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 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.

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.

Low Carb Banana Milk (and other Flavored Milks)

When I was a little girl, it was always a treat when my Mom made me Vanilla Milk, which was basically milk with vanilla extract added. Where I live in Maine, flavored milks are all the rage. The dairy shelf is lined with them: Banana, Coffee, Strawberry and, of course, Chocolate. There are so many flavors available, it makes my head spin! This low carb version actually starts with unsweetened almond, coconut or cashew milk, which is then flavored with extracts. To make it richer, I add a splash of heavy cream and give it a spin in my blender until it’s frothy. It’s a fat bomb you can sip through a straw and tastes like melted ice cream! It’s delicious for breakfast (especially the Coffee Milk), as a snack or dessert. The carb count is so low, you can enjoy this treat anytime.

Low Carb Banana Milk

Makes 1 serving

1/2 cup unsweetened almond, coconut or cashew milk

1 cup cold water

2 tablespoons heavy cream

1/4 teaspoon vanilla extract

1/4 teaspoon banana extract, or to taste

5 drops of LaKanto Monkfruit or stevia sweetener, to taste

1/2 cup ice cubes

Place all of the ingredients into a blender and blend until smooth and frothy. Enjoy cold.

Nutritional Information per serving: 128 calories, 0.8 g carbohydrate (0.5 g dietary fiber, 0 g sugars), 13.8 g total fat (7.5 g saturated fat, 0 g trans fat), 40 mg cholesterol, 73 mg sodium, 3 mg potassium, 225 mg Vit A, 0.5 g protein. 

Other Milk Flavor Variations:

Coffee Milk: In place of the cold water, substitute 1 cup of brewed strong coffee and omit the banana extract.

Chocolate Peppermint Milk: Substitute chocolate and peppermint extracts (I like to add a few leaves from my Chocolate Mint plant!). This would be great made with coffee as a base, too.

Orange Cream Milk: Substitute orange oil or extract for the banana extract.

Salted Caramel Milk: Substitute caramel extract (or flavoring) for the banana and add a pinch of salt to taste.

Maple Milk: Substitute maple extract to taste.

Bullet Proof Milk: To any flavor, add 1 tablespoon MCT or coconut oil. This adds about 100 calories and 12 g of fat to the nutritional information; the carbs and protein stays the same. A Bullet Proof Milk makes a quick and easy meal replacement.

Probiotic Milk: To any flavor, add 2 tablespoons unsweetened, plain yogurt or kefir. This adds about 18 calories, 0.5 g carbohydrate, 1 g of fat and 1 g of protein.

??? Make up your own! Use whatever extracts you have on hand. Kids especially enjoy coming up with their favorite milk flavors.

Recipe and photo by Kathy Sheehan, copyright 2018

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

Bulletproof Cinnamon Chai Kefir Frappe

In New England, a frappe (pronounced “frap” in Maine) is an iced milkshake, sometimes with a coffee or ice cream base. In this variation, I’ve used brewed tea instead. You can use either a chai or cinnamon tea bag, but brew it strong in 1 cup of hot water so the flavor is prominent after blending with the ice and other ingredients. It’s important to cool off the tea before adding the kefir so the gut-healing probiotics remain alive. To make this beverage “bulletproof,” and thus a great meal replacement, add 1 tablespoon of coconut oil. This is a delicious way to begin a happy and healthy New Year!

Bulletproof Cinnamon Chai Kefir Frappe

Makes 1 serving

1 cup of strongly brewed chai or cinnamon tea

1 cup of ice

1/2 cup of plain, unsweetened kefir

1 tablespoon heavy cream (or full-fat coconut milk)

1 tablespoon coconut oil

1/2 teaspoon ground cinnamon

A pinch of salt

1/4 teaspoon stevia powder or to taste (I used Sweet Leaf brand)

1. Place the brewed tea and ice into a blender. Blend until the tea is cooled and the ice is melted.

2. Add the remaining ingredients and blend until frothy. Serve immediately.

Nutritional Information: 249 calories, 3.3 g carbohydrate (0.6 g dietary fiber, 3 g sugars), 23.2 g total fat (16.2 g saturated fat, 0 g trans fat), 33 mg cholesterol, 121 mg sodium, 129 mg calcium, 149 mg potassium, 234 mg Vit A, 4.9 g protein. Net carbs per serving: 2.7 grams

Recipe and photo by Kathy Sheehan, copyright 2017

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.

Chocolate-Covered Blueberries Smoothie

Right now the wild Maine blueberries are in season and abundant in the local stores and Farmer's Markets. On my low carb/high healthy fat/moderate protein diet (LCHF) I don't eat a lot of fruit, but these tiny sapphire jewels are carb-worthy in my opinion, so I indulge in a couple of pints every summer while they're fresh. I am picky about my berries though and only buy organic. This morning I made a smoothie with one of my favorite flavor combinations. This smoothie is packed with antioxidants from both the raw cacao and the berries, not to mention the fiber and other goodness from the freshly-picked kale from my garden! The deep, dark purple color is both pleasing to the eye and lets me know that this is a nutrient-dense, healthy way to start my day. Cheers!

Chocolate-Covered Blueberries Smoothie

Makes 1 adult-size serving (or 2 child-size servings)

1/2 cup plain unsweetened kefir or yogurt

1/4 cup organic blueberries, fresh or frozen

1 cup coconut milk or almond milk

2 tablespoons unsweetened raw cacao or cocoa powder

1 tablespoon cacao nibs (optional, but adds an additional depth of chocolate flavor)

1/2 teaspoon vanilla extract

1/4 to 1/2 teaspoon stevia powder to taste (I used Sweet Leaf brand)

2-3 kale leaves, roughly chopped (or substitute 1/2 cup any leafy green)

1/2 tablespoon collagen hydrolysate (or your favorite protein powder)

1 pinch of sea or pink Himalayan salt

1 tablespoon coconut or flax oil (healthy fat keeps you fuller for longer)

4-5 ice cubes

Water, if needed, to achieve desired consistency

Place all of the ingredients in your blender and blend on high speed until smooth.

Nutritional Information per entire recipe: 282 calories, 20 g carbohydrate, 12 g dietary fiber, 13 g protein. Net carbs per serving: 8 grams

Recipe and photo by Kathy Sheehan, copyright 2017

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

Kefir Orange Julius Smoothie

I've always enjoyed the flavor combination of orange and vanilla. When I was a kid, I would always choose a creamcicle push-up when the ice cream truck came through our neighborhood. And when I was a teenager spending my own money at the mall, an Orange Julius was worth the expense, even on my limited budget! Right now, there's a very juicy and sweet seedless tangerine available at my local Whole Foods called Satsuma Mandarins (see photo below). They're only around for a short time and, although I normally don't eat a lot of fruit, this is one fruit I look forward to every year and enjoy in moderation only during this season. This kefir smoothie has the taste of an authentic Orange Julius! It's frothy and sweet with the perfect blend of orange and vanilla, just as I remember. The orange oil or extract is important to give this recipe the orange punch of the original drink. I used a few drops of culinary orange oil, which is available through specialty cooking stores or on the internet, but regular orange extract that you can find at any grocery store will work too, just make sure it's pure orange extract, not imitation flavoring. This recipe makes about 3 servings, so you can share it or save some for later. It makes a delicious breakfast smoothie, afternoon snack or healthy dessert.

Kefir Orange Julius Smoothie

Makes 3 servings (about 1 cup each)

1-3/4 cup plain milk kefir, unsweetened

1 peeled seedless mandarin orange (or small navel orange)

1/4 cup water

2 tablespoons heavy cream (or full-fat coconut milk)

6 drops of Valencia Orange stevia

1-1/2 teaspoon vanilla extract

2-4 drops of orange oil (or 1/8 teaspoon orange extract), to taste

1/4 teaspoon stevia powder, or to taste (I used Sweet Leaf brand)

4-5 ice cubes

1 tablespoon coconut or flax oil (optional)

1 scoop prebiotic powder (optional)

Place all of the ingredients in a blender and blend until smooth. Taste and adjust flavorings and sweetness, if desired. Serve immediately or store in a glass jar in the refrigerator for up to 2 days.

Nutritional Information per 1 cup serving (no optional ingredients): 146 calories, 6.8 g carbohydrate (0.5 g dietary fiber, 6.8 g sugars), 8.5 g total fat (3.5 g saturated fat, 0 g trans fat), 28 mg cholesterol, 56 mg sodium, 140.1 mg calcium, 213 mg potassium, 346 mg Vit A, 8 mg Vit C, 5.7 g protein. Net carbs per serving: 6.3 grams

Recipe by Kathy Sheehan, copyright 2016

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

Apple Pie Kefir Smoothie

It's apple season in Maine! This is the time of year I get a serious craving for apples, maybe because they're everywhere--in the Farmer's Markets and grocery stores. When my daughter was young, apple picking was a yearly activity that was followed up with a lot of cooking with apples in every conceivable way. This delicious smoothie has that apple-cinnamon flavor that is reminiscent of the all-American favorite, apple pie.  To keep the carbs down, I only use 1/4 of a tart apple but, combined with the warm spices, it's enough to give it the apple flavor I desire.  This smoothie is a great way to get a crisp, cool autumn morning off to a good and healthy start!

Apple Pie Kefir Smoothie

Makes 1 serving

1/2 cup plain, unsweetened kefir (or yogurt)

1/4 organic Granny Smith apple with skin, cut into chunks

1 tablespoon coconut or flaxseed oil

1/2 cup coconut or almond milk (I used full-fat coconut milk)

1 teaspoon apple pie spice

1 tablespoon chia seed

1/4 teaspoon stevia powder, or to taste (I use Sweet Leaf brand)

A pinch of salt

2 kale leaves or a handful of spinach (if you want it green)

1 teaspoon collagen hydrolysate (or your favorite protein powder)

1/4 teaspoon vanilla extract

4-5 ice cubes

Enough water to reach desired consistency

Place all of the ingredients in a blender and blend until smooth. Enjoy immediately.

Nutritional Information per serving: 421 calories, 13.4 g carbohydrate (3.5 g dietary fiber, 9.6 g sugars), 35.3 g total fat (24.8 g saturated fat, 0 g trans fat), 12 mg cholesterol, 77 mg sodium, 161.4 mg calcium, 286 mg potassium, 8.3 g protein.  Net carbs per serving: 9.9 grams

Recipe by Kathy Sheehan, copyright 2016

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

Snickerdoodle Smoothie

If I could choose only one food item that has had the biggest impact on my improved health, it would be my morning smoothie. For the past eight years, most of my days start with a smoothie. Some are green with a little low-glycemic fruit and others are made from a base of nut butter, but the thing they all have in common is that they're nutritious, delicious and keep me feeling satisfied for many hours, sometimes all the way to dinner! The trick about making smoothies for a diabetic is that they need to be very low carb, plus contain enough healthy fat and protein to keep the blood glucose steady. It's the blood sugar spike of a high carb breakfast and then rapid crash a couple of hours later that causes hunger and cravings by mid-morning, requiring an "elevenzees" snack just to make it to lunch! When you start your morning on a blood sugar roller coaster ride, it will effect your eating pattern for the rest of the day and may lead to the over-consumption of carbs. This delicious and creamy smoothie has the sweet vanilla and cinnamon flavor of the popular Snickerdoodle cookie. Cinnamon is well-known and documented as a blood sugar stabilizing spice and this is a great way to get more of it into my diet.

Snickerdoodle Smoothie

Makes 1 serving

1/2 cup plain, unsweetened kefir (or yogurt)

1/2 cup coconut milk (or almond milk)

1 tablespoon macadamia nut butter (or 2 tablespoons macadamia nuts)

1 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

A pinch of sea salt

1/4 teaspoon stevia powder, or to taste (I used Sweet Leaf brand)

1/2 tablespoon collagen hydrolysate powder (or your favorite protein powder)

1 tablespoon chia seeds

1/2 tablespoon coconut oil, ghee or flax oil

4 drops of Vanilla Creme stevia

1/2 cup water (or enough to create desired consistency)

4-5 ice cubes

1 scoop of prebiotic powder, optional (I used Prebio Plus)

Put all of the ingredients in a blender and blend until completely smooth. Taste and adjust sweetening, if desired. Pour into a tall glass and enjoy!

Nutritional Information: 304 calories, 8 g carbohydrate (7.4 g dietary fiber, 4.4 g sugars), 24.7 g total fat (9 g saturated fat, o g trans fat), 12 mg cholesterol, 132 mg sodium, 379.9 mg calcium, 150 mg potassium, 9.4 g protein.  Net carbs per serving: 0.6 grams

Recipe by Kathy Sheehan, copyright 2016

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

Healing Golden Milk Kefir with Cacao

If you read my blog regularly, you know I recommend consuming probiotic-rich foods or beverages on a daily basis for health. Another resource of healing is my spice cabinet! In particular, turmeric, cinnamon and ginger are potent anti-inflammatory spices that are especially beneficial for improving chronic diseases, including T2 diabetes. This recipe is my twist on the classic Golden Turmeric Milk or Tea, which has been proven to reduce pain and systemic inflammation. The addition of raw cacao powder provides antioxidants and, more importantly, a delicious flavor that completely masks the warm, peppery and sometimes bitter turmeric compounds (which are what makes turmeric so healthful). Because I include kefir, this beverage should not be heated to retain the quality of the probiotic microorganisms. If you're worried that this won't taste good, you are wrong...because it is AMAZING! It is slightly spicy, but so sweet and delicious too. It's a great flavor combination and I love it! Enjoy this for breakfast or as a meal replacement, in the afternoon as a pick-me-up or, leave out the cacao powder, and have a cup before bed to help you relax and fall asleep.

Healing Golden Milk Kefir with Cacao

Makes 1 serving

1/2 cup plain milk or coconut milk kefir (click here to make your own)

1/2 cup unsweetened coconut milk (I use full-fat A-roy D brand)

1/2 teaspoon ground turmeric

1/4 teaspoon ground cinnamon

1/8 teaspoon ground ginger

1 teaspoon raw cacao powder (or unsweetened cocoa powder)

1/4 teaspoon stevia powder (I use Sweet Leaf brand)

A pinch of black pepper (increases absorption)

Place all of the ingredients into a blender and blend until well combined. (You may also use a whisk, but I find a blender mixes the ingredients more thoroughly.) Do not heat. Pour into a mug and serve immediately.

Nutritional Information per serving (made with full-fat coconut milk): 230 calories, 7.9 g carbohydrate (0.9 g dietary fiber, 5.7 g sugars), 19.7 g total fat (13.5 g saturated fat, 0 g trans fat), 9 mg cholesterol, 53 mg sodium, 100 mg calcium, 61 mg potassium, 4.4 g protein. Net carbs per serving: 7 grams

Recipe by Kathy Sheehan, copyright 2016

Chocolate Peanut Butter Kefir Smoothie

Creamy, delicious, nutritious and full of beneficial probiotics...what more do you need in the morning? This Chocolate Peanut Butter Smoothie has been one of my favorites lately! For variety, I switch the peanut butter for almond or organic sunflower seed butter occasionally; they're all good! The unripe, green banana adds creaminess but, more importantly, it contains prebiotic fiber that feeds the good microorganisms in the kefir to support a healthy microbiome. Because of the addition of healthy fats and protein from the collagen hydrolysate (if using, see explanation below*), this smoothie is so satisfying that often I can make it to dinner with just a snack of nuts mid-afternoon. No hunger, no cravings, no blood sugar lows! This meal replacement smoothie keeps me energized and going all day. Have a good morning!

Chocolate Peanut Butter Kefir Smoothie

Makes 1 serving

1/2 cup homemade unsweetened dairy milk kefir or coconut milk kefir (see recipe here)

1/4 cup coconut or almond milk (or other milk of your choice)

2 tablespoons natural peanut butter (or nut butter of your choice)

1 tablespoon coconut oil

1 teaspoon flax oil

1 tablespoon chia seeds

1/4 teaspoon stevia powder, or to taste (I use Sweet Leaf brand)

1/2 teaspoon vanilla extract

2 tablespoons raw cacao powder (or unsweetened cocoa powder)

A pinch of salt

1-1/2 inch piece of frozen unripe, green banana (skin removed)

4-5 ice cubes

1/2 cup water, more or less, depending on the thickness you desire

1-2 teaspoons collagen hydrolysate powder (optional source of added protein, see below)*

Place all of the ingredients in your blender and blend on high until smooth.

Nutritional Information per serving (without collagen hydrolysate): 597 calories, 16.8 g carbohydrate (5.3 g dietary fiber, 4.4 g sugars), 53.8 g total fat (27.3 g saturated fat, 0 g trans fat), 0 mg cholesterol, 182 mg sodium, 135.8 mg calcium, 40 mg potassium, 10.4 g protein. Net carbs per serving: 11.5 grams

*What is Collagen Hydrolysate?  Often people ask me which protein powder I recommend.  Well, this is it!  Collagen hydrolysate is 90% pure unflavored protein, no fillers or additives.  It dissolves in either hot, warm or cold liquids, making it perfect to add to smoothies, soup, coffee, tea or juice.  Hydrolysed collagen is a unique combination of amino acids in concentrated levels. It is easily digested and supports the body's natural healing process, similar to the benefits of bone broth.  It can be very helpful for someone suffering from arthritis or a joint related injury.  You'll notice a difference in the health of your bones, tendons, ligaments, cartilage, skin, hair and nails, if taken regularly as a supplement.  The powder I use is from Great Lakes Gelatin and can be purchased on the Internet.

Recipe by Kathy Sheehan, copyright 2016

Berry Blue Kefir Smoothie

More and more research is coming out that having dysbiosis (an imbalance of good and bad bacteria in the gut) is associated with obesity and most chronic illness, such as diabetes, neurological disorders, depression, anxiety, IBS, Crohn's disease and even cancer. It is important to include probiotic rich, cultured and fermented foods (such as yogurt, kefir, sauerkraut and fermented vegetables) in the diet and I have personally experienced fewer food sensitivities, more stable blood glucose levels and lower blood pressure since consuming these foods daily.  Making kefir at home is easy! (see my previous post here)  I include it as an ingredient in every morning smoothie I make.  It's creamy and delicious.  Another ingredient in this smoothie is Camu powder, made from a tropical berry.  Because it has one of the highest vitamin C content of any fruit, much more than an orange, I like to add it my smoothies especially at this time of year when colds and the flu are going around.  This smoothie is bright and refreshing and will give you a power boost of energy in the morning.  I like to add 1 tablespoon of melted coconut oil to this smoothie for added brain boosting and gut healing benefit.  When I have this kefir smoothie for breakfast, I'm not hungry again for many hours!

Berry Blue Kefir Smoothie

Makes 1 serving

1/2 cup plain, unsweetened coconut milk kefir (or dairy kefir, if you can tolerate dairy)

1 cup unsweetened non-dairy milk (I used flax milk, but almond would work well)

1/3 cup frozen blueberries

1/2 teaspoon camu powder

1/8 teaspoon stevia powder or to taste (I used Sweet Leaf brand)

1/4 teaspoon lemon extract or 2 drops dietary-grade lemon essential oil (optional)

3 ice cubes

1/4 cup water

Place all of the ingredients in a blender and blend until smooth and creamy.  Pour into a tall glass and serve immediately.

Nutritional Information per serving (made with coconut milk kefir): 311 calories, 11.4 g carbohydrate (0.9 g dietary fiber, 6.7 g sugar), 28.1 g total fat (18 g saturated fat from the coconut, 0 g trans fat), 0 mg cholesterol, 103 mg sodium, 302.2 mg calcium, 50 mg potassium, 1.8 g protein.  Net carbs per serving: 10.6 grams

Recipe by Kathy Sheehan, copyright 2015

Carrot and Pumpkin Spice Beta-Carotene Shots

Carrots, pumpkins and sweet potatoes are the best sources of beta-carotene.  The name beta-carotene comes from the Greek beta and Latin carota (carrot). It is the deep orange-yellow pigment that gives these fall vegetables their beautiful color. The human body converts beta-carotene into vitamin A (retinol), which means it is a precurser of vitamin A. One cup of fresh carrot juice provides an astounding 2, 256 micrograms of beta-carotene! This amount is 2-3 times more than the RDA daily requirement, but don't worry. It is nearly impossible to eat too much beta-carotene because any excess of dietary beta-carotene is simply eliminated from the body (although you need to be careful with over-the-counter supplements because they are often synthetic and metabolized differently, especially if you are a smoker). We've all heard that vitamin A is good for eye health, but did you know it is a powerful antioxidant and can help prevent cancer and lower your risk of heart disease? The downside is that carrots are sweet and 1 cup of carrot juice contains about 2 teaspoons of natural sugar and about 15 carbohydrates. Even so, I love my fresh carrot juice and I wanted to find a way to include it in my diet. This recipe comes to the rescue!  I've added a bit of puréed pumpkin, plain kefir, coconut oil and the warm spices that we associate with this season. This juice blend has a lot going for it: probiotics from the kefir or yogurt, coconut oil to slow the absorption of the sugars and assist in the uptake of fat-soluble vitamin A, plus it includes other important vitamins and minerals. A shot or two of this delicious elixir each day is all I need to provide a healthy, healing dose of beta-carotene that my body craves.

Carrot and Pumpkin Spice Beta-Carotene Shots

Makes 12 servings (of 2 TB each)

1 cup fresh carrot juice (if purchased, look for unpasteurized juice for the healthiest option)

2 tablespoons puréed pumpkin

1/4 cup plain, unsweetened kefir or yogurt (substitute non-dairy, if desired)

1 teaspoon orange zest (or 2 drops of dietary-grade orange or tangerine essential oil)

1 tablespoon coconut oil, melted

10 drops of liquid stevia (orange flavored is nice), or to taste

3/4 teaspoon pumpkin pie spice

A tiny pinch of sea salt

Place all of the ingredients into a blender and blend until well combined. Store in a glass bottle or jar in the refrigerator. Shake before serving. Plan to drink it within a week.

Nutritional Information per 2 TB serving: 19 calories, 1.7 g carbohydrate (0.1 g dietary fiber, 1.4 g sugars), 1.3 g total fat (1.1 g saturated fat, 0 g trans fat), 1 mg cholesterol, 16 mg sodium, 11.4 mg calcium, 3 mg potassium, 0.4 g protein.  Net carbs per serving: 1.6 grams

Recipe by Kathy Sheehan, copyright 2015

Lemon-Blueberry Dream Green Smoothie

This green smoothie is a delicious combination of lemon and blueberries. I can't even taste the greens, but knowing they are there makes me feel good!  This is alkalizing from the lemon and packed with healthy antioxidants and phytonutrients from the greens and blueberries and is one of my favorite breakfast smoothies.  I'm eating a very low carb, high fat diet, which is very successfully controlling my diabetes.  If I put too much fruit in my smoothie, it can upset my blood sugars and ruin my whole day!  This recipe easily fits into my daily allotment.  The addition of both healthy coconut and flax seed oil suppresses my hunger and prevents cravings by keeping my blood sugar steady throughout the morning.  (If desired, you can use half the amount of these oils, but both are healthy sources.  Healthy sources of fat play many important roles in the body and should not be feared or avoided.  Coconut oil contains medium-chain fatty acids and is fuel for the brain.  Flax seed oil is an excellent source of Omega 3's.)  If you're looking for a refreshing and energizing way to start your morning, look no further.  This smoothie will satisfy!

Lemon-Blueberry Dream Green Smoothie

Makes 1 serving

3/4 cup unsweetened flax or almond milk (or your favorite milk)*

1/4 cup full-fat plain coconut yogurt (or your favorite plain yogurt or kefir)*

2 tablespoons frozen wild blueberries

1-1/2 cups baby kale, spinach or swiss chard (I use an organic blend)

2 slices of lemon with peel, each slice 1/4" wide (organic is preferred)

1 teaspoon chia seeds

1 tablespoon flax seed oil

1 tablespoon coconut oil

10-15 drops of Lemon Drop flavored liquid stevia (I use Sweetleaf brand)

1/2 cup water

4-5 ice cubes

Place all of the ingredients in a blender and blend on high until smooth.  Pour into a tall glass and enjoy!

Nutritional Information per serving: 412 calories, 10 g carbohydrate (4 g dietary fiber, 3.1 g sugars), 40 g total fat (19.3 g healthy source of saturated fat, 0 g trans fat), 0 mg cholesterol, 141 mg sodium, 356 mg calcium, 26 mg potassium, 4.2 g protein.  Net carbs per serving: 6 grams

* For those with food allergies: To make a dairy free smoothie, use a non-dairy milk, yogurt or kefir.

Recipe by Kathy Sheehan, copyright 2015

Almond Joy "Green" Smoothie

There is a new almond milk product available from Almond Breeze called Almond Coconut Milk.  I've been using it this week in my morning smoothies and it has a very subtle coconut flavor that is not overpowering, but makes an excellent base for tropical fruit smoothies. One cup contains 450 mg of calcium, making this smoothie an excellent source of this vital mineral.  I purchase the unsweetened variety because it has net 0 carbs and then add my own sweetening to the blender.  The recipe below is a delicious and nutritious meal in a glass that has the flavors of a candy bar. It's a fun way to start the day that will keep you satisfied for hours. (You would never guess that it contains spinach!) You've got to give this one a try soon:

Almond Joy "Green" Smoothie
Makes 1 generous, meal replacement serving

1-1/2 cups unsweetened Almond Coconut Milk
1/2 small frozen banana
2 tablespoons unsweetened cocoa powder
1 cup baby spinach leaves (or other mild green)
4 teaspoons Splenda granular (or two packets, also you may substitute your own sweetener)
2 tablespoons unsweetened coconut flakes
1 tablespoon fiber powder (optional)
1/2 scoop whey protein powder (chocolate or vanilla, optional)
5 ice cubes

Place the first eight ingredients in the blender and slowly increase the speed of your blender until you reach high (#7 on a Vitamix). Blend until smooth.  Add the ice cubes through the top opening one at a time and continue to blend for a few seconds until smooth.  Serve immediately.

Nutritional Information (including fiber & protein powders): 284 calories, 37.8 g carbohydrate (18.5 g fiber, 9.4 g sugar), 12 g total fat, 6.9 g saturated fat, 0 g trans fat, 0 mg cholesterol, 251 mg sodium, 905.5 mg calcium, 545 mg potassium, 11 g protein.

Recipe by Kathy Sheehan, copyright 2013.

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

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

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

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


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

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

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

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


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

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

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

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

Recipes by Kathy Sheehan, copyright 2013

Breakfast Smoothies

Occasionally I'm asked to suggest breakfast recipes. This is difficult for me to do because I don't eat breakfast in the traditional sense. Instead, I start every day with a high-fiber, protein smoothie that often incorporates fruit or chocolate (cocoa powder) that satisfies and keeps me going for hours! About a year and a half ago, I gave up cereal, toast, oatmeal, bagels, muffins or anything else many people turn to for breakfast because these items just don't contain the same nutritional density that my smoothie does and all are downright "carb-age" and would do my body more harm than good. I give my morning smoothies a lot of credit for my initial weight loss and I continue to drink them to maintain my weight. I want to be clear: I don't have a smoothie with breakfast, the smoothie IS my breakfast. But it doesn't need to be used only as a replacement for the morning meal, it can be used anytime of the day as a meal replacement.

Most of the products I use in my smoothies are easily found in your grocery store, such as frozen fruit, fresh fruit, cocoa powder, creamy nut butters and almond milk. There are other ingredients that may need to be ordered on the Internet. For example, to boost the fiber content, I add PaleoFiber powder which contains 10 grams of fiber per tablespoon! (If you don't have a fiber powder, substitute Ground Flaxseed Meal or chia seeds which are good sources of Omega-3 fatty acids.) Also, for flavoring, I often add Sweet Leaf flavored stevia drops. My favorites are Vanilla Creme, English Toffee, Lemon Drop and Dark Chocolate. For my protein powder, I have used almost exclusively collagen hydrolysate and highly recommend it for this purpose. It is pure, unflavored protein that contains all of the essential amino acids without other additives or fillers. It dissolves in cold, warm or hot liquids. If you're in the weight loss phase and wish to purchase another type of protein powder, I suggest purchasing a low-carb one made especially for weight loss which will help you accomplish this goal.

Green Smoothies are the craze these days. My mother has one every morning and she swears by them. If you're lucky enough to own a Vitamix high-power blender or another brand with a 2-hp motor or higher, try one soon. A regular blender will work, but you may have to blend for a longer amount of time. Green Smoothies are a mixture of fresh or frozen fruit, leafy greens (such as spinach, kale and collards) and water that has been liquefied into a smooth, vitamin-packed drink. The fruit adds sweetness and disguises the taste of the greens. It's a great way to get two or more servings of vegetables in one sitting. Here's a link to a video that will show you how easy it is to make one: Green Smoothie Video. If you want to learn more, search YouTube.com for other excellent demonstrations and testimonials about green smoothies.

Finally, before I post a couple of my own recipes for smoothies, I would like to recommend a few low-carb smoothie recipe books that I use for flavor ideas:

1. Meal in a Glass: Low Calorie, Low-carb Protein Smoothie Recipes by Valerie Renee Campbell.

2. Low-Carb Smoothies by Dana Carpender. (This one is out of print, but very good if you can find it.)

3. Low-Carb Smoothies: More Than 135 Recipes to Satisfy Your Sweet Tooth Without Guilt by Donna Pliner Rodnitzky.

My Breakfast Smoothie Recipes

Strawberry Banana Smoothie (Makes 1 serving, pictured above)

In a blender, blend on high until well mixed together:

1 cup almond milk, unsweetened
½ cup unsweetened plain yogurt (or unsweetened plain kefir)
2 packets stevia (I use Sweet Leaf brand)
1/4 small banana
1/2 cup fresh or frozen strawberries
1 tablespoon PaleoFiber powder (or substitute chia seed or ground flaxseed meal)
1 tablespoon collagen hydrolysate (or Vanilla protein powder of your choice)
1/2 teaspoon vanilla extract

Nutritional Information per serving: 276 calories, 44.7 g carbohydrate, 2.6 g total fat, 14.3 g fiber, 16.7 g protein.

Snickers Smoothie (Makes 1 serving)

In a blender, blend on high until well mixed together:

1 cup almond milk, unsweetened
½ cup unsweetened plain yogurt (or unsweetened plain kefir)
2 packets stevia (I use Sweet Leaf brand)
1 tablespoon unsweetened cocoa powder
5 drops English Toffee stevia
1 heaping tablespoon creamy peanut butter or almond butter (no sugar added)
1 tablespoon PaleoFiber powder (or substitute chia seed or ground flaxseed meal)
1 tablespoon collagen hydrolysate (or Vanilla protein powder of your choice)
1/2 teaspoon vanilla extract

Nutritional Information per serving: 309 calories, 35.2 g carbohydrate, 11.2 g total fat, 14.8 g fiber, 18.4 g protein.

Original recipes by Kathy Sheehan, copyright 2009