Tag Archives: free

Low Carb, Gluten Free Flatbread

3 Mar


Hamburger bun, sandwich bread or pizza crust!


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


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

18 Nov


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


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

24 Jun

Low Carb Chocolate Mug Cake




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




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

10 May

Low Carb High Fibre Protein Bars



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



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

28 Apr

Chewy Coconut Cherry Granola Bars, Grain Free


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)


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

10 Jan



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


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

10 Jan



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)


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)


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


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
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