1 T coconut flour
2 T almond flour
2 T monk fruit sugar
1/2 tsp baking powder
1 large egg can sub for 1 large egg white or 1 flax egg
1 T mashed banana/pumpkin/mashed starch can sub for 1 T coconut oil
2 T + dairy free milk of choice
2-3 T frozen blueberries
For the microwave version
In a small mixing bowl, combine the flours, sweetener, cinnamon and baking powder in mix well.
Add in your egg, mashed banana, dairy free milk and mix until fully incorporated. Fold in the blueberries and ensure there are a few remaining at the top.
Microwave for 50 seconds (or up to 2 minutes, depending on your microwave) and remove. Enjoy immediately.
For the oven version
Pour batter into an oven safe dish and bake at 350 for 10 minutes, or until a toothpick comes out clean.
¼ cup oat flour
1 t baking powder
1-2 T monk fruit sugar
2 T mashed banana
2 T Greek yogurt
1 large egg
2 T dairy free milk of choice
Chocolate chips optional
Add all ingredients into a small blender/food processor until fully processed. If mixture is too thick, add a dash more dairy free milk until a thick batter is formed.
Transfer to a greased microwave safe bowl or mug and top with optional chocolate chips. Microwave for 1 minute, or until fully cooked and fluffy on the inside.
Follow as above but bake at 350 degrees for 12-15 minutes, until tender on the outside and a toothpick comes out clean.
2 tbsp. almond or coconut flour
1 1/2 tbsp. monk fruit sugar (you can use maple syrup but it adds calories)
2 tsp. cocoa powder
1/4 tsp. baking powder
Pinch of salt
3 tbsp. dairy free milk
1 tsp. coconut oil
1 drop of vanilla extract
Combine the flour, sweetener, cocoa powder, baking powder, and salt in the mug. Whisk gently until until no lumps remain. Stir in the milk, olive oil, and vanilla until smooth.
Bake in the microwave on high for 30-35 seconds. Do not overcook or it will be rubbery! The cake will continue cooking for the next minute as it sets.
Cool 3-5 minutes. Serve with a sprinkle of powdered sugar, topped with berries & cream, a drizzle of chocolate sauce, etc.
Recipe by The Kitchn Makes 8 Pancakes
1 ripe banana
2 large eggs, lightly beaten
Butter or oil, for cooking (optional)
Maple syrup, jam, powdered sugar, or any other toppings, for serving
Optional mix-ins (choose a few!):
1/8 teaspoon baking powder, for fluffier pancakes
1/8 teaspoon salt
1/4 teaspoon vanilla extract
1 tablespoon unsweetened cocoa powder
1 tablespoon honey
1/2 cup chopped nuts, chocolate chips, or a mix
Mash the banana. Peel the banana and break it up into several big chunks in a medium bowl. Use a dinner fork to thoroughly mash the banana. Continue mashing until the banana has a pudding-like consistency and no large lumps remain; a few small lumps are okay. You should have 1/3 to 1/2 cup of mashed bananas.
Add flavorings if desired. These pancakes are pretty great on their own, but a few extras never hurt. Add 1/8 teaspoon of baking powder for fluffier, lighter pancakes, and whisk in salt, vanilla, cocoa powder, or honey to flavor the pancakes. Save any chunky, heavy ingredients — like nuts or chocolate chips — for when the pancakes are on the griddle.
Stir in the eggs. Pour the eggs over the banana and stir until completely combined. The batter will be very loose and liquidy, more like whisked eggs than regular pancake batter.
Heat a pan over medium heat. Heat a cast iron pan, nonstick frying pan, or griddle over medium heat. Melt a little butter or warm a little vegetable oil in the pan if desired.
Drop the batter on hot griddle. Drop about 2 tablespoons of batter into the pan. It should sizzle immediately — if not, turn up the heat slightly. Repeat with dropping more batter into the pan, leaving at least an inch or two between pancakes.
Cook for about 1 minute. Cook the pancakes until the bottoms look browned and golden when you lift a corner, about 1 minute. The edges should also be starting to look set, but the center will still be loose, like barely set Jell-O.
Sprinkle with toppings. Sprinkle any loose toppings, like nuts or chocolate chips, over the top of the pancakes as the first side cooks.
Flip the pancakes. I've found it best to do this very gently and fairly slowly — the opposite of regular pancakes. Gently work a thin, flat spatula about halfway under the pancake, then lift until the unsupported half of the pancake is just barely lifted off the skillet. Flip the pancake. Some of the loose batter will probably spill onto the skillet as you do this; just be sure to lay the pancake on top of the spill and nudge any excess back under the pancake.
Cook for another minute or so. Cook until the other side is also golden-brown, about 1 minute more. You can flip the pancakes a few times if you need to in order to get them evenly browned. (Flipping is much easier once the second side is set!)
Continue cooking the pancakes. Transfer the cooked pancakes to a serving plate and cook the rest of the batter. Keep the finished pancakes warm in the oven if cooking more than a single batch.
Serve warm. These pancakes are best when eaten fresh off the griddle and still warm. Serve with maple syrup, honey, jam, or any extra toppings you'd like.
Leftover pancakes: These banana pancakes will keep in the refrigerator for a few days and can be warmed in the microwave in 30-second bursts until hot. They're not as delicious as when they're fresh, but they make a nice snack.
Larger crêpe-like pancakes: Blend the bananas and eggs in a blender until perfectly smooth. Make slightly larger pancakes and use a very thin spatula to flip.
PB and Prune Smoothie
This delicious, creamy smoothie combines the natural laxative effects of prunes with some high fiber bananas for a sure fire way to get things moving.
This flavorful smoothie combines iron rich foods with vitamin c rich foods to maximize iron absorption.
It’s hard to believe something so tasty could be so good for you! This smoothie is certain to satisfy your chocolate craving as well as your need for protein.
Getting enough omega-3 fatty acids can be hard. Using nuts and seeds in your smoothie can help to boost your intake!
The flavored smoothie is great to consume when entertaining or on a hot summer day.
THIRST QUENCHING + DELICIOUS!
Low carb smoothies are a deliciously refreshing way to start the day– no matter the weather!
LOW CARB GREEN SMOOTHIE
BLACKBERRY LOW CARB SMOOTHIE
LOW CARB STRAWBERRY SMOOTHIE
CHOCOLATE LOW CARB SHAKE
In less than 10 minutes these recipes yields 2 servings.
Classic Overnight Oats
Chocolate Peanut Butter Overnight Oats
Carrot Cake Overnight Oats
Banana Chocolate Chip Overnight Oats
Strawberry Cheesecake Overnight Oats
Pumpkin Spice Overnight Oats
For All Flavors
2 cups almond flour blanched or superfine
1/4 tsp salt
1 cup granulated sweetener of choice erythritol or monk fruit sweetener
2 tbsp lemon zest
2 large egg whites room temperature
1 tsp lemon extract
¼ tsp tumeric
1/4 cup sugar free powdered sugar
Preheat the oven to 180C/350F. Line a large baking sheet with parchment paper.
In a large mixing bowl, add all your dry ingredients and mix well. In another mixing bowl, beat together your egg whites until soft peaks form. Add in the lemon extract and yellow food coloring. Gently fold through the dry mixture until combined.
In a separate bowl, add the sugar free powdered sugar. Using a 1 tablespoon cookie scoop, scoop out heaping tablespoons of dough and roll them in the powdered sugar until combined. Repeat until all the cookie dough balls have been covered.
Bake the cookies until 15 minutes, or until the edges are done and the tops begin to crackle.
Remove from the oven and let cool completely. If the powdered sugar has seeped into the cookies while baking, sprinkle more on top.
TO STORE: Lemon cookies will keep fresh at room temperature, covered, for up to 1 week. If you'd like them to keep longer, store them in the refrigerator.
TO FREEZE: Place cookies in a ziplock bag and store them in the freezer for up to 6 months.
Serving: 1 Cookie | Calories: 70kcal |
1/2 medium overripe banana mashed very well
1 tbsp coconut flour
1 tbsp almond butter OR peanut butter OR even 1 tsp coconut oil or normal butter
2-3 tbsp dairy free milk
1 tsp chocolate chips of choice optional
Grease a microwave safe bowl or mug.
In a small mixing bowl, combine your mashed banana and coconut flour and mix very well. Add your nut butter of choice and mix into it- It should be a VERY thick batter.
Using a tablespoon at a time, add milk of choice until you reach a thick batter. Stir through the chocolate chips is desired.
Microwave for 1 minute, or until cooked through.
Preheat the oven to 180C/350F and coat an oven safe ramekin with oil and set aside.
Prepare the mug cake batter, before transferring it into the oven safe ramekin. Bake for 10 minutes.
This simple chocolate avocado pudding is a healthy and delicious treat that's naturally gluten free and dairy free.
Cuisine Dairy Free, gluten free, Paleo, vegan.
Prep Time 5 minutes
Total Time 5 minutes
Calories approximately 180 kcal per 1 serving & 1 point of Carb
1 1/2 cups Unsweetened Shredded Coconut
1 tablespoon Organic Coconut Flour
1/8 teaspoon sea salt
2 tablespoons coconut oil, melted
2 tablespoons of honey
1 teaspoon vanilla extract
FOR THE CHOCOLATE LAYER
3 T maple syrup (you can sub honey, but I definitely prefer the syrup)
3 T coconut oil
2 1/4 T cacao or cocoa powder
Preheat oven to 350 degrees.
In a food processor, combine shredded coconut and coconut flour.
Pulse in salt, coconut oil, honey, and vanilla until a dough forms.
Grab a silicon mold and portion about 1 1/2 tablespoons of dough into each opening. Press down with your fingers or a small spoon to smooth out cookies.**If you don’t have silicone mold, you could always use lined muffin tins.
Bake for 7 minutes.
While cookies are baking, melt coconut oil over low heat. Remove from heat and whisk in maple syrup, then slowly whisk in the cacao powder until smooth. Taste and adjust for sweetness or a deeper chocolate flavor. Chocolate shouldn’t be too runny – if necessary, add a little more cacao powder to thicken it up.
When cookies are done, use a teaspoon to drizzle on the chocolate layer. Place cookie tray in the freezer for 30 minutes to chill.
Once cookies are set, carefully remove them from the silicone mold and enjoy!
Store in the refrigerator.
Yields 1 dozen cookies 1 cookie = 1 starch count
Give yourself a natural energy boost! (Yields 12 balls)1 ball is ½ a carb exchange
Serving makes 6 muffins of 55 Kcal each and 8 grams of carbs
6 tbsp oat bran 2 tbsp cinnamon 1 tsp vanilla flavor 2 large eggs 5 tbsp plain greek yogurt 1 tsp baking powder 1/3 cup Splenda Mix all dry ingredients. Add eggs and yogurt and mix until smooth. Spray 6 cup muffin tin with butter flavored spray. Divide mixture evenly in cups. Bake @ 350 for 15 to 18 minutes.
Mix all dry ingredients. Add eggs and yogurt and mix until smooth. Spray a 6 cup muffin tin with butter flavored spray. Divide mixture evenly in cups. Bake at 350 for 15 to 18 minutes..
Preheat oven to 325 degrees F (165 degrees C).
Grease two baking sheets.
Whisk egg whites in a bowl until frothy; stir in almond extract.
Combine coconut, sugar, flour, and salt in a large bowl.
Lightly stir egg white mixture into coconut mixture to form a batter.
Scoop batter by the tablespoon and drop onto prepared baking sheet.
Bake cookies in the preheated oven until edges start to brown, about 20 minutes.
Transfer cookies to wire racks to cool.
Vegan - Gluten Free - Dairy Free
These super easy and quick ice cream will fulfill your sweet cravings with no guilt!
Make it chocolate flavored: add 2 squares of melted lint chocolate and 1tsp of almond butter
Coffee and cream: 1 tsp to 1 tbsp of instant coffee, 1 tbsp almond milk and 2 tbsp coconut cream
Vanilla Flavor: Vanilla extract, 2 tbsp coconut cream
Berry blast: frozen berries, sugar-free strawberry syrup and fresh berries for toppings
Chocolate & Peanut butter: Well, just some Reese’s PB cups and chocolate syrup for topping
500ml coconut milk 6-8 tablespoons chia seeds (add 8 if you want a thicker pudding)1 teaspoon cinnamon2 teaspoons of tumeric 3 teaspoons vanilla1 tsp stevia powder or monk fruit sugar ( you can add more if you want it sweeter)4 tbsp raw organic honey or manuka honey
1. Stir together your chia seeds and milk in a bowl or storage container.2. Once chia pudding mixture is well combined, add cinnamon and vanilla and stir well.
3. Drizzle honey & mix.(you can add 2 tbsp of raw coca powder if you want a spicy chocolate version)4. Cover and place in fridge either for two hours or overnight.5. When ready, the pudding should be nice and thick. If it is not thick enough, you can add in more chia seeds. Serve with another drizzle of honey and shaved organic dark chocolate OR some fresh berries
1 cup granulated Monk Fruit sugar
2 tbsp maple syrup
1/4 cup unsweetened cocoa powder
2 tbsp coconut butter
2 tbsp almond/oat/coconut milk
1/2 cup almond organic butter
1/4 tsp kosher salt
2.5 cup old-fashioned oats
In a medium saucepan over medium heat, melt together sugar, cocoa powder, butter, and milk. Bring mixture to a boil and let boil 1 minute.
Remove from heat and stir in almond butter, maple syrup and salt, then stir in oats.
Drop tablespoons of mixture onto parchment paper and let set until cooled and hardened, 2 hours.
The whole darn thing Calories: 163 Net Carbs: 5g Protein: 8g
Author: Kelly Morrison founder of Foodie Fiasco
Yield: 1 giant serving
Preheat oven to 350°. Grease a large mug and set aside.
In a large bowl, combine Almondmilk, sweetener, egg white/egg replacer, 1 tablespoon of the coconut flour, vanilla extract, and salt and whisk until completely combined. Alternately you can do this in a blender, but I tend to avoid dirtying my blender at all costs because I absolutely detest cleaning it, so this is nothing a little elbow grease can't solve. Stir in the remaining tablespoon of coconut flour and mix until uniform. Stir in the shredded coconut and pour the batter into the prepared mug.
Bake in the oven at 350° for 50-55 minutes or until a toothpick inserted near the center comes out clean. Let cool and devour.
*I give a pretty extensive explanation in the body of this post regarding what sweeteners are best in this recipe, so please look at that. **You can either use an egg, an egg white, or vegan egg alternative. This recipe is really flexible! Note on cooking method: You can try it in the microwave.
All will need is