Low Carb Coconut Custard Pie (or Pudding)

My husband recently requested Coconut Custard Pie for a special dessert. It wasn’t difficult to remake a traditional Coconut Custard Pie recipe substituting low-carb ingredients. The result was spectacular! This pie can be made using your favorite low-carb piecrust, or it can be eaten as a pudding without a crust to save even more carbs. Topped with whipped cream, this is indeed a special dessert!

Low Carb Coconut Custard Pie (or Pudding)

Makes 10 servings

3 eggs, room temperature 

½ cup unsalted butter, cubed then allowed to softened slightly

1/8 teaspoon salt

½ cup allulose

1/4 cup powdered erythritol-based sweetener 

1 tablespoon coconut flour

½ teaspoon xanthan gum

1 cup low carb, unsweetened milk of choice (coconut milk works nicely in this recipe)

1 cup + 3 tablespoons flaked, unsweetened coconut

¾ teaspoon vanilla extract

One 9” low carb pie crust (your favorite recipe), par-baked for 15 minutes (optional)

Whipped Cream for serving (optional)

1. Preheat the oven to 350°F. In a large bowl, beat the eggs lightly. Cut the butter into small cubes and add to the bowl along with the salt and sweeteners. Set an electric mixer to medium speed and mix until blended. The mixture will be lumpy because of the butter, which is normal.

2. Add in the coconut flour and xanthan gum, and blend again. Add the milk, and blend again.

3. Stir in the 1 cup of unsweetened flaked coconut and vanilla. Pour the coconut custard into a buttered pie dish or a par-baked pie crust. Top with the remaining 3 tablespoons of coconut.

4. Bake on a baking sheet for 45 to 50 minutes, until firm. Let the pie cool for one hour before slicing and serving. Top with whipped cream, if desired.

Nutritional Information for Filling (no crust), 1/10th of recipe: 177 calories, 4.3 g carbohydrate (1.5 g dietary fiber, 0.4 g sugars, 1.5 g sugar alcohols), 17.2 g total fat (12.2 g saturated fat, 0 g trans fat), 80 mg cholesterol, 30 mg sodium, 21.2 mg calcium, 24 mg potassium, 124 IU Vit A, 2.8 g protein. Net carbs per serving (not counting optional crust): 2.8 grams

Photos and recipe by Kathy Sheehan, copyright 2023

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

Old Fashioned Low Carb Hot Chocolate (based on Tasha Tudor’s recipe)

Before the invention of processed hot cocoa powder mix in a box, when you wanted hot chocolate, you got out your saucepan! Sadly, hardly anyone makes real hot chocolate from scratch anymore, which is too bad because the powdered mix is a pale comparison to the real thing! Recently, I was reading my first edition copy of Take Joy! by Tasha Tudor, one of my favorite holiday books since childhood, and her book The Tasha Tudor Cookbook. Her recipe for hot chocolate, made the old fashioned way, inspired this sugar free, low carb version. This hot chocolate is so rich, creamy and decadent, you’ll never guess it is sugar free and only 3g net carbs per serving. (I prefer using a combination of sweeteners in this recipe, but feel free to use whatever zero carb sweetener you like and have on hand equivalent to 6-8 tablespoons, or to taste.) Add some of this hot chocolate to your coffee for a mocha that is out of this world!

Old Fashioned Low Carb Hot Chocolate

Makes 4 servings

2½ cups low carb milk of choice

½ cup heavy cream

1/4 teaspoon xanthan gum

2 ounces unsweetened baker’s chocolate, chopped

2 tablespoons allulose

2 tablespoons powdered erythritol sweetener 

½ teaspoon stevia powder (or add an additional tablespoon erythritol)

A pinch of salt

1 cup boiling water

1½ tablespoons unsweetened cocoa powder

1 teaspoon vanilla extract

10 drops monkfruit extract or stevia drops, to taste

1. Place the milk and cream into a sauce pan and scald over medium low heat. Add the xanthan gum and whisk until combined. Set aside and keep warm.

2. Meanwhile, pour 1 cup of water into a sauce pan and bring to a boil, then remove from heat. Place the chopped chocolate in a heat proof bowl and set it over the hot water until the chocolate has melted. (You can use a double boiler for this step, if you have one.)

3. Stir the sweeteners, salt and cocoa powder into the melted chocolate. Slowly whisk in the boiling water until the sweeteners and cocoa powder have dissolved. Pour the chocolate mixture back into the sauce pan. Boil the chocolate mixture for five minutes over low heat, stirring frequently.

4. Add the chocolate mixture to the hot milk and whisk until combined. Add the vanilla and monkfruit extract (or stevia drops). Whisk again until frothy and taste. Adjust sweetness to your liking. Serve warm topped with whip cream, if desired. (If you have any leftover, it can be stored in the refrigerator for up to 4 days. Reheat to serve.)

Nutritional Information per 1 cup serving: 212 calories, 8 g carbohydrate (2.8 g dietary fiber, 0.2 g sugars, 2 g sugar alcohols), 18.7 g total fat (11.8 g saturated fat, 0 g trans fat), 39 mg cholesterol, 163 mg sodium, 284 mg calcium, 33 mg potassium, 2 mg iron, 118 IU Vit A, 5 mg caffeine, 3 g protein. Net carbs per serving: 3.2 grams

Recipe and photo 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. 

Scrambled Egg Creamy Lemon Pudding

Another simple keto pudding recipe using the fool-proof scrambled egg method! Lemon is the perfect flavor for a warm day; it’s so refreshing and light.

Scrambled Egg Creamy Lemon Pudding

Makes 3 generous servings (or 4 slightly smaller servings)

3 eggs, scrambled in 1 tablespoon of unsalted butter

1/4 cup powdered erythritol-based sweetener (I like LaKanto Monkfruit sweetener)

1/2 cup heavy cream

1/4 cup lemon juice (fresh or bottled)

1/4 cup sour cream

2 tablespoons unsweetened almond or coconut milk

A pinch of salt

1 teaspoon lemon zest (or 2 drops lemon essential oil for low oxalate)

1/2 teaspoon liquid stevia or monkfruit extract

1/4 teaspoon lemon extract (or to taste)

3/4 teaspoon unflavored gelatin powder

3/4 teaspoon xanthan gum

1. In a skillet, melt the 1 tablespoon of butter and add your whisked eggs to scramble. Stir and cook until the eggs no longer look wet and glossy. Spoon the scrambled eggs into a blender.

2. Add the remaining ingredients and blend on high, scraping the sides of the blender occasionally, until the mixture is completely smooth. It may look like the mixture is curdling at the beginning, but keep blending and it will smooth out. Taste and adjust sweetening and lemon flavoring, if needed to suit your taste. (I like mine tart!)

3. Pour into three ramekins or serving dishes and refrigerate for at least 3 hours, or overnight is even better. The longer it sets, the thicker your pudding will be. Enjoy with a dollop of whipped cream and berries (optional). This pudding can be stored in the refrigerator for up to 5 days.

Nutritional Information per serving (based on 3 servings): 210 calories, 3.8 g carbohydrate (0.3 g dietary fiber, 0.6 g sugars, 1 g sugar alcohols), 23.2 g total fat (13.9 g saturated fat, 0 g trans fat), 70 mg cholesterol, 60 mg sodium, 26.1 mg calcium, 52 mg potassium, 10 mg Vit C, 232 IU Vit A, 1.1 g protein. Net carbs per serving: 2.5 grams

Photos and recipe by Kathy Sheehan, copyright 2021

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

Simple Keto Vanilla Ice Cream (Chipper Ice Milk)

Growing up in Oklahoma in the 1960’s and 70’s, I have a fond memory of a local dairy’s Chipper Ice Milk. Every time I stayed at my Grandmother’s house, she’d be sure to have a quart on hand because she knew it was a favorite treat that we didn’t get at home. I recently visited relatives in Oklahoma and a dear family friend introduced me to her keto vanilla ice cream, that tastes amazingly like the Chipper Ice Milk we all remembered and loved! Her homemade ice cream was so delicious, I asked for the recipe and her permission to post it. It’s just too delicious not to share! The best part is that it remains creamy and easy to scoop right out of the freezer, even after many days. The trick is the right ratio of sweeteners, both powdered erythritol (or LaKanto monkfruit-erythritol blend) and allulose are required. It is key that you use the right amount of allulose, no other sweetener will do, because it prevents the ice cream from turning into a block of ice! (Bocha Sweet might work, although I’ve never tried it.) No tempering of eggs, just whisk the ingredients together and churn! Keto never tasted so good!

Simple Keto Vanilla Ice Cream (Chipper Ice Milk)

Makes 8 servings

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

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

6 tablespoons allulose

A pinch of salt

2 cups heavy cream

1 tablespoon pure vanilla extract

1. In a medium bowl, whisk together the milk, sweeteners and salt until the sweeteners are dissolved. Stir in the heavy cream and vanilla extract. Cover and refrigerate a minimum of 2 hours, or overnight is even better. Whisk mixture again before churning.

2. Follow the manufacturer’s directions for your ice cream maker and churn the mixture until quite thickened, about 15-20 minutes. At this stage, your ice cream will have a soft, creamy texture and can be eaten right away as a soft-serve, although it is preferred that you remove the churned ice cream to an airtight container and freeze for a minimum of 3-4 hours.

*Note about milk: You might be saying, “Hey, wait a minute! Milk is not keto!” That’s true. Regular Whole Milk is about 12-13 grams of carbohydrate per cup, all of which is lactose (sugar). I suggest Fairlife Whole Milk, which has less sugar and is half the carbs of regular whole milk. Because Fairlife is 6 g carbs per cup, when divided into the number of servings, it imparts less than 1 gram of carb per serving. If using regular whole milk, add 1.5 carbs per serving.

For the whole milk you can substitute unsweetened nut milk of choice, although the ice cream will be firmer when frozen due to the higher water content. To obtain the creamiest result, I suggest full-fat canned coconut milk. If using coconut milk, it will impart a slight coconut flavor. Also, if using coconut milk, the nutritional information per serving changes to: 257 calories, 2 g carbs (0 g fiber, 0.2 g sugars, 0.5 g sugar alcohols), 29.7 g total fat (19.1 g saturated fat), 79 mg cholesterol, 38 mg sodium, 5.3 mg calcium, 64 mg potassium, 1 mg iron, 236 IU Vit A, 0.6 g protein. 

Nutritional Information per 1/2 cup (made with Fairlife milk): 220 calories, 1.9 g carbohydrate (0 g dietary fiber, 0.9 g sugars, 0.5 g sugar alcohols), 24.7 g total fat (14.7 g saturated fat, 0 g trans fat), 83 mg cholesterol, 48 mg sodium, 50.2 mg calcium, 2 mg potassium, 255 IU Vit A, 1.6 g protein. Net carbs per serving: 1.4 grams

Recipe by Debbie Davidson, copyright 2021

Photos by Debbie Davidson and Kathy Sheehan

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

Scrambled Egg Coconut Cream Pudding

A new flavor of Keto Scrambled Egg Pudding! Coconut Cream…and you won’t miss the crust. If you haven’t tried scrambled egg pudding yet, because the idea of scrambling eggs to make pudding sounds strange, don’t be skeptical. All the ingredients in this pudding, and the final thick and creamy dessert, is exactly the same as if you were to make homemade pudding in a saucepan on the stovetop. The only difference is the technique is so much easier! Don’t forget that this delightful pudding makes an excellent breakfast, too. I like to keep some in my refrigerator for a quick, grab-and-go meal on a busy morning.

Scrambled Egg Coconut Cream Pudding

Makes 6 generous servings

8 eggs, scrambled in 2 tablespoons of unsalted butter

1 cup heavy cream

1 cup unsweetened coconut milk

1/2 cup powdered erythritol sweetener 

1/2 teaspoon liquid coconut-flavored stevia (or 1/2 teaspoon stevia or monkfruit extract + 1/4 teaspoon coconut extract)

1/2 teaspoon coconut extract (or to taste)

1/2 teaspoon vanilla extract

A pinch of salt

1 1/2 teaspoons unflavored gelatin powder

1 1/2 teaspoons xanthan gum

1/2 cup unsweetened shredded coconut

Optional toppings: whipped cream and toasted coconut

1. In a large skillet, melt the unsalted butter and scrambled the eggs until no longer wet and glossy. Spoon into a blender.

2. Add the remaining ingredients, except the shredded coconut, and blend on high until completely smooth, scraping down the sides occasionally. Taste and adjust sweetness and coconut flavor, if needed.

3. Scrape down the sides and add the coconut. Pulse or blend on low just long enough to break up the coconut into smaller pieces and distribute evenly throughout the pudding. Pour into 6 serving dishes or ramekins and refrigerate for at least 3 hours, but overnight is even better. The longer the pudding is allowed to set, the thicker it will be. Can be stored in the refrigerator for up to 5 days.

Nutritional Information per serving (no toppings): 310 calories, 3 g carbohydrate (0.9 g dietary fiber, 0.5 g sugars, 0.7 g sugar alcohols), 30.1 g total fat (17.5 g saturated fat, 0 g trans fat), 311 mg cholesterol, 163 mg sodium, 55.2 mg calcium, 95 mg potassium, 1 mg iron, 326 IU Vit A, 9.2 g protein. Net carbs per serving: 2.1 grams

Photos and recipe by Kathy Sheehan, copyright 2021

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 Frozen Custard on a Stick

There’s a frozen custard ice cream stand up the coast in Freeport, Maine that has the creamiest, most amazing vanilla frozen custard! It’s been many years since I allowed myself this indulgence because the sugar and carbs are just too high, but I remember this delectable dessert in my dreams. After making Scrambled Egg Pudding the other day, which tastes quite similar, I thought I’d try turning it into a frozen treat. It’s a fact that traditional frozen custard has eggs in the mixture, which gives the ice cream a distinct, egg custard flavor. With some minor modifications to the original Scrambled Egg Pudding recipe (view here), I came up with the perfect formula! This pudding pop has the same rich, deep vanilla flavor and is creamy in texture, without being icy. The trick is the combination of sweeteners: I recommend half powdered erythritol and half allulose (Bocha Sweet would also work). The allulose prevents the ice cream from freezing solid like an ice cube, so the pudding pop remains silky and creamy, and the xanthan gum and gelatin keep it firm enough without being too soft. The result is just right!!

Low Carb Frozen Custard on a Stick

Makes about 4 pudding pops, depending on size of mold

Frozen Custard Pop:

3 eggs, scrambled in 1 tablespoon of unsalted butter

1/2 cup heavy cream

1/4 cup unsweetened coconut or almond milk

2 tablespoons powdered erythritol sweetener 

2 tablespoons allulose sweetener (or Bocha Sweet)

1/4 teaspoon stevia powder (or add more erythritol or allulose to taste)

1/4 to 1/2 teaspoon liquid monkfruit extract or liquid stevia (to taste)

1 teaspoon vanilla extract 

1/8 teaspoon caramel extract (optional, but adds an additional depth of flavor)

A pinch of salt

3/4 teaspoon xanthan gum

3/4 teaspoon unflavored gelatin powder

1/8 teaspoon vanilla powder or seeds scraped from a vanilla bean (optional)

Optional Magic Shell Coating:

1 cup sugar free chocolate chips

2 tablespoons refined coconut oil

1. In a medium to large skillet, scrambled the eggs in 1 tablespoon of butter until firmed up and no longer wet.

2. Place the scrambled eggs into a blender with the remaining ingredients, except the vanilla powder, and blitz on high until smooth, scraping down the sides once or twice. Taste and adjust sweetening, if needed. Add the vanilla powder or vanilla seeds, if using, and blend on low until evenly distributed.

3. Fill each cavity in your ice pop mold nearly to the top (the mixture doesn’t expand much when frozen, so go ahead and pour it almost to the top). Insert the sticks and freeze for at least 5 hours or overnight. 

4. Optional Magic Shell Coating: Place the sugar free chocolate chips and coconut oil in a microwaveable container. Heat at 50% power for 30 seconds and stir. If additional heating is needed, microwave at 50% power at 15 second intervals, stirring between each heating, until mixture is completely smooth. Allow to cool for a bit before dipping your frozen pudding pops. Place each dipped pop on a small tray lined with parchment or waxed paper and freeze for about 10 minutes to harden the shell. If desired, while the chocolate is still wet, sprinkle on crushed keto cookies or finely chopped nuts.

Nutritional Information per frozen custard pop (no chocolate coating): 161 calories, 1.8 g carbohydrate (0.4 g dietary fiber, 0.3 g sugars), 16.7 g total fat (8.4 g saturated fat, 0 g trans fat), 179 mg cholesterol, 78 mg sodium, 27.4 mg calcium, 55 mg potassium, 1 mg iron, 188 IU Vit A, 5.1 g protein. Net carbs per serving: 1.4 grams

Photos and recipe by Kathy Sheehan, copyright 2021

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

Keto Scrambled Egg Pudding (using fewer eggs)

Pudding for breakfast? YES! This is Scrambled Egg Pudding and makes a delicious, low carb breakfast or dessert. I make mine using fewer eggs, but it thickens up just as well as recipes using many more. By scrambling the eggs beforehand and using a blender, this method is so much easier than the traditional way of making pudding. No more standing at the stove carefully stirring (and stirring)… just put all of the ingredients in the blender and blitz until smooth!

Keto Scrambled Egg Milk Chocolate Pudding

Makes 6 generous servings

8 eggs, scrambled in 2 tablespoons unsalted butter

1 cup heavy cream

1 cup coconut milk (or other low carb nut milk of choice)

1/4 cup unsweetened cocoa powder

1/2 cup powdered erythritol sweetener

1/4 teaspoon stevia powder (or more erythritol to taste)

1/2 teaspoon liquid chocolate monkfruit or stevia extract (or 1/2 tsp monkfruit or stevia + an additional 1/4 tsp chocolate extract)

1/2 teaspoon chocolate extract

1/2 teaspoon vanilla extract

A pinch of salt

1-1/2 teaspoons unflavored gelatin powder

1-1/2 teaspoons xanthan gum

1. Place your scrambled eggs into a blender. Add the remaining ingredients and blend on high until smooth in texture. If needed, scrape down sides of blender until all of the ingredients are blended and completely smooth. Taste and adjust the sweetness as desired.

2. Divide the pudding evenly between six ramekins or dessert dishes. Refrigerate until set, at least 3 hours, but overnight is even better. The longer the pudding sets, the thicker it will be. Store uncovered in the refrigerator for up to 4 days.

Nutritional Information per serving (about 3/4 cup): 280 calories, 4.7 g carbohydrate (1.7 g dietary fiber, 0.6 g sugars, 1.3 g sugar alcohols), 26.9 g total fat (14 g saturated fat, 0 g trans fat), 311 mg cholesterol, 193 mg sodium, 118 mg calcium, 152 mg potassium, 2 mg iron, 311 IU Vit A, 9.7 g protein. Net carbs per serving: 3 grams

Keto Scrambled Egg French Vanilla Pudding

Makes 6 servings

8 eggs, scrambled in 2 tablespoons unsalted butter

1 cup heavy cream

3/4 cup coconut milk (or other low carb nut milk of choice)

1/2 cup powdered erythritol sweetener

1/4 teaspoon stevia powder (or more erythritol to taste)

1/2 teaspoon liquid monkfruit or stevia extract

2 teaspoons vanilla extract

1/4 teaspoon caramel extract (optional)

A pinch of salt

1-1/2 teaspoons unflavored gelatin powder

1-1/2 teaspoons xanthan gum

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

1. Follow the directions as described in the Milk Chocolate Pudding recipe above, but stirring in the vanilla powder or seeds from a vanilla bean at the end, after blending until smooth. Pour into ramekins or dishes and refrigerate until set.

Nutritional Information per serving: 270 calories, 2.2 g carbohydrate (0.2 g dietary fiber, 0.4 g sugars, 1.3 g sugar alcohols), 26.4 g total fat (14 g saturated fat, 0 g trans fat), 311 mg cholesterol, 156 mg sodium, 47 mg calcium, 96 mg potassium, 1 mg iron, 311 IU Vit A, 8.8 g protein. Net carbs per serving: 2 grams

Photos and recipes by Kathy Sheehan, copyright 2021

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

Low Carb Hot Chocolate Bombs

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

Supplies needed:

2.5” to 2.75” round silicone candy mold

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

Low Carb Hot Cocoa Mix:

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

1/2 cup unsweetened cocoa powder

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

6 tablespoons granulated erythritol sweetener 

1 teaspoon stevia powder (I used SweetLeaf brand)

1/4 teaspoon salt

1/2 teaspoon vanilla powder (optional)

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

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

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

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

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

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

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

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

7 Different Keto Flavor Ideas:

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

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

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

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

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

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

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

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

Photos and video by Kathy Sheehan, copyright 2020

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

Keto White Chocolate Powder

I’ve been on the lookout for white chocolate powder online. The one gourmet brand I found was full of sugar and included maltodextrin, soy and other questionable ingredients. I knew I could do better and started experimenting in my kitchen. I am so pleased with how this mix turned out! It makes the best, creamiest Hot White Chocolate drink, but it also can be used to flavor coffee, smoothies or protein shakes and in any recipe where you want a rich, complex white chocolate flavor that is unforgettable!

Keto White Chocolate Powder

Yields 3/4 cup (12 servings)

1-1/2 ounces of cocoa butter (wafers or chopped)

1/4 cup heavy cream powder (I used Anthony’s brand)

2-3 tablespoons powdered erythritol sweetener, or to taste

A tiny pinch of salt

1 teaspoon vanilla powder

1. Place all of the ingredients into a food processor at the same time and process in pulses until the cocoa butter is finely chopped into minuscule bits and all of the ingredients are well combined. Store in an airtight container or glass jar at room temperature. (Note: Take your time while processing and pulse the mixture. The heat of the food processor blades could begin to melt the cocoa butter, if you process too vigorously. If you see this happening, stop the food processor and stir. Allow the mixture to cool off for a while before you continue pulsing.)

2. To make hot white chocolate, place a tablespoon of the mix into a mug and add 3/4 cup hot, low carb milk of your choice. (For low oxalate, choose coconut milk.) Stir until the mixture has incorporated and the hot cocoa is smooth.

3. You can jazz up the flavor your hot white chocolate by adding a drop or two of peppermint extract, strawberry extract, chocolate extract or orange extract.

4. Other uses: Stir into coffee, a smoothie or protein shake. Use as the powdered cocoa mix when making sugar free Hot Chocolate Bombs. Add to low carb cake or cupcake batter for a richer flavor. It’s also delicious when added to pancake batter!

Nutritional Information per 1 tablespoon: 46 calories, 1 g carbohydrate (0 g dietary fiber, 0.3 g sugars, 0.7 g sugar alcohol), 5 g total fat (2.5 g saturated fat, 0 g trans fat), 4 mg cholesterol, 3 mg sodium, 6 mg calcium, 8 mg potassium, 0 g protein. Net carbs per serving: 0.3 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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

Keto Hot White Chocolate Peppermint Cocoa

The mornings and evenings are colder, which puts me in the mood for hot chocolate! This version uses white chocolate chips (either in peppermint flavor or plain) to create a delicious warming beverage that has a flavor reminiscent of Peppermint Bark. Perfect for any time of day, but especially at night, because there’s no caffeine...just pure, delicately sweet white chocolate and peppermint!

Keto Hot White Chocolate Peppermint Cocoa

Makes 1 serving

1-1/4 cups unsweetened coconut milk

2 tablespoons heavy cream

A tiny pinch of salt

2 tablespoons sugar free white chocolate chips (I used Lily’s Peppermint baking chips, see below*)

2-3 drops peppermint extract, or to taste

1/4 teaspoon chocolate or vanilla extract

6-7 drops monkfruit extract or liquid stevia, or to taste

1. Heat the coconut milk, heavy cream, pinch of salt and white chocolate chips in a small saucepan over medium-low heat, stirring constantly until the chips are melted and the mixture is hot and bubbly around the edges.

2. Remove from heat and add the extracts and sweetener. Stir to combine.

3. If you have one, use a frothing tool to create foam and pour into a mug. If desired, top with whipped cream and a sprinkle of crushed sugar free peppermint candies. Serve immediately. 

*Note: I used Lily’s sugar free Peppermint Flavor baking chips, which are available for a limited time at WalMart. If you can’t find them, just use any sugar free white chocolate chips and add enough peppermint extract to achieve the peppermint flavor you desire.

Nutritional Information: 168 calories, 4.4 g carbohydrate (1.5 g dietary fiber, 0.6 g sugars), 17 g total fat (8.3 g saturated fat, 0 g trans fat), 42 mg cholesterol, 215 mg sodium, 572.6 mg calcium, 19 mg potassium, 120 IU Vit A, 1.4 g protein. Net carbs per serving: 2.9 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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

Low Carb Yellow Cake

I love to bake and decorating cakes has become a fun and creative hobby. It’s been difficult to find a really good low carb, gluten free, sugar free and low oxalate cake recipe, until now. I have made this cake several times and the result has been good, but the edges sometimes dried out before the center was done. After hearing about cake pan bands, that insulate the edges so the cake bakes more evenly and the edges don’t over-brown, I tried baking with them this time and the cake was PERFECTION! A tender and soft crumb throughout with no tough, dried out edges! My entire family loved it, whether they’re low carb or not! Comments all around were that this might be the best low carb cake I’ve ever made. To learn how to make your own cake pan bands out of newspaper and foil, watch this video by America’s Test Kitchen: https://youtu.be/1eU6UpHH3-s

Low Carb Yellow Cake

Makes 12 servings

96 grams coconut flour (about 3/4 cup + 2 tablespoons)

3/4 cup granulated erythritol sweetener 

1/3 cup unflavored whey protein powder

1 tablespoon baking powder

1/4 teaspoon salt

6 large eggs

1/2 cup unsalted butter, melted and cooled

1/2 cup unsweetened coconut milk

1-1/2 teaspoons vanilla extract

1. Preheat oven to 325 degrees Fahrenheit. Prepare two 8-inch baking pans (or three 6-inch pans) by wrapping with cake pan bands (optional, but results in a more tender cake, see link in the description above to learn how to make them with newspaper and foil.) Next, grease pans, line with parchment paper and grease the parchment paper; set aside.

2. In a medium bowl, sift or whisk the coconut flour, sweetener, whey protein powder, baking powder and salt. (If you can’t weigh the coconut flour, scoop and level with a light hand, do not pack down.)

3. In a large bowl and using an electric mixer, beat the eggs until light and lemon yellow in color. Add the melted butter, coconut milk and extract. While the mixer is on low, slowly add the dry ingredients and then switch the mixer to medium and beat just until the dry ingredients are incorporated and a smooth batter forms. It will be thicker than traditional cake batter, but that’s okay.

4. Divide the batter evenly among the prepared cake pans, spread to the edges and smooth the tops with an offset spatula or back of a spoon. Bake for about 30 minutes if using 8-inch pans until lightly brown around the edges, the tops are slightly firm to the touch and a toothpick in the center comes out clean. (If using 6-inch baking pans, test cake after 20-25 minutes.) Do not overbake.

5. Remove from the oven and allow the cakes to cool in their pans for about 10-15 minutes. Coconut flour cakes can be delicate while hot, so let them cool a bit before turning them out onto a wire rack to cool completely before filling and decorating them with the cake frosting of your choice.

Nutritional Information per serving (1/12th of recipe, no frosting): 148 calories, 6.4 g carbohydrate (2.9 g dietary fiber, 1 g sugars), 11.5 g total fat (7 g saturated fat, 0 g trans fat), 113 mg cholesterol, 194 mg sodium, 112.6 mg calcium, 43 mg potassium, Vit A 118 IU, 1 mg iron, 5.5 g protein. Net carbs per serving: 3.5 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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

Hot White Chocolate

It may be a bit early to be thinking about hot chocolate but, because of recurring kidney stones, my doctor tells me that I need to cut back on oxalates in my diet. Sadly, dark chocolate and cocoa powder are very high in oxalates and can encourage the development of kidney stones. The good news is that white chocolate is very low in oxalates! I live in Maine and need some type of hot chocolate beverage to get through the long, cold winters. I developed this recipe that is creamy, rich and just as satisfying. Low carb AND low oxalate, this recipe will be one of my favorite treats as the weather gets cooler!

Hot White Chocolate

Makes 1 serving

1-1/4 cups non-dairy nut milk of choice (coconut milk is lowest in oxalate)

2 tablespoons heavy cream

6 drops monkfruit extract (or stevia)

1/8 teaspoon vanilla extract

1/4 teaspoon chocolate extract

A tiny pinch of salt

1 tablespoon sugar free white chocolate chips (see note below)

1. Heat the milk, cream, monkfruit extract or stevia, extracts and salt in a small saucepan until it comes to a simmer. Remove from heat and add the white chocolate chips, stirring until they are completely melted and incorporated into the hot milk. 

2. If you have a frothing wand, give it a whisk to create foam and to make sure the chips are well incorporated. If you don’t have a powered frothing tool, you can use a hand whisk. Serve immediately. 

Note: There are several brands of sugar free white chocolate chips available. I used Lily’s, which I bought at Whole Foods, but WalMart carries Bake Believe brand which can be found in the baking aisle. Another company that sells sugar free white chocolate chips is Choc Zero, which you can buy online. 

Nutritional Information per serving: 223 calories, 3.9 g carbohydrates (1.9 g dietary fiber, 0.8 g sugars), 24.4 g total fat (13.8 g saturated fat, 0 g trans fat), 66 mg cholesterol, 60 mg sodium, 12.3 mg calcium, 29 mg potassium, 195 IU Vit A, 0.3 g protein. Net carbs per serving: 2 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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

Low Carb Dark Chocolate Pudding

The other day I made a recipe that called for only egg whites...so what to do with the yolks? Make homemade pudding! This chocolate pudding is smooth, creamy and comfort food at its most delicious. The addition of both cocoa powder and chopped chocolate makes it extra rich and dark, just the way I like it. It keeps well in the refrigerator for many days, so I can spoon up a chocolate hug anytime!

Low Carb Dark Chocolate Pudding

Makes 6 servings

1 cup heavy cream

1 cup almond or coconut milk, unsweetened

A pinch of salt

1/8 teaspoon instant coffee granules or powder

3 egg yolks

1/3 cup powdered erythritol sweetener (confectioners)

2 tablespoons dark cocoa powder, unsweetened 

2 ounces sugar free chocolate, chopped (a bar or chocolate chips)

2 tablespoons butter

3/4 teaspoon chocolate extract (omit if you don’t have any)

1/2 teaspoon vanilla extract

1/2 teaspoon monkfruit extract or stevia glycerite, or to taste

1/4 + 1/8 teaspoon xanthan gum

1. Put the heavy cream and almond or coconut milk into a medium saucepan. Add the salt and coffee granules and whisk. Place over medium heat until the mixture begins to simmer and you see bubbles around the edges. Reduce heat to medium-low or low.

2. Meanwhile, while the cream mixture is heating, whisk together the egg yolks and powdered sweetener in a glass measuring cup or heat-proof bowl until well combined and light in color.

3. Slowly whisk in about 2/3 cup of the hot cream mixture into the eggs, whisking constantly, until well combined. Slowly whisk the tempered egg back into the hot cream mixture, whisking constantly. Continue to cook and stir the custard over low to medium-low heat until the pudding thickens and coats the back of a spoon, but do not boil.

4. Remove pudding from the heat and add the cocoa powder and chopped chocolate, stir until chocolate is melted and pudding is smooth. Add the butter, extracts and monkfruit or stevia sweetener. Stir until well combined. While whisking vigorously, sprinkle the xanthan gum onto the hot pudding and whisk until smooth and thickened (the pudding will thicken further in the refrigerator). Taste and adjust sweetening, if desired.

5. Allow the pudding to cool in the saucepan for 20-30 minutes, stirring occasionally. Spoon the pudding into individual serving dishes (or pour into a medium bowl) and refrigerate until set, for several hours. To prevent a skin from forming on the top of the pudding, place plastic wrap directly on the surface of the pudding while it’s cooling.) Serve with whipped cream and chocolate shavings, if desired.

Nutritional Information per 1/2 cup: 216 calories, 4 g carbohydrates (1.1 g dietary fiber, 0.2 g sugars), 23 g total fat (12.6 g saturated fat, 0 g trans fat), 160 mg cholesterol, 95 mg sodium, 91.5 mg calcium, 57 mg potassium, 232 mg Vit A, 3.2 g protein. Net carbs per serving: 2.9 grams

Photo and recipe by Kathy Sheehan, copyright 2020

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

Low Carb Hot Chocolate made with Cacao Tea

I love hot chocolate especially in the winter but, because I’m consuming a very strict low carbohydrate diet, even “low carb” recipes that depend on unsweetened cocoa powder for their chocolate flavor are too high in carbs for me. During my last visit to Williamsburg, I discovered Cacao Tea, a favorite of Martha Washington! Roasted cacao shells are the only ingredient (some brands add cacao nibs too), it is caffeine free and when brewed like ordinary tea, the resulting light chocolate-flavored tea has zero carbs! It’s good on its own with a little sweetener and cream but, when I use it as a base and doctor it up, it turns into a delicious milk chocolate hot cocoa! A huge 2-cup (16 oz.) serving is only 2 carbs, which fits perfectly into my daily meal plan...everyday!

Low Carb Hot Chocolate made with Cacao Tea

Makes 1 generous serving

2 teaspoons of cacao tea (can be purchased online, Oliver Pluff is the brand I used)

12 ounces of hot water (1-1/2 cups)

1/2 cup unsweetened almond or coconut milk

1 tablespoon heavy cream

2 tablespoons (1 oz) Mascarpone cheese

1 teaspoon unsweetened cocoa powder

5-8 drops of monkfruit extract, to taste (chocolate or regular, I used LaKanto brand)

A pinch of salt

1/8 teaspoon chocolate extract, optional but adds more chocolate flavor (or vanilla can be substituted)

1. Brew the cacao tea in the 12 ounces of hot water for 10 minutes.

2. Into a blender, add the remaining ingredients. Strain the cacao shells out of the tea and discard the solids. Add the tea to the blender and blend until smooth. If needed, reheat the “hot chocolate” in the microwave or in a small pan on the stove until desired temperature is reached. Enjoy!

Nutritional Information per entire recipe (1 pint): 234 calories, 2.3 g carbohydrates (0.7 g dietary fiber, 0.1 g sugars), 26.5 g total fat (17 g saturated fat, 0 g trans fat), 76 mg cholesterol, 34 mg sodium, 44.3 mg calcium, 13 mg potassium, 2.7 g protein. Net carbs per serving: 1.6 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Extra Creamy Homemade Almond Coconut Milk (or Cashew)

Sometimes having the right tools in your kitchen make all the difference between whether you buy premade, processed food or make it yourself at home. A fine example is today’s recipe of homemade almond coconut milk (or cashew). I find that store bought nut milks are fine to use in cooking, but are otherwise undrinkable. Using a high-speed blender or a nut milk maker machine (such as the SoyaPower G4 pictured above) allows me to create my own organic, additive and preservative-free nut milks in a few minutes! Last Christmas I received this nut milk maker machine, which I love and have been using consistently every week. The resulting almond coconut milk (or cashew) is naturally creamy, extremely low carb and more delicious than any store bought I’ve ever tried. Although my recipe contains heavy cream, it is virtually lactose and casein free. (Of course, you could leave out the cream if you wish, but it adds a richness to the milk that I highly recommend without adding any carbs.) The only thing that takes prior planning and time is soaking the nuts beforehand, but that’s easily done overnight while I sleep. Take it from me, homemade almond milk is worth the effort!  

Extra Creamy Homemade Almond Coconut Milk (or Cashew)

Makes about 5 cups

1/2 cup raw almonds, soaked in water for 12 hours

1/2 cup unsweetened shredded coconut

4-1/2 cups water

1/2 cup organic heavy whipping cream (can omit, if desired)

1/4 teaspoon pink Himalayan or sea salt

5 drops stevia or LaKanto Monkfruit extract

1/2 teaspoon vanilla

1. Presoak your almonds for 12 hours prior to making your nut milk (if using cashews, soak for 4-8 hours). Drain and rinse the soaked almonds. Place them into your high-speed blender or nut milk maker machine. Add the unsweetened shredded coconut and water. If using a blender, blend on high for 4 minutes. If using a nut milk maker machine, add enough water to reach the specified line in your pitcher. Turn the machine on and select raw/juice and press start (see your instruction manual for the correct procedure for making nut milk). The machine will turn off automatically when the milk is done.

2. Using a very fine mesh strainer or a nut milk bag, strain the solids out of the blended milk and discard. Add the whipping cream, salt, sweetener and vanilla to the strained milk and stir. Pour into a glass container and place in the refrigerator to cool completely before drinking or it can be used right away for cooking. The milk can be stored in the refrigerator for 5-7 days.

Nutritional Information per 1 cup almond coconut milk: 117 calories, 1.3 g carbohydrate (0.7 g dietary fiber, 0.3 g sugars), 12.8 g total fat (7.1 g saturated fat, 0 g trans fat), 32 mg cholesterol, 37 mg sodium, 8.5 mg calcium, 25 mg potassium, 316 mg Vit A, 0.9 g protein. Net carbs per serving: 0.6 grams.

Nutritional Information per 1 cup cashew coconut milk: 169 calories, 4.4 g carbohydrate (1.8 g dietary fiber, 1.1 g sugars), 16 g total fat (10.8 g saturated fat, 0 g trans fat), 32 mg cholesterol, 137 mg sodium, 6.2 mg calcium, 46 mg potassium, 1 mg iron, 316 mg Vit A, 1.6 g protein. Net carbs per serving: 2.6 grams

Recipe and photo by Kathy Sheehan, copyright 2018

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

Chocolate Peppermint Kefir Smoothie

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

Chocolate Peppermint Kefir Smoothie

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

1 cup plain kefir

1 cup coconut or almond milk

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

1 tablespoon chia seeds

2 tablespoons unsweetened cocoa powder (or raw cacao powder)

1/4 avocado (see Tip*)

1 tablespoon coconut or flax oil

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

1/8 teaspoon pink Himalayan salt

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

5 ice cubes

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

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

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

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

Recipe and photo by Kathy Sheehan, copyright 2017

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

Low Carb Maine Crab Au Gratin

Years ago, one of my favorite restaurants was Downeast Village in Yarmouth, Maine. They featured many Maine specialities and their dining room was warm and inviting, often with a roaring fire blazing in the huge, brick fireplace. Sadly, they have closed, but I will never forget my favorite meal there: Maine Crab Au Gratin! Creamy, cheesy, decadent and so rich, it was a special occasion meal. It's perfectly low carb and keto, so I thought I'd recreate it at home this year for my birthday dinner. This easy main dish is every bit as good as I remember!

Low Carb Maine Crab Au Gratin

Makes 4 servings

2 tablespoons butter

A pinch of salt

1/8 teaspoon dry mustard powder

1/2 cup heavy cream

1/2 cup full-fat coconut milk

1/2 teaspoon Worcestershire sauce

1/2 teaspoon Thick-It-Up (or xanthan gum)

1/4 pound cheddar cheese, shredded

White or black pepper to taste

3-4 cups real crabmeat (not imitation), about 16 oz.

1/4 cup grated Parmesan cheese

Preheat oven to 300 degrees Fahrenheit. In a saucepan, combine the butter, salt, dry mustard powder, cream, coconut milk and Worcestershire sauce. Stir over low heat until the butter is melted and the ingredients are combined. Slowly sprinkle in the Thick-It-Up (or xanthan gum) while whisking constantly until the mixture thickens. Stir in the cheddar cheese until melted and no lumps remain. Add the pepper and crabmeat and stir until the crabmeat is well coated. Transfer the crab mixture to a 2-quart baking dish or divide into four individual ramekins. Sprinkle the Parmesan cheese evenly over the top. (For convenience, you can refrigerate the casserole at this point and bake it later.) Bake for approximately 20-25 minutes until the casserole is bubbling and the Parmesan cheese begins to brown. Serve piping hot! 

Nutritional Information per serving: 304 calories, 1.4 g carbohydrate (0 g dietary fiber, 0.6 g sugars), 21.3 g total fat (13.6 g saturated fat, 0 g trans fat), 154 mg cholesterol, 599 mg sodium, 195.5 mg calcium, 39 mg potassium, 499 mg Vit A, 26.8 g protein. 

Recipe and photo by Kathy Sheehan, copyright 2017

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