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
Top Remedies for Blood Sugar Issues
Do you have blood sugar issues? Hypoglycemia, Pre-diabetes or diabetes? As you know by now I am a big advocate of the low carb lifestyle. Why? If we eat too much sugar or high-glycemic carbohydrates (white rice, cakes, crackers, bread, potatoes and cookies), we experience a rapid influx of blood sugar. Our body must rush in to compensate with a spike of insulin to take care of the sudden overabundance of glucose, leaving us tired and irritable from the yo-yo effect. Keeping your blood sugars balanced is one of the most important steps you can take for overall health and vitality as well as weight control. Besides eating a wholesome diet rich in low-glycemic whole fruits, vegetables, protein, and complex carbohydrates, you can optimize your blood sugar levels by including supplements that promote glucose balance.
Check out the top remedies to help you control your blood sugar levels.
- Chromium: The best form of this trace mineral is chromium picolinate. Chromium can normalize blood sugar levels, improve blood sugar utilization and decrease insulin requirements in people with glucose intolerance and insulin resistance.
- Alpha-Lipoic Acid (ALA): Not only is ALA a very potent anti-oxidant, it enhances insulin sensitivity
- Banaba Leaf Extract: Banaba leaf contains corosolic acid that helps transport glucose from the blood into cells for use as energy
- Cinnamon: Cinnamon is a powerful antioxidant and works to improve blood glucose by slowing stomach emptying after meals and enhancing insulin sensitivity
- Fenugreek: Fenugreek supports balanced blood sugar levels by slowing digestion and carbohydrate absorption. Fenugreek may also stimulate insulin production due to an abundance of amino acids
- Gymnema Sylvestre: Gymnema Sylvestre normalizes blood sugar by increasing insulin levels, reducing glucose absorption, and improving sugar uptake
- Magnesium: Magnesium increases insulin sensitivity and supports healthy glucose levels
Low carb, low carb, low carb. Sugar is clearly the culprit to blood sugar issues. By following a low carb diet you will not have the blood sugar spikes that carbohydrates cause. It’s really not hard. It’s simply a matter of being a little creative with your diet and opting not to eat potatoes, pasta, rice and bread. These are the biggest culprits to name a few. As much as fruit is healthy for you, it is not good for blood sugars to limit fruit to no more than 1-2 per day and stick with the low glycemic choices like berries.
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%
I am in love with the recipes from Angela on her Divalicious Recipe site. I’ve truly tried so many of them and have never been disappointed. My favorite which I have made at least 7-8 times and have many of my family and friends make are the almond buns. All of her recipes are low carb and gluten free. I also love recipes made with cauliflower. This vegetable is so versatile and so good for you. This bread is good plain or toasted. Use coconut oil instead of butter on your toast.
- 1 head of cauliflower, trimmed into florets (should yield about 4 cups riced cauliflower)
- 5 tbls coconut flour
- 4 eggs
- 1 tbls psyllium husk powder
- 2 tbls garlic powder
- 2 tbls onion powder
- 1 tsp salt
- 1/2 tsp baking powder
- Pre-heat the oven to 200C/400F degrees.
- Place the cauliflower florets into a food processor and blitz gently until the cauliflower is riced.
- In a bowl, combine all the ingredients and mix gently until combined.
- Grease and line a bread tin with grease proof paper.
- Spoon the mixture into the bread tin and press down gently with a spoon.
- Bake for 45 minutes.
- Eat and enjoy!
- Nutrition: Per slice (based on 8 slices) : 94 Calories; 4g Fat; 5g Protein; 10g Carbohydrate; 6g Dietary Fiber; 4g Net Carbs