Tag: Breakfast

Pumpkin Pie Granola

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Pumpkin Pie Granola!  Just what the doctor ordered for your next pie topping.  What?  What I mean is that this versatile granola is not only delicious on it’s own as part of your morning go to healthy breakfast (served with Coconut Yogurt perhaps) but it also makes a fantastic crumble for an apple pie or even as the base of a pumpkin pie or cheesecake.  But the ultimate way to use it is with chocolate!

Pumpkin Pie Granola
 
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Nutrition Information
  • Serves: 4 cups
  • Serving size: ½ cup
  • Calories: 268
  • Fat: 24.7g
  • Carbohydrates: 14.8g
  • Fiber: 11.3g
  • Protein: 5.7g
Prep time: 
Cook time: 
Total time: 
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Ingredients
  • ¼ cupSpiced Pumpkin Butter (or pumpkin puree)
  • 2 tbsp coconut oil, melted
  • 1 egg white
  • 1 tsp vanilla
  • 4 tbsp Lakanto® sweetener https://www.lakanto.com/
  • 1 Pinch pure stevia powder
  • ½ tsp salt
  • ½ tsp chili powder
  • 1 ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground allspice
  • ⅛ tsp ground cloves
  • ¼ cup flax seeds
  • 1 cup flaked unsweetened coconut
  • 1 cup pecans, chopped
  • ½ cup pumpkin seeds
Instructions
  1. Preheat oven to 325°F. Prepare a sheet pan with parchment paper or a silicon mat.
  2. In a medium bowl whisk together the Spiced Pumpkin Butter, coconut oil, eggy white and vanilla. Add the sweeteners salt and spices and whisk until thoroughly combined.
  3. Place the flax seeds in a food processor and pulse a few times. Then add the coconut, pecans, and pumpkins seeds and pumpkin butter mixture. Pulse 5-7 times until completely blended and mixture is medium coarse in texture. If you prefer a chunkier granola pulse less.
  4. Spread mixture evenly on the parchment paper or silicon mat and bake for 15 minutes. Stir using a spatula, flipping over larger pieces and continue to bake for another 10-15 minutes until fragrant and crisp. Remove from the oven and allow to cool to room temperature. If you find your mixture is not quite dry. Heat oven again to 300°F then turn off and set the granola back in the oven and close the door allowing the granola to continue to dry out but at a much lower temperature as the oven cools. Makes 4 cups, each serving is ½ cup.
Notes
Net Carbs = 3.5g
SugarOH = 6g
 

Banana Chocolate Protein Muffins

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Banana Chocolate Protein Muffins
 
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Nutrition Information
  • Serves: 11
  • Serving size: 1
  • Calories: 134
  • Fat: 9.5g
  • Carbohydrates: 11.2g
  • Fiber: 5.5g
  • Protein: 6.4g
Prep time: 
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Total time: 
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Chocolate and Bananas? Bananas are often not considered to be a good choice when living a sugar free lifestyle. However, this is the case mostly because they are high in sugar and easy to over eat because they are convenient (easy to throw into a workout bag) and are known as healthy. The key is to only eat a small amount. These muffins are the perfect solution to get in just the right amount of probiotic loving banana without the blood sugar impact. Did I mention they are delicious too?!
Ingredients
  • ¼ cup coconut oil, melted
  • 3 eggs
  • 3 tbsp erythritol (Swerve or Lankanto - brown also work beautifully)
  • 1 tsp vanilla
  • 1 cup mashed banana
  • ½ cup almond flour
  • ¼ cup unsweetened cocoa powder
  • 4 tbsp whey protein powder
  • 4 tbsp hydrolyzed gelatin powder
  • 2 tbsp coconut flour
  • ½ tsp cinnamon
  • ½ tsp baking powder
  • ¼ tsp baking soda
  • ⅓ tsp salt
Instructions
  1. Preheat oven to 350°F. Place 11 muffin liners in a muffin tin and set aside.
  2. Whisk together the melted coconut oil, eggs, erythritol and vanilla. Add in the mashed banana mixing to combine.
  3. In a small bowl whisk together the almond flour, cocoa powder, whey protein powder, gelatin, coconut flour, cinnamon, baking powder, baking soda and salt to break up clumps.
  4. Add the dry ingredients to the wet ingredients blending to fully combine. Scoop into 11 muffin liners and bake 20-23 minutes until puffed and set in the centers. Set aside on a rack to cool in the pan. Makes 11 muffins.
Notes
Net Carbs: 5.7g
SugarOH: 2.2g
 

 

Citrus Zucchini Bread

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Citrus Zucchini Bread
 
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Nutrition Information
  • Serves: 14
  • Serving size: 14
  • Calories: 183
  • Fat: 14.4g
  • Carbohydrates: 15.8g
  • Fiber: 13g
  • Protein: 5.8g
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Citrus zucchini bread is a fantastic riff on classic zucchini bread incorporates yellow squash, cardamon and fresh citrus.
Ingredients
  • ½ cup toasted unsweetened shredded coconut
  • 1 ½ cups finely shredded zucchini (yellow squash!)
  • 1 tsp lemon juice
  • 1 Tbsp lemon zest
  • 1 Tbsp vanilla
  • 1 ½ cups almond flour
  • ¼ cup chia seed flour
  • 2 tbsp coconut flour
  • 2 tsp cinnamon
  • 1 tsp cardamom
  • ½ tsp nutmeg
  • 1 ½ tsp baking powder
  • ½ tsp salt
  • Pinch pure powdered stevia
  • 4 large eggs
  • ¼ cup coconut oil, melted
  • ⅓ cup erythritol
  • ⅓ cup xylitol
Instructions
  1. Preheat oven to 350°F. Toast coconut for 5-8 minutes until light golden and set aside to cool. Increase oven temperature to 375°F. Prepare a 5x7-inch loaf pan by placing a piece of parchment on the bottom and spraying it and the sides with oil.
  2. Grate the zucchini and squeeze out as much water as possible then place it in a small bowl with the lemon juice, lemon zest and vanilla. Set aside.
  3. In a small bowl whisk to combine the almond flour, chia seed flour, cinnamon, cardamom, nutmeg, baking soda, salt and stevia. Set aside. In a medium bowl, whisk together the eggs, coconut oil, erythritol, and xylitol. Add the flour mixture and blend into a smooth batter. Then add the zucchini mixture blending to combine. Fold in the chopped pecans.
  4. Bake for 20 minutes at 375°F then turn the oven down to 350°F and continue to bake another 30-35 minutes until light golden brown and set in the center. If the bread begins to brown too much on top cover it with aluminum foil and continue baking. Remove from oven and allow the bread to cool in the pan for 10 minutes before removing to a cooling rack. Enjoy immediately or refrigerate for up to 1 week or freeze tightly wrapped for up to 3 months. Serve at room temperature or toasted.
  5. Optional: Add 6 drops of certified pure lemon essential oil and 7 drops of certified pure grapefruit essential oils to the batter. ALSO this bread is delicious served with a cream glaze made with 3 Tbsp erythritol (powdered), 2 Tbsp heavy cream and ½ tsp vanilla. Add additional essential oils as described above to your taste and then whisk until fully combined. Drizzle over bread and serve!
Notes
Net Carbs : 2.8g
SugarOH: 9.1g
 

Coconut yogurt is a delicious alternative to dairy yogurt is easy to prepare and preservative free!

Coconut Yogurt

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Coconut Yogurt
 
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Nutrition Information
  • Serves: 8
  • Serving size: ½ cup
  • Calories: 228
  • Fat: 19.5g
  • Carbohydrates: 3.5g
  • Fiber: 0g
  • Protein: 11.4g
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Coconut yogurt is a delicious alternative to dairy yogurt is easy to prepare and preservative free!

Try mixing in a tablespoon of the low carb Blueberry Refrigerator Jam or for something a little spicy the Blackberry Jalapeno Refrigerator Jam. Make a parfait by layering with fresh fruit and Coconut Granola.
Ingredients
  • 2 x 13.5 oz cans unsweetened coconut milk or coconut cream
  • 1 tbsp unsweetened dry gelatin
  • 1 tsp sugar
  • 1 probiotic cap, non-dairy starter culture or previously made coconut yogurt (1/4 cup)
  • 3 oz unsweetened protein powder (whey or pea protein)
Instructions
  1. Bloom gelatin in ½ cup coconut milk (room temperature) by sprinkling it over the milk and allowing it to sit for 5-10 minutes then stir to distribute gelatin.
  2. Heat remaining coconut milk and sugar (don’t worry, it will be consumed by the probiotics) in a sauce pan to 150°F. Whisk in bloomed gelatin and allow mixture to cool to 110°F. Whisk in starter and protein powder.
  3. Once temperature reads 110°F, pour into yogurt maker. Allow to process undisturbed for 12-24 hours. Refrigerate for up to one week. Makes 4 cups; ½ cup per serving.
Notes
Net Carbs : 3.5g
SugarOH: 0g

NOTE that you do not have to add the gelatin, sugar or protein powder. The gelatin is added to thicken it. The sugar will feed some of the bacteria as there isn't a lot of carbohydrates in the coconut milk but it really isn't necessary. The protein powder will thicken it slightly as well as provide additional protein to the yogurt so it is more like a Greek yogurt.
 

Cheese Danish

Cheese Danish

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Cheese Danish
 
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Nutrition Information
  • Serves: 9
  • Serving size: 1
  • Calories: 210
  • Fat: 15.8g
  • Carbohydrates: 17.1g
  • Fiber: 14.4g
  • Protein: 8g
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Ingredients
Pastry
  • 6 oz shredded mozzarella cheese
  • 2 eggs
  • ¼ cup unsalted butter, melted
  • 3 tbsp xylitol
  • 2 tbsp erythritol
  • 1 pinch pure powdered stevia
  • 1 tsp lemon juice
  • 1 ½ tsp vanilla
  • ⅓ cup coconut flour
  • ½ tsp baking powder
  • ⅛ tsp salt

Filling

Cream Glaze
  • 3 tbsp powdered erythritol
  • 2 tbsp heavy cream
  • ¼ tsp vanilla
Instructions
  1. Preheat oven to 400°F and prepare a sheet pan with a silicon mat or parchment paper. Set aside.
  2. In a medium bowl stir together the mozzarella cheese, eggs, butter, xylitol, erythritol, stevia, lemon juice, and vanilla. Add the coconut flour, baking powder and salt. Stir into a thick batter and allow it to sit for 5 minutes.
  3. Using a 3 tbsp scoop make a ball, form into a flat oval using your hands then place on prepared sheet pan. Repeat to make 9 ovals spacing them about 2 inches apart.
  4. Bake for 10 minutes. Remove from oven and use the back of a spoon to make an indent for the filling. Prepare filling by combining the cream cheese with the xylitol and placing it into the well of each Danish. Top with 1 tsp of jam for each pastry. Then bake for another 5-6 minutes until golden brown. Allow to cool on the pan for 15 minutes.
  5. Make glaze. Stir together the erythritol, heavy cream and vanilla in a small bowl. Drizzle on top of each Danish. Makes 9 pastries.
Notes
Net Carbs : 2.7g
SugarOH: 12.1g