Bowl

Makes 1 serving

Base Mixture:

½ cup cottage cheese (4% fat)

1 large egg

1/4 cup almond flour

1/4 teaspoon baking powder

A pinch of salt

Sweet Additions:

½ teaspoon vanilla extract

1-2 tablespoons allulose honey or sugar free maple syrup (or 6 drops monkfruit extract)

1/4 cup strawberries (chopped), or blueberries, fresh or frozen

Savory Additions:

1/4 cup ham, or cooked sausage, bacon or broccoli (chopped)

2 tablespoons shredded cheese

Freshly ground black pepper to taste

½ teaspoon chopped herbs

Preheat the oven to 350°F. Lightly grease one large oven-safe ramekin or small baking dish; set aside.

In a bowl, whisk together the base mixture of cottage cheese, egg, almond flour, baking powder, and salt until smooth.

If making sweet, whisk in your sweetener of choice and vanilla. Then gently fold in the fruit.

If making savory, add the meat or chopped broccoli, cheese, pepper and herbs to the base mixture and stir to combine.

Pour the mixture into the greased ramekin and bake for 25-30 minutes until set and lightly golden on top. Cool for about 10 minutes before serving.

Nutritional Information per serving: Varies, depending on additions to base mixture. Base mixture is 330 calories, 9.7 g carbohydrate (2 g dietary fiber, 5.2 g sugars), 22.8 g total fat (5.6 g saturated fat, 0 g trans fat), 201 mg cholesterol, 607 mg sodium, 255.6 mg calcium, 229 mg potassium, 2 mg iron, 141 IU Vit A, 24.3 g protein. Net carbs per serving: 7.7 grams.

Photo and recipe by Kathy Sheehan, copyright 2026

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

Strawberry Coconut Flour Scones

Scones served with a cup of tea or coffee in the morning is the perfect way to start the day! These Strawberry Scones are not too sweet, but the burst of real summer strawberries in every bite makes them welcome on a cold, winter day. I used a set of heart-shaped cookie cutters to make these extra special and a fun treat to serve at a Valentine’s Day afternoon tea! 

Strawberry Coconut Flour Scones

Makes 12 servings

1 cup coconut flour (122 grams)

1/4 cup granulated sweetener (I used a combination of powdered monkfruit sweetener and allulose), adjust to taste

1 tablespoon baking powder

1/4 teaspoon salt

3 large eggs, room temperature 

8 tablespoons (1 stick) unsalted butter, room temperature 

1/3 cup (23 grams) freeze dried, no sugar added strawberries, roughly chopped 

½ cup (126 grams) sour cream or plain Greek yogurt, room temperature 

½ teaspoon strawberry extract 

1. Preheat the oven to 400° Fahrenheit. Line a large baking sheet with parchment paper; set aside.

2. Sift dry ingredients into a large mixing bowl until there are no lumps. Stir in the eggs until fully combined and dry ingredients are moist.

3. Cut in the butter until fully combined. Using a pastry cutter can be a helpful tool.

4. Stir together the sour cream and strawberry extract. Add the sour cream mixture to the dough and stir until fully combined and a smooth dough as formed.

5. Form dough into a ball and knead gently for about 1-2 minutes to allow the moisture to be absorbed into the coconut flour. Place the dough back into the mixing bowl and allow to sit at room temperature for about five minutes before proceeding.

6. Line a clean work surface with parchment paper or a silicone baking mat. Carefully press the dough out into a circle until about 1-1/4 inch thick. Using a round biscuit cutter (or any shaped cookie cutter), cut out 12 scones. (Alternately, you can use a pizza cutter and cut the circle of dough into triangles.)

7. Transfer the scones onto the prepared baking sheet. Leave space between the scones. If desired, brush the tops of the scones with melted unsalted butter. Bake in the preheated oven for 15 to 20 minutes or until golden.

8. Remove from the oven and allow to cool on the pan for about 10 minutes. Transfer to a wire rack and allow to cool completely. The scones may be served warm or at room temperature. Store any leftovers in an airtight container at room temperature for 3 days or in the refrigerator for up to a week.

Nutritional Information per scone: 144 calories, 10.5 g carbohydrate (5.7 g dietary fiber, 2.9 g sugars), 12.2 g total fat (7.8 g saturated fat, 0 g trans fat), 71 mg cholesterol, 177 mg sodium, 107.3 mg calcium, 34 mg potassium, 1 mg iron, 112 IU Vit A, 8 mg Vit C, 4.7 g protein. Net carbs per serving: 4.8 grams

Recipe and photos by Kathy Sheehan, copyright 2025

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

Keto Two-Tone Valentine Heart Cookies

These two-tone Valentine cookies are made with one dough, that is then divided and one half flavored with strawberries! If you use a set of graduated sized cookie cutters, like I did, it’s fun to create small cutouts in the larger cookies and fill them with the same size cutout of a different color. Each heart cookie is a puzzle! Of course, if you don’t have a set of heart cookie cutters, you can make these cookies into any shape using any cookie cutter. These red and white cookies are the perfect Valentine’s Day treat!

Keto Two-Tone Valentine Heart Cookies

Makes approximately 12 servings (depending on the size of your cookie cutters)

1 cup almond flour

5 tablespoons coconut flour

1 tablespoon unflavored protein powder

1/4 teaspoon salt

8 tablespoons unsalted butter, softened (1 stick)

½ cup erythritol sweetener* (see note below)

1 large egg

1 tablespoon low carb milk of choice

½ teaspoon vanilla extract

1 tablespoon unsweetened freeze dried strawberry powder

1/4 teaspoon strawberry extract

1 teaspoon water

2 drops red food coloring

A set of heart cookie cutters in graduated sizes (optional, but that’s what I used. My set is Mrs. Anderson’s brand.)

1. Before you begin, in a food processor, nut mill, or using a mortar and pestle, grind the unsweetened freeze dried strawberries into a fine powder; set aside.

2. Prepare two work surfaces, each with a silicone baking mat or a large piece of parchment paper. Dust lightly with coconut flour.

3. In a medium bowl, whisk together the almond flour, coconut flour, protein powder, and salt until no lumps remain. In a large bowl, beat the softened butter and 1/2 cup of erythritol sweetener together until creamy using an electric mixer. Beat in the egg, milk and vanilla extract, and then beat in the dry ingredients until the dough comes together. Remove half of the dough from the bowl and set aside.

4. To the remaining dough, add the 1 tablespoon of strawberry powder, 1/4 teaspoon strawberry extract, 1 teaspoon of water and two drops of red food coloring. Beat until the dough is uniform in color.

5. Turn both doughs out onto the two prepared work surfaces. Pat each into a circle and then top with a large piece of parchment paper. Roll out each ball of dough to about 1/3 inch thickness. Place the rolled out dough and mat on a cookie sheet and chill in the refrigerator for about 30 minutes. (The dough is much easier to handle when cool.) 

6. Preheat the oven to 325°F and line a large baking sheet with a silicone mat or parchment paper. Using heart cookie cutters, cut out cookies and lift carefully with a spatula. For fun and variety, cut a small heart out of the middle of a larger heart, then fill the cut out space with a small heart of a different color, pressing gently to fuse the doughs together.

7. Place cookies on the prepared baking sheet. These cookies do not spread as they bake, so space about 1” apart on the baking sheet. Re-roll your dough when necessary and cut out more cookies. (If your dough gets too soft to work with, you can return it to the refrigerator for a bit to cool and firm up again.)

8. Bake the cookies for about 12 minutes, or until they are just starting to brown around the edges. Remove from the oven and let the cookies cool for 10 minutes on the pan. The cookies will be quite soft right out of the oven, but will firm up as they cool. Remove to a wire rack to cool completely. 

Notes: How many cookies you get depends on the size of your cookie cutters. *I recommend using a sweetener that is erythritol based for a crisper, firmer cookie. Allulose will result in a soft and delicate cookie.

Nutritional Information per serving (1/12th of recipe): 117 calories, 3.7 g carbohydrates (1.4 g dietary fiber, 0.9 g sugars, 1 g sugar alcohols), 11.4 g total fat (6.1 g saturated fat, 0 g trans fat), 36 mg cholesterol, 59 mg sodium, 9.1 mg calcium, 22 mg potassium, 78 IU Vit A, 1 mg Vit C, 1.7 g protein. Net carbs per serving: 2.3 grams

Photos and recipe by Kathy Sheehan, copyright 2024

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

Keto Shortcakes

Strawberry Shortcake is a summer tradition! Some people like theirs on a biscuit but, when I was growing up, we bought the little packaged shortcake cups often displayed near the strawberries in the summer months (see image below). They were light sponge cakes with a hint of lemon that soaked up the juices from the berries. I set out to recreate those iconic snack cakes and have succeeded with this recipe! These lightly sweet mini cakes are soft, have a light and airy texture and, if baked in a shortcake pan (as pictured), are nearly identical to the shortcakes I remember. Of course, if you don’t have a shortcake baking pan, just use a regular muffin pan. Piled high with berries and cream, this is a summer treat everyone will enjoy!

Keto Shortcakes

Makes 6 shortcakes (or muffins)

3 eggs

2 tablespoons lemon juice

1/4 cup heavy cream

½ teaspoon vanilla extract

1/4 teaspoon lemon extract

6 tablespoons Swerve Confectioners or LaKanto Powdered Monkfruit sweetener 

1/4 cup coconut flour

1/4 cup almond flour (or substitute an additional 1 TB coconut flour for nut free)

1 tablespoon unflavored whey protein powder

1½ teaspoons baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

Suggested Topping:

1 pint fresh strawberries, cut into fourths

1 tablespoon allulose or an erythritol-based powdered sweetener 

Serve with whipped cream

1. Spray a muffin pan with nonstick spray. Preheat overnight to 350 degrees F.

2. Place eggs, lemon juice, cream, vanilla extract, lemon extract and confectioners sweetener into a large bowl. Using an electric mixer, blend until combined or whisk by hand vigorously until well aerated.

3. In a small bowl, whisk together the coconut flour, almond flour, whey protein powder, baking powder, baking soda and salt until no lumps remain. Add the dry ingredients into the wet ingredients all at once and mix on low, then increase to medium speed. Scrap down the sides of the bowl and blend again. Once well combined, evenly pour the batter into the prepared baking pan or into each muffin cup  (¾ full).

4. Bake for 20 to 24 minutes, or until a toothpick in the center comes out clean. Allow to cool in the pan for 10 minutes before removing the cakes or muffins to a wire rack to cool completely.

5. Meanwhile, sprinkle allulose or your sweetener of choice over the strawberries, stir to coat the berries and allow to sit at room temperature for about 30 minutes. To serve, top the cake with strawberries and whipped cream. Enjoy!

6. Storage: These cakes can be stored at room temperature for 2 days, or refrigerate for longer. They can also be well wrapped and frozen up to 3 months. They are best served at room temperature.

Nutritional Information per mini cake (no topping): 106 calories, 4.6 g carbohydrate (1.8 g dietary fiber, 0.6 g sugars, 1 g sugar alcohols), 8.3 g total fat (4 g saturated fat, 0 g trans fat), 106 mg cholesterol, 208 mg sodium, 103 mg calcium, 249 mg potassium, 1 mg iron, 81 IU Vit A, 2 mg Vit C, 4.4 g protein. Net carbs per serving: 1.8 grams

Photos and recipe by Kathy Sheehan, copyright 2023

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

No Sugar Added Keto Fruit Jam (Peach, Cherry or Strawberry)

I don’t eat a lot of fruit because of the high carb count. But one thing I really enjoy is a teaspoon or two of sticky, gooey jam on my low carb, keto bread. And there are times when I just want a peanut butter and jelly sandwich! In a previous post, I mentioned the excellent keto bread recipe that I found that has made my life normal again. (Click here for the keto bread recipe.) With the bread problem solved, it was now time for me to turn to finding the best keto jam. There are a couple of store brands that are acceptable, but they are watery, taste a little off and, frankly, are nothing like the real thing. Jam making is not really difficult, but it can have special challenges when not using real sugar. I have discovered that allulose is the very best sugar alternative when making fruit jam, with absolutely no aftertaste! My amazing keto jam recipe is easily adaptable to most fruits, with minor adjustments. I provide recipes for cherry, strawberry or peach, but you can change it up to create your favorite flavor!

Tips and Tricks for Sugar Free Jam:

* You must use a pectin made especially for low or no sugar jam. Look for Pomona’s Universal Pectin, which is easy to find in most grocery stores or online. Follow the directions in the package to make the calcium water, which is the secret ingredient to properly thicken sugar free jams and jellies.

* Regular jam made with sugar typically reaches a temperature of 220°F when it is ready to be ladled into the jars. With sugar-free jams, the mixture will not rise to this temperature (usually no more than between 212 to 215°F), so you will have to use the “cold plate test” to determine when it is cooked enough to gel properly. Before you begin cooking the fruit mixture, place one or more small plates into the freezer to get cold. When you think your mixture is ready, spoon a small amount onto the cold plate and let it sit for a few minutes. If it forms a skin and begins to thicken and gel, then the jam mixture is ready for canning.

* You can use fresh or frozen fruit to make jam. If using frozen, increase the amount to 6 cups of fruit and proceed with the recipe as directed.

* You do not have to process the finished jam in a boiling water bath, if you want to dig right in! Use sterilized jars, but place the finished jam in the refrigerator to set up and consume within 1-2 weeks. If you want to make your jam shelf-stable at room temperature for up to a year, you must follow the canning directions, always use new lids and submerge the filled jars in boiling water for 10 minutes and test to make sure it sealed properly (add 1 minute to boiling time for every 1000 feet above sea level). After it has cooled completely, check the lids for a seal. They should not flex when the center of the lid is pressed. A properly processed and sealed jar of jam is shelf-stable for 12-18 months. Refrigerate after opening and consume within 1-2 weeks.

The Recipes:

Each recipe yields about 3-1/2 cups

Cherry Jam:

5 cups of cherries, pitted (or 6 cups frozen)

1/2 cup bottled lemon juice

3 teaspoons calcium water (see Tips and Tricks section above)

1 cup allulose

2 teaspoons Pomona’s Universal Pectin powder

1 teaspoon cherry extract (optional), or to taste

Peach Jam:

5 cups peeled and chopped fresh peaches (or 6 cups frozen)

1/4 cup bottled lemon juice

4 teaspoons calcium water

1 cup allulose

2 teaspoons Pomona’s Universal Pectin powder

Strawberry Jam:

5 cups fresh, chopped strawberries (or 6 cups frozen)

1/4 cup bottled lemon juice

4 teaspoons calcium water

1-1/3 cups allulose

2 teaspoons Pomona’s Universal Pectin powder

1/2 to 1 teaspoon strawberry extract (optional), or to taste

Directions:

1. Prepare the boiling water canner. Put the canning rack on the bottom of a large pot, then heat the jars in simmering water until ready to use, for about 10 minutes. Wash the lids in soapy, hot water and set aside with the bands until you are ready to use them. (Do not boil the lids, but you can leave them in very hot water until you’re ready to use them.)

2. In a bowl, combine the allulose and pectin powder; set aside.

3. Prepare the fruit by peeling, pitting and chopping into chunks, whatever is required, and measure out the required amount (either 5 cups fresh fruit or 6 cups frozen). Put the fruit in a large pot over medium heat. Add the lemon juice and calcium water and stir. Bring to a boil, then use a potato masher to crush up the fruit to the desired consistency. If you like your jam chunky, then leave larger pieces of fruit. Bring to a rolling boil and, if needed, skim the foam and discard.

 

4. Gradually stir in the allulose/pectin mixture and continue to stir until the sweetener and pectin dissolves.

5. Bring the fruit mixture to a full rolling boil that cannot be stirred down. Boil hard for at least one minute, stirring constantly. Remove from the heat and skim any additional foam off the top if necessary. To test for the proper consistency, use the “cold plate test” as described in the Tips and Tricks section above.

6. Using a jar lifter, lift one jar out of the hot water and place it on a towel or wooden cutting board. Ladle the hot jam into the hot jar using a canning funnel. Leave 1/4 inch of head space at the top. Remove any air bubbles and wipe the jar rim with a paper towel or a clean cloth. Center a lid on the jar and apply the band, screwing it down until it is just fingertip tight. Repeat the process with the other jars until all of the jars are filled.

7. Process the jars in boiling water for 10 minutes, adjusting for altitude (add 1 minute to boiling time for every 1000 feet above sea level). Turn off the heat and let the jars sit in the canner, uncovered, until the water stops boiling or for several minutes. Very carefully remove the jars with the jar lifter, lifting them straight up (do not tilt jars as you lift them) and place them on a clean towel. You can gently blot any excess water from the top of each jar with a kitchen towel, but do not press down on the lid.

8. Let the jars cool undisturbed for 12 to 24 hours. You will hear a popping sound as the jars cool and create a vacuum seal. This is normal. After 12-24 hours, check the lids for a proper seal, they should not flex when the center is pressed. If any jars did not seal properly, you may put them in the refrigerator and use the jam immediately or you can reprocess them with a new lid.

Nutritional Information for Cherry Jam (2 teaspoons): Calories: 8 / 2 g carbohydrate / 0 g dietary fiber / 0 g fat / 0 g protein

Nutritional Information for Peach Jam (2 teaspoons): Calories: 6 / 2 g carbohydrate / 0 g dietary fiber / 0 g fat / 0 g protein 

Nutritional Information for Strawberry Jam (2 teaspoons): Calories: 4 / 1 g carbohydrate / 0 g dietary fiber / 0 g fat / 0 g protein

Photos and recipes by Kathy Sheehan, copyright 2022

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

Keto Strawberry Milk

I have a confession to make: When I was young, I loved Nestle’s Strawberry Milk powder to make strawberry milk. I still enjoy the flavor, but don’t want all the sugar and carbs. I created this recipe to satisfy my craving for something sweet, nostalgic and bursting with fresh strawberry flavor!

Keto Strawberry Milk

Makes 1 serving

3 ripe medium strawberries

8 oz. Keto Dairy Milk, click here for recipe (or unsweetened almond or coconut milk)

8 drops monkfruit extract or liquid Stevia, to taste

1/4 teaspoon vanilla extract

1/2 teaspoon strawberry extract

2 tablespoons heavy whipping cream

1. Place the strawberries, low carb milk of choice, monkfruit sweetener and extracts into a blender and blend on high until the strawberries are completely incorporated into the milk mixture.*

2. Add heavy cream and blend on low until incorporated. Pour into a glass and enjoy!

*Alternative Suggestion: If you’d like to turn this into a breakfast or meal replacement smoothie, add a scoop of protein powder to the blender in step 1.

Nutritional Information per serving (entire recipe): 251 calories, 3.7 g carbohydrate (0.7 g dietary fiber, 2.8 g sugars), 24.1 g total fat (15 g saturated fat, 0 g trans fat), 90 mg cholesterol, 146 mg sodium, 141.9 mg calcium, 84 mg potassium, 121 IU Vit A, 6.2 g protein. Net carbs per serving: 3 grams

Photo and recipe by Kathy Sheehan, copyright 2022

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

Keto Strawberry Ice Cream

It’s strawberry season in Maine! I normally do not eat a lot of fruit, but I make an exception for a few weeks when our local strawberries are in season. When they are freshly picked and ripe, you can taste the sunshine in every bite! However, to keep the carb count low enough to fit into a keto diet, the use of a little strawberry extract is necessary to give this ice cream more strawberry flavor. Creamy and SO DELICIOUS, this dessert is the perfect ending to a warm summer day! 

Keto Strawberry Ice Cream

Makes 8 servings

2/3 cup puréed ripe strawberries (or mashed with a potato masher into small chunks)

1/2 cup whole milk* (see notes)

3 tablespoons powdered monkfruit sweetener (I like LaKanto Monkfruit sweetener)

6 tablespoons allulose

A pinch of salt 

2 cups heavy cream

1-1/4 teaspoons strawberry extract (or to taste)

1/2 teaspoon vanilla extract

1 tablespoon vodka (optional, but reduces iciness from the strawberries)

1. In a medium bowl, whisk to combine the puréed strawberries, milk, sweeteners and salt until the sweeteners are dissolved. Stir in the heavy cream, extracts and vodka (if using). Cover and refrigerate a minimum of two hours. Whisk mixture together again before continuing.

2. Churn according to the manufacturer’s instructions for your ice cream maker. Churn until thickened, about 15 to 20 minutes. The ice cream will have a soft, creamy texture. If a firmer consistency is desired, transfer the ice cream to an airtight container and place in the freezer for 5 to 6 hours.

*Notes: I suggest the brand Fairlife Whole Milk, which has less sugar and is half the carbs of regular whole milk. If using regular whole milk, add 1-1/2 carbs per serving. For the whole milk, you can substitute unsweetened nut milk of your choice. To obtain the creamiest result, I suggest full fat, canned coconut milk.

Nutritional Information per 1/2 cup: 215 calories, 2.5 g carbohydrate (0.3 g dietary fiber, 1 g sugars, 0.5 g sugar alcohols), 24.5 g total fat (14.3 g saturated fat, 0 g trans fat), 82 mg cholesterol, 48 mg sodium, 11.4 mg calcium, 30 mg potassium, 237 IU Vit A, 0.5 g protein. Net carbs per serving: 2.2 grams

Photo and recipe by Kathy Sheehan, copyright 2022

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

Strawberry and Mascarpone Cream Cake

Last month, my mother celebrated her 86th birthday! It was my privilege to make her birthday cake so, of course, I wanted it to be extra special. This cake is not only delicious, it is extraordinarily beautiful being topped with sliced strawberries arranged in a flower design. I know you will WOW your family and guests whenever you serve this spectacular dessert! Mascarpone cream makes a wonderful frosting for any cake but, paired with strawberries, it is especially bright and refreshing. Perfect for a spring occasion!

Strawberry and Mascarpone Cream Cake

Makes one 8” cake (8 servings)

Cake:

48 grams coconut flour (about 7 tablespoons, lightly scooped and leveled)

6 tablespoons granulated erythritol sweetener (I like LaKanto Monkfruit Classic)

2-1/2 tablespoons unflavored whey protein powder 

1-1/2 teaspoons baking powder

1/8 teaspoon salt

3 large eggs

1/4 cup unsalted butter, melted and cooled

1/4 cup unsweetened coconut or almond milk

1 teaspoon vanilla extract

Mascarpone Cream Filling:

1-1/4 cups heavy whipping cream, cold

1/2 cup powdered erythritol sweetener 

1 teaspoon vanilla extract

8 oz. Plain, unsweetened mascarpone cheese, softened but still chilled

Topping:

About 1 quart fresh strawberries, leaves removed and sliced thinly lengthwise

1. Make the Cake: Preheat the oven to 325°F. Grease an 8 inch* cake pan well. Line the bottom with parchment paper and grease the paper.

2. In a medium bowl, sift together the coconut flour, sweetener, whey protein powder, baking powder and salt or whisk until no lumps remain. In a large bowl and using an electric mixer, beat the eggs, melted butter, coconut milk and vanilla extract until well combined. Add the dry ingredients and beat just until there are no lumps and the batter is smooth.

3. Pour the batter into the prepared pan and spread to the edges. Smooth the top. Bake about 30 minutes or until lightly browned around the edges, the top is slightly firm to the touch and a toothpick comes out clean. Do not over bake.

4. Remove from the oven and let cool in the pan for 10 minutes, then run a sharp knife around the inside of the pan and flip the cake out onto a wire rack to cool completely before frosting.

5. Make the Mascarpone Cream: Add the heavy whipping cream, powdered sweetener and vanilla extract to a large mixer bowl and whip on high speed until soft peaks form. Add the mascarpone cheese to the whipped cream and whip until stiff peaks form. It will happen fairly quickly.

6. Assemble the Cake: Spread or pipe the mascarpone cream thickly onto the cake. Arrange the strawberry slices on top of the mascarpone cream, starting from the outside edge and working to the center, overlapping slightly to create a flower pattern.

7. Cover loosely with plastic wrap and refrigerate. About 30 to 40 minutes before you plan to serve, remove the cake from the refrigerator and allow to sit at room temperature. Slice with a large, sharp knife. For a clean, pretty slices, wipe your knife between each cut.

*Notes: It’s important to use an 8 inch cake pan to achieve the proper height to your cake layer. If you use a 9 inch pan, bake for a shorter period of time. The result will be a thinner cake, resembling a tart more than a cake.

Nutritional Information per serving (1/8th cake): 376 calories, 10.7 g carbohydrates (3 g dietary fiber, 2 g sugars, 3.5 g sugar alcohols), 36.3 g total fat (21.8 g saturated fat, 0 g trans fat), 163 mg cholesterol, 174 mg sodium, 91.2 mg calcium, 97 mg potassium, 237 IU Vit A, 1 mg iron, 6.4 g protein. Net carbs per serving: 5.2 grams

Photos and recipe by Kathy Sheehan, copyright 2022

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

Burrata with Strawberry and Balsamic

With Valentine’s Day coming soon, you might find this easy recipe perfect to serve as a special appetizer, breakfast or dessert. Only three ingredients needed! Burrata cheese is a thin layer of fresh mozzarella wrapped around a creamy center. It’s perfect served with savory ingredients, but is also excellent with this combination of sweet strawberries and tangy balsamic vinegar. Choose a sugar-free strawberry jam that has no more than four carbs per tablespoon. My favorite is No Sugar Added Strawberry Jam made by Good Good. Stir it up and use it like a sauce. Then drizzle balsamic over all. You can serve this with low carb crackers or it’s excellent eaten directly from a spoon!

Burrata with Strawberry and Balsamic

Makes 2 servings

1 (4 oz.) Burrata Cheese Ball (can be purchased in the cheese section)

1 tablespoon No Sugar Added Strawberry Jam

1 teaspoon balsamic vinegar

1. Place the Burrata cheese ball on a serving plate and allow it to sit at room temperature for at least 15-20 minutes. 

2. Stir the sugar free jam to loosen it up and spoon over the top of the cheese ball. Drizzle 1 teaspoon of balsamic vinegar over all. Enjoy!

Nutritional Information per serving (1/2 cheese ball with toppings): 145 calories, 4.4 g carbohydrate (0 g fiber, 0.9 g sugars), 12 g total fat (8 g saturated fat, 0 g trans fat), 40 mg cholesterol, 121 mg sodium, 0.6 mg calcium, 3 mg potassium, 6 g protein. 

Recipe by Kathy Sheehan, copyright 2022

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

Keto Chocolate-Covered Strawberry Cheesecake Popsicles

When the weather is hot, there’s nothing as refreshing as a cold and creamy popsicle! It just brings out the kid in me. This fruit-laced popsicle is excellent with fresh, ripe strawberries, but cherries would be just as delicious!

Keto Chocolate-Covered Strawberry Cheesecake Popsicles

Makes 4-6 popsicles, depending on the size of your molds (mine made 5)

1 teaspoon unflavored gelatin powder

1 tablespoon + 1 teaspoon cold water

4 ounces cream cheese, softened

1/2 teaspoon vanilla extract

3/4 teaspoon strawberry extract

1 1/2 tablespoons powdered allulose, or to taste

1 1/2 tablespoons powdered erythritol sweetener 

1/4 teaspoon stevia powder

3/4 cup heavy cream

Add In:

1/2 cup finely chopped or puréed ripe, fresh strawberries (pulse in food processor to desired consistency), or 10 cherries*

“Magic Shell” Chocolate Coating:

1 cup sugar free chocolate chips (dark, milk or white)

2 tablespoons refined coconut oil

1. In a small bowl or ramekin, sprinkle the gelatin over the cold water and allow to sit for a few minutes to bloom. Microwave on high for 5-8 seconds until the gelatin is dissolved. Stir and set aside.

2. With an electric handheld or standing mixer, beat the cream cheese until fluffy and no lumps remain. Add the extracts and sweeteners and beat again to incorporate. Add the heavy cream and whip until medium peaks form. Add the gelatin mixture and beat briefly on low or medium speed until well distributed and combined.

3. With a rubber spatula or large spoon, fold in the puréed strawberries. Spoon into popsicle molds and freeze until very firm, overnight is best.

4. To make the chocolate coating, place the sugar free chocolate chips and coconut oil into a tall, narrow microwaveable cup or mug (one that is wide enough that the popsicles will fit inside). Microwave at 50% power for 30 seconds, allow to sit for 1 minute and stir until chocolate is melted and completely smooth. If additional heating is needed, microwave at 50% power for 12 second intervals, stirring after each heating. Do not overheat or boil. Allow to cool a bit before dipping popsicles.

5. Remove the popsicles from their molds and dip into the chocolate mixture, allowing the excess to drip off. Place on a parchment-lined plate or small baking sheet. Return the popsicles to the freezer for at least 10 minutes or until chocolate has hardened. (I decorated mine with stripes of melted white chocolate tinted with red food coloring after the chocolate coating had hardened, but that is optional.)

*Note: You can make these popsicles with sweet dark cherries (fresh or thawed from frozen) instead of strawberries. Adjust the extracts to 1/4 teaspoon vanilla extract and 1 teaspoon cherry extract and omit the strawberry extract.

Nutritional Information per popsicle with chocolate coating: 158 calories, 5.9 g carbohydrate (2 g dietary fiber, 1.4 g sugars), 16.5 g total fat (9.7 g saturated fat, 0 g trans fat), 52 mg cholesterol, 25 mg sodium, 5.4 mg calcium, 37 mg potassium, 14 mg Vit C, 150 IU Vit A, 1.1 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 Strawberry Mousse Chaffle Cake

My daughter likes to joke and say, “You eat more cake than any diabetic I know!” When they’re gluten free, low carb/keto and sugar free, why not? I especially enjoy making tiny cakes because I don’t have a large crowd to feed, it’s just me and my husband, so a mini cake will provide a serving or two and then we’re done. No leftovers to get stale or tempt me for a week! Chaffle cakes are so quick and easy, they’re even lower carb than my other cakes, and they’re fun! This recipe is bright and refreshing on a winter’s day. To give it an extra strawberry boost, I crushed unsweetened, dried strawberries into a powder and added it to both the batter and the frosting. It lends a pretty pink color, too. The mousse frosting can be made by itself and served in a dish or the strawberry chaffles are excellent eaten as they are, but the combination is truly a special Valentine’s Day treat!

Low Carb Strawberry Mousse Chaffle Cake

The cake makes 3 servings, plus extra chaffles for snacking

Strawberry Chaffle Ingredients:

2 eggs, room temperature 

2 ounces cream cheese, softened

1 tablespoon coconut flour

1/2 teaspoon baking powder

2 tablespoons granulated erythritol sweetener 

1 teaspoon vanilla extract

1/2 teaspoon strawberry extract (I used McCormick brand)

1/8 teaspoon cake batter extract, optional (but gives a nice flavor. I used McCormick brand)

2 teaspoons unsweetened, dried strawberries, crushed into a powder (I used Trader Joe’s, see photo below)

1 tablespoon water

2 drops red food coloring, optional

Strawberry Mousse Frosting:

1/4 cup cold heavy cream

2 tablespoons cream cheese, softened

2 tablespoons unsalted butter, softened

2 tablespoons powdered erythritol sweetener 

1/4 teaspoon strawberry extract 

1 teaspoon unsweetened, dried strawberries, crushed into a powder

1-2 drops light pink food coloring, optional

Decorative Toppings (optional):

Sliced strawberries

Sugar free sprinkles

To make the chaffles:

1. Preheat a mini 4-inch waffle maker (I used a Dash Mini). In a mixing bowl or a 2-cup glass measuring cup (or a straight-sided pint mason jar), add all of the chaffle ingredients and whisk thoroughly to combine. I find it easier to do this with an immersion blender in a tall measuring cup or mason jar, but a hand whisk will do fine. Just be sure to whisk until no lumps remain and the batter is smooth. (Below is a picture of the dried strawberries I used to make the strawberry powder.)

2. Spoon 3-4 tablespoons of the batter into your preheated mini waffle maker. Close the lid and cook for about 3 minutes and 15 seconds or until cooked through. You don’t want to cook your waffle until crispy or too brown because it will make your cake tough and dry. The chaffle will be soft when it is removed from the waffle maker, but will firm up a bit upon cooling. Place the chaffle on a wire rack to cool.

3. Repeat to make another 3-4 strawberry chaffles (I made 5 chaffles). Allow the cooked chaffles to cool completely before assembling your cake.

Make the Strawberry Mousse Frosting. This recipe makes enough to frost a 3-layer mini cake (between the layers, top and sides), as pictured. Or will frost a 4-5 layer cake (between the layers and top), if the sides are left bare. Double the recipe if you like a lot of frosting or want to cover a taller cake completely.

4. In a small and deep bowl, whip the cold heavy cream using an electric mixer on high until stiff peaks are formed; set aside.

5. In a separate medium bowl, beat the cream cheese and butter with an electric mixer until fluffy and no lumps remain. Add the powdered sweetener, strawberry extract, strawberry powder and food coloring (if using) and beat until well combined and the mixture is smooth and fluffy.

6. Add 1/3 of the whipped cream to the cream cheese mixture and beat briefly with an electric mixer on low until well incorporated and the cream cheese mixture is creamier and not as stiff.

7. Switch to a rubber spatula and gently fold the remaining whipped cream into the cream cheese mixture until no streaks remain and a spreadable consistency is reached.

8. Frost your cake and decorate with sliced strawberries or sugar free sprinkles, as desired.

Nutritional Information per serving (1/3 of a 3-layer cake with frosting): 284 calories, 5.8 g carbohydrate (0.6 g dietary fiber, 1.1 g sugars, 2.9 g sugar alcohols), 27.5 g total fat (16.8 g saturated fat, 0 g trans fat), 159 mg cholesterol, 189 mg sodium, 69.4 mg calcium, 33 mg potassium, 281 IU Vit A, 1 mg Vit C, 5 g protein. Net carbs per serving: 2.3 grams

Nutritional Information per 1 chaffle (no frosting): 80 calories, 3 g carbohydrate (0.5 g fiber, 0.6 g sugars, 1.6 g sugar alcohols), 5.7 g total fat (3.3 g saturated fat), 3.5 g protein. Net carbs per 1 chaffle: 0.9 grams

Nutritional Information for Strawberry Mousse Frosting only (1/3 recipe): 204 calories, 2.9 g carbohydrate (0 g fiber, 0.5 g sugars, 1.6 g sugar alcohols), 28.8 g total fat (13.6 g saturated fat), 1.4 g protein. Net carbs per serving of frosting only: 1.6 grams

Photos and recipe by Kathy Sheehan, copyright 2021

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

Vanilla Creme Mini Donuts with Strawberry Vanilla Glaze

I found adorable mini donut pans on sale at such a great price, I just had to buy two for my collection. Each cavity needs one tablespoon of batter, so a single recipe makes a lot of donuts. With Valentine’s Day on the horizon, I thought tiny pink donuts would be festive and fun! The best part is that each mini donut is only 1 carb, so they make a great low carb treat anytime of day. (If you don’t have a mini donut pan, these work just as well in a regular size donut pan but extend the baking time to about 15 minutes.) To color and flavor the icing, I crushed no sugar added, freeze-dried strawberries into a powder. If additional coloring is needed, you’ll only need a drop or two of red food coloring (see the photo below for a brand of natural, vegetable-based food dye I use). The colorful sugar free sprinkles puts these little party poppers over the top!

Vanilla Creme Mini Donuts with Strawberry Vanilla Glaze

Makes 30 mini donuts or 8 regular-size donuts

Donut Ingredients:

1 cup almond flour

1/4 cup granulated erythritol sweetener

2 tablespoons unflavored whey protein powder

1 teaspoon baking powder

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

1/8 teaspoon salt

1 large egg

2 egg yolks

1/4 cup heavy cream

1/4 cup almond or coconut milk

2 tablespoons butter, melted

1/2 teaspoon vanilla extract

Glaze Ingredients:

2 ounces unsweetened cocoa butter (24 discs)

2 tablespoons heavy cream

1/2 ounce cream cheese (1 tablespoon)

A pinch of salt

3/4 teaspoon vanilla extract

1 1/2 tablespoons powdered erythritol

1 tablespoon no sugar added, freeze-dried strawberries, crushed into a fine powder

1-2 drops red food coloring, if needed to reach desired pink color

Garnish:

Sugar free sprinkles (optional)

1. Preheat oven to 325 degrees Fahrenheit. Spray each cavity of the donut baking pan with non-stick vegetable spray or grease with butter; set aside.

2. In a large bowl, whisk or sift together the almond flour, erythritol, protein powder, baking powder, vanilla powder and salt; set aside. In a separate bowl, whisk together the egg, yolks, heavy cream, almond or coconut milk, melted butter and vanilla extract. Pour the wet ingredients into the dry ingredients and whisk well to combine.

3. Fill each donut cavity about 2/3 full. Bake for about 10 minutes or until the edges are golden brown and the tops are just firm to the touch. Remove from the oven and allow to cool in the pan for a few minutes before turning them out onto a wire rack to cool completely.

4. To make the glaze, place the heavy cream, cocoa butter, cream cheese and salt into a small saucepan and heat until just simmering. Remove from heat and allow the cocoa butter to melt and cream cheese to soften. (Alternately, you can microwave the mixture in a microwave-safe bowl in 15 second increments until cocoa butter is just melted.) Whisk until smooth. Add vanilla extract, powdered erythritol and strawberry powder and stir to combine. If desired, you can add 1-2 drops of red food coloring until you’re satisfied with the pink color. (The glaze will be thin, but will thicken up as it cools. To hasten the process, place glaze in the refrigerator for about 5 minutes and whisk.)

5. Dip the tops of the cooled donuts into the glaze. Place the glazed donuts on a wire rack over a cookie sheet to catch any drips. While the glaze is still wet, sprinkle with sugar free sprinkles, if desired. Cool until the glaze is set.

Nutritional information per mini donut with glaze (based on the recipe making 30 mini donuts): 62 calories, 1 g carbohydrate (0.4 g dietary fiber, 0.2 g sugars), 5.9 g total fat (2.7 g saturated fat, 0 g trans fat), 27 mg cholesterol, 25 mg sodium, 37.2 mg calcium, 5 mg potassium, 26 mg Vit A, 1.5 g protein. Net carbs per serving: 0.6 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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

Low Carb Strawberry Mousse Shortcake Cups

The strawberry harvest is coming to an end in Maine. I created these very special dessert cups, with the sweet and creamy flavors of strawberry shortcake, as a last hurrah! They store well and will last for many days covered in the refrigerator, so I can extend the enjoyment of one of my favorite fruits for a bit longer. Since I only eat fruit when it is local and in season (I don’t eat fruit during the winter), I’m savoring the last strawberries of the season and these individual dessert cups are a great way to do it!

Low Carb Strawberry Mousse Shortcake Cups

Makes 8 servings

Crust Ingredients:

3/4 cup almond flour

2 tablespoons butter, chilled and cubed

2 tablespoons granulated or powdered erythritol 

1/4 teaspoon xanthan gum

1/8 teaspoon salt

1/4 teaspoon lemon extract

Strawberry Mousse Filling:

4 ounces cream cheese, softened

15 small to medium strawberries, sliced

3 tablespoons powdered erythritol 

1/2 cup heavy whipping cream

10 drops of monkfruit extract or liquid stevia if needed for additional sweetness (optional)

1/8 teaspoon xanthan gum (optional and only if needed)

Whipped Cream Topping:

1/2 teaspoon dry gelatin powder

2 teaspoons water

1/2 cup heavy whipping cream

1/2 teaspoon vanilla extract

8-10 drops of monkfruit extract or stevia to taste

1. For the crust, preheat the oven to 350 degrees Fahrenheit. Lightly spray the bottom of eight 4 ounce glass jelly jars or oven-proof dessert cups with non-stick coconut oil spray and place on a baking sheet: set aside.

2. Combine the almond flour, chilled butter cubes, 2 tablespoons erythritol, xanthan gum, salt and lemon extract in a food processor. Pulse until mixture resembles fine crumbs. Divide the mixture evenly between the eight jars and gently tamp down to create an even layer. Bake for 10 minutes in the preheated oven. Remove from the oven and cool completely.

3. After the crust has cooled, prepare the strawberry mousse by first mashing the strawberries with a potato masher or the tines of a fork until you have small pieces and the strawberries and their liquid measures about 2/3 cup (do not use more than 2/3 cup). Set aside.

4. In a large mixing bowl, beat the softened cream cheese and 3 tablespoons powdered erythritol with an electric mixer until light and fluffy. Add the strawberries and their liquid and 1/2 cup heavy cream and beat vigorously until the mixture increases in volume and is thick with the consistency of whipped frosting. Taste and add additional sweetening if needed (this is optional and will depend on the natural sweetness of the strawberries).

5. Optional and only if additional thickening is needed, sprinkle 1/8 teaspoon xanthan gum over the mousse and beat vigorously to incorporate. You will notice an immediate slight thickening of the mixture, but do not add more because once refrigerated the mousse with thicken further. Divide the mousse equally between the eight jars and refrigerate for at least 30 minutes to firm up.

6. To make the cream topping, first sprinkle the 1/2 teaspoon dry gelatin powder over 2 teaspoons of cool or room temperature water and then heating in the microwave for about 5 seconds, stir until dissolved: set aside.

7. Pour 1/2 cup heavy cream into a large mixing bowl. Add the vanilla extract and monkfruit or stevia drops. Beat until soft peaks form. While mixing on low, slowly drizzle in the dissolved gelatin and increase the speed of the mixer and beat on high until thick peaks have formed. Spoon or pipe the whipped cream over the mousse and refrigerate the dessert cups until ready to serve.

8. These desserts can be covered and stored in the refrigerator for up for 4 days. If desired, top each dessert with a small strawberry as garnish before serving.

Nutritional Information per serving: 223 calories, 4.4 g carbohydrate (1.4 g dietary fiber, 1.3 g sugars), 22.5 g total fat (10.9 g saturated fat, 0 g trans fat), 59 mg cholesterol, 105 mg sodium, 35 mg calcium, 98 mg potassium, 574 mg Vit A, 3.5 g protein. Net carbs per serving: 3 grams.

Photo and recipe by Kathy Sheehan, copyright 2019

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

Shortcake in a Mug

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

Shortcake in a Mug

Makes 2 servings

1/4 cup almond flour

2 teaspoons golden flaxseed meal or coconut flour

1 tablespoon Lakanto Monkfruit sweetener (or other erythritol sweetener)

1/2 teaspoon baking powder

A pinch of salt

1 egg, slightly beaten

1 teaspoon lemon juice (or almond milk)

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

1/2 teaspoon vanilla extract or unsweetened vanilla powder

5 drops monkfruit extract or liquid stevia

1 teaspoon melted butter (or ghee for dairy free)

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

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

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

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

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

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

Recipe by Kathy Sheehan, copyright 2016

Milk and Non-Dairy Kefir

Kefir is a fermented milk beverage often described as a drinkable yogurt.  It is similar to yogurt, although kefir has more of the beneficial live organisms that many people hope to receive from yogurt to improve their health.  By consuming fermented and cultured foods, it helps to reduce inflammation which is a hallmark of T2 diabetes, and balance your gut microbiome.  It's extremely easy to make, requiring only milk or non-dairy milk (I use 100% coconut milk) and a culture starter known as kefir grains (not really a grain like wheat, but that's what they're called).  Kefir grains are a colony of the beneficial bacteria that will turn ordinary milk into kefir.  Lately. I've been having a wonderful time making batch after batch of delicious coconut milk kefir and flavoring it with chocolate, strawberries and, as pictured here, fresh cherries!  I am feeding my microbiome and seeing the positive results on my blood glucose monitor!  I highly encourage you to start making your own kefir and experimenting with different flavorings.  Below is the basic plain recipe, which can be made with any dairy milk from cow to goat, or full-fat coconut milk for non-dairy kefir.  Enjoy!

Milk or Non-Dairy Plain Milk Kefir

Makes 6-8 servings (1/2 cup)

3-4 cups milk of choice (If using coconut milk, choose full-fat and not coconut milk beverage)

2 tablespoons kefir grains (or use one packet of powdered starter)*

Place the milk and kefir grains (or powdered starter) into a clean, glass quart-size Mason jar.  Cover with cheese cloth and secure with a rubber band or cover loosely with the jar lid.  As the milk ferments the organisms will release gas, so it needs a way to escape.  Place at room temperature on your kitchen counter for 8-24 hours until it is slightly sour and tangy to your liking.  It's difficult to tell you an exact amount of time because fermentation happens at different rates depending on the vitality of the kefir grains, the temperature in your kitchen and your personal taste.  Check after 8 hours by tasting and continue checking at regular intervals until it reaches the level of tang that you like.  The longer it ferments, the more sour and tangy it will become.  It should taste similar to yogurt.

Pour through a fine mesh strainer to remove the lumpy kefir grains and store the strained kefir in the refrigerator.  (Do not refrigerate with grains still in the kefir; you must strain them out and save them to start your next batch.  If using powdered starter, strain and keep any small lumpy grains for your next batch.  If using powdered starter, you'll also need to hold back about 1/4-1/2 cup of the plain cultured kefir to add to your next batch.)  Kefir will keep in the refrigerator for about a week, although it may continue to thicken and ferment, becoming more tangy with time.  If it becomes too thick, either eat it with a spoon or add more milk and blend to reach desired consistency.

You can immediately start a new batch with your kefir grains or add them to 1-2 cups of milk and store them in the refrigerator for a few days before making more kefir.  When making non-dairy kefir, it's advisable to store your kefir grains between batches in dairy milk to keep them alive and in good condition.  The preferred food for kefir grains is lactose (milk sugar), so you'll need to revitalize them every few batches by storing them in milk.  Before making another batch of non-dairy kefir, strain and rinse the kefir grains in cool water, which will remove nearly all of the dairy residue.  If you are extremely sensitive to dairy, your best choice would be to use the powdered starter (instead of grains).  Body Ecology brand powdered kefir starter will make about 7 batches before you need to begin again with a new packet of powdered starter.

*Resources: The website Cultures for Health (www.culturesforhealth.com) sells both kefir grains and Body Ecology brand powdered kefir starter.  Also, the website offers many step-by-step, how-to videos for making a wide variety of cultured foods.  I highly recommend you check them out!

How to flavor your kefir:

Strawberry or Cherry Kefir:  Take 3/4 to 1 cup of fresh, sliced strawberries or cherries and gently heat them in a saucepan to release their juices.  Allow the heated fruit to come to room temperature.  Add the cooled fruit and 3 cups strained, plain kefir to a blender and blend until smooth.  Add 5-10 drops of liquid stevia to taste.  You might also wish to add vanilla extract.  If kefir becomes too thick after refrigeration, simply add additional milk and blend until desired consistency.  Try this variation with other berries!

Chocolate Kefir:  Heat 1/2 cup milk, 3 tablespoons unsweetened cocoa powder and 1/2 teaspoon stevia powder in a saucepan.  Stir constantly until cocoa powder dissolves and no lumps remain.  Remove from heat and allow to cool.  Stir again and add this mixture and 3 cups plain kefir to a blender.  Add 1/2 teaspoon vanilla extract and blend until smooth.  Taste and add additional sweetening as desired.  Store in the refrigerator.

Other uses for kefir:  Create your own flavored kefir by trying different fruits!  Use kefir in your smoothies or to make kefir ice cream (see my Pumpkin Pecan Kefir Ice Cream recipe here).  You can make kefir cheese (similar to cream cheese) from thick, dairy kefir by allowing the whey to drain from the kefir overnight through a fine-mesh strainer lined with several layers of cheese cloth.  Note: Non-dairy kefir usually isn't as thick as dairy kefir and may not work for making kefir cheese.

Cherry Chocolate Chip Kefir Ice Cream

 Nutritional Information per 1/2 cup serving will vary depending on type of milk used and other flavor additions.  Plain kefir will have approximately the same nutritional information as the milk used to make it.  Check the packaging label on the milk carton.

Recipe by Kathy Sheehan, copyright 2015.

Strawberry Shortcake with Cream Gelatin Dessert

I love gelatin desserts!  They're simple to make, are light and delicious, and have many health benefits. This beautiful dessert looks spectacular in a tapered glass to show off the layers.  The bottom layer is a silky, vanilla cream made with cashew butter.  The top layer is sweet and fruity from pureed strawberries mixed with coconut milk.  The combination is reminiscent of strawberry shortcake.  It makes a very special Valentine's Day treat!

Strawberry Shortcake with Cream Gelatin Dessert

Makes 6 servings

Shortcake Layer:

1/2 cup water

1/4 cup full-fat coconut milk

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

2 tablespoons creamy cashew butter

1-1/2 teaspoon unflavored gelatin powder

1/4 + 1/8 teaspoon 100% stevia powder (or to taste)

1 teaspoon vanilla extract

Strawberry Layer:

1/4 cup full-fat coconut milk

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

1/2 cup water

1/2 cup frozen strawberries, thawed (about 6-8 berries)

1-1/2 teaspoon unflavored gelatin powder

2-3 drops lemon juice

1/4 + 1/8 teaspoon 100% stevia powder (or to taste)

fresh, whole berries and a sprinkle of unsweetened shredded coconut to garnish, optional

1.  Begin by making the shortcake layer.  Put 1/2 cup water in a small saucepan and place over medium-low heat.  Heat to boiling and add the 2 TB of cashew butter, whisk until nut butter has melted.  While the water is coming to a boil, measure 1/4 cup coconut milk and 1/4 cup almond milk in a small bowl and stir.  Sprinkle 1-1/2 teas. unflavored gelatin powder over the milks and allow to sit for a few minutes.  When the water-cashew butter mixture is boiling, reduce heat to low and whisk in the milk-gelatin mixture and continue whisking until gelatin is completely dissolved.  Remove from heat and add 1/4 + 1/8 teas. stevia powder and 1 teas. vanilla extract.  Whisk until blended.  Taste and, if necessary, adjust sweetness.  Divide equally between serving dishes and put into the refrigerator for at least 30 minutes until just set.

2.  After the shortcake layer has been in the refrigerator for about 10 minutes, you can begin the strawberry layer.  Place the strawberries into a blender and add 1/4 cup coconut milk and 1/4 cup almond milk.  Blend until strawberries are pureed and mixture is smooth.  Pour into a small bowl, sprinkle 1-1/2 teas. gelatin powder over top; set aside.  Without rinsing the blender, add 1/2 cup water and blend on high until any remaining strawberry mixture blends with the water.  Pour "pink" water and 2-3 drops of lemon juice into a small saucepan and heat over medium-low heat until boiling.  Reduce heat to low and whisk in strawberry milk-gelatin mixture and whisk until gelatin is completely dissolved. Remove from heat and add 1/4 + 1/8 teas. stevia powder.  Taste and, if necessary, adjust sweetness.  Allow to remain at room temperature, stirring occasionally, until shortcake layer is just set.  Divide strawberry mixture equally between serving dishes, pouring gently so not to disturb the shortcake layer.  Return to refrigerator and allow desserts to chill until completely set.

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

Nutritional Information per serving (not including garnish): 78 calories, 3.3 g carbohydrate (0.3 g dietary fiber, 0.9 g sugar), 6.2 g total fat (3.2 g saturated fat, 0 g trans fat), 0 mg cholesterol, 22 mg sodium, 29.1 mg calcium, 46 mg potassium, 2.3 g protein.  Net carbs per serving: 3 grams

Recipe by Kathy Sheehan, copyright 2015

The Creamiest Homemade Dairy Free Yogurt

Since learning that I am highly sensitive to casein, the protein in milk products, I've had to find substitutions for my favorite dairy foods.  There are alternative, dairy free yogurts on the market, but either they are too high in carbohydrate and added sugar or they just taste strange!  Most are low or fat free, making their texture more like a sweet panna cotta or jello than what you'd expect from a tangy, creamy yogurt.  I've created a superior DF yogurt that is creamy, so delicious, very low carb and with that distinctive yogurt zip.  It is 1000 times better than the dairy free yogurt you can buy in the store and it's incredibly easy to make.  

First, you need to know that making yogurt from a non-milk base requires some kind of thickener.  I use high-quality, unflavored gelatin powder (Great Lakes brand) because it gives consistent, successful results.  I've experimented with a variety of dairy free milks and have never had a failure.  Secondly, if you want your yogurt to be a good source of calcium, you will need to use a mixture of milks, in which at least one contains plenty of calcium per cup.  In this recipe, I've used a mixture of 100% high-fat coconut milk for creaminess and Silk brand unsweetened cashew milk because it contains 450 mg of calcium per cup.  (You can use any calcium-fortified nut milk, such as almond, coconut, flax, soy or hazelnut.  Choose your favorite.)  Also, you can experiment with the ratio of full fat coconut milk to nut milk.  The creaminess comes from the coconut milk, so I don't think I'd go lower than 50:50, but if having a lower fat and less creamy yogurt is desirable, then experiment until you find a combination that's right for you.  Finally, I have cultured my yogurt in a yogurt maker, which is a fairly inexpensive piece of kitchen equipment.  I got mine for less than $30 on Amazon and I love it!  If you don't have a yogurt maker, you can "cook" your yogurt on a heating pad or in the oven (search online for how to do it).  Culturing takes 15-20 hours to get the right flavor, so I usually prepare the yogurt base in the evening and let it "cook" all night.  This recipe explains how to make plain, unsweetened yogurt, to which you can add your favorite fruits and flavorings before serving.  If you use your creativity, every jar in a batch can be different!  Below I describe several of my favorite additions to make a variety of yogurt flavors.  Once you make your own dairy free yogurt, you'll never buy it in a store again!

The Creamiest Homemade Dairy Free Yogurt

Makes 7 servings (about 3/4 cup each)

3 cups full-fat coconut milk, canned (I use Aroy-D brand)

2 cups calcium-fortified nut milk (I use Silk Unsweetened Cashew Milk, look for 1g carb per serving)

4 level teaspoons unflavored gelatin powder (I use Great Lakes brand)

1 tablespoon raw honey

1-1/2 packets non-dairy yogurt starter (I recommend Belle + Bella Yogo)*

Equipment needed: large very clean saucepan, very clean whisk, candy thermometer, measuring spoons, small jars with lids, yogurt maker (or search online for alternate method for culturing using a heating pad or oven), glass measuring cup with spout (optional).

1.  Measure coconut milk and 1 cup of nut milk into the large saucepan.  Heat over medium heat, stirring occasionally, until mixture reaches a temperature of 180-degrees Fahrenheit.  

2. In a glass measuring cup, measure remaining 1 cup nut milk and sprinkle the gelatin over the top of the milk.  Allow to sit for a few minutes, then whisk the gelatin into the milk.  Add the gelatin mixture into the hot coconut milk mixture and allow the temperature to return to 180-degrees.  (Gelatin mixture can be added prior to the milk mixture reaching 180-degrees.). Whisk until gelatin is completely dissolved.  Remove saucepan from heat.

3.  Add honey and whisk.  The honey is necessary to feed the culture, so do not use a sugar-free sweetener for this step.  Allow the hot milk mixture to cool until it reaches 110-degrees.  (You can hasten the cooling process by placing the saucepan into a sink of cool water, just make sure water doesn't spill into the milk.)

4.  When the milk mixture cools to 110-degrees, pour about 2 cups into the glass measuring cup.  While whisking, add the yogurt starter.  Whisk until completed dissolved.  Return the milk with starter to the saucepan and whisk to combine.  

5.  Using the glass measuring cup, pour milk mixture into individual serving jars and place into the yogurt maker (or follow your machine's instructions).  Do not place lids on the jars.  Culture (or "cook") the yogurt for 15-20 hours.  (The less time allowed for culturing results in a sweeter yogurt. You can increase time for a tangier yogurt, but I wouldn't exceed 24 hours.)  While "cooking," the mixture will be thin and separate into white milk on top and a clear liquid on the bottom, but don't worry, it is normal.

6.  After 15-20 hours, place a lid securely on each jar and shake gently to fully blend the two layers.  Refrigerate for at least 8 hours or overnight to set.

* You can substitute 1/2 cup coconut yogurt with live cultures for the starter or use the powder from probiotic capsules equaling about 35 billion.  I have tried the probiotic method, but was not pleased with the result.  Either the probiotic I used was no longer alive, or it didn't culture well.  For me, the distinctive yogurt tang just wasn't there.  From my experience, the starter powder works very well.  

Nutritional Information per serving (3/4 cup), plain yogurt: 196 calories, 4 g carbohydrate (0 g dietary fiber, 3.7 g sugar), 18.6 g total fat (12.9 g saturated fat, 0 g trans fat), 0 mg cholesterol, 70 mg sodium, 141.5 mg calcium, 2.6 g protein.  Net carbs per serving: 4 grams

Some of my favorite low-carb flavors (be sure to add these additional carbs to the yogurt for the full count):

Raspberry with a Hint of Chocolate: With a fork, mash 2 tablespoons of raspberries in a bowl.  Add a serving of plain yogurt and 2-3 drops of Chocolate Raspberry flavored liquid stevia.  If you want more chocolate flavor, add 1 teaspoon unsweetened cocoa powder and 2-3 more drops of stevia or to taste.  Stir to combine.  (Substitute finely chopped cherries for the raspberries, if desired.)

Pumpkin Spice: Place 1 heaping tablespoon of unsweetened cooked pumpkin in a bowl (canned is fine).  Add 1/2 teaspoon pumpkin pie spice and 1/4 teaspoon vanilla extract and stir.  Add one serving of plain yogurt and 4 drops of plain or Vanilla Creme liquid stevia, or to taste.  Stir to combine.

Strawberry Vanilla: With a fork, mash 2-3 ripe strawberries in a bowl.  Add one serving of plain yogurt, 1/4 teaspoon vanilla extract and 3-4 drops of plain or Vanilla Creme liquid stevia or to taste.  Stir to combine.  (Substitute blueberries for strawberries, if desired, or a combination of berries.)

Maple Vanilla Walnut: Place 3-4 walnuts into a plastic bag and hit with the handle of a butter knife to break into small pieces, or chop with a knife.  Mix together the plain yogurt, walnuts, 1/4 teaspoon vanilla extract, 1/2 teaspoon maple syrup (or sugar free maple syrup) and 2 drops of plain or Vanilla Creme liquid stevia or to taste.  Stir to combine.  Sprinkle with nutmeg and serve.  (Substitute pecans for the walnuts and 2 drops of black strap molasses for the syrup, if desired.)

Recipes by Kathy Sheehan, copyright 2014