Quick and Easy Mashed Cauliflower

Since I cook almost every meal from scratch, I’m always looking for dishes that are convenient and simple to make. This quick mashed cauliflower recipe takes only about 10 minutes from start to finish and is the best low carb substitute for mashed potatoes that I know. I’ve posted a Perfect Mashed Faux-tato recipe in the past, but that one requires cutting up and steaming a fresh head of cauliflower. This easier recipe calls for a bag of frozen riced cauliflower instead, so most of the work is already done! The best part is that both recipes taste exactly the same. From now on, when I only need a few servings of this favorite low carb side dish to go with turkey, a pot roast or to make “potato” pancakes, this will be the one!

Quick and Easy Mashed Cauliflower

Makes 4 servings (1/2 cup each)

One (10 ounce) bag of frozen riced cauliflower (I used Green Giant)*

3 tablespoons butter, cubed

1 1/2 ounce cheddar cheese, cubed

1/2 teaspoon salt, or to taste

1/4 teaspoon ground black pepper

1. Pour the frozen riced cauliflower into a skillet, cover and heat over low to medium heat until the cauliflower is thawed completely. Remove lid and continue to heat, stirring occasionally, until all visible liquid has evaporated. 

2. Transfer the heated cauliflower to a food processor. Add the cubed butter and cheese and process on low until the butter and cheese has melted and is incorporated. Add salt and pepper to taste and process on high until the mashed cauliflower has reached the consistency you desire.

3. This can be rewarmed and served right away or can be stored in an airtight container in the refrigerator for up to several days.

*Note: You may ask why I don’t just buy the premade mashed cauliflower available in the frozen section of the grocery store. The reason is because the company adds milk, skim milk and modified rice starch, all of which adds carbs and sugars to the finished product. For comparison, one 1/2 cup serving of the premade frozen mashed cauliflower is 7 total carbs per serving (or 5 net carbs) with 3 g of sugar!! My recipe is only 3.4 total carbs or 1.7 net carbs per serving. This recipe is truly low carb/keto, while the premade product is not.

Nutritional Information per 1/2 cup serving: 135 calories, 3.4 g carbohydrate (1.7 g dietary fiber, 1.7 g sugars), 12 g total fat (2.7 g saturated fat, 0 g trans fat), 34 mg cholesterol, 437 mg sodium, 94.9 mg calcium, 4 mg potassium, 114 mg Vit A, 35 mg Vit C, 4.4 g protein. Net carbs per serving: 1.7 grams

Photo and recipe by Kathy Sheehan, copyright 2020

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

Low Carb Peanut Butter Pudding

When my daughter was little, she was known as “The Peanut Butter Girl.” One of her favorite desserts was homemade peanut butter pudding. She is celebrating her 31st birthday today and, instead of a cake, she requested peanut butter pudding for her special treat. So, I went to work and created this low carb, sugar free recipe that exactly matches the taste and texture she remembers. It would also be an excellent filling for a Peanut Butter Cream Pie. If you’re a peanut butter lover too, you can enjoy this creamy, delicious pudding without guilt while sticking to your low carb/keto diet!

Low Carb Peanut Butter Pudding

Makes 6 servings

1/2 cup heavy whipping cream

1 1/4 cup unsweetened almond milk

3 large egg yolks

1/2 cup powdered erythritol sweetener 

A pinch of salt

1/2 cup natural, creamy peanut butter, no sugar added

1 teaspoon vanilla extract

1/4 teaspoon xanthan gum

3-4 drops monkfruit extract or liquid stevia, if additional sweetness is needed

4-6 drops peanut butter flavoring (optional)

1. In a medium saucepan over medium heat, combine whipping cream and almond milk. Bring just to a simmer (you’ll see bubbles around the edges). In a medium bowl or glass measuring cup, whisk the egg yolks, sweetener and salt until well combined.

2. Using a ladle or gently pour about 3/4 cup of the hot cream mixture into the egg mixture, whisking continuously. Then slowly pour the tempered egg mixture back into the saucepan while whisking. Cook, while stirring, for 4-5 minutes until thickened and the pudding coats the back of a spoon.

3. Remove from heat and add the peanut butter and vanilla extract; whisk until the peanut butter melts and the mixture is smooth. While whisking vigorously, sprinkle the pudding with the xanthan gum until well distributed. Taste and, if additional sweetness is desired, add the monkfruit or stevia and stir to incorporate. Let the pudding sit in the pan to cool for 10-15 minutes, stirring occasionally to prevent a skin forming on the top.

4. Divide the pudding among six dessert dishes or put into a glass container. If you don’t want a skin to form, place plastic wrap directly on the surface of the pudding while cooling. Refrigerate until completely chilled, about 2 hours.

Nutritional Information per 1/2 cup serving: 240 calories, 5.3 g carbohydrate (1.4 g dietary fiber, 0.8 g sugars), 21.9 g total fat (7.1 g saturated fat, 0 g trans fat), 131 mg cholesterol, 93 mg sodium, 86 mg calcium, 11 mg potassium, 116 mg Vit A, 6.2 g protein. Net carb per serving: 3.9 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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

Vanilla Creme Mini Donuts with Strawberry Vanilla Glaze

I found adorable mini donut pans on sale at such a great price, I just had to buy two for my collection. Each cavity needs one tablespoon of batter, so a single recipe makes a lot of donuts. With Valentine’s Day on the horizon, I thought tiny pink donuts would be festive and fun! The best part is that each mini donut is only 1 carb, so they make a great low carb treat anytime of day. (If you don’t have a mini donut pan, these work just as well in a regular size donut pan but extend the baking time to about 15 minutes.) To color and flavor the icing, I crushed no sugar added, freeze-dried strawberries into a powder. If additional coloring is needed, you’ll only need a drop or two of red food coloring (see the photo below for a brand of natural, vegetable-based food dye I use). The colorful sugar free sprinkles puts these little party poppers over the top!

Vanilla Creme Mini Donuts with Strawberry Vanilla Glaze

Makes 30 mini donuts or 8 regular-size donuts

Donut Ingredients:

1 cup almond flour

1/4 cup granulated erythritol sweetener

2 tablespoons unflavored whey protein powder

1 teaspoon baking powder

1/4 teaspoon vanilla powder (or seeds scraped from one vanilla bean)

1/8 teaspoon salt

1 large egg

2 egg yolks

1/4 cup heavy cream

1/4 cup almond or coconut milk

2 tablespoons butter, melted

1/2 teaspoon vanilla extract

Glaze Ingredients:

2 ounces unsweetened cocoa butter (24 discs)

2 tablespoons heavy cream

1/2 ounce cream cheese (1 tablespoon)

A pinch of salt

3/4 teaspoon vanilla extract

1 1/2 tablespoons powdered erythritol

1 tablespoon no sugar added, freeze-dried strawberries, crushed into a fine powder

1-2 drops red food coloring, if needed to reach desired pink color

Garnish:

Sugar free sprinkles (optional)

1. Preheat oven to 325 degrees Fahrenheit. Spray each cavity of the donut baking pan with non-stick vegetable spray or grease with butter; set aside.

2. In a large bowl, whisk or sift together the almond flour, erythritol, protein powder, baking powder, vanilla powder and salt; set aside. In a separate bowl, whisk together the egg, yolks, heavy cream, almond or coconut milk, melted butter and vanilla extract. Pour the wet ingredients into the dry ingredients and whisk well to combine.

3. Fill each donut cavity about 2/3 full. Bake for about 10 minutes or until the edges are golden brown and the tops are just firm to the touch. Remove from the oven and allow to cool in the pan for a few minutes before turning them out onto a wire rack to cool completely.

4. To make the glaze, place the heavy cream, cocoa butter, cream cheese and salt into a small saucepan and heat until just simmering. Remove from heat and allow the cocoa butter to melt and cream cheese to soften. (Alternately, you can microwave the mixture in a microwave-safe bowl in 15 second increments until cocoa butter is just melted.) Whisk until smooth. Add vanilla extract, powdered erythritol and strawberry powder and stir to combine. If desired, you can add 1-2 drops of red food coloring until you’re satisfied with the pink color. (The glaze will be thin, but will thicken up as it cools. To hasten the process, place glaze in the refrigerator for about 5 minutes and whisk.)

5. Dip the tops of the cooled donuts into the glaze. Place the glazed donuts on a wire rack over a cookie sheet to catch any drips. While the glaze is still wet, sprinkle with sugar free sprinkles, if desired. Cool until the glaze is set.

Nutritional information per mini donut with glaze (based on the recipe making 30 mini donuts): 62 calories, 1 g carbohydrate (0.4 g dietary fiber, 0.2 g sugars), 5.9 g total fat (2.7 g saturated fat, 0 g trans fat), 27 mg cholesterol, 25 mg sodium, 37.2 mg calcium, 5 mg potassium, 26 mg Vit A, 1.5 g protein. Net carbs per serving: 0.6 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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

Low Carb Christmas Eve Potato Soup (Made with cauliflower, but you’d never know it!)

It has been a tradition since I was a child to enjoy a particular heirloom recipe at this time of year, taught to me by my grandmother and simply known as Christmas Eve Potato Soup. Because it is only made once a year, it has remained a family favorite through several generations that is anticipated with joy and excitement, just like Santa Claus. It just wouldn’t be Christmas at my house without it! I have tried many times to reduce the carbs in this special recipe by substituting the potatoes with white beans, turnips or daikon radishes, but the result was always a bit disappointing...until now!! I was going to make the soup with fresh cauliflower florets this year, but then it occurred to me that frozen cauliflower already has been blanched, so it would impart a milder flavor. It turned out to be the perfect potato substitute! I chose frozen riced cauliflower and puréed it with the broth prior to adding it to the soup. Combined with the other ingredients, this low carb version is a winner in every way! Both my husband and daughter agree that it tastes just like the real thing. The best part? It only has 9 net carbs for a generous 2 cup serving! (Compared to the traditional recipe which has over 45 carbs for a smaller serving, it’s quite a reduction.) From now on, this low carb version will have a place of honor on my Christmas Eve dinner table!

Low Carb Christmas Eve Potato Soup (made with cauliflower)

Makes 4 servings

4 slices of bacon, diced

2 trimmed leeks, sliced into half moons

1/4 cup chopped onion

3 cups frozen riced cauliflower, thawed

4 cups chicken broth

1/2 teaspoon xanthan gum

2 beaten egg yolks

1 cup sour cream

1 teaspoon chopped parsley as a garnish

Salt and pepper to taste

1. In a large heavy pot, sauté the bacon until beginning to brown and crisp. Add the onion and leeks and continue to sauté for 5 minutes.

2. Purée the broth with the thawed riced cauliflower in a blender until smooth. Add the purée to the leek mixture and bring to a boil. Reduce heat to low and simmer, covered, for 20 minutes, stirring occasionally.

3. Sprinkle with the xanthan gum while whisking continuously to thicken slightly. Remove from heat.

4. In a small bowl, combine the egg yolks with the sour cream. Spoon a ladle of the hot soup into the egg/sour cream mixture to temper and thin the egg mixture, then slowly add the egg mixture to the soup, stirring constantly until well incorporated. Return soup to the heat and gently simmer, uncovered, for 10 minutes. Add salt and pepper to taste.

NOTES: This soup is actually better the second day, so feel free to make it ahead and reheat before serving. If you need to reduce sodium in your diet, you can use low sodium chicken broth in place of regular.

Nutritional Information per serving (about 2 cups): 250 calories, 11.3 g carbohydrate (2.3 g dietary fiber, 3.9 g sugars), 17.3 g total fat (9.5 g saturated fat), 140 mg cholesterol, 770 mg sodium, 108 mg calcium, 195 mg potassium, 1 mg iron, 259 mg Vit A, 35 mg Vit C, 12.2 g protein. Net carbs per serving: 9 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Chocolate Peppermint Bark Chaffle Cake

Wherever you go at this time of year, you’ll see boxes of Peppermint Bark candy. The combination of chocolate, vanilla or white chocolate with peppermint is a classic holiday treat. This low carb chaffle cake will definitely please anyone who loves this flavor combo. The sugar free peppermint candy sprinkled on top of the finished cake gives it a festive look. This triple-layer, mini cake is perfect for sharing a bit of Christmas cheer with your best friend!

Chocolate Peppermint Bark Chaffle Cake

Makes 2 servings

Chaffle Ingredients:

1 large egg, room temperature

2 tablespoons cream cheese, softened (or substitute sour cream)

1 tablespoon dark cocoa powder, unsweetened

2 tablespoons almond flour

1/4 teaspoon baking powder

2 teaspoons monkfruit-erythritol sweetener, granulated

1/8 teaspoon instant coffee powder (optional)

8 drops monkfruit extract (or add another teaspoon of granulated sweetener)

1/4 teaspoon pure peppermint extract

1 teaspoon water

Vanilla Buttercream Frosting:

1 ounce cream cheese, softened

3 tablespoons unsalted butter, room temperature

3 tablespoons powdered erythritol sweetener

1/2 teaspoon vanilla extract

2 1/2 tablespoons heavy whipping cream (plus more, if needed)

Chocolate Peppermint Ganache: (see *Note)

4 tablespoons heavy whipping cream

3 tablespoons sugar free dark or semi-sweet chocolate chips

1/4 teaspoon pure peppermint extract

Additional heavy cream, if needed

Topping:

1 teaspoon sugar free peppermint candy, crushed into small pieces

1. Preheat a mini waffle maker. (If using a larger waffle maker, you will need to double or triple this recipe.)

2. Mix together all of the chaffle ingredients and whisk until a smooth batter forms. Divide the mixture into thirds and spoon about 3-4 tablespoons of the batter onto the heated waffle maker. Close the lid and cook for 3 to 3 1/2 minutes. Remove chaffle to a wire rack to cool completely while you make two more chaffles. (This recipe makes 3 mini waffles.)

3. To make the Vanilla Buttercream Frosting, whip together the softened cream cheese and butter using a handheld or standing mixer until well combined. Beat in the sweetener and vanilla extract, then add the heavy cream 1 tablespoon at a time until a spreadable consistency is achieved. 

4. To make the Chocolate Peppermint Ganache, heat the heavy whipping cream in a small bowl and microwave in 15 second intervals until the cream is very hot and beginning to bubble around the edges. (You can also heat the cream in a small saucepan on the stove.) Add the chocolate chips and allow to sit for 5-8 minutes until the chocolate has melted, then whisk until smooth. Add the peppermint extract and stir to combine. If your ganache is too thick, add 1-2 teaspoons of hot cream and whisk until it is pourable. If needed, you can reheat for 6-8 seconds in the microwave, but do not allow the mixture to boil.

5. To assemble cake: Place one chaffle onto a plate, spread with about 1/3 of the buttercream frosting and drizzle with 1 tablespoon of ganache. Top with a second layer and spread with frosting and drizzle with ganache. Finally, add the last layer, spread with the remaining frosting and drizzle with 1-2 tablespoons of ganache and sprinkle the top with 1 teaspoon of crushed sugar free peppermint candy. 

6. The cake can be served immediately or cover in an airtight container and refrigerate. Bring to room temperature before serving.

*Note: This recipe for ganache makes more than you will need, so set the remaining aside for another use. Store in an airtight container at room temperature for up to 3 days. Gently reheat in the microwave for about 10 seconds.

Nutritional Information per 1/2 cake: 446 calories, 6.9 g carbohydrates (2.4 g dietary fiber, 1.1 g sugars), 44.4 g total fat (25 g saturated fat, 0 g trans fat), 214 mg cholesterol, 209 mg sodium, 75 mg calcium, 43 mg potassium, 411 mg Vit A, 2 g iron, 7.7 g protein. Net carb per serving: 4.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Pumpkin Spice Chaffles

Halloween may be over, but it’s still pumpkin season! These mini waffles are the perfect blend of fall flavors and are a welcome addition to any breakfast or they make an excellent low carb dessert. The thing that puts them over the top is the crunchy candied buttered pecan topping, so don’t skip it! Quick and easy, this is a breakfast you’ll ask for again and again this holiday season.

Pumpkin Spice Chaffles

Makes 1 serving (2 mini waffles)

Chaffles:

1 tablespoon cream cheese, softened (or substitute sour cream or ricotta cheese)

1 tablespoon pumpkin purée 

3/4 teaspoon pumpkin pie spice

1 large egg

2 tablespoons almond flour (or substitute 1 heaping TB coconut flour)

2 teaspoons Golden Monkfruit sweetener (I used LaKanto)

1/8 teaspoon baking powder

1/4 teaspoon vanilla extract (or pumpkin spice extract)

1/2 teaspoon water

Candied Butter Pecan Topping:

1 tablespoon chopped pecans

1/2 tablespoon butter

1/2 teaspoon Golden Monkfruit sweetener 

A pinch of pumpkin pie spice

Other Suggested Optional Toppings:

Whipped cream flavored with pumpkin pie spice

Melted butter

Sugar-free maple syrup

1. Begin by making the Candied Butter Pecan Topping: Place the chopped pecans into a small skillet and gently toast over medium-low heat until they smell fragrant. Add the butter and 1/2 teaspoon of the Monkfruit sweetener and pumpkin pie spice. Cook until bubbly, then remove to a bowl or plate to cool completely. They will harden as they cool; set aside. 

2. Make the chaffles: Preheat the 4” mini waffle maker. (If using a regular size waffle maker, you will need to double or triple this recipe.) Mix all of the chaffle ingredients together in a bowl and whisk until a smooth batter forms. Divide the batter in half and spoon 3-4 tablespoons of batter onto the heated waffle maker, spreading around to cover all the waffle bumps. Close the lid and cook for at least 4 minutes. Remove the waffle to a wire rack. Repeat with the remaining batter. This recipe makes 2 chaffles.

3. Serve with a dollop of whipped cream, sprinkle with the candied pecans and drizzle with sugar free maple syrup. Enjoy!

Nutritional Information per two chaffles (no toppings): 181 calories, 6.3 g carbohydrate (2.4 g dietary fiber, 1.5 g sugars), 12.9 g total fat (5.2 g saturated fat), 204 mg cholesterol, 173 mg sodium, 113 mg calcium, 116 mg potassium, 2 mg iron, 9 g protein. Net carbs per serving: 3.9 grams

Nutritional Information for Candied Butter Pecans: 56 calories, 1.1 g carbohydrate (0.6 g fiber, 0.2 g sugars), 6 g total fat (1.5 g saturated fat), 5 mg cholesterol, 5 mg sodium, 4.7 mg calcium, 25 mg potassium, 57 mg Vit A, 0.6 g protein. Net carbs per serving: 0.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019

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

Keto Lemon Pasta

If you’re a diabetic and celiac and love pasta, your options are limited. For many years, I spirialized zucchini to make noodles or used shiritaki noodles, but I’ve since discovered noodles made from hearts of palm that are only 4 grams of carb per serving! They are far superior to any of the low carb options available and now they’re my go-to pasta alternative. There are two brands I recommend: Palmini brand, which can be purchased at WalMart, Costco, Sprouts, some other stores and online. My favorite that comes in spaghetti style is made by Natural Heaven and can be purchased on Amazon or on the company’s website.

This recipe is excellent served alone as a vegetarian main or side dish, or served with fish or chicken. If you miss pasta, I highly recommend you give hearts of palm noodles a try soon!

Keto Lemon Pasta

Makes 2 servings

Sea salt or freshly ground pepper

1 package hearts of palm spaghetti or linguine noodles (9 oz)

4 tablespoons butter (1/2 stick)

1/4 cup heavy cream

Zest and juice of 1 lemon

Fresh chopped parsley for garnish

Shredded Parmesan cheese for garnish

1. Boil the hearts of palm noodles in salted water for a few minutes to soften.

2. Meanwhile, melt the butter in a large skillet. Add the zest and juice of one lemon, salt and pepper to taste and bring to a simmer. Add the heavy cream and continue to simmer until sauce is reduced and thickened slightly. When the sauce has thickened, strain the noodles and add them to the sauce. Toss the noodles in the sauce until well coated. If needed, continue to simmer until sauce reaches your desired consistency.

3. Divide the noodles and sauce between two serving plates. Garnish each with fresh parsley and parmesan. Serve immediately. (Store leftovers in an airtight container and refrigerate for up to five days. To reheat, gently warm in a covered, oven-proof dish at 350 degrees F for 25-30 minutes.)

Nutritional Information per serving (1/2 recipe): 347 calories, 7.6 g carbohydrate (2.9 g dietary fiber, 2 g sugars), 35.4 g total fat (21.8 g saturated fat), 102 mg cholesterol, 219 mg sodium, 36.5 mg calcium, 183 mg potassium, 352 mg Vit A, 16 mg Vit C, 2.1 g protein. Net carbs per serving: 4.7 grams

Photos and recipe by Kathy Sheehan, copyright 2019

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