Archive of ‘By Cravings’ category

Paean to Peanut Butter– Peanut Butter Granola

Peanut butter is a substance that makes me dangerous. Chillin’ in the fridge, accessible by spoon and finger, it’s in mortal peril every minute. To avoid this internal struggle, I only purchase jars of this spreadable bliss for immediate consumption in recipes.

This post is dedicated to George Carver.

Fortunately, this nirvana-in-a-jar is healthy and relatively low in carbohydrates, containing 4g net carbs per 2 tablespoons. That’s a good-sized portion for its satiety factor. It’s a good source of biotin, vitamin e, and antioxidant polyphenols (heart-healthy compounds that fight free radicals). It also contains a small amount of resveratrol, the anti-aging component of red wine. Who knew? Be happy and combat wrinkles with PB (taken internally, not topically)!

Start your day in a good mood with a big dose of PB! This version of my grain-free (no oats here!) granola is heavenly with a rich peanut butter-y taste and smell. It’s a very flexible recipe, so if you don’t have some of the nuts and seeds listed, fear not! Just throw whatever you have in there and it’ll come out crunchy and roasted with a sweet coating. Pair it with sliced apples and yogurt for the perfect flavoring combination. I’m thinking peanut butter granola in almond milk with a few teensy slices of banana (1/4 of a large one) for a decadent pre-workout breakfast. It’d also be pretty kickass making sweet love to my chocolate granola in the same bowl. Reese’s cups cereal, anyone?


Peanut Butter Granola (Grain-Free)

Makes two heaping cups

Ingredients:
1/4 cup all natural peanut butter
1/4 cup butter or oil
-3 tablespoons erythritol or xylitol, powdered
-1/4 teaspoon black molasses (optional)
-1/8 + 1/16 teaspoon pure stevia extract 

1/8 teaspoon sea salt
1 tablespoon flax meal
1 tablespoon sesame seeds
2 tablespoons nut meal (almond, pecan, whatever you like)
1/4 cup roasted unsalted peanuts
1/4 cup pepitas (pumpkin seeds)
1/4 cup sunflower seeds
1/4 cup unsweetened coconut, shredded
1/2 cup sliced almonds
1/2 cup walnuts, chopped

Preparation:
Preheat oven to 250 degrees Fahrenheit.

Melt butter or oil with peanut butter in a small bowl in microwave until liquified. Powder erythritol in a coffee grinder or blender. Whisk erythritol, blackstrap molasses, additional sweeteners, and sea salt into peanut butter mixture. Mix dry ingredients together and stir in wet ingredients, using your hands to coat the nut and seed blend. Spread mixture over a parchment paper-lined baking pan. Bake for 45 minutes, stirring the mixture around occasionally. Remove from oven and spread over a paper towel set on a baking rack. It will continue to dry out as the moisture evaporates. Bake granola for an extra 10 minutes if the mixture still seems moist after cooling. Store in an airtight container for up to a week, or freeze.


~7g net carbs per half cup

Homemade Cocoa Cereal

Walking down the cereal aisle as a kid, I always looked longingly at the sugar-coated puffs and multicolored flakes made out of who-knows-what. The cartoon characters called to me from commercials, shilling cookies and rice crispy treats for breakfast. What kid doesn’t want a bowlful of dessert in place of those boring bran flakes her parents choke down? My mother rarely indulged my fantasies, but that didn’t mean I went without. Every chance I got to try one of those mythical products at a friends house, I did, filling up the bowl again and again until the milk was used up. The coolest part was the milk turning chocolately brown, or pink and fruity. Oh, to be so young and carefree…

If your kids are coo-coo for sugar cereals, or if you’re feeling nostalgic, OR if you just really like chocolate, try this super simple grain-free granola cereal made with real cocoa and a blend of nutrient-rich nuts and seeds. It provides you with a healthy dose of antioxidants, medium-chain saturated fats from the coconut oil, and polyphenols from the cocoa. You’ll be satisfied after one serving**, full for hours, and your teeth won’t feel like jumping out of your head when you’re finished!

I always have a bunch of different bags of munchies from the bulk bins at my local health food store stashed in the freezer. This recipe is so versatile that you can change up the nuts and seeds depending on what you have on hand. Just remember that nuts and seeds vary in carb counts, so adjust the proportions of different ingredients to your dietary needs.

Serve with unsweetened vanilla almond milk to maximize indulgence factor.
**DISCLAIMER: This stuff is dangerously good. Portion control with baggies and half recipes if necessary!

Chocolatey Granola Cereal

Ingredients:

For Granola:

Makes 2 heaping cups

1/4 cup unsalted butter or coconut oil
1/4 cup cocoa powder (don’t get Dutch-processed for maximum nutritional punch)
2 tablespoons pure vanilla extract
sweeteners, to taste
For ALL NATURAL sugar-free sweetening:
-3 tablespoons erythritol or xylitol
-1/2 teaspoon blackstrap molasses (optional)
-1/4 teaspoon pure stevia extract)

1/8 teaspoon sea salt
4 squares of lindt 85% chocolate, melted (optional)
1 tablespoon flax meal
1 tablespoon sesame seeds
2 tablespoons nut meal (almond, pecan, whatever you like)
1/4 cup cacao nibs
1/4 cup pepitas (pumpkin seeds)
1/4 cup sunflower seeds
1/4 cup unsweetened coconut, shredded
1/2 cup sliced almonds
1/2 cup pecans, chopped

For Cereal Flakes:

Makes about one cup

1/2 cup nut meal (pecan, almond, etc.)
2 tablespoons flax meal
2 tablespoons unsweetened cocoa powder
sweetener, to taste (I used 1/8 teaspoon NuNaturals stevia)
1 egg white

Preparation:

For Granola:
Preheat oven to 300 degrees Fahrenheit.

Melt coconut oil or butter and chocolate squares (if using) in a small bowl in microwave until liquified. Stir in cocoa powder until smooth, with no lumps. Powder erythritol in a coffee grinder or blender. Whisk vanilla extract, erythritol, blackstrap molasses, additional sweeteners, and sea salt into coconut oil mixture. Mix dry ingredients together and stir in wet ingredients, using your hands to coat the nut and seed blend. Spread mixture over a parchment paper-lined baking pan. Bake for 55 minutes, stirring the mixture around occasionally. Remove from oven and spread over a paper towel set on a baking rack. It will continue to crisp up as the moisture evaporates.

For Flakes:

Mix together ingredients and roll in between pieces of parchment paper until very thin. Microwave on a piece of parchment paper, 50% power, for two minutes, stopping every 20 seconds to blot off oil. Let it dry out on a paper towel placed on a baking rack, then break up into flakes. To get them more crisp, stick ’em in the oven with the granola for a few minutes.

~8g net carbs per 1/2 cup serving

Tips:
~For richer granola, use the chocolate squares! It’s pretty great without them, too.
~The sesame seeds at a very distinct, addictive flavor to this. It won’t be the same without ’em, so get some!
~For more “clumpy” granola, use a couple of egg whites with the wet ingredients. I don’t mind my granola in small pieces, so I don’t waste the eggs on it.
~For cinnamon-nut granola, use cinnamon in place of the cocoa powder, and omit the cacao nibs. You could also replace the coconut flakes with more nuts, and use almond extract in place of vanilla.

Healthy Ice Cream Bars, Take Two!

After much tweaking and experimentation, here’s a vanilla version of my Easy Ice Cream Bars. The texture isn’t as smooth as it is with the peanut butter, so you should let ’em sit out for a moment before taking a bite. The yogurt brings a pleasant tang to the party.

Let’s take a moment to talk about the miraculous calorie-free naturally occurring sweetener: Erythritol! Erythritol is totally safe and has no aftertaste or unpleasant side effects like the other sugar alcohols. It has 70% of the sweetening power of sugar, with many of the properties that sugar imparts in baking (structure, mouthfeel, etc.) The one caveat: the “cooling” effect you can taste when erythritol re-crystallizes. It’s the weirdest sensation. You have to figure out a way to make the majority of erythritol present in the recipe stay dissolved so you can avoid that effect. I’m still tinkering around with it in recipes, but it’s slow-going because erythritol is precious stuff and I’m on a student budget. Z-sweet is the brand available locally. You pay a premium for buying it in stores, but it is worth the cost if you’re looking for a product not produced with genetically modified corn. I’ve been ordering 5 lb bags of erythritol online lately because I go through it so quickly. The best price I’ve found for it is at iherb.com, and online supplement retailer. No, erythritol is not something that cavemen would’ve consumed while foraging for food, but it does not wreak havoc on your body like sugar does. My justification for using it is that it was impossible to consume concentrated amounts of any form of sugar while living off the land, making erythritol the more “natural” way of eating than using, say, honey or maple syrup. We were not able to eat any refined sweeteners or copious amounts of fruit on a regular basis before the advent of agriculture, so it makes sense that our bodies are not designed to handle the 300+ carb per day diet that is standard now. Did you know that bears are the only animal in the wild showing signs of tooth decay?

The one I chomped into (shown on the left, obviously) is filled with a layer of mooshed up Sugar-Free Brownies. Yum! 

Easy Ice Cream Bars (Vanilla version)

Makes 6 small rounds

Ingredients:

Filling:
2 oz heavy cream, preferably organic
2 oz cream cheese
3 Tablespoons of ricotta cheese or strained greek-style yogurt
2 Tablespoons of erythritol (or 1.5 Tablespoons xylitol)
A pinch of pure stevia extract

1/4 teaspoon pure vanilla extract

Chocolate Coating:
1 Tablespoon unrefined coconut oil
2 squares Lindt extra dark 85% chocolate bar (or Ghirardelli 86% chocolate bar)
A pinch of pure stevia extract
Chopped nuts (optional)

Peanut Butter Coating:

4 teaspoons creamy peanut butter
2 teaspoons unrefined coconut oil or non-hydrogenated shortening
A pinch of pure stevia extract

Preparation:

Beat heavy cream with a mixer until it forms stiff peaks. Do not over beat or it will get clumpy, and turn to butter! Set whipped cream aside. Measure out granular erythritol or xylitol and powder in a coffee grinder or blender. Beat cream cheese, yogurt, erythritol, sweetener, and vanilla extract until the mixture is smooth and clump free. Test for sweetness. It should be a bit sweeter than you want the finished product. Using a spatula, fold cream cheese into the whipped cream until well combined. Shape ice cream rounds on a pan lined with parchment or waxed paper. Freeze for 1 hour or until firm.

Melt coating ingredients in the microwave in 10 second intervals, until liquified. Stir until smooth and add sweetener, to taste. Remove rounds from freezer and dip into coatings, or top with a layer of mushed up brownie/cookie dough/etc before dipping. You may need to set the round on the paper and spoon the coating over bare spots. Sprinkle bars with nuts immediately after dipping in the coating, if desired. Chill for another few minutes until the coating hardens.

So stuffed from all of this experimenting in the kitchen! Goodness, healthy eating is so trying. I’ve gotta go dump these off on my friends asap. For some reason, I don’t think they’ll mind.

Homemade Low(er) Carb Wendy’s Chili

Wendy’s has always had a special place in my heart. It was my preferred stop after soccer practice, with the same request every time: “Chicken nuggets with sweet and sour and chili aaand-an-a small frosty!!” I’ve conquered the nuggets and frosty (to be addressed in the near future), but the chili has always been on my proverbial back burner. It’s just not something I missed while low carbing initially, because you can have all the ground beef and tomatoes you want, not to mention sour cream and cheese and all those indulgent scene-stealers. The humble chili never called my name… until yesterday morning at oh-ninehundred hours. I sifted through recipes that were inherently low carb, i.e. Texas and Skyline chili, but those didn’t look like they would satisfy my nostalgic craving. I needed something simple. And something tried-and-true so I wouldn’t waste my expensive grass-fed beef. Gotta be pragmatic here. So I turned to AllRecipes.com, a virtual treasure trove of culinary inspiration (with user ratings!). With my tweaks to knock down the carbs and punch up the flavor, you have no reason to let me catch you shoveling it down from the yellow cup.

Waaaaay better than fast food, it’s homemade chili! You can leave out the beans for a lower carb count, but they’re worth it for a more “authentic” taste. I would make this every night if it didn’t take so dang long to cook! This dish is seriously nutrient rich. It’s chock full of lycophene from the tomatoes, which is absorbed better with the addition of the healthful fat from the grass-fed beef.

Check out this excerpt from a study on lycophene absorption:
“Tomato products consumed in oil, such as pizza (7.5 g fat per serving), spaghetti/tomato sauce (14.6 g), and lasagna (23.8 g), are particularly bioavailable lycopene sources, due to greater intestinal absorption in association with fat.”

Grass-fed beef also brings high levels of conjugated linoleic acid and omega-3 fatty acids to the game. The capsaicin in chili is purported to have myriad healing properties. Did I mention it’s super easy? Insanely easy. All you need is a knife, a big pot, and opposable thumbs.

Easy Better-Than-Wendy’s Chili

Makes 8 small servings

Ingredients:
1 pound grass-fed ground beef
1 tablespoon oil (olive or coconut)
2-14.5 oz cans organic tomatoes (I like Muir Glen fire-roasted)
1-8 oz can organic tomato sauce
1/2 cup chopped yellow onion
1/4 cup chopped organic celery
3/4 cup chopped organic green bell pepper
3 tablespoons chili powder
2 teaspoons ground cumin
3 cloves of garlic, crushed
3/4 teaspoon sea salt
1/4 teaspoon ground black pepper
1/4 teaspoon dried oregano
1/4 teaspoon blackstrap molasses (optional, for flavor)
1/8 teaspoon cayenne pepper
1/2 cup pinto beans or kidney beans, drained and rinsed
hot sauce, to taste

Preparation:
Chop vegetables and set aside. In a large kettle with a lid, brown ground beef in a little coconut oil over medium heat, stirring around and breaking up the chunks. DO NOT DRAIN THE FAT. I repeat, do NOT drain off the beef fat. S’good for you, and for your flavor-hungry chili! Add vegetables and sweat for a few minutes until softened. Stir in canned tomatoes, tomato sauce, beans, and spices. Simmer for 2-3 hours, stirring occasionally. Do not touch until the end of that period. You want the veggies to be tender and the flavors to meld.

Top with sour cream, Frank’s RedHot, cheese, whatever chili topping you like since it’s probably low carb. Except fritos. No corn chips should ever touch this bowl of manna!

~11g net carbs (with the beans)

Homemade Low Carb Ice Cream Bars– Worth screaming for

There is only one treat that my new health-concious palate still craves. You know how biting your nails isn’t nearly as satisfying after you’ve given up the habit for Lent? Foods are the same way with me. My former undercover lover, the pop-tart, tastes sickly sweet and cardboard-y to me now. So for you who are still struggling with sugar addiction: There is a light at the end of the tunnel! Your tastebuds change and things like bell peppers become candy-sweet. Well, this phenomenon did not happen with one demonic sugar-laden substance–ice cream! It tastes just as good as I remember, and seriously does things to my brain so I just can’t get enough. This poses a problem since my favorite vice consists of a wholesome blend of the following:

Milkfat and Nonfat Milk, Sugar, Corn Syrup, Whey, Mono and Diglycerides, Artificial Flavor, Guar Gum, Polysorbate 80, Carrageenan, and Vitamin A Palmitate.

There’s some calcium in there with the nonfat milk, but that’s about it in terms of nourishment. None of those other ingredients look too promising. Wonder what 19 years worth of this stuff does to you…

Fortunately, I have found a way to satisfy my ice-cream tooth (teeth?). The best part is that it takes minutes to whip up, with no strange ingredients or tools. Minimal effort for the pay-off, baby! With my low-carb ice cream bars, you have no excuse for caving to cravings and blowing $4.00 on toxic sludge for your body. You get the calcium from the cream and cream cheese (go organic if you can, at least on the cream!), the antioxidants from the chocolate, and the medium chain triglycerides from the coconut oil. Consume the Dilly bar‘s healthy cousin with gusto!

Easy Ice Cream Bars

Makes 4 bars

Ingredients:

Filling:
2 oz heavy cream (Organic Valley is deliciously thick!)
2 oz cream cheese
3 tablespoons of creamy peanut butter
2-4 tablespoons of sweetener
For ALL NATURAL sugar-free sweetening, use both of the following:
-1-2 tablespoons erythritol or xylitol
-1/8 teaspoon pure stevia extract

Chocolate Coating (for two bars):
1 tablespoon extra virgin coconut oil
2 squares Lindt extra dark 85% chocolate bar
Pinch of good-tasting pure stevia extract
chopped nuts (optional)

Peanut Butter Coating:
4 teaspoons creamy peanut butter
2 teaspoons coconut oil
sweetener, to taste

Preparation:
Beat heavy cream with a mixer until it forms stiff peaks. Do not over-beat or it will get clumpy and turn to butter! Set whipped cream aside. Beat cream cheese, sweetener, and peanut butter until the mixture is smooth and clump free. Test for sweetness. It should be a bit sweeter than you want the finished product. Using a spatula, fold cream cheese into the whipped cream until there are only a few white streaks. Shape ice cream rounds on a pan lined with parchment or waxed paper. Freeze for 1/2 hour.

Melt coating ingredients in the microwave in 10 second intervals, until liquified. Stir until smooth and add sweetener, to taste. Remove rounds from freezer and dip into coatings. You may need to set the round on the paper and spoon the coating over bare spots. Sprinkle bars with nuts immediately after dipping in the coating, if desired. Chill for another few minutes until the coating hardens.

~3g net carbs per treat!

Mall Food Court Bourbon Chicken, Made Healthy

I always felt sorry for those ladies in the mall food court, standing around heckling innocent mall goers to try their chicken on a toothpick. Every time I walk through the entrance by Panda Express I take a sample nodding and smiling, guilted into heading over to the counter to ask about the $4.99 special. Although it tastes exactly the same everywhere I tried it, this Chinese restaurant staple of questionable cultural authenticity is totally addictive, and it’s not just the MSG. It’s sweet with hint of caramel flavor from the bourbon.

I googled many combinations of “mall bourbon chicken” to find an ingredients list for the commercial dish, to no avail. A few recipes purporting to taste like the food court fare popped up, so I took the plunge and pieced together a test recipe. After tasting the results, I proceeded to eat way too much chicken and toyed with the idea of keeping this magical formula for chicken nirvana to myself. Good thing for you, I never was good at keeping secrets. This recipe really does taste like the stuff you get in the mall. Just keep it on the dl, please. Those ladies with the samples have to make a living, too!

This meal is pretty budget friendly considering a lot of the ingredients are components of a well stocked pantry. Target has the best deal for organic chicken in my area (Coleman brand), which you definitely want to spring for. Macadamia nut oil is a wonderful investment because of its health benefits and delicious nutty flavoring that’s not overpowering in most applications. It has a high smoke point for high heat cooking, and beats olive oil in the amount of monounsaturated fats. Coconut oil would also work nicely. Peanut oil would taste fine, but is not the healthiest option since it’s highly polyunsaturated. Extra light virgin olive oil would be a last resort, as it wouldn’t complement the other flavor components. If you don’t have a lot of the key items, you can stock up with this recipe and make fake Chinese take out to your heart’s content.

The recipe makes three large servings, but you’d best divide it up in advance because it’s hard to stop with this stuff. You don’t have to feel guilty if you overindulge a bit, though. No sugar, no gluten, no transfats or polyunsaturated oils, nothing artificial. The best part is you would never know that if I hadn’t told you.

Made-over Mall Food Court Bourbon Chicken

Makes 3 large servings

Ingredients:
1 1/2 pounds of organic chicken thigh meat, cubed
2 tablespoons of oil (see note above)
1/4 cup soy or wheat-free tamari sauce
2 tablespoons of rice vinegar
2 tablespoons bourbon whiskey
2-4 tablespoons sweetener
1/4 cup Truvia OR erythritol OR xylitol
1/8 teaspoon pure stevia powder
 (if not using Truvia)
1/2 teaspoon blackstrap molasses
1T diced yellow onion, or 1 green onion, chopped
1/8 teaspoon ginger
2 cloves of garlic, finely minced
sea salt, to taste

Preparation:
Combine all of the marinade ingredients and whisk together. Taste and add more sea salt or sweetener if necessary. Toss chicken thigh chunks in marinade, then place chicken and marinade into a zip top bag and leave in the refrigerator for at least four hours, or overnight, turning occasionally to expose all of the chicken evenly.

Set oven to 350 degrees Fahrenheit and pour chicken and marinade into a baking dish. Bake for 45 minutes, turning pieces over and moving them around in the marinade during the baking process. Serve hot from the oven and refrigerate leftovers immediately.

~2g net carbs per serving!

Rutabagas = Low Carb Mashed Potatoes, Waiting to Happen

Yes, when life gives you rutabagas, make guilt-free low-carb mashed potatoes! How does this magical transformation take place, you might ask? A little buttah and cream cheese can fix anything, y’all. This is a popular recipe with quite a few variations out there, but I like the richness that cream cheese imparts. Rutabaga is easier than cauliflower to work with, and the color and mouthfeel of it is more potato-ey. To address the obvious question: What do I have against potatoes? Their awfully high glycemic load, for one thing. Additionally, the phytonutrients found in cruciferous vegetables like the rutabaga have been shown to fight cancer. Besides, it’s a fun word to say when your roommate asks what you’re doing with that big waxy lump on the counter. Roo-tah-bag-ah!

Creamy Mashed Faux-tatoes

Makes 1 big serving or two small portions

1/4 of a rutabaga, peeled and chopped into 1-inch cubes
boullion cube (I like Rapunzel organic— no scary MSG or modified cornstarch)
2 cups of water
1 roasted garlic clove or a dash of garlic powder
1 tablespoon heavy cream
1 oz cream cheese
1 tablespoon parmesan cheese
sea salt
1 tablespoon unsalted butter

Microwave rutabaga chunks, covered, with water and a boullion cube for 12 minutes on high. Test for doneness with a fork. Strain and squeeze out all the water you can with a dish towel (very important)!

Roast the garlic quick n’ dirty in the microwave by peeling off the skin, pricking the clove, and microwaving for 30-40 seconds, or until soft. Heat butter and cream cheese in microwave until butter is melted. Stir together. Add garlic and butter mixture to rutabaga and dump it all into a blender. Puree. This may require violent shaking if you are using a magic bullet like I have. Get the mixture as smooth as possible to eliminate all traces of rutabaga-ey orange chunkiness. Reheat for 30 seconds to keep it piping hot if you need to. It helps the blending process. Stir in parmesan cheese. Taste and add sea salt if necessary. Serve topped with more butter, chives, bacon bits… fortunately, potato toppers are usually low carb!

~6g net carbs

“If you’re afraid of butter, just use cream.”
-Julia Child

I’m lovin’ it– The Healthy Egg McMuffin made with Coconut Flour (Gluten-Free, Low Carb, Diabetic-Friendly)!

I really like breakfast food, and in my previous unhealthy life, didn’t always make time for a delicious and healthful breakfast. Me and Mickey D’s, we go way back. During my crazy mornings senior year of high school, a quick stop at McDonald’s took 5 minutes on a good day. You could chow down in your crappy space in the parking lot until the first bell rang, or just sneak the McMuffin in between your books if you had the cool teacher. They are unbelievably sturdy little buggers, and you ever notice how they don’t even mold… but I digress. Ah, fond memories… until the GERD set in before 2nd period.

Fast forward to now, where I still get a hankering for a fast food-style breakfast sandwich every once in awhile. With my gluten-free low carb english muffin recipe, you can enjoy the McMuffin and the period after consumption! The only hard part of this operation is the bun. Make up a batch and keep ’em in the fridge for food emergencies. I like organic or imported cheddar (no rBGH!), free-range organic eggs, and uncured pork sausage. I cheated this time and bought the round little patties from a box (they photograph better, nyah nyah!), but you could snag a tube of organic pork and make ’em yourself! Finances permitting, I ususally go that route and cook up a giant batch at once. They keep in the freezer and reheat just the pre-cooked kind for breakfast in a pinch.

Now don’t give me that look. Quit making excuses for running out the door with a donut clutched in your teeth. Instead of hitting the snooze button, get out of bed 10 minutes earlier to assemble this made over breakfast classic that will satisfy the convenience food junkie inside you.

Made-over Breakfast Sandwich

English Muffins
adapted from a recipe by Bruce Fife, N.D.

Makes five muffins

Ingredients:

1/4 cup (half a stick) butter, melted
1/3 cup coconut flour (Bob’s Red Mill preferred)
4 eggs
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1/4 teaspoon aluminum-free baking powder
1/2-3/4 cup sharp cheddar cheese, finely grated

Preparation:

Preheat oven to 400 degrees Fahrenheit.

Beat together eggs, butter, salt, pepper, and garlic powder. Add coconut flour and baking powder, whisking into the batter until there are no lumps. Stir in the cheese. Spoon batter into 5 buttered ramekins. Bake for 15 minutes or until firm. Let cool completely before cutting into. For best results, make these the night before you plan on eating them. Store in the fridge.

~4g net carbs per muffin

Sandwich Assembly Instructions:

Slice muffin in half and toast until heated through. Top one half with slice of cheddar cheese. Reheat sausage per package directions and place on top of cheese. Cook egg in a buttered ramekin or other circular muffin-sized microwaveable dish, covered in plastic wrap, on 50% power for 1 minutes 15 seconds, or until yolk is firm (remember to poke a hole in the yolk before cooking!). Slide egg out carefully. Sprinkle on sea salt and pepper to taste. Place the egg on top of the sausage and top with other muffin half. Consume immediately, or wrap in a napkin and get going!

~5g net carbs

Don’t have the time or the will to press buttons and get multiple items out of the fridge? Make a sweet variation of the muffins for spreads that don’t play well with garlic!

Sweet Variation of Breakfast Muffins:

1/4 cup (half a stick) butter, melted
1/3 cup coconut flour
4 eggs
1 teaspoon pure vanilla extract
1/8 teaspoon sea salt
1/4 teaspoon aluminum-free baking powder
1/2-3/4 cup mozzarella cheese, finely grated

Throw some peanut butter on your sweet buns, or better yet, bust out PB’s healthier twin sister– almond butter! AB is packed full of monounsaturated fats and flavor, with a distinct natural sweetness. For these reasons, no jar of almond butter lasts long enough to actually put it on something in my house.

Triple Chocolate Yogurt Parfait

Okay, let’s start simple. No cooking required with this one!

Being a chick, chocolate makes everything better. No really, it does. This is why I try to incorporate it into as many meals as possible, and was perfectly content, in the throes of my sugar addiction, replacing real food with vending machine fare. There is something about chocolate that goes straight your head and makes problems magically disappear while you’re licking the melty stuff off the Snickers wrapper. Problem is, the after effects of processed candy can kill the mood. The good news is, dark chocolate contains potent antioxidants exceeding the levels found in red wine (<– not a good breakfast option). The nibs are raw, unprocessed cacao with. Additionally, the saturated fat in cocoa is found to boost good cholesterol levels. Scientific debate aside, it just tastes so darn good!

Paired all of that goodness with yogurt, which provides 15% of your RDA of calcium along with 14g of protein, not to mention the probiotic boost courtesy of the friendly bacterial strains that give yogurt its delectable tang. You wanna get sick less and possibly live longer? You wanna burn fat and keep your hip bones intact when you’re 80? Eat up! It’s kinda crazy how many health benefits are associated with this stuff. With only 11g net carbs, you won’t feel a bit of remorse indulging in what looks (and tastes… promise!) like dessert for breakfast.


from left: flavorganics sugar-free vanilla extract, scharffenberger unsweetened cocoa powder, hershey’s special dark cocoa powder, lindt 85% cacao extra dark chocolate bar, raw cacao nibs

Triple Chocolate Yogurt Parfait

1 7 oz container strained greek-style yogurt (I love FAGE total!)
1-2 tablespoons of unsweetened cocoa powder
2 squares of 85% cacao extra dark chocolate (I like Lindt or Ghirardelli)
sweeteners, to taste
stevia
-erythritol

splash of pure vanilla extract
cacao nibs
sugar-free whipped cream (optional)
grated chocolate (optional)

Stir cocoa powder into yogurt until thoroughly combined. Melt squares of dark chocolate until liquified in microwave, watching carefully to avoid burning. I like to do this in 10 seconds increments, stirring every time. When chocolate is melted, stir it quickly into a couple of spoonfuls of the yogurt. Add it back into the rest of the yogurt and combine until streaks of chocolate are no longer visibile. Add sweeteners and vanilla extract, tasting and adjusting accordingly. Layer with cacao nibs so you get some crunch with every bite, or just sprinkle the nibs over the top. Garnish with whipped cream and more grated chocolate (use a cheese grater or zester).

Note the spoon standing up in the yogurt. It really is that luxuriously thick!

~11g net carbs per massive sundae

1 6 7 8