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Tuesday, June 26, 2018

Low Carb Protein Wraps

This morning I decided to try making my Protein Pancakes with liquid egg whites. They were delicious but more importantly I discovered that they were flexible and could be used for a wrap. So guess what I made for lunch?

Low Carb Protein Wraps
1/2 Cup Liquid egg whites (or the whites from 4 large eggs)
1/3 Cup Whey Isolate Protein Powder (1 Scoop)
1/4 Cup Greek Yogurt (sour cream will work also)
1/2 teaspoon Baking Powder
Beat all 4  ingredients together until well blended. Heat a skillet to medium heat and coat with a little liquid coconut oil, pour half of the mixture on hot pan and Cook until top side bubbles. Flip over and cook other side just to brown. 
Makes 2 Wraps. Each wrap is approximately 107 calories, 0.7 grams of fat, 0.8 grams carbohydrates, 24.2 grams protein excluding Cooking oil and whatever you put inside. 

Monday, April 23, 2018

Best Low Carb Muffins

I made some Blueberry muffins on the weekend that were absolutely fabulous! I tried to share the recipe but the original blogger has removed it from the site or made it hard to find. It was called Low Carb Blueberry Muffins I changed it a bit to reflect accurate measures and I use Truvia (in the little pot which is a mixture of pure stevia and erythritol).  It is one of those “Nothing Muffin” recipes that you can switch up and it always tastes great!
I made it with frozen Blueberries and then again with Lily’s chips (1/3 Cup lily’s plus I switch out the lemon juice for apple cider vinegar and added 1/3 Cup Cocoa) The recipe with berries is approximately 3.5 net carbs when deducting fibre and sugar alcohols and came to 3.6 when I did the same calculation for the chocolate chocolate chip recipe. They freeze very well.

Best Low Carb Muffin 

2 Cups Almond Flour
1/8 Cup Truvia (in the little pot, not the blend in the bag)
1/2 Tablespoon baking Powder
4 Eggs (room temperature)
1/2 Cup melted Butter
1/2 Cup 35% whipping cream
1 Tablespoon Lemon juice (fruit version) or Apple cider vinegar (sweet version)
1 Teaspoon pure vanilla extract

Berry Muffins: Add 1 Cup frozen berries
Chocolate Chocolate chips version:  Use Apple cider vinegar instead of lemon juice , add 1/3 cup lily's chocolate chips. You can I also added 1/3 Cup of cocoa to make them chocolate and I recommend adding an extra Tablespoon of Truvia if using the cocoa.
Snickerdoodle version: use the ACV instead if the lemon juice, add 1 Tablespoon cinnamon to the batter and an extra tablespoon of Truvia. Make a mixture of Truvia and cinnamon (3:1 ratio 3 Truvia:1 cinnamon) to sprinkle on top.

Preheat oven to 350°F
Combine the dry ingredients in a large bowl and whisk until well blended.
Add all other ingredients to the dry except for berries or chocolate chips.
Beat until well blended.
Fold in the berries or chocolate chips.
Line a muffin tin with 12 muffin liners, I sprayed mine with olive oil cooking spray, and fill evenly.
Bake in 350 oven for 25 minutes or until toothpick inserted comes clean.
Makes 12. Approximately 3.5 net carbs per muffin after deducting fibre and sugar alcohols.

Saturday, October 14, 2017

Low Carb Pumpkin Loaf

I tried a few recipes with pumpkin over the past week and to be honest I was disappointed with them all so I decided to make one of my own. It turned out to be delicious and satisfied my fall pumpkin craving.


Preheat oven to 350F
Dry ingredients:
2 Cups Almond flour
1 Scoop Unflavoured Whey Isolate Protein Powder 
1/3 Cup Truvia (in the little pot)
2 teaspoons baking Powder
1 teaspoon baking soda
1/2 teaspoon salt
11/2 teaspoons pumpkin spice
Combine dry ingredients mixing well to make sure all lumps are gone.
Add the following to the dry mixture.
Wet Ingredients:
1/2 Cup melted butter
1 Cup pumpkin purée
1/2 Tablespoon vanilla 
2 Eggs
Beat until smooth. 
Line the bottom of  a loaf pan with a piece of parchment and spray bottom and sides of pan with cooking spray. Pour mixture into loaf pan and bake for 50-60minutes or until centre is baked. Let cool in pan for 10 minutes and turn out onto cooling rack to complete cooling. 
1 slice (1/12th of Loaf) is 2.8 net carbs with the ingredients I used, sugar alcohols deducted. 

Monday, September 25, 2017

Low Carb Faux Apple Turnovers

With the arrival of fall comes apple season. My family are huge fans of apple pie or anything apple for that matter. It is difficult to eat apples on a ketogenic diet since they are quite high in carbs so I decided to make myself a special treat to keep my face out of their pie.
I used a large green zucchini from our garden to substitute for apples. It is best that the zucchini is fresh and not over ripe so it stays firm like apples, rather than mushy like, well, like squash. The filling can be used in a ketofied cake or pie recipe also.
I used a version of the Fat Head dough recipe for my crust adding a little sweetener to the dough.
I hope you enjoy my version of Faux apple turnovers.

Faux Apple Filling

Low Carb Faux Apple Turnovers

Low Carb Faux Apple Turnovers

Preheat oven to 400 degrees F

Low Carb Faux Apple Filling

1 very large or 3-4 smaller zucchinis, peeled, cleaned and chopped (1000 grams or 2.25 pounds)
1/4 Cup Truvia
1/4 Cup Sukrin Gold
1 tablespoon cinnamon
1/8 -1/4 teaspoon ground nutmeg (to taste)
1 tablespoon lemon juice
1 teaspoon cream of tartar
Combine all ingredients in a pan on the stove and cook on medium heat for 15-20 minutes stirring constantly. The juice should thicken slightly. You want the zucchini slices to stay firm so do not over cook.

Fat Head Dough 
(you will need 3 recipes of this for the amount of filling above)

1 1/2 Cups shredded mozzarella cheese
2 tablespoons cream cheese
3/4 Cup almond flour
1 egg
1 teaspoon Truvia

You will need 3 recipes of this for the amount of filling above but it is best to work in batches since the dough needs to stay warm in order to easily kneed and manipulate.
Combine the mozzarella and cream cheese in a microwavable bowl. Microwave on high for 1 to 1 1/2 minutes or until completely melted and starting to bubble. Stir in Almond flour quickly adding the Truvia and the egg. Kneed until well combined. You can reheat for 30 seconds if it gets too stiff to work with.
Divide each batch of dough into 4 balls and flatten each ball into a large circle on a parchment lined baking sheet. Fill one half of each circle with the filling (careful not to overfill) and fold the other half over to form a semi circle, pressing the outer edge to seal.
Bake for 15 minutes in preheated 400 F degree oven on convection bake setting.
Remove to wire rack to cool.
Fresh parchment paper should be used for the next batch. 
Makes 12 turnovers each approximately 4.1 net carbs when fibre and sugar alcohol carbs are deducted.

Monday, July 17, 2017

Low Carb Mini Chocolate Bundt Cakes

Low Carb Mini Chocolate Bundt Cakes

These mini bundt cakes are delicious, easy to make and can be frozen and taken out for an individual treat or to share. They are delicious plain or you can add a glaze for a special treat.


2 Cups Almond flour (ground raw sunflower seeds if you have nut allergies)
2 scoops (60 grams)Whey Isolate Protein Powder (I use Allmax's plain from Popeye's )
1/2 Cup Cocoa powder
2 teaspoons baking powder
1/2 teaspoon salt
2 Coco Polo plain chocolate bars (or 6 ounces Lily's) Coco Polo
1/2 Cup Butter softened
1 Cup Boiling water
4 eggsl
1 cup Truvia I use this one
2 teaspoons vanilla
1/2 Cup Sour cream
1 teaspoon baking soda

Preheat oven to 350 F. Spray 2 mini Bundt cake pans (6 cakes per pan) with cooking spray or grease with avocado oil.
Combine the almond flour, Whey powder, Cocoa, salt and baking powder and set aside.
In a large bowl combine 6 ounces of low carb chocolate (I used 2 plain chocolate Coco Polo bars) with butter and pour the boiling water over them, whisking until completely melted. Set aside.
In a large bowl with electric mixer beat the eggs, Truvia and vanilla until frothy and light. Set aside.
In a small bowl combine the sour cream and baking soda and let sit for about 5 minutes to let it react.
Fold the egg mixture into the melted chocolate mixture. Fold in the flour mixture until well combined. Fold in the sour cream mixture.
Pour batter into the 12 mini Bundt pans ands bake for 25-30 minutes.
Approximately 5.5 net carbs per cake.
Optional: melt 3 ounces low carb chocolate with 1/2 cup heavy cream and drizzle over top and down sides of cakes to decorate.
© 2017 Diane Rolfe ALL RIGHTS RESERVED

Monday, July 10, 2017

Low Carb Peanut Butter Bread

I was chatting with one of the members of the Ketogenic Diet Open Discussion Facebook group  a few days ago and we started talking about foods we missed. Somehow peanut Butter and bread popped into the conversation. I have made this recipe before Perfect Peanut Butter Bread  and decided I wanted to make something similar for my blog. I think it is quite tasty! I hope you enjoy my version.
Low Carb Peanut Butter Bread


1/2 Cup Almond Flour
1/2 Cup Whey Isolate Powder
1 Tablespoon Baking Powder
3/4 Cup peanut butter (I used a natural unsweetened peanut butter)
5 large eggs
3 Tablespoons Truvia (the one in the pot, not the blend)

Prepare a glass loaf pan by lining the bottom with parchment paper, spray the bottom and sides of pan. 
Preheat oven to 350 F
Combine the almond flour, whey Isolate protein and baking powder in a small bowl and set aside.
In a stand mixer beat together the peanut butter, eggs and Truvia until smooth.
Add the flour mixture to the peanut butter mixture and beat until well blended and smooth.
Pour into prepared loaf pan.
Bake for 35 minutes or until tooth pick inserted in centre comes out clean. 
Turn on to wire rack to cool completely.
This recipe does not have an eggy taste. 
Excepellent warm with butter of even toasted with some crushed berries. 
Makes 12 slices of approximately 2.5 net carbs each.

Alternative recipe without Whey Isolate Protein as requested.
I only used 4 eggs, I used 1/2 Cup peanut butter, 1 cup almond flour instead of 1/2, and I used 1/4 cup Great Lakes Gelatin powdered collagen hydrolysante.
I had to bake for 45 minutes. It would better with 3/4 Cup peanut butter but I only had 1/2 Cup left.
© 2017 Diane rolfe ALL RIGHTS RESERVED

Tuesday, June 27, 2017

Low Carb Strawberry Shortcake

Well it is strawberry season here in Quebec and everyone is enjoying a little piece of strawberry shortcake at the local festivals. strawberry and heavy whipping cream are keto and low carb friendly so I decided to make a white cake recipe and turn it into a Low Carb version of strawberry shortcake. I hope you enjoy this treat as much as I do.

Low Carb Strawberry Shortcake

Low Carb Strawberry Shortcake

1 recipe of my Low Carb White Cake, find it here: 

3 Cups 35% Whipping cream
2 Tablespoons Truvia, I use this one Truvia
Sliced Strawberries (I weighed mine and I used 300 grams, about 11 ounces)

Bake the cake according to the recipe and cool completely.
In a stand mixer equipped with the whisking tool, beat the cream adding the sweetener as it beats. Beat until stiff.
Place one cake layer face down on a plate and cover with half of the whipped cream and cover with half of the sliced strawberries.
Top with second cake, face up and cover the top and sides with the remaining whipped cream. Decorate top with remaining strawberries.
1/16 of the cake as decorated has approximately 5 net carbs.
© 2017 Diane rolfe ALL RIGHTS RESERVED