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Friday, May 28, 2021

Keto Egg White Ice Cream

So today a light went on in my head. Something that doesn’t happen too often these days with covid-19 stress and lockdown limiting my interactions. I have been seeing posts about ice cream made with egg whites. Everyone seems to be on the PSMF (Protein Sparing Modified Fast) kick these days like they invented it themselves. It’s been around for decades and there are plenty of good Facebook groups to share recipes and guide you on your journey. This is one of my favorite pages, PSMF (Protein Sparing Modified Fast). The people in the group are helpful and share recipes without conditions.     

Anyhow I did a little google search and came up with a simple recipe that I could modify to make keto. To make it Protein Sparing just use a fat free sour cream or yogurt. It was in All Recipes, was a whopping 4 ingredients and so easy to ketofy. I doubled it, of course because summer is right around the corner. This is the original recipe Granny’s Ice Cream You can make it as low fat as you want but for my first attempt I used full fat sour cream because that's what I had in my refrigerator. 



1 Cup Liquid egg white (or 8 egg whites from pasteurized eggs)

1 1/3 Cups Sour cream or plain Greek Yogurt (use fat free for PSMF)

2/3 Cup swerve or other erythritol blend (I used 1/3 cup of allulose and the rest an erythritol/stevia blend)

1 teaspoon vanilla extract

Flavorings or fruit as desired.

In a large metal or glass mixing bowl beat the egg whites until foamy. Add the sweetener and vanilla and continue beating until soft peaks form. Fold in the Sour cream or yogurt until well blended and then add any additional flavors or ingredients you would like.

Scoop the mixture into a freezer friendly container that has a lid and freeze for 2 hours, stirring every 30 minutes to keep it from crystalizing.  

You can use 2/3 cup of an erythritol sweetener or you can substitute some for Allulose like I did. Allulose helps keep it a soft easy to scoop texture.

Note: I found it too sweet the first time I made this so I have adjusted the sweetener amount  

My full fat version was:

 90 cal, 3.8g protein, 2.1gnet carbs, 7.4g fat.

Fat free version made with fat free Greek yogurt was:

 38 cal, 6.8g protein, 2.0g net carbs, 0g fat

You should always input your own ingredients to calculate the macros of a recipe since we all use different brands.

Hope you all have a safe and healthy summer, enjoy!

Saturday, September 26, 2020


My sister Susan sent me a recipe for Carrot Cake Cheesecake Cake over a year ago and I have been meaning to try and ketofy it so that I try it. I made the original full carb  recipe in August for my son's birthday and got rave reviews. One of my friends asked me if I could make it for her husband's upcoming birthday but Gluten free. Since keto is by nature Gluten free and I will be there to enjoy the cake I decided to finally make a low carb version. I dabbled with the recipe prior to making the full keto version and I am quite pleased with how it turned out. I hope you enjoy it.

Note :For my sweetener I make my own by blending 1/2 teaspoon Stevia extract powder (the concentrated one) with 1 Cup of erythritol. This sweetens like one cup of sugar. You can use swerve or monk fruit if you prefer. I think it is best to use a sweetener that you are accustomed to because you can make or break a recipe with a sweetener.

Recipe for Cheesecake Layer
2 packages cream cheese, room temperature (250 grams or 8 ounces each)
3/4 Cup sweetener (see note above)
1/4 teaspoon kosher salt
2 large eggs at room temperature
1/4 Cup sour cream
1/3 Cup Heavy whipping cream (35%)
Preheat the oven to 325 F and move the oven rack to a lower rack. Fill a large roasting pan with about 1 inch of water and place in oven.
Prepare a 9 inch spring form pan by lining the bottom with parchment paper. and wrap the bottom exterior with tin foil to protect ant water from seeping in. Beat the cream cheese and sweetener together until smooth and well combined.
Add the salt and 2 eggs and beat again until smooth.
Finally add the sour cream and heavy whipping cream and beat until fluffy. About 2 minutes. You want the cream to thicken a bit.
Pour into prepared pan and place in the water bath inside the oven.
Bake for 45 minutes and then shut off the oven and leave for another 30 minutes.
Remove to wire rack and allow to cool for about 30 minutes before removing the side.
Place cake in freezer before you try to remove the base and parchment from the bottom or it may turn into a big sloppy mess.(speaking from experience.) while this is in freezer you can prepare the carrot cake layers.

Recipe for Carrot Cake Layers
2 Cups sweetener (see note above)
1/2 Cup butter softened
8 Large eggs at room temperature
3 Cups Almond flour
1/2 Cup Whey Isolate Protein Powder
4 teaspoons baking powder
2 teaspoons cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
2 Cups grated carrots
1/2 Cup sour cream
1 tablespoon vanilla extract

Preheat oven to 350 F and place oven racks to center of oven.
Prepare 2 x 9 inch cake pans by lining with parchment paper and spraying with avocado oil spray or coconut oil spray.

In a large bowl beat the butter and sweetener until light and fluffy. Add the eggs one at a time, beating until well incorporated. Add the sour cream and beat until combined.

Combine all the dry ingredients except for the grated carrots. Make sure to break up any lumps with your fingers. 
Slowly add the dry mixture to the wet mixture and beat until well combined.
Fold in the grated carrots.

Divide mixture between the two prepared cake pans and bake for about 25 minutes or until tootpick inserted in center of cakes comes out clean,
Cool on pans for 15 minutes before removing to wire racks. Cool completely.

Recipe for Frosting
1 cup Mascarpone Cheese
1Cup Heavy whipping cream (35%)
1/4 Cup Sweetener
1/2 teaspoon Vanilla extract.
In a large bowl beat the cream and sweetener until almost whipped then add the Mascarpone and Vanilla and continue beating until stiff.

To assemble the cake place one layer of the carrot cake on a cake plate. Place the cheese cake layer on top and add the second Carrot cake layer.

Frost the tops and sides with the Frosting and decorate as you wish. I used Pecans and candied carrot curls for this cake but you can also use chopped pecans or walnuts, as you wish. 

The carrot curls on this cake are not low carb so I wont eat them but the cake is for someone Gluten free. If it were for myself then I would just use the pecans.

There are approximately 7 net carbs per slice it you cut it in 16 pieces but this cake is very rich and you could easily cut it in 20 for a 6 net carb count.


Sunday, August 30, 2020

Low Carb Zucchini Muffins

 I had zucchini's from my garden sitting on my counter top all week and there were more ready in the garden so I decided to make some muffins. I like the idea of a grab and go snack rather than a loaf so I fiddled around with my muffin recipe and came up with these delicious little gems. Hope you enjoy the recipe. 


Dry ingredients 

4 Cups almond flour

1 Tablespoon baking powder

1/2 teaspoon salt

1 Cup sweetener

1 Tablespoon cinnamon

Combine dry ingredients and set aside

Wet ingredients 

6 Eggs

1/2 Cup sour cream or Greek yogurt

1/2 Cup butter melted and cooled

1 tablespoon vanilla

3 Cups shredded zucchini

Beat together the wet ingredients Except for the zucchini, until well combined.

Add the dry mixture to the wet mixture and beat until smooth. 

Finally add the 3 Cups shredded zucchini mixing until well incorporated.

Preheat oven to 350 F.

Line a muffin tin with paper or silicone liners and fill 3/4 full. 

Bake for 20-25 minutes Or until toothpick inserted in centre comes out clean . I baked mine for 22 minutes.

Makes 24 muffins 2.6 net carbs per muffin.


Sunday, March 15, 2020

Lemon Poppy Seed Muffins

As we all hunker down in our homes to avoid contact with the Covid-19 virus it seems that baking is one way to pass the time. Now that the majority of my family has adopted a low carb life style the treats I safely froze away for myself for special occasions are disappearing.
Today I decided to throw together a muffin recipe, a little different than my previous recipe but I like variety. So here is my latest recipe.  Hope you enjoy it as much as we do.

Dry ingredients to combine:
1 1/2 Cups Almond flour
1/2 Cup Coconut flour
1/4 teaspoon salt
2 teaspoons baking powder
1 1/2 teaspoons poppy seeds
Zest from 1 lemon
Ingredients to beat together:
3/4 cup butter softened
1 Cup granulated sweetener (or equivalent to 1 Cup sugar)
4 eggs
1/2 cup cashew milk
Juice from 1 lemon
1/4 teaspoon lemon extract
1/2 teaspoon vanilla extract
Preheat oven to 350F and line a muffin tin with paper liners.
Combine dry ingredients and set aside.
Beat butter and sweetener until well combined. Add the rest of the wet ingredients and beat well. You want the sweetener to dissolve well.
Add dry mixture to wet mixture and beat just until mixed.
Divide batter between the 12 muffin cups.
Bake for 25-30 minutes.
Makes 12 muffins, approximately 3 net carbs each.

Thursday, December 12, 2019

Keto Sucre à Crème

I decided that I should give a good old fashioned French Canadian tradition a sugar free face lift this Christmas in honor of my fellow Québécois (and former Québécois) who are trying to follow a keto/low carb lifestyle through the holiday season. I only made a small batch because it is very rich.


1/2 Cup Allulose
1/2 Cup brown sugar substitute (Like Sukrin Gold or Swerve brown sugar)
80 ml 35% cream
1/2 Cup butter
1 Cups Swerve icing sugar
1/4 teaspoon Xanthan

Prepare a small square pan by lining bottom with parchment paper. I used a 6.5 x 6.5 pan because that’s what I had. If you double the recipe you can use a 9x9. Set aside.
Sift 1 Cups of Swerve icing sugar and set aside. Make sure the Xanthan gum is also measured and ready.

In a large, heavy bottom sauce pan melt the butter, Allulose, brown sugar substitute and 35% cream stirring until it boils.Once it has come to a rolling boil stop stirring and let boil for 3 1/2 minutes. You can scrape sides but it does not need much stirring. You should see the color turn to a dark amber. 
Remove from heat after the 3 1/2 minutes and add the 1 Cup sifted Swerve icing sugar and evenly distributed the 1/4 teaspoon Xanthan gum while whisking vigorously.You don't want to dump the Xanthan in or it will form a clump and you want silky smooth fudge.
Once the mixture is smooth, starts to come together and thicken, pour into the prepared pan. Let cool on counter for 15- 20 minutes and then refrigerate for about 2 hours before cutting into squares. You may find it easier to score the fudge after about 15-30 minutes in the fridge. It may make the cutting easier when the fudge is fully cooled.


Low Carb Mini Turtle Cookies

My dear friend Gayle whom I have known nearly 50 years has decided to give the low carb way of life a shot. She has had a rough couple of years health wise and is hoping to reduce the inflammation. I am so very proud of Gayle. She is a fighter and a winner! She gave up cigarettes, alcohol and now sugar! That’s a huge lifestyle change for anyone but much harder when you are a bartender in Florida! One day at a time my friend! I will do my best to love and support you toward your journey of health. So, since Gayle is at the beginning of her journey and still craving a little treat now and then I decided to come up with a little mini treat that she can pop in her mouth for a quick fix.
Enjoy my friend. Love you.

Low Carb Mini Turtle cookies

For the base
1 Cup Almond flour
2 tablespoons sweetener
1/4 cup butter Softened
Preheat oven to 350F
Combine the almond flour and sweetener. Mix in the softened butter until it all comes together. 
Spray a mini cupcake pan well with cooking spray, I use the avocado oil one.
Press a small amount of mixture into all 24 mini cupcake forms pressing until firm. Bake for approximately 6 minutes or until they just begin to brown. Relive from oven and cook.

For the topping

1/3 Cup butter
1/4 Cup brown sugar substitute, I use sukrin gold
1/4 Cup white sugar substitute, I make my own by blending 1 Cup erythritol with 1/2 teaspoon stevia extract powder but swerve or Allulose will also work
1/2 Cup 35% heavy cream
1/4 teaspoon Xanthan gum
1 1/2 cups pecan halves
1/4 Cup Lily’s dark chocolate chips

Thursday, April 4, 2019

Low Carb Japanese Cheesecake

My oldest son has a birthday today and he has been asking me if I could make a Japanese Cheese cake. I have never tried it or baked this kind of cake but I am always ready to experiment in my kitchen. I used a recipe from Tasty and I made a regular full carb version for him: Fluffy Jiggly Japanese Cheesecake.
 I then modified the recipe to make a low carb version so I could try it. It is definitely fluffy and jiggly. At only 3 net carbs for the Low carb version it is a great dessert for company.

Low Carb Japanese Cheesecake


100 grams butter (approximately 7 table spoons)
100 grams cream cheese (approximately 4 ounces)
125 ml full fat ricotta cheese (approximately 1/2 Cup)
125 ml 35% cream (1/2 Cup)
8 large eggs yolks
13 egg whites (I used liquid egg whites for the extra 5 whites)
4 grams Xanthan gum (2 teaspoons)
36 grams Arrowroot Powder (4 tablespoons)
1 Cup sweetener (1 cup erythritol with 1/2 teaspoon powdered stevia extract concentrate blended)
You can use the sweetener of your choice equivalent to about 1 cup sugar.
Preheat oven to 325 F (160 C)
In a small pot over medium heat, whisk together the butter, cream cheese, ricotta and cream until smooth. Remove from heat and cool.
Separate the egg yolks from the whites putting the whites in a large bowl. Add the liquid egg whites, equivalent to an addition 5 whites, to the other whites and set aside.
Whisk the yolks until smooth and continue whisking while adding the cooled cheese mixture until well combined and smooth.
Combine the arrowroot powder and the xanthan gum, sift it and whisk it into the egg yolk mixture mixing until smooth and no lumps exist. Set aside.
Now it is time to beat the whites. Beat until soft peaks and then add the sweetener. Continue beating until stiff peaks form.
Fold the whites into the yolk mixture in 4 stages so that it blends well.
Prepare a 10 inch spring form pan by lining the bottom with parchment. Attache the sides and spray with avocado oil spray. Cut strips of parchment to line the sides of the pan. You want the parchment to be twice the height of the pan to hold the cake because your cake will rise above the pan side.
Spray the parchment and then add all the batter. Tap pan lightly on counter to remove any air bubbles.
With a large piece of foil, wrap the bottom and up the sides of the pan so water does not penetrate pan.
Place foiled cake pan in a larger pan that is lined with 2 paper towels. Pour hot water into the outside pan so than the cake is sitting in a water bath.
Bake in 325 F oven for 25 minutes.Reduce heat to 285 F (140 C) and continue to bake for 55 minutes.
Remove cake from water bath and place on cooling rack. Pass a sharp knife around cake to ensure that it is not stuck to the parchment. Remove the pan sides and the parchment around the outside of the cake and allow to cool. Best served cold.
It can easily be sliced in 16 pieces and each slice is approximately 3 net carbs.