Best Blueberry Pancakes

Best Blueberry Panckaes

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

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

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

Must Eat Sugar Free Cheesecake crust after coming out of the oven
Must Eat Sugar Free Cheesecake crust after coming out of the oven

Crust

Ingredients

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.

Must Eat Sugar Free Cheesecake filling ready for the oven
Must Eat Sugar Free Cheesecake filling ready for the oven

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
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

Bagels, low carb, keto, gluten free

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

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

Nearly Perfect Sandwich Bread – Low Carb, Gluten Free

Sandwich Bread Sliced

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

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!

Sandwich Bread Out of Oven

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

Sandwich Bread End View

Shockingly Delicious Low Carb, Gluten Free, Banana Bread

Shockingly Delicious Low Carb, Gluten Free, Banana Bread

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

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

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

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

Gluten free, low carb, keto, sugar cookies out of the oven

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

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!

Gluten free, low carb, keto, sugar cookies raw

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

Plain Donuts With Butterscotch Icing, Low Carb, Keto

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

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

Ethan's Chocolate Keto Doughnuts

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

Icing

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

Better Peanut Butter, Chocolate Chip Cookies, Lower Carb, Lower Glycemic, Gluten-Free

Better Peanut Butter, Chocolate Chip Cookies, Lower Carb, Lower Glycemic, Gluten-Free

I am always working to make better tasting and healthier cookies for my family. Who doesn’t want a delicious snack that satisfies a sweet tooth while being packed with nutrition?

These peanut butter, chocolate chip cookies are my best ones yet. New to these from my earlier recipes is the substitution of Ghee for butter and the addition of powerful medium chain triglycerides from coconut oil, plus delicious peanut butter.

New Ingredients

Ghee

Ghee has been used in Indian cuisine for ages. It has a much higher smoke point than butter (485°F for ghee versus 302°F for butter) and has a long list of healthier attributes. According to The Times of India, “Lab studies have shown ghee to reduce cholesterol both in the serum and intestine. It does it by triggering an increased secretion of biliary lipids. Ghee is also good for nerves and brain. It helps control eye pressure and is beneficial to glaucoma patients. Ghee is most notably said to stimulate the secretion of stomach acids to help with digestion, while other fats, such as butter and oils, slow down the digestive process and can sit heavy in the stomach. Ghee is rich with antioxidants and acts as an aid in the absorption of vitamins and minerals from other foods, serving to strengthen the immune system. A high concentration of butyric acid, a fatty acid that contains anti-viral properties, is believed to inhibit the growth of cancerous tumors.”

Medium Chain Triglycerides

Medium chain triglycerides (MCT) are something new to my cooking repertoire. My wife and I have used coconut oil before but not filtered MCT. According to the Cleveland Clinic Wellness, “They have been shown to lower weight, and to decrease metabolic syndrome, abdominal obesity, and inflammatory markers. They decrease appetite when taken with or before a meal and are quite palatable. MCTs, when taken during pregnancy, prevented obesity for children later in life. MCTs decrease triglyceride cholesterol levels and raise HDL (healthy) cholesterol, which causes the total cholesterol value to rise as well, but for a good reason. MCTs have an unusual chemical structure that allows the body to digest them easily. Absorbed intact, they are taken straight to the liver and used directly for energy. In this way, they are processed more like carbohydrates than like other fats.”

Peanut Butter

Peanut butter has been a favorite of mine since a childhood involving piles of PB&J sandwiches. Peanut butter is filling, relatively high fiber and protein, delicious, but has other beneficial attributes with which you might not be familiar. According to Prevention, “A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.”

Now back to the peanut butter, chocolate chip cookies.

Ingredients:

Directions

Preheat the oven to 350 degrees. Put everything in the mixing bowl except the butter. Then warm the ghee until liquid (I do it in a microwave safe ceramic dish) and pour over the ingredients in the bowl. Run the mixer blending thoroughly until it starts forming a nice dough ball. Put in refrigerator for a few minutes if you find the mixture too sticky to work with. Line a cookie sheet (or two) with parchment paper or butter the cookie sheet. I use a tablespoon and a half per cookie from a melon baller style cookie scoop. Bake for 13 minutes or brown to your liking. Move the cookies to a cooling rack for a couple of minutes and enjoy!

This recipe takes me about 15  minutes to prep and about 10 minutes for clean up in the kitchen. Makes 40-45 cookies, depending on size.

These are sweet and delicious and my family wipes them out quickly without feeling heavy or gross and they have minimal effect on blood sugars as all of the ingredients are no or low glycemic.

Nutrition Data

Calories Fat (g) Tot Carbs (g) Fiber (g) Sugars (g) Protein (g)
Whey 500 8 6 0 6 100
Almond 320 28 12 6 2 12
Peanut Butter 752 64 24 8 12 32
Sweetener 0 0 64 0 0 0
MCT Oil 126 14 0 0 0 0
Ghee 784 91 0 0 0 0
Baking Soda 0 0 0 0 0 0
Vanilla 19 0 1 0 1 0
Pecans 290 30 6 5 2 5
Walnuts 392 39 8 4 2 9
Choc. chips 140 10 16 4 12 2
Egg 72 5 0 0 0 6
TOTAL 3395 289 137 27 37 166
Per cookie 77 7 3 1 1 4

Assume 44 cookies per batch, data from labels and websites

Peanut Butter, Chocolate Chip Cookie
Peanut Butter, Chocolate Chip Cookie