KetoLivingCookbook2

LoseWeightwith101Yummy&LowCarbKetogenicSavoryandSweet

Snacks

Copyright©2014byEllaColemanAllrightsreserved.Thisbookoranyportionthereofmaynotbereproducedorusedinanymannerwhatsoeverwithouttheexpresswrittenpermissionofthepublisherexceptfortheuseofbriefquotationsinabookreview.

PrintedintheUnitedStatesofAmericaFirstPrinting,2014

TABLEOFCONTENTS

ForewordGranulatedandPowderedSugarSubstitutesLiquidSugarSubstitutes

SAVORYTEMPTATIONS

SkeweredLambFilletwithRosemaryCucumberandAvocadoCroûtesParmesanWalnutWafersMozzarellaBatonsOrientalBeefBallsCheesySausageBallsOvenBakedParmesanChickenBitesSalamiRollUpsStuffedPepperPoppersAvocadoGuacamoleAsparagusinaProscuitoBlanketBeefyScotchEggsChickenandBaconWrapsPepperoniPizzaCrackledPorkGroundBeefJerkySavoryStuffedMushroomsZingyBaconEggsSausageandEggBurgersSalmonNibblesCheesyPuffsMiniRicottaandBaconMuffins

ZucchiniandSalmonRollsChickenandCheeseTacoCheesyChickenFingersChineseChickenCheddarPancakesPepperoniMuffinsàlaCheeseSmokedSalmonMakiTunaNoriRollsMushroomswithNutStuffingChickenandVegetableKebabsHerbyMushroomSliceSmokedTroutPâtéCucumberRoundsCheesyWafflesBaconRollCauliflowerNuggetsTunaEggsSeededCrackersZucchiniCrispsPortuguesePeriPeriChickenBitesChorizoandShrimpSticksMexicanTurkeyBitesCheddarsSouvlakia–GreekLambMorselsSausageandCheeseMunchiesCheeseandBaconPepperBombsOopsieRollsPorkSausageBurgersCrispyOnionRingsPizzawithaChickenCrust

SWEETTEMPTATIONS

Coco-NutCookiesWalnutChocolateNibblesSaltyChocolateBarkChocolateBrowniesCoconutPyramidsChocolateChipCookiesAlmondSnapsSpicyButtonsCookieswithCreamCheesePeanutButterBallsLemonandCoconutCookiesChocolateOrangeChunksMintChocolateFingersLemonMeringueSwirlsChocolateMeringuesNoBakeChocoChewsGingerBitesNoBakeNuttyCookiesMixedNutBarsFruityFatBombs!ChocolateCoconutFatBombsLimeFatBombsTiramisuTreatsCoconutLemonBallsChocoAlmondTrufflesCreamyChocolateFudgeButterscotchNutSquaresChocolateandCoconutCupcakes

CaramelSquaresCheesecakeBitesChocolateCheesecakeAlmondCheesyCupcakesCoconutPikeletsGingerMuffinsOrangeCheeseCakeIcedCinnamonRollsChocolateNutIceCreamStrawberryIceCreamChocolateChipCoconutIceCreamChocolateChipPecanBarsAlmondCakePecanPieCarrotLoafLittleHeavenlyCloudsChocolatecakeAlmondCocoButterBarsCreamCustardsPoppySeedCakeSummertimePopsicleHotChocolateNightcap

FOREWORD

MynameisElla,authorofthefirstKetoLivingCookbook,andself-confessedloverallthingsfood,andyes…thisincludessnacks!

AllmylifeIhavelovedcookingandit’ssafetosaythemiraclethatistheKetogenicdietliterallyturnedmylifearound,helpedmeattainmyidealweightandwiththerightrecipe,actuallyletsmehavemycakeandeatittoo.:)Sincewritingthefirstbook,IhavereceivedamazingsupportandencouragementfromtheKetocommunity.

SuggestionstomakeafullcolorcookbookwithphotoshavebeentakenseriouslyandIhavebeenintouchwithmypublisherandaleadingfoodphotographerinrelationtomakingthisdreamareality.

OthersthatarelivingKetoandaremorefocusedonmusclebuildingthanfatlosshaveremindedmehowusefultherecipestranslatetobothgoals,andnotjustlosingweight.

However,themostpopularrequestI’veencounteredwastoputoutarecipebookcontainingonlyaselectionofmyfavoritesnacks,on-the-gofoods,andtreats.

Someofyoumaybethinking,“SnackingonKeto?Thatcan’tbe!”

ThecommonmythwhendivingintoaKetogeniclifestyleisthatonceweremovethepasta,thebread,potatoes,andcarbsingeneral,thatwelosealotofthefunfoodsandflavoralongtheway,especiallywhendieting.

Thisofcoursedoesn’thavetobethecase.

Let’sadmitit,almostallofusperiodicallysufferfromthedreadedsnackattackandI’mthefirsttoagreewithyouthatthisisok.LifeismeantforlivingandIforone,amnotashamedoffeelinglikeatastytreatwhenthemoodtakesme.

We’reonlyhumanafterall!Wedeservetobehappy,andarmedwiththerightrecipesthere’snoneedtoacceptanibblefreefuture!

So…howdoweenjoysnackingandstayontrack?Whatdowedowhenthe

cravingshit?

Stayinginketosisiskey.Thepre-packagedandprocessedchips,pretzels,candyandothertemptationsneedtostayrightwheretheyare,ontheshelvesandintheshops.

Instead,withabitofcreativeenergy,carefulingredientselection,andtherightrecipesinthehandsofaKetoconnoisseursuchasyourself,wecanmakemouth-wateringmasterpiecesthatareadelighttothepalateandperfectforourlifestyleoflivinghealthy,losingweightorbodysculpting.

ThegoalistobeabletomakeportableanddeliciousKetogoodiesthatsatisfyahungeryetleaveyoufeelingcuriouslyguiltfreeintheblissfulaftermath.

SothisbringsustotheotheroverwhelminglypositivecommentreceivedforthefirstKetoLivingCookbook,regardingthenutritionalinformationcalculatedoneveryrecipe.

Therearemanytoolsavailabletous.Ketostix,breathacetonedetectors,bloodKetonemetersandthelistgoesoninourjourneytoquantifyourselvesandstayinastateofKetosis.

Myintentionwiththisrangeofbooksistoprovideanothersupportivetoolinyourarsenaltoassistwithkeepingyouontrack,andreachingyourgoalswhatevertheymaybe,withnutritionalinfoandnetcarbohydratecountperservingincludedforeverysinglerecipe.

Thisinformationhasprovedinvaluableformanyreadersinhelpingchoosesuitablerecipes,mealsandportionsizesthatfitwithintheirpersonalmacroallowanceforeachday.

Sowithoutfurtherado,aheadliesacornucopiaofnutritionallycalculated,fantasticsnackingpleasure.

Pizza,pancakes,muffins,andmeatballs.Ice-cream,fatbombs,nuttydelights,cakes,guacamole,burgersandmoreawaits.

TheKetoLivingCookbook2contains101ofmyveryfavoriteKetogenicsnackrecipes,witheasy-to-followinstructionsandplentyofvarietydesignedtoleaveyousighingwithpleasureandcomingbackagainandagain.

There’srarelyaneedforanyfancyequipmentorforavastrangeofingredients.Infact,ifyoualreadyfollowaKetolifestyleyouwilllikelyhaveastockofmanyoftheitemsrequired,alreadyontheshelf.

Ijustknowyou’regoingtoenjoythiscollectionofrecipesintheKetoLivingCookbook2andI’msohappytobeabletobeapartofyouradventuretowardsahealthiernewyou!

LoveandKetoforlife!

Ella

DISCLAIMER

Beforewegetstarted,aquicknoteonthenutritionalinformationfoundatthebottomofeachrecipe.

Simplyput,I’vedonemybesttofastidiouslycalculatethemacronutrientbreakdown,howeverobviouslytherewillbevariationsineveryone’sexactkitchencreation,duemainlytobrandchoices,differentcutsofmeats,absorptionoffatsinfryingetc.

Soplease,understandthatasageneralrulethenumericalvaluesshouldbefairlycloseinthecalculations,andareincludedprimarilytoserveasabeneficialguidetokeepingyouontrackinachievingyourgoals.

AndasanFYI,thenetcarbcounthasbeencalculatedbydeductingthedietaryfiberfromthetotalcarbohydrates.

Icertainlyhopethattheinfoprovesusefulandaccuratetoyou,andofcourseifyouwishtodoublecheckmycalculationsonanyrecipe,Iwouldalwaysrecommendthatyoupleasedosoifyoufeeltheneed.

GRANULATEDANDPOWDEREDSUGARSUBSTITUTES

Aftermuchthought,Idecidedthatinabookthatincludessomerecipesthatcallforagranulatedorpowderedsugarsubstitutetobeaddedasaningredientinsomecases,thisinformationreallyneededtobesharedtoclearupalotofthemisinformationsurroundingsugaralternativesavailabletousasconsumers.

Incaseswherearecipecallsforasugarsubstitute,weareofcourselookingtouseaproductthatisforallintentsandpurposesacupforcupexchangeforsugarbyvolume,andoneshouldattempttousepowderedfortherecipesthatrequireit,andgranulatedinthoseinstances.

Ifyouarechoosingtopurchaseastoreboughtblendandcanonlyfindgranulated,youcanuseablendertomakepowderediftherecipecallsforit.

Forourpurposeswhereasugarsubstituteisusedinarecipe,inallnutritionalpanelsthishasbeencalculatedandaddedtothetotalsasiftheincreasinglypopularsweetpolyol(orsugaralcohol),Erythritolwasused,andthishasbeencalculatedat0.2carbcaloriespergram.

Ifhowever,youdecidetouseanalternativesweetenerorcreateyourownblendsuchasthe‘Ella’sAllPurposeMix’examplerecipeprovidedattheendofthissection,youwouldneedtodoadifferentnutritionalcalculationforeachrecipeaccordingly.

Now,Ithinkit’simportanttolookatthismorecarefully,tounderstandtheoptionsavailable.

Everysugarsubstitutebrandontheshelfcontainsdifferentingredients,thetwomaincomponentsbeingthesweeteneritself,andifrequiredabulkingagenttobringtheproductuptoacupforcupmix.

Whatweareofcourselookingforistheperfectbalanceofmouthfeel,texture,lowestcarbcontent,andsimilarityinbakingproperties,andofcoursecarriesahistoryofproductsafety,andminimalifanydiscomfortfromuse.

Ifyoudon’twanttooverthinkthingsatall,andjustgetstraighttothekitchen,thenyourmostbasicbakingsweeteneralternativethatrequirestheleastamount

thenyourmostbasicbakingsweeteneralternativethatrequirestheleastamountofworkandeffortistousepureErythritol,asugaralcohol.

Erythritol,whenusedindirectreplacementforsugaris70%assweetassugarwith90%absorbedinthesmallintestineandnotmetabolised,excretedunchangedintheurineandtheremaining10%onlypartiallymetabolised.TheseuniquepropertiesgivesErythritoladocumentedfigureofonly0.2caloriespergram,asopposedtowhitetablesugars3.8caloriespergram.

Somelooselyarguethecaloriecontentisreallyevenclosertozero,andthatnoneisabsorbed,andinfactislistedassuchonlabelsinJapanandtheUnitedStates.Othersmaintainthataround5-10%isabsorbed,givingitacaloriccountofapproximately0.24caloriespergram,whichseemsclosertoscientificfactinmyopinion.

Eitherway,thisisaverynicelowcarb,lowGIingredienttousethatisalsodentalfriendly.Thereareminimalcomplaintsofstomachupset,withreportsofanykindofnauseaonlyarisinginsensitiveindividualsconsumingover50gofproductperday,whichinbaking,isusuallyafairamountofservings.

Soforstartingout,thisisagoodallroundsugarsubstitute.Ifthe70%sweetnessdoesn’tquitemeetthegrade,eitheracouplemoretablespoonspercupcanmakeitupwithoutalteringthestructureofmostrecipeswithanyrealdetriment,orpreferablyI’dsuggestaddingacoupleofdropsofaliquidsweetenerofyourchoicesuchasSteviawillalsosuffice,andaddanicesynergytotheflavor.

AsidefromErythritol,almostallotherKetorecommendedsugaralternativesaresopowerfulinsweetnessthatmanybrandsontheshelfneedtousebothaproprietaryblendofasweetenerandsomefillertomakeupthevolumetoacuptocupapproximationtosugar,moresuitedtobaking.

Withtheseblends,thereareconsiderationswitheachandeverycombination.

Soit’stimetogeteducatedonlabelreading.

FirstIshouldmentionthatwhenreadingthenutritionalinformationonthelabelofmanycuptocupsugarsubstitutepackagestoexercisecaution,asmanyproductsareoutrightlistedaszerocalories.

Thereappearstobealegislativeloopholeinsomecountriesthatclassifiesamountsassmallasateaspoonasa'serving'andthereforenegligibleenoughin

amountsassmallasateaspoonasa'serving'andthereforenegligibleenoughincaloriestopasslabellingguidelinesasazerocalorieperservingproduct.

Obviouslythisleavesuswithoutthefullpicturewhenusingtheseproductsinlargerquantities,apictureveryimportantforourneeds.

AlthoughIcouldreferyoustraighttothemanufacturer’swebsites,andingredientlistings–evenmanyofthesewebsitesareoptingnottoincludethisinformation,insteadsimplyrunningwiththe‘Zerocalorie’claims.

Soitbecomesuptoustodoourresearchonwhatconstitutesasweetener,asugaralcohol,andafillerandthepotentialusesofeach.Themostcommonwithafewofmynotesareasfollows.

SWEETENERS

AgaveNectar(GI–15)

Ipersonallyavoidthishighcarboption.It’slessglycemicthanglucosebuthasalmostthesamecaloricresult.

Aspartame(GI-0)

Athightemperatures,thisartificialsweetenerbecomesunstableforbaking,soaspartameisano.

Monkfruit(LuoHanGuo)(GI-0)

Thissweetenerisextractedfromfruitandis150xsweeterthansugarandistastyasacarefullymeasuredadditiveinablend.SomebrandsmakesaninterestingmixofthisandErythritoltotryandcloselymatchthetasteand‘cupforcup’usageofsugar.

Saccharine(GI-0)

Notgoodforbaking,andhasabitteraftertaste.

Stevia(GI-0)

Thisglycosideextractedfromtheleafofaplant,is300xthesweetnessofregularsugar,andalsoapopularchoice.Overtheyearssteviahastakenabitofcriticism,firstlyforitswelldocumentedaftertastereminiscentofliquorice,

criticism,firstlyforitswelldocumentedaftertastereminiscentofliquorice,whichseemstohavebeenallbuteliminatedintherefinedliquidformavailablefrommanybrands.

Secondly,thejuryseemstostillnotbecompletelyfinishedwiththesafetyofstevia.Reportsandtestsshowthatnormalquantitiesarefine,butthereweresomeunfortunateratstestedalongthewayinmuchlargerdosagesthatdidn’tfaresowell.

MyverdictonSteviapersonally,isthatthesmallquantityrequiredissuitableingeneralasanadditivetoablend.

Sucralose(GI-0)

At600xstrengthandaflavorprofilethatverynearlymatchessugar,thisartificialsweetenerneedstobeaddedwithaprecisecalculation,althoughagainIshouldnotethatdataisstillbeingcollectedontheproductandisnolongergloballyacceptedascompletelysafebasedonsomestudiesoflongtermuse.

POLYOLSORSUGARALCOHOLS

Inacategoryoftheirown,butalsowhatwewilllisthereasasweetenerareSugarAlcohols,aclassofpolyol,buthavenofearifyouaresober,therecontainnoethanolsoit’snotreallythatkindofalcohol!

Sugaralcoholsoccurnaturally,andareoftenobtainedthroughhydrogenationandfermentationprocesses.

Polyolsusedasasugarsubstitutebymostindividualswillbefine,althougheachcancausevaryingdegreesofgastro-intestinalcomplaintsinhighconsumptioninsensitiveindividuals.

Alsothestrengthofsweetnessandthereforevolumeinbakingusageofasugaralcoholisclosertothatofsugar,incomparisontothemany100xormorestrengthoptionsinthepreviouscategory.

AllofthesearelowGIthough,andtheteethdon’tseemtosufferasaruleeither.

Erythritol(GI-1)

Recommended-asmentionedaboveErythritolisano(toverylow)GIpolyol,

Recommended-asmentionedaboveErythritolisano(toverylow)GIpolyol,containsonly0.2calories/gram,is70%assweetassugarwhenusedcupforcupinplaceofsugar,anddoesn’tpromotetoothdecay.

Also,beingabsorbedinthesmallintestinegivesitlessofalaxativeeffectthanothersugaralcohols.

LookforpureErythritolwithnofillersifseekingthelowestcalorieproduct.ProprietaryblendsorcarefuladdingofsmallamountsofotherhighstrengthsweetenerssuchasStevia,SucraloseorMonkFruitcanworkwellinconjunction,andwillnotaddsignificantlytocaloricorcarbcontent.

Mathsisimportantherewhenworkingoutquantitiesassomesweetenersare100’softimesstrongerthanregularsugar!

Also,largerdosesover50ginadayhasbeenknowntopotentiallybringaboutsideeffectsinparticularlysensitiveindividualssuchashives,stomachrumblingandnausea.Alsoincreasedurinationandthirstisprettycommonwithallsugaralcohols.

Anecdotally,itappearsthatErythritolcanalsohaveadryingeffectonsomefoods–soit’sfineinmoisterrecipes,butuseyourjudgement,andperhapscompensatewithadryerbakedrecipebyaddingalittlexanthumgumandcreamcheeseforexample.

Inthesamevein,anobakecheesecakeforexamplewithnoliquidingredientmaysufferusingErythritolwithdrying/recrystallizing.

Lastly,notallbutsomereportanunusualtasteincertainfinalproducts,suchaswhenchocolate,coffeeorpeanutbutteristhemaincomponentofthedish.

Glycerol/Glycerine(GI-5)

Inmostcases,Iwouldsuggesttoavoid–Glycerinehasabout2/3thesweeteningpowerasregularsugaranditactuallycontainsslightlymorecaloriesthansugar,having27caloriesperteaspoonversussugar's20calories.However,ateaspoonortwoofthiscanbeusedinice-creamasapowerfulfreezingpointdepressor,andtohelpreduceicecrystalsfromforming.AlsothetastewillsufferabovethisquantityandonaKetodietI’mcarefulnottoaddtoomuch,orinsteaduseanalternative.

Sorbitol(GI-4)

Avoidoverall,ithasabout3/4thesweeteningpowerasregularsugar,withabout2/3thecalories,alsocarriesaslighteffectonbloodsugar,andapronouncedlaxativeeffect.

Xylitol(GI-12)

ForKetospecifically,Imainlysteerclearofthissugarsubstitute.Ingeneralhowever,ithassomepositives.

It’scupforcupinusage,andjustassweetassugar,actuallyhaspropertiesbeneficialtodentalhealth,andtheGIisonly12,but…itcontainsjust40%lesscaloriesthansugar,soingeneraldependingonthereciperequirement,thisistoohighifwewanttoreducecarbs,whichwedo–thatbeingsaid,Xylitolcouldpossiblybeusedminimallyinablendifthetasteappealedandthemixbenefittedtherecipe.Aswithmanysugaralcoholsthough,Xylitolcanhavealaxativeeffect.

Isomalt(GI-2),Lactitol(GI-3),Mannitol(GI-2)

Allhaveabouthalfthesweeteningpowerasregularsugar,withhalfthecaloriesgiveortake,andbasedonthisIwouldavoidthese.

Maltitol(GI-35)

IavoidanythingcontainingMaltitol,asitisstillheavyincaloriesandhasapronouncedeffectonbloodsugar.Ifyoureadthesideofmany‘Low-Carb’proteinbars,lookfortheMaltitolcontent.Inmyopinion,youshouldtreadcarefullytoavoidapotentialtrap.

FILLERS

Whetheryou’llfindafillerornotinaproductontheshelf,orifyouneedtoincludeoneinablendyoumixupyourselfathomedependsonacoupleoffactors.

Firstly,themathsbehindthesweetnessintensitypervolumeofsugarsubstituteneedstobecalculated,andsecondly,ascientificbenefitinherentfromtheadditionofcertainfillersisoftenarecipedependentfactor,whichwewillgetintoinamoment.

intoinamoment.

Belowareafewofthemorecommonlyknownfillers,andsomenotesoneach.

Maltodextrin(GI-110)andDextrose(GI-100)

AvoidasthesebulkingagentscontainaveryhighGIandanearcarb/caloriepergramcountassugar(SucrosehasaGlycemicIndexof100).

Polydextrose(GI-6)

OK–nowthisisasyntheticpolymersynthesizedfromdextroseandaprettygoodfillerinmoderation,ithasanoverallgoodprofile,sportingalowGIandacaloricvalueofaround1caloriepergram.

Thiscancertainlyaddupquickly,althoughonceyouknowyoursubstituteswell,usingPolydextroseinsomerecipescangivebetterresultsasanalternativeorblendedintocertaincreations.

Forinstance,it’saprettygoodfreezingpointdepressorsimilarinsomewaystosugar.Ice-creambenefitsinoverall‘scoopability’byincludingPolydextroseinasugarsubstituteblend.

Polydextroseactuallyalsohassomesweetness,butbyitselfwillnotusuallybesweetenough,andaswithfillersingeneral,willrequireasweeteneradded.

Asanaside,foranon-bakedapplication,dissolvingthePolydextrosefirstinawarmliquidisfairlyessential.

SomepeopledoreportdigestiveissuesconsumingPolydextrose,andthereforequantityshouldbemeasuredwithcare.

Also,havingrecentlygonealittleoutofstylealittleinlowcarbcircles,it’sareasonablydifficultingredienttotrackdownandmayrequiresomeresearchtofindifattemptingtousethisinablend.

InulinandOligofructose(GI-1)

Thesearealsoagoodoptioninablend,withsimilarpropertiestoPolydextrose.

Oftenextractedfromchicoryrootorsynthesizedfromsucrose,thesefiberfillerscontainaround1.5caloriespergram,anecdotallythiscanbelessinsome

containaround1.5caloriespergram,anecdotallythiscanbelessinsomeindividualsdependingonhoweachpersonprocessesfiberofthisnature.

BenefitsinablendthatincludesErythritol,mayincludehidingthecoolingeffectErythritolcarries.

Again,thesefiberscancausegastro-intestinalissuesinaboveaveragedoses.

AWORDONBLENDSANDBRANDS

Thecombinationsyoucanfindontheshelves,manytouting‘Zerocalorie’claimsisquiteextensive.

MaltodextrinandSucralosecouldbethecontentsofoneblend,oryoumaydiscoverahigherpricedbutnicelyreviewedErythritolandMonkFruit.SomeblendsarefoundcontainingOligofructose,orInulin/ChicoryRootispopular,thenthereissomethatcontainPolydextrose,andsomemayuseapercentageofacombinationofsweetenersbutstillalsouseapercentagewhitesugarasaningredientinanattempttoadvertiseloudlytheir‘tasteslikesugar,reducedcaloriebrand’.

Andwithblendinhand,someexperimentingbakersmayalsoaddadditionalbulktoarecipewithscientificallymeasuredportionsofGuarorXanthanGum,PsylliumHusk,orotherfibersoringredientsforadditionalstructureandintegrity.

ELLA’SALLPURPOSEMIX

Inmakingourownsugarsubstitute,theultimategoalforusinablendistomimicsweetness,andaddbulkwhileheavilyreducingcarbsandcalories,andofcourseGIkeepinginmindthatsweetenersoftencombinesynergisticallyinawaythatmakesamorenaturalproduct.

ForaprettygoodallroundverylowGIbaking'sugar',Ioftenuse75%pureErythritol,25%PolydextroseorInulin,andacarefullymeasuredamountofluohanguo,sucralose,orsteviatotaste.

Inaddition,ultimatelythebestmixwillvarydependingonexactlywhatyouaretryingtocook.

THEICE-CREAMEXAMPLE

THEICE-CREAMEXAMPLE

Sometimesweneedtorevisitourblendtobettersuitarecipe.Forexample,thehardnessofice-creamislargelycontrolledbythecombinationofsweetenersused,astherearevariousfreezingpointsforeach.

Withoutgettingtootechnical,regularsucrosehasafreezingpointof1.0x,Erythritolis2.8xthis,andPolydextroseis0.6x–soitmaybeadvisabletoaddmorePolydextroseandlessErythritoltogettheconsistencyjustrightwhenbuildingasugarsubstituteforthisicytreat.

Maltodextrin,asidefromitsotherreasonsasapoorchoicehasafreezingpointof0.1x,sounlessyouwantabrickofice-creaminthefridge,you’davoidanythingcontainingthis.

Infact,withicecreamtherearemanytrickstogettheconsistencyjustright.Asyourexperimentationdeepens,youmayfindyourselfaddingateaspoonortwoofglycerine(seenotesforwhyinGlycerineabove).

Or,youmayevenopttoaddacoupleoftablespoonsofvodkatoaliter.Thiswillhaveasimilarbenefit,butwilleffectivelychurnupan‘adultsonlybatch’.Thealcoholdoesn’tfreezesotheendproductisagain,morescoopable–butofcourse,ifmakingthisbatch,youshouldbecarefulthekidsdon’tgetintoit!

Andtocontinuetoaddtotheice-creamconfusion,toomuchPolydextrosecanbetoogummy,andtoomuchErythritolcancausecrystallization.

Oh,thejoysofcooking!Ice-creaminparticularhowever,isadelicateflowertoworkwith,that’sforcertain.

INCONCLUSION

Soinconclusion,thesimplestandlowestcarbchoiceistobakewiththesugaralcoholErythritol,keepingawareofhowyourbodyreactstoamountsaroundorover50gaday,andbeingcarefultowatchhowcertainrecipeshandletheingredient,andyouroverallenjoymentofthetasteandlevelofsweetness.

Asyouentertheslightlymorecomplexexperimentationphase,addingdifferentsweetenerswillcreatesomelovelysynergyandisinsomecasesmandatoryforareallyeffectiveflavor,andadjustingthebalanceofErythritoltoincludea

varyingratioofPolydextroseorInulinwillgivedifferentresultsagain,dependingonthescienceandstructureofthedishtakingintoaccountavarietyoffactorssuchasdishdryness,flavor,freezingpointrequirementsetc.

Almosteveryonewillfindorcreateamixorabrandthatworksperfectlyforthemwithjustalittleresearch,andwhenyoudo,you'llhaveevengreaterconfidenceincookingthesedishes.

Inthemeantime,pleaseexperimentyourself,ortrymy‘Ella’sAllPurposeMix’.Mostimportantlyhavefunwiththerecipesahead,onlyahandfulofthemuseasugarsubstitute,butthisisgoodinformationtocarrywithyoufromhereon.

LIQUIDSUGARSUBSTITUTES

Asseveralofthesweetrecipescallforaliquidsweetenersugarsubstituteinsteadofapowderedorgranularoption,it’simportanttoaddthisnotetothebookonquantitiesused.

WediscussedsweetenerssuchasStevia,andSucraloseinthelastsection,andtheseareoftenavailableinliquiddrops.

Forourpurposes,Ihavekeptthingsreasonablysimple,andwhereverthereisaningredientlistingforaliquidsugarsubstitute,IhavesimplyusedliquidStevia.

However,tocomplicatethingsjustalittle,differentbrandsofSteviaextractcanhaveavaryingstrengthsweetnessdependingontheactualpercentageofSteviolcontentaddedtotheproduct.

Alsobranddependant,thereisvarietyintasteandbitternessofSteviadependingonwhethertheSteviolextractedfromtheplantareeitherSteviosidesorRebaudiosides(lessbitter,andalmost50%sweeter),andthisisn’talwaysmarkedclearlyonthelabel.

Ipersonallyprefertheflavorofasteviasweetenermadewithascloseto100%rebaudiosidesaspossible,howeverindividualtastesmayvary.

Soinclosing,whereveryouseeliquidsweetenerusedinarecipe,thisiswhatIhaveusedasmyingredient,andmeasurementshavebeencalculatedaccordingly,whichworksouttoaboutateaspoonofproductbeingtheequivalentofacupofsugar.

Dependingonbrand,orifusinganalternativesuchassucralosewhichisdoublystronginsweetness,youwillneedtoadjustquantitiesaccordingly,andthetastetestisusuallybestpractice!

SAVORYTEMPTATIONS

SKEWEREDLAMBFILLETWITHROSEMARY

Acanapéforaspecialoccasionorjustforyourpureindulgence!

Makes20

INGREDIENTS:

1tbsp.groundcumin1tbsp.groundturmeric3dropsliquidsteviaextract(adjusttotaste)1tbsp.hazelnutoil(orothernutoil)2clovesgarlic,crushed1tbsp.freshcilantro,chopped2staranise,groundSaltandpeppertoseason2poundslambfillet1smallbunchfreshmint,chopped4ouncesthickplainyogurtVegetableoilforfrying20rosemarystalks

DIRECTIONS

1. Mixtogetherthefirstseveningredientsinalargeceramicbowl.

2. Seasontotaste.

3. Cutthelambintostripsandplaceinthesamebowl.

4. Marinadeforatleast3hoursorovernight.

5. Mixtogetherthechoppedmintandyogurt.

6. Whenyouarereadytocook,threadthelambontotherosemaryskewersandfrythemoverahighheatinalittlevegetableoiluntilnicelybrowned.

7. Servewiththeyogurtandmintdipinabowl.

NutritionalFactsperskewer:Calories108,Fat5.1g,Carbohydrate0.8g,DietaryFiber0g,NetCarbs0.8g,Protein13.5g.

CUCUMBERANDAVOCADOCROÛTES

Acrunchysnackwhichiseasytoprepareandlooksamazingwithfreshgreencolors.Experimentusingtunainstead.Alsogoodwithsomefinelychopped,hard-boiledeggontop!

Makes20

INGREDIENTS

1cucumber,cutinto20x¼inchslices8ouncescreamcheese1large,ripeavocadoLemonjuicetotasteAfewdropsTabascosauce(chilisauce)Greenonionslices4ouncecanredsalmon,flaked

DIRECTIONS

1. Removetheavocadofleshfromtheskinanddiscardthepip.

2. Mashtheavocadotogetherwiththecreamcheeseandbeatwelluntilsmooth.

3. SeasontotastewithalittlelemonjuiceandafewdropsTabasco.

4. Spoon,orpipethemixtureevenlyontothecucumberslices.

5. Topwithsomeflakedsalmonandatwistofslicedspringonion.

6. Serve.

NutritionalFactspercroûte:Calories72,Fat6.3g,Carbohydrate2.3g,DietaryFiber1.0g,NetCarbs1.3g,Protein2.4g

PARMESANWALNUTWAFERS

Crunchy,cheesewaferstoserve,astheyareorwithasoftdip.Thesekeepwellinanairtightcontainer.Tryusingdifferentnutsintherecipeorleavethemoutaltogetherifyoulike.

Makes40

INGREDIENTS1TBSP.BUTTER,UNSALTED6OUNCESPARMESANCHEESE,FINELYGRATED2TBSP.WALNUTS,FINELYCHOPPEDFRESHTHYME

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Lineseveralbakingtrayswithparchmentorgreaseproofpaper.

3. Combinethebutterandcheesetogetherinafoodprocessororbyhand.

4. Mixinthewalnuts.

5. Dropspoonfuls,wellapart,onthepreparedtrays.

6. Sprinklewithsomefreshthyme.

7. Brownintheovenforabout8minutes.

8. Removefromtheovenandleaveonthetrayforaminutetoset.

9. Removethecrispsandcoolcompletelyonawirerackuntilcompletelycool.

NutritionalFactsperwafer:Calories19,Fat1.4g,Carbohydrate0.3g,DietaryFiber0g,NetCarbs0.3g,Protein1.5g

MOZZARELLABATONS

Popinyourmouthfingerfoodforentertainingoraneverydaytreat!

Serves8

INGREDIENTS:3LEMONS

1poundfreshmozzarellacheese2largegarliccloves,crushed½tsp.salt½cupoliveoilFreshthyme,finelychopped

DIRECTIONS:

1. Heatagriddlepanoveramediumheat

2. Cut12thinslicesfromthelemonsandsqueezetheresttogiveapproximately4tablespoonsofjuice.

3. Cutthecheeseintolongrectangles,eachabout¼inchthick.

4. Inasmallbowlmixtogetherthecrushedgarlicandthesalt.

5. Usingasmallspoonaddthelemonjuiceandmixtoapaste.

6. Whiskinenoughoftheoliveoiltomakeamayonnaisetypeconsistency.

7. Tossthelemonslicesandthecheesebatonsinthismixture.

8. Placeonthegriddlepanandgriddlefor2–3minutes,turninghalfwaythrough.

9. Removefromtheheat,placeonaservingplatterandsprinklewiththymebeforeserving.

NutritionalFactsperserving:Calories286,Fat24.1g,Carbohydrate4.8g,DietaryFiber0.9g,NetCarbs3.9g,Protein15.1g.

ORIENTALBEEFBALLS

Tinybeefymeatballstoserveastheyareoroncocktailstickswithadippingsauce–soy-gingertastesgoodandaddsagreattang!

Makes30

INGREDIENTS:1POUNDGROUNDBEEF1OUNCEONION,VERYFINELYCHOPPED1FRESHEGG

½tsp.saltPinchblackpepper2clovesgarlic,mincedForthesauce:

¼cupsoysauce

2tbsp.ricewinevinegar1tbsp.freshginger,grated1tbsp.greenonion,chopped1clovegarlic,minced2dropsliquidsteviaextract(adjusttotaste)

DIRECTIONS:

1. Pre-heattheovento425°F

2. Havereadyabakingsheetwitharim

3. Putalloftheingredientsforthebeefballsintoabowlandmixtogetherlightlywithyourhands.

4. Shapethemeatintosmallballsabout1inchindiameter.

5. Placeonthebakingtrayandbakeintheovenforabout12minutesuntilbrownbutnotdry.Makesurethattheyarecookedthrough!

6. Next,placeallofthesauceingredientsinasmallbowlandmixwelltogether.

7. Placeeachmeatballonacocktailstickandserveonaplatearoundthedippingsauce.

NutritionalFactspermeatball:Calories34,Fat1.1g,Carbohydrate0.5g,

DietaryFiber0g,NetCarbs0.5g,Protein4.9g

CHEESYSAUSAGEBALLS

Aheartybreakfastdishthatisdelicious,fillingandextracheesy!

Makes24

INGREDIENTS:24OUNCESPORKBREAKFASTSAUSAGE12OUNCESCHEDDARCHEESE,GRATED24SMALLCUBESCHEDDARCHEESEFATFORFRYING

DIRECTIONS:

1. Removethesausagemeatfromtheskinsandplaceinalargebowl.

2. Mixinthegratedcheeseandblendwell.

3. Forminto24ballsofequalsizewithyourhands-moldthesausagearoundthecubesofcheddar–lightlydampenyourhandswithwaterifthemixturesticks.

4. Heatthefatinadeepskilletandfrythesausageballsuntilbrownonallsidesandcrisp.

5. Servewarm.

NutritionalFactsperportion:Calories189,Fat16.9g,Carbohydrate0.4g,DietaryFiber0g,NetCarbs0.4g,Protein8.9g.

OVENBAKEDPARMESANCHICKENBITES

Well,chickenballsifyouprefer,dressedinsauceandtoppedwithcheese!Thisdishcanbemadeinindividualovenproofdishesandwillre-heatwellifkeptinthefridgeMakes24

INGREDIENTS:1POUNDWHITECHICKENBREASTMEAT,GROUND1CUPALMONDFLOUR½CUPPARMESANCHEESE,GRATED½CUPFULLCREAMMILK1TSP.SALT

Pinchblackpepper½tsp.driedoregano1cupmarinarasauce3ouncesfreshmozzarellacheese

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Greaseanovenproofdishandsetaside.

3. Inalargebowlmixtogetherhalfofthealmondflour,theparmesan,milk,seasoningsandherbs.

4. Addthechickenandstiruntiljustcombined.

5. Dividethemixtureinto24portionsandgentlyrolleachintoaball.

6. Rolleachballintheremainingalmondflourtocoatandplaceinthegreasedovenproofdish.

7. Placethedishintheovenandbakefor20minutesturningonce.

8. Whendonespoonthemarinarasauceovertheballsandtopeachwithasmallsliceofmozzarellacheese.

9. Bakeforafurther15minutesuntilpipinghotandthecheeseisbeginningtomelt.

10. Removefromtheovenandsprinklewithdriedoregano.

NutritionalFactschickenball:Calories72,Fat3.1,Carbohydrate2.2g,DietaryFiber0g,NetCarbs2.2g,Protein8.6g.

SALAMIROLLUPS

DeliciousSalamislicesrolleduparoundacreamycheesefilling–agreatlunchtimetreat.Cutsmaller,orusesmallerdiametersalamiforaketopartysnackoption!

Makes8

INGREDIENTS:8LARGESLICESSALAMI8OUNCESCREAMCHEESE½CUPPLAINYOGURT3CLOVESGARLIC,FINELYCHOPPEDDASHWORCESTERSHIRESAUCESALTANDPEPPERTOTASTE

DIRECTIONS:

1. Mixtogetheralloftheingredientsexceptthesalami.

2. Divideintoeightevenportions.

3. Placeoneportionalongthemiddleofasliceofsalami.

4. Rollupfromoneside.

5. Repeatwiththerestofthemixture.

NutritionalFactsperroll:Calories170,Fat14.6g,Carbohydrate3.1g,DietaryFiber0g,NetCarbs3.1g,Protein6.7g.

STUFFEDPEPPERPOPPERS

Sweetbabypepperswithanavocadoandbaconfilling–deliciouspopinthemouthsnackforanytimeoftheday.Easytomaketoo!

Makes12

INGREDIENTS:

12babybellpeppers,redoryellow2largeripeavocados1smalllemon,juiced¼cupcilantro,chopped1tsp.hotchilisauce12rashersbaconSaltandpeppertotaste

DIRECTIONS:

1. Pre-heattheovento375°F

2. Cutthepepperslengthwiseintohalvesandremovetheseedsandanymembrane

3. Placeonabakingsheetandbakeforabout12minutesuntiltenderbutnotsosoftthattheycollapse!Removefromtheoven.

4. Meanwhile,frythebaconinalargeskilletuntilbrownandcrisp.Drainonpapertoweltocool.

5. Crumblethebaconorchopveryfinely.

6. Preparethefillingbymashingtogethertheavocadoflesh,withthelemonjuice,cilantro,chilisauceandseasoningtotaste.

7. Mixinthecrumbledbacon.

8. Usingateaspoonfillthepepperswiththeavocadomixtureandenjoy.

9. Thesepoppersdon’tkeepwellsoeatthemupandmakesomemore!

NutritionalFactsperpopper:Calories141,Fat10.8g,Carbohydrate4.6g,DietaryFiber2.6g,NetCarbs2.0g,Protein8.8g.

AVOCADOGUACAMOLE

Atraditional,all-timefavorite!Enjoyeverywhichwayyoudesire!

1largebowlserves12

INGREDIENTS:3RIPEAVOCADOS2TABLESPOONSOFFRESHLYSQUEEZEDLIMEJUICE1SMALLSHALLOTORREDONIONVERYFINELYCHOPPEDSALTANDFRESHLYGROUNDPEPPERTOTASTEPAPRIKAORALITTLECAYENNEPEPPERTOGARNISH

DIRECTIONS:

1. Cuttheavocadosinhalflengthwiseandremovethepit.

2. Peeltheskinoffanddicehalfofthefleshintoalargeglassbowl.

3. Mashthefleshwithaforkandmixwiththefreshlimejuice.

4. Dicetherestoftheavocadoandgentlymixitintothemashedavocadoandlimemixturetogetherwiththefinelychoppedshallotoronion.

5. Seasontheguacamolecarefullywithsaltandpepper.

NutritionalFactsperserving:Calories106,Fat9.8g,Carbohydrate5.2g,DietaryFiber3.5g,NetCarbs1.7g,Protein1.0g.

ASPARAGUSINAPROSCUITOBLANKET

Scrumptious,quickandjustsosimpleforanytimeormealoftheday!

Makes32/Serves8

INGREDIENTS:32SMALLSPEARSOFFRESHGREENASPARAGUS16SLICESPROSCIUTTOHAMOLIVEOIL

DIRECTIONS:

1. Thoroughlywashanddrytheasparagusspearsandsnapofftherootendiftough.

2. Cutthehamslicesinhalfandwrapeacharoundanasparagusspear.Makesurethatthebaseiscovered–thetopmaybeleftopen.

3. Inalargeskilletheatalittleoliveoilandfrythewrappedasparagusforabout6minutesturningcarefullyhalfwaythrough.

4. Servewhilststillhotforwhichevermealyouprefer.

NutritionalFactsperservingof4:Calories91,Fat4.7g,Carbohydrate3.1g,DietaryFiber1.3g,NetCarbs1.8g,Protein9.8g.

BEEFYSCOTCHEGGS

FancyaScotcheggwithagarlickybeefycoating?Theseareniceandfilling,willmakeyourmouthwaterandareverylowincarbs!

Serves6

INGREDIENTS:1¾POUNDSMINCEDBEEF(NOTTOOLEAN)6LARGEEGGS10MEDIUMCLOVESOFGARLIC(MOREORLESSTOTASTE)PAPRIKAPOWDER

DIRECTIONS:

1. Hardboiltheeggsandwhencoolcarefullytakeofftheshell.

2. Crushorveryfinelychopthegarlic.

3. Mixtheminceandgarlicanddivideitinto6equalportions

4. Flatteneachportionofbeefwithyourhandstoformaflat,thinpatty.

5. Mouldeachmeatportionaroundanegg,gentlyformingitintoanicelyroundedshape

6. Grillorbakethe‘eggs’untilcooked.

7. Servetheeggscutinhalvesandsprinkledwithpaprika.

NutritionalFactsperegg:Calories319,Fat13.3g,Carbohydrate0.7g,DietaryFiber0g,NetCarbs0.7g,Protein46.5g

CHICKENANDBACONWRAPS

Ohmygoodness!Whatisthatdeliciousaromaemanatingfromthekitchen?Yourguestswilllovethesedroolworthytreats.

Makes30

INGREDIENTS:

1¼poundsofchickenfillets10rashersofbacon

DIRECTIONS:

1. Pre-heattheovento375°F

2. Prepareabakingtraybycoveringitwithfoil.

3. Cutthechickenfilletinto30evensizedpieces.

4. Cuteachbaconrasherinto3.

5. Wrapapieceofbaconaroundeachpieceofchicken.

6. Placethechickenwrapsontothefoillinedtraywiththebaconseamdown.

7. Placethetrayonthemiddlerackoftheovenandbakeforabout25minutesuntilbrownandthebaconiscrisp.Youcanturnthepoppershalfwaythroughifyoulike.

8. Removefromtheovenanddraintheexcessfatawayonapapertowel.

9. Placeacocktailstickineachpopperandservehot.

NutritionalFactsperwrap:Calories59,Fat2.8g,Carbohydrate0g,DietaryFiber0g,NetCarbs0g,Protein8.1g

PEPPERONIPIZZA

Acheesebasepizzawhichcanbeusedtoholdavarietyoftopping!Pepperoniisusedinthisrecipebutyoucouldsubstitutewithmushrooms,ham,bacon,orwhateverpizzatoppingsfityournutritionalgoals.

Serves4

INGREDIENTS:8OUNCESMOZZARELLACHEESE,SHREDDEDGARLICSEASONINGITALIANHERBSEASONINGORHERBSOFYOURCHOICE2OUNCESPEPPERONI,CHOPPED

DIRECTIONS:

1. Heatalargenon-stickskilletoveramediumheat.

2. Whenhot,sprinkleinthecheeseinanevenlayertocoverthebaseoftheskillet.

3. Sprinkleoverthegarlicandherbseasoningsassoonasthecheesestartstobubbleaswellasthepepperoni.

4. Whentheedgesofthepizzabegintobrownanditbeginstoloosenfromthebottomoftheskillet,slidethepizzaoutontoaservingplate.

5. Allowtostandforaminuteortwotocoolalittleandtofirm.

6. Cutintoslicesandenjoy.

NutritionalFactsperportion:Calories241,Fat17.6g,Carbohydrate2.2g,DietaryFiber0g,NetCarbs2.2g,Protein17.9g.

CRACKLEDPORK

Porkscratchingatitstastybest.You’llhearcrunchinginthesilenceaseveryonetucksin!

Makesagoodbowlful

INGREDIENTS:

2poundsporkskinwithagoodfatlayerFineseasalt

DIRECTIONS:

1. Preheatyourovento325°F.

2. Lineabakingsheetwithparchmentpaper

3. Scoretheskinintothinstripsbutdonotcutthrough.Useasharpknifeforthis.

4. Rubtheporkskinwithplentyofsalt

5. Placetheskin,fatsidedownonthepreparedbakingsheet.

6. Placeintheovenandcookforabout2hours.(Beware,itwillsmelldelicious!)

7. Checkafteranhoursothattheporkisdonetoyourdesiredlevelofcrunchiness.

8. Whenreadyremovefromtheoven,drainwellandletitcoolabit.

9. Breakalongthescoredlinesandserve.

NutritionalFactsper2ounceportion:Calories308,Fat17.6,Carbohydrate0g,DietaryFiber0g,NetCarbs0g,Protein34.8g.

GROUNDBEEFJERKY

Afabulousjerkyrecipethatcanbedriedinaconventionaloven.Munchaway!

Makes30smallpieces

INGREDIENTS:3POUNDSGROUNDBEEF3TBSP.SALT4TBSP.LIGHTSOYSAUCEOLIVEOIL

DIRECTIONS:

1. Mixthesaltintothebeefinalargebowl.

2. Oilthebaseoftwolargedeepbakingsheetswitholiveoil.

3. Pressthebeefintothesheetsdividingitevenlybetweenthetwo.Itshouldnotbemorethat¼inchthick.

4. Brushthebeefwiththesoysaucebeforeplacinginalowoven,150°F.

5. Leavetodryoutovernight,orforabout10hours,untilthejerkyishard.

6. Pouroffanyfatthatmayhaveaccumulated.

7. Turnoutandcool.Breakintomanageablesizedpieces.

8. Storeinanairtightcontainerinthefridge.

NutritionalFactsperpiece:Calories45,Fat2.5g,Carbohydrate0.2g,DietaryFiber0g,NetCarbs0.2g,Protein5.5g.

SAVORYSTUFFEDMUSHROOMS

Aquickandeasyappetiser.Addalittlegratedmozzarellacheesetothestuffingtogivethemanextradimension.Enjoy!

Makes24

INGREDIENTS:24SMALLMUSHROOMS2CUPSOFCANNEDCRAB,TUNAORSALMON3TBSP.FINELYSNIPPEDCHIVES3CLOVESOFGARLICCRUSHED1TSP.FINELYCHOPPEDTHYME1TBSP.MAYONNAISESALTANDPEPPERTOTASTE

DIRECTIONS:

1. Cleanthemushroomsgentlyandremovethestalksandribs.

2. Pre-heattheovento375°F

3. Layoutonabakingsheet,topdown.

4. Drainfishandmixittogetherinabowlwithgarlicandherbs.

5. Addthemayonnaisetomoisten.

6. Seasonwithsaltandpeppertotaste.

7. Usingateaspoon,fillthemushroomcapsgenerously.

8. Bakeinthehotovenforabout12minutes.

9. Removefromtheovenandplaceonaservingplate.

10. Servewhilststillwarm.

NutritionalFactspermushroom:Calories31,Fat1.4g,Carbohydrate0.5g,DietaryFiber0g,NetCarbs0.5g,Protein4.0g.

ZINGYBACONEGGS

Theseeggsareexcellentforapre-dinnerappetizerorlunchparty.Forextrazing,topwithacayennepepperorathinsliceofpimento.

Makes24halves

INGREDIENTS:

12largefreerangefresheggs8rashersofbacon½cupmayonnaise1tsp.mustardpowder1tbsp.powderedcuminSaltandfreshlycrackedblackpepperPaprikafordusting

DIRECTIONS:

1. Hardboiltheeggs.Coolandpeel.

2. Frythebaconslicesinaskilletuntilcrispandgoldenbrown.Drainonkitchenpaper.

3. Crumblethecookedbaconintoamediumsizedbowl.

4. Cuttheeggsinhalflengthways.

5. Scoopoutyolksandaddthemtothebacon.

6. Addthemayonnaise,mustardandcuminintothebowlandmasheverythingwelltogether.

7. Seasontotastewithsaltandpepper.

8. Carefullyfilltheeggwhitehalveswiththebaconmixture.

9. Arrangeonaplateandservewithadustingofpaprika.

NutritionalFactsperhalfegg:Calories80,Fat5.7g,Carbohydrate1.6g,DietaryFiber0g,NetCarbs1.6g,Protein5.9g.

SAUSAGEANDEGGBURGERS

Ayummybreakfastorlunch‘fix’,especiallyonaSunday!

Serves4

INGREDIENTS:1POUNDPORKBREAKFASTSAUSAGEMEAT4LARGEFRESHFARMEGGS2TBSP.OLIVEOIL2TSP.FRESHHERBS–FINELYCHOPPEDSALTANDFRESHLYGROUNDBLACKPEPPERHOTCHILISAUCE

DIRECTIONS:

1. Inasmallbowlmixthesausagemeatwiththeherbsandseasontotaste.

2. Dividethesausagemeatinto8equalportionsandwithdamphandstopreventsticking,flatteneachportionintoaburgersizepatty.

3. Heathalfoftheoliveoilinapanoveramediumheatandfrythepreparedpattiesonbothsidesuntilcookedthrough.

4. Removefromthepananddrainonkitchenpapertowel

5. Cleanoutthepanandheatoncemorewiththerestoftheoil.

6. Breaktheeggsinonebyoneandfry.Theycanbeeithersunnysideuporflippedtoyourpreferenceandcookedbothsides.

7. Servetheeggssandwichedbetweenthesausagepatties.

8. Servetoppedwithhotchilisauce.

NutritionalFactsperportion:Calories419,Fat35.2g,Carbohydrate3.0g,DietaryFiber1.0g,NetCarbs2.0g,Protein24.7g.

SALMONNIBBLES

Theseareperfectasanappetizerorasasnackinalunchbox,orperhapsplacethesenibblesaroundamayobaseddipforaparty.Justremembertocounttheextracarbsforthedip.

Makes32

INGREDIENTS:

2poundsfreshsalmon8ouncessmokedsalmon(notsugarsmoked!)2fresheggs½cupalmondflour2tsp.soysauce1tbsp.choppedgreenonions2clovesgarlic,mincedSaltandpeppertotasteOilforfryingParsleytogarnishLemonwedgesCocktailstickstoserve

DIRECTIONS:

1. Skinandbonethesalmonanddicefinely.

2. Breakupthesmokedsalmonintosmallpieces.

3. Inalargebowlmixtogetherthefish,eggs,almondflour,soysauce,greenonions,garlic,saltandpepper.

4. Forminto32evensizednibbles.

5. Fryuntilgoldenbrowninaskillet.Useonlyalittleoilanddonotovercook!

6. Removefromtheskilletanddrainonpapertowel.

7. Placeonaservingplate,puteachoneonastickifyoulikeandgarnishwithparsley.

8. Servewithlemonwedges.

NutritionalFactspernibble:Calories60,Fat3.4g,Carbohydrate0.2g,Dietary

Fiber0g,NetCarbs0.2g,Protein7.3g.

CHEESYPUFFS

Completelyaddictiveandsoeasytomake!WhatmorecanyouaskfromaKetosnack?

Makes60smallpuffs

INGREDIENTS:

2poundsfrozenspinach,thawedandwelldrained2cupsalmondflour4ouncesbutter,melted4largefresheggs½cupgratedparmesancheese¾cupfetacheese,crumbled½tsp.powderednutmeg3clovesgarlic,minced3greenonions,minced½cupheavycreamSaltandpeppertotaste

DIRECTIONS:

1. Ensurethatthespinachiswellthawedandasdryasyoucangetit.Useapapertowelifnecessarytosoakupanyextramoisture.

2. Whizzalloftheotheringredientsinablenderorprocessoruntilwellblendedandsmooth.

3. Addthespinachandwhizzagainuntilwellmixed.

4. Placeinthefridgetochillfor30minutes.

5. Pre-heattheovento350°F.

6. Prepare2cookiesheetswithparchmentpaper.

7. Dividethecheesyspinachmixtureintowalnutsizedpieces.

8. Placeeachoneonthepreparedcookiesheetsandbakeuntilcrispforabout12minutes.Donotoverbake.

9. Coolandserve.

NutritionalFactsperpuff:Calories42,Fat3.7g,Carbohydrate1.0g,DietaryFiber0g,NetCarbs1.0g,Protein1.7g.

MINIRICOTTAANDBACONMUFFINS

Munchtheseonyourownifyoudareordoublethequantityandshare!

Makes12

INGREDIENTS:

10ouncesbabyspinach,washedanddrained1poundricottacheese2ouncestoastedpinenuts,chopped1cupgratedparmesan½cupthickplainyogurt2largefresheggs7ouncesbaconSaltandpeppertotaste

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Greasea12cupmuffinpanwithalittlebutter.

3. Boilsomewaterinalargesaucepanandblanchthespinachfor30secondsuntiljustwilted.

4. Removefromthewater,drain,dryandcoolbeforechoppingfinely.

5. Finelychopthebaconorpulseinaprocessor.

6. Inalargebowlmixalloftheingredientswelltogetherandspoonequallyintothepreparedmuffincups.

7. Bakeinthepre-heatedovenfor30minutesuntilsetandbrownonthetop.

NutritionalFactspertart:Calories228,Fat16.2g,Carbohydrate4.8g,DietaryFiber0.7g,NetCarbs4.1g,Protein16.4g.

ZUCCHINIANDSALMONROLLS

Aversatiledishthatcanbemadewithsalmon,tunaorevencrabifyoufancyit!Thesecanbefiddlytomakebutwellworththeeffort.

Make16smallrolls

INGREDIENTS:2MEDIUMZUCCHINI1X5OUNCECANPINKORREDSALMON1SMALLAVOCADO2TBSP.MAYONNAISE1SMALLCHILIPEPPER,SEEDEDANDFINELYCHOPPED2TSP.LIMEJUICESALTANDPEPPERPAPRIKAORCAYENNEPEPPERTOGARNISH

DIRECTIONS:

1. Slicethezucchinithinlylengthwaysusingapotatopeeleroraverysharpknife.Thiswillgiveyouribbonsofzucchini.

2. Cuteachribboninhalftogiveyou16altogether.

3. Drainthesalmonwellandmixitwiththemayonnaise,avocadoflesh,chilipepper,limejuiceandseasoninginasmallbowl.

4. Placeasmallspoonfulofthefishmixtureatoneendofeachzucchiniribbonandrollitup.Useatoothpicktosecuretheendifnecessary.

5. Repeatwiththeotherrollsandgarnishwithpepper.

6. Maketheserollsjustbeforeservingastheydonotkeep.

NutritionalFactsperroll:Calories51,Fat3.7g,Carbohydrate3.0g,DietaryFiber1.2g,NetCarbs1.8g,Protein2.3g.

CHICKENANDCHEESETACO

ForthatMexicancravingweallgetonceinawhile!Tryusingothermeatsyouhaveonhandandrollyourownuniquecombinations!

Makes4

INGREDIENTS:2CUPSGRATEDMOZZARELLA2CHICKENBREASTS,COOKEDANDSHREDDED4TBSP.SOURCREAM2GREENONIONS,FINELYCHOPPED4TSP.CHILISALSASALTANDPEPPER

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Lineabakingtraywithparchment.

3. Place4lotsofcheeseonthebakingtray–½cupeach.

4. Bakeintheovenuntilmeltedandslightlycrunchy.

5. Removefromtheovenandleaveuntilcoolenoughtohandle.

6. Rolleachonelikeawrap,filledwithequalamountsofchicken,sourcream,greenonionandsalsa.

7. Eatwhilestillwarmandcrunchy!

NutritionalFactspertaco:Calories367,Fat20.4g,Carbohydrate3.3g,DietaryFiber0g,NetCarbs3.3g,Protein40.6g.

CHEESYCHICKENFINGERS

Thesefingersareidealforlunchboxesoraspicnicfood.Theyareeasilytransportableandquitemoreish.

Make24

INGREDIENTS:2POUNDSCHICKENBREASTMEAT1CUPGRATEDPARMESANCHEESE2TBSP.CHOPPEDHERBS,THYMEORPARSLEYSALTANDPEPPERTOTASTE1TSP.POWDEREDCHILIPEPPER4OUNCESBUTTER4CLOVESGARLIC,FINELYCHOPPED

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Greaseabakingsheetwithalittleofthebutter.

3. Placetheremainingbutterinasmallsaucepanwiththechoppedgarlicandmelt.

4. Leaveforabout15minutesforthegarlicflavortoinfuse.

5. Mixtogetherthecheese,herbs,chilipepperandseasoningonaplate.

6. Cutthechickenbreastsinto24fingersanddipeachintothecheesemixturebeforeplacingonthebakingsheet.

7. Placethetrayintheovenandbakefor25–minutesuntilcookedandgoldenbrown.

8. Turnhalfwaythroughthecookingtimetoensureevenbrowning.

9. Removefromtheovenandeatwarmorleavetocoolcompletelybeforestoringinthefridge.

NutritionalFactsperfinger:Calories121,Fat6.6g,Carbohydrate0.6g,DietaryFiber0g,NetCarbs0.6g,Protein14.2g.

CHINESECHICKEN

Yummychickenwingsinagingersoysauce.Perfectongameday,orenjoyedasapartyfavorite.Excellenteatenwarmorcold!

Makes24

INGREDIENTS:2POUNDSCHICKENWINGS(24)1CUPSOYSAUCE½CUPWATER

½tsp.chilioil1tbsp.sesameoil2tbsp.lemonjuice3clovesgarlic,finelychopped1tbsp.freshmincedginger1largestemlemongrass,bruisedandfinelymincedLiquidsteviaextract(totaste)

DIRECTIONS:

1. Mixtogetheralloftheingredientsexceptthechickenwingsinalargeflatbottomeddish.

2. Washandtrimthechickenwings,dryandplaceinthedishwiththemarinade.

3. Coatwell,coverwithplasticwrapandrefrigerateovernight.

4. Pre-heattheovento375°F.

5. Oilaroastingtinandplacethedrainedwingsonit.

6. Placeinthehotovenandcookfor50–60minutesturning3or4timesduringthecooking.

7. Removefromtheovenandservewarmorcooldowninthefridgetoeatlater.

NutritionalFactsperwing:Calories85,Fat3.5g,Carbohydrate1.2g,DietaryFiber0g,NetCarbs1.2g,Protein11.7g.

CHEDDARPANCAKES

Pancakesonketo?Praisetheheavens!TrythesewithsomeheavycreamandacoupleoflowGIberries,likestrawberriesorblueberries.

Makes8

INGREDIENTS:4LARGEEGGS,WHITESONLY2CUPSALMONDMEAL4OUNCESCHEDDARCHEESE,GRATED1TBSP.GREENONION,FINELYCHOPPED2CLOVESGARLIC,FINELYCHOPPED1TSP.BAKINGPOWDER4TBSP.OLIVEOIL½CUPWATER

Oiltogreaseaskillet

DIRECTIONS:

1. Mixalloftheingredientstogetherinalargebowl.

2. Pre-heataskillettomedium-high,non-stickifyouhaveone.

3. Pourinalittleoiltojustcoverthebottomoftheskillet.

4. Usingasoupladlepouroneeighthofthemixtureintotheskillet.

5. Cookforaboutaminuteuntilbubblesrisetothesurfaceandstarttopop.

6. Turnwithaspatulaandcooktheothersideforaboutaminute.

7. Servewarmwithbutter.

NutritionalFactsperpancake:Calories210,Fat19.5g,Carbohydrate2.5g,DietaryFiber0.8g,NetCarbs1.7g,Protein8.2g.

PEPPERONIMUFFINSÀLACHEESE

Italianflavorsofpepperoni,cheeseandseasoningcreatetastymorsels!

Makes12

INGREDIENTS:

3ouncesgroundflaxseed1½tsp.bakingpowder2tbsp.Italianseasoning8fresheggs,lightlybeaten8ouncesmozzarellacheese,shredded½cupgratedparmesancheese7ouncespepperoni,finelydicedSaltandpeppertotaste

DIRECTIONS:

1. Pre-heattheovento375°F.

2. Grease12muffincupswell

3. Mixtogethertheflaxseed,bakingpowder,Italianseasoningandsaltandpepperinalargebowl.

4. Stirinthebeateneggfollowedbythecheesesandpepperoni.

5. Leavethemixturetorestforabout10minutesbeforestirringandspooningequallyamongthepreparedmuffincups.

6. Placeinthepre-heatedovenandbakeuntilrisenandgolden–about20minutes.

7. Removefromtheovenandcoolalittleonawirerack.

8. Servewarm.

NutritionalFactspermuffin:Calories254,Fat19.1g,Carbohydrate4.3g,DietaryFiber2.0g,NetCarbs2.3g,Protein16.8g.

SMOKEDSALMONMAKI

Sushirollswithoutthericeandnori.You’llneedwaxpaperforthisonetohelpwiththeroll.Thesearefantastic,anddeliciousindeed!

Makes12

INGREDIENTS:12OUNCESSMOKEDSALMON2LEBANESECUCUMBERS(SMALLCUCUMBERS)1AVOCADO

7ouncecreamcheeseWasabitotaste¼cupsesameseeds½cupsoysaucefordippingPickledgingertoserve

DIRECTIONS:

1. Beatthecreamcheesewithalittlewasabipasteuntilsmoothandsoftenoughtospread.

2. Layoutthesmokedsalmononwaxedpapersothatitslightlyoverlapsintoa2x6inchsquares.

3. Spreadeachlayerwithcreamcheese.

4. Peeltheavocadoandcutintostrips.

5. Cutthecucumberintothinstrips,leavetheskinon.

6. Laytheavocadostripsandcucumberalongonesideofeachsalmonlayer.

7. Usingthewaxedpapertohelpyou,startrollingupthesalmonfromtheendwherethevegetablesare-Swissrollstyle!

8. Whenrolleduprollinsesameseedsandleaveto‘setfor30minutesintherefrigerator.

9. Useasharpknifetocuteachrollinto6x1inchportions.Layonaplatecutsideup.

10. Servewithsoysaucetodipandpickledgingertoaccompanyeachmouthful.

NutritionalFactspermaki:Calories156,Fat11.8g,Carbohydrate5.4g,

DietaryFiber1.9g,NetCarbs4.1g,Protein8.2g.

TUNANORIROLLS

SpicyrollswithtunaandrawveggiesreminiscentofaJapanesedelight.

Makes12

INGREDIENTS:

2sheetsnori(driedseaweed)2canstunafish4tbsp.mayonnaise4tbsp.parsley,finelychopped1mediumripeavocado,peeledandcutintosticks¼redsweetbellpepper,finelyslicedChilisauce

DIRECTIONS:

1. Mixtogetherthetuna,mayonnaiseandparsleyinasmallbowl.

2. Layoutthenoriwiththeshinysidedownonasushimatifyouhaveone.Ifnot,plasticwrapworkswell!

3. Spreadthetunamixtureoverthebottomhalfofeachnorisheet.

4. Placetheavocadoandpepperslicesalongsidethetuneonthenorisheet.

5. Startrollingfromthevegetableend–likeaSwissroll.Usethesushimatorplasticwraptohelpyou.Pressfirmlyasyougosothatthenoristickstogether.

6. Withaverysharpknifecuteachrollinto6evensizedpieces.

7. Servewithalittleofthechilisauceonthetopofeachportion.

NutritionalFactsperroll:Calories118,Fat7.6g,Carbohydrate2.8g,DietaryFiber1.4g,NetCarbs1.4g,Protein9.4g.

MUSHROOMSWITHNUTSTUFFING

Stuffedbroiledmushroomswithanuttyfillingandmeltedcheeseontop–whatcouldbemoreinviting?

Makes12

INGREDIENTS:

12mushroomcaps–2inchesindiameter¾cupwalnutorpecanpieces1cupchoppedparsley3clovesgarlic,finelychopped¼cupgratedparmesancheese¼cupoliveoil12smallslicesmozzarellacheeseSaltandpeppertotaste

DIRECTIONS:

1. Laythemushroomcupsonanon-stickbroilerpan–topsidedown.

2. Placethenuts,parsley,garlicandparmesaninaprocessororliquidiserandpulseuntilcrumbly.

3. Addtheoliveoilandpulseuntilaroughpasteisformed.

4. Spoonthenutmixtureamongthemushroomcapsandtopeachwithasliceofmozzarellacheese.

5. Placeunderahotbroilerfor6–8minutesuntilcookedthroughandthecheeseisbubbling.

6. Servewarm.

NutritionalFactspermushroom:Calories160,Fat14.1g,Carbohydrate2.2g,DietaryFiber1.0g,NetCarbs1.2g,Protein8.2g.

CHICKENANDVEGETABLEKEBABS

Lemonychickenandbellpeppersgrilledtoperfection–greatcookedoverabarbeque!Addanyothervegetablesyouwish,carbspermitting.

Makes8skewers

INGREDIENTS:

2poundschickenbreast,skinnedandboned1redbellpepper1greenbellpepper¾cupoliveoil1lemon,zestedandjuiced3clovesgarlic,crushed1tbsp.parsley,finelychoppedSaltandpeppertotaste

DIRECTIONS:

1. Soak8woodenkebabskewersinwater.

2. Chopthechickenbreastsintocubesofabout1inch.

3. Mixtogether¼cupoliveoil,lemonzest,garlic.Choppedparsleyandseasonings.

4. Addthechoppedchickenandstirtocoat.Coverandleavetomarinadeinthefridgeovernight.

5. De-seedandchopthepeppersinto1inch‘squares’.Setaside.

6. Whisktogethertheremainingoliveoil,thelemonjuiceandseasoning.

7. Turnonthebroilertoamediumheatorfireupthebarbeque.

8. Threadthechickenandpeppersontothesoakedsticks.

9. Brushwiththeoliveoilandlemonmixtureandbroiluntilcooked–about10minutes.Thechickenwillbeopaqueandthepepperssoftandbrownaroundtheedges.

10. Placeonaservingplateandeatwhilewarm.

NutritionalFactsperkebab:Calories391,Fat27.4g,Carbohydrate2.9g,

DietaryFiber0.9g,NetCarbs2.0g,Protein33.3g.

HERBYMUSHROOMSLICE

Slicesofmushroomandherbwhichareveryversatilefromsnacktolightlunchorevenastarterforadinnerparty!

Makes10slices

INGREDIENTS:

10ouncessautéedmushrooms,cookedweight1smallonion,finelychopped5ouncescheddarcheese,grated3largefresheggs,separated¼cupchoppeddill¼cupchoppedparsley1tbsp.choppedthyme2tbsp.oliveoilSaltandpeppertotaste

DIRECTIONS:

1. Preheattheovento400°F.

2. Linearoastingtinwithparchmentoruseanon-sticktin.

3. Placeaskilletoveramediumheatandfrytheonionintheoilforacoupleofminutes.

4. Addthemushrooms.Andherbsandtakeofftheheattocoolalittle.

5. Whencoolstirintheeggyolksandthecheese.Seasontotaste.

6. Beattheeggwhitesuntiltheyformsoftpeaksandthengentlyfoldthemintothemushroommixture.

7. Spoonthemixtureintothepreparedtinandbakefor25minutesuntilbrown.

8. Removefromtheovenandcoolinthetin.

9. Cutintoslices.

10. Servewarmorchilled

NutritionalFactsperslice:Calories144,Fat11.8g,Carbohydrate3.7g,DietaryFiber1.1g,NetCarbs2.6g,Protein6.7g.

SMOKEDTROUTPÂTÉCUCUMBERROUNDS

Atastypâtéwhichcouldbeenjoyedonketocrackersasanalternativetoslicesofcucumber.

Makes20

INGREDIENTS:

4ouncessmokedtrout,skinnedandboned3ouncescreamcheese2tbsp.onion,grated2tbsp.lemonjuice,freshlysqueezed½tsp.Worcestershiresauce½tsp.freshlygroundblackpepperTabascototasteChoppedchivestogarnish1smallcucumber,cutinto20x¼inchslices

DIRECTIONS:

1. Placealloftheingredientsexceptthechivesintoaprocessororblender.

2. Pulseuntillightandsmooth.Addsomemorelemonjuiceoralittlewaterifthemixtureistoothick.

3. Placespoonfulsonthecucumberslicesandservesprinkledwithchives.

NutritionalFactsperround:Calories29,Fat2.0g,Carbohydrate0.8g,DietaryFiber0g,NetCarbs0.8g,Protein2.0g.

CHEESYWAFFLES

Useawafflemakerforthischeesytreat,orahotflatgriddleplatewilldo.

Makes12

INGREDIENTS:

2cupsrawcauliflowercrumbs(processed)2cupsgratedmozzarellacheese½cupgratedparmesan4fresheggs2tsp.garlicpowder2tsp.onionpowder1tsp.freshlygroundblackpepper2tbsp.choppedchivesSalttotasteButterforgreasing

DIRECTIONS:

1. Mixalloftheingredientstogetherinalargebowl.

2. Pre-heatawafflemakeraccordingtoinstructions.

3. Addasoupladleofbatterintothehotwafflemakerandcookforabout5minutes.

4. Ifthewafflesticks–cookforalittlelonger.

5. Removeandallowtocool.Storeinthefridge.

6. Ifusingahotgriddle–greasewithalittlebutterandpourtablespoonsofthebatterontoit.

7. Afteracoupleofminutesturnandcooktheotherside.

NutritionalFactsperwaffle:Calories112,Fat7.3g,Carbohydrate2.3g,DietaryFiber0.6g,NetCarbs1.7g,Protein8.9g.

BACONROLL

Hotketostylesushiwitheveryone’sfavorite!

Makes12smallrolls

INGREDIENTS:1POUNDSMOKYBACONSLICES4OUNCESMOZZARELLACHEESE,SHREDDED1TSP.HOTCHILISAUCE

DIRECTIONS:

1. Pre-heattheovento400°F.

2. Laythebaconslicesonabakingtrayandbakeuntilwellbrownedbutnotcrisp–about15minutes.

3. Drainanyexcessfatbyblottingwithpapertowelsandlaythebaconoutintoa‘mat’withtheedgesofeachsliceoverlappingtheonenexttoit.

4. Sprinklewiththegratedcheeseandthehotsauce.

5. Rollupfromoneendlikeasushirollandplacebackonthebakingtray.

6. Puttherollbackintotheovenfor5–10minutesorsotomeltthecheese.

7. Removefromtheovenandplaceonachoppingboard.

8. Sliceinto12rolls.

9. Servehot.

NutritionalFactsperportion:Calories99,Fat7.3g,Carbohydrate0.4g,DietaryFiber0g,NetCarbs0.4g,Protein7.1g.

CAULIFLOWERNUGGETS

Thesearecrispyandtastyifeatenstraightaftercooking.Haveyourguestsreadyandwaitingforthistreat!

Makes40

INGREDIENTS:

1cauliflower,mediumsized2tbsp.heavycream2tbsp.butter½cupstrongcheddarcheese,grated4fresheggs,whitesonlySaltandpeppertotastePaprikatosprinkle

DIRECTIONS:

1. Breakthecauliflowerintofloretsandcookinalittlesaltedwateruntilstillslightlycrisp.

2. Coolalittleandthenplaceinablenderwiththebutterandthecramandpulsetoaporridgelikeconsistency.

3. Seasonwithsaltandpepper,turnintoalargebowlandallowtocool.

4. Whiptheeggwhitesuntilstiffandfoldintothecoldcauliflowermixture.

5. Placeinthefridgefor30minutestocooloncemore.

6. Whilethecaulifloweriscoolingpre-heattheovento375°F.

7. Grease2largecookiesheets.

8. Placespoonfulsofthecauliflowermixtureonthecookiesheets.

9. Bakeinthehotovenfor15–40minutesuntilbrownandcrispy.

10. Removefromtheoven,sprinklewithpaprikaandserveatonce!

NutritionalFactspernugget:Calories23,Fat1.8g,Carbohydrate0.9g,DietaryFiber0g,NetCarbs0.9g,Protein1.2g

TUNAEGGS

Stuffedeggsareanall-timefavorite.Tryothertinnedfishinsteadoftuna,orfinelychoppedham.AddafewdropsofTabascosauceifyouwouldliketoaddsomeextraheat!

Makes12halves

INGREDIENTS:

6largefresheggs,hardboiled6ouncecantunainoil,drained½cupmayonnaise1smallonion,minced1smallstickcelery,minced¼tsp.hotEnglishmustardSaltandpeppertotasteCayennepeppertodust

DIRECTIONS:

1. Peeltheeggsandsliceinhalf,lengthways.

2. Removetheyolkswithateaspoonandplacetheminasmallbowlwiththeflakedtuna,mayonnaise,onion,celeryandmustard.

3. Mixverywelltogetherandseasontotaste.

4. Placespoonfulsofthetunamixturebackintotheeggwhiteshells,arrangeonaplateanddustwithcayenne.

NutritionalFactsperhalfegg:Calories106,Fat6.9g,Carbohydrate3.4gDietaryFiber0g,NetCarbs3.4g,Protein7.4g.

SEEDEDCRACKERS

Deliciousnuttytastingcrackerswhichkeepwellinanairtighttinorinthefreezer.Usewithdipsandspreadsorjustontheirownforcrunchymunchiegoodness.

Makes48

INGREDIENTS:1½CUPSALMONDFLOUR3TSP.GRANULATEDSUGARSUBSTITUTE2FRESHEGGS,WHITESONLY¾TSP.SALT

¼tsp.garlicpowder2tbsp.sesameseeds2ouncessoftenedbutter

DIRECTIONS:

1. Placealloftheingredientsintoamediumsizedbowlandmixthoroughlytogether.

2. Rollintoasausageshape,about1inchindiameter,andplaceinplasticwrap.

3. Refrigeratefor45minutestochill.

4. Pre-heattheovento350°F.

5. Lineseveralbakingsheetswithparchmentpaper.(Bakeinbatchesifyoudonothaveenoughsheets)

6. Removethechilleddoughandusingaverysharpknifecutoffthinslicesandplacethemonthepreparedbakingsheets.

7. Ifyourkitcheniswarm,putthedoughbackinthefridgetochillbetweenbakingbatches.

8. Dampenafingerwithalittlewaterandpresseachrounddownsoitisasthisasyoucanmakeit.

9. Pricktheroundswithaforkandbakefor12–15minutesuntilbrown.

10. Leavetocoolonthebakingsheetsforamomentbeforeremovingtoacoolingrack.

NutritionalFactspercracker:Calories16,Fat1.6g,Carbohydrate0.4g,DietaryFiber0.2g,NetCarbs0.2g,Protein0.4g.

ZUCCHINICRISPS

Thesedeliciousketocrispsareperfecttodiporeatastheyare!

Makesalargebowlfull–serves6

INGREDIENTS:6LARGEZUCCHINI(ABOUT6INCHESEACH)OILFORDEEPFRYINGSALTTOSPRINKLE

DIRECTIONS:

1. Topandtailthezucchiniandsliceintothinrounds.

2. Heatsomeoilinadeepfatfryerandfrythezucchiniroundsinbatchesuntilgoldenandcrisp,turningastheyfry.

3. Removefromtheoilanddrainwellonpapertowel.

4. Placeinaservingbowlandsprinklewithsalt.

5. Serve!

NutritionalFactsperportion:Calories127,Fat9.4,Carbohydrate10.8g,DietaryFiber3.5g,NetCarbs7.3g,Protein3.9g

PORTUGUESEPERIPERICHICKENBITES

Bakedchickenbiteswithlemonandchiliaresuchazestycombination.

Serves6

INGREDIENTS:2POUNDSCHICKENBREASTS,BONEDANDSKINNED3LEMONS,JUICED¼CUPOLIVEOIL3CLOVESGARLIC,CRUSHED1SMALLONION,GRATED2TSP.CHILIPOWDER(TOTASTE)SALTANDPEPPER

DIRECTIONS:

1. Mixtogetherthegarlic,lemonjuiceandtheoliveoil.

2. Addtheonionandchilipowder.Setaside.

3. Cutthechickenbreastupinto1inchcubes.

4. Placeinthelemonmarinadeandrefrigeratefor1hour.

5. Pre-heattheovento350°F.

6. Removethechickenfromthemarinadeandplaceinanovenproofdishinasinglelayer.

7. Bakefor15–20minutesuntilcooked,bastingwithextramarinadehalfwaythroughthecookingtime.

8. Removefromtheoven,sprinklewithsaltandpepperandserve.

NutritionalFactsperportion:Calories287,Fat20.5g,Carbohydrate4.8g,DietaryFiber1.4g,NetCarbs3.4g,Protein44.4g.

CHORIZOANDSHRIMPSTICKS

Sausageandshrimp?TheycometogethernicelytomakethesepartynibbleswithaSpanishflavor.Sotasty!

Makesapproximately60

INGREDIENTS:

1poundmediumshrimps1poundSpanishchorizosausage2tsp.crushedfreshgarlic1tsp.driedmarjoram2tbsp.sherryvinegar2tbsp.drysherry½cupoliveoil4tbsp.choppedparsley60woodentoothpicksExtraoliveoilforfrying

DIRECTIONS:

1. Peel,de-veinandcleantheshrimp.

2. Combinethevinegar,sherry,oil,garlicamarjoraminabowlandleaveinthefridgeforanhourfortheflavorstomingle.

3. Whilethemarinadeisrestingslicethechorizointobitesizedpieces–youshouldtrytoget60.

4. Placethechorizoandtheshrimpintothemarinadesothateachpieceisthoroughlycoated.

5. Thread1shrimpand1pieceofsausageontoeachstick.

6. Heatalittleoilinaskilletoveramediumhighheat.

7. Placeafewofthesticksintotheskilletandcookuntilthechorizoisslightlybrownandtheshrimpnicelypink!Justafewminutes!

8. Removethesticksanddrainonpapertowel.

9. Keepwarmandservesprinkledwithparsley.

10. Thesemayalsobecookedinamediumovenforabout10minutesifyouprefer.

NutritionalFactspersnack:Calories52,Fat4.1g,Carbohydrate0.2g,DietaryFiber0g,NetCarbs0.2g,Protein3.5g.

MEXICANTURKEYBITES

Yummyturkeywithveggiesandchili!Eatastheyareorwithatangyyogurtdip.

Makes36bites

INGREDIENTS:3POUNDSRAWTURKEY,GROUND1LARGEONION,FINELYCHOPPED3MEDIUMTOMATOES,SKINNEDANDFINELYCHOPPED1SMALLREDBELLPEPPER,FINELYCHOPPED⅓CUPFLAXSEEDMEAL2FRESHJALAPENOPEPPERS,FINELYCHOPPED1TBSP.SALT

1tsp.pepperFewdropsTabasco

DIRECTIONS:

1. Pre-heattheovento375°F.

2. Grease2bakingsheets.

3. Mixalloftheingredientstogetherinalargebowluntilwellcombined.

4. Dividethemixtureinto36evensizedportionsandrolleachintoaball.Flatteneachballslightlyandplaceonthepreparedbakingsheets.

5. Bakefor25–30minutesuntilgoldenandcookedthrough.

6. Servehotorcold!

NutritionalFactsperbite:Calories79,Fat2.7g,Carbohydrate1.6g,DietaryFiber0.9g,NetCarbs0.7g,Protein11.5g

CHEDDARS

Theselowcarb.biscuitsareperfecttokeeponhandforthathungerpangmoment!

Makes24

INGREDIENTS:

1cupcoconutflour1cupalmondflour4tsp.bakingpowder1tsp.garlicpowder1tsp.onionpowder1tsp.salt1½cupsgratedcheddarcheese6largefresheggs1cupsourcream½cupthickplainyogurt½cupbutter,meltedFreshlygroundblackpeppertotaste

DIRECTIONS:

1. Pre-heattheovento375°F.

2. Cover2bakingsheetswithparchmentpaper.

3. Inalargebowlmixtogethertheflours,bakingpowder,garlic,onionandsalt.

4. Stirin1cupofthegratedcheddarcheese.

5. Inaseparatebowlmixtogethertheeggs,cream,yogurtandmeltedbutter.

6. Mixthewetingredientsintothedryingredientsandcombinewell.

7. Usingadessertspoondropthemixtureontothepreparedsheetsleavingaspacein-betweenthebiscuitsastheyspreadandrise.

8. Sprinkletheremainingcheeseontopofthebiscuits.

9. Bakefor20–25minutesuntilfirmandturningbrown.

10. Removefromtheovenandcoolonthesheetsforafewminutesbeforetransferringtoacoolingrack.

NutritionalFactsperbiscuit:Calories133,Fat10.6g,Carbohydrate4.4g,DietaryFiber1.8g,NetCarbs2.6g,Protein4.9g.

SOUVLAKIA–GREEKLAMBMORSELS

Theseribsmaybecookedinacrock-potorintheoven–veryversatile.

Serves12

INGREDIENTS:

6poundslambmeatfromtheleg1½cupsoliveoil1cupdryredwine½cupfreshlemonjuice4clovesgarlic,minced4bayleaves,torn3tbsp.freshoregano,finelychoppedSaltandpeppertotaste

DIRECTIONS:

1. Cutupthelambinto1inchcubes.

2. Mixalloftheotheringredientstogetherinalargebowl.

3. Addlamb,coverandplaceinthefridgetomarinadeovernight.

4. Soak12largeor24smallwoodenskewersinwater.

5. Removethelambfromthemarinadewithaslottedspoonandsetaside.Removethetornbayleavesanddiscard.

6. Placethemarinadeinasmallsaucepanandreduceoveramediumheatbyhalf–thiswillbeusedtobastethemeat.

7. Threadthelambontotheskewers,donotcrowdthepieces.

8. Grilloveramediumbarbequeorunderabroilerforabout20minutes,turningandbastingasthemeatcooks.

NutritionalFactsperportion:Calories707,Fat59.8g,Carbohydrate1.8g,DietaryFiber0.5g,NetCarbs1.3g,Protein38.4g.

SAUSAGEANDCHEESEMUNCHIES

Thesecrunchybiscuitsaremadefromwheyprotein.Useanunflavored,unsweetenedwheyforthisrecipe.

Makes16

INGREDIENTS:

1½cupsplainwheyprotein2cupsgratedcheddarcheese8ouncesporksausagemeat,cookedandcrumbled4tsp.bakingpowder½tsp.bakingsoda4tbsp.almondflour2tbsp.oatfibre1tsp.garlicpowder2fresheggs,beaten½cupmeltedbutter6tbsp.heavycream

DIRECTIONS:

1. Pre-heattheovento300°F.

2. Grease16muffincups.

3. Mixtogetherthemeltedbutter,creamandbeateneggsinalargebowl.

4. Addthecookedsausageandcheeseandstirwell.

5. Inaseparatebowlmixtogetherallofthedryingredientsandstirintotheeggmixture,well.

6. Placeabout3tablespoonsofmixtureintoeachpreparedmuffincup.Topupthecupsifyouhaveextramixture.

7. Bakeinthehotovenforabout12minutesuntilsetandrisen.

8. Removefromtheovenandletsitforafewminutesbeforeturningoutontoacakeracktocool.

NutritionalFactspermunchie:Calories253,Fat19.1g,Carbohydrate4.8g,DietaryFiber1.1g,NetCarbs3.7g,Protein16.1g.

CHEESEANDBACONPEPPERBOMBS

Yourmouthwillbeleftdancingafteryouhavetastedtheselittlebombs!They’reeasytomakeandsoworthmakinganextraquantity.

Make8

INGREDIENTS:

8jalapenopeppers6ouncesfullfatcreamcheese8smallstripsbacon,cooked,crispedandfinelychopped8smallstripsbaconforwrapping2tsp.garlicpowder1tsp.chilipowder

DIRECTIONS:

1. Pre-heattheovento350°F

2. Havereadyasmallroastingtinwithawirerackinit.

3. Carefullyslicethepeppersdownonesideandremovetheseeds.Trytoleavethestemon.

4. Inasmallbowlmixtogetherthecreamcheese,baconbitsandtheflavorings.

5. Spoonthismixtureequallyamongthe8peppersandwrapeachpepperinarawbaconstrip.

6. Placethefilledpeppersonawirerackintheroastingtinandplaceinthehotoven.

7. Bakeforabout8–10minutesuntilsoft.Donotletyourpepperscollapse!

NutritionalFactsperbomb:Calories289,Fat23.6g,Carbohydrate2.8g,DietaryFiber0.7g,NetCarbs2.1g,Protein16.1g.

OOPSIEROLLS

Here’sapopularrecipeforflourfreerolls.Tryotherflavorsofcreamcheese–herb,smokedsalmonandchiliflavorsaregood.Theseareeasyenoughtomakealargerquantity,andstoreinanairtightcontainer.

Makes6

INGREDIENTS:3LARGEFRESHEGGS,SEPARATED2TSP.POWDEREDSUGARSUBSTITUTE1PINCHSALT

1pinchcreamoftartar3ouncesplaincreamcheese

DIRECTIONS:

1. Pre-heattheovento300°F.

2. Coverabakingsheetwithparchmentpaper.

3. Combinetheeggyolks,sugarsubstitute,saltandcreamcheeseinabowl.Beatwelltogether–useamixerifyouhaveone.

4. Whisktogethertheeggwhitesandthecreamoftartaruntilsoftpeaks.

5. Foldthewhitescarefullyintotheyolkmixturewithametalspoon.DONOTBEAT.

6. Spoonthemixtureontothepreparedbakingsheet.Flatteneachrollalittlewiththebakeofaspoon.

7. Bakeforabout30minutesuntilcookedthroughbutstillsoft.

8. Removefromtheovenandcoolonawirerack.

NutritionalFactsperroll:Calories84,Fat6.8g,Carbohydrate1.3g,DietaryFiber0g,NetCarbs1.3g,Protein4.2g.

PORKSAUSAGEBURGERS

Trythesedelicious‘burgers’servedwithanOopsieroll,flavorfulpattyandlotsofcheese!Topwithchilisauceorasugarfreetomatosaucetotaste.

Serves4

INGREDIENTS:4PORKSAUSAGES,SKINNED4EGGS

4ouncescheddarcheese,sliced4Oopsierolls(seerecipefrompreviouspage)

DIRECTIONS:

1. Formthesausagemeatinto4pattiesandfryuntilcookedinalittleoil.

2. Frytheeggsuntilcookedasyoulikethem!

3. Cuttherollsinhalfandtopthebottomhalfofeachwithapatty,toppedwithandeggandthenagenerousportionofcheese.

4. Putthetopbackoneachbunandserve.

NutritionalFacts(includingOopsieroll):Calories435,Fat34.8g,Carbohydrate2.8g,DietaryFiber0g,NetCarbs5.4g,Protein26.5g.

CRISPYONIONRINGS

Deliciouslycrispyonionringsthatyoujusthavetotry!Thesearealittlehigherincarbssobecarefulwiththoseservingsizes!

Serves6

INGREDIENTS:2LARGEYELLOWONIONS,PEELED,SLICEDANDRINGED2TBSP.FRESHTHYME,FINELYCHOPPED1½CUPSALMONDMEAL½TSP.SALT

½tsp.pepper½tsp.garlicpowder½tsp.paprika2fresheggs

DIRECTIONS:

1. Pre-heattheovento350°F

2. Prepare2bakingsheetswithparchmentpaper.

3. Mixallofthedryingredients,excepttheonionringsinalargebowl.

4. Beattheeggsinaseparatebowl.

5. Dipeachonionringintotheeggandthenthedrymixture.

6. Shakeoffanyextracoatingandthenplaceonthepreparedbakingsheets.

7. Bakefor20–25minutesturningtheringshalfwaythroughthebakingtime.

NutritionalFactsperportion:Calories87,Fat5.1g,Carbohydrate7.2g,DietaryFiber2.2g,NetCarbs5.0g,Protein3.9g.

PIZZAWITHACHICKENCRUST

Anicechangefromtheusualcauliflowerpizzabaseusedinketorecipes!

Makes8slices

INGREDIENTS:

7ounceschickenbreastmeat,ground7ouncesmozzarellacheese,grated1tsp.garlicsalt1tsp.driedbasil4tbsp.pizzatoppingsauce4ouncescheddarcheese,grated12slicespepperoniFreshbasilleaves

DIRECTIONS:

1. Pre-heattheovento450°F.

2. Havereadya12inchpizzapanlinedwithparchment.

3. Mixthechicken,cheese,garlicsaltanddriedbasiltogether.

4. Spreadintothepizzapaninanevenlayerandbakeinthepre-heatedovenfor10–12minutes.

5. Removefromtheovenandcoolalittlebeforeaddingthetoppingofsauce,cheddarcheeseandpepperoni.

6. Oncethetoppingisonereplaceinthehotovenandcookfor5–7minutesuntilhotandbubbly.

7. Removefromtheovenandtopwithsometornbasilleaves.

8. Cutandserve.

NutritionalFactsperslice:Calories228,Fat14.6g,Carbohydrate3.0g,DietaryFiber0g,NetCarbs3.0g,Protein20.2g.

SWEETTEMPTATIONS

COCONUTCOOKIES

Enjoythisno-bakeadventurouscookiewithamouth-wateringcombinationofcocoa,peanutbutterandcoconut!

Makes24

INGREDIENTS:2TBSP.BUTTER6TBSP.HEAVYCREAM4TSP.COCOA

1½tsp.liquidsteviaextract(adjusttotaste)2tbsp.smoothpeanutbutter4tbsp.rolledoats½cupunsweetenedcoconut½cupcoconutflour½tsp.vanillaextract

DIRECTIONS:

1. Placethebutter,heavycream,cocoaandliquidsweetenerinasmallsaucepanandplaceoveramediumheat.

2. Bringgentlytotheboilwhilestirringtomixalloftheingredientswelltogether.Boilfor1minute–continuetostir.

3. Addthepeanutbuttertothehotmixtureandthenstirintherestoftheingredients.

4. Dropsmallspoonfulsontoabakingsheetcoveredwithwaxedpaper.Pressthemoundstogetherwithyourfingersifnecessary.

5. Cool.Placeintherefrigeratoruntilfirm.

NutritionalFactspercookie:Calories50,Fat3.9g,Carbohydrate2.7g,DietaryFiber1.2g,NetCarbs1.5g,Protein1.0g.

WALNUTCHOCOLATENIBBLES

Aperfecttreatforthewholefamily,nutritiousandgreattasting!

Makes60

INGREDIENTS:

¾cupcoconutoil¾cupgranulatedsugarsubstitute½cupunsweetenedcacaopowder1cupcoconutflour1tbsp.groundcinnamon4largefresheggs,beaten3½ouncesdarkchocolate(85%cocoasolids)60walnuthalves

DIRECTIONS:

1. Warmthecoconutoiltomeltit.

2. Whiskinthebeateneggsandthesugarsubstitute.

3. Stirinthecacao,cinnamonandthecoconutflour.

4. Kneadifnecessarytoremoveanylumps,placeinplasticwrapandrefrigerateforanhour.

5. Pre-heattheovento350°F.

6. Lineacoupleofbakingsheetswithparchmentpaper.

7. Removethedoughfromthefridgeandrollitoutbetween2sheetsofparchmentpapertoathicknessofabout¼inch.

8. Removethetoplayerofparchmentandcutout2inchroundsofdoughusingacookiecutter.

9. Lifteachoneoffthebottomparchmentandplaceonthepreparedcookiesheets.

10. Gatherupanydoughnotcutandrolloutasbefore.Continueinthiswayuntilallofthedoughhasbeenusedup.

11. Placethefilledcookiesheetsintheovenandbakefor8–10minutes,makingsuretheydonotburn.

12. Ifyoudonothaveenoughcookiesheetsthenbakeasecondbatch.

13. Letthecookiescoolcompletelybeforefinishingthemoff.

14. Meltthedarkchocolateinasmallbowloverapanofsimmeringwater.

15. Usingasmallspoonputdollopsofchocolateonthetopofeachcookiefollowedbyawalnuthalve.

16. Leavetosetbeforeserving.

NutritionalFactspernibble:Calories63,Fat5.4g,Carbohydrate2.4g,DietaryFiber1.3g,NetCarbs1.1g,Protein1.5g.

SALTYCHOCOLATEBARK

Sweetorsavory?Wellitcouldbeboth–whynot?Trythiswithsomechilipowderinsteadofsalt,orusebothifyoulike.

Makes20pieces

INGREDIENTS:12OUNCESDARKCHOCOLATE(70%COCOASOLIDSORHIGHER)COARSECRYSTALSALT4OUNCESBLANCHEDALMONDS,CHOPPED

DIRECTIONS:

1. Lineacookiesheetthathasedgeswithparchmentpaper.

2. Chopupthechocolate,orcoarselygrateitintoaceramicbowl.

3. Placethebowloverapanofsimmeringwaterandgentlymeltthechocolate,stirringfromtimetotime.

4. Removethebowlfromtheheatandcontinuestirringuntilthechocolateissmoothandshiny.Ifaddingchilipowder,dosohere.

5. Pourthechocolateintothepreparedcookiesheetandlevelitoutusingaflatbladedknife.

6. Whilestillwarmsprinkleonthesaltandthenutspressingbothincarefullywiththebackofaspoon.

7. Refrigeratefor30minutesuntilsolid.

8. Removefromthefridgeandthecookiesheetandbreakinto20evensizedpieces.

9. Storeinacoolplace.

NutritionalFactsperportion:Calories137,Fat10.6g,Carbohydrate8.6g,DietaryFiber2.4g,NetCarbs6.2g,Protein2.5g.

CHOCOLATEBROWNIES

Whodoesn’tloveanindulgentchocolatebrownie?Saveupafewcarbsinyourdailyallowancetoenjoyafewofthese!

Makes36

INGREDIENTS:

1cupalmondflour½cupcoconutflour1scoopwheyproteinpowder(chocolateflavor)1cupcocoapowder,unsweetened1cupgranulatedsugarsubstitute1tbsp.bakingpowder4ouncesdarkchocolate(80%cocoasolids)3largefresheggs,beaten½cupheavycream¼cupbutter,unsalted½cupcoldwater2tsp.vanillaextract

DIRECTIONS:

1. Pre-heattheovento325°F.

2. Linea12x12inchpanwithparchment.

3. Mixtogethertheflours,wheyprotein,sugarsubstituteandbakingpowderinamediumsizedbowl.

4. Warmtogetherthechocolate,water,cream,butterandcocoa.

5. Stirwellandthenallowtocool.

6. Mixinthevanillaextract.

7. Beattheeggsintothechocolatemixtureandthenstirthisintothedryingredients.Mixwell.

8. Pourintothepreparedpanandbakefor15–18minutesinthehotoven.

9. Donotovercookasbrowniesshouldhaveachewycenterandnotbecrumbly.

10. Removethepanfromtheovenandcoolbeforecuttinginto36x2inchsquares.

NutritionalFactsperbrownie:Calories62,Fat4.6g,Carbohydrate4.6g,DietaryFiber1.4g,NetCarbs3.2g,Protein2.4g.

COCONUTPYRAMIDS

Thesetoastycoconutflavoredbitesaresuchanexquisitesnack.

Makes20

INGREDIENTS:8LARGEFRESHEGGS,WHITESONLY2TSP.VANILLAEXTRACT2TSP.LIQUIDSTEVIAEXTRACT(ADJUSTTOTASTE)3TBSP.WATER4CUPSUNSWEETENEDDESICCATEDCOCONUT

DIRECTIONS:

1. Pre-heattheovento375°F.

2. Prepare2cookiesheetsbycoveringthemwithparchment

3. Inalargebowlmixtheeggwhiteswithaforktobreakthemdownalittle.

4. Mixinthevanilla,waterandliquidsweetener.

5. Stirinthecoconutandmixwell.

6. Placeheapedtablespoonfulsonthepreparedsheets,likelittlepyramids.

7. Placeintheovenandreducetheheatto325°F.

8. Makefor12–15minutesuntiltoastybrownontheoutside.

9. Removefromtheovenandcoolcompletelyonawirerack.

NutritionalFactsperpyramid:Calories111,Fat9.7g,Carbohydrate3.2g,DietaryFiber2.1g,NetCarbs1.1g,Protein3.4g.

CHOCOLATECHIPCOOKIES

Verychocolaty,chocolatechipcookies–moreishindeed!

Makes24

INGREDIENTS:

5ouncesbutter,softened1largefreshegg2tsp.vanillaextract1cupgranulatedsugarsubstitute1¾cupsalmondflour½cupshreddedcoconut,unsweetened½tsp.salt1tsp.bakingpowder3ouncesdarkchocolate(80%cocoasolids),roughlychopped

DIRECTIONS:

1. Beatthebutteruntilverysoftandcreamy.

2. Beatinthesugar,eggsandvanilla.

3. Inaseparatebowl,mixtogetherthealmondflour,saltandbakingpowder.Addhalfofthecoconut.

4. Stirthesedryingredientsintothebuttermixturemakingsureeverythingiswellincorporated.

5. Stirintherestofthecoconutandthechocolatepieces.

6. Gatherthedoughtogetherandplaceitinplasticwrap.

7. Coolinthefridgeforhalfanhour.

8. Pre-heattheovento325°F.

9. Line2cookietrayswithparchment.

10. Dividethedoughinto24andplacethepiecesonthepreparedcookiesheets.

11. Presseachcookiedownwiththebackofaforktoflattenit.

12. Bakefor25-30minutes,turningthesheetsafter18minutes.

13. Removefromtheovenandleavetocoolonawirerack.

14. Storeinanairtightcontainer.

NutritionalFactspercookie:Calories87,Fat2.6g,Carbohydrate3.0g,DietaryFiber2.0g,NetCarbs1.0g,Protein1.2g.

ALMONDSNAPS

Thesethincrackerlikebiscuitsarefantasticservedwithketoice-cream!

Makes40

INGREDIENTS:1½CUPSALMONDFLOUR4TSP.GRANULATEDSUGARSUBSTITUTE2FRESHEGGS,WHITEONLY¼TSP.SALT

Fewdropsalmondextract

DIRECTIONS:

1. Pre-heattheovento325°F.

2. Mixalloftheingredientstogetherinamediumsizedbowl.

3. Dividethedoughinto2halves.

4. Spoonouthalfofthemixtureintoalargecookiesheet,nosides,whichhasbeencoveredwithheavydutyfoil.

5. Spreadthedoughoutwithyourfingers,asfaraspossible,intoalargerectangle.

6. Coverthedoughwithapieceofwaxedpaperandrollouttoasthinaspossibletoanevenshape.Don’tworryiftheedgesareabitraggedy!

7. Removethewaxedpaperanduseasharpknifetocutthedoughintosquaresortriangles.

8. Addtheraggedypiecestotheotherhalfofdough.

9. Repeatwiththesecondhalfofthedough.

10. Bakefor10-12minutesuntilgoldenbrown.

NutritionalFactspersnap:Calories9,Fat0.8g,Carbohydrate0.3g,DietaryFiber0.2g,NetCarbs0.1g,Protein0.5g.

SPICYBUTTONS

Theselittlebiscuitsaremadewithcinnamonbutyoucaneasilychangethespiceoruseamixtureasyoufancy.

Makes24

INGREDIENTS:¾CUPALMONDFLOUR6TSP.GRANULATEDSUGARSUBSTITUTE1FRESHEGG,WHITEONLY1PINCHSALT

½tsp.powderedcinnamonorotherspiceofchoiceFewdropsvanillaextract

DIRECTIONS:

1. Pre-heattheovento325°F.

2. Prepare2cookiesheetswithparchmentpaper.

3. Mixtogetheralloftheingredientsinasmallbowl.

4. Drop24smallheapsofdoughontothesheets.

5. Useyourfingerstomoldintosmallballsandwithaforkpressthedoughdowntomakethinbiscuits.

6. Donotworryiftheyareabitrusticlookingasthisaddstotheircharm!

7. Bakeinthepre-heatedovenfor10–12minutesuntilbrown.

8. Removefromtheovenbutleaveonthesheetstofirmforafewminutesbeforeplacingonawireracktocoolcompletely.

NutritionalFactsperbutton:Calories8,Fat0.6g,Carbohydrate0.3g,DietaryFiber0.1g,NetCarbs0.2g,Protein0.4g.

COOKIESWITHCREAMCHEESE

Servewithadollopofcreamontoporwithsomesugarfreejam.

Makes24smallcookies

INGREDIENTS:

4ouncebutter,melted2ouncesfullfatcreamcheese1extra-largefreshegg1ouncecoconutflour½tsp.bakingpowder½tsp.bakingsoda¼tsp.liquidsteviaextract(adjusttotaste)½tspxanthangum½tsp.vanillaextract

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Lineacookiesheetwithparchmentpaper.

3. Mixtogetherthebutterandcreamcheeseinabowlmakingsurethattherearenolumps.

4. Inaseparatebowlmixtogetherthecoconutflour,bakingpowder,xanthangumandthebakingsoda.

5. Inaseparatesmallbowladdthesugarsubstituteandvanillatotheeggandbeatwelltogether.

6. Addthedryingredientstothebutterandcreamcheeseandmixwell.

7. Stirintheeggmixtureandcombineeverythingwelltogether.

8. Dropsmallspoonfulsofthemixtureontothepreparedsheetandbakefor8–10minutesuntiltheyarebrownaroundtheedgesandthecentersarecooked.

9. Removefromtheoven,coolonthebakingsheetforafewminutesbeforeremovingtoawireracktocoolcompletely.

NutritionalFactspercookie:Calories51,Fat5.0g,Carbohydrate0.8g,DietaryFiber0.4g,NetCarbs0.4g,Protein0.7g.

PEANUTBUTTERBALLS

Nobakingwiththis–quickandeasyandjustsooooo....delicious!Carefulwiththeselargechocolatecoatedpeanuts,theyaremoreish.Toomanyandyou’llgooveryourcarballowancequickly.

Makes36

INGREDIENTS:16OUNCEJARSMOOTHPEANUTBUTTER1½CUPSPEANUTS,FINELYCHOPPED7OUNCESDARKCHOCOLATE(70%COCOASOLIDS)2TBSP.LIGHTVEGETABLEOIL

DIRECTIONS:

1. Chillthepeanutbutter.

2. Putthechoppedpeanutsontoalargeplate

3. Usingateaspoon,dropspoonfulsofpeanutbutterontothechoppedpeanuts.

4. Rollthepeanutbutteraroundtoformballs.

5. Placetheballsontoasheetofwaxedpaperinasuitablecontainerandputinthefridgetohardenalittle.

6. Meanwhile,breakthechocolateintopiecesandplaceinasmallceramicbowl.

7. Meltitoversimmeringwater.Addtheoilandstirwell.

8. Removethepeanutballsfromthefridgeanddropthemindividuallyintothemeltedchocolate.Useateaspoontoremovethemandplacethembackontocleanwaxpaper.

9. Refrigerateuntileaten!

NutritionalFactsperball:Calories146,Fat14.1g,Carbohydrate5.3g,DietaryFiber1.6g,NetCarbs3.7g,Protein5.3g.

LEMONANDCOCONUTCOOKIES

Thesecookieshavealovelylemontangamongstthenuttybaseflavor.

Makes24

INGREDIENTS:1CUPBUTTER,SOFTENED1CUPGRANULATEDSUGARSUBSTITUTE1½CUPSCOCONUTFLOUR4MEDIUMFRESHEGGS½TSP.SALT

¼cupchoppedalmonds2tsp.lemonextract

DIRECTIONS:

1. Pre-heattheovento375°F.

2. Linetwocookiesheetswithparchmentpaper.

3. Inamediumsizedbowlcombinethesugarsubstitute,lemonextract,saltandbutterandbeatwelltogether.

4. Addtheeggsoneatatime,beatingwellaftereachaddition.

5. Stirinthecoconutflour.

6. Dropspoonfulsofthebiscuitmixontothepreparedsheets,flattenwithafork.

7. Topwithasprinkleofchoppedalmondsandbakefor12–15minutesinthehotoven.

8. Turnthecookiesafter8minutestobrownevenly.

9. Removefromtheovenandcoolonawirerack.

NutritionalFactspercookie:Calories118,Fat9.6g,Carbohydrate4.7g,DietaryFiber2.6g,NetCarbs2.1g,Protein2.2g.

CHOCOLATEORANGECHUNKS

Reallychocolatywithahintoforange!Thesebiscuitsarenottoosweetsoyoucouldaddafewextradropsofliquidsweetenerifyouprefer.

Makes16

INGREDIENTS:

3½ouncesbutter,softened2cupsalmondflour¾cupgranulatedsugarsubstitute2ouncedarkchocolate(90%cocoasolids),chopped2largefresheggsIlargeorange,zestedandjuiced(1tbsp.requiredofeach)1tsporangeextract¾tsp.bakingpowder½tsp.bakingsoda½tsp.salt

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Linetwocookiesheetswithparchmentpaper.

3. Mixtogetherthebutter,orangezest,juiceandorangeextract.

4. Inaseparatebowlmixtogethertheflour,bakingpowder,bakingsoda,saltandsugarsubstitute.

5. Addthedryingredientstothebuttermixtureandcombinewell.

6. Stirinthechocolate.

7. Beattheeggsinaseparatebowlandfoldintotherestoftheingredients.

8. Spoonthedoughontothepreparedcookiesheets–16cookiesinall.

9. Flatteneachcookiewithafork.

10. Bakefor20–23minutesuntilnicelybrowned.

11. Removefromtheovenandcoolonthesheetsforafewminutesbeforetransferringthecookiestoawireracktocoolcompletely.

12. Storeinanairtighttin.

NutritionalFactsperchunk:Calories103,Fat9.4g,Carbohydrate3.8g,Dietary

Fiber1.1g,NetCarbs2.7g,Protein2.0g.

MINTCHOCOLATEFINGERS

Hmmm…Thesetastebetterthananafterdinnermintchocolateandaremuchlowerincarbs.Nowthatisindeedtempting!

Makes16

INGREDIENTS:

1¾cupsalmondflour¼cupunsweetenedcocoapowder⅓cupgranulatedsugarsubstitute,plusanother2tbsp.½tsp.bakingpowder½tsp.xanthangum¼tsp.salt4ouncesbutter,melted¼cupalmondoil1largefreshegg,beaten1½tsp.peppermintextract3½ouncesdarkchocolate(90%cocoasolids)

DIRECTIONS:

1. Pre-heattheovento375°F.

2. Lineacookiesheetwithparchmentpaper.

3. Mixtogetherthealmondflour,cocoapowder,sweetener,gum,saltandbakingpowderinalargebowl.

4. Inaseparatebowlmixtogetherthebutter,almondoil,eggand1teaspoonpeppermintextract.

5. Stirthewetingredientsintothedryingredients.

6. Whenthedoughstartstocometogetherturnitontoaboardtokneadalittleuntilsmooth.

7. Formintoarectangleabout110inchesby4inchesandthenplaceonthepreparedbakingsheet.

8. Bakefor20–25minutesuntilfirm.

9. Removefromtheovenandcool.

10. Whencoolcutinto16fingersandspreadthemoutonthesamebakingsheet.

11. Reducetheoventemperatureto250°Fanddrythefingersoutintheovenfor30minutes,turningthemhalfwaythroughthistime.

12. Leaveintheoven,temperatureturnedoffuntilverycrispandcold.

13. Whenthefingersarecoldmeltthechocolateinabasinoversimmeringwater.

14. Addhalfateaspoonofpeppermintextractand2tablespoonsofsugarsubstitutetothemeltedchocolate.Mixwell.

15. Dipthefingersintothemeltedchocolateandleaveuntilset.

NutritionalFactsperfinger:Calories147,Fat13.7g,Carbohydrate4.0g,DietaryFiber0.9g,NetCarbs3.1g,Protein2.0g.

LEMONMERINGUESWIRLS

Addchoppednutstothebasicmeringuemixortoptheswirlswithlemoncurd.Theylooksopretty!

Makes40

INGREDIENTS:

6largefresheggs1cuppowderedsugarsubstitute¼tsp.creamoftartar½tsp.vanillaextract½cupfreshlysqueezedlemonjuice3ouncesbutter

DIRECTIONS:

1. Pre-heattheovento200°F.

2. Line2cookiesheetswithparchmentpaper.

3. Separatetheeggsinto2separatebowlsasfollows:4eggwhitesintoalargebowlforthemeringue

2wholeeggsplus2yolksintoasmallerbowlforthelemoncurd(coverandrefrigerateuntilneeded)

4. Beatthe4eggwhitesforthemeringuewiththecreamoftartaruntilsoftpeaksform.

5. Add½acupofthepowderedsweeteneralittleatatimeandcontinuebeatinguntilstiffpeaksform.

6. Gentlyfoldinthevanilla.

7. Spoonthemeringueontothecookiesheetstomake40smallmeringues.

8. Usingateaspoonhollowoutthecenterofeachonetoform‘nests’.

9. Bakeintheslowovenfor1hourand40minutes.Turnofftheheatandleavethemeringuestodryoutforafurther3hoursorovernight.

10. Whenthemeringuesarecrispmakethefilling.

11. Inasmallsaucepanbeattogetherthelemonjuice,sweetenerandtheeggsyouhavesavedinthesecondbowl.

12. Addthebutterandstircontinuouslyoveramediumheatuntilthick.

13. Straintoremovethelemonzestandanylumpsthatmayhaveformed.

14. Coolthelemoncurd.

15. Whenreadytoserveplaceateaspoonfulofcurdineachmeringuenest.Andenjoy!

NutritionalFactsperswirl:Calories28,Fat2.5g,Carbohydrate0.3g,DietaryFiber0g,NetCarbs0.3g,Protein1.0g.

CHOCOLATEMERINGUES

Here’sachocolatevariationonameringuetreatthatyou’llbeabletoenjoywiththeentirefamily.

Makes48

INGREDIENTS:8LARGEFRESHEGGS,WHITESONLY1CUPPOWDEREDSUGARSUBSTITUTE½TSP.CREAMOFTARTAR4TBSP.UNSWEETENEDCOCOAPOWDER1TSP.VANILLAEXTRACT3½OUNCESDARKCHOCOLATE1½OUNCESBUTTER

DIRECTIONS:

1. Pre-heattheovento200°F.

2. Line2cookiesheetswithparchmentpaper.

3. Beattheeggwhiteswiththecreamoftartaruntilsoftpeaksform.

4. Mixthesugarsubstitutewiththecocoapowder.

5. Slowlyaddthesugarsubstituteandcocoamixture,beatingwellaftereachaddition.

6. Continuebeatinguntilstiffpeaksform.

7. Foldinthevanilla.

8. Spoonontothepreparedbakingsheets.

9. Bakeintheslowovenfor1hourand40minutes.

10. Turnofftheheatandleavethemeringuestodryoutforafurther3hoursorovernight.

11. Whenthemeringuesarecrispmakethechocolatetopping.

12. Meltthechocolateoverlowheatwiththebutter.Mixwell.

13. Drizzleoverthemeringues.Leavetoset.

NutritionalFactspermeringue:Calories32,Fat2.4g,Carbohydrate1.5g,

DietaryFiber0.4g,NetCarbs1.1g,Protein1.3g.

NOBAKECHOCOCHEWS

Theseareyummymouthfulsofblisstohaveonhandforthatsweetcraving.

Makes24

INGREDIENTS:

4ouncesbutter3½ouncesdarkchocolate(85%cocoasolids)2tbsp.almondbutter½cupcoconutcream1tsp.almondextract¼cuppowderedsugarsubstitute2½cupsunsweetenedcoconutflakes3cupsunsweetenedfinelyshreddedcoconut1ouncedarkchocolatefordrizzling

DIRECTIONS:

1. Melttogetherthechocolate,almondbutterandbutterinalargesaucepan.

2. Addthecoconutcream,almondextractandsweetenerandstirwelltogether.

3. Addthetwotypesofcoconutandstirwelltomixeverythingtogether.

4. Placespoonfulsontoparchmentpaper.

5. Melttheextraounceofchocolateanddrizzleoverthechews.

6. Placeinthefridgetosetandharden.Yum!

NutritionalFactsperchew:Calories208,Fat19.3g,Carbohydrate8.0g,DietaryFiber3.1g,NetCarbs4.9g,Protein2.2g.

GINGERBITES

Whocanresistagingerbiscuitwithacupofteaorcoffee?Thisketofriendlyvariationwillbesuretohitthespot.

Makes48

INGREDIENTS:

1½cupsalmondflour½tsp.powderedcinnamon¾tsp.powderedginger¼tsp.salt2largefresheggs,whiteonly2½tbsp.granulatedsugarsubstitute¼tsp.vanillaextract

DIRECTIONS:

1. Pre-heattheovento325°F.

2. Line2largecookiesheetswithparchmentpaper.

3. Inamediumsizedbowlmixtogetherthealmondflour,cinnamon,gingerandsalt.

4. Stirinthesugarsubstituteandtheeggwhites,togetherwiththevanillaextract.

5. Placeteaspoonfulsontothepreparedcookiesheetsandpresseachonedownwiththebackofaforktoformaflatcookie.

6. Bakeinthehotovenfor15–20minutesuntilgoldenbrown.Turnhalfwaythroughthecookingtime.

7. Removefromtheovenandcarefullyplacethebitesonawireracktocool.

NutritionalFactsperbite:Calories16,Fat1.3g,Carbohydrate0.8g,DietaryFiber0.4g,NetCarbs0.4g,Protein0.9g.

NOBAKENUTTYCOOKIES

Here’sanotherwonderfulnobakerecipeforabusylifestyle.There’slotsofnuttyflavorstobeenjoyedhere!

Makes32

INGREDIENTS:

2cupssmoothpeanutbutter1cupunsaltedbutter1cupgranulatedsugarsubstitute2tsp.almondextract2cupsunsweetenedcoconut2¼cupspecans,chopped2¼cupswalnuts,chopped½cupmacadamias,chopped

DIRECTIONS:

1. Line2largebakingsheetswithwaxedpaper.

2. Inalargesaucepanoveralowheat,warmtogetherthepeanutbutterandthebutter.Stirwelltocombine.

3. Stirinthesugarsubstitute,almondextractandthecoconut.

4. Stirinthenuts.

5. Dropspoonfulsofthemixtureontothepreparedcookiesheets;useyourfingerstomakeniceevenshapes.

6. Refrigeratetohardenforafewhours.

7. Storeinthefridgeinanairtightcontainer.

NutritionalFactspercookie:Calories287,Fat27.8g,Carbohydrate6.5g,DietaryFiber2.9g,NetCarbs3.6g,Protein7.3g.

MIXEDNUTBARS

Thesemixednutbarshaveahintofchocolateandaregreatforbreakfastandinlunchboxes.

Makes16

INGREDIENTS:

1¼cupsmixednutsofyourchoice(pecans,almonds,walnuts,macadamias)¼cupbutter¼cuptoastedunsweetenedcoconut¼cupflaxseeds⅓cuppeanutbutter1tsp.vanillaextract½cupgranulatedsugarsubstitute2ouncesdarkchocolate,finelychopped

DIRECTIONS:

1. Pre-heattheovento375°F.

2. Prepareabakingtin12x8inchesbyliningitwithparchment

3. Chopthenutstogetherinaprocessororblenderuntilchoppedroughly.

4. Puttheminalargebowlandaddthecoconutandflaxseeds.

5. Melttogetherthebutterandpeanutbutter.Addthevanillaextractandsugarsubstitute.

6. Mixthisintothenutmixture.

7. Addthechoppedchocolate.

8. Spoonintothepreparedtinandpressdownevenly.

9. Bakefor10–12minutesinthehotoven.

10. Removefromtheovenandcutinto12bars,2x3inches.

11. Coolonawirerackandmunchaway!

NutritionalFactsperbar:Calories152,Fat13.0g,Carbohydrate5.4g,DietaryFiber2.4g,NetCarbs3.0g,Protein3.9g.

FRUITYFATBOMBS!

Noketosnackbookwouldbecompletewithoutsomesuperdeliciousfatbombs!Hereisthefirstofthreerecipesforyoutotry.

Makes10

INGREDIENTS:5OUNCESBUTTER6TBSP.COCONUTOIL4TBSP.COCOAPOWDER4TBSP.SUGARFREEFRUITSYRUP(RASPBERRYISVERYTASTY)

DIRECTIONS:

1. Prepare10smallmoldsandplacethemonabakingsheet–miniheatresistantsiliconemuffincaseswilldo.

2. Inasmallsaucepancombinealloftheingredientsoveralowheatandstirwell.

3. Pourintothemoldsoruseaspoonifyouwouldprefer.

4. Freezeforafewhours.

5. Popeachoneoutoftheirmoldandenjoy.

6. Keepinthefreezerorthebombswillmelt!

NutritionalFactsperbomb:Calories177,Fat19.9g,Carbohydrate2.2g,DietaryFiber0.7g,NetCarbs1.5g,Protein0.5g.

CHOCOLATECOCONUTFATBOMBS

Astripyfatbombthatisfuntomakeandevenmorefuntoeat!

Makes25

INGREDIENTS:

2cupscoconutoil2tsp.liquidsteviaextract(adjusttotaste)4ouncesunsweetenedcocoa1cupsaltedbutter1½cupscoconutbutter

DIRECTIONS:

1. Prepare25smallmoldsandplacethemonabakingsheet–miniheatresistantsiliconemuffincasesorothermoldswilldo.

2. Gentlymelttogetherthecoconutoil,liquidsweetener,cocoapowderandthebutteroveralowheat.

3. Usingatablespooncarefullyspoon1spoonfulofmixtureintoeachmoldandfreezefor15minutes.

4. Whilethemixtureisfreezing,meltthecoconutbutter.

5. Removethemoldsfromthefreezerandspoonatablespoonofthecoconutbutterintoeachone.Refreezefor15minutes.

6. Removefromthefreezerandtopwiththerestofthechocolatemix.

7. Placeinthefreezerandfreezeuntilfirm.

8. Storeinthefreezer!

NutritionalFactsperbomb:Calories317,Fat33.8g,Carbohydrate5.8g,DietaryFiber3.2g,NetCarbs2.6g,Protein1.8g.

LIMEFATBOMBS

Theseuselimejuiceandzest,butyoucouldtrylemonforadeliciouslydifferentflavor.

Makes10

INGREDIENTS:1CUPCOCONUTOIL¼CUPBUTTER

1lime,juicedplusthezestfromone½tsp.liquidsteviaextract(adjusttotaste)

DIRECTIONS:

1. Prepare10smallmoldsandplacethemonabakingsheet–heatresistantminisiliconemuffincaseswilldo.

2. Combinethecoconutoilandbutterinasmallsaucepanandheatoveragentleheatuntiltheybecomeliquid.

3. Removefromheat,addthezestandlime,andblendforafewminutesuntilsmooth.Theaimisforthelimetostarttosetintothecoolingmixtureotherwiseitwillseparateinthefreezer.

4. Carefullypourintothepreparedmolds.

5. Freezeuntilrequired.

6. Storeinthefreezer!

NutritionalFactsperbomb:Calories233,Fat26.4g,Carbohydrate1.4g,DietaryFiber0.4g,NetCarbs1.0g,Protein1.4g.

TIRAMISUTREATS

Bedaringandtryouttheselittleicytiramisuflavoredpops.

Makes8

INGREDIENTS:

4ouncescoconutcream4ouncescreamcheese1½cupscoconutmilk8tbsp.powderedsugarsubstitute2tbsp.instantcoffeepowder8tbsp.coconutoil2ouncesunsweetenedcocoapowder½tsp.liquidsteviaextract(adjusttotaste)1tsp.rumextract

DIRECTIONS:

1. Mixtogetherthecoconutcream,creamcheese,coconutmilk,powderedsugarsubstitute.Halftherumextractandthecoffeepowder.

2. Pourintoicecubetraysandfreezeuntilhard–about2hours.

3. Meanwhilewarmthecoconutoilandaddthecocoa,liquidsweetenerandtherestoftherumextract.Cool.

4. Whenthe‘icecubes’havefrozenpopthemoutofthetraysanddiptheminthechocolatemixture.

5. Placeindividuallyonparchmentpaperandre-freezeuntilrequired.

NutritionalFactspertreat:Calories323,Fat33.6g,Carbohydrate8.2g,DietaryFiber3.7g,NetCarbs4.5g,Protein3.8g.

COCONUTLEMONBALLS

Chillylittlemouthfulsoffreshcitruswillgetyourtastebudstingling!

Makes20

INGREDIENTS:16OUNCESFULLFATCREAMCHEESE2CUPSUNSWEETENEDGRATEDCOCONUT2LIMES,JUICEDANDZESTED1LEMON,JUICEDANDZESTED⅓CUPPOWDEREDSUGARSUBSTITUTE(ADJUSTTOTASTE)

DIRECTIONS:

1. Beatthecreamcheeseverywellwiththejuiceandzestofthelimeandlemon.Aprocessorwillhelphere!

2. Beatinhalfofthecoconutandthesweetener.

3. Forminto20littleballsandplaceonwaxedpaper.Refrigerateovernight.

4. Thenextdayrolltheballsintherestofthecoconut.

5. Storeinthefridgeuntilreadytoeat.

NutritionalFactsperball:Calories124,Fat11.8g,Carbohydrate3.3g,DietaryFiber1.3g,NetCarbs2.0g,Protein2.2g.

CHOCOALMONDTRUFFLES

Mmmm…Littlemorselsofcreamy,buttery,choc-nutexplosionsthatyou’llsimplylove.

Makes24

INGREDIENTS:

8ouncesdarkchocolate(80%cocoasolids)4tbsp.butter4tbsp.heavycream1tsp.almondextract¼tsp.vanillaextract

DIRECTIONS:

1. Prepare24minimuffincupsandplaceonabakingsheet.

2. Meltthechocolateandthebutterinaceramicbowloversimmeringwater.

3. Coolbeforestirringinthecream,almondandvanillaessence.

4. Spoonintothecupsandfreezeuntilfirm.

5. Storeinthefreezerortherefrigerator.

NutritionalFactspertruffle:Calories76,Fat6.9g,Carbohydrate4.6g,DietaryFiber0g,NetCarbs4.6g,Protein1.0g.

CREAMYCHOCOLATEFUDGE

Popinthemouthsquaresofbutterychocolatefudge,areyourstocommand!

Makes16squares

INGREDIENTS:4TBSP.BUTTER1CUPHEAVYCREAM8OUNCESPLAIN,FULLFATCREAMCHEESE6DROPSLIQUIDSTEVIAEXTRACT(ADJUSTTOTASTE)4TBSP.UNSWEETENEDCOCOAPOWDER¼TSP.SALT

DIRECTIONS:

1. Lineasmallbakingtinwithfoil.

2. Meltthebutterinasaucepanoveralowheat.

3. Removefromtheheatandaddthecreamandcreamcheese.

4. Whiskuntilsmooth.Addthesugarsubstitute.

5. Replaceontheheatandheatcarefullyuntilbeginningtobubble,stirconstantly.

6. Removefromtheheatagainandbeatinthecocoaandthesalt.

7. Pourthefudgeintothepreparedtinandcool.

8. Placeintherefrigeratoruntilset–about4hours.

9. Turnoutofthetin,cutinto16squares.Keepinthefridge.

NutritionalFactspersquare:Calories104,Fat10.8g,Carbohydrate1.3g,DietaryFiber0.4g,NetCarbs0.9g,Protein1.5g.

BUTTERSCOTCHNUTSQUARES

Thesearebasicallyafatbombmixturewiththeaddedcrunchofpecans.Tryusingothernutsifyouhavethem,andsubstitutecaramelextractforthebutterscotchifyouarefeelingadventurous!

Make16squares

INGREDIENTS:2CUPSCOCONUTBUTTER4OUNCESSALTEDBUTTER1TSP.BUTTERSCOTCHEXTRACT½CUPPECANPIECES,ROASTED10DROPSLIQUIDSTEVIAEXTRACT(ADJUSTTOTASTE)

DIRECTIONS:

1. Lineasmallbakingtinwithfoil.

2. Inasmallsaucepanoveralowheat,softenthecoconutbutterandbutter.

3. Removefromtheheatandstirinthesweetener,flavoringandtoastednuts/

4. Pourintothepreparedtinandcool.

5. Placeintherefrigeratoruntilset–about4hours.

6. Turnoutofthetin,cutinto16squares.Keepinthefridge.

NutritionalFactspersquare:Calories265,Fat25.5g,Carbohydrate7.4g,DietaryFiber3.8g,NetCarbs3.6g,Protein2.1g.

CHOCOLATEANDCOCONUTCUPCAKES

Cupcakesaretheall-timefavoriteofchildrenworldwide–trythisketoversionforanytimeorperhapsabirthdaycupcaketosendtoschoolonthatspecialday!

Makes12

INGREDIENTS:

5largefresheggs½cupcoconutoil1cupcoconutcream1tsp.vanillaextract¾cuppowderedsugarsubstitute½cupcoconutflour1tsp.bakingpowder½tsp.salt4ouncesbutter4ouncescreamcheese4tbsp.unsweetenedcocoapowder½cupheavycream2ouncesdarkchocolate(75%cocoasolids)12pecannuthalvestogarnishorgratedchocolate

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Preparea12cupmuffinpanbyliningwithpapercases.

3. Inalargebowl,beattheeggstogetherwell.

4. Addthecoconutcream,vanillaandand¼cupofpowderedsugarsubstitute.

5. Inaseparatebowlmixtogetherthecoconutflour,bakingpowderandsalt.

6. Stirthesedryingredientsintotheeggmixtureandmixwell.

7. Spoonintothepreparedmuffincupsandbakefor20–23minutesuntilcooked.

8. Leavetocoolinthemuffinpanfor5minutesbeforeremovingtoawireracktocoolcompletely.

9. Whenthecakesarecoolmaketheicingbyfirstmeltingthechocolateover

alowheat.Leavetocool.

10. Beattogetherthebutter,creamcheese,therestofthepowderedsweetenerandthecocoapowder.

11. Beatinthecooledmeltedchocolate.

12. Whipthecreaminaseparatebowlandfoldintotherestoftheicingingredients.

13. Puttheicingintoapipingbagandpipeswirlsontoofthecooledcupcakes.

14. Decoratewithapecanhalforsomegratedchocolate.

NutritionalFactspercupcake:Calories427,Fat41.0g,Carbohydrate10.5g,DietaryFiber3.3g,NetCarbs7.2g,Protein6.5g.

CARAMELSQUARES

Theseyummysweetsquarescontainbothcaramelandchocolateforgoodmeasure!

Makes24

INGREDIENTS:1CUPWATER

1¾cupsgranulatedsugarsubstitute½cupheavycream8ouncesbutter1tsp.salt½tsp.xanthangum2¾cupsalmondflour½tsp.vanillaextract3½ouncesdarkchocolate(85%cocoasolids),grated

DIRECTIONS:

1. Makethecaramelfirstasitneedstocool.

2. Inaheavybasedsaucepandissolve1cupsugarsubstitutewiththewater.Stiruntiljustdissolved.

3. Bringtotheboiloveramediumheatandboil,withoutstirring,for7minutes.

4. Themixtureshouldhavedarkenedincolor,ifnot,boilforafewsecondslonger.Donotletitgettoodark.

5. Removefromtheheatandstirinthecream,1ouncebutterand½teaspoonsalt.Becarefulasitwillbubbleandspit!

6. Sprinkleinthegumandstirwelltoremoveanylumps.Setaside.

7. Pre-heattheovento325°F.

8. Preparea13x9inchpanbyliningitwithparchment.

9. Inabowl,combinethealmondflour,½teaspoonsaltand¾cupsugarsubstitute.

10. Rubin7ouncesbutteruntilthemixturelookslikebreadcrumbs.(Useaprocessorifyouhaveone!).Stirinthevanilla.

11. Addthechocolateandmixthrough.

12. Presshalfofthemixtureintothepreparedtinandbakeinthehotovenfor8minutes.

13. Removethetinfromtheovenandspoonoverthepreviouslypreparedcaramel.

14. Topwiththerestofthecrumbmixtureandreturntotheoventobakeforafurther10–12minutes.

15. Removefromtheovenandleavetocoolcompletelybeforecuttingintobars.

NutritionalFactspersquare:Calories123,Fat12.3g,Carbohydrate2.8g,DietaryFiber0.9g,NetCarbs1.9g,Protein1.2g.

CHEESECAKEBITES

Theseminicheesecakeswithaspicybase,willslideoveryourtongueinasweetcascadeofhappiness!

Makes24

INGREDIENTS:

2cupsalmondflour½cupgranulatedsugarsubstitute2tsp.mixedspice½tsp.bakingsoda½tsp.salt½tsp.xanthangum1largefreshegg,beaten⅓cupcoconutbutter,warmed1tbsp.molasses6ouncesfullfatcreamcheese4tbsp.powderedsugarsubstitute½tsp.vanillaextract

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Prepare24minimuffincupswithpapercases.

3. Inalargebowlmixtogetherthealmondflour,granulatedsugarsubstitute,mixedspice,bakingsoda,saltandgum.

4. Stirintheegg,coconutbutterandmolassesuntilthedoughstartstocometogether.

5. Dividethedoughinto24smallevensixedpiecesandpresseachoneintothebottomofaminimuffincup.

6. Useyourindexfingertomakeawellinthecenterofeachpieceofdoughandgentlypushsomeofthedoughupthesidesofeachcup.

7. Beattogetherthecreamcheese,powderedsugarsubstituteandvanilla.

8. Usingateaspoon,spoonthismixtureevenlyamongtheminimuffincups.

9. Placeintothehotovenandbakefor10–12minutesuntillightlybrownandthefillingisset.

10. Removefromtheovenandcool.

NutritionalFactsperbite:Calories73,Fat5.9g,Carbohydrate3.8g,DietaryFiber0.7g,NetCarbs3.1g,Protein1.6g.

CHOCOLATECHEESECAKE

Adeliciouscheesecaketocutandserveinslicesratherthanindividualminibites.

Serves8

INGREDIENTS:

1¼cupsalmondmeal4tbsp.unsweetenedcocoapowder3tbsp.butter,melted12ouncescreamcheese2largefresheggs1tsp.vanillaextract1cuppowderedsugarsubstitute

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Butteradeepround8inchovenproofdish

3. Mixtogetherthealmondmeal,2tbsp.cocoaandthemeltedbutterinasmallbowl.

4. Pressthismixturefirmlyintothebaseoftheprepareddish.

5. Bakefor12–15minutes.

6. Meanwhilepreparethecheesefillingbybeatingtogetherthecreamcheese,egg,vanilla,therestofthecocoaandthesweetener.

7. Removethebasefromtheovenandpouroverthecheesemixture.

8. Replaceinthehotovenandbakeforabout75minutesuntilfirmontheoutsidebutstillalittlewobblyinthemiddle.

9. Removefromtheovenandcoolcompletely.Putinthefridgeforacoupleofhoursbeforeslicingandserving.

NutritionalFactsperslice:Calories300,Fat28.1g,Carbohydrate6.6g,DietaryFiber2.7g,NetCarbs3.9g,Protein8.5g.

ALMONDCHEESYCUPCAKES

Here’sacheesecakefavoriteinyetanotherguise,cupcakes!Thesehavealovelyalmondflavor!

Makes12

INGREDIENTS:2OUNCESBUTTER,MELTED½CUPALMONDMEAL16OUNCESCREAMCHEESE¾CUPGRANULATEDSUGARSUBSTITUTE2LARGEFRESHEGGS1TSP.ALMONDEXTRACT

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Prepare12muffincupswithpapercases.

3. Stirthealmondmealintothemeltedbutter.

4. Spoonthismixtureevenlyamongthepreparedcupcakecasesandpressitdownwiththebackofaspoon.

5. Beattogetherthecreamcheese,eggs,sugarsubstituteandthealmondextractuntilsmooth.

6. Divideamongthecupcakecases,fillingthemalmosttothetop.

7. Bakeinthehotovenfor15–18minutes.

8. Removefromtheovenandcoolcompletelybeforeserving.

9. Chillinthefridgeoncecold,andthenserve.

NutritionalFactspercupcake:Calories187,Fat18.4g,Carbohydrate2.0g,DietaryFiber0.1g,NetCarbs1.9g,Protein4.2g.

COCONUTPIKELETS

Pancakes,scotchpancakes,flapjacks?Whateveryoucallthem;thesearedeliciousasastandbyrecipeforasnack,dessertorevenbreakfast!

Makes6

INGREDIENTS:

½cupcoconutflour3tbsp.granulatedsugarsubstitute6largefresheggs½tsp.bakingpowder½tsp.salt2ouncesbutter,melted1cupcoconutmilk1tsp.vanillaextract

DIRECTIONS:

1. Pre-heatagriddletomediumlow.

2. Beattheeggsinalargebowluntillightandfluffyandthenbeatinthecoconutmilk,vanillaandsugarsubstitute.

3. Addthecoconutflour,bakingpowderandsaltandbeatwell.

4. Stirinthemeltedbutter.

5. Greasethegriddlewithalittlebutterandpour2largetablespoonsofmixtureontoit.Spreaditouttoacircleofabout3inchesindiameter.

6. Ifyourgriddleislargeenoughputonanotheroneortwolotsofmixture.

7. Griddleforabout3minutesononesideuntilthetopissetaroundtheedges.

8. Carefullyflipoverandbrownontheotherside.

9. Servewarmwithlotsoffarmfreshbutter!Andperhaps,somesugarfreejam?

NutritionalFactsperpikelet:Calories276,Fat23.2g,Carbohydrate8.6g,DietaryFiber4.2g,NetCarbs4.4g,Protein8.6g.

GINGERMUFFINS

Muffinsarealwaysafirmfavoriteandthesehaveareallyexoticgingertasteyou’llrelish.

Makes12

INGREDIENTS:

6largefresheggs,beaten1cupalmondflour3tbsp.coconutflour5tbsp.grapeseedoil2½ouncesbutter1tbsp.powderedginger1tsp.bakingpowder1cupgranulatedsugarsubstitute½tsp.salt

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Prepare12muffincupswithpapercases.

3. Combineallofthedryingredientsinamediumbowl–mixwell.

4. Addtheegg,oilandbuttertothedryingredientsandmixuntilsmooth.

5. Divideamongthepreparedmuffincupsandbakeinthehotovenfor20–23minutes.

6. Whencookedremovefromtheovenandcoolalittleonawirerack.Servewarm.

NutritionalFactspermuffin:Calories152,Fat14.5g,Carbohydrate7.4g,DietaryFiber2.4g,NetCarbs5.0g,Protein4.6g.

ORANGECHEESECAKE

Atangycheesecakewithoutacrust?Morelikeabakedcheesecustard–smoothandutterlyscrumptious!

Makes8

INGREDIENTS:

1cupheavycream8ouncescreamcheese2largefresheggs,beaten1½tsp.liquidsteviaextract(adjusttotaste)1largeorangezestedandjuiced(4tbsp.juice)

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Grease8–6ounceindividualovenproofdisheswithbutter.

3. Beattogetherthecreamcheeseandtheheavycreamuntilsmooth.

4. Whiskintheliquidsweetener,orangejuiceandzest.

5. Beatintheeggsuntiljustcombined.

6. Dividethemixtureevenlyamongtheprepareddishes.

7. Placethedishesonabakingsheetandbakefor30–35minutesuntiljustset.

8. Turnofftheovenandleavethedishestostandfor5minutesbeforeremovingthemfromtheovenandallowingtocoolcompletely.

9. Whencoolrefrigerateforacoupleofhourstochillbeforeserving.

NutritionalFactsperportion:Calories179,Fat16.7g,Carbohydrate4.0g,DietaryFiber0.6g,NetCarbs3.4g,Protein4.2g.

ICEDCINNAMONROLLS

Thesecomeoutjustlikearolledcinnamonbunwithcreamcheeseicingandthedeliciousspicysmellofthesecookinginstantlyshouts,‘More!’

Makes16

INGREDIENTS:

4cupsalmondflour4tbsp.granulatedsugarsubstitute4tsp.bakingpowder1tsp.bakingsoda1tsp.salt3½tsp.powderedcinnamon2largefresheggs,beaten4½ouncesbutter,melted6tbsp.heavycream1½tsp.vanillaextract1tsp.liquidsteviaextract(adjusttotaste)2ouncescreamcheese

DIRECTIONS:

1. Pre-heattheovento325°F.

2. Line2bakingsheetswithparchment.

3. Inamediumbowlmixtogetherthealmondflour,granulatedsugarsubstitute,bakingpowder,bakingsoda,saltand1tspcinnamon.

4. Mixtogethertheegg,3½ouncesmeltedbutter,4tablespoonscream,1tspvanillaand½tspliquidsugarsubstitute.

5. Stirtheeggmixtureintothedryingredientsuntiladoughforms.

6. Onapieceofwaxedpaperrollorpatoutthedoughtoformarectangleabout8x12inches.

7. Sprinkleontheremainingcinnamonpowder.

8. Rollthedoughupfromtheshortend–nottootightlyasthedoughwillexpandasitcooks.

9. Usingasharpknifecuttherollinto16halfinchslicesandplacethemcutsidedownonthepreparedbakingsheets.

10. Bakeinthehotovenforabout20minutesuntiltherollsarefirmandalight

brown.

11. Removefromtheovenandleavetherollstocoolonawirerackbeforeicing.

12. Fortheicingbeattogetherthecreamcheese,theremainingbutter,vanillaandliquidsweetener.

13. Spreadtheicingoverthecooledbunsandserve.

NutritionalFactsperroll:Calories141,Fat13.9g,Carbohydrate2.6g,DietaryFiber0.8g,NetCarbs1.8g,Protein2.8g.

CHOCOLATENUTICECREAM

Chocolateandpeanutheaveninanicecream–yummo!

Serves6

INGREDIENTS:

2cupsmoothcottagecheese1cupcreamcheese3ounceschocolateproteinpowder6tbsp.smoothpeanutbutter6tbsp.heavycream¾tsp.liquidsteviaextract(adjusttotaste)

DIRECTIONS:

1. Placealloftheingredientsinafoodprocessororblenderandmixuntileverythingissmoothandcreamy.

2. Churninanicecreammakerifyouhaveoneorplaceinafreezerproofcontainerandplaceinthefreezer.

3. Ifyouarenotchurningtheicecreamstirevery30minutesasitisfreezingtobreakupanyicecrystals.

4. Freezeuntilrequired.

5. Whenreadytoserveremovefromthefreezerabout10minutesbeforeservingtodefrostalittle.

NutritionalFactsperportion:Calories404,Fat29.3g,Carbohydrate9.3g,DietaryFiber1.3g,NetCarbs8.0g,Protein27.7g.

STRAWBERRYICECREAM

Warning,youmaywanttoportionthisicecreamout,asitissodeliciousthatyoumaybetemptedtoeatitallinonesitting…

Serves8

INGREDIENTS:1½CUPSHEAVYCREAM1CUPFULLFATCREAMCHEESE1¼CUPSFRESHSTRAWBERRIES1TSP.VANILLAEXTRACT1TBSP.XANTHANGUM½LEMON,JUICED1TBSP.POWDEREDSUGARSUBSTITUTE½TSP.LIQUIDSTEVIAEXTRACT(ADJUSTTOTASTE)

DIRECTIONS:

1. Mashthestrawberries.

2. Placealloftheotheringredientsinalargebowlandbeatwelltogether.

3. Stirinthestrawberries.

4. Churninanicecreammakerifyouhaveoneorplaceinafreezerproofcontainerandplaceinthefreezer.

5. Ifyouarenotchurningtheicecreamstirevery30minutesasitisfreezingtobreakupanyicecrystals.

6. Freezeuntilrequired.

7. Whenreadytoserveremovefromthefreezerabout10minutesbeforeservingtodefrostalittle.

NutritionalFactsperportion:Calories194,Fat18.5g,Carbohydrate7.5g,DietaryFiber4.7g,NetCarbs2.8g,Protein3.1g.

CHOCOLATECHIPCOCONUTICECREAM

Thistropicalicecreamismadewithcoconutmilkandcoconutcreamratherthancreamandcreamcheese.You’lldiscoverlovelychunksofchocolateandtoastedcoconutthatgiveitasatisfyingtexture.

Serves6

INGREDIENTS:

6ouncecancoconutmilk6ouncecancoconutcream½cuppowderedsugarsubstitute½tsp.xanthangum1tsp.vanillaextract2ouncesdarkchocolate,chopped½cupshreddedcoconut,toasted

DIRECTIONS:

1. Whisktogetherthecoconutmilk,cream,sugarsubstituteandthegum.

2. Stirinthevanillaextract.

3. Churninanicecreammakerifyouhaveoneorplaceinafreezerproofcontainerandplaceinthefreezer.

4. Ifyouarenotchurningtheicecreamstirevery30minutesasitisfreezingtobreakupanyicecrystals.

5. Oncehalffrozenstirinthechoppedchocolateandthecoconut.

6. Freezeuntilrequired.

7. Whenreadytoserveremovefromthefreezerabout10minutesbeforeservingtodefrostalittle.

NutritionalFactsperportion:Calories379,Fat27.8g,Carbohydrate14.7g,DietaryFiber2.5g,NetCarbs12.2g,Protein4.5g.

CHOCOLATECHIPPECANBARS

Aninterestingcreationcanbeenjoyedwiththislayeredbarwithawonderfulcombinationofpecansandchocolate!

Makes16

INGREDIENTS:1CUPALMONDFLOUR¾CUPPECANS,VERYFINELYCHOPPED3LARGEFRESHEGGS1CUPGRANULATEDSUGARSUBSTITUTE2OUNCESBUTTER,SOFTENED¼TSP.XANTHANGUM½TSP.CINNAMONPINCHSALT

16ouncescreamcheese½cupdarkchocolatechips2tsp.vanillaextract

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Greasea9inchsquarepanwithalittlebutter.

3. Mixtogetherthealmondflour,butter,½cupsugarsubstitute,halfthevanilla,1egg,xanthangum,cinnamon,pecansandthesalt.

4. Pressthedoughintothebaseofthepreparedpan.

5. Beattogethertherestoftheingredientsexceptthechocolatechips.

6. Stirinthechocolatechips.

7. Pourthisoverthedoughbaseandbakefor30minutesuntilthetoppingisset.

8. Removefromtheovenandcool.

9. Cutintobarsandserve.

NutritionalFactsperbar:Calories207,Fat19.4g,Carbohydrate5.2g,DietaryFiber0.8g,NetCarbs4.4g,Protein4.5g.

ALMONDCAKE

Thisdeliciousplaincakewithahintofalmondhasareallylowcarbcountperslice.Superb!

Serves12

INGREDIENTS:4OUNCESBUTTER½CUPFULLFATCREAMCHEESE1CUPGRANULATEDSUGARSUBSTITUTE5LARGEFRESHEGGS2CUPSALMONDFLOUR1TSP.BAKINGPOWDER1TSP.LEMONESSENCE1TSP.ALMONDESSENCE

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Linea9inchroundcakepanwithparchment

3. Creamtogetherinabowlthebutter,creamcheeseandsugarsubstitute.

4. Beatintheeggsoneatatime.

5. Inaseparatebowl,mixtogetherthebakingpowderandthealmondflour.

6. Addtheflourmixturetotheeggmixturealittleatatimebeatingwellbetweenadditions.

7. Stirinthelemonandalmondextracts.

8. Pourintothepreparedcaketinandbakefor45–50minutesuntilcooked.

9. Removefromtheoven,turnoutontoawirerackandcoolcompletelybeforecuttingandserving.

NutritionalFactsperslice:Calories163,Fat15.4g,Carbohydrate2.7g,DietaryFiber0.5g,NetCarbs2.2g,Protein4.4g.

PECANPIE

Asuperbpietoserveatanytimeoftheyeartoyourfamilyandfriends.Remembertokeepapieceforyourself!

Serves8

INGREDIENTS:

1½cupsplus1tbsp.almondflour1½cupsplus3tbsp.granulatedsugarsubstitute¼tsp.bakingsoda2ouncesbutter1tbsp.molasses2largefresheggs½cupcoconutoil2tbsp.coconutcream1tsp.vanillaextract2cupspecan,halvedandchoppedinequalportions

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Greasea9inchroundpiedish.

3. Combine1½cupsalmondflour,1½cupssugarsubstitute,bakingsodaandthebutterinabowl.

4. Spoonintothebaseofthepreparedpiedish.

5. Usingyourfingersensurethatthemixturegoesupthesideofthepiedishandpressdowncarefullytoformthepiecrust.

6. Bakefor7minutesuntilgoldenbrown.

7. Removethecrustfromtheovenandcool.

8. Reducetheovenheatby25°F.

9. Beattogethertherestoftheingredientsexceptthepecannuts.

10. Sprinklethechoppednutsintothepieshellandtopwiththeeggmixture.

11. Arrangethehalfpecansontop.

12. Bakeuncoveredfor30-35minutes.Coverwithapieceoffoilandcontinuecookingforafurther25minutes.

13. Removethepiefromtheovenandservewarmwithwhippedcream.

NutritionalFactsperportion:Calories431,Fat43.8g,Carbohydrate9.3g,DietaryFiber3.3g,NetCarbs6.0g,Protein5.4g.

CARROTLOAF

Thistastycarrotloaftoppedwithcreamcheeseicingandasuitablylowcarbohydratecountperslicewillbepopularforamid-afternoonsnack.

Makes16slices

INGREDIENTS:

3½ouncesalmondflour2tsp.bakingpowder1tsp.bakingsoda4tbsp.coconutoil,warmed3½ouncesgratedcarrot1largefreshegg1½tsp.mixedspice2tbsp.orangezest⅓cupgranulatedsugarsubstitute3½ouncescreamcheese4dropsliquidsteviaextract(adjusttotaste)2tsp.vanillaextract1tbsp.heavycream

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Greasealoaftinandlinewithparchmentpaper.

3. Mixthecoconutoil,granulatedsugarsubstitute,andeggsandbeatwelltogether.

4. Inaseparatebowlmixtogethertheflour,bakingpowder,bakingsodaandmixedspice.Addtotheeggmixture.

5. Stirinthecarrotandorangezest.

6. Spoonintothepreparedloaftinandbakeinthehotovenfor20–25minutes.

7. Removefromtheovenandcoolonawirerack.

8. Makethetoppingbybeatingtogetherthecreamcheese,liquidsugarsubstitute,vanillaandheavycream.

9. Spreadoverthetopofthecooledloaf.

NutritionalFactsperportion:Calories99,Fat9.3g,Carbohydrate2.8g,DietaryFiber0.9g,NetCarbs1.7g,Protein2.3g.

LITTLEHEAVENLYCLOUDS

Littlefluffymorselsofscrumptiousness,whatmorecanIsay!

Makes16

INGREDIENTS:7OUNCESFULLFATCREAMCHEESE7OUNCESBUTTER1TSP.LIQUIDSTEVIAEXTRACT(ADJUSTTOTASTE)2½TSP.UNSWEETENEDCOCOAPOWDER

DIRECTIONS:

1. Beattogetheralloftheingredientsverywelluntilyouhaveacreamyconsistency.

2. Spooninto16minimuffincasesandplaceinthefreezeruntilhard.

3. Serveandenjoy!

NutritionalFactspercloud:Calories133,Fat14.4g,Carbohydrate0.5g,DietaryFiber0.1g,NetCarbs0.4g,Protein1.1g.

CHOCOLATECAKE

Theselittlesquareclassiccakesprovideadeliciousmorselofheaven.

Makes16squares

INGREDIENTS:½CUPBUTTER

7ouncesdarkchocolate(80%cocoasolids)4fresheggs1cupheavyfreshcream1tsp.liquidsteviaextract(adjusttotaste)1tsp.vanillaextract2tsp.bakingsoda

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Linean8x8inchsquarebakingpanwithfoilorparchment.

3. Inasmallsaucepanmeltthebutterandchocolateandallowittocool.

4. Beattheeggstogetherandaddintherestoftheingredients,beatinguntilwellmixed.

5. Pourintothepreparedbakingpanandbakefor30–35minutesuntilfirm.

6. Removefromtheovenandcoolonacakerack.

7. Cutinto16squares.

8. Servewithwhippedfreshcreamiflikedandasprinklingofgratedchocolate

NutritionalFactspersquare:Calories158,Fat14.9g,Carbohydrate6.2g,DietaryFiber2.9g,NetCarbs3.3g,Protein2.8g.

ALMONDCOCOBUTTERBARS

Agreat,traybaketokeepasastandbyforthat‘cookiecravingmoment’.

Makes12

INGREDIENTS:

½cupcoconutbutter,melted1¼cupsalmondflour1cupgranulatedsugarsubstitute1largefreshegg½tsp.bakingpowder

DIRECTIONS:

1. Pre-heattheovento350°F.

2. Linean8x8inchbakingtinwithparchment.Lineabakingsheetwithparchment.

3. Beattogetheralloftheingredientsinalargebowluntilwellcombined.

4. Spoonintothepreparedbakingtinandbakefor18–20minutesuntilgoldenbrown.

5. Removefromtheovenandcutinto12bars.

6. Removefromthetinandplaceapartonthebakingsheet.

7. Returntotheovenandcookforafurther5–8minutes.

8. Removefromtheovenandcoolcompletelybeforeserving.

NutritionalFactsperbar:Calories88,Fat7.7g,Carbohydrate3.8g,DietaryFiber2.0g,NetCarbs1.8g,Protein1.7g.

CREAMCUSTARDS

Enjoythesecreamylittlepuddingswithacoffeeflavor!

Makes8

INGREDIENTS:

4cupsheavycream4tsp.instantcoffee8largefresheggs,yolksonly2cupsgranulatedsugarsubstitute½tsp.salt3tsp.vanillaextract

DIRECTIONS:

1. Pre-heattheoveninto350°F.

2. Butter8ramekinorcustardcupsandplaceinaroastingtinwithcoldwateraroundthemtocomeuptohalfthedepthoftheramekins.

3. Gentlyheattogetherthecreamandthecoffee–donotboil.

4. Whisktogethertherestoftheingredientsandthengraduallywhiskinthehotcoffeecream.

5. Divideequallyamongthepreparedramekins.

6. Bakeinthehotovenfor30–40minutesuntilset.

7. Removefromtheoven,coolandleavetochillinthefridgeforacoupleofhoursbeforeserving.

NutritionalFactsperportion:Calories275,Fat26.7g,Carbohydrate5.0g,DietaryFiber0g,NetCarbs5.0g,Protein3.9g.

POPPYSEEDCAKE

Here’sagreatbasiccake.Bakeroundorasaslab–whateveryoufancy!

Serves12

INGREDIENTS:

3ouncescoconutflour10ouncesfullfatthickplainyogurt1lemon,juicedandzested2tbsp.poppyseeds1tsp.liquidsteviaextract(adjusttotaste)2tsp.bakingpowder4ouncesbutter,melted7largefresheggs

DIRECTIONS:

1. Pre-heattheoveninto375°F.

2. Prepareabakingtinofyourchoice–about8x11inches–byliningitwithparchment.

3. Beattogethertheyogurt,sweetenerandeggs.

4. Beatinthemeltedbutter.

5. Mixtogetherthecoconutflourandthebakingpowderandstiritintotheeggmixture.

6. Addthelemonzestandjuiceaswellasthepoppyseeds.

7. Mixuntilwellcombined.Pourintothepreparedbakingtinandbakefor25–30minutesuntilcooked.

8. Removefromovenandcoolonarack.Cutinto12andserve.

NutritionalFactsperportion:Calories173,Fat13.1g,Carbohydrate6.3g,DietaryFiber2.8g,NetCarbs3.5g,Protein7.2g.

SUMMERTIMEPOPSICLE

Thisisnotjustforthechildren–makeenoughforthewholefamily!Useanice-lollymoldifyouhaveorotherwisefreezeinsmallnarrowmugsandinsertanice-creamstickintoeach.

Makes6

INGREDIENTS:

1cupcoconutcream1cupalmondmilk3tbsp.unsweetenedcocoapowder1tsp.vanillaextract¼tsp.liquidsteviaextract(adjusttotaste)

DIRECTIONS:

1. Placealloftheingredientsexceptthesweetenerinjugandblenduntilsmooth.

2. Pourinto4moldsandplaceinthefreezer.(Remembertoputthesticksin!)

3. Freezeforseveralhours.

4. Enjoy!

NutritionalFactsperportion:Calories378,Fat36.7g,Carbohydrate12.6g,DietaryFiber2.2g,NetCarbs10.4g,Protein4.3g.

HOTCHOCOLATENIGHTCAP

Ahotchocolatenightcaprecipetocompletetherecipebook!

Serves4

INGREDIENTS:

2cupsunsweetenedalmondmilk2cupsheavycream2ouncesunsweetenedcocoapowderPowderedsugarsubstituteorliquidsteviaextract(adjusttotaste)

DIRECTIONS:

1. Placealloftheingredientsexceptthesweetenerinalargesaucepanandheattogetheroveramediumheat.

2. Stirwelltomixthoroughlyandbringtojustunderboilingpoint.

3. Pourinto4mugsandsweetentotaste.

4. Yummmmmmm!

NutritionalFactsperportion:Calories254,Fat25.4g,Carbohydrate9.9g,DietaryFiber5.2g,NetCarbs4.7g,Protein4.5g.

THANKYOU

Ifyouenjoyedtheserecipes,andI’mguessingyourtastebudsdid,pleasekeepanoutforsomeoftheotherfunrecipebooksI’mcreating!

Ifyoudon’talreadyownit,youmayalsoenjoymyallcourserecipebook,KetoLivingCookbook,thefirstbookinthisseries.

Thankssomuchtomyfamily,myfriendsandtheketocommunityforkeepingmelovingallthingsketoandmakingmesmileeveryday.

Begoodtoeachother!

EllaColeman