Peanut Butter Mug Cake (Low Carb/Sugar Free)

When you just need a night-time sweet snack, but don't want the sugar and carbs...Disclaimer: this is not low fat, but low carb.

I've been trying different sugar alternatives (Stevia drops for my coffee, Swerve-Erythritol/Stevia for baked goods, etc.). This time it's a Monk Fruit/Erythritol blend. It turned out pretty good because it's not a strong, fake sweet flavor. Also, I keep my peanut butter in the fridge after initially stirring up so it doesn't separate, which is why I warm it up with the coconut oil. You can leave out the coconut flour for more moist cake, sub in cocoa powder. I was going for more thick.

Ingredients

1. 1 Tbs coconut oil or butter (melted)
2. 2 Tbs natural peanut butter (with no added sugar)
3. 1 egg
4. 1 Tbs coconut flour
5. 1 Tbs sweetener

Directions

1. Soften peanut butter and coconut oil in large round-bottom mug (i.e. soup mug) in microwave for 40 sec.
2. Add other ingredients, and mix well with small whisk.
3. Microwave on high for 1:30. Let sit to cool for a couple minutes.

You can throw in a few sugar free chocolate chips for extra yumminess.

Enjoy your guilt-free treat. :)

Total Carbs=14.5g
Net Carbs after fiber & sugar alcohols=6.5g

Sour Cream Lemon Bread (gluten-free, keto-friendly)

Keto (meaning ketogenic) is referring to a low carb, no sugar, moderate protein, high nutritional fat way of eating. I've been following it for almost two months to further reduce my inflammation, get my brain off using sugar/glucose from a high carb diet for energy, and instead use nutritional and stored fat. It's not easy, especially when I want a bready/sweet treat. So...

I had some sour cream to use up, tweaked a sour cream bread recipe I found for low carb ingredients I had on hand, and without using almond flour (nuts trigger my inflammation). Super easy, moist and yummy!

Ingredients

1/2 cu coconut oil or room temp butter
3/4 cu granulated sweetener (I used Swerve sugar substitute, can also use Stevia for a 0 total carb count)
2 large eggs
3 Tbs lemon juice
1 Tbs lemon zest
1 cu coconut flour
1/4 cu ground flax meal
2 tsp baking powder
1/2 tsp vanilla
1 cu sour cream
Pinch of salt

Directions

1. Preheat oven to 350

2. Combine and mix coconut oil, sweetener and eggs in stand mixer.

3. Add remaining ingredients, mix until smooth.

4. Bake in a greased or parchment lined loaf pan for 40-50 minutes or when toothpick comes out clean. Let cool. I liked the parchment to just lift it right out.
(Approx. 290 cal, 25g fat, 2g protein, 6g NET carbs after fiber and sugar alcohols of swerve).

For more info. on keto, go here: https://www.ketovangelist.com/the-ketogenic-diet/ttps://www.ketovangelist.com/the-ketogenic-diet/

Spaghetti Squash Alfredo

I have a recipe of Shrimp Faux Fredo that is a coconut milk base. But since I'm incorporating keto/low carb/higher fat, I experimented with a new sauce that is more conducive. Spaghetti squash has about 1/5 the calories of spaghetti. 10g carbs per cup (-2g fiber = 8g net carbs), where spaghetti is about 30g carbs (my whole day's worth of carbs). Plus you won't have that carb hangover and over-stuffed feeling. The cream cheese in the recipe acts as a thickener since I didn't want to use cornstarch or other thickeners. Other than my son, who will try anything, I'm the only one of the family who likes spaghetti squash. When I spotted one left at our farmer's market I had to grab it. Here's my preparation from tonight that the boy eagerly assisted with. The alfredo makes it bearable for the rest of the fam. :)

Ingredients:

• 1 medium spaghetti squash
• Olive oil, salt and pepper
• 1 package bacon (oh yes)
• 2 cloves garlic (minced)
• 6 Tbs butter or ghee
• 3 Tbs cream cheese
• 1 1/2 cu heavy cream
• 1/4 cu veg/chicken broth (if your sauce needs to be thinned out)
• 3/4 cu grated parmesan cheese
• 2 cu frozen peas
• 2 lb medium raw shrimp
• Another 2 Tbs butter

Instructions:

1. Preheat oven to 400F.
2. Cut spaghetti squash in half lengthwise, scoop out seeds (I use an ice cream scoop), season with salt, pepper, and spread olive oil on the inside. Place inside-down on a parchment-lined baking sheet. Also cook your bacon on a parchment-lined baking sheet. 
3. Roast for about 25 minutes. The skin of the squash will look light brown and start bending. Set aside and cool for easier removal. Watch the bacon until it's cooked to your liking. Set aside on a paper towel lined plate.
4. Melt butter in a medium saute pan over medium heat, cook the garlic until fragrant.
5. Add the cream and cream cheese, whisking gently until smooth. Season with salt and pepper to taste.
6. Reduce heat to low, whisking occassionally, while you cook the shrimp and peas. If it seems too thick for your liking add some broth.
7. Cook peas per package instructions. I bring about an inch of water to a boil in a sauce pan and let the peas cook for about 10 minutes.
8. In another saute pan, melt 2 Tbs of butter over medium heat and add the shrimp. Cook just until they all turn pink.
9. Add the parmesan to the sauce, whisk until incorporated and smooth.
10. The spaghetti squash may still be warm, so use tongs or an oven mitt to hold while you scrape the inside out with a fork into a dish. I used half of the squash for our dinner and reserved the other half. 
11. Combine the shrimp, peas and spaghetti squash, then add all of the sauce. Mix gently. Add salt and pepper to taste.
12. Top with crumbled bacon and extra parm.

Enjoy!

Chicken Pot Pie (low carb, gluten free, nut free)

I've been trying to stay low carb, sugar and gluten free (meaning, no conventional flour or starchy vegetables), but also not shying away from real fats (like butter, cheese, heavy cream - which is lower in sugar than regular milk). So I modified a low carb pot pie recipe that I found to make it a "pie size" plus a 16 oz ramekin for Dh's lunch the next day. The filling and crust do not use any wheat flour or cornstarch. It isn't a flaky crust, but more of a thin breading (reminiscent of the Bisquick pot pie topping I used to make). The original recipe calls for almond flour in the crust, but (1) I don't have any, and (2) nuts tend to give me headaches. A general rule of thumb also, use less coconut flour than almond. I cooked a whole chicken in the crockpot this week, so I had the meat ready to go! *Disclaimer: Low carb doesn't mean low fat in this recipe  :)

Ingredients:

For the filling:

• 3 Tbs butter
• 1/2 medium onion (chopped)
• 1/2 cup celery (chopped/2 ribs)
• 3 cloves of garlic (minced)
• Salt and pepper (to your taste)
• 2 cups of cooked chicken (cubed/chopped small)
• 1/2 cup heavy cream
• 1/2 cup chicken or vegetable stock (I prefer the full flavor of veg.)
• 2 Tbs Dijon mustard
• 1/2 cup shredded cheese (white cheddar, sharp; I had a Mexican blend on hand)
• 1 cup frozen peas (thawed)
• 1 cup frozen green beans (thawed; mine were large green beans, so I snapped them into smaller bits while they were frozen)

For the dough:

• 1 1/2 cups mozzarella cheese (shredded)
• 3 Tbs cream cheese
• 1/4 cu coconut flour (the original recipe called for 3/4 cu almond flour if you have that instead, but almond flour is higher in carbs)
• 1 large egg
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp Italian seasoning (this isn't necessary if you want a more mild crust)
• 1 tsp sea salt
• 1/2 tsp black pepper

Instructions:

Preheat the oven for 375F.

For the filling:

1. Melt the butter in a large skillet over medium heat. Add the onion, celery, garlic and a little salt and pepper. Saute until soft and before the garlic burns  :)
2. Add the chicken to the pan, gently stir together, and heat through.
3. Stir in the the heavy cream, stock and mustard. Bring to a boil over medium-high heat, then reduce to a low simmer until the mixture thickens (5-7 min).
4. Stir in the cheese until melted.
5. Stir in the peas and green beans.

For the dough:

1. In a large microwavable bowl, combine mozzarella and cream cheese. Microwave for 1 minute. Stir to combine. Microwave again for 30 sec-1 min. Stir again.
2. Using a non-stick silicon spoon, mix in the flour, egg, garlic powder, onion powder, Italian seasoning, salt and pepper. Mix until well combined. If it gets stringy, reheat for 30 sec and stir again. You can also gently knead with your hand to make sure the grease is incorporated.
3. If you are making a separate "left-over" ramekin, remove a small handful of dough now. Flatten into a disc between parchment paper. For the rest of the dough (or if you just make a big crust), roll between two sheets of parchment paper into a large circle.
4. Lightly butter a 9 inch pie dish (and optional ramekin), distribute the filling, and top with the flat dough.
5. (Optional: Place on a baking sheet for any bubble-over). Bake for 20-25 minutes or until crust is golden brown.

Enjoy!

Here is the original recipe if you really like your carrots. This recipe calls for making 4 small individual pot pies. http://peaceloveandlowcarb.com/chicken-pot-pie-low-carb-gluten-free/

Shrimp Stir Fry

Shrimp Stir Fry

I love shrimp. I love food. I love flavorful, pretty food. This stir fry was too pretty to not take a picture. This fed 3 kids, 3 adults, plus a leftover serving for lunch.

Note: If there's a certain brand I like I noted it. I also like to use the same pans for different steps to reduce dishes, so this was all done in steps in a wok. I just ate the stir fry, but the rest of the fam put this on top of some brown basmati rice that I found at Aldi! Cauliflower rice is another option, which I've found in the fresh and frozen aisles of Trader Joes.

Here's my take on a shrimp stir fry: 

Ingredients

• 1.5 lb thawed, raw shrimp (I get the "Gulf Shrimp" USA caught and packaged from Walmart)
• Oils of choice (EVOO, butter, coconut - I used a combination)
• 1 large head of broccoli (cut into florets)
• 1 can pineapple chunks (save the juice)
• 1 red bell pepper (chopped)
• 1 package baby bella mushrooms (sliced)
• Salt, pepper to your taste
  
  Sauce
• Reserved pineapple juice
• 1/8 cu coconut aminos (or gf soy sauce, note coconut aminos are sweet, not as salty)
• 2 Tbs arrowroot powder (or corn starch)
• 1 tsp minced ginger or paste (I like getting the tubes in the produce section)
• 2 tsp garlic powder
• Salt and pepper to your taste

Instructions

1. If you're cooking rice, start that first. Brown basmati takes about 40-50 minutes.
2. Preheat wok or large saute pan to medium with approx 2 Tbs EVOO and 2 Tbs butter. This might seem like a lot, but we're cooking the broccoli first, which will absorb much of it. Add the broccoli florets, stir and coat well with the oil. I like using a wooden spatula or spoon. Cover the wok and let cook about 5 min. They'll be bright green and pretty  :)
3. Add your peppers and mushrooms. Stir well. Cover again for 3-5 min.
4. Add your pineapple chunks, combine well. You might need to add a little more oil at this point if the pan seems to be drying out. I used 1 Tbs coconut oil. 
5. As the veggies continue to cook, make your sauce.
6. In a separate bowl combine pineapple juice, coconut aminos, ginger, approx 1 tsp salt, pepper, 2 tsp garlic powder or to taste), and arrowroot powder. Whisk well, add sauce to veggies, combine. 
7. Make a large well in the center of the veggies, add the shrimp. Cover for a couple minutes at a time, checking the shrimp. When they begin to turn pink, stir with the veggies. When they all turn pink they're done. 
8. At this point either serve, or turn off heat and cover until you're ready to eat. Letting the sauce sit and thicken made it better, though.
9. Top with fresh cilantro and lime. Mmm. Enjoy!

*Note - I've found that the steam from covering keeps more of the moisture in for cooking vs open stir-frying. Also, arrowroot will make the sauce slimier than with cornstarch, but once you add the shrimp it'll even out. You can also add some more coconut aminos if needed.

Shrimp Faux Fredo

Shrimp Faux Fredo

I call this a faux fredo because it doesn't use fettuccine or your typical cream sauce. The base is spaghetti squash and coconut milk (cream). Since I've overhauled many of our dinner meals to include healthier alternative ingredients, my husband has been on board (for the most part). He hates spaghetti squash, but this dish was husband (and 2 out of 3 kids) approved.  It's a mash-up of some different coconut milk alfredo recipes adapted to include parmesan cheese, because...cheese. It served 3 adults and 3 kids, plus leftovers for my lunch.

Note: If there's a certain brand I like I noted it. I also like to use the same pans for different steps to reduce dishes. In the directions you can cook your shrimp and spinach together. In the picture I cooked them separately.

These are the inspirations: http://pin.it/sKEDofu and http://pin.it/MvW7ky9

Here's my version: 

Ingredients

• One medium sized spaghetti squash
• Olive oil, salt and pepper for squash
• 2 lbs medium shrimp + 2 Tbs butter or olive oil
• 1/2 bag baby spinach (or more if you like)
• 1 package Coleman nitrate free bacon (Costco)
  
  Sauce
• 4 Tbs grass-fed butter (Kerrygold unsalted)
• 2 cans Coconut milk cream (I used the SoDelicious cook ready brand)
• 1 cu vegetable or chicken stock
• 2 Tbs corn starch
• 1 cup grated parmesan cheese (or more for your taste/thickness)
• 1 Tbs dried parsley
• 2 Tbs lemon juice
• 2 tsp minced garlic or powder (minced you'll cook with your butter, powder can be added later)
• Salt, pepper and garlic to taste

Instructions

1. Preheat oven to 400 degrees. Cut spaghetti squash in half lengthwise, scoop out seeds (I use an ice cream scoop), season with salt, pepper and spread olive oil on the inside. Place inside-down on a parchment lined baking sheet. Also cook your bacon on a separate parchment lined baking sheet. I crumbled a whole package for the 6 of us.
2. Roast for about 20 minutes. When you see the squash skin browning/bending it's ready. Set aside and cool for easier removal later. Keep an eye on your bacon during this time as well, remove when it's to your texture liking.
3. Melt butter (& minced garlic) in a deep saute pan over medium heat, mix in coconut milk. Add the cornstarch to the chicken stock in a separate bowl, mix well, then add it to the pan. Mix all with a whisk. Add parsley, salt, pepper (garlic powder) Bring to a light boil, whisking occasionally, then reduce to a simmer. Add the parmesan and lemon juice. Mix well and continue to simmer while you cook the shrimp.
4. In another saute pan melt butter or olive oil over medium heat. Add your shrimp, season to taste. As they start to turn pink on the bottom, turn over and add your spinach. Cook down until shrimp are cooked through and spinach is to desired texture.
5. Your spaghetti squash skin is probably still warm, so use tongs or oven mitt to hold while you scrape the insides out with a fork into a dish. Pour squash into the sauce pan, coating all of the squash. Add your shrimp and spinach combining lightly. Top with crumbled bacon.