Wednesday, September 25, 2019

Banana Nut Chaffles

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 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. 

Friday, September 20, 2019

Cinnamon Roll Chaffles with Cream Cheese Frosting

Cinnamon Roll Chaffles with Cream Cheese Frosting
I’ve been experimenting with cinnamon chaffle recipes that often call for mozzarella cheese as an ingredient. Personally, I don’t like the flavor of mozzarella cheese in a sweet chaffle (although it’s great in savory recipes or bread chaffles), but it provides a crispness that can otherwise be lacking in a chaffle made with cream cheese. To combat this problem, I added another tablespoon of almond flour to the batter and it worked great! Crispy on the outside and tender in the middle, just how I like it. Keep in mind that the extra tablespoon of almond flour adds 1.5 carbs, so if you’re looking for a chaffle with fewer carbs, just go with one tablespoon. The chaffles will be softer, but the cinnamon roll flavor will still be there.

Cinnamon Roll Chaffles with Cream Cheese Frosting
Makes 1 serving (2 chaffles)

Chaffle Ingredients:
1 tablespoon cream cheese, softened (or substitute sour cream or ricotta)
1 large egg
1 teaspoon melted butter
2 tablespoons almond flour (or 1 tbsp coconut flour)
1/4 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon extract (or add 1/2 teaspoon more cinnamon)
6-8 drops LaKanto Monkfruit extract, to taste (or 2 teaspoons granulated erythritol)

Cream Cheese Frosting Ingredients:
1 ounce cream cheese, softened
2 teaspoons powdered erythritol, or to taste
1 teaspoon vanilla extract
1-2 tablespoons heavy cream

Preheat a mini 4” waffle maker. (If you’re using a regular size waffle maker you will need to double or triple the recipe.) Mix all of the ingredients until a smooth batter forms. (If needed, you can microwave the cold cream cheese for about 5-8 seconds on high to soften before adding the rest of the ingredients.) Divide the batter in two and cook each chaffle for 4 minutes until nicely browned and crispy. This recipe makes two mini 4” chaffles.

In a small bowl, whisk all of the frosting ingredients together and add enough heavy cream to reach a desired spreading consistency. Spread the frosting on the warm chaffles and sprinkle with additional cinnamon. Enjoy!

Nutritional Information for 2 chaffles with frosting: 408 calories, 9.3 g carbohydrate (2.8 g dietary fiber, 2.3 g sugars), 34.8 g total fat (16.8 g saturated fat, 0 g trans fat), 271 mg cholesterol, 352 mg sodium, 202 mg calcium, 192 mg potassium, 932 mg Vit A, 2 mg iron, 12.4 g protein. Net carbs per serving: 6.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019
All rights reserved. Please do not duplicate without the author’s permission. 

Tuesday, September 3, 2019

Low Carb Crab Cakes

Low Carb Crab Cakes
I love crab cakes! Usually they are made using breadcrumbs as a filler, but I’ve substituted riced cauliflower for the bread to make these gluten free, as well as low carb. You can fry them up in a skillet or use a waffle iron. Serve them with a squeeze of lemon, tartar sauce or aioli. (I especially enjoy Stonewall Kitchen’s Lemon Herb Aioli.) DELICIOUSNESS!

Low Carb Crab Cakes
Makes 2 servings (3 crab cakes each)

1 tablespoon butter or ghee
1/2 stalk celery, chopped
2 tablespoons red pepper, finely chopped
1/2 shallot, finely chopped
2 cloves garlic, minced
1/4 cup riced cauliflower
Salt and pepper to taste
1/2 large egg (or more to bind, if needed)
1 tablespoon Worcestershire sauce
1/2 teaspoon Dijon mustard
3/4 teaspoon Old Bay seasoning
1/4 cup Parmesan cheese, grated
8 ounces lump crabmeat (not imitation), picked clean of shells
2 tablespoons avocado or coconut oil

1. Heat a large skillet over medium heat. Heat the butter, then add the celery, red pepper, shallot, garlic, riced cauliflower, salt and pepper. Sauté the vegetables until soft and translucent, about 8-10 minutes. Remove from heat and cool for a bit.

2. In a large mixing bowl, combine the egg, mayonnaise, Worcestershire sauce, Dijon mustard and Old Bay seasoning. Add the sautéed vegetables and mix well. Mix in the parmesan cheese and fold in the crabmeat. (If the mixture is too dry, add some more beaten egg.)

3. Divide mixture and form into six patties. Place them on a parchment lined plate or baking sheet. You can refrigerate at this point for 1-2 hours.

4. Heat the avocado or coconut oil in a large skillet over medium-high heat. Add the crab cakes and fry on the first side for a few minutes (without turning over) until well browned. Flip and cook the second side. (Alternatively, you can heat up a waffle iron and cook the crab cakes for 4-5 minutes or until well browned.)

5. Serve over chopped lettuce and top with a squeeze of lemon, tartar sauce or aioli. 

Low Carb Crab Cakes with Aioli
Nutritional Information per 3 crab cakes (no topping): 183 calories, 5.5 g carbohydrates (0.7 g dietary fiber, 2.4 g sugars), 7.3 g total fat (2.4 g saturated fat, 0 g trans fat), 175 mg cholesterol, 687 mg sodium, 268.5 mg calcium, 112 mg potassium, 527 mg Vit A, 25 mg Vit C, 2 mg iron,  24.3 g protein. Net carbs per serving: 4.8 grams

Photos and recipe by Kathy Sheehan, copyright 2019
All rights reserved. Please do not duplicate without the author’s permission.