RECIPES
Sugar Free Low Carb
 
Almond Pecan Honey Nut Cookies

Makes 8 to 12 cookies

Ingredients:
1 cup almond flour
2 tbsp unsalted butter
1 tbsp honey
ľ teaspoon stevia extract
Ĺ teaspoon pure vanilla extract
ľ teaspoon cinnamon
Ĺ teaspoon aluminum-free baking powder
ľ teaspoon sea salt
Ĺ cup chopped walnuts





Preheat oven to 275 Fahrenheit.  Melt butter and add honey, stevia, vanilla, cinnamon, baking powder and sea salt and stir.  Mix in almond flour until a smooth dough forms then add nuts.  Shape into cookie rounds on a cookie sheet sprayed with olive oil cooking spray.  Bake for 12-18 minutes (until slightly browned around the edges).  Let cookies cool for about ten minutes before serving. 

I adjusted this recipe a bit by using one tbsp of honey instead of two and adding one package of powdered erythritol.  I also added two egg whites to the batter because it looked really dry but maybe I should have left it dry.  I thought maybe it was dry because I only used one tbsp of honey instead of two.  There should be 8 to 12 cookies according to the recipe but these cookies were really small.  If I make them again I will add more ingredients or make fewer cookies.  I think you would get about 6 normal sized cookies from this recipe.  My roommate said the consistency was good but they didnít taste good because they were not sweet enough.  I am going to make them again and add more honey and see how they turn out.  I thought they were good, sweet and salty (I think I added too much salt by mistake but my roommate said they didnít taste too salty).  Anyway, I like the salty sweet taste and I could taste the honey but only slightly.  Also, I felt full after eating these and didnít feel the urge to overindulge.  However I ate one the next day at work for a mid morning snack and was hungry about an hour later and wanted more sweets so maybe the honey (even though itís not too much) is enough to make me crave moreÖ.because if I eat eggs for breakfast and a low carb wrap and nuts for a mid morning snack for example, Iím not hungry for lunch and donít crave sweets.  I still eat lunch but I just donít feel hungry or feel the need to eat sweets and/or over indulge.  I have noticed on the days I eat something with even a little bit of sugar in it for breakfast I usually end up eating more that dayÖ.

Chewy Honey Nut Cookies (second batch)
I made these cookies again today and added the extra teaspoon of honey and the nuts (which I didnít have and didnít include in the first batch).  I put the pecans in a pan sprayed with olive oil cooking spray for about ten minutes on med/low heat gas stove.  After adding the pecans and extra teaspoon of honey the cookie dough still looked too dry so I added an extra egg white.  The cookies were baked for about 15 minutes on 275 Fahrenheit.  These came out well and taste good.  Initially I was worried that they would crumble and fall apart but after they cooled they stayed together like the good little cookies they areÖ.

These cookies were even better and chewier a few days 2-3 days later.  They are great and you can keep them around for a few days without them drying out.   These cookies are good for those who are health conscious as well as those who are not because they taste great.
Sugar Free Cocoa Brownies

Makes 10-12 brownies

6 tsp unsalted butter
Ĺ cup unsweetened cocoa
Ĺ cup erythritol (powdered)
ľ teaspoon stevia extract
2 large organic eggs
ľ cup half and half
1 tsp pure vanilla extract
ľ teaspoon sea salt
Ĺ cup almond flour

Preheat oven to 350 degrees Fahrenheit.  Melt butter and stir in cocoa until smooth.  Whisk in eggs and powdered erythritol.  Add cream and all of the other ingredients until batter is completely smooth.  Pour batter into an 8 x 8 inch pan greased with aluminum foil.  Bake for 20 minutes and cool completely before serving.  The recipe said to refrigerate overnight for best results and this is true!  The brownies taste OK after baking but the next morning they taste delicious!  So for best results, refrigerate overnight before serving. These are really good and fudgy tasting!  I donít have pictures of the actual brownies because I ate them for breakfast the next day and finished them over the next two days before I had a chance to take a picture.  But they looked like regular brownies and Iím sure you all know what brownies look like; these have the same look, texture, size, etc.  Everyone will like these, even people who donít eat ďhealth foodsĒ.

Brownie Batter
Brownies fresh from the oven; you can see where I inserted a fork to test the batter
Actual brownies after they were cooked. I used a 7x5x1.5 inch pyrex glass baking dish so they were pretty thick, and very good!
Flax Meal Minute Muffin



ľ cup flax meal
Ĺ teaspoon baking powder
1 packet stevia or erythritol
1 teaspoon cinnamon
1 teaspoon butter
1 tablespoon liquid egg white or
1 large egg
2 tbsp coconut flour








Mix dry ingredients in a coffee mug.  Add egg whites and melted butter to mixture.  Microwave for one minute.  Remove muffin from coffee mug.  You may have to run a knife around the edges of the muffin to loosen it from the mug or it may fall out of the cup if you tip the coffee cup upside down.  These taste great to me with a little bit of butter or cream cheese.  They are not very moist but not too dry either.  They are good for breakfast or even with dinner with some butter or cheese or something.  I love them because of the high fiber content but this is one of those recipes that only certain people will enjoy and/or eat.  And thatís what I love about the one minute microwave muffins - there are so many different recipes on the internet and they are easy to make, you donít have to use large quantities of ingredients because itís only for one serving, one person, itís great for experimenting and for something quick and easy to eat when youíre busy. 



    Frosted Cinnamon Icing:

    1 tablespoon cinnamon
    Stevia or erythritol to taste
    4 oz softened cream cheese











I found this recipe on one of the low carb websites and it didnít taste good to me.  However I think if you beat the cream cheese and ingredients it would probably taste better, even whisking it would probably make a difference as I just mixed everything together with a spoon.  It was edible, but not worth the calories and fat in my opinion.  I think butter (I used a butter spray) tasted great.  Speaking of butter sprays, are they really healthy?  I think of them as like cooking oil spray.  Itís still ďoilĒ but itís a diluted spray so youíre covering the surface area with a thin ďmistĒ and again itís diluted.  I did some research online and was surprised to find out that many people actually thought the spray butters were totally fat free and calorie free because the label says so - however thatís only per serving, obviously itís going to add up if you have like 50 sprays or something.  Anyway, from the research Iíve done a tablespoon is 25 sprays or 50 sprays (depending on the brand that youíre using, etc.) and it comes out to 50 calories +/- and a few grams of fat.  I like them personally and usually use half a tablespoon per serving, depending upon what Iím using it for but typically I use about 25 sprays per serving.  The label calls for 5 sprays per serving but I donít know how you could even taste 1 to 5 sprays, you need more to even justify using it.  I will continue to research and write about my findingsÖ.


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Almond Pecan Honey Nut Cookies
Almond Honey Cookies (1st batch with less honey and no pecans)
Flax Minute Muffin with cinnamon
Flax minute muffin
 
Yellow Cupcakes

Makes 12 cupcakes

1 can Cannellini beans or white kidney beans
3 large eggs
9 tablespoons liquid egg whites
4 tablespoons organic butter
ĺ teaspoon stevia extract
ĺ cup erythritol
4 teaspoons vanilla extract
(make sure it does not contain corn syrup, sugar, etc.)
6 packed tablespoons coconut flour
Ĺ teaspoon sea salt
Ĺ teaspoon baking soda
1 teaspoon aluminum-free baking powder





Preheat oven to 350 degrees Fahrenheit.  Rinse beans with cool water.  Blend beans with eggs, vanilla and salt.  Cream softened butter and sweetener then mix with bean mixture.  Add coconut powder to batter with the remaining dry ingredients and whip together into a fluffy batter.  Spoon batter into paper liners sprayed with olive oil cooking spray.  Bake cupcakes for 25 minutes or until spongy to the touch and cupcakes are brown around the edges. 

I found this recipe on line and the poster recommends letting the cupcakes sit for 24 hours to remove any bean flavor.  However I didnít taste any bean flavor at all; I tasted the batter before pouring it into the cupcakes to bake and I thought it tasted great and I didnít taste the beans then and after I baked the cupcakes I left them out for about three hours before I tasted one; OMG it was so good!  I didnít taste anything ďbeanyĒ at all, didnít smell beans, they were moist, Iím still excited thinking about it because they actually taste good AND they are healthy for you!  A lot of the foods I eat are good to me personally but Iím sure some people wouldnít like them because of the ingredients and substitutions I use.  However these cupcakes are banging!  Very Very good!  And I didnít have to leave them out overnight.  I think the ďsecretĒ is to rinse the beans in cold water for a few minutes to remove all of the liquid from the canned beans when you initially open them.  I also put the final batter in a blender for about five minutes before baking the cupcakes to make sure the batter was very smooth and consistent.  I didnít want small pieces of beans in my cupcakes.  Also, I used cupcake liners and lightly sprayed them with olive oil cooking spray but the cupcakes really stick to the paper liners so I advise liberally spraying the liners with cooking spray prior to baking. 

Buttercream Frosting

Frosting for 3-6 cupcakes

1 large egg white
ľ cup erythritol (powdered)
6 tablespoons butter
Small pinch of sea salt
Small pinch of stevia extract
Ĺ teaspoon vanilla extract (make sure itís sugar and/or corn syrup free)

Mix egg white and erythritol with whisk for a few minutes until the erythritol is dissolved.  Beat in vanilla and salt then add butter.  I melted the butter before I added it and whisked this by hand and it turned into a creamy icing consistency.  If you refrigerate the icing to use later it may harden but you can beat it again to make it creamy.  You may even have to leave it sitting out for a few minutes at room temperature. 

To powder erythritol, stevia, etc.  :  I use a rolling pin to powder whatever sugar substitute Iím using (if itís granulated) by leaving the sugar substitute in the packet and rolling the pin over the package a few times in each direction.  You will feel the contents of the package expand as the sugar substitute becomes powdered and its surface area increases. 




Chocolate Cupcakes

Ingredients:

1 15oz can of unseasoned black beans
5 large eggs
1 tbsp vanilla extract
Ĺ teaspoon sea salt
4 tbsp butter
ĺ cup erythritol (powdered)
1 tsp stevia
6 tbsp unsweetened cocoa powder
1 tsp baking powder
Ĺ teaspoon baking soda
1 tbsp water

Preheat oven to 325 degrees Fahrenheit.  Drain beans in colander and rinse well with cold water for a few minutes - make sure you rinse them well to remove the canned juice from the beans and let them air out for a few minutes.  Add beans, eggs, vanilla, stevia, and salt into blender.  Blend mixture until there are no lumps in the batter.  Whisk cocoa powder, baking soda and baking powder.  Beat butter with erythritol.  Combine the butter & erythritol mixture, cocoa powder and water with the bean batter in the blender for one to two minutes, making sure the batter does not contain any lumps.  Add the batter to the cupcake liners (spray cupcake liners with cooking spray before adding the batter) and bake for 25 minutes. 

Mocha Icing:

ľ cup heavy whipping cream
ľ teaspoon instant coffee powder crushed
Sugar substitute to taste (stevia, erythritol, etc.)
1 tbsp unsweetened cocoa powder

Pour cream into mixing bowl and add instant coffee powder, stirring until desolved.  Add sugar substitute and mix with wire whisk until mixture starts to thicken.  Blend in cocoa powder and whisk until desired consistency.  Mixture will thicken quickly so donít over beat if you want your icing fluffy. 



Banana Nut Muffins

Makes 10 muffins

Ĺ cup coconut flour
6 tsp butter
6 large eggs or 1 cup egg whites
2 medium ripe bananas
Ĺ cup erythritol
ľ tsp stevia extract
ľ tsp sea salt
1 tsp vanilla extract
1 tsp cinnamon
Ĺ tsp baking powder
Ĺ cup walnuts chopped
4 tbsp flax meal







Preheat oven to 350 degrees Fahrenheit.  Beat butter with erythritol and vanilla.  Add eggs then coconut flour, baking powder, cinnamon, stevia and salt and mix until there are no lumps.  Mash bananas and add to batter, continue to beat mixture until there are no lumps.  Pour batter into greased muffin tins and bake for 35 minutes.