Treat Week: Christmas Breakfast With A Sweet Keto Twist

pumpkinpancakes

Every year we go out for cocktails, then a five-course steakhouse meal with wine on Christmas Eve that rarely gets us home before midnight. Once we get home I prep #SantasGoodyPlate, pour him a tummy warmer of #KentuckysFinestBourbon, and finally, snuggle down with the labs in my jammies to watch The Pope lead #ChristmasEveMassAtTheVatican.  Just a few hours later, my family insists I make a proper Christmas morning breakfast after we open gifts.

Usually that consists of eggs, spicy Italian sausage and cinnamon rolls or some other type of pastry, but I think this year I’ll slide in one of my weekday Keto breakfast go-tos instead.  Once they pile on the butter and #MrsButterworths, they’ll never know the difference.  😉

Keto Pumpkin PancakeslibbypumpkinNI

  • 1/4 Cup Coconut Flour
  • 4 Large Eggs (I use Eggland’s Best – 60 Calories each)
  • 3/4 Cup Pumpkin Puree
  • 1+1/2 tsp Liquid Stevia
  • 1/2 tsp Ground Cinnamon
  • 1 tsp Baking Powder
  • 1/4 tsp Ground Nutmeg

Whisk eggs in medium mixing bowl (or even better, in the bowl of your stand mixer) until frothy.  Stir in the pumpkin puree and Stevia, then add the dry ingredients.  Whisk until well incorporated.

**Note – Coconut flour sucks up more moisture than almond flour that you may be accustomed to using in Keto recipes – if you feel like your mixture is too dry: add a TBLS of water at a time and whisk thoroughly until you like the consistency.

Spoon onto hot griddle greased with butter, or coconut oil if you are using that as your fat.  The batter will be thick but spreadable.  You want your pancake to be 3 to 4 inches.  Cook over medium heat until nice and brown on both sides.  Makes 5 pancakes.

Butter and enjoy dusted with confectioners (powdered) Stevia or sugar free syrup if you need more sweetness.

Nutrition information per pancake:

  • 111 Calories
  • 4.55g Fat (2g Sat Fat)
  • 140g Cholesterol
  • 4.6g Carbohydrates
  • 1.9g Fiber
  • 2.1g Sugar
  • 5.7g Protein

#ThisGirlLovesToEat

Treat Week: Spiced Keto Gingerbread Cookies

KetoGingerbreadMen

I love gingerbread cookies but hate making them.  The dough is a sticky mess and has to be refrigerated for hours and re-rolled before it can be cut and baked.  It’s an all day project that I just don’t want any part of, so I don’t make them.  This Keto recipe changed all of that.  It’s fast and easy, only has to be refrigerated for 30 minutes.  I can do that.  #ThisGirlLovesToEat

Easy Spiced Gingerbread Cookies

  • 1/4 Cup Butter softened
  • 2 Cups granulated Stevia (like Swerve)
  • 1 tsp Vanilla
  • 1 TBLS Molasses (Use whatever strength you like, or none at all)
  • 3 Large Eggs
  • 3 TBLS ground Ginger
  • 4 TBLS Cinnamon
  • 1/4 tsp ground Cloves
  • 1/2 tsp ground Nutmeg
  • 1/4 tsp White Pepper (optional)
  • 3 Cups Almond Flour (the finer ground the better)
  • 1 tsp Baking Soda
  • 1/4 tsp Salt
  • 1/2 TBLS Psyllium (helps the cookies stay firm & hold their shape)

In bowl of your stand mixer beat the sugar substitute, butter, molasses, vanilla, and eggs together until fully. Next add all the spices. Finally, add the almond flour, psyllium, baking powder and salt to the mix until just combined. Do not over beat.

Roll out the dough with a rolling pin between two sheets of parchment paper.  You want the dough to be somewhere between 1/8 and 1/4″ thick.  Put the dough into the refrigerator to chill for about 30 minutes before cutting.

Preheat oven to 325°F and remove dough from the refrigerator.  Cut dough using cookie cutters and place on ungreased cookie sheet. Do NOT use parchment paper or any other type of liner.

Bake 12-15 minutes depending on the thickness of your cookies.  They may not feel like they are done, but they will firm up as they cool.  Leave sitting on the pan for a few minutes and then finish cooling on a wire rack.

Decorate with Keto Royal Icing if desired:

  • 4 TBLS Powdered Stevia (like Swerve) + 1 TBLS Water / Heavy Cream or Milk.  I use 1 TBLS Heavy Cream and about 1/2 TBLS of water to thin it down a bit.
  • You can use a decorating bottle or bag fitted with a decorating tip, or a plastic lunch bag with the corner cut off and the decorating tip slipped inside.

Do You Have an Echo or Echo Show?

I have an Echo Show that I bought on #PrimeDay with the intention of watching cooking videos, but the truth is I rarely use it for anything more than when I need some music to sing along to in the kitchen.  Then it’s, “Alexa play Guns N Roses,” “Alexa play me 80’s (or 70’s) music,” or “Alexa play me 80’s hair metal.”  😉

My dad lives in assisted living and I just bought him an Amazon Echo Show for Christmas. Because this is an interactive device that has educational, entertainment, books, music, TED talks, motivational speakers, video and so many other skills that can fill a lot of empty hours, think about what a wonderful #VoiceActivated gift this would be for an elderly or house bound friend or relativeThe Echo Show even allows you to talk via video messaging using your smartphone & the Alexa app!

AmazonEchoShowHP

I don’t do many product endorsements that fall outside of tools I use everyday when I am cooking, but this is one time I’m going to.  Just so we’re clear,  I do not get paid for product placements or endorsements.  But, since it IS the main #GiftGivingSeason of the year, I recommend you watch for the discounts & bundled deals on the Echo Show, and the rest of this device series, in Amazon deals of the day.  #ThisGirlLovesToShop

Now, back to the post…..

I was replacing the silicone inner seal for my pressure cooker on Amazon this morning, **TIP – keep an extra one on hand so you don’t carry heavy smells (like garlic) between dishes, when I saw the tab for Alexa Skills.  That reminded me I hadn’t used my Echo Show lately.  I started looking around and found that there are actually some useful things my Echo Show can do to help do things other than just cook in the kitchen, like stick to my diet.  Maybe they can help you too.

If you are following any particular diet plan, there are many great tools that you can access with just your voice when you need some help or reassurance, like:

  • Primal Potential Daily Bites:  A daily, non-preachy, bit of coaching on mindset, attitude, fat loss strategy and everything you need to win the day & reach your goals.
  • Healthy KETO:  Dr. Eric Berg’s Healthy KETO & Intermittent Fasting Daily Podcast
  • The KETO Police:  Ask the KETO Police to tell you if a specific food is KETO or not
  • vegi.style Vegan Guide:  Vegan Search Engine.  Examples – Ask for all vegan restaurants in a particular city or for vegan foods containing certain nutrients
  • Vegan Chef:  Thousands of vegan recipes
  • Is it Paleo?  Ask Is it Paleo? to tell you if a specific food is paleo
  • Mediterranean Diet Daily:  Everyday you will hear ideas for Breakfast, Lunch and Dinner to help provide inspiration and motivation for your Mediterranean inspired lifestyle
  • Food Expert by Selectivor:  Always know what everyone can eat and their favorite foods – without the hassle of remembering complex food lists for allergies, most diet plans, etc.

Overall this tool is one that I need to remember I have and put into use more often.  I am loading new skills in as I am typing and will start tomorrow…#ThisGirlLovesToEat

 

Avocado Lime Ranch Dressing

indexyresolutions

For those who make them, the time to set your resolutions for 2019 is quickly approaching.  If you’re one of the many vowing to lose a few pounds, why wait until after the first of the year to start?  You can get a head start on your goals quite easily.

It’s not hard at all to cut carbs and sugar from your diet while still enjoying the things you like, and making just that small change can make a big impact on your scale quite quickly.  A great place to start, where even guests at your holiday parties won’t notice a difference: Dips & dressings for vegetables or salads.

Avocado Lime Ranch Dressingavcadodipdressing

  • 1 medium ripe avocado
  • 1/3 cup sour cream
  • 1 TBLS mayonnaise
  • 1/3 cup heavy cream
  • 1/4 cup loosely packed chopped fresh cilantro
  • 1+1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • freshly ground pepper (to taste)
  • 2 TBLS olive oil
  • juice from 1 medium lime (about 2 TBLS)
  • 1-2 TBLS shallot finely minced

Add all ingredients to your food processor or blender and process until smooth.  Using a rubber spatula, take a taste.  Adjust your seasonings then scrape all contents into a container with a tightly fitting lid and store in your refrigerator.  Use up within a week.

**TIP:  If the dressing is too thick, pour some into a smaller bowl or cup and add a TBLS or two of milk to thin it down to a better consistency.

This is great on salads, over steamed vegetables, as a dip for fresh vegetables or tortilla chips, and even with Mexican food.

Nutrition information:  Calories 80; Fat 9g; Protein 1g; Net Carbs 1g  #ThisGirlLovesToEat

Sweet Holiday Gifts From Your Kitchen – They’ll Never Know They’re Keto!

truffleboxOnce we get into December the invitations to holiday celebrations, cookie exchanges, progressive dinners, cocktail parties, office parties, and the like start rolling in and that means there will be many times you’ll need to bring a dish, a treat, or hostess gift.

It’s easy to go with a stand by recipe full of sugar and all of the ingredients that many are trying to consciously avoid, myself included, but wouldn’t it be fun to be the person who brings the treat that secretly isn’t quite as #badforthehips as all the others?  Here’s one that’ll let you tuck that secret into a hidden recipe card as the real #giftthatkeepsgiving:

Chocolate Mint Truffleschocolateminttruffles

  • 2 large room temperature eggs
  • 1 stick softened butter
  • 1 tsp vanilla
  • 2 drops (safe to ingest) peppermint essential oil OR 1/4 tsp peppermint extract
  • 10 drops liquid Stevia
  • 1/3 cup granulated Stevia (Swerve or the like)
  • 1/4 cup unsweetened cocoa powder (I use Hershey’s)
  • 2 TBLS coconut flour
  • 1/2 tsp baking soda
  • 1/4 tsp salt

Pre-heat the oven to 350°F.  Line a cookie sheet with parchment paper.

  1. In the bowl of your stand mixer, cream butter and both sweeteners until light & fluffy.  Add eggs, vanilla, and peppermint.  Beat again until well incorporated.  Add coconut flour, baking soda, and salt.  Mix until a dough forms.
  2. Spread dough out onto your lined cookie sheet.  It should be about 1/2″ thick. Bake for 15 mins or until set up and starting to get firm to the touch.  Remove from the oven and cool completely.   Once cookie has cooled, break into chunks and put into your food processor.  Pulse until cookie is well crumbled.
  3. In the cleaned out bowl of your stand mixer, put 8 oz block of softened cream cheese and the crumbs from your cookie.  Using the paddle attachment, stir until cream cheese and crumbs form a sticky dough.
  4. Roll dough into about 3/4″ balls and put onto wax paper lined cookie sheet.  When all of the dough is rolled, put into the refrigerator for about 15 minutes while you prepare the chocolate coating.
  5. In a 2 to 4 Cup, microwave safe, Pyrex (glass) measuring cup, combine 2 TBLS Heavy Whipping Cream and 1-12oz bag of Hershey’s Sugar Free Chocolate ChipsMicrowave on HIGH for 30 seconds at a time until melted.  Stir between each 30 seconds until chocolate chips are melted.
  6. Dip each truffle into the melted chocolate and put back on the cookie sheet. Sprinkle with colored sugar free cookie/candy sprinkles if desired.  Refrigerate until chocolate sets.  Store in the refrigerator in a tightly sealed container between layers of waxed paper.  #ThisGirlLovesToEat

You should be able to make 24 truffles and the nutrition information for each is:

  • Calories:  109
  • Fat:  10.45g (Sat fat 6.5g)
  • Net Carbs:  2.5g
  • Protein:  2g

 

Turkey Day Prep: Keto Friendly, Low Carb Baked Cauliflower Au Gratin

Tomorrow’s all about talkin’ turkey, but tonight I wanted to look at an alternative to the usual sides and came across this recipe for baked cauliflower au gratin.  Anyone who is doing Keto or trying to avoid the bread and potatoes will definitely appreciate your (very limited) effort on this comforting side dish.

Baked Cauliflower Au Gratinlow-carb-baked-cauliflower-au-gratin-photo

  • 1 pound cauliflower cut into florets (or precut/bagged florets) 4 cups +/-
  • 2 TBSP butter
  • 1 TBSP + 1tsp almond flour
  • 1 TBSP + 1tsp coconut flour
  • 1+1/2 cups 2% or almond milk
  • 3/4 tsp salt
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/8 tsp pepper
  • 1 cup shredded cheddar cheese (4 oz)

Preheat oven to 375° F and bring a large pot of water to a boil.

Add the cauliflower to the boiling water and cook 5 to 7 minutes until just tender.  Drain well and spread out on paper towels.  Using another layer of paper towel on top, gently press out as much moisture as you can.

While the cauliflower cooks, melt the butter in a medium pan over medium/high heat. Once melted, add in the almond and coconut flours and whisk, stirring constantly, until it just begins to brown, about 1 minute.

Whisk in the milk, salt, garlic and onion powder and pepper until smooth and bring to a boil. Reduce heat to medium, stirring occasionally, until VERY thick, about 7-8 minutes.  Remove from the heat and whisk in 1/2 cup of the cheese until smooth.

Spread 1/3 of the sauce on the bottom of an 8×8 inch pan. Pack the cauliflower into the pan on top and then spoon the rest of the sauce over top. Sprinkle with the remaining cheese.  Bake until golden brown and bubbly, about 25-30 minutes. OPTIONAL: broil for 2-3 minutes until golden.  Let stand for 5 minutes before serving.  #ThisGirlLovesToEat

Turkey Day Prep: Pumpkin Pie for the Keto Crowd

easy-keto-low-carb-pumpkin-pie-recipe

This week is all about making Thanksgiving desserts that those in your family who live the Paleo or Keto lifestyle can enjoy with you.  Yesterday was Pumpkin Mousse, and today we’re taking on traditional pumpkin pie in a keto crust.

The great things about this crust is that it can be used for either sweet or savory pies and that, even if you have the most vocal of coconut haters, they shouldn’t be able to smell or taste that coconut is your secret ingredient.

Keto Low Carb Crust

  • 2 eggs
  • 1 tbsp extra virgin olive oil
  • 1 tsp vanilla extract- eliminate for savory
  • 1/4 cup Swerve sweetener -eliminate for savory
  • 1/4 tsp salt
  • 1 cup coconut flour
  • 1/2 cup butter cold cut into cubes
  1. Preheat oven to 400 degrees F.
  2. Whisk the eggs, oil and vanilla extract in a food processor or stand mixer.
  3. In another bowl whisk the remaining ingredients together until combined.
  4. Pour the dry and wet mixture into a food processor.
  5. Add the cubed butter. Process by pulsing until it looks like crumbles.
  6. Spray a pie plate with cooking spray and pour crumbles into pie plate.
  7. Press with hands to form dough right in the pie plate. Alternately you can also roll out dough between two pieces of parchment paper and flip over into a 9 inch pie plate.
  8. Using a fork randomly make holes into the bottom of the crust.
  9. Bake the crust 10 minutes or until golden.
  10. Cover the crust edges with aluminum foil if using this for a savory or sweet pie that needs to be baked again, otherwise it will burn.
  11. Take crust out of the oven, cool completely, and add your filling.

Easy Low Carb Keto Pumpkin Pie

  • 1 15-oz can Pumpkin puree
  • 1/2 cup Heavy cream (or coconut cream for dairy-free/paleo)
  • 2 large Eggs (at room temperature)
  • 2/3 cup Powdered erythritol (Truvia)
  • 2 tsp Pumpkin pie spice
  • 1/4 tsp Sea salt
  • 1 tsp Vanilla extract (optional)
  • 1 tsp Blackstrap molasses (optional)
  1. Beat together all ingredients at medium-low speed, until smooth. (Don’t over mix.)
  2. When the pie crust is done baking, reduce the oven temperature to 325 degrees F. Cool the crust on the counter for at least 10 minutes, longer if you have time.

  3. Pour the filling into the crust. Gently tap on the counter to release air bubbles.
  4. Bake for 40-50 minutes, until the pie is almost set but still slightly jiggly in the center. (Check on it occasionally, and if you see the crust starts to brown too much, cover the crust edge with foil and return to the oven until the filling is done. It should still jiggle a bit in the center, like a custard before it sets.)

Cool completely on the counter, then refrigerate at least an hour before slicing. Pie can be refrigerated overnight.

Serving size: 1 slice, or 1/12 of entire pie

Nutrition Information Per Serving

Calories: 244 | Fat: 21g | Total Carbs: 8g | Net Carbs: 4g | Fiber: 4g | Sugar: 2g | Protein: 7g

Big thanks to Maya Krampf at Wholesome Yum for creating the pie filling & getting the recipe just right!  #ThisGirlLovesToEat