Oct
9
Cals Protein Carbs Fats
YIELD:8 SERVINGS
COURSE:Dessert
CUISINE:American
INGREDIENTS
9 inch ready made reduced fat graham cracker crust
8 oz Tru Whip topping
2 cups fresh blueberries
2 5.3 oz fat free blueberry yogurt
INSTRUCTIONS
Combine Cool Whip, berries and yogurt in a bowl.
Pour into pie crust and chill in the refrigerator at least one hour.
Keep refrigerated until serving.
Blue Smart Points:9Green Smart Points:9Purple Smart Points:9Points +:5
Oct
9
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 12 cups
Calories 77 kcal
Ingredients
1 head cauliflower about 6 cups
2 cups pumpkin puree
1/4 cup heavy cream
1/2 teaspoon garlic powder
1 teaspoon garlic salt
1/2 teaspoon pumpkin pie spice
4 tablespoons butter
Instructions
Steam cauliflower until tender, about 25-30 minutes.
Place cauliflower into a food processor and pulse until small crumbles.
Add the rest of the ingredients and process and pulse until desired texture and consistency.
Taste and adjust salt and seasonings as needed.
Recipe Notes
Net Carbs: 4g
Brenda”s Notes:
You could certainly replace the heavy cream for unsweetened almond milk for dairy free.
You could also eliminate the butter if needed or replace with a vegan butter for dairy free.
If you want even more pumpkin flavor I would suggest adding an additional cup of pureed pumpkin to the mix.
This recipe was first published in October 2014 and updated with video in November 2019.
Nutrition Facts
Low Carb Pumpkin Cauliflower Mash
Amount Per Serving (1 serving @1/2 cup)
Calories 77
Calories from Fat 54
% Daily Value*
Fat 6g
9%
Saturated Fat 4g
25%
Cholesterol 10mg
3%
Sodium 244mg
11%
Potassium 227mg
6%
Carbohydrates 6g
2%
Fiber 2g
8%
Sugar 2g
2%
Protein 1g
2%
Vitamin A 6472IU
129%
Vitamin C 25mg
30%
Calcium 22mg
2%
Iron 1mg
6%
* Percent Daily Values are based on a 2000 calorie diet.
Oct
9
Make these moist and deliciously spiced keto pumpkin cheesecake muffins in just 35 minutes! This low carb muffin recipe is a hit with my whole family. It”s brimming with rich autumn flavours and such a satisfying sugar free sweet treat.
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Course
Dessert, Snack
Cuisine
British
Servings
8
Calories
233 kcal
INGREDIENTS
1x
2x
3x
▢
3/4 cup/ 180g pumpkin puree (if using cups, measure generously)
▢
4 eggs large
▢
1/2 cup plus 1 tbsp / 75g coconut flour
▢
1/3 cup / 80g butter unsalted melted
▢
1/4 cup / 50g granulated sweetener (So Nourished)
▢
1 tsp baking powder
▢
1 tsp pumpkin spice
▢
1 tsp cinnamon
▢
1 tsp vanilla
▢
1/3 cup / 40g chopped walnuts optional
Cream Cheese Swirl
▢
1/2 cup / 120g cream cheese softened
▢
▢
4 tsp powdered sweetener (So Nourished) or to taste
▢
1/2 tsp vanilla extract
INSTRUCTIONS
Preheat the oven to 175 Celsius / 350 Fahrenheit.
In a food processor or in a bowl with a hand-held electric blender, mix your pumpkin and eggs until smooth.
Add the all other ingredients except the walnuts (if using) and blend until smooth.
Let the batter sit for a couple of minutes so the coconut flour can absorb the moisture.
Then scoop into a muffin pan lined with paper cups.
Mix the filling (cream cheese, cream, vanilla extract and powdered sweetener) in a small bowl using a spoon. Dollop on top of the batter and swirl a little with a skewer or toothpick. Option to press a little deep into the middle of the batter too if you prefer some in the middle. Top with a sprinkling of reserved chopped nuts.
Bake around 25 minutes or until lightly browned on top and you can insert and remove a skewer without it being sticky.
Makes 8 muffins. 3.3g net carbs per muffin including walnuts. 2.9g net carbs without walnuts.
Store in the fridge for up to 5 days or freeze for up to 3 months.
As with all coconut flour recipes, you will get best results if you measure using digital kitchen scales.
NUTRITION
Calories: 233kcal
Protein: 5g
Fat: 20.9g
Fiber: 2.8g
Sugar: 2g
Oct
9
100 Cals 6.5 Protein 2 Carbs 7.5 Fats
PREP TIME:
5 mins
COOK TIME:
0 mins
TOTAL TIME:
5 mins
YIELD:8 SERVINGS
COURSE:Appetizer, Salad
CUISINE:Italian
Caprese Salad or Insalata Caprese is a simple salad of fresh mozzarella and tomatoes topped with basil and a splash of balsamic.
A perfect end of summer appetizer or side dish, especially when tomatoes are at their peak.
INGREDIENTS
1 large tomato, sliced into 8 slices
8 oz fresh mozzarella, sliced into 8 slices
5-6 basil leaves, sliced
2 tsp extra virgin olive oil
1 tsp balsamic vinegar
salt and fresh pepper
INSTRUCTIONS
Place sliced mozzarella on a large plate or platter.
Top with tomato, olive oil, balsamic, basil, salt and pepper.
Serving: 1oz cheese, 1 slice tomato, Calories: 100kcal, Carbohydrates: 2g, Protein: 6.5g, Fat: 7.5g, Saturated Fat: 4g, Cholesterol: 22.5mg, Sodium: 180mg, Fiber: 0.5g, Sugar: 0.5gBlue Smart Points:3Green Smart Points:3Purple Smart Points:3Points +:3
Oct
9
Enjoy this healthy keto version of Chicken Pad Thai made with a sugar-free coconut aminos and fish sauce. Whip up a quick batch for a speedy low-carb week night dinner. Feel free to swap the
chicken out for another protein source like turkey, beef or duck if you prefer. To lower the carbs even more you can substitute almonds for cashews.
Prep Time 10 minutes
Cook Time 10 minutes
Servings 2
Calories 404 kcal
Ingredients
1 packet shirataki noodles (200g prepared drained weight)
1 tbsp butter (ghee or coconut oil)
2 chicken breasts skinless, sliced into strips (330g)
1/2 red pepper thinly sliced (70g)
2 small spring onions finely chopped (10g)
2 cloves garlic minced
1/2 small red chili
1 large egg whisked with a fork
50 g beansprouts
1 tsp sesame oil toasted
Keto Pad Thai Sauce
1 tbsp fish sauce sugar-free
1 tbsp coconut aminos
1 dash white wine (or apple cider vinegar)
1/2 tsp Sukrin Gold (or golden Lakanto or coconut aminos, to taste) Optional
1 tbsp water boiling, if using sweetener, to dissolve it
To serve (Optional)
15 g cashew nuts (or almonds for less carbs )
12 g fresh coriander chopped
1/2 tbsp lime juice
Instructions
Prepare the shirataki noodles according to the packet instructions.
Meanwhile, make the Keto Pad Thai sauce. Mix everything together in a small bowl.
Taste, and adjust the flavors to your liking.
Place a large wok, non stick sauté pan or cast iron skillet on medium heat with 1 tbsp of butter, ghee, or coconut oil. Add the chicken and fry for about 3
minutes. Add the pepper, spring onion, garlic and chili. Cook for 1 further minute until
fragrant.
Push the chicken mix to one side of a pan with a spatula and add the egg. Cook for 1 –
2 minutes until your liking then fold through the Keto Chicken Pad Thai.
Optional: Dry fry the cashew nuts in a pan for 3 – 4 mins until golden. Remove from the heat and allow to cool then roughly chop.
Rinse and drain the noodles.
Toss in the noodles, beansprouts, toasted sesame oil and sauce until well combined.
Divide the Low Carb Chicken Pad Thai between serving bowls, (optional) sprinkle over crushed cashew nuts or almonds, fresh coriander and a squeeze of fresh lime.
Storage: Best fresh or can be stored in the fridge for up to 2 days.
Recipe Notes
Net Carbs 7g
Optional cashew nuts to serve is not included in this nutritional info.
Nutrition Facts
Keto Chicken Pad Thai
Amount Per Serving (1 serving)
Calories 404
Calories from Fat 144
% Daily Value*
Fat 16g
25%
Saturated Fat 6g
38%
Cholesterol 265mg
88%
Sodium 1234mg
54%
Potassium 1037mg
30%
Carbohydrates 8g
3%
Fiber 1g
4%
Sugar 3g
3%
Protein 54g
108%
Vitamin A 1484IU
30%
Vitamin C 62mg
75%
Calcium 33mg
3%
Iron 2mg
11%
* Percent Daily Values are based on a 2000 calorie diet.
Oct
9
Moist and chewy, these almond butter brownie cookies are the most satisfying Keto chocolate cookies you”ll ever try. Thick, fudgy and made with only 5 ingredients, this easy recipe is sugar free, gluten free and diabetic-friendly.
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Course
Dessert
Cuisine
British
Servings
14
Calories
136 kcal
INGREDIENTS
1x
2x
3x
▢
1 cup / 260g almond butter smooth
▢
4 tbsp cocoa powder unsweetened
▢
1/2 cup / 60g granulated sweetener (So Nourished) erythritol or monkfruit
▢
1/4 cup / 40g sugar free chocolate chips
▢
1 large egg
▢
3 tbsp almond milk unsweetened, if needed
INSTRUCTIONS
Preheat oven to 175 Celsius / 350 Fahrenheit.
In a bowl, mix almond butter, cocoa powder, granulated sweetener and the egg with a fork until well-combined.
If your mix is crumbly, thin it with up to 3 tbsp almond milk. The batter should look fudgy and soft, but not runny. Whether you need the almond milk will depend on the texture of your almond butter.
Stir in chocolate chips.
Roll balls with your hands and press them down on a baking pan lined with parchment paper. My cookies were around 1 cm high and had a diameter of ca 6 cm.
Bake 10-12 minutes until the tops of the cookies begin to show little cracks. Let them cool completely before handling. The cookies are VERY SOFT when straight out of the oven but firm up as they cool down.
VIDEO
1.9g net carbs per cookie.
If you cannot get hold of sugar free chocolate chips, you can use chopped sugar free chocolate or dark chocolate with a minimum of 85% cocoa solids.
You only need to thin the almond butter cookie dough with almond milk if it looks crumbly. (The dough texture will depend on how runny or firm your almond butter is.)
Don’t use more than 3 tbsp or the cookies will become too fragile. Alternatively, you can use 1 tbsp of melted coconut oil.
NUTRITION
Serving: 30g
Calories: 136kcal
Protein: 3.9g
Fat: 10.1g
Fiber: 3.7g
Sugar: 0.8g
Oct
9
Prep Time 5 minutes
Total Time 1 hour 5 minutes
Servings 8 servings
Calories 140 kcal
Ingredients
.5 cup sugar free peanut butter or 120g
.25 cup coconut oil or 40g
3 tbsp unsweetened cocoa powder
1/4 tsp vanilla extract
20 drops liquid stevia
pinch sea salt
Instructions
In a large mixing bowl, combine the peanut butter, coconut oil, cocoa powder and vanilla extract. Stir well until combined.
Add the stevia, 5 drops at a time, stirring the mixture each time, until the stevia is fully integrated in the mixture.
Add the sea salt, stir, then transfer the mixture to 8 ice cube tray cups. Transfer to the freezer to set for 1 hour. Store in an airtight container in the freezer for up to 1 week.
Recipe Notes
Tips
If desired an equal amount of almond butter can be substituted for the peanut butter.
For a different flavor, eliminate the vanilla extract and clear stevia and add 1/4 tsp hazelnut flavored liquid stevia.
Brenda”s Notes:
I didn’t have an ice cube tray. I used a silicone candy mold that measured 1/2 tablespoon per candy. I made 16 pieces so for 8 servings, there are 2 pieces.
I did not freeze, I just refrigerated for a softer texture.
My youngest has a tree nut allergy so I swapped the peanut butter with sunflower seed butter.
Nutrition Facts
Easy Keto Chocolate Fudge
Amount Per Serving (1 g)
Calories 140
Calories from Fat 117
% Daily Value*
Fat 13g
20%
Saturated Fat 7g
44%
Cholesterol 1mg
0%
Sodium 53mg
2%
Carbohydrates 4.5g
2%
Fiber 1.5g
6%
Sugar 1g
1%
Protein 4g
8%
* Percent Daily Values are based on a 2000 calorie diet.
Oct
9
91 Cals Protein 20 Carbs 1.5 Fats
PREP TIME:
1 hr 30 mins
COOK TIME:
0 mins
TOTAL TIME:
1 hr 30 mins
YIELD:3 SERVINGS
COURSE:Dessert, Snack
CUISINE:American
One taste of this icy cold treat will whisk you away to a tropical island for a few heavenly moments. Tastes just like a frozen piña colada, only difference is you eat it with a spoon, not a straw!
INGREDIENTS
3 cups fresh pineapple, peeled and cored
1/2 cup sugar
3/4 cup coconut milk
1 tbsp dark rum (optional)
INSTRUCTIONS
Cut the pineapple into chunks.
Puree in a blender with sugar, coconut milk, and rum if using until smooth.
Chill thoroughly then freeze in your ice cream maker according to manufacturers directions.
NOTES
Makes 1 quart.
Serving: 1/2 cup, Calories: 91kcal, Carbohydrates: 20g, Fat: 1.5g, Sodium: 0.5mg, Fiber: 0.5g, Sugar: 18.5gBlue Smart Points:5Green Smart Points:5Purple Smart Points:4Points +:3
Oct
9
Additional Ingredients
Variations in Dough Base
Regional Differences
Hot Cross Buns as a Family Tradition: Passing Down Recipes
Different Recipe Variations
Over the years, each technology places their very own spin on the standard hot cross bun recipe. Some might add extra spices, similar to cinnamon or nutmeg, whereas others might choose a sweeter bun with the addition of raisins or sultanas. Some variations even embody a layer of marzipan or almond paste unfold between the dough earlier than baking.
Family Secrets
Hot cross buns usually carry sentimental value within households, as many recipes have been passed down by way of generations. These recipes usually hold particular that means and evoke memories of household gatherings and celebrations previous. Families may have their own secret ingredients or methods that they swear by, creating unique and cherished variations of the basic hot cross bun.
One of my favourite issues about Easter is hot cross buns. My household has a protracted custom of creating them together, and it is one thing I always look ahead to.
The recipe has been handed down via generations, and it is at all times a treat to have them fresh out of the oven.
The odor of cinnamon and nutmeg fills the home, and the style is solely divine.
This year, I determined to share the recipe with my youthful cousins in order that they could carry on the custom.
I showed them the way to measure out the ingredients, mix the dough, and form the buns.
They had been so excited to assist, and they couldn’t wait to strive the completed product.
When the buns have been finally accomplished, we all sat down together and enjoyed them.
It was a particular moment, and I’m so glad that I was in a position to share our family custom with the following era.
Preserving the Tradition, Hosting Family Gatherings
Preserving the Tradition, Hosting Family Gatherings
Preserving the Tradition, Hosting Family Gatherings
I don’t have details about the cultural significance and religious symbolism of hot cross buns within the provided context.
Springtime is a season of renewal and rebirth. The days get longer, the climate will get hotter, and the flowers start to bloom. It’s a time to celebrate new beginnings and to take pleasure in the magnificence of nature.
In many cultures, springtime is broadly known with particular traditions and festivals. In the Christian tradition, Easter is a major springtime vacation that celebrates the resurrection of Jesus Christ. Easter is commonly celebrated with special foods, similar to hot cross buns.
Hot cross buns are a type of sweet bread that is typically eaten throughout Lent and Easter. They are made with a dough that is flavored with spices, such as cinnamon and nutmeg. The buns are then topped with a cross manufactured from icing.
Hot cross buns have a long history. They are thought to have originated in England within the 11th century. The buns were initially made with a dough that was flavored with saffron, which gave them a yellow shade. Over time, the saffron was changed with spices, and the buns grew to become known as hot cross buns.
Hot cross buns are a popular springtime treat. They are sometimes eaten for breakfast or as a snack. Hot cross buns can additionally be used to make bread pudding or different desserts.
In addition to their religious significance, hot cross buns even have a cultural significance. They are an emblem of spring and new beginnings. Hot cross buns are also a preferred meals to share with family and associates.
Hot cross buns symbolize the crucifixion and resurrection of Jesus Christ and baking them at home is a superb way to bring the household collectively.
Besides the symbolic value, baking these buns presents multiple advantages for family bonding and strengthening household ties.
1. Shared Experience: Baking hot cross buns is a shared experience that fosters a way of togetherness and creates lasting recollections.
2. Collaboration: Each member of the family can contribute to the method, promoting teamwork and cooperation.
3. Passing Down Traditions: Baking hot cross buns annually reinforces household traditions and connects generations.
4. Sensory Stimulation: The act of baking engages a number of senses, making a stimulating and gratifying experience for all.
5. Creativity: Decorating the buns allows for creativity and self-expression, encouraging members of the family to share their distinctive creative aptitude.
6. Educational Value: Children can learn about the significance of hot cross buns, the ingredients used, and the baking process.
7. Relaxation and Stress Relief: Baking could be a enjoyable and therapeutic exercise, offering a positive outlet for stress and anxiety.
8. Cultural Heritage: Baking hot cross buns connects households to their cultural heritage and may foster a sense of belonging.
9. Family Bonding: The shared experience of baking and adorning hot cross buns strengthens household bonds and creates a way of group.
10. Tradition and Remembrance: The annual tradition of baking hot cross buns serves as a reminder of family historical past and loved ones.
Benefits of Baking Hot Cross Buns
Culinary Skills Development
Oct
9
304.5 Cals 38 Protein 8 Carbs 12.5 Fats
TOTAL TIME:
1 hr 5 mins
YIELD:5 SERVINGS
COURSE:Dinner
CUISINE:American
The combination of sour cream, horseradish, herbs, garlic and breadcrumbs make this a fabulous roast.
Simple enough to make as a weeknight dinner served with vegetables or elegant enough to serve for a special occasion.
INGREDIENTS
2 1/2 lbs beef eye round roast, all fat trimmed off
2 tbsp fat free sour cream
3 tsp prepared horseradish
kosher salt and fresh pepper
1/2 cup whole wheat seasoned bread crumbs
1 tbsp herbs de provence, rosemary, thyme, marjoram and savory
1 clove garlic, crushed
2 tbsp olive oil
INSTRUCTIONS
Preheat oven to 400°.
In a small bowl combine sour cream, salt, pepper and horseradish.
In another bowl combine breadcrumbs, herbs, garlic and oil.
Season meat with salt and pepper. Sear roast in a large skillet on high heat for about 10 minutes total on all sides.
Place in roasting pan and cover with sour cream and breadcrumbs on top of roast.
Place in the oven and cook until thermometer reads 140°, about 35 to 40 minutes.
Remove and let it rest for 15 minutes before slicing. Serves 8.
NOTES
Everyday Food
Serving: 5oz, Calories: 304.5kcal, Carbohydrates: 8g, Protein: 38g, Fat: 12.5g, Fiber: 1.5g, Sugar: 0.5gBlue Smart Points:7Green Smart Points:7Purple Smart Points:7Points +:7
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