Simple 1-Minute Chocolate Mug Cake

You can have this low carb, grain-free cake and eat it too! Mug cakes may be the quickest and easiest dessert you'll ever make. They are "baked" in the microwave* in less than a minute (depending on the wattage of your microwave) and are a special treat for low carbers. Most recipes I've tried call for alternative "nut flours," such as almond flour.  The problem with those recipes is that the cake usually ends up being grainy and dry. My recipe is different because it uses nut butter as a base which creates a moist cake with a tender crumb. To achieve consistent success making Mug Cakes, it may take a bit of experimentation with different mugs and the cooking time. Once you find the perfect combination, write it down so you'll remember. I've discovered that a thicker-walled mug, small bowl or ramekin works best.  The microwave times given are approximate.  Start with the shortest time and, if needed, continue microwaving at 10-15 second intervals until the cake is puffed up and the batter is just beginning to be dried out on the top.  It will continue to cook for a minute after being removed from the oven.  The extra time it might take to learn which mug and cooking time is best for your microwave will be worth it!  I believe that this and other Mug Cake recipes will become favorites for those occasions when you crave a special treat. Happy Valentine's Day!

Simple 1-Minute Chocolate Mug Cake

Makes 1 small cake (2 servings)

2 tablespoons nut butter of choice

1 egg

1 tablespoon unsweetened cocoa powder

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

A pinch of salt

3/4 teaspoon vanilla extract

2-3 teaspoons coconut milk (or any milk) to achieve a cake-like batter consistency

1/4 teaspoon apple cider vinegar

1/16 teaspoon baking soda

In a small bowl, whisk together all of the ingredients until well blended. Pour batter into a mug or two ramekins that have been sprayed with non-stick cooking spray or greased with butter or ghee.  Microwave for 40 seconds to 1-1/2 minutes, depending on the wattage of your microwave.* (Check cake after 40 seconds and only continue cooking if needed in 10-15 second intervals.) The cake is done when it is puffed up and the top of the cake is just dry.  Do not overcook. Remove cake from the microwave and allow to cool in the mug for about 1 minute before serving.  It can be eaten directly from the mug or placed on a serving plate.  Optional: Sprinkle with 1 teaspoon chopped or shaved dark chocolate and top with whipped cream or coconut cream flavored with vanilla and sweetened with stevia.

*To bake in the oven: Bake for 15-18 minutes at 350-degrees Fahrenheit until toothpick comes out clean and cake springs back when touched slightly off center.  Cool for at least 10 minutes before serving.

Nutritional Information per serving (1/2 cake, no toppings): 150 calories, 5.4 g carbohydrate (1.9 g dietary fiber, 0.8 g sugar), 13.5 g total fat (2.4 g saturated fat, 0 g trans fat), 93 mg cholesterol, 169 mg sodium, 44.1 mg calcium, 136 mg potassium, 5.4 g protein.  Net carbs per serving: 3.5 grams

Original recipe by Kathy Sheehan, copyright 2016

Italian Turkey "Poppers" with Marinara Dipping Sauce

These delicious turkey meatballs are so easy to make and are fun to pop into your mouth!  Sometimes eating a food in a different way makes it more interesting.  By using the marinara as a dipping sauce, instead of pouring it on top, I can better control the amount I eat to keep the carb count down.  Another reason I enjoy eating them this way is that I don't miss the pasta.  The meatballs become the star of this meal.  The addition of turmeric and chopped spinach makes them extra healthy and it's a great way to sneak another serving of vegetables into the picky eater of your family.  These "poppers" would make a wonderful appetizer for game day, a potluck or party, too!

Italian Turkey "Poppers" with Marinara Dipping Sauce

Makes 4 servings

1 pound ground turkey

1 cup finely chopped frozen spinach, thawed

2 cloves garlic, minced

1/2 teaspoon Italian seasoning

1 teaspoon dried oregano

1 teaspoon dried parsley

1/2 teaspoon onion powder

1/2 teaspoon ground turmeric

3/4 teaspoon kosher or sea salt

1/2 teaspoon black pepper

1 tablespoon tomato paste

1 tablespoon coconut oil

1-1/3 cup marinara sauce, no sugar added

In a large mixing bowl, mix together the ground turkey, spinach, garlic, seasoning, salt, pepper and tomato paste. Heat the coconut oil in a large, heavy skillet over medium heat.  Use a small cookie scoop or drop 24 rounded tablespoon-size meatballs into the heated pan and sauté on all sides until cooked through.  Meanwhile heat the marinara sauce in a saucepan over medium-low heat.  Serve the meatballs with the marinara as a dipping sauce.

Saute meatballs in a heated skillet.

Nutritional Information per 6 meatballs and 1/3 cup sauce: 297 calories, 8.5 g total carbohydrate (2.5 g dietary fiber, 3.8 g sugar), 18.4 g total fat (5.3 g saturated fat, 0 g trans fat), 88 mg cholesterol, 889 mg sodium, 126.5 mg calcium, 300 mg potassium, 22.8 g protein.  Net carbs per serving: 6 grams

Recipe by Kathryn Sheehan, copyright 2016

Orange and Cranberry Nut Waffles

I am so happy to announce that my first cookbook is now available as an e-book! I've been working on this project for many months, struggling to master the technology and learning so much along the way.  The book is entitled CREATIVE GRAIN-FREE, LOW CARB WAFFLES: Healthy Culinary Magic With Your Waffle Iron and is filled with many excellent recipes for low-carb living and includes a color photo of each recipe.  Each recipe is less than 10 carbs per serving, including desserts like pie and cake!  Many people think that waffles are only good for breakfast, but waffles are delicious at anytime of the day.  I use these grain-free waffles as a substitute for bread in sandwiches and have even made amazing low-carb desserts with them!  I hope that you'll hop over to the iBooks store or the Amazon website to check out the new book. Thank you! I appreciate your support and please tell your friends!

Apple iBooks E-Book: https://itunes.apple.com/us/book/creative-grain-free-low-carb/id1071566965?ls=1&mt=11

Amazon Kindle: https://www.amazon.com/Creative-Grain-Free-Low-Carb-Waffles-ebook/dp/B01JQ2TJF4/ref=sr_1_2

To celebrate the release of the book, I'm sharing a new waffle recipe below.  This Cranberry Nut Waffle was created after the completion of the book, so think of it as a bonus!  It's just as delicious as my other waffles and has been a favorite lately since fresh cranberries are abundant right now.  When you want to keep a breakfast of waffles low carb, it's important to find an alternative to maple syrup, which is over 50 grams of carb per 1/4 cup!  For this waffle, I created a creamy cranberry spread to use as a topping.  It's a great way to start your morning...and the new year.  Have a happy and healthy 2016!

Grain-Free, Low Carb Orange and Cranberry Nut Waffle (or Pancakes)

Makes 2 waffles (6.5-inch round) or 8 small pancakes

Serving size: 1/2 waffle or two small pancakes

1/4 cup nut butter of choice (almond, cashew, but not peanut butter)

3 tablespoons of finely chopped walnuts

1/4 cup fresh cranberries (measure first, then chopped fine)

2 teaspoons orange zest

1 large egg

1/2 tablespoon apple cider vinegar

1/4 + 1/8 teaspoon stevia powder (I used Sweet Leaf brand)

5 drops liquid stevia drops (Valencia Orange or regular), or to taste

A pinch of salt

1 tablespoon melted butter or ghee (use coconut oil for dairy-free)

2 tablespoons non-dairy milk or fresh squeezed orange juice

1/8 teaspoon baking soda

Mix together all of the ingredients in a mixing bowl and whisk until blended. Cook on your preheated waffle iron according to the manufacturer's instruction for your waffle iron or cook on a hot griddle for pancakes. Serve immediately or store in an airtight container in the refrigerator for up to 4 days.  To reheat, toast the waffles on the lightest setting of your toaster and watch carefully to prevent burning.

Nutritional Information per 1/2 waffle or 2 small pancakes (no topping): 188 calories, 4.9 g carbohydrate (1.7 g dietary fiber, 0.6 sugars), 17.6 g total fat (4.2 g saturated fat, 0 g trans fat), 54 mg cholesterol, 92 mg sodium, 30.6 mg calcium, 99 mg potassium, 4.9 g protein.  Net carbs per serving: 3.2 grams

Cranberry Cream Cheese Spread

Makes 4 servings

Serving size: 2 Tablespoons

1/2 cup cream cheese (choose non-dairy, if needed)

1/4 cup fresh cranberries (measure first, then chopped fine)

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

1/4 teaspoon vanilla extract

Mix all of the ingredients together in a small bowl until well combined. Chill until ready to serve.

Nutritional Information per serving (2 TB): 73 calories, 2.6 g carbohydrate (0.2 g dietary fiber, 0.2 g sugars), 8 g total fat (3.5 g saturated fat, 0 g trans fat), 15 mg cholesterol, 170 mg sodium, 20.4 mg calcium, 5 mg potassium, 2 g protein. Net carbs per serving: 2.4 grams

Recipes by Kathy Sheehan, copyright 2016

Raspberry Chocolate Chip Kefir Ice Cream or Pops

This creamy low carb dessert is such a treat and another great way to incorporate more natural, probiotic-rich food into your diet. It's made with frozen organic raspberries (or fresh) that are both low on the glycemic scale and high in antioxidants. To make it extra creamy, I drained the whey out of my homemade kefir, or you can use store bought, to create kefir cheese. (Recipe for making kefir at home can be found here.) To make kefir or yogurt cheese, simply line a strainer with two unbleached coffee filters, set it over a bowl, fill the strainer with plain kefir (or plain unsweetened yogurt, but not Greek) and allow to drain in the refrigerator overnight.  When the thickened, cream cheese-like kefir cheese is added to the kefir with the full-fat coconut milk, the result is a super luscious and decadent frozen treat.  If you want to have a festive ice cream for the holidays, simply add some peppermint extract or a few drops of dietary-grade peppermint essential oil to the mix.  I've had it both ways and it is delightful!

Raspberry Chocolate Chip Kefir Ice Cream

Makes 6 servings (1/2 cup each)

3/4 cup fresh or frozen raspberries

1/2 cup kefir cheese (or yogurt cheese)

1/2 cup plain unsweetened kefir

1 cup full-fat coconut milk

1 teaspoon vanilla extract

1 tablespoon Lakanto Monkfruit Sweetener (or erythritol sweetener)

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

3 tablespoons chopped dark chocolate (85% cacao or higher)

For optional peppermint flavor, add 1/4 teaspoon peppermint extract or 2-3 drops dietary grade peppermint essential oil, or to taste

1. In a blender, blend together the raspberries, kefir cheese, kefir, coconut milk, vanilla, sweeteners and peppermint extract or oil, if using, until smooth.  Taste mixture and add more sweetener, if desired. If you used fresh raspberries, refrigerate mixture for at least one hour before proceeding. Chop the dark chocolate and set aside.

2. Churn the ice cream according to the manufacturer's instructions for your ice cream maker, adding the chopped chocolate at the appropriate time.  Serve immediately or freeze for a few minutes until it reaches a soft-serve consistency. Put any leftovers into ice pop molds and freeze to serve later. (This is best served as soft-serve ice cream.  If allowed to freeze completely, it will be too firm to scoop, so making ice pops is the best way to use leftover ice cream.)

Nutritional Information per 1/2 cup serving: 193 calories, 7.6 g carbohydrate (1.3 g dietary fiber, 4.8 g sugars, 2 g sugar alcohols), 18.1 g total fat (11.6 g saturated fat, 0 g trans fat), 20 mg cholesterol, 36 mg sodium, 71.1 mg calcium, 24 mg potassium, 2.3 g protein.  Net carbs per serving: 6.3 grams

Recipe by Kathy Sheehan, copyright 2015

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

Two Grain-free, Low-Carb Granola Flavors for Fall

I've been experimenting with new flavors for my reduced-carb baked granola recipe and here are two winners perfect for the season: Pumpkin Spice and Cranberry Nut! Both incorporate ingredients that are local and in season right now, namely pumpkin and fresh cranberries. I recently baked my Halloween "decorations" to make a creamy batch of puréed pumpkin and used it to make this delicious granola. It was so good, I was inspired to chop some fresh cranberries and create another fall favorite. Both are great as breakfast cereals, toppings for yogurt or applesauce or for snacking. This granola is quickly becoming a staple in my pantry. It's so easy! Because I make so much, usually a batch every week, I want to share a tip for making it even easier: When you're measuring out the ingredients for one batch, go ahead and measure out the dry ingredients for a second batch and place it in the refrigerator in a sealed container. When it's time to make more (and you will want to), just add the wet ingredients, stir to combine and bake. These granola flavors make great holiday gifts, too.

Pumpkin Spice Granola

Makes 12 servings (1/2 cup each)

1 cup chopped walnuts

1/2 cup chopped pecans

1/2 cup slivered or sliced almonds

1/2 cup pepitas (pumpkin seeds)

1/2 cup hazelnut or almond meal/flour

1/2 cup unsweetened flaked coconut

1/4 cup chia seeds (ground in a nut grinder) or flaxseed meal

2 tablespoons LaKanto Monkfruit Sweetener (or other erythirtol sweetener)

3/4 teaspoon stevia powder (I used Sweet Leaf brand)

3 teaspoons pumpkin pie spice

1/2 teaspoon kosher or sea salt

1/4 cup butter or ghee (clarified butter), melted (substitute non-dairy, if desired)

1 tablespoon blackstrap molasses

10 drops English Toffee stevia drops, or to taste

1/4 cup pumpkin purée (canned or homemade)

1 tablespoon water (only if needed)

1. Preheat oven to 250-degrees Fahrenheit.  Line a cookie sheet with parchment paper and spray with non-stick coconut oil spray; set aside.

2. In a large bowl, combine all of the ingredients and mix very well. Spread the granola mixture on the parchment paper-lined pan. Compress it into a firm, even sheet of granola by pressing mixture flat with your hand that is protected by parchment or a plastic sandwich bag or rubber spatula. The granola should be about 1/4-inch thick.

3. Bake for 75-80 minutes or until golden throughout (the longer it bakes, the crunchier it gets). If you notice that the edges are well browned, but the center is not, use a spatula to remove the outer edge of the granola and place on a plate to cool. Return the cookie sheet to the oven, reduce heat to 200-degrees and continue baking until golden. Remove from oven and allow to cool completely. Break into bite-size pieces and enjoy! Store in an airtight container.

Nutritional Information per 1/2 cup serving: 262 calories, 8.8 g carbohydrate (4.6 g dietary fiber, 2.6 g sugars), 23.8 g total fat (5.4 g saturated fat, 0 g trans fat), 10 mg cholesterol, 131 mg sodium, 74.1 mg calcium, 258 mg potassium, 7.3 g protein.  Net carbs per serving: 4.2 grams

Cranberry Nut Baked Granola

Makes 15 servings (1/2 cup each)

1 cup chopped walnuts

1 cup sliced almonds

1 cup chopped pecans

1/4 cup pepitas (pumpkin seeds)

1/4 cup chia seed (ground in a nut grinder) or flaxseed meal

1/4 cup hazelnut flour

1/4 cup almond meal/flour

1/2 cup unsweetened flaked coconut

3/4 teaspoon stevia powder (I used Sweet Leaf brand)

3 tablespoons Lakanto Monkfruit sweetener (or any monkfruit/erythritol blend)

3/4 teaspoon apple pie spice or cinnamon

1/2 teaspoon kosher or sea salt

1 cup fresh cranberries, chopped

1 tablespoon raw honey, melted

1/4 cup butter or ghee (clarified butter), melted (substitute non-dairy, if desired)

1 teaspoon vanilla extract

2 tablespoons water

15-20 liquid stevia drops, or to taste

Preheat the oven to 250-degrees and follow the directions above to make the granola.  Makes about 7-1/2 cups of bite-size pieces. Store in an airtight container.

Nutritional Information per 1/2 cup serving: 246 calories, 9.7 g carbohydrate (4.6 g dietary fiber, 2.6 g sugars, 1.6 g sugar alcohol), 22.6 g total fat (4.7 g saturated fat, 0 g trans fat), 8 mg cholesterol, 81 mg sodium, 66.7 mg calcium, 191 mg potassium, 5.9 g protein.  Net carbs per serving: 5.1 grams

Recipes by Kathy Sheehan, copyright 2015