Low Carb Spring Vegetable Frittata with Bacon for One

Frittatas are basically just baked omelets. They’re so easy to prepare, they make an excellent quick breakfast or main dish anytime. Often frittatas are made in a large skillet to feed many people, but in this version I prepared it in an 8-inch oven proof omelet pan (or you can use any 8 inch skillet) to create one generous serving. I’ve chosen to highlight the early spring vegetables in this bright and colorful frittata, but feel free to substitute your favorites at any time of year.

Low Carb Spring Vegetable Frittata with Bacon for One

Make 1 serving

2 eggs

1 tablespoon almond milk (or heavy cream)

Salt and pepper to taste

1 tablespoon avocado or coconut oil

4 spears asparagus, cut into 1/2-inch pieces

1 green onion, chopped (green and white parts)

2 medium radishes, cut into matchsticks

2 slices of precooked bacon, chopped (leave out for vegetarian)

1 ounce fontina or cheddar cheese, cubed

1 teaspoon chives, chopped (optional)

1. Preheat oven to 400 degrees Fahrenheit. Beat the eggs, almond milk, salt and pepper together in a small bowl; set aside.

2. In an 8-inch, oven proof skillet, heat oil over medium heat. Add the chopped vegetables and bacon and sauté for about 4-5 minutes until the vegetables begin to soften and brown slightly. Remove from heat and pour the egg mixture over the vegetables and shake the pan to evenly distribute the vegetables. Drop the cubes of cheese on the top of the egg and bake in a preheated oven for 12 minutes, or until set.

3. Remove from oven and transfer frittata to a serving plate. Top with the chopped chives and enjoy.

Nutritional Information per serving (entire recipe): 370 calories, 5.5 g carbohydrate (1.9 g dietary fiber, 2.5 sugars), 26.2 g total fat (11.3 g saturated fat, 0 g trans fat), 425 mg cholesterol, 439 mg sodium, 241.5 mg calcium, 442 mg potassium, 27.8 g protein. Net carbs per serving: 3.6 grams

Photos and Recipe by Kathy Sheehan, copyright 2019

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

Low Carb Egg in a Zoodle Nest

Before my diagnosis of celiac disease and switching to a gluten free diet, one of my favorite breakfasts was Egg in a Nest. Here is a very satisfying alternative recipe that highlights low carb vegetables and thinly sliced ham “noodles” to form the nest. This is a quick and very easy meal that is perfect for breakfast, lunch or a light dinner. It’s made convenient if you use pre-spiralized vegetable noodles that are becoming more commonplace in the produce or frozen section of many grocery stores. I spiralized zucchini and red radishes to create these colorful noodles that are perfect for springtime, but feel free to substitute your favorite veggie noodles instead. Although this recipe makes one serving, simply increase the amounts listed to make as many nests as you desire. This flavorful egg dish is as fun to make as it is to eat!

Low Carb Egg in a Zoodle Nest

Makes 1 serving

1/2 medium zucchini, spiralized into noodles (about 1 cup)

2-3 red radishes, spiralized into noodles (about 1/2 cup)

1/2 ounce deli ham, cut into long, thin strips

1 tablespoon butter or avocado oil

1 large egg

1/2 ounces cheddar or your favorite cheese, shredded (1/4 cup)

Salt and pepper to taste

1. Toss the vegetable noodles and ham strips together. Melt the butter or avocado oil in a skillet over medium heat. Add the zoodle and ham mixture to the pan and sauté until the vegetables are beginning to soften and the ham is fragrant and starting to brown lightly.

2. Form the zoodle mixture into a nest, creating a small depression in the center. Crack an egg into the center of the nest and season with salt and pepper. Put a lid on the skillet and allow the steam from the vegetables to cook the egg to your liking.

3. Gently remove the nest from the skillet to a serving plate and sprinkle the shredded cheese around the yolk of the egg. Serve immediately.

Nutritional Information per serving: 165 calories, 4.8 g carbohydrate (1.3 g dietary fiber, 3.3 g sugars), 10.3 g total fat (4.9 g saturated fat, 0 g trans fat), 206 mg cholesterol, 440 mg sodium, 149 mg calcium, 368 mg potassium, 1 mg iron, 20 mg Vit C, 13.6 g protein. Net carbs per serving: 3.5 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Chocolate Peanut Butter Candy (Fat Bombs)

I always keep “fat bombs” in my refrigerator for quick snacking or dessert. These candies are one of my favorites! They taste just like the store-bought peanut butter cups, but these are sugar free and contain coconut oil that’s like rocket fuel for the brain and will give you an energy boost similar to caffeine, but without the caffeine! Be sure to use unflavored refined coconut oil that is solid at room temperature or when cooled (you can use “virgin” or unrefined, but the taste of coconut may interfere with the peanut butter flavor). I use a candy mold to form my candies, but you can use mini silicone cupcake liners instead. Once the peanut butter filling is frozen and solid, just pop them out of the molds and then dip in melted chocolate for the best low carb candy ever!

Low Carb Chocolate Peanut Butter Candy

Makes about 14 candies

Peanut Butter Filling:

3 tablespoons of refined coconut oil, melted

1/4 cup creamy, no sugar added peanut butter (or your favorite nut butter)

1/2 teaspoon vanilla extract

10 drops of monkfruit extract or stevia to taste (I used LaKanto Monkfruit Extract drops)

Chocolate Coating:

3 ounces sugar free chocolate chips (I used Lily’s)

1 teaspoon coconut oil

In a glass measuring cup, combine the peanut butter filling ingredients, microwave for about 15 seconds to melt the peanut butter and whisk until smooth. Divide the mixture equally between your candy mold or mini muffin cups. Place in the freezer for at least 1 hour until frozen solid. Once the candies are frozen, pop them out of their molds, place them on a parchment-lined pan or plate and return to the freezer while you prepare the chocolate coating.

To make the chocolate coating, place the chocolate chips and coconut oil in a small bowl and microwave at 15 second intervals until the chocolate is melted. Stir until smooth. (You may also put the chocolate chips and oil into a double boiler and place over gently simmering water until melted.) Take one frozen peanut butter candy and, using a fork, dip into the melted chocolate, coating all sides. Do this quickly so the peanut butter filling doesn’t melt! Tap on the side of the bowl to release the excess chocolate. Return the candy to the parchment-lined pan. Repeat with the remaining candies. Return the pan to the freezer for about 10 minutes. If desired, you can do a second dipping or drizzle lines of melted chocolate over the candies for a nice decoration. Return to the freezer for a few minutes until chocolate has solidified. Store candies in the refrigerator.

Nutritional Information per candy: 63 calories, 2.2 g carbohydrates (0.9 g dietary fiber, 0.2 g sugars, 0.4 g sugar alcohols), 6 g total fat (2.9 g saturated fat, 0 g trans fat), 0 mg cholesterol, 7 mg sodium, 1.1 g protein. Net carbs per serving: 1.3 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Linguine Al Forno (Baked Linguine) with Pancetta, Mushrooms and Radicchio

This looks like a plate of cheesy pasta, doesn’t it? It tastes like it, too! Instead of wheat pasta, this fabulous dish uses noodles made from hearts of palm that are extremely low carb and gluten free. I’ve tried various low carb noodle substitutes, but these are the best, by far. (I used Palmini linguine noodles for this recipe.) Hearts of palm noodles have very little flavor on their own, but they absorb and take on the flavor of whatever sauce or other ingredients you pair them with...in this case, three types of creamy cheese, smoky pancetta or bacon, earthy mushrooms and spicy radicchio! You think you’re eating cheesy pasta, when in reality you’re eating mostly vegetables! If you haven’t given hearts of palm noodles a try, this incredible baked linguine recipe will win you over!

Low Carb Linguine Al Forno (Baked Linguini) with Pancetta, Mushrooms and Radicchio

Makes 4 servings

4 ounces pancetta or bacon, chopped

4 ounces shiitake or baby Bella mushrooms, cleaned and sliced

1/8 teaspoon sea salt

1-1/2 cups (about 1 small head) radicchio, finely chopped

1 cup heavy cream

1/2 cup grated parmesan, divided

1/2 cup fontina cheese, roughly shredded

1/4 cup crumbled gluten free Gorgonzola or blue cheese

3 leaves fresh sage, chopped (or 1 teaspoon fresh thyme)

Salt and pepper to taste

16 ounces hearts of palm noodles, linguini style (cut into smaller pieces, optional)

2 tablespoons olive oil

1. Before preparing the dish, cut up the hearts of palm noodles into 1-inch pieces (optional), rinse with water and then place the drained noodles into a large bowl. Cover with milk (or your favorite milk alternative) and allow to sit for 30 minutes. Drain and discard milk and rinse the noodles with water again before proceeding. (This step is a tip I received from the manufacturer of the Palmini hearts of palm noodles I used for this recipe and is optional, but it helps to mellow the flavor of the noodles.)

2. Preheat the oven to 500 degrees Fahrenheit. Bring a large saucepan of salted water to boil.

3. Remove the stems from the mushrooms and reserve for another use. Slice the mushroom caps into 1/4-inch slices; set aside.

4. Heat the pancetta in a large skillet over medium heat until well browned and crisp. Remove with a slotted spoon onto a plate lined with paper towels; set aside.

5. Add the mushrooms to the hot oil in the skillet and sprinkle with 1/8 teaspoon salt. Saute over medium heat, stirring frequently, until they are cooked through and beginning to brown, 3-5 minutes.

6. In a large bowl, combine the mushrooms, pancetta, radicchio, cream, fontina, 1/4 cup parmesan, Gorgonzola or blue cheese crumbles, sage or thyme, and season with salt and pepper to taste.

7. Boil the hearts of palm noodles for a few minutes until hot, drain and add to the ingredients in the mixing bowl. Toss well to combine. Divide the noodle mixture equally among four buttered individual gratin dishes or pour the entire mixture into a buttered casserole dish. Sprinkle the top with the remaining 1/4 cup parmesan cheese and drizzle with the 2 tablespoons of olive oil. Bake in the hot, preheated oven until bubbly and browned on top, about 20 minutes. Serve immediately.

Nutritional Information per serving: 432 calories, 8.1 g carbohydrates (3.9 g dietary fiber, 1.2 g sugars), 42 g total fat (21.9 g saturated fat, 0 g trans fat), 127 mg cholesterol, 991 mg sodium, 243 mg calcium, 155 mg potassium, 1 mg iron, 17.1 g protein. Net carbs per serving: 4.2 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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

Low Carb Peanut Butter with Chocolate Biscotti

I have always shied away from making biscotti, which are twice baked cookies. I guess it was that “twice baked” part that made me think they were too complicated. Well, I can tell you, they’re not! As a matter-of-fact, because I don’t need to scoop or shape them into individual cookies prior to the first bake, I find them easier! This recipe is quickly becoming a favorite. Crunchy peanut butter cookies dipped in chocolate...what more could I ask for? When dunked in coffee, cacao tea or low carb hot chocolate, these cookies make the best afternoon snack or dessert.

Low Carb Peanut Butter with Chocolate Biscotti

Makes 15 cookies

Biscotti Ingredients:

1-2/3 cups almond flour

1/3 cup granulated erythritol (I used LaKanto Classic)

1 teaspoon baking powder

1/2 teaspoon xanthan gum (optional, but makes a crisper cookie)

1/4 teaspoon salt

1/3 cup natural crunchy peanut butter (only ingredients should be peanuts and salt)

1 large egg, lightly beaten

1/2 teaspoon vanilla extract

Dark Chocolate Dip Ingredients:

2-1/2 ounces sugar free chocolate chips (I used Lily’s)

1-1/2 teaspoon refined coconut oil (or unrefined, but will impart a slight coconut flavor)

1. Before you begin, make sure that all of the ingredients are at room temperature (this will make the dough more flexible later). Preheat oven to 325F and line a large baking sheet with parchment or a silicone liner.

2. In a large bowl, whisk together the almond flour, erythritol, baking powder, xanthan gum and salt until no lumps remain. Whisk the egg and vanilla extract together and add to the dry ingredients, along with the crunchy peanut butter, and stir with a wooden spoon until a firm dough forms.

3. Turn the dough out onto the lined cookie sheet and pat or roll the dough into a long and low 4” x 10” rectangle. Bake in the preheated oven for about 20-25 minutes or until just firm to the touch. Remove from the oven and allow to cool for 15 minutes. Meanwhile, reduce the oven temperature to 250F.

4. With a sharp knife, cut the rectangle into 15 equal slices. (Cut straight down, do not use a sawing motion which may cause the cookies to crumble.) Place the cookies, cut side down, onto the baking sheet and bake for 15 minutes at the reduced temperature. Remove from oven and gently turn the cookies over to the opposite cut side and bake again for 12 minutes. Turn off the heat and allow the cookies to remain in the oven until completely cooled. (They will crisp up as they cool.)

5. Once the cookies are cooled, make the chocolate dip by melting the chocolate chips and coconut oil in a double boiler over hot or gently simmering water (be sure no water gets into the chips while melting or they will seize). Another method of melting the chocolate is to heat in a microwave safe bowl at 15 second intervals, being sure not to overheat or boil, until just melted. Whisk the chocolate mixture until smooth.

6. Dip each biscotti into the chocolate mixture to coat one cut side and carefully place on the parchment lined cookie sheet, chocolate side up. Allow to cool until the chocolate is set. To hasten the process, you may refrigerate the biscotti for about 15-20 minutes. The biscotti can be stored in an airtight container at room temperature for up to a week.

Nutritional Information per cookie: 124 calories, 6.7 g carbohydrate (2.6 g dietary fiber, 0.6 g sugars, 2.7 g sugar alcohols), 10.3 g total fat (1.2 g saturated fat, 0 g trans fat), 12 mg cholesterol, 86 mg sodium, 92 mg potassium, 50 mg calcium, 1 mg iron, 4.4 g protein. Net carbs per serving: 4.1 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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 Chocolate Almond Biscotti

Lately I’ve discovered how easy it is to make biscotti, a twice baked cookie that is excellent dipped in coffee, low carb hot chocolate or tea. The first biscotti I made was from the All Day I Dream About Food website (click for recipe here: Cranberry Pecan Biscotti). They were easy and so delicious! That encouraged me to make more using ingredients I already had in my pantry. Although I must give credit to Carolyn Ketchum, author and blogger, for the idea, I’m extremely pleased with how my cookies turned out. If you get hooked the way I have, be sure to search Carolyn’s website for more biscotti recipes. I’m certain that these Chocolate Almond Biscotti will be a favorite of low carbers (or anyone) who visit my Christmas breakfast buffet.

Low Carb Chocolate Almond Biscotti

Makes 15 biscotti

Biscotti Dough:

1-3/4 cups almond flour

1/4 cup unsweetened cocoa powder

1/3 cup granulated erythritol sweetener

1/2 teaspoon baking powder

1/2 teaspoon xanthan gum

1/4 teaspoon salt

1/4 cup butter, melted

1 large egg

1/4 teaspoon almond extract, or to taste

1/4 cup sliced almonds, chopped into smaller pieces

Chocolate Dip:

2-1/2 ounces sugar free chocolate chips, such as Lily’s

1-1/2 teaspoons refined coconut oil (or unrefined, but it will impart a slight coconut flavor)

1. Preheat oven to 325F. Whisk together the dry ingredients (almond flour through salt) in a large mixing bowl until well combined and no lumps remain. In a separate mixing bowl, whisk together the melted butter, egg and almond extract. Pour into the dry ingredients and mix well until a dough forms. Fold in the chopped almonds until well distributed.

2. Turn dough out onto parchment paper and form with your hands and/or a rolling pin into a rectangle that is 10 inches long by 4 inches wide (the dough loaf will be about 1 inch tall). Bake for 28 minutes until just firm to the touch. Do not overbake or the cookies will be more difficult to cut later.) Remove loaf from oven and allow to cool for 30 minutes. 

3. Reduce the oven temperature to 250F. Carefully and with a very sharp knife, cut the loaf into 15 equal pieces. It’s best to cut straight down instead of using a sawing motion to prevent crumbling. Place the biscotti, cut side down, and bake for 15 minutes. Turn the cookies over and bake for another 15 minutes. Turn off the oven and let the biscotti remain in the oven until cool.

4. To make the Chocolate Dip, melt the chocolate chips and coconut oil in a double boiler over gently simmering water (be sure to prevent any water getting into the chocolate to prevent seizing). Whisk until well combined and completely smooth. Dip each cookie into the melted chocolate on one cut side, allowing the excess to drip back into the pan. Place the dipped cookie, chocolate side up, on parchment paper to set up. (To hasten this process, you can place the dipped cookies in the refrigerator for 10 minutes.) Cookies can be stored in an airtight container at room temperature. 

Nutritional Information per biscotti: 133 calories, 6.4 g carbohydrate (2.5 g dietary fiber, 0.8 g sugars, 2.5 g sugar alcohols), 11.7 g total fat (2.6 g saturated fat, 0 g trans fat), 23 mg cholesterol, 49 mg sodium, 46.5 mg calcium, 100 mg potassium, 18 mg Vit A, 2 mg iron, 4.1 g protein. Net carbs per serving: 3.9 grams.

Recipe by Kathy Sheehan, copyright 2018

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