Low Carb Pie Crust

I’ve used this pie crust recipe for years and just realized I never posted it on its own. Usually I half the recipe since I make single crust and/or mini pies and it works just as well. When transferring into a pie pan, the crust may crack or break. Pat it back together with your fingers; it may not look pretty, but that doesn’t effect flavor.

2 1/4 cups super fine, blanched almond flour
1/4 cup coconut flour
5 Tbs butter or coconut oil, melted & cooled
2 Tbs cold water
1 tsp stevia-erythritol blend (optional)
1/4 tsp salt

In a large bowl, combine almond flour, coconut flour, sweetener, and salt. Mix ingredients well. Add coconut oil or butter and stir until a crumbly dough forms. Add water, a little at a time until dough holds together. You may not need all of it. Split the dough in two and roll into balls. Sandwich each of the dough balls between sheets of parchment paper and flatten out with the palm of your hand until a half inch think. Chill the crusts along with parchment paper in the refrigerator for 45-60 minutes. Once chilled, roll crusts to about an 1/8″ thick. Place bottom crust in pie pan and pat into place with fingers to remove any cracks in the crust. Add desired filling. Cover with top crust and crimp the edges with your fingers. Cut a few air vents in the top crust and bake until golden brown and filling is cooked through.

Posted in Dairy Free, Dessert, Gluten Free, Grain Free, LCHF, Specialized Diets, Sugar Free | Leave a comment

Low Carb Yeast Bread

After five test loaves, three of them in the past week, I finally perfected a low carb yeast bread that is close to the look and texture of white wheat bread. I used whey protein isolate along with lupin flour in place of coconut flour and golden flaxseed meal to avoid the cake-like texture common to many low carb breads. Lupin flour is the latest trend in low carb baking, with a 1/4 cup containing only 1 gram net carbs (12 grams total carbs and 11 grams fiber). I’ve found that a little goes a long way when added to a recipe, likely due to the high fiber content. If you don’t have access to lupin flour, you can substitute an additional 2 Tbs whey protein isolate and 2 Tbs golden flaxseed meal. My first two test loaves used this option.

Instead of depending on eggs for structure, I used whipped egg whites combined with gelatin and vinegar. The gelatin acts as a gluten replacement. While there is a small amount of honey/sugar in this recipe, it is there to feed the yeast. Without it, the bread won’t rise like a yeast dough. I didn’t test the recipe without proofing the bread first even though I used multiple leavening products. It may work without proofing if anyone wants to try it.

There are a lot of steps to this recipe and it may seem daunting at first. Good organization and setting up your mise en place helps. Separate the eggs, melt the butter, and start water boiling before beginning so it’s all ready when needed. Have all the ingredients and measuring cups and spoons set out before hand.


2 1/2 cups packed super fine blanched almond flour
1/2 cup whey protein isolate
1/4 cup lupin flour
1/4 cup boiling water
1/4 cup warm water, divided
4 egg whites
6 Tbs butter, melted and cooled
2 Tbs apple cider vinegar
1 Tbs powdered gelatin
2 tsp honey or raw sugar
2 tsp active dry yeast powder
1 tsp salt
1 tsp baking powder
3/4 tsp baking soda

Prepare a small loaf pan (1.2 qt/1.1 L) with parchment paper and cooking spray; I prefer coconut oil spray. In a small mixing bowl, add 2 tablespoons warm water. Sprinkle gelatin evenly over the top of the water and let sit for at least 5 minutes before adding boiling water. Stir until the gelatin is melted. In a small bowl, combine the other 2 tablespoons of warm water, honey or sugar, and yeast. Stir and set aside for at least 5 minutes. In a large mixing bowl, combine almond flour, whey protein isolate, lupin flour, baking soda, baking powder, and salt. Stir until well combined. Add egg whites and apple cider vinegar to the melted gelatin and whisk with an electric mixer or stand mixer until soft peaks form. Add the yeast mixture and melted butter to the dry ingredients and stir until well combined. Fold the egg white mixture, which sets into a marshmallow fluff-like consistency, into the dough until well combined. The resulting dough will be more like a thick cake batter than a traditional bread dough. Spoon the dough into the prepared loaf pan and smooth down the top with an oiled spoon or spatula. Set in a warm, damp place to proof for 60-90 minutes. Tip: I proof my yeast breads in my oven with the light on and an oven safe bowl of hot water on the bottom shelf. Once the bread has proofed, pre-heat the oven to 325°F. If you had a bowl of water in the oven during proofing, leave it there. Bake the bread for 28-35 minutes, until it’s brown on all sides and a tester inserted in the center comes out clean. Allow to cool on a wire rack for 15-20 minutes before removing from the pan.


Posted in Breads, Gluten Free, Grain Free, LCHF, Specialized Diets | 1 Comment

Low Carb Goat Cheese Thyme Crackers

I have a hard time passing up good deals on cheese so, when I found a one kilogram log of outdated goat cheese for $3 at a local outlet grocery store, I knew I had to find a good way to use it. Part of it went into this easy and delicious cracker recipe.

I made the crackers with half almond flour and half almond meal since that’s what I had on hand. The texture came out great. The crackers are tender and crispy with a nice goat flavor. I only used one tablespoon of fresh thyme leaves from my herb garden and the thyme flavor was very subtle. I gave the option of increasing the amount of thyme in the recipe.


7 oz crumbled chèvre goat cheese
2 cups super fine almond flour or a combination of almond flour and almond meal
2 Tbs water
1-2 Tbs fresh thyme leaves
1/2 tsp salt
couple pinches of salt for sprinkling on top (optional)

Preheat oven to 325°F. Combine crumbled goat cheese, almond flour, thyme, and salt in a food processor and pulse until well combined. Add one tablespoon of water at a time and pulse until a dough forms. Pour dough on a silicone baking mat or parchment paper cut to fit a half sheet pan (18 x 13 inch). Knead dough for a couple of minutes and form into a log in the center of the mat or paper. Roll dough out with a rolling pin in a even layer to fit the mat or paper. Use an extra piece of parchment paper on top to make rolling easier. Cut the dough into square or rectangle cracker shapes. Sprinkle top of crackers lightly with extra salt, if desired. Transfer the mat or paper to a half sheet pan and bake for 28-30 minutes, until crackers are a light, golden brown. Remove from oven and allow to cool. Break crackers apart at the cut lines and store in an air tight container for up to a week.

Posted in Gluten Free, Grain Free, LCHF, Snack food, Specialized Diets | 1 Comment

Tomato Free Italian Plum Sauce

Tomatoes and other nightshade vegetables/fruits currently increase my inflammation and pain levels so I’m always looking for alternatives. Last week I made an Italian plum based barbecue sauce that tasted surprisingly like tomato based sauces so I decided to experiment. I have an almost endless supply of plums this time of year thanks to my parents trees so I brought home a bucket of them along with onion and celery from their garden.


The sauce turned out much better than I expected. It looks and tastes more like a classic tomato sauce than the beet based sauce I’ve used in the past. My basic recipe is below, but be aware that I canned this sauce so the recipe makes 4-5 quarts. Ingredient amounts were approximated and will likely need to be adjusted based on the sweetness of the plums you’re using. To cut down the sweetness enough to mimic tomato sauce I used salt preserved lemons I made months ago. Lemon zest and additional salt may be used as an alternative. Be aware that excessive consumption of plums in any form can have a laxative effect.

9-10lbs plums, washed and pitted
1/2 cup white or red wine vinegar
1/2 cup lemon juice
1/4 cup extra virgin olive oil
2 stalks celery, rough chopped
1 large onion, rough chopped
1 preserved lemon, seeds removed
4 cloves garlic, rough chopped
1/4 cup fresh parsley leaves
1 Tbs fresh oregano leaves
1 tsp fresh thyme leaves
1-2 Tbs salt

Combine all ingredients except salt in a large stock pot or slow cooker. Simmer on low until onions and celery are cooked through and plums are broken down, stirring frequently. Puree with an immersion blender or food processor. Add salt and adjust seasoning or acid to suit your taste. Simmer further until the sauce reaches your desired consistency and flavor. Serve over your favorite pasta or pasta alternative and freeze or hot water bath can the remainder of the sauce.


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Sausage & Kale Crustless Quiche

Crustless quiches, aka baked fritattas, are one of my go-to dishes when I want an easy and nutritious meal. This one was inspired by what I had on hand. I made my own beef Italian style sausage by seasoning ground beef, but I would have used pork or turkey Italian sausage if I had it readily available so I wrote the recipe as if using Italian sausage. I used prewashed and cut kale from a bag, but sorted through the pieces and removed the heavy veins and stems for more even cooking and easier eating. If using whole kale leaves, remove the central veins and stems prior to chopping.

1 lb ground Italian sausage or links removed from casings
10 eggs
3-4 cups (6oz) kale leaves, washed & cut
1/2 cup shredded Parmesan cheese
1 onion, diced
2 cloves garlic, minced
3 Tbs milk or water
2 Tbs dried parsley
1 Tbs olive oil
1 Tbs balsamic vinegar
1/2 tsp fennel seeds
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp dried thyme
salt & pepper to taste

Preheat oven to 400°F. Prepare a pie pan with cooking spray, I prefer coconut or avocado oil sprays. Saute sausage with olive oil, onion, garlic, and parsley until cooked through. Add balsamic vinegar and kale and cook until the kale is wilted. Add salt & pepper to taste. Remove from heat and pour into prepared pie pan. In a medium bowl, whisk together eggs with water or milk, fennel seeds, basil, thyme, and oregano. Add salt & pepper to season. Add 1/4 cup cheese to the egg mixture and stir well. Pour eggs and cheese mixture over the meat and kale mixture. Gently stir and even out the top. Sprinkle the rest of the cheese on top. Place in the oven and bake for 25-30 minutes, until the top is golden and the eggs are cooked through. Remove from oven and allow to cool for 10 minutes before cutting and serving.


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Low Sugar Fluffy Cream Cheese Frosting

Before I started my low sugar diet cake was only a vehicle for frosting. I remember one birthday where my mom handed me a can of store bought cream cheese frosting and a table knife, my preferred utensil for eating frosting, instead of a slice of cake. I still love frosting, but it’s more of a challenge to find or make a good low sugar one. Lately my default frosting recipe is heavy cream whipped into stiff peaks with a tablespoon or two of sugar free instant pudding powder, usually either cheese cake or vanilla flavor, and additional powdered stevia-erythritol blend for sweetness if necessary. This week for my birthday I wanted a more authentic cream cheese frosting for the strawberry cupcakes I made. My previous go-to cream cheese frosting recipe involved a pound of butter, a pound of powdered sugar, half a pound of cream cheese, and some vanilla. First, I didn’t need that much frosting for my six little cupcakes and second, I wanted something lighter and more fluffy since powdered stevia-erythritol blend doesn’t provide as much structure as powdered sugar. I came up with the recipe below using whipped cream as a base instead of butter. If I had thought far enough in advance, I would have used whipped cream cheese, too. The recipe is easily doubled if you need more frosting. This was the perfect amount for 6 cupcakes.

1 cup heavy cream
4oz cream cheese, softened
3 Tbs powdered stevia-erythritol blend
1/2 tsp vanilla extract

In a medium bowl whip heavy cream with an electric mixer until stiff peaks form. In another medium bowl cream together softened cream cheese, stevia-erythritol blend, and vanilla extract with an electric mixer until well combined. Add half the whipped cream into the cream cheese mixture and whisk together gently until evenly combined. Fold the rest of the whipped cream into the cream cheese and whipped cream mixture until well combined. Use immediately or chill until needed.


Posted in Dessert, Gluten Free, Grain Free, LCHF, Sugar Free | 1 Comment

High Protein Low Carb Waffles

If you’re familiar with this page then you know I love waffles and often experiment with new waffle recipes looking for a good low carb waffle that is crispy on the outside and fluffy on the inside. The addition of unflavored whey protein isolate makes these waffles almost perfect.

I served them with strawberries, homemade low sugar raspberry-blackberry syrup, and goat butter. I haven’t worked on a low carb faux maple syrup recipe, yet.

1 cup super fine almond flour
1/4 cup whey protein isolate powder, unflavored
2 eggs
3 Tbs butter, melted
3 Tbs water
2 tsp stevia-erythritol blend
1 tsp baking powder
1/4 tsp salt
1/4 tsp vanilla or almond extract (optional)

Pre-heat waffle iron and spray with avocado or coconut cooking spray. In a medium bowl, whisk together almond flour, whey protein powder, stevia-erythritol blend, baking powder, and salt until well combined. Add eggs, water, melted butter, and flavoring extract and whisk together. Pour or spoon batter into waffle iron and cook according to manufacture’s instructions. Serve with your favorite waffle toppings.


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Avocado Cilantro Lime Dressing

I use this simple dressing on tacos, salads, coleslaw, and other dishes that pair well with this flavor combination. Coconut milk can be substituted for the kefir yogurt to make it dairy free and other herbs can be used to change the flavor profile; I’ve used parsley, tarragon, basil, and/or fennel. A half cup plain yogurt and a half cup of milk can be used in place of kefir.

1 cup plain kefir yogurt
1 medium ripe avocado, diced
1/4 cup cilantro leaves
juice of one lime
salt & pepper to taste

Combine kefir, avocado, cilantro, and lime juice in a blender cup and puree until smooth. Add salt and pepper to taste. Serve on Mexican inspired salads or dishes. Store in the refrigerator for up to a week.

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Low Carb Grain Free Granola Bars

I found some great grain free chewy granola bars a couple of weeks ago, but they were sweetened with honey and maple syrup, which doesn’t fit very well into my eating plan. I decided to make my own based on my multi-seed cracker recipe and using unsweetened apple sauce to add the chewiness created by the honey and maple syrup.

I used the raw nuts and seeds I had on hand: cashews, walnuts, sunflower seeds, and pepitas along with unsweetened shredded coconut. I think the bars would have been better if I had lightly toasted the nuts and seeds first. I also didn’t like the pepitas in the bars so removed them from the recipe and increased the coconut. You can use any mix of nuts and seeds you like as long as the proportions stay the same. I plan to use almonds rather than cashews next time. For slightly sweeter, more sugar-like flavor 2-4 tablespoons of stevia-erythritol blend can be added.

1 cup unsweetened apple sauce
1 cup chopped walnuts
1 cup chopped cashews
1 cup sunflower seeds
1 cup unsweetened shredded coconut
1/4 cup flaxseed meal
1 egg
2 Tbs ground cinnamon
2 tsp salt
1 tsp stevia extract
1 tsp vanilla extraxt

Preheat oven to 350°F. Prepare a quarter sheet baking pan (13″x9″) with a silicone baking mat or parchment paper and oil the sides of the pan with coconut oil. In a medium bowl, add all the dry ingredients. Stir until well-combined and all the nuts and seeds are evenly coated in cinnamon. Add apple sauce, egg, stevia extract, and vanilla extract. Stir until well-combined. Turn the nut and seed mixture out on the prepared baking sheet, spreading it evenly with the back of a spoon or off-set spatula. Press down firmly to pack down the nuts and seeds. With a sharp knife, cut the dough into 16 even sized bars. Bake for 35-45 minutes until the bars are golden brown. Remove from the oven and allow to cool before turning out the bars and breaking them apart. Store in an air tight container for up to a week; refrigerate or freeze for a longer shelf life.


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Dairy Free Sugar Free Chocolate Truffles

This is my second and most successful attempt at making low sugar, dairy free chocolate truffles in the past week. I used Swerve sweetener the first time and didn’t add cocoa butter. They turned out okay, but the erythritol recrystalized upon cooling, giving the chocolate a gritty texture, and the baker’s chocolate was too bitter with just coconut cream and sweetener. The cocoa butter made a huge difference in flavor, making it more like milk chocolate. It also improved the texture, making it as smooth as silk. I probably could have reduced the cocoa butter to 1 ounce and/or the coconut cream to a 1/4 cup; at room temperature the truffles are a little soft, but the flavor is so good I don’t mind.

To sweeten unsweetened chocolate the ratio is 1 tablespoon of sugar per ounce of chocolate. I used the same ratio for cocoa butter. In this recipe I used my favorite brand of stevia-erythritol blend that I powdered in a spice grinder so it didn’t become grainy upon cooling instead of Swerve. Since stevia-erythritol blends are twice as sweet as sugar, I used 3 tablespoons per 6 ounces of chocolate and cocoa butter.

I didn’t temper the chocolate so it doesn’t have that beautiful shine of tempered chocolate. You can find two methods of tempering chocolate at the Ghirardelli website. This recipe has optional macadamia nuts since I had them on hand and I love the combination of macadamia nuts and chocolate; they can be eliminated or substituted with another variety of nut. I plan to make low sugar peanut butter cups with this recipe in the near future. I used an ice cube tray with a silicone bottom sprayed with coconut oil as a mold for these truffles; the chocolate was too soft to roll into balls until it cooled down.


4 oz baker’s chocolate, finely chopped
2 oz cocoa butter, finely chopped
3/4 cup macadamia nuts, optional
1/3 cup coconut cream
3 Tbs stevia-erythritol blend, powdered
1 tsp vanilla extract
1/2 tsp salt

Combine all ingredients except nuts in a heat safe bowl or a double boiler. Bring a small pot of water or bottom of a double boiler with 2-3 inches of water in it to a low simmer and place the bowl/pot on top of it; the water should not touch the bottom of the bowl. Stir frequently with a silicone or metal spoon until the chocolate and cocoa butter are completely melted and the texture is smooth. Remove from heat and stir in the nuts. Spoon chocolate mixture into prepared molds. Chill until completely cool before removing from mold. Store in the refrigerator or a cool, dry place.


Posted in Dairy Free, Dessert, Gluten Free, Grain Free, LCHF, Snack food, Specialized Diets, Sugar Free, Vegan | Leave a comment