Sometimes they were a snack. Sometimes they were dessert. Sometimes I ate them just because they were so darn tasty.

You may have tried Paulette’s Basic Fat Bomb Recipe which is similar in taste to a no-bake cheesecake. These are soooo delicious.

However, I have an equally yummy fat bomb recipe for those of you who don’t or can’t eat dairy, or for times when you just want something different. These Sunbutter Fat Bombs are made with sunflower seed butter (be sure to use unsweetened) and creamed coconut.

The shredded coconut is optional, and just adds a more substantial texture.

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Sunbutter Fat Bombs, Dairy Free

This dairy-free fat bomb recipe uses sunflower seed butter (sunbutter) and creamed coconut.

Course Snack

Keyword keto, low carb

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 24

Author Paulette

Ingredients

• 1/2 cup Coconut butter softened
• 1/2 cup Sunflower seed butter unsweetened
• 1 tsp Cinnamon or more, to taste
• 2 tbsp Swerve Sweetener confectioners (adjust to taste)
• 1 tsp Vanilla extract pure
• 1/4 cup Coconut flakes unsweetened (optional)

Instructions

• Combine all ingredients and mix well.
• If you like a smoother consistency, don't use the coconut flakes. The coconut helps to bind the fat bombs so that they don't soften at room temperature quite so quickly.
• I like to add cinnamon oil (LorAnn oils from Bulk Barn or Amazofor extra cinnamon flavour but you can just add more powdered cinnamon if you like.
• In the photo, you'll see the mold that I use for this fat bomb. It has a silicone base that allows you to easily pop the chilled fat bombs out of the mold.

Notes

Net Carbs per Fat Bomb: 1.5 g without coconut, 1.75 with coconut

The post Dairy-Free Sunbutter Fat Bombs first appeared on Paulette Kydd RHN.

The post Dairy-Free Sunbutter Fat Bombs appeared first on Paulette Kydd RHN.

In Ontario, we’ve had brief glimpses of the summer weather that’s coming (hopefully). Get yourself ready with this No Churn Keto Ice Cream. At this time of year, I always have some in the freezer because we’re never exactly sure when the hot weather that begs for ice cream will actually be here! Or how long it will last.

 

If you have an ice cream maker, then, by all means, use it. But if you don’t have one, or don’t want to have to clean it afterward (that’s my excuse) then try this quick and easy alternative. All you need in an electric mixer and a covered container that will fit in your freezer (and some waiting time)!

 

This No Churn Keto Ice Cream calls for just a few simple ingredients: coconut milk (full fat…no the light stuff), heavy cream, vanilla, and sweetener. You can use all coconut milk or all whipping cream if you want, and choose whatever flavouring you like. I used powdered erythritol/Swerve because the powdered form incorporates easily and doesn’t change the texture.

 

You could experiment with adding fruit to this Keto Ice Cream as well. I find that little bits of diced fruit work best, otherwise, they are difficult to chew when they’re frozen and rock hard. Chew a lower carb fruit like strawberries, raspberries or blueberries. It will increase the net carb total a little.

 

No Churn Keto Ice Cream is fantastic on its own, but even more delicious as a ‘float’ in Zevia soda, or with a few toppings like sliced strawberries or dark chocolate chips. My kids love this ice cream just as much as regular sugar-laden ice cream. I have to hide it in the depths of my freezer or it’s gone within the hour!

 

Print

Keto No-Churn Ice Cream

Course Dessert, Snack

Prep Time 5 minutes minutes

Cook Time 0 minutes minutes

Calories 187kcal

Ingredients

• 1/2 cup Coconut milk if you have the option, use the heaviest full fat part (drain off the liquid)
• 119 ml Heavy cream 38% Milk Fat (1/2 cup)
• 2 tsp Vanilla extract pure (or more to taste)
• 2 tbsp Swerve Sweetener confectioners (using powdered sweetener gives a better texture)

Instructions

• Place all ingredients in bowl.
• Using an electric mixer, whip until 'fluffy'.
• Pour into a shallow container, cover and freeze.
• This ice cream will get quite solid. Allow to sit at room temp for a few minutes before serving or use a scoop heated in hot water to allow for easier scooping.
• Alternatively, use an ice cream maker.

Notes

Notes:
Change up the flavour by using different extracts, dark chocolate or a small amount of finely chopped or pureed fruit.

You can certainly use all heavy cream or all coconut milk (use full fat) instead of both.

Net Carbs per Serving: 2 grams

You might also like: Low Carb No-Bake Cheesecake or Keto Creme Brulee

The post No Churn Keto Ice Cream first appeared on Paulette Kydd RHN.

The post No Churn Keto Ice Cream appeared first on Paulette Kydd RHN.

As a holistic nutritionist, I recommend that whole, unprocessed foods should make up the bulk of your diet. However, sometimes you need a little help from some packaged low carb foods. These foods can help you make healthier choices when you don’t have enough time to cook an entire meal from scratch, or if you have a craving that you want to satisfy in a way that won’t interfere with your health goals. Here are some of my favourite low carb packaged foods that meet those requirements. Some of these can be found in your local grocery store or health food store. Most of them can be found online as well.  I will continually update this post as I find new products to love!

Snack Foods

Coconut Chips

A crunchy, all-natural and low carb snack of coconut chips, that comes in a variety of flavours including chocolate and banana, or white chocolate. This nut-free snack is something you can send to school with your kids too! Only 2 grams of net carbs per serving.

KIND Granola Bar

Granola bars are typically high in carbs since they are made with grains and sugar/honey/syrup. Not all KIND bars are low in carbs but the Almond, Sea Salt and Dark Chocolate variety is the lowest I’ve seen with only 9 grams of net carbs. It wouldn’t be an everyday type of snack but if you’re looking for something to carry in your bag or car that doesn’t require refrigeration and won’t melt in the heat, this would be a good choice. Other KIND bar varieties that are low in carbs: Almond Caramel & Sea Salt (9g), Almond Mint & Dark Chocolate (10g), Almond Mocha and Dark Chocolate (9g), and Maple Glazed Pecan & Sea Salt (9g).

Lemon Flavoured Almonds

Dry roasted almonds with salt and fresh lemon juice have a faint and pleasant lemon flavour. They’re a great snack to carry in your bag or car for emergency snacking situations 🙂 Only 1 gram of net carbs.

Pizootz Flavoured Peanuts

Flavour-infused peanuts including varieties such as Dill Pickle and Baja Taco. Made with all-natural ingredients and only 6 grams of net carbs per package.

Protes Protein Chips/Nachos

Made from pea protein, corn, and seasoning, nothing artificial that you can’t pronounce. These are a good occasional treat when you want Doritos but don’t want to compromise your progress. Each serving of 12 chips has 6 grams net carbs. I found these at Bulk Barn or online at Well.ca.

Cheese Crisps

Just cheese… but seasoned and crispy. I found these at Whole Foods but there are other brands including Moon Cheese (you may have noticed those at Starbucks) or Whisps (at Cosco), or Air Cheese (Well.ca). You can also make these yourself by baking grated parmesan and/or asiago cheese in mini muffin tins or on a parchment-lined baking sheet, at 350 for 5-7 minutes. These are great to snack on or use as croutons in salad or on top of French Onion Soup.

Ryvita Crackers

There are various flavours of Ryvita and they all have different carb contents. The Red Quinoa & Sesame, and the Flaxseed & Nigella Seed flavours have 7 grams of net carbs per serving of 2 crackers. The Dark Rye and Sesame Rye have 10 grams of net carbs, and the Whole Grain Snackbread variety has 9 grams per serving of 3 slices. The other flavours I looked at have higher carb counts so be sure to check the nutrition labels. You will find these at most grocery stores.

Smart Sweets

These all natural gummy bears have added fibre and are sweetened with stevia. They only have 5 grams of net carbs per bag! You can purchase these Smart Sweets in original and sour flavours, as well as other varieties of gummies at many local stores that sell low sugar candies or online at Well.ca.

Stuffed Olives

Olives are a great high fat snack. There are all kinds of varieties but I particularly like the large stuffed olives. These President’s Choice olives are stuffed with almonds.  There are others stuffed with garlic or cheese as well. Delicious.

Nuts-For-Cheese Non-Dairy Cheese Alternative

I love cheese and I consider myself lucky to not have a sensitivity to it because I enjoy it almost every day! However, for those of you who aren’t able to eat cheese, this product is a fantastic alternative. There are 5 different flavours and they are all made from cashews. It’s fermented like regular cheese, and you can use it just like regular cheese: it’s meltable, shreddable, sliceable and spreadable…and it tastes wonderful! It’s a little pricey but good quality cheese is anyway!

Pasta/Rice Alternatives

I wrote a more detailed post about my favourite pasta and rice alternatives because those two things seem to be the hardest for people to give up when they first start eating low carb. Click HERE to read that post.

Konjac Grain-Free Pasta

Konjac Grain-Free Rice Alternative

The first 2 products above are made of a root vegetable, Konjac, that has zero net carbs. The slightly chewy texture is a little different than regular wheat pasta or rice and for some people, it takes some getting used to. I love that it’s so easy to use. Just open the bag and rinse the pasta/rice, then add to your sauce to heat, and it’s ready. There are various shapes to choose from including angel hair pasta, fettucini, penne, and spaghetti.

Explore Cuisine Edamame Fettuccini

The Explore Cuisine pasta is made from organic soybeans and mung beans, and only has 6 grams of net carbs per serving. This product is closer in texture to regular wheat pasta and cooks much the same way. You can find these products at most grocery stores, in the health food section of gluten-free foods section, or online at Well.ca.

Bread Products

Flatout Low Carb Flatbread

You can find this flatbread at most grocery stores. There are various flavours with different carb counts so be sure to read the labels. This particular one has 8 grams of net carbs for a large oval shaped flatbread. I like to use this to make pizza.

La Tortilla Factory Low Carb Tortilla

These tortillas come in 2 different sizes. The smaller tortilla has 3 grams of net carbs and the larger has 6 grams. In my area, they are only available at Sobeys grocery store. To find out where you can get them, go to the website and contact them by email.

Baking Ingredients

Lakanto Sweetener with Monk Fruit

For low carb baking that requires a sweetener, I usually choose erythritol. It’s low carb since most of the carbohydrate content (sugar alcohol) isn’t absorbed by the body and yet it doesn’t cause gastrointestinal upset in most people like other sugar alcohols do. Swerve is a common brand as it Lakanto but there are others. I usually choose the powdered version (like confectioner sugar) because it dissolves the easiest. However, for creme brulee like in the photo above, I use the golden granulated variety. You can buy these products at most grocery stores or online.

Other Favourite Products

Grace Pure Creamed Coconut

I use this creamed coconut in my Basic Fat Bomb Recipe. It’s much less expensive than buying coconut mana in a jar and is the same thing…just coconut. You can grate it into soup or sauces, make this dessert with it, use it to make coconut milk or just eat it as is. I find this product at Bulk Barn and sometimes at Food Basics and Zehrs.

Fever-Tree Low Sugar Tonic Water

I enjoy a good gin and tonic from time to time, but tonic water is as high in sugar as regular pop! Fever-Tree brand has a Naturally Light version that has only 3.8 grams of carbs per serving compared to 9.2 grams of carbs in the equivalent amount of regular tonic. Many grocery stores now carry this brand but be sure to look for the Naturally Light variety for the lower carb content.

Zevia Low Carb Soft Drinks

Zevia soft drinks have no sugar and nothing artificial. They don’t even have the caramel colouring that is added to soft drinks, so these are clear. That’s sort of mind-bending… a clear beverage that tastes like cola or rootbeer. Zevia soft drinks are sweetened with stevia and come in an array of flavours including cola, root beer, ginger ale, cream soda, and grape. I love using these to make root beer floats with my Keto No-Churn Ice Cream.

Maison Orphee Low Carb Salad Dressing

You can find this tasty all-natural salad dressing at most grocery stores, in the health food section or online at Well.ca. I usually just use good quality oil and vinegar on my salads but these are a nice alternative once in a while.

Lupini Beans

Lupinin beans are very high in fibre. They only have 1 gram of net carb per 1/2 cup serving! They are also really high in protein, with 22 grams of protein per 1/2 cup serving, making these a great choice for vegetarians who are eating low carb. The dried form of this bean requires quite a lengthy preparation period in order to make them edible, so I just buy the canned or jarred product. However, these may be high in sodium so be sure to rinse them well. Rinsing won’t get rid of all of the sodium, but it will reduce it. Lupini beans can be eaten on salad, in soup or chili, made into hummus or roasted until crispy for a delicious snack.

To roast lupini beans, lightly toss in olive oil or coconut oil and seasoning. Place on a parchment-lined baking sheet and bake at 375 degrees for 25 minutes. THEY WILL POP AND BOUNCE AROUND ON THE TRAY>>>THAT’S OK. Turn off the oven and leave the lupinis in the oven with the door closed for another 10 minutes. If they’re not crunchy enough at that point, leave them in there for a bit longer.

If you have any favourite low carb packaged foods that you’d like to recommend, comment below or send me a message. I’ll regularly update this post as I find new products.

This post contains affiliate links for Well.ca. If you purchase anything from the Well.ca website after entering through my links, I receive a commission at no additional cost to you! Thank you for your support.

The post My Favourite Low Carb Packaged Foods first appeared on Paulette Kydd RHN.

The post My Favourite Low Carb Packaged Foods appeared first on Paulette Kydd RHN.

CAN’T. RESIST.

So I thought I should try to make a low carb apple crisp. It still has 9 grams of carbs per serving because apples are high in natural sugar.

However, I think it’s worth it 🙂 Even with 9 grams of net carbs, this recipe is a huge improvement from a traditional apple crisp which contains around 40 grams of carbs per serving. 40 grams!!!!

You could also substitute berries (strawberries, blackberries and/or raspberries) or peaches which are all lower in carbs than apples.

The crisp topping is made with flaked coconut along with almond flour and butter. It’s delicious!

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Low Carb Apple Crisp

Made with flaked coconut, almond flour, Swerve and butter to make a delicious no-grain crisp topping.

Course Dessert, Snack

Keyword Low Carb

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 3

Calories 235kcal

Ingredients

• 1 1/2 medium Apple without skin chopped
• 3/4 tsp Coconut flour 1/4 tsp per serving
• 3/4 tsp Cinnamon 1/4 tsp per serving

Crisp Topping

• 1/3 cup Coconut flakes unsweetened
• 1/4 cup Almond Flour
• 3 tbsp Swerve Sweetener granular (if you can find the 'brown' version, that is preferable)
• 1 tsp Cinnamon
• 2 tbsp Butter unsalted (cold)

Instructions

• Place chopped apples in a bowl. Toss with coconut flour and 3/4 tsp of cinnamon.
• Divide into 3 ramekins.
• Mix coconut flakes, almond flour, sweetener and 1 tsp cinnamon in a bowl.
• Grate cold butter into the mixture and gently mix.
• Divide topping evenly among 3 ramekins.
• Bake at 350 for 10- 15 minutes until lightly browned on top.

Notes

Much of the carbohydrate content is sugar alcohols.

Net carb per serving is approximately 9 grams.

See also: Low Carb No-Bake Cheesecake

The post Low Carb Apple Crisp first appeared on Paulette Kydd RHN.

The post Low Carb Apple Crisp appeared first on Paulette Kydd RHN.

Why? What’s wrong with cereal?

If you start your day with a high carb breakfast like cereal, you set in motion a blood sugar rollercoaster that leads to low energy, cravings and brain fog. On the other hand, eating a high-fat low carb breakfast prevents that blood sugar spike (followed by a sudden drop that results in fatigue and sugar cravings) and helps you stay mentally focussed and have more energy throughout the day. Read more about this in my post…Is Cereal Making You Exhausted?

Instead, try this homemade, grain-free granola that you can eat in a bowl with milk, or use it on top of granola…or just eat it by the handful! If you haven’t yet received my Better Breakfast Recipe Book with other low carb, blood sugar balancing breakfast recipes, click HERE to subscribe and receive my free recipe book.

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HFLC Granola

No grains in this high fat low carb granola. Makes a big batch! Store in covered container in the fridge.

Course Breakfast, Snack

Keyword keto, low carb

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 24

Calories 391kcal

Ingredients

• 3 cup Slivered almonds
• 3 cup Sunflower seeds
• 1 1/2 cup Pumpkin seeds
• 3 cup Coconut flakes unsweetened
• 3/4 cup Flaxseed meal ground
• 1/3 cup Coconut oil melted
• 1 1/2 cup Almond butter
• 1/2 cup Honey raw or maple syrup
• 1 1/2 tsp Salt
• 1 tbsp Cinnamon

Instructions

• Preheat the oven to 300. Line a large baking sheet with parchment paper.
• Combine all ingredients except the almond milk together in a large
• mixing bowl. Mix very well until all ingredients are evenly distributed. Using your hands
• works best! Spread the mixture evenly across the baking sheet.
• Bake for 30 minutes, giving a stir every 10 minutes.
• Remove from oven and let cool completely.
• Add to a bowl and serve with a bit of almond milk for breakfast or eat dry as a snack.
• Enjoy!

Notes

Net Carbs per Serving: 14.7 g

You might also like: Keto Pancakes, Better Breakfast Part 1, 2, 3 and 4.

The post STEP AWAY FROM THE CEREAL! first appeared on Paulette Kydd RHN.

The post STEP AWAY FROM THE CEREAL! appeared first on Paulette Kydd RHN.

I was feeling a little under the weather yesterday. It’s that time of year when everyone passes around the ‘cold germs’. So, I took my immune-boosting probiotics and put on a pot of soup. I made this soup in the Instant Pot pressure cooker. I just threw in all of the ingredients, except the coconut milk and cilantro, which I added at the end. The instructions included here are for making this recipe on the stovetop for those of you who don’t yet have an Instant Pot.

There was plenty of bone broth in my freezer from the huge pot of broth I made last week so that part was already done.  If you don’t have any homemade bone broth go ahead and use store bought but try to get a good quality broth made from organic or free range animals if possible. I’m not claiming that my homemade bone broth is magical by any means but I certainly feel a lot better today than I did yesterday! It’s difficult to get through cold and flu season without catching something but if I can reduce the chances or minimize the symptoms but eating some homemade immune-boosting soup, I’m going to do it.

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Lemon Grass Chicken Soup

Tasty Thai inspired chicken soup....add no carb noodles or zucchini noodles if you like.

Course Main Course, Soup

Cuisine Thai

Keyword Low Carb

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 468kcal

Ingredients

• 5 Chicken thighs, boneless, skinless
• 2 tbsp Olive oil
• 1 tbsp Butter, unsalted
• 1 Medium Carrot, chopped
• 1 Medium White Onion, diced
• 1 Clove of Garlic
• 1 tbsp Lemongrass, grated
• 1 tsp Ginger Root (grated)
• 1 Dash Salt and Pepper, to taste
• 1 tbsp Fish Sauce
• 4 cup Chicken Broth
• 1 1/2 cup Coconut Milk, or to taste
• 4 tbsp Cilantro (chopped- 1 tbsp per serving)
• 1 Package of No-Carb Noodles, optional- could also use zucchini noodles

Instructions

• Add butter and olive oil to a heated pot.
• Add chicken and brown on both sides.
• Add carrots and onion and saute for 3 minutes.
• Add garlic, lemongrass, ginger, salt and pepper.
• Add chicken stock and fish sauce.
• Bring to a boil, and then reduce heat and allow to simmer for 20- 30 minutes, or until vegetables are soft.
• Remove chicken thighs and either shred or cut into bite-sized pieces. Return chicken to soup.
• Add coconut milk.
• If using noodles, place noodles in individual bowls, and ladle soup on top.
• Top with chopped cilantro if desired.

Notes

There are a few brands of no-carb noodles that I like: Zeroodles, nuPasta and Organic Konjac Noodles are ones that I recommend. You can usually find them in the health food section of your grocery store or at Bulk Barn.

I keep a knob of ginger in my freezer and grate it into the soup (skin and all) with a nutmeg grater/rasper. You could also grate some frozen lemon into the soup (you guessed it - I keep a whole lemon in my freezer at all times) or some of the solid creamed coconut that we use for fat bombs.

Net Carbs per Serving: 7g

The post Lemon Grass Chicken Soup first appeared on Paulette Kydd RHN.

The post Lemon Grass Chicken Soup appeared first on Paulette Kydd RHN.

Print

Baked Chicken Wings

Great Super Bowl Food! These low carb chicken wings are lightly dusted with coconut flour and seasonings. They taste breaded but don't have the carbs.

Course Main Course

Keyword Keto, Low Carb

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 612kcal

Ingredients

• 20 Chicken Wings
• 1/2 cup Coconut flour
• 1/2 tsp Salt or to taste
• 1/2 tsp Black Pepper

Instructions

• Preheat oven to 375°F. Line a large shallow baking pan with parchment.
• Mix coconut flour and seasonings in a bowl. Add wings (or wingettes) to mix, a couple at a time, tossing to coat.
• Arrange wings (or wingettes) in 1 layer in baking pan. Spray lightly with olive oil.  
• Bake for 35 minutes or until done, turning over halfway through.

Notes

Feel free to add other seasonings for variety. I really like lemon pepper!

The post Low Carb Baked Chicken Wings first appeared on Paulette Kydd RHN.

The post Low Carb Baked Chicken Wings appeared first on Paulette Kydd RHN.

Print

Paulette's Basic Fat Bomb Recipe

This is a recipe that I use to create most of my fat bombs. I just vary the flavouring with extracts and other add-ins.

Course Snack

Keyword Keto, Low Carb

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 24 pieces

Calories 58kcal

Ingredients

• 141 gm Coconut cream 1 brick
• 250 gm Cream cheese 1 regular sized brick
• 3 tbsp powdered erythritol/Swerve adjust amount according to your taste
• 1 tsp Vanilla extract pure

Instructions

• Soften the coconut cream by placing the pouch in hot tap water for a few minutes.
• Beat the cream cheese with a mixer.
• Add coconut cream and mix.
• Add monk fruit sweetener. Taste after mixing and add a bit more sweetener if you like. NOTE: I often turn this into a powder in my blender or Magic Bullet first. I find that it the texture of the finished product is smoother. However, this is optional.
• Add flavourings.
• Portion using a small ice cream scoop or tablespoon into mini muffin cups. Alternatively you can spoon into ice cube trays or other small moulds. Be sure to use flexible silicone trays so that you can easily release the fat bombs afterwards.
• Place in fridge for 20 minutes and then remove from moulds. Store in the refrigerator.
• This makes approximately 24 fat bombs. 

Notes

Flavour Ideas:

Key Lime- add 1 tsp lime extract, 2-3 tbsp lime juice and zest of 1 lime

Pumpkin Spice- add 2 tsp pumpkin pie spice, 1/4 cup chopped pecans

Creamsicle- add an additional 1 tsp vanilla, and 2 tsp orange extract

Net Carbs per Serving: 1.5g

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