Recipe Archives - Ethan Bearman's Blog

Delectable Butterscotch Glazed Donuts That Delight – Low Carb, Gluten Free

September 29, 2019November 1, 2019Posted in LifeTagged Butterscotch, Donuts, Glazed, Gluten Free, Grain Free, Low Carb, Recipe, Recipes

These donuts are a new version from my Plain Donuts With Butterscotch Icing, Low Carb, Keto – are butterscotch glazed, low carb, keto friendly, wheat free, gluten free, no added sugar, and utterly delicious!

Unlike the old ones, these are NO SUGAR ADDED and less coconutty.

Ingredients

Doughnuts

1/3 cup unflavored, unsweetened Whey Protein Powder (I use Raw Grass Fed Whey)
3 tsp Laird Superfood Non-Dairy Coffee Creamer Vanilla
1/4 cup Cup4Cup grain free, gluten free flour
1/2 stick of organic, pasture raised butter or French salted butter
1/4 tsp sea salt or other non-table salt (if you’re new to something other than Morton’s try the Limited Edition Artisan Salt Sampler from Saltworks)
1/4 tsp baking soda
5 medium (or 4 large) organic, pasture raised eggs
1/4 cup organic coconut oil (like Nutiva Organic Virgin Coconut Oil or Trader Joe’s brand)
1/4 cup non-sugar sweetener (I use Nourished Granular Monk Fruit Sweetener with Erythritol , which is a great 1:1 replacement for sugar)

Icing

1/3 cup non-sugar sweetener as above
1/3 cup organic heavy cream
1/3 cup organic butter (1 stick)
1/2 tsp finely ground salt
2 tsp pure organic bourbon vanilla OR 1 tsp each of your favorite vanilla AND Heilala Breakfast Vanilla

Directions

Preheat the oven to 350 degrees Fahrenheit. Warm the coconut oil so it becomes liquid. I throw the butter in a dish during the preheating oven and as it becomes liquid, add the coconut. Then mix all the ingredients in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). Fill each well of the donut mold up to the just below the top of the center hole piece (like these Wilton 2105-1620 6 Cavity Nonstick Donut Pans (2 Pack) from Amazon). Bake for 15-18 minutes then take out.

Place a sheet of wax or parchment paper under a cooling rack. Turn the molds over to place the donuts on the cooling rack OR directly on parchment paper.

Icing

In a small saucepan over medium heat, throw in the butter. Once the butter is melted, stir in the sugar and whisk for a minute or two until well blended. Next, whisk in half of the cream (1/6 cup). Bring to a boil and then turn down the heat to medium-low and cook for 3-4 minutes. Stir often with the whisk and you will notice that the texture will change slightly as the mixture cooks.

Turn off heat and remove the pot from the stove. Stir in the remaining 1/6 cup heavy cream, bourbon vanilla, and salt.

Immediately pour the butterscotch sauce into a small glass jar.

Spoon the butterscotch on the donuts. Eat hot (BEST) or let them cool and enjoy!

Please note that all photos, videos, and writing are protected under copyright law (Ethan Bearman Company 2019). Amazon referral links are embedded in links. These links are to support the cost of this website and endeavors thereof for Ethan Bearman Company.

Best Blueberry Pancakes

July 15, 2017Posted in LifeTagged blueberry, Food, Low Carb, Low Glycemic, pancakes, Recipe, t1d2 Comments

Who doesn’t love pancakes? How about a pancake that provides a wide range of nutrition for your body and still tastes delicious? Try these best blueberry pancakes that I make for my family! This recipe makes 8 medium, medium-large pancakes.

Ingredients

1 cup almond flour (I buy the Almond Flour Blanched, Anthony’s 4lb Bag, Certified Gluten-Free from Amazon)
1/4 cup organic, tiger nut flour (the Tiger Nut brand 1 kilo brick is a good deal, again from Amazon)
1 scoop collagelatin (Bulletproof Collagelatin is what I use)
1 tsp ground cinnamon
1 tsp organic vanilla extract
1 Tbsp extra virgin olive oil
1 Tbsp MCT oil (Bulletproof Brain Octane Oil is my favorite choice)
1/3 cup half & half, unsweetened almond milk, or A2 whole milk – your choice
2 pasture raised, large organic eggs
1/2 cup fresh, organic blueberries (you can use frozen, but I’ve found fresh to be much tastier)

Get a medium to medium-large mixing bowl out. Mix the dry ingredients first, then add in the we ingredients, and stir in the blueberries last. Fire up your favorite griddle or pan (my favorite for pancakes is this All-Clad Griddle found on Amazon and elsewhere) on medium. Use a spoon to ladle out the batter into the pancakes. Wait until they start to turn brown around the edges, turn the heat down to low, and flip them. Let cook for another 2-4 minutes and serve!

My family can’t get enough of these bluberry pancakes. And for syrup, if you are looking for low carb, we use just a little of the Lakanto Maple Flavored Syrup. And if you like butter, remember to get pasture raised or French/Swiss/Italian A2 protein butter.

And if you didn’t notice, these are low carb for those who are type 1 or type 2 diabetic, on a ketogenic diet (or Atkins), or simply looking to cut down on simple carbs which science is showing has seriously negative health effects.

Nutrition Info

From MyFitnessPal:

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Anthony’s – Blanched Almond Flour, 8 ounce	1,338	43	120	50	45	11
the Tiger Nut Company – Tiger Nut Flour, 2 ounce	247	0	13	3	0	0
Bulletproof – Upgraded Collagelatin, 1 tbsp	50	0	0	13	0	0
Bulletproof – Upgraded Brain Octane Oil, 1 tablespoon	128	0	14	0	0	0
Spices, cinnamon, ground, 1 tsp(s)	6	2	0	0	0	0
Generic – Organic Vanilla Extract, 1 tsp	10	0	0	0	0	0
Organic – Olive Oil Extra Virgin, 0.5 fluid ounce	270	0	0	0	0	0
365 – Almondmilk Unsweetened Vanilla Organic, 0.33 Cup	13	1	1	0	53	0
Organic pasture raised – Large egg, 2 egg	120	0	8	12	120	0
Organic – Fresh Blueberries (Net Carbs), 0.5 cup	42	7	0	1	1	8
Total:	2,224	53	156	79	219	19
Per Serving:	278	7	20	10	27	2

Must Eat Sugar Free Cheesecake

June 10, 2017May 18, 2018Posted in LifeTagged Baking, Cheesecake, Recipe, Sugar Free

The finished Must Eat Sugar Free Cheesecake with a piece already gone

Introduction

I am a complete fiend for cheesecake. But we all know that it isn’t healthy to eat more than on a rare occasion. That’s why I decided to create this Must Eat Sugar Free cheesecake!

The crust is a delicious, buttery, nutty flavor. And the filling is real cream cheese but no sugar at all! Further, I have some protein added in so the whole thing isn’t just fat and a few carbs.

By now you know that I think I’ve found the perfect sugar replacement, Lakanto Monkfruit/Erythritol sweetener. A one for one replacement for sugar, although I use less than a normal recipe. That is why I call this Sugar Free, I add no sugar other than naturally occurring sugars in the ingredients. You’ll be happy to know that a normal slice of cheesecake has 32g carbs and 27g sugar whereas this recipe has 12g carbs and 5g sugar.

Plus, why put on the pounds with a heavy carb crust when you can feed your microbiota in your gut with excellent prebiotics? You’ll like the low lectin (an anti-nutrient, see Dr. Steven Gundry’s “The Plant Paradox“) and lower carb ingredients which still make for a delicious crust.

I made one cheesecake without strawberries and one with. My preference is with the strawberries in the cheesecake, but you are welcome to remove them or replace them with blueberries or chocolate (sugar free or low sugar, of course) or whatever. Feel free to experiment!

Crust

Ingredients

1 cup almond flour (I buy the Almond Flour Blanched, Anthony’s 4lb Bag, Certified Gluten-Free from Amazon)
1/4 cup organic, coconut flour (try something like Arrowhead Mills Organic Fair Trade Coconut Flour from Amazon)
1/4 cup organic, cassava flour (I use Anthony’s 2lb bag from Amazon)
1/4 cup organic, tiger nut flour (the Tiger Nut brand 1 kilo brick is a good deal, again from Amazon)
1 scoop unflavored, unsweetened Whey Protein Powder ((I use TGS All Natural 100% Whey Protein Powder – Unflavored, Non Denatured, Unsweetened)
1 scoop collagelatin (Bulletproof Collagelatin is what I use)
2 Tbsp sugar replacement (Lakanto Sweetener as I mentioned above)
1 tsp organic vanilla extract
1/4 cup organic, pasture raised butter
3 Tbsp organic, pasture raised ghee

Directions

Preheat oven to 350 degrees. In a medium-large mixing bowl, pour in all of the dry ingredients. Then melt the butter and ghee in a container (microwave or oven). Pour remaining ingredients into the bowl while stirring. Grab a 9 inch round baking pan, either springform or regular round (like this pair from Ovenstuff/Amazon) and press the mixture into the pan. Place the pan into the oven for 12 minutes or so, then take out to cool for at least 5 minutes before pouring in the filling.

Filling

Ingredients

3 1/2 bricks, 28 ounces organic, pasture raised cream cheese
1 scoop collagelatin (Bulletproof Collagelatin is what I use)
1 cup sugar replacement (Lakanto Sweetener as I mentioned above)
1 tsp organic vanilla extract
Juice squeezed from half of a lemon
3 large organic, pasture raised eggs
1/4 cup organic strawberries, diced

Directions

Turn up oven to 375 degrees. Plunk the cream cheese in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). Pour in the sweetener, vanilla, collagelatin, and lemon juice. Turn the mixer on medium and break the eggs one at a time in to the bowl. Turn up to high for 10 seconds. Turn off and scrape everything back down into the bowl. Turn the mixer on low and slowly pour in the strawberries. Turn on high again for 10 seconds. Turn off the mixer and gently pour the filling on the cooled crust, smooth the top. Bake for 50 minutes. Take out of the oven and place into the refrigerator for a good four hours to cool and firm.

Then eat, enjoy, and share with your friends guilt-free!

A piece of the Must Eat Sugar Free Cheesecake

Nutrition Info

From MyFitnessPal:

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Anthony’s – Blanched Almond Flour, 8 ounce	1,338	43	120	50	45	11
Arrowhead Mills – Organic Coconut Flour, 2 ounce	243	32	8	8	40	8
Anthony’s Cassava – Premium Cassava Flour, 2 ounce	208	49	1	0	0	2
the Tiger Nut Company – Tiger Nut Flour, 2 ounce	247	0	13	3	0	0
Tgs – All Natural 100% Whey Protein Powder – Unflavored, 1 Scoop (30g)	130	2	2	25	55	2
Bulletproof – Collagelatin – Collagen & Gelatin Powder, 2 Tbsp (15g)	100	0	0	26	0	0
Lakanto – Monkfruit Sweetener, 1.1 cup(s)	0	211 (0)	0	0	0	0
365 – Vanilla Extract, Organic, 2 tsp (4g)	12	2	0	0	0	2
Organic Valley – Organic Pasture Butter, 0.25 cup(s)	440	0	48	0	140	0
Purity Farms – Organic Ghee, 3 tbsp(s)	405	0	45	0	0	0
Organic Valley – Organic Cream Cheese, 3.5 cup(s)	2,520	56	252	56	3,080	56
Generic – Organic Pastured Egg, 3 large (50g)	210	0	15	18	210	0
Lemon Juice – Fresh Squeezed, 1 tbsp	3	1	0	0	0	0
Fruit – Organic Strawberries, 2 ounce	19	4	0	0	1	0
Total:	5,875	400 (189)	504	186	3,571	81
Per Slice of Must Eat Sugar Free Cheesecake:	367	25 (12)	32	12	223	5

Note the carb numbers in parenthesis is the “real” carb count because erythritol is a sugar alcohol that the body does NOT process and use. It is absorbed in the small intestine and sent to the bladder for disposal.

Bagels That Won’t Make You Fat – Low Carb, Keto, Gluten Free

April 24, 2017Posted in LifeTagged Bagel, Baking, Gluten Free, keto, Low Carb, Recipe, Recipes2 Comments

Introduction

Who doesn’t love a delicious bagel for breakfast? Maybe with cream cheese, some lox, and thinly sliced onion. Yum!

The problem is that bagels, while incredibly delicious and wonderful to eat, are shockingly high in carbohydrates (carbs) because of the refined wheat flour. A plain old bagel has roughly 50 grams of carbs! Go for one of the flavored bagels and you can be heading toward 100 grams of carbs.

While carbs in and of themselves are not bad, there is now overwhelming evidence that refined carbs like flour and sugar are really bad in anything other than very small amounts. And a bagel is not a small amount.

I spent a little time experimenting and came up with this delicious bagel that is really easy to make. Plus it has good fats, protein (especially important if you are getting the exercise you should), and very little bit of carbs from a healthy source.

This recipe makes a dozen bagels.

Ingredients

1 1/4 cup almond flour (I buy the Almond Flour Blanched, Anthony’s 4lb Bag, Certified Gluten-Free from Amazon)
1/4 cup organic, ground flaxseed meal (I buy Trader Joe’s brand)
1 scoop collagen protein (best I’ve found is Bulletproof Upgraded Collagen Protein)
1 scoop collagelatin (again, Bulletproof Collagelatin)
1 Tbsp unflavored, unsweetened Whey Protein Powder ((I use TGS All Natural 100% Whey Protein Powder – Unflavored, Non Denatured, Unsweetened)
1 Tbsp Coconut Flour (try something like Arrowhead Mills Organic Fair Trade Coconut Flour)
1 Tbsp MCT oil (I use Left Coast Performance Coconut MCT Oil)
1 Tbsp Apple Cider Vinegar
5 large organic, pasture raised eggs
1/4 tsp sea salt or other non-table salt (if you’re new to something other than Morton’s try the Limited Edition Artisan Salt Sampler from Saltworks)
1/2 tsp baking soda
1/2 tsp onion powder
1/2 tsp garlic powder

Directions

Preheat the oven to 350 degrees Fahrenheit. Mix all the ingredients in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). Fill each well of the donut mold up to the just below the top of the center hole piece (like these Wilton 2105-1620 6 Cavity Nonstick Donut Pans (2 Pack) from Amazon). Bake for 25 minutes then take out.

Let cool in the mold for 5-10 minutes then they are ready to serve or store!

Nutrition Info

From MyFitnessPal:

Ingredient	Calories	Carbs	Fat	Protein	Sodium	Sugar
Anthony’s – Blanched Almond Flour, 10 ounce	1,673	54	150	62	57	14
Trader Joe’s – Ground Flaxseed, 0.25 cup(s)	180	12	12	4	0	4
Bulletproof – Upgraded Collagen Protein, 11 g (2 tbs)	40	0	0	10	35	0
Bulletproof – Upgraded Collagelatin, 2 tbsp	100	0	0	26	0	0
Tgs Whey Protein – Whey Protein Unflavored, 0.5 Scoop	63	1	1	13	28	1
Coconut Flour, Organic, 0.5 ounce	48	1	1	3	28	1
Mct Oil – Premium, Organic Mct Oil, 1 tbsp	125	0	14	0	0	0
Vinegar, Apple Cider, 1 Tbsp	0	0	0	0	0	0
Pasture-raised Organic Large Eggs, 5 egg (50g)	350	0	25	30	350	0
Trader Joe’s – Baking Soda, 0.5 tsp	0	0	0	0	640	0
Himalayan Pink Salt, 0.25 t	0	0	0	0	420	0
Spices, onion powder, 0.5 tsp(s)	4	1	0	0	1	0
Spices, garlic powder, 0.5 tsp(s)	5	1	0	0	1	0
Total:	2,588	70	203	148	1,560	20
Per Bagel:	216	6	17	12	130	2

https://www.instagram.com/p/BTRbgLsFiFE/?taken-by=ethanbearman

Nearly Perfect Sandwich Bread – Low Carb, Gluten Free

February 13, 2017February 13, 2017Posted in LifeTagged Bread, Dairy Free, Gluten Free, keto, Low Carb, Recipe, Sandwich2 Comments

Introduction

As you’ve seen my previous recipes with cheesy, herb bread and banana bread, we like bread. But we don’t like the high carbs and high glycemic index of most breads. Yet we love sandwiches.

So, here is a nearly perfect sandwich bread! Very low carb, ketogenic (fires up your metabolism), gluten free, and dairy free!

And finally a balance between savory and sweet that both my wife and kids enjoy.

You’ll need measuring cups, measuring spoons, a mixer, a little parchment paper, and a bread pan, in addition to the ingredients.

This recipe makes about 14 slices (give or take depending on how thick you slice) of sandwich bread and takes about an hour to make.

Ingredients

1 cup unflavored, unsweetened Whey Protein Powder ((I use TGS All Natural 100% Whey Protein Powder – Unflavored, Non Denatured, Unsweetened)
1 cup almond flour (I buy the Almond Flour Blanched, Anthony’s 4lb Bag, Certified Gluten-Free from Amazon)
2 Tbsp coconut flour (try something like Organic Coconut Flour (4 lb) by Anthony’s, Certified Gluten-Free, Non-GMO & Kosher from Amazon)
4 Tbsp flax meal (try Trader Joe’s organic golden flax meal)
1 tsp chia powder (high antioxidant and many nutrients, I use Navitas Naturals organic chia powder)
2 Tbsp Dolcedi organic apple syrup
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt (try different salts, like these in the Salt Works Artisan Sampler)
6 large organic, pasture raised eggs
3 Tbsp coconut oil (on this recipe I used Anjou Coconut Oil, Organic Extra Virgin, Cold Pressed)
1 Tbsp MCT oil (I use Left Coast Performance Coconut MCT Oil)

Directions

Preheat the oven to 350 degrees Fahrenheit.Then mix the dry ingredients plus the eggs in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). Warm the coconut oil for a minute in the microwave until melted. Then mix in the oils.I like to mix a minute or two at high speed to let the eggs rise as much as they can to lighten the mixture. Pour into a bread pan with parchment paper for lining. Bake for 45 minutes or until brown. Remove from the oven, place on a cooling rack, and give it 15 minutes to cool before slicing!

With this sandwich bread, prepare yourself for a much more fulfilling, satisfying, and guilt-free sandwich experience!

Nutrition Info

From MyFitnessPal:

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Whey Protein unflavored, undenatured	500	6	8	100	220	6
Steam Blanched Almond Flour	826	27	74	31	28	7
Coconut flour	75	11	3	3	35	1
Organic Golden Flax Meal	168	8	8	5	0	0
Chia Powder Organic – Chia Powder	9	1	0	0	0	0
Baking Soda	0	0	0	0	640	0
Baking Powder	0	0	0	0	200	0
Sea Salt Flakes	0	0	0	0	580	0
Dolcedi low glycemic sweetener	72	18	0	0	0	17
Pasture-raised Organic Large Eggs	420	0	30	36	420	0
Left Coast Performance – 100% Pure Mct Oil	126	0	14	0	0	0
Coconut Oil Virgin	360	0	42	0	0	0
Total:	2,556	71	179	175	2,123	31
Per Serving:	183	5	13	13	152	2

Shockingly Delicious Low Carb, Gluten Free, Banana Bread

February 4, 2017Posted in LifeTagged Baking, Banana, Bread, Recipe

Introduction

In my house, we are trying to eliminate bread. You’ve seen my cheesy, savory, herb bread. But, my kids prefer something a little sweeter.

Not to disappoint, here is a very healthy, reduced carb, gluten free, banana bread!

My kids love it just plain, with a little butter, or made into a whole sandwich with meat and cheese, or whatever you normally put on a sandwich. Because there is no added sugar, the only sugar and the vast majority of the carbs come from the bananas themselves. So, for better fiber, prebiotic, and lower carb, go with a greener banana. I like to use two on the greener side and one on the riper side.

This is definitely not a dairy-free recipe, so those who are vegan or have a dairy allergy, you’ll need to use all almond flour and add a 1/3 cup coconut oil in place of the butter. I have tested it that way and it is delicious, too!

You’ll need measuring cups, measuring spoons, a mixer, and a bread pan, in addition to the ingredients.

This recipe makes about 20 slices of banana bread and takes about an hour to make.

Ingredients

2 large or 3 medium bananas
3/4 cup unflavored, unsweetened Whey Protein Powder ((I use TGS All Natural 100% Whey Protein Powder – Unflavored, Non Denatured, Unsweetened)
1/2 cup almond flour (I buy the Almond Flour Blanched, Anthony’s 4lb Bag, Certified Gluten-Free from Amazon)
1/3 cup non-sugar sweetener (I use Lakanto Monk Fruit Sweetener All Natural Sugar Substitute or Swerve Sweetener both are healthy 1:1 replacements for sugar)
1/2 cup chopped walnuts
1/2 tsp baking powder
4 large organic, pasture raised eggs
1/2 cup coconut oil (on this recipe I used Anjou Coconut Oil, Organic Extra Virgin, Cold Pressed)
1/2 stick organic butter
1 tsp organic vanilla extract

Directions

Preheat the oven to 375 degrees Fahrenheit.Then mix the dry ingredients plus the eggs in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). Warm the coconut oil and butter for a minute or two in the microwave until melted. Then mix in the oil and butter. Pour into a bread pan with parchment paper for lining. Bake for 50-55 minutes or until brown. Remove from the oven, place on a cooling rack, and give it 10 minutes to cool before slicing!

Nutrition Info

From MyFitnessPal:

NOTE: The greener the banana, the lower the sugar count. I use 2 on the green side and one ripe, so my banana bread is actually lower carb than this generic sugar/carb count on bananas.

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Fruit – Banana (Medium), 3 banana (118 g – 7″-8″)	315	80	2	4	3	42
Tgs Whey Protein – Whey Protein Unflavored, 2 Scoop	250	3	4	50	110	3
Anthony’s – Blanched Almond Flour, Certified Gluten-free, 3.5 ounce	585	19	53	22	20	5
Swerve – Sugar Replacement, 16 Teaspoon	0	0	0	0	0	0
No Name – Baking Powder, 0.5 tsp (1g)	0	0	0	0	200	0
Trader Joe’s – Organic Virgin Coconut Oil, 0.5 cup(s)	960	0	112	0	0	0
Organic Valley – Organic Pasture Butter, 4 Tbsp (14g)	440	0	48	0	140	0
Walnuts – Walnuts (Raw), 4 oz	800	12	76	20	0	0
Eb Organic Egg – Large – Egg, 4 egg	240	0	20	24	280	0
Generic – Organic Vanilla Extract, 1 tsp	10	0	0	0	0	0
Total:	3,600	114	315	120	753	50
Per Serving:	180	6	16	6	38	3

Cheesy, Savory, Herb Bread – Low Carb, Keto, Gluten Free

February 1, 2017February 1, 2017Posted in LifeTagged Baking, Bread, Cheese, Food, Herb, Recipe, Savory5 Comments

Introduction

Like many of you, my gorgeous wife Amy prefers savory over sweet. You’ve seen my Lower Carb, Lower Glycemic, Gluten Free Chocolate Chip Cookies and Better Peanut Butter, Chocolate Chip Cookies, Lower Carb, Lower Glycemic, Gluten-Free. and keto chocolate donuts. And now savory, cheesy, herb bread!

This is amazingly creamy, flavorful, and satisfying bread. We use it for making sandwiches or just eating plain. It is ultra-low carb, making it good for people on a keto diet, Type 1 diabetics, Type 2 diabetics, and those who just want a healthier lifestyle. Further, these are gluten-free and use coconut flour and MCT oil, making for a quickening of one’s metabolism, according to the Cleveland Clinic Wellness Center.

This is definitely not a dairy-free recipe, so those who are vegan or have a dairy allergy, you’ll need to use fake cheese instead of the cheddar I use. Although I haven’t tested that combo to see how it turns out.

You’ll need measuring cups, measuring spoons, a food processor, and a bread pan, in addition to the ingredients.

This recipe makes about 20 slices of bread and takes about an hour to make.

Ingredients

1 cup almond flour (I buy the Almond Flour Blanched, Anthony’s 4lb Bag, Certified Gluten-Free from Amazon)
1/2 cup coconut flour (try something like Organic Coconut Flour (4 lb) by Anthony’s, Certified Gluten-Free, Non-GMO & Kosher from Amazon)
12 oz of sharp cheddar cheese
3/4 tsp baking powder
3 large organic, pasture raised eggs
3 Tbsp MCT oil (I use Left Coast Performance Coconut MCT Oil)
1 Tbsp savory seasoning
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp fine salt (try different salts, like these in the Salt Works Artisan Sampler)

Directions

Preheat the oven to 375 degrees Fahrenheit. Use the shredding blade in your food processor to shred the cheese. Then remove that blade and use the dual semi-sharp mixing blade. Add all of the remaining ingredients. Turn on the processor for a minute or two to fully blend the ingredients. Take a bread pan and line it with parchment paper. Then dole the dough into the bread pan, spreading it evenly. Bake for 50-55 minutes or until brown. Remove from the oven, place on a cooling rack, and give it 10 minutes to cool before slicing!

Nutrition Info

From MyFitnessPal:

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Anthony’s – Blanched Almond Flour, 8 ounce	1,338	43	120	50	45	11
Anthony’s Coconuts – Premium Organic Coconut Flour 4lb Bag, 4 ounce	283	71	14	20	113	23
Whole Foods 365 Organic – Sharp Cheddar Cheese, 12 oz	1,320	0	108	84	2,160	0
Royal – Baking Powder, 3.75 g	0	0	0	0	406	0
Organic pasture raised – Large egg, 3 egg	180	0	12	18	180	0
Mct Oil – Premium, Organic Mct Oil, 3 tbsp	375	0	42	0	0	0
Spices, Savory All Purpose Seasoning., 3 tsp	0	0	0	0	0	0
Spices, garlic powder, 0.5 tbsp	14	3	0	1	3	0
Spices, onion powder, 0.5 tbsp	12	3	0	0	3	0
Total:	3,522	120	296	173	2,910	34
Per Serving:	176	6	15	9	146	2

Gluten free, low carb, keto, sugar cookies

January 7, 2017January 8, 2017Posted in PoliticsTagged Cookie, Gluten Free, keto, Low Carb, Recipe, Sugar

Introduction

The search for the perfect cookie continues. You’ve seen my Lower Carb, Lower Glycemic, Gluten Free Chocolate Chip Cookies and Better Peanut Butter, Chocolate Chip Cookies, Lower Carb, Lower Glycemic, Gluten-Free. And now sugar cookies!

I was asked to make a sugar cookie and here it is. Delicious, nutritious, gluten free, really low carb which is great for Type 1 and Type 2 diabetics, those on keto diets, and for everyone who is looking to intelligently reduce their sugar intake!

Further, these are the perfect vehicle for my butterscotch icing, another frosting I am working on, or anything else you’d like to top with.

This recipe makes about 32 sugar cookies and takes about a half hour to make.

Ingredients

1/2 cup unflavored, unsweetened Whey Protein Powder ((I use TGS All Natural 100% Whey Protein Powder – Unflavored, Non Denatured, Unsweetened)
1/2 cup almond flour (I buy the Almond Flour Blanched, Anthony’s 4lb Bag, Certified Gluten-Free from Amazon)
1/4 cup Coconut Flour (try something like Arrowhead Mills Organic Fair Trade Coconut Flour)
1/2 cup ground walnuts (I use my wife’s grandmother’s old hand mill for grinding because it is fast, efficient, and easy to clean up – this one from Prepworks is similar)
1/2 cup (1 stick) organic butter
1/4 tsp baking soda
1 large organic, pasture raised eggs
2 Tbsp MCT oil (I use Left Coast Performance Coconut MCT Oil)
1 tsp vanilla extract
2 Tbsp organic half & half
2 Tbsp Dolcedi organic apple syrup
1/4 cup non-sugar sweetener (I use Lakanto Monk Fruit Sweetener All Natural Sugar Substitute which is a healthy 1:1 replacement for sugar)

Directions

Preheat the oven to 350 degrees Fahrenheit. Then mix all the ingredients in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). I use a small spoon to place dollops of the dough on a cookie sheet. Bake for 15-18 minutes until brown on the edges (or as you like) then take out of the oven. Place the cookies on a cooling rack for a few minutes and enjoy these healthy sugar cookies!

Nutrition Info

From MyFitnessPal:

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Tgs Whey Protein – Whey Protein Unflavored, 5.67 Scoop	709	9	11	142	312	9
Anthony’s – Blanched Almond Flour, 6 ounce	1,004	32	90	37	34	9
Baker Joseph’s (Trader Joe’s) – Organic Coconut Flour, 0.25 Cup	150	21	5	6	70	2
Walnuts – Walnuts (Raw), 0.5 cup(s)	384	6	37	15	8	1
Organic Valley – Organic Pasture Butter, 8 Tbsp (14g)	40	1	4	1	10	1
Organic Valley – half & half, 2 Tbsp (14g)	880	0	96	0	280	0
365 – Baking Soda, 0.25 tsg (.6g)	0	0	0	0	320	0
Organic Valley – Eggs Brown Large Organic, 1 egg	60	0	4	6	70	0
Left Coast Performance – 100% Pure Mct Oil, 2 tablespoon	252	0	28	0	0	0
365 – Vanilla Extract, Organic, 1 tsp (4g)	6	1	0	0	0	1
Dolcedi – Organic Apple Sweetner, 6 tsp	72	18	0	0	0	17
Lakanto – Monkfruit Sweetener, 0.25 cup(s)	0	48 (0)	0	0	0	0
Total:	3,557	136 (88)	275	207	1,104	40
Per Serving:	*111*	4 (3)	8	6	34	1

Parenthesis indicate deduction for Lakanto erythritol which provides no useable carbs to your system. The carbs listed are the sugar alcohols in erythritol.

Plain Donuts With Butterscotch Icing, Low Carb, Keto

January 6, 2017January 6, 2017Posted in LifeTagged Baking, Butterscotch, Donuts, Doughnuts, Food, Recipe

Introduction

I now know how much we all love doughnuts (or donuts). The feedback from my low carb, keto, chocolate doughnuts has been phenomenal. But, I also know many people with chocolate sensitivity or an outright allergy.

I spent a little time experimenting and came up with this great combo: a plain, keto, gluten-free, ulta low-carb donut, plus the least unhealthy butterscotch icing I could find.

See, the problem with butterscotch is that its base is brown sugar. None of the sugar substitutes are good at melting and caramelizing like real sugar. But I found the next best thing over at The Healthy Home Economist.

This recipe makes a dozen donuts and 100 or so servings of butterscotch for those donuts (or other delicious uses).

Ingredients

Doughnuts

1/3 cup unflavored, unsweetened Whey Protein Powder ((I use TGS All Natural 100% Whey Protein Powder – Unflavored, Non Denatured, Unsweetened)
3 Tbsp Coconut Flour (for full dairy-free use 4 Tbsp Coconut Flour and zero whey protein, try something like Arrowhead Mills Organic Fair Trade Coconut Flour)
1/2 stick of organic butter
1/4 tsp sea salt or other non-table salt (if you’re new to something other than Morton’s try the Limited Edition Artisan Salt Sampler from Saltworks)
1/4 tsp baking soda
5 medium (or 4 large) organic, pasture raised eggs
1/4 cup organic coconut oil (like Nutiva Organic Virgin Coconut Oil or Trader Joe’s brand)
1/4 cup non-sugar sweetener (I use Lakanto Monk Fruit Sweetener All Natural Sugar Substitute which is a healthy 1:1 replacement for sugar)

Icing

1/2 cup organic dark coconut sugar (lower carb and lower glycemic than brown sugar)
1/2 cup organic heavy cream
1/2 cup organic butter (1 stick)
1/2 tsp finely ground salt
2 tsp pure organic bourbon vanilla

Directions

Preheat the oven to 350 degrees Fahrenheit. Warm the coconut oil so it becomes liquid. I throw it in the microwave for 60 seconds and then throw the butter in and microwave another 30 second. Then mix all the ingredients in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). Fill each well of the donut mold up to the just below the top of the center hole piece (like these Wilton 2105-1620 6 Cavity Nonstick Donut Pans (2 Pack) from Amazon). Bake for 15-18 minutes then take out.

Place a sheet of wax or parchment paper under a cooling rack. Turn the molds over to place the donuts on the cooling rack.

Icing

In a small saucepan over medium heat, throw in the butter. Once the butter is melted, stir in the sugar and whisk for a minute or two until well blended. Next, whisk in half of the cream (1/4 cup). Bring to a boil and then turn down the heat to medium-low and cook for 3-4 minutes. Stir often with the whisk and you will notice that the texture will change slightly as the mixture cooks.

Turn off heat and remove the pot from the stove. Stir in the remaining 1/4 cup heavy cream, bourbon vanilla, and salt.

Immediately pour the butterscotch sauce into a small glass jar.

Spoon the butterscotch on the donuts. Eat hot or let them cool and enjoy!

Nutrition Info

From MyFitnessPal:

Donuts

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Tgs Whey Protein – Whey Protein Unflavored, 1.5 Scoop	188	2	3	38	83	2
trader joe’s – coconut flour, 3 tbsp(s)	113	16	4	5	53	2
Organic Valley – Organic Pasture Butter, 4 Tbsp (14g)	440	0	48	0	140	0
Maldon – Sea Salt Flakes, 0.25 tsp (0.75g)	0	0	0	0	580	0
365 – Baking Soda, 0.25 tsg (.6g)	0	0	0	0	320	0
Egg – Real Pasture Raised, 4 large	280	4	20	24	280	0
Spectrum Organic – Coconut Oil, 0.25 cup(s)	480	0	56	0	0	0
Lakanto – Monkfruit Sweetener, 0.25 cup(s)	0	48*	0	0	0	0
Total:	1,501	70	131	67	1,456	4
Per Donut:	125	6*	11	6	121	0

Icing

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Trader Joe’s – Organic Coconut Sugar, 0.5 cup(s)	360	96	0	0	0	96
Horizon – Heavy Whipping Cream – Correct Carbs, 4 fluid ounce	400	0	40	0	40	0
Organic Valley – Organic Pasture Butter, 8 Tbsp (14g)	880	0	96	0	280	0
Maldon – Sea Salt Flakes, 0 tsp (0.75g)	0	0	0	0	0	0
Trader Joe’s – Pure Bourbon Vanilla Extract, 2 Tsp.	30	2	0	0	0	2
Total:	1,670	98	136	0	320	98
Per Serving:	17	1	1	0	3	1
Total Per Donut:	142	7*	12	6	124	1

*Note that the vast majority of the sugar is sugar alcohol from the erythritol which has NO glycemic load and provides NO carbs available to your system,

Low Carb, Keto, Chocolate Doughnuts

December 25, 2016Posted in LifeTagged Baking, Chocolate, Donuts, Doughnuts, Food, Gluten Free, keto, Recipe1 Comment

Introduction

Who doesn’t love a fresh, delicious doughnut (or donut)? I sure do, but can’t stand all the unhealthy ingredients and massive amounts of sugar causing damage to my body, let alone my kids.

Here is an incredibly delicious, and thoroughly healthy take on doughnuts for Chanukah. That’s right, doughnuts are part of the Hanukkah tradition for many Jews since the oil in the menorah is the miracle that lasted eight days, we eat oily foods like donuts and latkes to commemorate the rededication of the Temple!

These are gluten free, low carb, ketogenic, almost dairy free (easy to change to fully dairy free), sweet, healthy, and delicious. Plus they only take 30 minutes from start to finish.

Ingredients

Doughnuts

2 Tbsp unflavored, unsweetened Whey Protein Powder ((I use TGS All Natural 100% Whey Protein Powder – Unflavored, Non Denatured, Unsweetened)
2 Tbsp Coconut Flour (for full dairy-free use 4 Tbsp Coconut Flour and zero whey protein, try something like Arrowhead Mills Organic Fair Trade Coconut Flour)
1/4 cup cacao powder (I use Bulletproof Upgraded Chocolate Powder)
1/4 tsp sea salt or other non-table salt (if you’re new to something other than Morton’s try the Limited Edition Artisan Salt Sampler from Saltworks)
1/4 tsp baking soda
5 medium (or 4 large) eggs
1/4 cup organic coconut oil (like Nutiva Organic Virgin Coconut Oil or Trader Joe’s brand)
1/4 cup non-sugar sweetener (I use Lakanto Monk Fruit Sweetener All Natural Sugar Substitute which is a healthy 1:1 replacement for sugar)

Icing

1/3 cup Swerve Sweetener confectioners sugar replacement (erythritol again)
1 tsp cacao powder (as above)
1/2 tsp pure organic vanilla extract
2 Tbsp unsweetened almond milk (I use 365 brand)

Directions

Preheat the oven to 350 degrees Fahrenheit. Warm the coconut oil so it becomes liquid. I throw it in the microwave for 30 – 60 seconds. Then mix all the ingredients in a countertop mixer (like my KitchenAid KSM75WH Classic Plus Series 4.5-Quart Tilt-Head Stand Mixer, White from Amazon). Fill each well of the donut mold up to the just below the top of the center hole piece (like these Wilton 2105-1620 6 Cavity Nonstick Donut Pans (2 Pack) from Amazon). Bake for 15-18 minutes then take out.

While baking, whisk together the icing ingredients in a small bowl. The cacao doesn’t like to mix well so be patient.

Place a sheet of wax or parchment paper under a cooling rack. Turn the molds over to place the donuts on the cooling rack. Spoon the icing on the donuts. Eat hot or let them cool and enjoy!

Nutrition Info

From MyFitnessPal: Note that the vast majority of the sugar is sugar alcohol from the erythritol which has NO glycemic load.

12 Donuts in the batch

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Tgs Whey Protein – Whey Protein Unflavored, 0.67 Scoop	84	1	1	17	37	1
trader joe’s – coconut flour, 2 tbsp(s)	75	11	3	3	35	1
Maldon – Sea Salt Flakes, 0.13 tsp (0.75g)	0	0	0	0	290	0
365 – Baking Soda, 0.25 tsg (.6g)	0	0	0	0	320	0
Egg – Medium Egg, 5 egg	315	0	20	30	310	0
Trader Joe’s – Organic Virgin Coconut Oil, 5 tbsp	600	0	70	0	0	0
Lakanto – Monk Fruit Sweetener, 4 tbsp(s)	0	48	0	0	0	48
Swerve – Confectioner’s Style Sugar Replacement, 16 tsp	0	0	0	0	0	0
365 – Vanilla Extract, Organic, 0.5 tsp (4g)	3	1	0	0	0	1
Cacao Powder – Cacao Powder, 4.5 tablespoons	158	11	9	7	9	0
365 – Organic Unsweetened Vanilla Almond Milk, 1 ounce	5	0	0	0	21	0
Total:	1,240	72	103	57	1,022	51
Per Serving:	103	6	9	5	85	4

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