Lasagna Rolls

By Maria Emmerich 

http://mariamindbodyhealth.com

Lasagna Rolls

Ingredients

• 8 long slices (1/4 lb) organic turkey/chicken meat, sliced medium thickness (protein noodles)
• 1 cup homemade organic Ricotta cheese
• 1 large egg
• ⅓ cup freshly and finely shredded Parmesan cheese
• 1½ cup freshly shredded Mozzarella cheese
• 3 medium tomatoes, sliced very thin
• Handful of fresh basil
• 1 cup no-sugar (and no soybean oil) Marinara Sauce
  

Instructions

1. Preheat oven to 325 degrees F.
2. Align Protein noodles in a single layer on a large sheet of parchment or wax paper.
3. For filling, in a large mixing bowl, whisk together ricotta cheese and egg until well blended. Stir in Parmesan cheese. Mix in the Mozzarella cheese.
4. Place ¼ cup of the mixture over each Protein noodle and spread into an even layer.
5. Place 3 thin tomato slices over cheese mixture then top with fresh basil.
6. Starting at one end of the Protein noodle, tightly roll the noodle up. Placing the roll seam-side down in a baking dish.
7. Top each roll up with marinara sauce.
8. Bake in preheated oven 20-25 minutes.
9. Serve with my zero carb Protein Garlic bread!

Notes

NUTRITIONAL COMPARISON (per serving: 2 roll ups)
Traditional Roll Ups = 588 calories, 22.5g fat, 19g protein, 45g carbs, 2g fiber
"Healthified" Roll Ups = 359 calories, 20.8g fat, 33.9g protein, 7g carbs, 3g fiber

(53% fat, 38% protein, 9% carbs)

Low Carb Soft Pretzels

Low Carb Soft Pretzels

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Yield: 10

Serving Size: 1

These have a great "chew" factor and are great to sit over night

Ingredients

• 1 1/2 cup whole milk shredded mozzarella cheese
• 3 level T cream cheese
• 1 large egg room temperature
• 2 T psyllium husk (ground) or powder
• 1 T pretzel salt or course sea salt

Instructions

1. Pre-heat oven to 375 degrees
2. in a microwave proof bowl add cream cheese and shredded mozzarella
3. microwave for 90 seconds and stir together with a fork or whisk
4. add egg, keep stirring you may need to re-microwave for 20 seconds to keep dough soft
5. keep stirring until egg is thoroughly mixed into cheese mixture {it will I promise}
6. add psyllium husk and stir until fully incorporated
7. oil hands and gently knead dough a few times
8. pinch off a ping pong ball size piece of dough
9. roll out on flat clean surface to desired length
10. place on parchment lined baking sheet
11. lightly brush a little water on each piece of dough and sprinkle with pretzel salt
12. bake for 20-25 minutes rotating pan half way for ideal baking
13. let cool and enjoy

Notes

Net carbs less than .5 g per pretzel

Healthy Sugar Free Maple Syrup

Healthy Sugar Free Maple Syrup

1/2 cup of Water

1/2 cup of Organic Stevia Sweetner or Swerve

(Put in coffee grinder to confection sugar)

1/8 teasp of Salt

2 teasp of Maple Syrup

1/2 teasp of Xatham Gum

Mix all ingredients except xatham gum in a sauce pan and boil once it starts to boil slowly sprinkle in Xatham Gum and stir quickly....turn heat down to low let it simmer for 3 minutes then cool as it cools syrup gets thicker.....

Pumpkin Pancakes Low Carb

Pumpkin Pancakes Low carb

PREPARE THE SUPPLIES!

• 1 Cup Almond Flour
• 2 Large Eggs
• 1/4 Cup Pumpkin Puree (You can also use fresh pumpkin if you want, it ends up tasting a bit more seasonal)
• 1/4 Cup Sour Cream
• 2 Tbsp. Butter
• 1 tsp. Pumpkin Spice or Allspice
• 1 tsp. Baking powder
• 1/4 tsp. salt

CMON, LET’S GET COOKIN’!

1. Mix the eggs, pumpkin puree, sour cream and butter together.
2. Mix the almond flour, pumpkin spice (orallspice), baking powder and salt together.
3. Slowly add wet ingredients to dry ingredients to get a smooth consistency. There will be some clumps in there, but don’t worry yourself too much about these.
4. Put a cast iron skillet on medium heat.
5. Use some butter to grease the pan.
6. Use about 1/3 cup of pancake mix per pancake.
7. Once pancakes start to bubble on the top, it’s time to turn them over. Make sure that they have a little bit of browning on the edges.
8. Flip them over and let cook for about 1 minute more. You should see browning on both sides.
9. Remove from pan and serve warm.

It makes me about 5 pancakes and is 16 net carbs for the entire batch. That’s just over 3 net carbs per pancake – you really can’t go wrong.

Chocolate Chip Cookie Low Carb Style

Directions

Blend all the ingredients together well. It will take a little muscle! Roll into a log shape and slice or alternatively, roll into ball shapes and put them on a cake pop stick. Store them in the refrigerator. When choosing chocolate for any keto recipe, make sure that you go with high cocoa ratio. You always want to be baking with cocoa that is above 85% pure. I f you can’t find any Baker’s chocolate (my brand of choice), you can go with some Ghirardelli chocolate bars and break them into small chunks.

Prepare the Supplies!

2 ½ Cup Blanched Almond Flour

1/’4 Cup shelled and chopped walnuts

½ Cup unsalted butter

2 large eggs (optional*)

½ cup erythritol powdered

½ cup dark chocolate chips

½ teaspoon salt

½ teaspoon baking soda

1 tablespoon vanilla extract

C’mon, let’s get cooking!

1.       Preheat oven to 350 degrees F

2.       In a large bowl combine the almond flour, salt baking soda, and erythritol together.

3.       In a separate bowl, melt you butter and mix in the vanilla, dark chocolate chip, eggs and walnut.

4.       Mix the wet ingredients into the dry ingredients until cohesive dough has formed.

5.       Scoop out 1 Tablespoon of dough per cookie, and place flat onto a cookie sheet. You can flatten them a bit if needed.

6.       Bake for 8-10 minutes, or until the edges have turned golden brown. Make sure you keep an eye on them as they can burn quite quickly. 1-2 minutes over will give you a not so great low carb cookie!

7.       Remove cookies from the oven and transfer them to a cooling rack.

8.       Make sure that the cookies remain stable. If they’re moved or disrupted when they’re hot, they will crumble- as they cool they will get firm.

9.       Leave for about 10-15 minutes to fully cool. And eat to your hearts content!

You should have about 18 cookies by the time you finished this, which is great for hoarding to yourself

for future snacks.

Remember, the macros for these are for the entire batch, so for each cookie you are looking around: 170

Calories, 15.5g fat, and 3 Net Carbs. Refrigerator or freezer.

*Most of the low carb chocolate chip cookie recipes I found didn’t have any eggs, so I adapted it to my own tastes. Adding eggs is optional in this recipe, but I highly recommend it. Not only does it bring a little bit of extra protein, but it also helps bind the dough and give a more consistent texture.

Peanut Butter & Jam Muffins

Yield: 12 muffins

Serving Size: 1 muffin

Why Spread your low carb muffins with peanut butter when you can bake it right in? And with a spectacular sugar- free jam filling too!

Ingredients

1 cup almond flour

1 cup peanut flour

½ cup swerve sweetener

1/3 cup unflavored whey protein powder

1 tablespoon baking powder

3 large eggs

½ cup peanut butter, melted

¼ cup butter, melted

¾ cup unsweetened almond milk

½ teaspoon vanilla extract

½ recipe homemade raspberry chia seed jam. (See recipe for chia strawberry jam)

Instructions

1.       Preheat oven to 325 degrees F and line a standard muffin tin with 12 paper liners ( I recommend parchment liners for easy release)

2.       In a large bowl, whisk together almond flour, peanut flour, sweetener, whey protein and baking powder. Add eggs, melted peanut butter, melted butter, almond milk and vanilla extract and stir until well combined.

3.       Divided about 2/3 of the batted between prepared baking cups. Using a spoon, create a well in the center of each, pushing the batter slightly up the sides of the cup.

4.       Dollop about 2 or 3 tablespoon jam into the well, then top each muffin with the remaining batter to cover.

5.       Bale 20 to 25 minutes, until golden brown and set on the top. Remove and let cool at least 15 minutes.

Peanut Butter & Chocolate Cheesecake (sugar-free and gluten-free)

Prep Time: 50 minutes

Cook Time 50 minutes

1 Hour, 40 minutes

Ingredients

Brownie Crust

¼ cup butter

¼ cup swerve

¼ teaspoon stevia

1 egg

1 teaspoon vanilla

3 tablespoons cocoa (Please use quality cocoa)

¼ cup + 3 Tablespoons of almond flour

Cheesecake

1 pound cream cheese (2 blocks) at room temperature

1 cup peanut butter

3 tablespoons sour cream

3 eggs

1 egg yolk
3/4 cup swerve

¼ teaspoon pure stevia extract

1 teaspoon vanilla

dash of salt

Ganache

½ cup cream

¼ cup butter

6 tablespoon of high quality cocoa

5 tablespoon swerve

1/8 + 1/16 teaspoon pure stevia extract

Instructions

Brownie Crust

1,   Preheat your oven to 350 degrees

2.   Liberally grease a 9” springform pan with butter or coconut oil.

3.   Mix all of the above ingredients together until well-blended.

4.   Pour the batter into the sprinform pan, being sure to spread evenly.

5.   Bake for 12-15 minutes or until the crust is set up. Let cool.

6.   After you take the crust out of the oven preheat the oven to 500 degrees

Cheesecake

7.   If you haven’t yet, be sure your oven is preheating to 450 degrees.

8.   Cut your room temperature cream cheese into 1” cubes and beat for approximately 1 minute. Scrape the sides of your bowl with a rubber spatula.

9.   Add 2 eggs and beat for I minute. Scrape your bowl well

10.   Add 1 egg and 1 egg yolk and beat for 1 minute. Scrape your bowl well

11. Add peanut butter and cream cheese. Beat for 1 minute and then scrape your bowl.

12.  Add the xylitol, stevia, vanilla, and salt. Beat for at least 1 minute; scrape your bowl being sure all ingredients are well incorporated.

13. Pour your cheesecake batter into your springform pan.

14. Bake for 12 minutes

15. Reduced the oven temperature to 300 degrees. (Do not open the door to check on the cheesecake!)

16. Bake for 25 to 30 minutes

17. After you removed the cheesecake from the oven, run a knife between the cake and the pan.

18. Once the cheesecake is cooled to room temperature, cover with chocolate ganache ( recipe below)

Ganache

19.   Pour you cream, butter and sweeteners in a double boiler over medium- high heat.

20.   Measure your cocoa into a medium mixing bowl.

21.   Once your cream mixture is just about to boil, pull it off of the heat and pour it on top of the cocoa. Let it sit for 5 minutes without mixing.

22.   After 5 minutes, whisk the mixture until there are no lumps left.

23.   Pour the ganache over the cheesecake (you may not want to use all of it, I didn’t).

24.   Cover your cheesecake tightly with plastic wrap and refrigerate overnight.

Notes

If you have extra ganache, may I suggest covering some strawberries? Refrigerate your strawberries for a couple of hours—it makes and awesome treat. 

Cheese Gluten Free Low Carb Bread

Cheese Gluten Free Low Carb Bread

Prep Time: 10 minutes                                                                                                         Yield: 15 Slices    

Cook Time: 30 minutes                                                                                                       Serving Size: 1 Slice

Total Time 40 minutes                                                                                                         Calories per serving: 132                                                                                                                                                                             Fat per serving: 7.8g

A low carb gluten free recipe that is easy to make. Using a blend of cheese and alternate flours, you can have bread and eat it too!

Ingredients

5 ounces of cream cheese, softened                                                                                                                                     

¼ cup butter, softened

2/3 cup almond flour

¼ cup coconut flour

3 tablespoons whey protein powder

2 teaspoon baking powder

½ teaspoon sea salt

½ cup grated Parmesan cheese

3 tablespoon water

3 large eggs

½ cup mozzarella cheese

Instructions

1. Preheat oven to 400 degrees. Spray or grease 8x4-inch bread pan if needed.

2. Combine cream cheese and butter with mixer or in food processor.

3. Add remaining ingredients and process until well blended.

4. Spread into bread pan.

5. Bake 25-30 minutes or until firm and lightly browned.

6. Store leftovers in refrigerator.