by Sue Hall, Health Coach | Recipes
This past week was National Strawberries and Cream Day, observed annually on May 21st. So, my son and I decided to try out a recipe for some strawberry shortcake with coconut cream topping. I do not do berries or fruits too often. However, these were a really great treat (plus this went perfectly with the Low Carb Taco Skillet I made for Taco Tuesday)
Our son absolutely loved this dessert! My husband, who is not fully keto, even really enjoyed this home baked dessert. Although my son told his father that he probably would not like them and should not try them . Seems he uses that line a lot on his dad to save more for himself for the next day. HAHAHA!
The process was very simple and it was a great quick dessert. You can even make the shortcakes and slice up your strawberries ahead of time. Although I would not do the whipped topping until you are ready to serve them so that it stays stiff.
Can Strawberry Shortcake be Keto?
Yes! The best part of this recipe is that, while a traditional strawberry shortcake is heavy on the sugar, this version is not. I only ever use Swerve Sweeteners (as you probably know) and so because of the way Swerve is processed in the body the Swerve Sweetener sugar alcohols can be fully deducted from any recipe.
You can see my interview with Andress Blackwell, President and CEO of Swerve on YouTube by clicking here where we talk more about how that works. But lets just say Swerve is the BEST option for anyone following a ketogenic or low-carb way of life.
In addition to the holiday that kicked off this dessert, on June 14th every year is National Strawberry Shortcake Day. Well, I already know what we will be making that day in our keto kitchen!
PrintDescription
This twist on traditional Strawberry Shortcake is perfect for the Ketogenic and Low-Carb lifestyle.
Ingredients
Shortcake:
- 1 cup almond flour
- 1/4 tsp fine sea salt
- 1 Tbsp baking powder
- 4 egg whites
- 2 Tbsp butter, softened
- 4 Tbsp Swerve Granular
Topping
- 1 cup coconut cream
- 3 Tbsp Swerve Confectioners
- 1 tsp cinnamon
- 1 cup sliced strawberries
Instructions
- Preheat oven to 400 degrees F
- Grease 8 cups of a muffin pan with cooking spray.
- Whip egg whites in bowl until fluffy.
- In a separate bowl, mix baking powder and almond flour. Mix in butter and salt. Gently fold in the dry mixture into the whites. Add in the Swerve Granular.
- Dollop the dough into prepared muffin tin and bake for 11-15 minutes. Let cool for 15 minutes.Whip cream cream, Swerve Confectioners and cinnamon until peaks form.
- Clean and slice strawberries
- Dollop a few tablespoons of cream and strawberries on top of each shortcake.
Notes
Makes 8 Servings | Nutrition Per Serving:
121 Calories | 9.9g Fat | 15.5g Total Carbs | 2.1g Fiber | 1.6g Sugar | 10.5 Swerve | 2.9g Net Carbs | 5g Protein
My name is Sue and I am an Integrative Nutrition Health Coach, Ketogenic Living Specialist and Amare Global Wellness Partner. Coaching others is my passion. I want to be the change and help others take back control of their health and happiness!
by Sue Hall, Health Coach | Recipes
Before my family went full ketogenic we had one favorite food – Bacon Wrapped Smokies with Brown Sugar Glaze. Previously I had been the head chef at a very busy hunting loge and they were always a sure fire hit among the guests. This amazingly simple but super tasty recipe was made several times every week during hunting season.
Needless to say, they were a fantastic little snack that were just as good cooled off as they were right out of the oven, undeniably making them perfect to take along to every function and gathering. Whenever I would make them, I would totally smother them with brown sugar…the more the better.
The Return of Bacon Wrapped Smokies
Last weekend I was privileged enough to get a packet of the new Swerve Brown that hits stores July 1st. The problem….although I had just enough for one recipe!
I undeniably struggled with what to make with my sample of new Swerve Brown …..
Meatloaf? Cookies? Snacks? Then all of a sudden it hit me! I remembered this recipe that we have not had in what seems like forever since going full ketogenic because of the brown sugar it needed. So, I hit the store and then the kitchen!
This is also a great recipe for the kids to help with too. My son loves wrapping the smokies for me (plus that least me tackle other kitchen prep while he gets to work).
Involving your child in the process of making keto recipes helps them really enjoy the foods even more. No matter their age, they are never too young (or old) to help you out in the kitchen and correspondingly learn healthy living and other kitchen skills.
But, I must warn you… just when you think you are making enough of them MAKE MORE! They disappear super quick.
Swerve Brown is adding a whole new line of deliciousness back to our Keto Kitchen, that’s for sure!
PrintDescription
A keto twist on a delicious appetizer from my days as a hunting lodge head chef!
Ingredients
1 pound of bacon (uncured, sugar free)
1 package of Sabrett All Natural Skinless Beef Cocktail Franks
1 cup of Swerve Brown
Instructions
Preheat your oven to 350 degrees
Cut bacon into thirds
Wrap each third around one little smokie
To secure the bacon, stick a toothpick through the center of each
Arrange in baking dish in single layer
Cover generously with Brown Swerve
Bake for 45 minutes. The Swerve Brown should be caramelized and the bacon should be crispy.
Sprinkle some additional Swerve Brown on top before serving
Notes
Makes 30 total Smokies, 3 per serving
Nutrition per serving:
120 Calories | 10g Fat | 19.2 Total Carbs | 19.2 Swerve | 0g Net Carbs | 6g Protein
My name is Sue and I am an Integrative Nutrition Health Coach, Ketogenic Living Specialist and Amare Global Wellness Partner. Coaching others is my passion. I want to be the change and help others take back control of their health and happiness!
by Sue Hall, Health Coach | Recipes
Okay y’all. I may have been born and raised in Pennsylvania, but ever since we moved to the South years ago, sweet tea has been something that is a must have. Southerners love their tea and drink it by the gallon! We even like it in a Mason jar.
It reminds me of a quote from Dolly Parton. She played Truvy in the movie Steel Magnolias and aptly proclaimed it as the “house wine of the South.” There was never a truer statement. Talk about the South and sooner or later sweet tea comes to mind.
Southerners love this sweet liquid and Southern girls are taught to make it by their Southern mamas. Those of us who transplanted from the north found an older Southern lady to teach us the ropes. For the record, Southern girls know you can’t be considered a serious Southern belle unless you know how to make sweet tea. So, you can imagine my horror when I began my Keto Diet of having to give up my beloved sweet tea.
Well, I did a Facebook Live and told everyone about my amazing new find of how to make sweet tea that is ketogenic friendly! Yes folks, you heard that right! Sweet tea that you CAN have while you are on the ketogenic diet that has zero sugar. Anyway, I realized I never added it to my website to share this miracle of all miracles with you! I know I know you are asking yourself, how can this be?
Well, here is how Keto Sweet Tea Happens!
Well, enter my best friend in the kitchen, Swerve Sweetener. Swerve is this super amazing alternative to sugar that has zero calories, and zero net carbs! It contains 8g of Erythritol. Because Erythritol is a sugar alcohol with a glycemic index of 0 it will not spike your blood sugars! That also means you can subtract that from the total carbs for net carbs of ZERO!
All is now right in the world!
All I can think of when I now have my sweet tea back is another movie quote from the movie Sweet Home Alabama by Fred Ward who played Earl Smooter: “Praise the Lord, the South has risen again!”
PrintDescription
The answer to every sweet tea lover’s prayers who follows a ketogenic or low-carb diet!
Ingredients
- 8 cups water, divided
- 8 bags black tea
- 1 tsp baking soda (optional)
- 1.5 cups Swerve Confectioners
Instructions
- Bring 6 cups water to a boil in a medium saucepan. Remove from heat and add tea bags and baking soda.
- Cover and let steep for 15 minutes, then remove tea bags.
- Stir in Swerve and remaining water until well combined.
- To serve, fill glasses with ice. Be sure to use plenty of ice and always stir before serving as the sweetener tends to settle out when it sits.
My name is Sue and I am an Integrative Nutrition Health Coach, Ketogenic Living Specialist and Amare Global Wellness Partner. Coaching others is my passion. I want to be the change and help others take back control of their health and happiness!
by Sue Hall, Health Coach | Recipes
Okay so the Krispy Kreme doughnut cake mix I came across this morning made me HANGRY – but instead of eating not so good stuff – I’m making waffles!! I found this recipe originally on Ditch the Carbs so I just HAD to try it!!! (and SCORE they did NOT need any protein powders). I give her recipe a total thumbs up!
PrintIngredients
- 5 eggs separated
- 4 tbs coconut flour
- 3-5 tbs Swerve granular
- 1 tsp baking powder
- 1-2 tsp real vanilla extract (do NOT use imitation)
- 3 tbs almond milk
- 4.5 oz butter, melted
Instructions
- In bowl, whisk the egg whites until firm and form stiff peaks.
- In a separate bowl, mix the egg yolks, coconut flour, Swerve, and baking powder. Add the melted butter slowly, mixing to ensure it is a smooth consistency. Add the milk and vanilla, mix well.
- Gently fold spoons of the whisked egg whites into the yolk mixture. Try to keep as much of the air and fluffiness as possible.
- Place enough of the waffle mixture into the warm waffle maker to make one waffle.
- Cook until golden. Repeat until all the mixture has been used.
My name is Sue and I am an Integrative Nutrition Health Coach, Ketogenic Living Specialist and Amare Global Wellness Partner. Coaching others is my passion. I want to be the change and help others take back control of their health and happiness!
by Sue Hall, Health Coach | Recipes
Well this morning my son wanted pancakes for breakfast but instead of eating regular pancakes I did Cream Cheese Pancakes – I mean after all a fat mom trying to get fit has to stick to her plan to reach her goals right?!
These cream cheese pancakes were delicious! The recipe below makes two 5″ pancakes so you will need to adjust your recipes according to how many pancakes you want to make.
I highly recommend using softened cream cheese so it blends better for you. You can use it cold but it may remain sorta chunky in your batter (You will have to excuse the Avocado and Coconut oil in the photo – they are not part of the pancakes I use them all of the time so they are always on my countertop LOL).
If you want to make these into protein cream cheese pancakes just add some pritein powder.
Then comes the dilemma of what on earth to use as a topping if you are low carb / keto…..
To keep them LCHF you can top them with real butter. Strawberries, raspberries, blackberries and blueberries are all lowish carbs if you watch your serving size. There are some low-carb syrups as well, but people’s opinions on which taste acceptable differ (so proceed at your own rick there). I also love using Smucker’s sugar free blackberry jam – it only has 5g carbs and 3g net carbs – ca you say SCORE?!?!
You could also do semi non-traditional toppings like coconut, or even bacon. And let’s be real here you can never go wrong with bacon! Am I right?
PrintIngredients
- 2 large eggs
- 2 ounces cream cheese
- 1 teaspoon pure vanilla extract
- 1/2 teaspoon ground cinnamon
- 2 tablespoons butter
Instructions
- Crack eggs into blender. Add cream cheese, vanilla and cinnamon and blend until smooth.
- Let rest for a few minutes to allow any bubbles in your batter to settle.
- Add 1 tablespoon butter to a small frying pan over medium heat.
- Pour half of the batter into the pan, cook until golden on bottom (about 2 minutes – you will see the edges start to brown as well).
- Flip and cook 1 to 2 minutes on other side.
- Repeat with rest of the batter.
- Serve with topping of your choice.
My name is Sue and I am an Integrative Nutrition Health Coach, Ketogenic Living Specialist and Amare Global Wellness Partner. Coaching others is my passion. I want to be the change and help others take back control of their health and happiness!
by Sue Hall, Health Coach | Recipes
Add extra nutrients to your breakfast with this protein packed omelet. This omelet only looks fancy – an easy, elegant, delicious omelet!! But, it is actually quite simple to make and can be done in just a few minutes!
This dish can be perfect for anyone following the keto or low carb Lifestyle since it is packed with all of the right nutrients to help your body get healthy and/or stay healthy!
PrintIngredients
- 2 Eggs
- ⅓ Cup Low-Moisture Shredded Mozzarella Cheese
- 1/2 Cup Baby Spinach
- 1/2 Cup Cherry tomatoes, sliced in halves
- 1 Tbsp butter
- 1 Tbsp coconut oil
- Fine sea salt & black pepper, to taste
Instructions
- Heat butter and oil in pan
- Scramble eggs and mix in baby spinach
- Pour mixture into pan
- Season with sea salt and pepper as desired
- As egg mixture starts to cook, gently lift edges of omelet with a spatula, and flip
- Sprinkle cheese and add tomatoes and allow egg mixture to finish cooking.
- Slide cooked omelet onto a serving plate.
My name is Sue and I am an Integrative Nutrition Health Coach, Ketogenic Living Specialist and Amare Global Wellness Partner. Coaching others is my passion. I want to be the change and help others take back control of their health and happiness!
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