Chocolate Mousse

Chocolate Mousse

Chocolate is my weakness.  I love that I can make this chocolate mousse and keep it in the fridge for when a craving hits, and even freeze the extras.  This is a powerhouse of nutrients.  Avocados contain 20 vitamins and minerals including potassium as well as heart healthy fats.  This mousse is also full of antioxidants, as well as medium chain triglycerides from the coconut that actually help you burn fat and give you energy and increased cognitive function.

What other reasons do you need to eat this decadent desert!?!

Oh, and did I mention that it is stupid easy to make?  I like to top mine with whipped cream and raspberries.

Ingredients:

2 ripe avocados

3 tablespoons butter, melted*

3 tablespoons coconut oil, melted

2 ounces dark chocolate, melted

1/2 cup sweetener**

1/2 teaspoon vanilla extract

1/4 teaspoon sea salt

2 teaspoons powdered espresso (optional)

Instructions:

Place all ingredients in blender and blend just until smooth.  Do not over blend as this will cause the oil to separate from the avocados.  Transfer into 4 dishes and serve or refrigerate for later.  This recipe makes about 4 1/2 cup servings.

*for dairy free use all coconut oil

** for low carb/keto use a 1:1 sugar substitute.  I used Lakanto monk fruit and erythritol blend.  For paleo you can use honey or maple syrup.

Vanilla Rhubarb Syrup

Vanilla Rhubarb Syrup

My favorite Potterhead and her parents had the opportunity to travel to London with Girl Scouts.  They have been sending me pictures of all of the great food that they are eating.  One picture they sent me was of a vanilla rhubarb soda.  I just happen to have way more rhubarb than I know what to do with so I decided to make a syrup for Italian sodas, and it did not disappoint. 

Ingredients:

4 cups rhubarb, chopped

4 cups water

2 cups sweetener (sugar, honey, maple syrup or sugar free sweetener)

2 teaspoons vanilla extract

Instructions:

Bring water and rhubarb to a simmer and continue to simmer for 30 minutes.  Strain the rhubarb and water through a fine mesh sieve, pressing the rhubarb to release all of the liquid.  You should have about 2 cups of pink liquid with no rhubarb pieces.  Return the liquid to the pan and add the sweetener.  You may use whichever sweetener you prefer.  Return the liquid to a simmer, stirring to dissolve the sweetener.  Remove for the heat and add the vanilla extract.  Cool and transfer to an airtight bottle.  Refrigerate and use within a week or so.

To make an Italian soda layer ice, syrup, and seltzer in a glass (to taste).  Add a splash of cream and a dollop of whipped cream to the top.  Stir before drinking.

This syrup can be used any place you would use a pancake syrup or to flavor drinks such as homemade sodas or mixed beverages.

Baked Faux-tato (Cauliflower) Salad

Baked Faux-Tato Salad (Cauliflower)

This mock potato salad is sure to be a staple this summer.  It makes the perfect side dish for grilled meat and would also be great for a dish to pass.  You can even make it days ahead.

Ingredients:

4 cups (about 2 pounds) cauliflower florets (fresh or frozen)
1 tablespoon olive oil
1/2 cup sour cream
1/2 cup mayonnaise
1 tablespoon lemon juice
1/4+ teaspoon sea salt
1/4+ teaspoon pepper
1/4 teaspoon garlic powder
1 teaspoon mustard
1 tablespoon chopped fresh chives
1 teaspoon chopped fresh dill
4 slices bacon, cooked and chopped
1 cup (3.5 ounces) shredded cheddar

Instructions:

Preheat oven to 400 degrees.  If using frozen cauliflower thaw and drain.  Toss in olive oil and sprinkle with sea salt and pepper.  Roast for 25 - 30 minutes until the bottoms start to brown, turning half way through.  Let cauliflower come to room temperature.

In a bowl mix together the remaining ingredients except bacon, reserving some cheese, and herbs to garnish the top.  Fold the cooled cauliflower into the sour cream mixture.  Transfer to your serving dish and garnish with reserved cheese, herbs, and the chopped bacon.  Cover the salad and refrigerate until serving.

Nutritional Information:

This nutritional information is calculated on 10 servings and may very depending on the brands you use.

Calories: 200     Fat: 19.5g     Net Carbs: 1.9g     Protein: 4.5g

Sweet and Smokey BBQ Sauce - Sugar Free

Sweet and Smokey BBQ Sauce - Sugar Free

You don't realize how much sugar is in everything until you have committed to a sugar free diet.  Unless you are willing to buy a lot of your food online (at a premium price) or don't mind artificial sweeteners (yuck), you will likely have to make most of your convenience foods and condiments from scratch.  

This BBQ sauce has the same consistency of store-bought and is sweetened with a low glycemic, zero calorie sweetener.  You can also customize it to suit your tastes.

Ingredients:

1 tablespoon butter

1/2 red onion, chopped

3 cloves garlic, minced

1 roasted red pepper

1 tablespoon soy sauce

1 tablespoon lemon juice

1 tablespoon mustard

2 cups chicken stock or broth

6 ounces tomato paste

1 tablespoon chipotle powder*

1 teaspoon sea salt

1/2 teaspoon pepper

1/4 teaspoon powdered munk fruit extract or stevia extract

Instructions:

In a large saucepan heat the butter, onion, and garlic until the onion is translucent.  Add the remaining ingredients and blend with an immersion blender or transfer to a blender or food processor.  Blend until smooth.  Return to the saucepan and simmer about 20 minutes, stirring frequently.  The sauce may splatter.  You can put a lid partly on the pan to catch the spatter, but the sauce needs to be able to reduce so give room for evaporation.

*Chipotle powder will make this sauce spicy.  You can use less if you would like it only slightly spicy.  If you would still like the smokey taste but no spice replace the chipotle powder with smoked paprika.  For no smoke or spice use paprika in place of chipotle powder.

This will store for a month a more in the refrigerator or for several months in the freezer.

Nutritional Information:

Per 2 tablespoon serving.  About 16 servings per recipe

Calories - 24     Fat - 1g     Protein - 1g     Net Carbs - 2.5g

Blue Cheese Dressing

Blue Cheese Dressing

Keto/ Low Carb/ Sugar Free

Here's the thing.  I don't actually like blue cheese, or so I thought.  When my husband and I order wings he always gets blue cheese dressing and I get ranch.  When we started the keto diet I wanted to try to make a blue cheese dressing to add to homemade wings.  This recipe is sugar free and full of healthy fats.  Oh, and it is delicious!

Ingredients:

1/2 cup sour cream

1/2 cup mayonnaise 

1 tablespoon lemon juice

1 tablespoon white vinegar

1/4 teaspoon sea salt

1/4 teaspoon pepper

1/4 teaspoon garlic powder

5.5 ounces blue cheese, crumbled

Instructions:

Mix all of the ingredients except the blue cheese until combined.  Stir in the blue cheese crumbles.  This tastes best when it is allowed to sit for a couple of hours in the refrigerator before use but is great freshly made as well.

 

Chocolate Cupcakes with Peanut Butter Frosting

Chocolate Cupcakes with Peanut Butter Frosting

I had originally tried to make chocolate cupcakes with almond flour but the texture was very disappointing.  The final version of these cupcakes came out dense but moist.  They are delicious enough to pass as a traditional cupcake too!

This recipe makes 6 cupcakes.  When I make cupcakes I like to make at least two flavors and with our family trying to reduce sweets consumption (even if they are wholesome ingredients) I would rather we didn't have too many extra cupcakes in the house.  Feel free to double, triple, or quadruple this recipe.

Ingredients:

Cupcakes:

1/4 cup coconut flour

1/4 cup cocoa powder

1/2 cup sweetener (see my post on sweeteners)

3 eggs, room temperature

3 tablespoons butter, melted and at room temperature

2 tablespoons almond milk

1/2 teaspoon baking powder

1/2 teaspoon vanilla

1/4 teaspoon sea salt

Frosting:

4 tablespoon butter, softened

1/2 cup peanut butter

1/2 teaspoon vanilla 

3/4 cup powdered sweetener (see my post on sweeteners)

Instructions:

Preheat oven to 375 degrees.

In a bowl mix together the butters, sweetener, eggs, almond milk and vanilla.  Add the remaining cupcake ingredients and mix for 2 minutes.  Divide the mixture in to 6 muffin tins lined with baking cups or greased and bake for 18 - 22 minutes or until a toothpick inserted comes out clean.  Remove to a rack and allow to cool.

In a bowl whip together the frosting ingredients until light and fluffy.  Top each cooled cupcake with frosting and enjoy.  These can sit at room temperature for a couple of hours but should be refrigerated if you are making them in advance.

Nutritional Information

6 servings
Calories: 324     Fat: 27.5     Net Carbs: 5g    Protein: 10g  

Nutritional information calculated from SparkPeople.com

Lemon Cupcakes with Lemon Blueberry Frosting

Lemon Cupcakes with Lemon Blueberry Frosting

Low Carb/Keto/Gluten Free/ Sugar Free

My husband's birthday just passed and I wanted to make a low carb cupcake that could pass as a regular cupcake.  I wanted to crumb to be just right and the frosting to taste like more than just a sugar bomb.  These cupcakes did not disappoint.  Not only did my husband and I enjoy them, but the children and adults not following kept enjoyed them as well and didn't know they were low carb until I said so.  I wanted until my mother in-law was done eating her cupcake to tell her that they are made with coconut flour!  For years I have been trying to get her to eat coconut oil and she can always tell when I've snuck some in.  Not this time though, she loved them as well.  I did attempt to use almond flour in my chocolate cupcakes but I ended up pitching them and starting over with coconut flour.  Coconut flour gives it the genuine cupcake texture, you need to use far less, and it is less expensive.  That's a win all around!

I love making cupcakes probably even more than I like eating them.  I have made so many variations and I always get raving reviews on how much my frosting tastes like real fruit.  Well friends, that's because it always is real fruit!  I usually simmer the fruit on the stove until it is concentrated but I have lost may batches that way.  If you leave them for a couple of minutes they will burn quickly.  This time I decided to roast them in the oven and I will never go back to my old method again!

This recipe makes 6 cupcakes.  When I make cupcakes I like to make at least two flavors and with our family trying to reduce sweets consumption (even if they are wholesome ingredients) I would rather we didn't have too many extra cupcakes in the house.  Feel free to double, triple, or quadruple this recipe.

Ingredients:

Blueberry Puree:

1 cup blueberries (fresh or frozen)

1/2 lemon, juiced

Cupcakes:

1/3 cup coconut flour

1/2 cup sweetener (see my post on sweeteners)

3 eggs, room temperature

1/4 cup butter, melted and at room temperature

1 teaspoon baking powder

1 tablespoon vanilla

1/4 teaspoon sea salt

1/2 lemon, juice and zest 

Frosting:

3 ounces room temperature cream cheese

1 tablespoon butter, softened

3 tablespoons blueberry puree

1 cup powdered sweetener (see my post on sweeteners)

1/2 lemon, zest

Instructions:

Zest one lemon, set aside.  Juice 1 lemon and divide in 2.  Preheat oven to 350 degrees.  In an 8x8 baking dish add the blueberries and 1/2 lemon juice and bake for 25 - 30 minutes or until most of the juice from the blueberries has evaporated.  Allow to cool and blend into a puree.  Set aside for the frosting.

In a bowl mix together the butters, sweetener, eggs, and vanilla.  Add the coconut flour, baking powder, sea salt, and juice and zest of half a lemon and mix for 2 minutes.  Divide the mixture in to 6 muffin tins lined with baking cups or greased and bake at 375 degrees for 18 - 22 minutes or until a toothpick inserted comes out clean.  Remove to a rack and allow to cool.

In a bowl whip together the frosting ingredients until light and fluffy.  Top each cooled cupcake with frosting and enjoy.  These can sit at room temperature for a couple of hours but should be refrigerated if you are making them in advance.

Nutritional Information

6 servings
Calories: 205     Fat: 17.5g     Net Carbs: 3.1g    Protein: 6g

Nutritional information calculated from SparkPeople.com

Sugar Free Sweeteners

Sugar Free Sweeteners

There are many sugar free sweeteners but I am only going to talk about the ones that I use.  When I am looking for a sugar substitute I look for something that it natural, will not spike blood sugar levels, and is also cost effective.

Lakanto Monkruit Sweetener

This one is my favorite.  It has the closest taste to organic cane sugar.  This sweetener measures 1:1 with regular sugar, meaning you would use the same measurement when cooking.  Monk fruit also called lo han guo is extracted from the seeds and skin of a fruit grown in Southeast Asia.  Monkfruit is 100 - 300 times sweeter than sugar (check your concentration...we will talk about that in a minute) so to give this sweetener the bulk to be a 1:1 substitute it is added to Erythritol.  This blend is not very economical though, it runs about $1 an ounce.  Find it on amazon here. This blend does contain 4g of carbs per teaspoon, but as the carbs come from sugar alcohols which our bodies can't digest, they don't affect blood sugar levels.

Lankanto Liquid Monkfruit Sweetener

This is a very concentrated liquid so only a couple of drops will get the job done.  It is easy to travel with and can be mixed into hot or cold beverages which is also convenient.  This is great for using where your recipe doesn't require the bulk of "sugar".  This option is also more economical.  Find it here on amazon

Lankanto Pure Monkfruit Extract

As I stated above, monk fruit is highly concentrated.  This brand sells 30% Mogrosides and 50% Mogrosides.  The 30% is 150 times sweeter than sugar while the 50% is 300 times sweeter than sugar.  I chose to use the 30% for ease of measuring.  I have also tried other brands of monk fruit extract and I believe the Lankanto brand to be of higher quality.  With 1/2 teaspoon being the equivalent of 1 1/2 cups sugar, a little of this goes a long way and it is very reasonably priced.  Find it on amazon here

Erythritol Granules by Anthony

Erythritol is made from sugar alcohols.  It is a zero calorie low glycemic sweetener.  It does contain 4 carbs per teaspoon but these aren't counted as they aren't digested.  I am very sensitive so smell and I do think this has a faint acetone smell when you first open the bag.  Some people do also report a cooling sensation (like menthol) after ingesting.  I have found that both of these issues can be resolved with a quick whirl in a blender.  This breaks up the crystals and there is no longer a smell or aftertaste (in my opinion anyway).  Erythritol is only 70% as sweet as sugar, so that is something to be considered as well.  Find it on amazon here

Pure Stevia by KAL

Like monk fruit, stevia is much sweeter than sugar (100 - 200X).  Stevia is an herb and is extracted from a plant that looks very similar to mint.  Stevia is zero calories and does not affect blood sugar but it does often have a bitter aftertaste.  This can be avoided by blending it with another low glycemic sweetener (monk fruit, erythritol...).  Stevia is easier to find than monk fruit and usually more economical.  When looking at stevia blends be sure that they are blending with a quality sweetener.  Find it on amazon here

Whole Earth Sweetener

This is a blend of Erythritol, Fructose (which is somewhat questionable), Chicory Root Fiber, Stevia Leaf Extract, and Monk Fruit Extract.  They are convenient for travel.  It is zero calorie and 2g carbs though it does not say how many are from erythritol.  Because the stevia is blended with other sweeteners it does not have a bitter aftertaste.   Find it here on Amazon

Caramel Stevia by Vitacost

This is a blend of stevia extract, water, vegetable glycerine and natural caramel flavor.  If you find natural flavoring to be questionable, this isn't the product for you.  I like to blend this in my bulletproof coffee with some of my own blended sweetener (recipe below) and it gives me a caramel latte taste.  If you don't mix this with another sweetener it does have a bitter aftertaste though.  This is very economical.  I have had it for over 2 years and I still have half a bottle.  I also appreciate that it comes in a glass bottle with a dropper.  5 - 10 drops is all you need for a sweet latte.  Find it on Vitacost here

Making Your Own Sweetener Blend

1:1 Sugar Substitute

You can use either stevia or monk fruit (or a combination) for this sweetener.  It tastes very much like regular sugar.  The measurements will depend on your concentration but for the products that I have I use 4 cups erythritol and 1/2 teaspoon monk fruit (or 4 teaspoons stevia).

Add the ingredients to a blender, stir to incorporate and then blend on low just long enough to make the crystals a little smaller.  It should resemble table sugar.

Store in an airtight container and use as you would regular sugar.

Powdered or Confectioners Sweetener

In any quantity you wish, place the sweetener blend in a blender and process on high until powdered and fluffy.  Store in an airtight container.

Brown Sugar Substitute

In a mixer (not a blender) or by hand combine 2 cups sweetener blend with 1 teaspoon organic unsulphured blackstrap molasses.  It will be difficult to mix in but it eventually will.  Store in an airtight container. 

Blackstrap molasses does contain 20 calories and 4.7 carbs per teaspoon (which is pretty negligible once combined with the sweetener blend) but it does also contain significant amounts of calcium, vitamin B6, magnesium, iron, and zinc.

Vanilla "Sugar"

I love giving the sugar version of this for Christmas gifts and people love receiving it.  It gives a really special taste to coffee or sprinkled on top of baked goods.

Mix together 1 cup sweetener blend and 1/2 teaspoon organic vanilla powder.

Keto Bagels

Switching to keto was probably most difficult for me because I love to bake.  I make the majority of our food from scratch because it is something that I enjoy doing.  The hardest thing for my husband is that he loves chips and bagels.  I ran across a recipe for "fat head" bagels.  The first time I tried them they had good flavor but they didn't look or feel anything like a regular bagel, so it was my goal to fix that.

Keto Bagels

These bagels taste delicious toasted or not.  They also work great for breakfast sandwiches or for sopping up a runny yolk.

We make our own mozzarella, so I used fresh mozzarella in this recipe.  It is difficult to shred, so I cubed it.

In a microwave safe bowl, melt the mozzarella and cream cheese together.  Heat in 30 second - 1 minute increments and stir to melt evenly.

I used my stand mixer the second time I made this recipe and it was so much easier.  Combine your dry ingredients in the stand mixer.  Then add your eggs and mix.

Mix together the melted cheese and the dry mixture.  You may have to stop the mixer a couple of times to wipe around the bowl and remove the cheese from the hook.  Keep mixing until all of the cheese is incorporated.

Make sure that every bit of cheese is mixed in or it will not cook correctly.  Allow the dough to rest for 5 minutes.

Form the dough into a log and cut the dough into 8 equal portions.

Roll the dough out into ropes and then bring the rope together to form the bagel shape.

Transfer each bagel to a cookie sheet lined with parchment paper or a silicone mat.  Brush with egg yolk wash.

Add any toppings you would like.  We added a spicy Italian seasoning mix and sesame seeds.  Traders Joe's everything but the bagel mix would be great on these too.

Bake at 400 degrees for 15 - 20 minutes or until browned on the outside.  Allow the bagels to cool on the cookie sheet and then store in an airtight container.

Keto Bagels

Ingredients:

1 1/2 cups blanched almond flour

2 tablespoons coconut flour

2 1/2 cups shredded mozzarella (about 13 ounces of fresh mozzarella)

2 ounces cream cheese

2 eggs

1 egg yolk, beaten (+ 1tsp water)

1/2 teaspoon sea salt

1 tablespoon baking powder

Instructions:

Preheat oven to 400 degrees.  Prepare a baking sheet with a silicone mat or parchment paper.  To a large mixing bowl or stand mixer combine the almond flour, coconut flour, sea salt, and baking powder.  Add the eggs and mix well.  In a separate microwave safe bowl combine the mozzarella cheese and the cream cheese.  Microwave until melted and stir until combined.  Add the cheese mixture to the almond mixture and stir until completely combined.  Be sure that all of the cheese is mixed in.  Allow the dough to rest for 5 minutes.  This will help the dough firm and not be so sticky.  Roll the dough into a log and cut the log into 8 equal pieces (if you would like large bagels only make 6).  Roll each portion into a rope and attach the ends to make a bagel shape.  Transfer the bagels to the prepared baking pan.  Brush each bagel with the egg yolk and water mixture and top if desired.  Bake the bagels in the preheated oven for 15 - 20 minutes or until golden brown.  Allow to cool on the cookie sheet and then transfer to an airtight container.

I can't be sure how long they will last because we eat them too fast.  If you aren't going to eat the entire batch within a couple of days I would suggest cutting them and freezing them.

Nutritional Information:

Calculated from sparkpeople.com

Calories: 275     Fat: 22.2g    Net Carbs: 3.9g.    Protein: 14.6g

Chocolate Hazelnut Keto Ice Cream + My take on the Keto Diet

My take on the Ketogenic Diet

Hello everyone!  I know every time I post I promise to post more often and never do.....  Well, I have decided to give the Keto diet a try.  In case you are not familiar with the keto diet, the idea is to eat very few net carbs a day (carbs - fiber) in order to put your body in ketosis.  When your body is ketosis it uses stored fat to burn energy rather than carbs.  To obtain ketosis your diet will consist of 70% fat, 25% protein, and %5 carbs.   There are many health benefits to a ketogenic diet but my reasons for giving it a try are to help lose weight, help with my anxiety (which has been worse than ever since the start of the new year), and clear my adult acne.  I am only 4 days in, so by no means an expert but I know a lot of of my friends are curious so I wanted to share what I've learned.  For a better description of the ketogenic diet visit this website.  One of the most important things I have learned is to stay hydrated and take extra magnesium.  You will lose electrolytes and need to replenish them.  This is my favorite way to get magnesium.  Listen to your body too.  It will tell you if you need to eat, drink, or have a couple of berries for a little natural sugar (but not too much!). 

The hardest thing I have found is that so many veggies are high on the glycemic index.  Here is a list of low glycemic vegetables.  Download a good keto app that will calculate out your macros for you (how much fat, protein and carbs you should be eating) and track what you eat.  Before you even start, stock up on quick keto foods (sugar free meats such as bacon or cold cuts, hard boiled eggs, nuts, cheeses) and make at least one fat bomb recipe (these are a God send when you are having a chocolate craving).  Also, if you are looking for a good sweetener, but don't like the bitter aftertaste that can come with stevia, monkfruit is a great option.  Here are some that I like: This one measures 1:1 as regular sugar.   This one is highly concentrated and travels easily.  And probably most importantly have a support system.  It can be a friend, a family member, a group on social media...someone to cheer you on.

Okay okay, without further ado; here is the ice cream recipe you are really here for.

Chocolate Hazelnut Keto Ice Cream

Ingredients:
1 3/4 cups Cashew Milk*
4 egg yolks (save the whites for a different recipe!)**
1/2 cup hazelnut butter***
3 tablespoons cocoa powder
1 scoop powdered stevia (I like this brand) 
1/4 - 1/3 munkfruit to taste -  or other 1:1 sugar substitute (I like this one) 
1/4 teaspoon sea salt

Instructions:
Beat the egg yolks and mix with the cashew milk in a bowl.  Strain the cashew milk and egg mixture through a fine mesh strainer to get out any clumps of egg.  Transfer the mixture to a pan and add the rest of the ingredients except for the hazelnut butter.  Heat the mixture on high, stirring constantly until the mixture is thick enough to coat the back of a spoon.  Add the hazelnut butter and stir until incorporated.  Transfer the mixture to an air tight container and refrigerate until cool.


Churn your ice cream mixture in an ice cream maker (according to the manufacturers instructions) until it reaches a scoopable consistency.  I use this one for small batches and one similar to this one for large batches or when I am making several batches in a row.  If you don't have an ice cream maker, here is an article to help you.

You can eat the ice cream straight from the ice cream maker, or freeze it so that it is firmer.

*You can use any type of milk you'd like.  This would work with cow's milk but as I am making a keto ice cream I didn't want the added sugar.  
**If you want to make this vegan you could probably blend some silken tofu though I have not tried it, if you do please let me know.
**if you can't have nuts or don't like hazelnut feel free to substitute any nut or seed butter.

Nutritional Breakdown 
This was configured using the TOTAL keto DIET app.  
Recipe is (4) 1/2 Cup Servings
Calories - 254   Fat - 22.75.  Protein - 7.5.  Net Carbs -   4.2