Gluten Free and only 2 Net Carbs!!!
Servings: 12 Mini Cups
Author: Angela Coleby
- 1/2 cup (56g) coconut flour
- 1/4 cup Erythritol or sugar substitute
- 1/2 cup 113g butter, unsalted softened
- 1 egg beaten
- 1/2 teaspoon baking powder
- 1 teaspoon vanilla extract
- 1/4 teaspoon salt
- 4oz 112g cream cheese softened
- 2 tablespoons erythritol or sugar susbtitute
- 2 tablespoons double cream
- 1/4 teaspoon vanilla extract
- 4 Fresh strawberries cut into small pieces
- Pre-heat the oven to 180C/350F degrees.
- Grease a mini muffin tin well.
- In a bowl, mix the coconut flour, erythritol, baking powder and salt together.
- Add the butter, egg and vanilla and mix into a dough.
- Line a mini muffin tin with 12 cases.
- Roll the dough into 12 balls.
- Press the dough balls into the case making sure that there is a large “well” in the middle and spreading the edges out.
- Bake for 15-18 minutes until golden and firm.
- Remove and set aside to cool.
- Gently remove the shortcake cups from the tin. If they start to crumble, place them in the fridge for at least 30 minutes to harden.
- Blend the erythritol, cream cheese, vanilla extract and double cream until smooth.
- Pipe into the shortcake cases. Or spoon it in.
- Decorate with strawberries
- Eat and enjoy
Makes 12 mini cookie cups
Nutritional Info per cup – 134 Calories, 12g Fat, 2g Protein, 4g Total Carbs, 2g Fibre, 2g Net Carbs
I am on the road most days and tend to skip breakfast, even though I am completely aware that breakfast is the most important meal of the day…it kick starts the metabolism. I can also be lazy so I don’t bother with a blender except if I am making one for my husband as well in which I may add frozen fruit and/or a banana. The basic recipe for me is:
- 1 Scoop Protein (I use protein concentrate not isolate as it is slower released and keeps me fuller longer)
- 1 Tbls liquid fish oil (you can never taste the fish oil as they make them very tasty these days)
- 1 Tbls Progressive Phytoberry (this is loaded with berries and fruits among many other ingredients, which is very high in anti-oxidants)
- 1 Tbls Progressive Vege Greens (you won’t believe how many amazing ingredients in this greens product and they now have a new pineapple/coconut flavor)
- 1-2 Tbls MCT oil (this is a great fat burner)
This is your basic recipe. You can use whatever protein powders, greens or powder fruit blends as you choose. I put water in my shaker cup (the one with the metal mesh ball in them), add all of the ingredients, shake and go. It literally takes 5 minutes max.
If I use a blender, I will add one or more of the following:
- 1 banana
- ½ cup frozen blueberries (you can use fresh)
- ½ cup frozen strawberries (you can use fresh)
- Any other types of fruit
- You can add spinach or kale for added greens
- The recipes are completely endless depending on your taste, just do it
I could not eat ALL DAY long and get half of the nutrients that I get in this shake. You can even freeze it for later and have a frozen smoothie.
I am a huge fan of recipes that use cauliflower as a substitute for any starchy, carbohydrate laden foods. I found this one on Pinterest.
Cheesy Chipotle Cauliflower Casserole (Low Carb and Gluten Free)
- 1 head of cauliflower
- 2 Tbsp heavy cream
- 1 Tbsp butter
- ¼ cup sharp cheddar cheese, shredded
- 1 Tbsp (or more) chopped chipotles in adobo sauce (canned)
- ¼ tsp garlic powder
- salt and pepper to taste
- ½ cup salsa verde
- ½ cup sour cream
- ½ cup chopped raw tomatoes
- ¼ cup chopped pickled jalapenos (optional)
- 1 cup sharp cheddar cheese, shredded
- Clean and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter. Microwave, uncovered, on high for 10 minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six – eight minutes on high (or until cauliflower is tender). Remove from the microwave and put into a high speed blender or food processor along with the cheese, chipotles, and garlic powder. Puree until smooth. Season with salt and pepper to taste.
- Spread the puree in an 8 x 8 casserole dish. Spread on the sour cream, then the salsa verde. Sprinkle the chopped tomatoes and jalapenos on top. Cover with the shredded cheese.
- Bake in the oven for 30 – 40 minutes at 375 degrees (F), or until the cheese is golden brown and bubbling. Cool for 5 minutes before serving.
Approx nutrition info. per serving: 335 calories, 26g fat, 6g net carbs, 14g protein
The one thing I quickly realized when following a low carb diet is to BE PREPARED! A lot of us (including me) are lazy cooks. If my husband isn’t cooking for me I would tend to open a can of tuna and have a tuna sandwich. It’s simple, easy and fast and quite filling for me. So, now my husband and I will cook a turkey on the weekend and then I will clean it up and boil the bones to make turkey soup. So now I have cold turkey for my salads and soup which I just have to re-heat all week. My soups are just meat and veggies and sometimes black beans. I never add potatoes or rice to keep the carbs lower. We will cook chicken and do the same thing as turkey.
The other things we prepare for the week are boiled eggs, cut up veggies and lettuce. So, when I am hungry (and lazy or busy) I can simply put a salad together, eat soup or have some boiled eggs with cold veggies. I use MCT oil and balsamic vinegar for my salad dressings and veggie dips with some spices. So, what exactly should I be eating when following a low carb diet?
- Meat – all types of beef, pork, chicken, lamb etc.
- Fish – all types especially those high in Omega 3 such as salmon, mussels, tuna, and sardines
- Chicken – skin on, free range
- Vegetables – all types that grown above the ground. Leafy greens, spinach, broccoli, cauliflower, cabbage, avocados, mushrooms, lettuce. Stay away from root veggies, the ones that grow in the dirt
- Cheese – choose the full fat varieties.
- Cream – full fat, double, whipping.
- Full fat milk – avoid all flavored milks and avoid any milk in large quantities because even though it may only contain 5% carbs, it is easy to drink a 250ml serving which equates to 12.5g carbs.
- Nuts and seeds – a great snack but just watch not to overindulge as they still have a fair amount of carbs
- Eggs – choose free range if you can
- Fats – use butter, olive oil, coconut oil (high in oleic acid), lard, MCT oil
Foods to Avoid:
- All processed sugar drinks – pop, juice, energy drinks, anything with sugar and carbs
- All cakes, biscuits, jams, sweets.
- All cereals – most cereal contains anywhere from 50%-80% carbs. No wonder they are known as CEREAL KILLERS!!!
- Bread, pasta, potatoes, sugar etc. There is little nutritional value in these foods and they are loaded in carbs
- Fruit is something that should be limited because of the high fructose content. It is natures candy. Yes fruit has vitamins and healthy nutrients, but you will be getting far more nutrients from your increase veggie intake. Choose nutrient dense, low carb fruits such as berries. Fruit such as pineapple, mango, and especially dried fruits, should be avoided. Also avoid ALL fruit juices. They have an incredibly high glycemic index, which will make your insulin spike (and start storing fat again). “If you are overweight, fruit is not your friend”.
- All wheat products have a high glycemic index, raise your blood sugar and increase appetite
- Grains avoid all grains including wheat, oats, barley, spelt etc.
- Pasta is extremely high in carbohydrates and has almost no nutritional value
- Starchy vegetables if you can tolerate some carbs, choose highly coloured starchy vegetables such as pumpkin, carrots, beetroot or sweet potato for their wonderful phytonutrients and vitamins.
- Rice very little nutritional value. Generally used to bulk out a meal. Try substituting rice for more vegetables or check out cauliflower rice recipes
- Rice crackers these are almost 80% carbs and incredibly processed, especially the flavored ones. Avoid.
- Diet or low fat products check the labels and you will see how processed they are and how much higher in carbs they are compared to their regular version e.g, low fat cream cheese can be up to 15% carbs, whereas the regular is only4%