Low Carb, Gluten Free Flatbread

Hamburger bun, sandwich bread or pizza crust!

INGREDIENTS

2 tbsp grated parmesan cheese*
1 tbsp almond flour
1 heaping tablespoon oat bran
1 egg

DIRECTIONS

Combine in a small bowl and spread on a parchment sheet lined pan into 2 small circles for sandwich bread or burger buns; 1 larger circle for pizza crust.

Bake for 10 minutes until lightly browned at 350 degrees.

For pizza:
After baking for ten minutes, add toppings and bake until cheese is bubbly and lightly browned.

*I have used cream cheese instead of parmesan cheese. Worked just as well when I felt like having a PB & J sandwich with parmesan in the bread. lol

Serves 1

Nutritional Information

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 178.3

• Total Fat: 14.3 g
• Cholesterol: 186.0 mg
• Sodium: 581.2 mg
• Total Carbs: 3.4 g
• Dietary Fiber: 1.1 g
• Protein: 20.2 g

Sugar Free Caramel Sauce

INGREDIENTS

1 tsp molasses
1/4 cup steviva blend or sweetener that equals 1/2 cup sugar
1/4 cup butter,
1/2 cup heavy cream
1/4 tsp xanthan gum

DIRECTIONS

In a small saucepan, over medium heat add molasses, steviva and butter. Allow butter to melt and steviva to dissolve completely stirring occasionally (about 5 minutes).
Whisk in heavy cream and xanthan gum. Cook until thickened. Chill until ready to serve, or serve warm over ice-cream, apple pie, etc.
Will thicken even more upon refrigeration.

Makes 1 cup total

Servings: 1 1/3 tbsp each. 12 servings

Nutritional Info

• Servings Per Recipe: 12
• Amount Per Serving
• Calories: 70.1

• Total Fat: 7.5 g
• Cholesterol: 23.9 mg
• Sodium: 31.0 mg
• Total Carbs: 0.7 g
• Dietary Fiber: 0.1 g
• Protein: 0.2 g

Low Carb Chocolate Mug Cake

 

INGREDIENTS

 

2 tbsp butter
1 tbsp coconut flour
3 tbsp almond flour
1/2 tsp baking powder
1 tbsp dark cacao
1 egg
2 tbsp steviva blend
2 tbsp Davinci chocolate syrup
1 tbsp dark chocolate chips

 

DIRECTIONS

 

Melt butter. Add remaining ingredients. Stir well. Divide among two greased mugs or glass dishes. Microwave for 45 seconds to 1 minute.
Serving Size: makes 2 mug cakes

 

Nutritional Info

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 279.0

• Total Fat: 23.0 g
• Cholesterol: 124.0 mg
• Sodium: 125.2 mg
• Total Carbs: 12.0 g
• Dietary Fiber: 4.4 g
• Protein: 8.1 g

Low Carb High Fibre Protein Bars

 

INGREDIENTS

1/2 cup ground flax seed
2 tablespoons coconut flour
2 tablespoons sesame seeds
4 scoops chocolate protein powder
pinch stevia powdered extract
1 tbsp dark cacao
1/3 cup almond butter
2 tablespoons coconut oil
1 teaspoon vanilla extract
1/4 – 1/2 cup water

 

DIRECTIONS

Mix together all the dry ingredients. In a pyrex measuring cup, melt the coconut oil. Add almond butter. Stir. Add to dry mix. Add water. Start with 1/4 cup. Add until mixture sticks together but isn’t overly sticky.

Spread into a greased 8×8″ pan. Chill until firm. Several hours or overnight. Cut into 8 bars.

 

Nutritional Info

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 204.9

• Total Fat: 13.0 g
• Cholesterol: 5.0 mg
• Sodium: 22.2 mg
• Total Carbs: 9.2 g
• Dietary Fiber: 4.5 g
• Protein: 16.2 g

 

Coconut Cherry Granola Bars, Grain Free

INGREDIENTS

1/4 cup butter
1/4 cup almond butter
2 tbsp maple syrup
1/4 cup steviva blend (or sweetener that equals 1/2 cup sugar)
2 cup almond meal
1/2 cup sliced almonds
1/4 cup ground flax
1/2 cup sunflower seeds
1 cup shredded, unsweetened coconut
1 cup dried, unsweetened cherries (or cranberries)

DIRECTIONS

In a medium saucepan, melt butter. Add almond butter, maple syrup and steviva blend. Allow steviva to dissolve.
Add remaining ingredients. Mix well and allow to cook for 10-15 minutes, mixing often.
Spread into a greased 8″ square pan. Refrigerate overnight until firm.
Turn out onto a cutting board and cut into 16 bars. Keep in an airtight container in the fridge.

 

 

 

Nutritional Info

• Servings Per Recipe: 16
• Amount Per Serving
• Calories: 259.7

• Total Fat: 19.9 g
• Cholesterol: 7.7 mg
• Sodium: 23.1 mg
• Total Carbs: 24.0 g
• Dietary Fiber: 4.5 g
• Protein: 6.1 g

Fig Newtons, Grain & Sugar Free

INGREDIENTS

COOKIE
6 cups blanched almond flour
2/3 cup coconut oil, melted
6 eggs
1 tsp baking powder
1 tsp vanilla extract
1/2 cup steviva blendFILLING
2 cups dried figs (or one 283 gram package)
1/2 cup grape juice
1 tbsp steviva blend

DIRECTIONS

Combine filling ingredients and allow to soak for at least one hour (preferably several hours). Run through a blender or food processor and puree.Combine all cookie ingredients. Line a 12 x 17″ rimmed cookie sheet with parchment paper. Evenly spread 1/2 of cookie dough on sheet. (I used a butter knife and spread it like peanut butter on bread)
Chill the pan in the freezer until some what firm. 20 minutes or so…
Spread fig filling over the cookie dough. Freeze until very firm. At least an hour.
Spread remaining cookie dough over the filling. Butter knife method seemed to work best.

Bake in a 350 degree oven for approximately 35 – 40 minutes. Cool and cut into squares. Will freeze fairly well, but you will want to seperate layers with waxed paper.

Makes 64 cookies.

Nutritional Info

• Servings Per Recipe: 64
• Amount Per Serving

Calories: 103.4

Total Fat: 8.0 g

Cholesterol: 17.3 mg

Sodium: 7.0 mg

Total Carbs: 5.7 g
Dietary Fiber: 1.6 g

Protein: 3.0 g

Nut Butter Bars

INGREDIENTS

Base1 cup coconut ghee (you could also use coconut oil or butter), melted
2 cups unsweetened, shredded coconut
5 scoops whey chocolate protein powder (approx 2 cups)
1 cup nut butter (I used almond)

Topping

200 grams dark chocolate (I used Pralus 100% cacao)
1/3 cup coconut milk
1 tbsp steviva blend (or a dash of stevia powdered extract)

TIPS

You may need to add more or less whey protein powder depending on how much moisture your powder absorbs

DIRECTIONS

Combine BASE ingredients and spread into 9×13″ pan. Melt chocolate, add steviva and coconut milk. Spread on top of base.
Chill, cut and serve.

Serving Size: makes 20 bars

Nutritional Info

• Servings Per Recipe: 20
• Amount Per Serving
• Calories: 301.4

• Total Fat: 25.6 g
• Cholesterol: 6.5 mg
• Sodium: 13.9 mg
• Total Carbs: 6.7 g
• Dietary Fiber: 3.4 g
• Protein: 8.3 g

Buckwheat Zucchini Power Muffins

INGREDIENTS

Dry Mix

1/2 cup coconut flour

1/2 cup buckwheat flour

1 cup protein powder

1 tsp cinnamon

1/4 tsp ground nutmeg

1/2 cup Steviva Blend

1/2 cup chopped walnuts

Wet Ingredients

1 cup mashed or grated zucchini

2 eggs

1/4 cup full fat sour cream

2 tbsp walnut oil (or warmed coconut oil)

DIRECTIONS

Preheat oven to 400 degrees.
Combine dry ingredients in a mixing bowl. Set aside. Combine wet ingredients in another bowl. (or do what I did and puree everything together in a good blender or vitamix). Add to dry ingredients and mix just until well blended. You do not want lumps of coconut flour. There is no gluten in these muffins so you don’t have to worry too much about over mixing.
Divide among muffing cups.
Bake for about 15 minutes.

Makes 12

Nutritional Info

• Servings Per Recipe: 12
• Amount Per Serving
• Calories: 152.2

• Total Fat: 8.3 g
• Cholesterol: 40.9 mg
• Sodium: 93.5 mg
• Total Carbs: 9.2 g
• Dietary Fiber: 3.5 g
• Protein: 10.8 g