Carrot Cake Oatmeal

Carrot Cake Oatmeal

• MAKES: 6 servings
• PREPARATION TIME: 10 minutes
• COOKING TIME: 3 to 4 hours

Ingredients

• 1/4 cup (55 g/1.9 oz) virgin coconut oil
• 2 cups (480 ml) unsweetened almond milk or cashew milk
• 1 cup (240 ml) coconut milk
• 1/2 cup (100 g/3.5 oz) unsweetened pumpkin purée
• 1/3 cup (83 g/2.9 oz) almond butter or coconut butter
• 1/2 cup (38 g/1.3 oz) unsweetened shredded coconut
• 1 cup (110 g/3.9 oz) grated carrot
• 1/2 cup (58 g/2 oz) chopped walnuts or pecans
• 3 tablespoons (30 g/1.1 oz) granulated erythritol or Swerve
• 1 teaspoon fresh lemon or orange zest
• 1/2 teaspoon vanilla powder or 2 teaspoons sugar-free vanilla extract
• 1 tablespoon (8 g/0.3 oz) pumpkin pie spice (or make your own)
• 1/4 cup (38 g/1.3 oz) chia seeds
• Optional: few drops of liquid stevia

OPTIONAL TOPPINGS:

• Creamed coconut milk, heavy whipping cream, or mascarpone cheese
• Toasted flaked almonds or coconut
• Roughly chopped pecan or walnut pieces

Instructions

Preheat the slow cooker. Place all the ingredients apart from the chia seeds in the slow cooker, and heat through for about 1 hour. When the mixture is warm, add the chia seeds and combine well. Cover with a lid and cook on low for 3 to 4 hours, stirring once or twice. When done, taste and add stevia if needed. Serve warm or cold with any optional toppings. To store, let it cool, and place in an airtight container. Store in the fridge for up to 5 days.

Nutrition per Serving( 3/4 CUP/180 G/6.4 OZ)

• Total carbs: 13.9g 
• Fiber: 7.5g  
• Net carbs: 6.4g 
• Fat: 34.3g 
• Protein: 8.2
• Energy: 389 kcal

Macronutrient ratio

• carbs (7%)
• protein 9%) 
• fat (84%)

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Coconut Cream Pie

Coconut Cream Pie

• Prep Time: 1 hr, 15 mins
• Cook Time: 15 mins
• Yield: 1 pie
• Serving Size: 1 /12 pie

Ingredients

• 1¼ cups almond flour
• 8 tsp. coconut sugar
• 3 TB. salted butter, melted
• ¾ cup unsweetened shredded coconut
• 1 (14-fl.-oz.; 400ml) can fullfat coconut milk
• 1 tsp. pure vanilla extract
• 1 (1.8g) pkg. powdered gelatin (about 1 scant TB.)
• 2 cups heavy cream
• 1 TB. raw honey

Instructions

 1 Preheat the oven to 350°F (180°C). In a medium bowl, mix almond flour, 2 teaspoons coconut sugar, and salted butter until fully combined. Press into the bottom of a 9-inch (23cm) pie pan. Bake for 10 minutes or until golden brown. Remove crust and cool for 10 minutes.
2 While crust bakes, spread ¼ cup unsweetened shredded coconut on a rimmed metal baking sheet. Bake alongside crust for 2 to 4 minutes, or until browned and toasted. (Watch carefully so coconut does not burn!) Remove from the oven and cool for later use.
3 In a medium saucepan, combine full-fat coconut milk, ½ teaspoon vanilla extract, remaining 6 teaspoons coconut sugar, and remaining ½ cup unsweetened shredded coconut over medium heat. Heat until coconut sugar dissolves, stirring occasionally, for about 5 minutes. Do not boil.
4 Mix gelatin with 2 tablespoons cold water. Whisk until gelatin dissolves. Stir mixture into warm coconut milk and whisk until fully
dissolved. Pour coconut cream filling into cooled pie crust. Chill for at least 1 hour to set gelatin.
5 Shortly before serving, whip heavy cream, raw honey, and remaining ½ teaspoon vanilla extract for 2 to 4 minutes, or until soft peaks form.
6 Spread whipped cream in an even layer over chilled pie. Sprinkle with coconut to serve.

Variation:  To make Chocolate Coconut Cream Pie, add ¼ cup unsweetened cocoa powder to the filling mixture in step 3. Sprinkle pie with ¼ cup miniature bittersweet chocolate chips, along with the ¼ cup toasted coconut.

Nutrition per Serving

• Calories 362
• Fat 34g
• Protein 5g
• Total Carbohydrate 11g
• Dietary Fiber 2g
• Net Carbohydrate 9g

Macronutrient ratio

• Fat 84%
• Protein 6%
• Net Carb 10%
• Ratio 2.4:1

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Chocolate Peanut Butter Cups

Chocolate Peanut Butter Cups

• Prep Time: 20 mins
• Chill Time: 2 hrs 
• Yield: 12 cups
• Serving Size: 1 cup

Ingredients

• 7 oz. (200g) 85 percent cacao chocolate bar
• ¼ cup coconut oil
• ¾ cup unsweetened peanut butter
• 2 TB. raw honey
• ⅛ tsp. sea salt

Instructions

1 Break chocolate bar into small pieces. Heat a small saucepan or double boiler over low heat. Add chocolate pieces and coconut oil and stir occasionally until melted, about 3 to 5 minutes.
2 Line a 12-cup muffin tin with paper liners. Pour a ⅛-inch (3mm) layer of chocolate in the bottom of each paper liner. Place in the freezer for 10 minutes.
3 Meanwhile, in a medium bowl, combine unsweetened peanut butter, raw honey, and sea salt and mix well.
4 Remove chocolate cups from freezer. Spoon peanut butter mixture into the cups, and then drizzle with remaining chocolate (You may need to reheat chocolate slightly and whisk to remove
clumps.)
5 Refrigerate for 2 hours, or until chocolate hardens. Serve cold, and keep refrigerated to store.
Tip:  If you can’t or don’t eat peanut butter, you can substitute unsweetened almond or cashew butter instead.

Nutrition per Serving: 

• Calories 240
• Fat 20g
• Protein 5g
• Total Carbohydrate 13g
• Dietary Fiber 3g
• Net Carbohydrate 10g

Macronutrient ratio

• Fat 75%
• Protein 8%
• Net Carb 17%
• Ratio 1.3:1

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Pumpkin Raspberry Muffins

Pumpkin Raspberry Muffins 

Ingredients:

•  1/2 cup softened butter
•  1/4 cup almond butter
•  1/2 cup Erythritol or Swerve
•  1 can water chestnuts
•  1 teaspoon each nutmeg and cinnamon
•  2 eggs
•  1 teaspoon vanilla extract
•  1 15 ounce can pumpkin puree
•  1 teaspoon baking powder
•  1 cup coconut flour
•  1 cup fresh raspberries

Directions:

1. Preheat oven to 350 degrees.
2. Blend the butter, almond butter, and Erythritol or Swerve until creamy.
3. Add the water chestnuts until smooth.
4. Add the cinnamon, nutmeg, eggs, vanilla and pumpkin puree.
5. Add baking powder and coconut flour, adjusting the coconut flour
until you have a thick batter.
6. Add the batter to prepared muffin tins.
7. Top with fresh raspberries.
8. Bake for 1 hour.
 
Nutrition facts

• 145 calories
• 3.8g of carbs
• 12g of fat
• 3g of protein

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Almond Truffles

Almond Truffles

•        Prep Time: 1hr, 15mins
•        Cook Time: 5 mins
•        Yield: 24 truffles
•        Serving Size: 4 truffles

Ingredients

•        8 oz. (225g) 75 percent or higher chocolate
•        4 fl. oz. (120ml) heavy cream (about ½ cup)
•        1 tsp. almond extract
•        ¼ cup unsweetened cocoa powder

Directions

1. Chop chocolate into very small pieces. Place in a medium bowl.

2. Heat a small heavy-bottomed saucepan over low heat. Add heavy cream and bring to a simmer, occasionally scraping down the edges of the pan with a rubber scraper. Add almond extract and stir. Remove from heat.

3. Pour hot cream over chocolate pieces. Wait for 1 minute and vigorously whisk until chocolate is fully melted and smooth.

4. Spread chocolate in a thin layer on a parchment-lined baking sheet. Refrigerate for 1 hour.

5. Using a sturdy metal spoon, scoop 1-inch (2.5cm) mounds of chocolate. Use your hands to quickly roll each mound into a smooth ball.

6. Immediately roll each ball in unsweetened cocoa powder. Place each in a small paper or foil wrapper, or store on a clean sheet of parchment.

7. Serve truffles immediately or store in the refrigerator.

Variation: To make Cherry Hazelnut Truffles, replace almond extract with 1 teaspoon cherry extract and roll truffles in chopped hazelnuts. Or you can make Vanilla Coconut Truffles by using 1 teaspoon vanilla extract and coating truffles in shredded unsweetened coconut flakes.

Tip: The truffles are only as good as the chocolate you use. Look for high-quality bars of at least 75 percent cacao.

Nutrition per Serving:

•        Calories 136
•        Fat 12g
•        Protein 2g
•        Total Carbohydrate 8g
•        Dietary Fiber 3g
•        Net Carbohydrate 5g

Macronutrient ratio:

•        Fat 79%
•        Protein 6%
•        Net Carb 15%

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Peanut Butter Cookies

PEANUT BUTTER COOKIES

• Preparation time: 10 minutes
• Cooking time: 15 minutes
• Serves: 12 cookies

INGREDIENTS:

• 1 cup peanut butter
• ½ cup almond flour
• ½ cup sugar substitute
• 2 eggs
• 1 teaspoon vanilla extract

Essentials

• ¼ teaspoon salt

DIRECTIONS:
1. Preheat oven to 350°F.
2. Prepare a baking sheet with parchment paper or non-stick cooking spray.
3. Place the peanut butter, eggs, almond flour, sugar substitute, salt, and vanilla extract in a bowl and mix well with an electric mixer to form a smooth dough.
4. Shape the dough into walnut-size balls and arrange on the prepared baking sheet.
5. Using a fork, make crisscross marks on the cookies and bake in the oven for 16–18 minutes, until golden brown.

NUTRITION FACTS (PER SERVING)

• Total Carbohydrates: 6g
• Dietary Fiber: 1g
• Net Carbs: 4g
• Protein: 4g
• Fat: 5g
• Calories: 96

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Pumpkin Custard Cups

Pumpkin Custard Cups

• ·           Prep Time: 10 mins
• ·       Cook Time: 35 mins
• ·       Yield: 8 cups
• ·       Serving Size: 1 cup

Ingredients

• ·       3 eggs, beaten
• ·       2 cups heavy cream
• ·       1 (15-oz.; 420g) can cooked, puréed pumpkin
• ·       ½ tsp. ground cinnamon
• ·       ½ tsp. freshly ground nutmeg
• ·       ¼ tsp. ground cloves
• ·       ⅛ tsp. sea salt
• ·       3 TB. pure grade B maple syrup
• ·       1 tsp. pure vanilla extract

Directions

1. Preheat the oven to 350°F (180°C). In a large bowl, combine eggs, 1 cup heavy cream, puréed pumpkin, cinnamon, nutmeg, cloves, sea salt, 2 tablespoons grade B maple syrup, and ½ teaspoon vanilla extract. Beat with a stand or hand mixer until smooth.

2. Pour batter evenly into 6 small 1-cup ovenproof baking cups or ceramic crocks.

3. Bake for 25 to 35 minutes, or until a toothpick inserted into the center comes out clean. Remove from the oven and cool completely.

4. Shortly before serving, in a medium bowl, whip remaining 1 cup heavy cream, remaining ½ teaspoon vanilla extract, and remaining 1 tablespoon maple syrup until fluffy.

5. Serve cooled custard in the baking cups, topped with a dollop of whipped cream

.

Tip: To adapt this recipe for 12 muffin cups, place 12 paper liners in the pan and reduce the time by 5 to 10 minutes.

Nutrition per Serving:

• ·       Calories 268
• ·       Fat 24g
• ·       Protein 4g
• ·       Total Carbohydrate 11g
• ·       Dietary Fiber 2g
• ·       Net Carbohydrate 9g

Macronutrient ratio:

• ·       Fat 81%
• ·       Protein 6%
• ·       Net Carb 13%
• ·       Ratio 1.8:1

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