The post Podcast Episode #13: When You Hear the Word Salad…. first appeared on Paulette Kydd RHN.

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The post Happy Hot Chocolate first appeared on Paulette Kydd RHN.

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These low carb brownies are SOOOO delicious. Not too sweet but very chocolatey. Your low carb skeptics won’t know the difference.

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Low Carb Brownies

Course Dessert

Keyword keto, low carb

Prep Time 10 minutes minutes

Servings 12

Ingredients

• 1/4 cup Almond Flour
• 1/4 cup Sunflower seed flour
• 3 large egg Egg at room temperature
• 3/4 cup Butter unsalted (softened)
• 1 tsp Vanilla extract pure
• 1/4 cup Cocoa powder unsweetened (dark)
• 1/3 cup Lily’s Dark Chocolate Baking Chips
• 1/2 cup Erythritol (Swerve) powdered - add another 1/4 cup if you like it sweeter
• 1/2 tsp Baking powder

Instructions

• Preheat oven to 350 degrees F.
• Line with parchment paper an 8×8-inch baking pan covering the bottom and the sides.
• Melt chocolate and butter over a double boiler or in the microwave.
• Meanwhile, combine the dry ingredients: almond flour, sunflower seed flour, sweetener, cocoa powder, baking powder.
• In a large bowl beat the eggs with the mixer.
• Add the butter and chocolate mixture, and vanilla and continue mixing.
• Slowly mix in the dry ingredients, until you get brownies batter consistency.
• Transfer the batter to the baking pan and bake for 15-20 minutes. Check at 15 minutes. Brownies are done when the surface is firm but the centre is still a bit moist. Do not overbake.
• Allow to cool before slicing.

Notes

Net carbs per serving: 2.75 grams

 

You might also like: Low Carb Cinnamon Chocolate Lava Cake

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Low Carb Mini Cheesecakes

Just like regular cheesecake without the sugar.

Course Dessert

Keyword keto, low carb

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Servings 12

Ingredients

• 3/4 cup Almond Flour CRUST
• 3 tbsp Butter salted (CRUST - melted)
• 1 tbsp Swerve Sweetener confectioners (CRUST)
• 2 block Cream cheese FILLING: room temperature
• 3/4 cup Swerve Sweetener or erythritol confectioners (FILLING)
• 2 large egg FILLING: room temperature
• 1/4 cup Whipping cream FILLING; room temperature
• 1 tbsp Lemon juice FILLING
• 1 tsp Vanilla extract pure (FILLING)
• 1/2 cup Blueberries FILLING; plus more for topping if desired

Instructions

• Line muffin pan with papers or foil liners.
• Preheat the oven to 350 F.
• The Crust: Combine 3 crust ingredients in a bowl, stirring until the butter is absorbed and a dough is formed.
• Divide the dough among the cupcake liners. Flatten to a smooth crust in each cupcake liner by using a spoon to measuring cup to firmly press the dough.
• Bake at 350 F for 5 minutes. DO NOT OVERBAKE!! Remove from the oven and let it rest while you work on the filling.
• The Filling: Add cream cheese and sweetener to a large bowl. Use a hand mixer to beat until smooth and creamy, about 1 minute.
• Add heavy cream, lemon juice, and vanilla. Beat on until smooth.
• Add eggs one at a time, beating on low speed until just combined, about 30 seconds each. Don’t overmix the eggs.
• Gently fold the blueberries into the batter until well-distributed. Evenly divide the batter among the cupcakes, filling all the way to the top. An ice cream scoop works well for this.
• Bake at 350 F for 20 minutes.
• Cool, cover and refrigerate cheesecakes overnight. Serve optionally topped with additional blueberries.

Notes

Net carbs per serving: less than 3.5g

You might also like: No-Churn Keto Ice Cream

The post Low Carb Mini Cheesecakes first appeared on Paulette Kydd RHN.

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Delicious cookie dough fat bombs with only 1 gram of net carbs per bomb. These take just a few minutes to prepare. You’ll be satisfying your sweet tooth with these tasty morsels in no time at all, without sugar.

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Cookie Dough Fat Bombs

Course Dessert, Snack

Keyword keto, low carb

Prep Time 10 minutes minutes

Servings 24

Ingredients

• 1 block Cream cheese softened
• 3 tbsp Butter unsalted
• 6 tbsp Peanut butter natural (no sugar added)
• 1 tbsp Vanilla extract pure
• 1/3 cup Swerve Sweetener (erythritol) confectioners
• 1/3 cup Lily’s Dark Chocolate Baking Chips

Instructions

• With a mixer, beat cream cheese, butter and peanut butter in a bowl.
• Add vanilla and sweetener, mixing slowly until well combined.
• Stir in chocolate chips.
• Portion with small ice cream scoop or press into molds or ice cube tray.
• Refrigerate until firm.
• Store in fridge or freezer.

Notes

Net carbs per fat bomb: 1 gram

You might also like: Dairy-Free Sunbutter Fat Bombs

The post Cookie Dough Fat Bombs first appeared on Paulette Kydd RHN.

The post Cookie Dough Fat Bombs appeared first on Paulette Kydd RHN.

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.

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Rhubarb contains a compound called rhaponticin that can help prevent Alzheimer’s Disease (1). This unassuming plant also has cancer- fighting properties (2) and the vitamin K present in rhubarb stimulates bone growth and repair…good news if you’re worried about bone health.

This crisp topping in this low carb rhubarb crisp is made with sunflower seed flower, almond flour and ground flaxseed instead of high carbohydrate oats and wheat flour. If you can’t find sunflower seed flour just make your own by processing raw sunflower seeds in your food processor or blender.

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Low Carb Rhubarb Crisp

Course Dessert, Snack

Keyword keto, low carb

Prep Time 10 minutes minutes

Servings 8

Calories 121kcal

Ingredients

• 5 cup diced Rhubarb
• 6 tbsp Water
• 2 tbsp Swerve Sweetener confectioners (to taste)
• 1/2 cup Sunflower seed flour for topping
• 1/4 cup Almond Flour for topping
• 1/4 cup Flaxseed meal groun(for topping
• 3 tbsp Swerve Sweetener granular (for topping)
• 2 tbsp Butter grass fed, unsalted (COLD, for topping)

Instructions

• Preheat oven to 350.
• Add rhubarb, water and 2 tbsp of swerve to a pot and cook until rhubarb is soft. Transfer to baking dish.
• Combine flours, flax and swerve in a bowl.
• Use a pastry cutter or fork to incorporate butter.
• Spread topping on rhubarb.
• Bake until golden brown.

Notes

Net Carbs per Serving: 3.5 grams

You might also like: Low Carb Apple Crisp

(1) Misiti F. et al, Protective effect of rhubarb derivatives on amyloid beta (1-42) peptide-induced apoptosis in IMR-32 cells: a case of nutrigenomic. 2006

(2) Qing Huang et al, Anti‐cancer properties of anthraquinones from rhubarb, 2006.

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

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rThis is a high fat, sugar-free Keto No-Churn Frozen Yogurt…NOT the low fat, high sugar version you will get in the store or any of the FROYO establishment. It’s delicious and creamy. I used frozen blueberries to flavour this but be creative and try other fruit and extracts to create your favourite.

Most people think that they are making a healthier choice by eating frozen yogurt instead of ice cream. It’s not healthier. It’s almost alway low fat and when fat is taken out, sugar is added to make it taste better. That makes most frozen yogurts a disaster for you blood sugar and your waistline. Try this recipe instead.

This is so delicious and so creamy. I used frozen blueberries to flavour this but be creative and try other fruit and extracts to create your favourite.It’s important to use a powdered sugar alternative like Swerve that will blend and ‘dissolve’ easily. This makes for a smoother texture.

Just like the No-Churn Keto Ice Cream, you don’t need an ice cream maker to create this treat, but if you have one and want to use it, by all means.

 

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Keto No Churn Frozen Yogurt

Using a high-fat yogurt that is naturally less 'sour' than low fat, allows you to use less sweetener.

Course Dessert, Snack

Keyword keto, low carb

Prep Time 5 minutes minutes

Cook Time 0 minutes minutes

Servings 6

Calories 81kcal

Equipment

• ice cream maker optional

Ingredients

• 1 cup Greek yogurt plain, 5% M.F., Liberte (the 10% milk fat yogurt is even better if you can find it)
• 1/2 cup Heavy cream 38% M.F.
• 2 tbsp Swerve Sweetener confectioners
• 1/4 cup Frozen blueberries

Instructions

• Place heavy cream and Swerve in a bowl.
• Using an electric mixer, whip until 'fluffy'.
• Gently fold in the yogurt and the berries.
• Pour into a shallow container, cover and freeze.
• This frozen yogurt 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

Net Carbs per Serving: 3 grams

You might also like: No Churn Keto Ice Cream and Low Carb No-Bake Cheesecake.

This post contains affiliate links. If you choose to purchase anything from the well.ca website, entering the site through my link, I receive a small commission at no additional cost to you. Thank you!

The post Keto No-Churn Frozen Yogurt first appeared on Paulette Kydd RHN.

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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!

 

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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.