1 minute Almond Bread in a cup

Almond Bread in  a Cup (Keto)

• 1 large egg
• 1 tsp water
• 1 Tablespoons buttermilk - or 3 Tablespoons milk or milk substitute (almond, coconut) plus 3/4 tsp vinegar
• 1/4 cup gluten free flour like Almond Flour
• 1/4 tsp baking powder
• 1 tsp Truvia, or Swerve (1 tsp honey, agave, molasses or 1 Tablespoon applesauce would also work as a sweetener substitute)

Instructions

1. Combine the wet ingredients first and then incorporate the dry ingredients. Stir until well combined.
2. Pour the mixture into a sandwich-shaped storage container shake it down to remove air bubbles (do not put the lid on.)
3. Put the container in your microwave and cook for approximately 85 seconds (cooking times may vary).
4. Transfer the bread onto a rack to cool completely, then cut into two sandwich slices (or just eat it like it is!)

Cauliflower Cheese Pizza Crust

Cauliflower Cheese Pizza Crust (Keto)

2 Cups of Shredded Cauliflower
2 Cups of Shredded Mozzarella Cheese
1 Egg

Preheat oven to 325 Degrees

Take 1 head of cauliflower and grate it or put in a food processor and pulse until cauliflower looks like rice.
Put two cups of grated cauliflower in a mixing bowl with 2 cups of shredded mozzarella cheese
add 1 whole egg

Mix really well until egg and cheese is mixed will with cauliflower.

Cut parchment paper to fit pizza pan or rectangle cookie sheet.  Pour mixture out onto parchment paper and start mashing and spreading out to edges of pan...

Put in oven and cook about 12 to 15 minutes until crust is nice and golden brown....

Take out of oven then add your pizza sauce, mean, veggies and sprinkle with mozarella cheese and if you  like some parmesean cheese.

Place back in oven and cook until cheese is melted and bubbly.

Pumpkin Banana Cake with Caramel Sauce

Pumpkin Banana Cake with Caramel Sauce

• 1-½ cups Almond Meal
• ½ cup Coconut Flour
• 1 large Banana mashed
• ½ cup Walnuts (optional)
• ½ cup granulated Erythritol (Truvia or Xlitol)
• 1 teasp of Vanilla Extract
• 2-½ tsp Baking Powder
• 1 tsp Baking Soda
• 1 tsp ground Cinnamon
• ½ tsp ground Ginger
• ¼ tsp ground Cloves
• ½ tsp Salt
• 1- 15 oz can Pumpkin Puree
• 4 large Eggs, lightly beaten
• ¼ cup Coconut Oil, melted
• 1/3 cup Unsweetened Almond Milk
15 drops Stevia Extract

Preheat oven to 375 F degrees.  Spray a Bundt Cake pan very well....In a mixer bowl add banana, pumpkin puree, eggs Almond Milk, melted coconut oil mix until blended well.  Now add in all dry ingredients Almond meal, Coconut flour, Balking powder Baking Soda and spices, salt, Truvia or Xlitol and 15 drops of Stevia Extract.  Now mix well stir in Walnuts (optional)

Walnut Coconut Apple Muffins

Walnut Coconut Apple Muffins

Walnut Coconut Apple Muffins

1/3 cup of coconut oil ( melted)
4 large Fresh eggs

2 cups of Almond Meal (Flour)
2 teasp of baking soda
1 teasp of sea salt
1 teaspoon of cinnamon
1 cup of Xlitol or other healthy sweetner (swerve, just like sugar, truvia)
1 tblsp of Vanilla Flavor
1 tblsp of Apple Cidar Vinegar (Braggs Brand)
3/4 cup of unsweetned shredded coconut
3/4 cup of Walnuts
2 apples Chopped finely
2 tablspoons of sour cream
1/3 cup of coconut or almond milk

Preheat oven to 375 degrees.  Spray coconut oil or olive oil in muffin tins or bread pan.
Melt Cocout oil....add 4 fresh eggs beat with oil until mixed....now sift together Almond Meal, baking soda, sea salt Sweetner, vanilla And Apple Cidar Vinegar....Blend well will be somewhat thick and gooey....now add shredded coconut, walnuts, and chopped apples mix well go ahead now and add sour cream and milk.....until it becomes somewhat like a cake batter....

I used muffin tins this will make approximately 12 to 16 muffins or two large loafs of bread.....Bake for approximately 20 to 25 minutes if using muffin tins around 35 to 40 if usig bread pans......until nice and golden brown on top....

you can use butter, cream cheese spread with these or make a cream cheese icing to spread on top if you like before serving.

Crock Pot Mexican Chicken

Crock Pot Mexican Chicken(Keto)

October 4, 2014 at 8:55pm

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4 Boneless Chicken Breast
1/2 head of cabbage cut up
4 Tablespoons of Butter
1 chopped onion
1-2 Cans of Rotel Tomatoes
1 can of black Beans optional
1 sliced jalapeno (If you like it extra spicy)
Garlic powder, onion powder, sea salt ( to flavor)
1 1/2 - 2 cups of water
Serve with Avocado slices


Put all ingredients in order of listing into crock pot and cook on low for 8 hours. Chicken can be substituted with pork, beef, roast, etc....

Happy, Healthy Eating

Shelia Hall
Fitness/Nutrition Coach

Protein Pancakes

Protein Pancakes

Protein Pancakes
2 servings
4 large egg whites (or 3/4 cup liquid egg whites)
1/2 cup Cottage Cheese 1%
1/2 tsp vanilla extract
dash cinnamon (sprinkled to taste)
1 teaspoon SPLENDA No Calorie or any other sweetener like Stevia
1/2 cup old-fashioned oatmeal
1/2 tsp baking powder
Dump all ingredients into the blender. Pour batter into griddle just like regular pancake batter. Do not use on a waffle griddle, the batter is too thin. Makes 3 - 4 average pancakes. Extremely filling. Serve with Cary's any brand) sugar free syrup or Agave nectar.
Calories 155 Calories from Fat 18
Total Fat 2.0g Saturated Fat 0.6g
Cholesterol 2mg
Sodium 341mg
Total Carbohydrates 16.7g
Dietary Fiber 2.2g; Sugars 2.3g
Protein 16.9g

Spinach Artichoke Pie

I love Spinach Artichoke Dip.....and I found this recipe on Maria Emmerich Site and had to share thought you may enjoy too! www.mariamindbodyhealth.com

Spinach Artichoke Pier (Keto)

CRUST:
1 1/2 cups almond flour
1 1/2 cups freshly grated Parmesan cheese
1/4 tsp Celtic sea salt
1 clove garlic (optional)
1 egg
FILLING:
1 (10 oz) package frozen chopped organic spinach, thawed and drained
1 ½ cups artichoke hearts, drained and chopped
1/8 tsp Celtic sea salt
1 clove garlic, minced
3/4 cup Parmesan Cheese
8 oz mascarpone or cream cheese softened
2 eggs

Preheat the oven to 325 degrees F. For the tart shell, combine the flour, cheese, salt and garlic and mix well.

Add the egg and mix until the dough is well combined and stiff. Press pie crust into pie dish or tart pan. Bake the crust for 12-15 minutes, or until it starts to lightly brown.

Meanwhile, combine spinach, artichokes, salt, garlic, Parmesan Cheese, mascarpone and eggs. Pour mixture into prebaked tart shell. Sprinkle with extra Parmesan. Bake at 350 degrees F for 30 minutes. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Tart = 475 calories, 30g fat, 20g protein, 30g carbs, 2g fiber
“Healthified” Tart = 504 calories, 36g fat, 28g protein, 12g carbs, 4.4g fiber (68% fat, 22% protein, 9% carbs)

By Maria Emmerich