Chocolate Peanut Butter Cup Layered Gelatin Dessert

This isn't your ordinary boxed jello!  It's sugar free and made from high-quality, healthy ingredients, not chemicals, dyes and artificial flavors.  Gelatin is largely composed of the amino acids glycine and proline.  It is pure protein and very healing for the body.  Many healthcare practitioners even recommend consuming gelatin to vegans because the health benefits are so numerous!  The benefits to skin, nails, hair, joints and the digestive system are well known...not to mention that gelatin is so easy to make and fun to eat!  You can set these desserts in any small container, but glass will show off the layers.  Another idea is to use regular-sized silicone muffin cups (as pictured) which, when unmolded, has the look of a big peanut butter cup candy!  The presentation of this simple dessert will impress your guests or family.  Kids love them!  They appear so sinful but, in reality, they're a light and healthy treat.

Chocolate Peanut Butter Cup Layered Gelatin Dessert

Makes 8 servings

Peanut Butter Layer:

1/4 cup full-fat coconut milk

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

1/2 cup water

2-1/2 Tablespoons natural creamy peanut butter (or your favorite nut butter)

1 teaspoon unsweetened cocoa powder

1/4 teaspoon vanilla extract

1-1/2 teaspoon unflavored gelatin powder

1/4 teaspoon 100% stevia powder (or liquid stevia drops to taste)

Chocolate Layer:

1/4 cup full-fat coconut milk

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

1/2 cup water

1/2 Tablespoon natural creamy peanut butter (or your favorite nut butter)

1/2 ounce unsweetened baking chocolate bar (I use Dagoba brand)

2 Tablespoons unsweetened cocoa powder

1/2 teaspoon vanilla extract

1-1/2 teaspoons unflavored gelatin powder

1/2 teaspoon 100% stevia powder (or liquid stevia drops to taste)

1.  Make the peanut butter layer first.  Place 1/2 cup water into a small saucepan.  Measure 1/4 cup coconut milk and 1/4 cup almond or flax milk into a small bowl and sprinkle 1-1/2 teaspoons unflavored gelatin over it and allow to sit for about 5 minutes.  Meanwhile, heat the water over a medium heat until boiling.  Lower the heat to low and add the milk-gelatin mixture, 2-1/2 TB peanut butter, 1 teas. cocoa powder and whisk until peanut butter has melted and gelatin is completely dissolved.  Remove from heat and add 1/4 teas. vanilla and 1/4 teas. stevia powder.  Stir until well blended and smooth.  Taste and adjust sweetening, if necessary.  Divide equally among 8 small serving dishes (glass custard cups work well) or 8 silicone muffin cups.  Place in the refrigerator for about 35 minutes, or until the top has set.

2.  After the peanut butter layer has been in the refrigerator for about 5 minutes, you can begin making the chocolate layer.  The procedure is similar as before and you can use the same saucepan (no need to rinse).  Place 1/2 cup water into the saucepan.  Measure 1/4 cup coconut milk and 1/4 cup almond or flax milk into a small bowl and sprinkle 1-1/2 teas. unflavored gelatin powder over milks and allow to sit for 5 minutes.  Meanwhile, heat the water over a medium heat until boiling.  Lower the heat to low and add the milk-gelatin mixture, 1/2 TB peanut butter, 2 TB. cocoa powder and whisk until peanut butter has melted and gelatin is completely dissolved.  Remove saucepan from heat and drop in 1/2 oz unsweetened baking chocolate and allow to sit until chocolate has completely melted.  Whisk mixture until ingredients are blended.  Add 1/2 teas. vanilla and 1/2 teas. stevia powder.  Whisk until well blended and smooth.  Taste and adjust sweetening by adding an additional 1/8 teas stevia powder, if desired.  Allow to sit, stirring occasionally, until the peanut butter layer is just set.  Divide chocolate mixture equally among the serving dishes or silicone muffin cups.  Place in the refrigerator until completely set before serving.

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

Nutritional Information per serving: 86 calories, 3.5 g carbohydrate (1.5 g dietary fiber, 0.5 g sugars), 6.9 g total fat (3.2 g saturated fat, 0 g trans fat), 25 mg sodium, 20.8 mg calcium, 24 mg potassium, 2.9 g protein.  Net carbs per serving: 2 grams

Recipe by Kathryn 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

Easy Cream of Spinach Soup

This is my favorite time of year for soup!  I usually have some type of soup in the refrigerator so I don't have to think or worry about what's for lunch.  Another reason I love soup is because it's a great way to sneak more vegetables into my day.  If you're someone who doesn't find crunching on vegetables a delightful past time, try cream soups!  They're packed with nutrition and will disguise the fact that they're mainly vegetable.  This delicious soup is quite similar in texture and taste to a creamy pea soup, but with many fewer carbs.  You can get creative with toppings, if you like.  Pictured is dry roasted pine nuts that have been crushed, but also crumbled bacon or finely chopped ham would be nice, or try a sprinkling of lemon zest and a drizzle of lemon flavored olive oil.  The ease of using frozen chopped spinach makes this a quick and simple meal that you can enjoy tonight.

Easy Cream of Spinach Soup

Makes about 6 servings (about 1-1/4 cups each)

2 TB light olive oil or refined coconut oil

1 cup chopped celery or celeriac (celery root)

1 large leek, sliced

7 oz. frozen chopped spinach, thawed and squeezed dry

1/2 cup white wine

4 cups chicken or vegetable broth

1/4 to 1/2 teaspoon salt, or to taste

black pepper to taste

1/4 cup heavy whipping cream (or full-fat coconut milk, if avoiding dairy)

1.  Heat the oil in a large Dutch oven over medium heat.  Add chopped celery or celeriac and leek.  Sauté for a few minutes until leek begins to soften.  Add wine and spinach and sauté for another minute.  Add broth and simmer gently for about 20-25 minutes or until celeriac is softened.  Salt and pepper to taste.

2.  Place soup mixture into a blender (in batches, if necessary) and puree until smooth.  Add heavy cream or coconut milk and stir until well blended.  Adjust seasonings, if necessary.  Serve hot.

Nutritional Information per serving (not including toppings): 127 calories, 6.3 g carbohydrate (1.4 g dietary fiber, 1.6 g sugar), 8.6 g total fat (3 g saturated fat, 0 g trans fat), 14 mg cholesterol, 586 mg sodium, 57 mg calcium, 279 mg potassium, 4.3 g protein.  Net carbs per serving: 4.9 grams

Recipe by Kathy Sheehan, copyright 2015

English Toffee Fudge Fat Bombs

Since I started a very low carb, high fat and moderate protein (keto) diet this past year, that has been so successful normalizing my blood sugar, I try to include a fat bomb treat in my food plan nearly every day.  I always have a batch available in the fridge for a quick snack.  They are creamy, delicious and a great way to incorporate more healthy fat into my diet!  The base for fat bombs is usually coconut oil with other added ingredients for flavor.  In this recipe, I've combined coconut oil and unsalted ghee (clarified butter).  The result is an extra creamy texture, similar to fudge, even when eaten directly from the refrigerator.  I use ghee because I'm sensitive to dairy, which has the milk solids removed and can most often be eaten by those with a dairy intolerance, but you can substitute unsalted, grass-fed dairy butter in its place, if you prefer.  You certainly can use all coconut oil, but it's the butter that helps give these candies their toffee flavor.  Feel free to choose any nut butter that agrees with your body in place of the sunflower seed butter.  I think almond, cashew or even peanut butter would be lovely!  If you want to start the new year with a smile on your face, this is the recipe to make that happen :)  Have a happy day!

English Toffee Fudge Fat Bombs

Makes 12 servings

1/3 cup melted coconut oil

1/3 unsalted ghee or unsalted grass-fed butter, melted

3 tablespoons unsweetened cocoa powder

4 tablespoons sunflower seed butter (or your favorite nut butter)

1/2 teaspoon vanilla extract

teeny, tiny pinch of finely ground salt (omit if your nut butter contains salt)*

15-20 drops of English Toffee liquid stevia (or a combination of chocolate and English Toffee drops to taste)

Melt the coconut oil and unsalted ghee or butter in a 1-cup glass measuring cup by microwaving on high in 15 second intervals until melted.  Add the remaining ingredients and whisk until smooth and thoroughly combined.  Divide mixture equally among 12 paper-lined mini muffin or silicone cups, stirring often to distribute the salt as you pour.  Place in the refrigerator on a level surface until chilled and solid, about 30 minutes.  (You can hasten this process in the freezer.)  Store fudge in an airtight container in the refrigerator until ready to eat.  (These candies need to be kept chilled because they melt quickly at room temperature.  Enjoy them directly from the fridge.)

* IMPORTANT NOTE: Salt is soluble in water, not oil, so the salt granules will not dissolve all the way and will eventually sink to the bottom of each fat bomb as it chills.  It's important to stir the chocolate mixture often as you pour into the mini muffin cups so all the salt doesn't end up in only the last few bombs.  The tiny taste of salt is pleasant on the tongue and combines well with the chocolate, but too much can be overwhelming!  If you're concerned, omit the added salt and enjoy.

Nutritional Information per serving: 140 calories, 2.1 g carbohydrate (1.1 g dietary fiber, 0.1 g sugar), 14.3 g total fat (9.1 g saturated fat, 0 g trans fat), 11 mg cholesterol, 17 mg sodium, 1.7 mg calcium, 21 mg potassium, 1.8 g protein.  Net carbs per serving: 1 gram

Recipe by Kathy Sheehan, copyright 2014

Bacon Party Cheese Log

The holiday season is drawing to a close, but there's still one more occasion for celebration.  A New Year's Eve party calls for a spectacular appetizer and there's nothing that will please a crowd as much as bacon!  This cheese log can be made with soft goat cheese or cream cheese, whichever is more to your liking.  The outside is rolled in a mixture of crushed pistachios, crispy crumbled bacon and spices. (For a vegetarian option, see below.)  It is delicious served with gluten free crackers (I like Mary's Gone Crackers), English cucumber slices, celery, assorted vegetables or, if shaped into small bite-size balls, even eaten by themselves.  Crumble any leftovers and sprinkle it on salads or steamed vegetables; it's a creamy and delicious addition to an otherwise boring salad.  I made this for my Christmas Eve family dinner and it was a huge hit with everyone!  It's quick and easy to prepare and can be made a day or two ahead of the party.  Enjoy a happy and healthy New Year!

Bacon Party Cheese Log

Makes about 10 servings (2 TB each)

8 oz. soft goat cheese or cream cheese (room temperature)*

1/2 teaspoon paprika (sweet or smoked, whichever you prefer), divided

1 teaspoon dried, chopped basil

3/4 teaspoon ground black pepper, divided

1/4 cup pistachios, shelled and then measured

5 slices of bacon, chopped and fried until crispy and drained*

1.  Using a handheld mixer, whip the cheese until fluffy.  Add 1/4 teaspoon paprika, basil and 1/4 teaspoon ground pepper.  Form into a log and wrap in plastic wrap or form into a ball.  (You can also form small balls using 1 tablespoon cheese mixture for each.)  Chill in the refrigerator until firm.

2.  Fry the chopped bacon until crispy and drain on paper towels.  Place the bacon, pistachios, 1/2 teaspoon ground pepper and 1/4 teaspoon paprika into a food processor and pulse until the pistachios are chopped into small pieces.  (If you don't have a food processor, chop the pistachios and bacon with a sharp knife until the right consistency, then add the spices.)  

3.  Place the bacon mixture into a shallow plate.  Roll the cheese log in the mixture until completely covered.  Refrigerate until party time.  Allow the log to soften for about 30 minutes at room temperature before serving.

Nutritional Information per serving (2 TB), not including crackers or vegetables: 106 calories, 1.9 g carbohydrate (0.4 g dietary fiber, 1.1 g sugar), 8 g total fat (4 g saturated fat, 0 g trans fat), 21 mg cholesterol, 135 mg sodium, 39.8 mg calcium, 64 mg potassium, 6.3 g protein.  Net carbs per serving: 1.5 grams

* To create a dairy-free log, use dairy-free, vegan cream cheese in place of the goat or cream cheese.  For a vegetarian option, you can double the amount of pistachios and omit the bacon.

Recipe by Kathy Sheehan, copyright 2014

Roasted Garlic Burgers Topped with Caramelized Onion

Rummaging through my vegetable bin today, I found an overlooked bulb of elephant garlic.  It had begun to sprout, so I knew I had to cook it or plant it immediately.  I chopped the top off, drizzled it with olive oil, wrapped it loosely in a tent of foil and baked it in a 400-degree F oven for about 45 minutes until the cloves were soft and golden brown.  It is common to serve roasted garlic spread on bread but, because I don't eat bread, I needed to find another use for it and this recipe came to mind.  The caramelized onion pairs beautifully with the garlic-infused beef.  I served it with an optional drizzle of reduced sugar ketchup, which added another layer of flavor.  This recipe will undoubtedly become one of my favorite weekday meals!

Roasted Garlic Burgers Topped with Caramelized Onion

Makes 4 servings

1 large bulb of garlic, roasted (see directions above)

1 pound of grass fed ground beef

1 tablespoon tomato paste

1/2 tablespoon Worcestershire sauce (gluten free)

1 tablespoon fresh parsley, chopped (or 1/2 TB dried)

1/2 teaspoon black pepper

3/4 teaspoon Himalayan salt

2 teaspoons butter or ghee* (or substitute coconut oil)

1 large onion, sliced

1/4 teaspoon salt

3 drops molasses

1/2 teaspoon apple cider vinegar

Sprinkle of cayenne to taste

1 tablespoon coconut oil

Reduced sugar or sugar free ketchup, optional

1.  Remove the cloves from the roasted garlic bulb when cooled and chop into small pieces.  Place the garlic into a large bowl, add the ground beef, tomato paste, pepper, Himalayan salt, Worcestershire sauce and parsley.  Mix until ingredients are well distributed throughout the ground beef and form into four hamburger patties.  Set aside.  (You can place the patties in the refrigerator for later.  Allow them to come to room temperature before cooking.)

2.  In a skillet, melt the butter or ghee.  Add the sliced onion, add 1/4 teaspoon salt and heat over low heat, stirring occasionally.  The best method for caramelizing onions is to cook them low and slow to allow the natural sugars to be drawn out.  (When the onions are translucent and begin to color, you can begin cooking the patties in another skillet.)  Add the molasses, vinegar and cayenne to the onions at the end of their cooking time, a few minutes before the beef is done.

3.  In a separate skillet, heat a tablespoon of coconut oil over medium to high heat.  Add the patties and allow to cook, without disturbing, until seared and well colored.  Turn and repeat on second side and until done to your satisfaction.  (I like mine medium, with a hot pink center.)

4.  Remove patties to serving plates and top with 2 tablespoons of caramelized onion per serving.  Provide reduced or sugar free ketchup (2 carbs or less per serving), optional.  Serve immediately.

Nutritional Information per serving (no ketchup and no bun): 296 calories, 7.5 g carbohydrate (1.1 g dietary fiber, 2.9 g sugar), 19.6 g total fat (8.5 g saturated fat, 0 g trans fat), 74 mg cholesterol, 114 mg sodium, 27.2 mg calcium, 150 mg potassium, 22.1 g protein.  Net carbs per serving: 6.4 grams

* For those with food allergies: To create a dairy, lactose and casein free meal, use ghee (clarified butter) or coconut oil instead of dairy butter.

Recipe by Kathy Sheehan, copyright 2014.

Spicy Fish (or Chicken)

Just playing around in my kitchen with a few on-hand ingredients, I created this delightful meal.  I loved it so much, I've had it in various forms four times this week!  I've tried it with haddock, tilapia, salmon and chicken...and I'm certain it would be just as good made with shrimp or pork.  The secret is in the combination of ingredients: The crispy coating of nut flour, the flavorful blackening spice and the hint-of-heat in the spicy sauce.  It's one of those dishes that lingers delightfully on the tongue!  Blackening spice can be purchased or make your own, like I do.  (George Stella has a great blackening spice recipe here:  http://stellastyle.com/site/2012/12/07/blackened-salmon-or-chicken-breast/)  Adjust the seasoning to your own taste.  If you like heat, then use more blackening spice in the coating mix and a medium or hot salsa.  If you want it flavorful but tame, use a little less spice and mild salsa. It's a versatile recipe, so have fun experimenting with your favorite fish, chicken or meat to make your own unique dish.

Spicy Fish (or Chicken)

Makes 2 servings

2 fish fillets: white fish, salmon or shrimp (or 2 boneless, skinless chicken breasts)

3 tablespoons grass-fed butter or ghee*

1/2 cup salsa (no sugar added, look for 2 carbs or less per 2 TB serving)

1/2 fresh lime, cut into 4 wedges

Coating Ingredients:

1/2 cup almond or other nut flour (I used walnut flour)

1 to 1-1/2 teaspoons blackening spice (or to taste)

1/4 teaspoon black pepper

1/4 teaspoon salt, optional (the blackening spice has some salt in it)

1 teaspoon dried parsley or cilantro

1 beaten egg OR a drizzle of coconut oil (to help the coating adhere to the fish or chicken)*

1.  On a shallow plate, mix together the coating ingredients.  Pat your fish or chicken with a paper towel to dry completely.  (If your chicken breast is thick, pound to flatten slightly for more even cooking.). Either dip your fish or chicken in beaten egg or drizzle with coconut oil and press into the coating mixture until both sides are well covered.  Set aside.

2.  In a skillet, melt the butter or ghee over medium-high heat.  Add fish or chicken and allow to cook, without disturbing or turning, for at least 3-4 minutes for fish (depending on type and thickness) or 5-6 minutes for chicken until coating begins to crisp and brown.  (Shrimp will take less time, only about 1-2 minutes.)  Carefully turn fish or the chicken and continue cooking on the second side for the same amount of time or until done.  Note: Fish is done when no longer translucent and flaky.  Chicken should be at least 160-degrees Fahrenheit in the thickest part of the breast and juices run clear.  Do not consume undercooked fish or meat.  When cooked sufficiently, remove to a serving plate.

3.  Remove skillet from the heat.  To the drippings in the skillet, add the salsa and stir to deglaze the pan and loosen any brown bits.  (Note: Be careful and stand back when adding salsa to the hot pan because it will boil and possibly splatter.  If concerned, wait for a minute or two to allow the skillet to cool slightly.)  Serve sauce over fish or chicken with a generous squeeze of fresh lime juice.

Nutritional Information per serving (made with tilapia): 320 calories, 3.8 g carbohydrate (1.6 g dietary fiber, 1.5 g sugar), 23.9 g total fat (9.3 g saturated fat, 0 g trans fat), 68 mg cholesterol, 359 mg sodium, 31.7 mg calcium, 443 mg potassium, 25.2 g protein (this may vary, depending on type of fish or meat used).  Net carbs per serving: 2.2 grams

*For those with food allergies: To create a dairy free version, use ghee instead of butter.  If you are allergic or sensitive to eggs, omit and use a drizzle of melted coconut oil instead.

Recipe by Kathy Sheehan, copyright 2014