Cacao Almond Chocolate Chip Kefir Ice Cream

Eating low carb, high fat doesn't have to be boring! Also, if you know a few good low carb substitutions, you can enjoy a healthy, delicious, creamy dessert like this one. The ingredient that makes this ice cream especially beneficial for health is the kefir. Kefir is a cultured dairy beverage, with a taste similar to yogurt, that is filled with probiotic microorganisms that promote healing in all parts of the body, including it's ability to stabilize blood sugar. Research shows that the microbiome of a person with diabetes is different from a healthy person without diabetes. The National Institute of Health is conducting a study to show the benefits of probiotic therapy for T2 diabetics (1). This and other studies from around the world have already demonstrated that rebuilding and maintaining a healthy microbiome by consuming kefir and other fermented foods help to improve or reverse the condition of T2 diabetes (2). That's why I eat probiotic-rich foods daily and include cultured dairy or fermented vegetables with every meal. For me, this kefir ice cream is not only an amazing, guilt-free treat, it's medicine! I follow Hippocrates advice, "Let food be thy medicine and medicine be thy food." Now, this is REAL FOOD medicine that is easy to swallow!

Cacao Almond Chocolate Chip Kefir Ice Cream

Makes 8 servings (1/2 cup each)

Ice Cream Base:

1 cup plain, unsweetened kefir (can be purchased or to make at home, click here)

1/2 cup kefir cheese (kefir with the whey separated out, see here for directions) or Greek yogurt

1 cup full-fat coconut milk

1/2 cup almond butter (no sugar added)

1/2 teaspoon kosher or sea salt (omit or reduce if almond butter contains salt)

1/2 teaspoon instant coffee granules or espresso powder (I used decaf)

1 tablespoon Lakanto Golden Monkfruit Sweetener (or other erythritol sweetener)

1/2 + 1/8 teaspoon stevia powder (I used Sweet Leaf brand)

4 drops of dark chocolate liquid stevia

2 tablespoons unsweetened raw cacao or cocoa powder

1/2 teaspoon vanilla extract

Stir-in Ingredients:

2-1/2 tablespoons chopped dark chocolate (85% or higher, I used 5 squares of a Green and Black bar)

1 tablespoon raw cacao nibs

1/4 cup roasted chopped almonds

1. Place all of the Ice Cream Base ingredients in a blender and blend until smooth.  Refrigerate for at least 1 hour before proceeding.  Meanwhile, prepare the Stir-in ingredients and set aside.

2. Following the manufacturer's instructions for your ice cream maker, churn the ice cream and, when the mixture begins to solidify, add the Stir-in ingredients and continue to churn until desired consistency is reached.

3.  Serve immediately as a soft-serve ice cream or transfer to a container and place in the freezer for about 20 minutes to firm up a bit before scooping. Spoon any leftovers into ice pop molds and freeze until solid. This ice cream makes wonderful fudgesicles!  (Because this ice cream is sugar free, once the ice cream is completely frozen, it will be too firm to scoop. I recommend making ice pops out of any ice cream not eaten immediately.)

Nutritional Information per 1/2 cup serving: 249 calories, 8.1 g carbohydrate (3.1 g dietary fiber, 2.8 g sugars, 1.5 g sugar alcohol), 21.4 g total fat (8.5 g saturated fat, 0 g trans fat), 5 mg cholesterol, 51 mg sodium, 69.6 mg calcium, 51 mg potassium, 5.9 g protein.  Net carbs per serving: 5 grams

Recipe by Kathy Sheehan, copyright 2016

References:

(1)  https://www.nih.gov/

https://projectreporter.nih.gov/project_description.cfm?projectnumber=1U54DE023789-01

(2)  http://www.greenmedinfo.com/article/consumption-probiotic-fermented-milk-kefir-diabetic-patients-comparison

http://www.greenmedinfo.com/article/probiotics-modestly-improved-hba1c-and-fasting-insulin-people-type-2-diabetes

Cinnamon Kefir Chia Pudding and Yogurt Parfait

For breakfast or dessert, this delicious parfait brings a smile to everyone's face! It looks so elegant and complicated, but it really isn't. It takes some prior planning to have all the ingredients ready, but once that is done, it's quick and easy to put together.

1. Make a batch of my Spiced Grain-Free Baked Granola.  Click here for the recipe. I always have this granola on hand in my pantry because it is a breakfast staple in my house. If you don't want to make your own granola, purchase a gluten-free variety.

2. Take plain, unsweetened Greek yogurt (or a mixture of kefir cheese and plain yogurt) and mix it with vanilla powder (or vanilla extract) and stevia powder to taste; set aside.

3. Then make the Cinnamon Kefir Chia Seed Pudding (see recipe below). I like making my chia seed pudding in a blender, rather than other methods that mix the whole seed in liquid, because I like mine smooth.  The pudding needs to set up for a couple of hours or overnight, so plan for this.  In the morning, assemble your parfaits and dazzle your family! This is a attractive breakfast no one can refuse!

Cinnamon Kefir Chia Seed Pudding

Makes 4 servings (1/2 cup each)

1 cup almond or coconut milk

1/2 cup plain, unsweetened kefir (see directions for making kefir at home)

1 teaspoon ground cinnamon

1/2 teaspoon vanilla extract or unsweetened vanilla powder

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

1 pitted date (soaked in water, if too dry)

1 teaspoon Golden Lakanto Monkfruit Sweetener (or substitute with another pitted date)

A pinch of salt

1/3 cup chia seeds (I used white chia seeds)

Place all of the ingredients in a blender and blend until thick and smooth. Taste mixture and add more stevia, if desired.  Pour mixture into a glass storage container or jar, cover and place in the refrigerator for at least 2 hours or overnight.

Nutritional Information per 1/2 cup serving: 139 calories, 8.6 g carbohydrate (5.8 g dietary fiber, 1.9 g sugars), 10.2 g total fat (3 g saturated fat, 0 g trans fat), 0 mg cholesterol, 44 mg sodium, 227 mg calcium, 17 mg potassium, 4.5 g protein. Net carbs per serving: 2.8 grams

To Assemble a Parfait: 

Into a small, clear glass spoon in 1/4 cup Cinnamon Kefir Chia Seed Pudding, sprinkle 2 tablespoons of granola over pudding layer, top granola layer with 1/4 cup vanilla Greek yogurt, and top the parfait with another 1 tablespoon of granola, toasted unsweetened coconut flakes, and 1-2 chopped walnuts.

Nutritional Information per serving (1 parfait): 289 calories, 12.7 g carbohydrate (5.8 g dietary fiber, 5.3 g sugars), 24.3 g total fat (6.8 g saturated fat, 0 g trans fat), 11 mg cholesterol, 113 mg sodium, 225.1 mg calcium, 227 mg potassium, 9.1 g protein. Net carbs per serving: 6.9 grams

All recipes 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

Chocolate Fudge Brownie Cups

I must be on a chocolate kick, which isn't necessarily a bad thing because raw cacao has so many health benefits! (Or maybe I'm celebrating a recent Maine-Syracuse study that showed that dark chocolate helps with insulin resistance and improves kidney function.) Whatever the reason, I was playing around with my microwave Mug Cake recipe and wanted to change it up to be more like a brownie and bake it in the oven. The result was SO GOOD! I like it even better and plan to serve it for dessert this Easter. It's rich, decadent and gooey--just the way I like it.  I topped it with a dollop of coconut cream that was sweetened with stevia and vanilla, which slowly melted over the warm brownie as I savored every fudgy bite. (If that description doesn't have you running to the kitchen to make this right now, I don't know what else to say.)  Enjoy!

Chocolate Fudge Brownie Cups

Makes 3 servings

5 tablespoons almond or cashew flour

3 tablespoons unsweetened raw cacao powder or cocoa powder

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

1 tablespoon LaKanto Monkfruit sweetener (or omit and increase stevia powder to taste)

1 teaspoon aluminum-free baking powder

A pinch of salt

2 tablespoons unsalted butter or ghee (clarified butter), melted

1 large egg

1/4 teaspoon vanilla extract

2 tablespoons water

1. Preheat oven to 325 degrees Fahrenheit and lightly grease three oven-proof ramekins.

2. In a small bowl, whisk together the almond flour, cocoa powder, sweeteners, baking powder and salt.  Whisk in the melted butter, egg, vanilla extract and water.  Stir until well combined and no lumps remain.

3.  Divide batter evenly between the three greased ramekins and bake for 14-16 minutes or until puffed and not quite set. For gooey brownies, they should be soft-set and the center might jiggle when shaken. If you like firmer brownies, cook a couple of minutes more until completely set.

4.  Remove from oven and allow to cool for about 5-10 minutes. Top with whipped coconut cream or whipped cream that has been sweetened with stevia and vanilla (optional). Serve warm.

Nutritional Information per serving (no topping): 171 calories, 8.2 carbohydrate (3 g dietary fiber, 0.6 g sugar, 4 g sugar alcohol), 15.5 g total fat (6 g saturated fat, 0 g trans fat), 89 mg cholesterol, 193 mg sodium, 154 mg calcium, 191 mg potassium, 5.7 g protein.  Net carbs per serving: 5.2 grams

Recipe by Kathy Sheehan, copyright 2016

Sugar-Free Magic Shell Chocolate Coating for Frozen Desserts

My probiotic-rich, delicious kefir ice cream is still a favorite and I usually have some on hand in the form of ice pops. (Pictured is my Peanut Butter Chocolate Chip Kefir Ice Cream, click for the recipe.) Here's a welcome addition to any frozen dessert that you may remember from childhood: a hard-shell chocolate coating. It makes eating ice cream even more fun! (This mixture also makes yummy fat bombs if divided into lined, mini muffin cups and chilled.)  I feel like a kid again as I bite into the crunchy, chocolate shell that immediately melts into creamy deliciousness in my mouth. This turns any frozen dessert into a nostalgic treat!

Sugar-Free Magic Shell Chocolate Coating for Frozen Desserts

Makes 6-8 servings (about 1 to 2 TB each)

3 tablespoons coconut oil, melted

2 tablespoons nut butter of choice (almond or peanut butter are nice)

2 tablespoons unsweetened cocoa powder

1/2 teaspoon vanilla extract

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

6-8 drops monkfruit extract, or to taste

Whisk all ingredients together in a small bowl or glass measuring cup.  Drizzle 1-2 tablespoons over frozen ice pop, homemade kefir ice cream or other frozen dessert.  The coating will set up almost instantly.  Serve immediately.

To make fat bombs, line a mini muffin tin with silicone cups or paper liners.  Place 2 tablespoons of the chocolate mixture in each cup and chill in the refrigerator for at least 30 minutes or place in the freezer for 10 minutes until firm.  Keep in the refrigerator until ready to serve because they melt quickly at room temperature.

Nutritional Information per 2 TB serving: 77 calories, 2.3 g carbohydrate (1.1 g dietary fiber, 0.2 g sugars), 7.6 g total fat (4.9 g saturated fat from the coconut oil, 0 g trans fat), 0 mg cholesterol, 7 mg sodium, 3.5 mg calcium, 42 mg potassium, 1.4 g protein.  Net carbs per serving: 1.2 grams

Recipe by Kathy Sheehan, copyright 2016

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