Author: Nicole Seana

Low Carb Keto Shiratiki Mac and Cheese

Nicole Seana,
I was craving a childhood favorite and realized I could recreate it by making a white sauce and adding shirataki noodles. I recommend wider noodles if possible. Initially I used cut-up shirataki fettuccine, and later I realized that my favorite brand Zeroodle makes shirataki penne (very similar to macaroni noodles) that can be purchased online.
This dish can easily be made vegan or dairy free using nutritional yeast instead of cheese or just butter and garlic in a white sauce. It can be made keto by using heavy cream instead of unsweetened almond milk.
To bring on childhood sentimentality overload, I made it with tuna and green peas. I used tuna in a pouch, sauté in a little olive oil and cumin until just brown and add the peas until warm, then remove from the pan. Green peas (like all legumes) are a good source of fiber and protein, but they also have carbs, so use sparingly or omit depending on your macro goals. You could add chopped green onion for the same look and a spicier taste.
keto mac and cheese
In the empty pan make a white sauce by sautéing 1 cup unsweetened almond milk (plain is best, but I used unsweetened vanilla because that’s what I had) with 1/2 Tbs butter (or to taste) and heat until boiling. Add 1/2 Tbs whipped cream cheese and stir until melted for an even richer taste. This is not traditional, but I like to add a dash of paprika, cayenne, cumin and garlic powder for flavor and color. Thicken by adding a slurry: in a separate cup mix 2 teaspoons carbquik with a 3-4 Tbs of cold water until dissolved (as you would do with flour or cornstarch in a non-low-carb recipe). Add the carbquik slurry to the almond milk mixture and heat on medium high until thickening. Turn off the heat and add 2/3 cup cheddar cheese, 2 Tbs Parmesan and 2 Tbs nutritional yeast. For a more heart-healthy version you can reduce the cheese and add more nutritional yeast. Increasing the spices will also allow you to use less cheese.
Heat on low until the cheese has melted (almost instantaneous), then add 1 to 2 cups of drained shirataki noodles and the cooked tuna and green peas. Stir to combine and serve topped with a sprinkle of Parmesan cheese or nutritional yeast.
It was so delicious and easy, and definitely qualifies as a healthier version of comfort food.
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Keto mac and cheese 3
Low Carb Keto Shiratiki Mac and Cheese

Back of the Pack Grain Free Low Carb Blondies

Nicole Seana, , ,

A recipe in photos:

My adjustments – I cut the recipe in half for a trial run and used a metal bread pan instead of a 8×8 pan. I reduced the time to 20 minutes x 350 degrees due to the smaller volume, but should have reduced it further to about 18 minutes. I had to remove it from the pan immediately so it didn’t overcook and that is why it is slightly broken on top.  Other changes were using 1/2 sugar free honey and 1/2 sugar free maple syrup (Honest syrups maple flavor) – both of these have been wonderful to bake with – plus 1 pack of nunaturals stevia. I used a pasteurized egg since this was a new recipe, so I could taste the batter. I substituted fresh ground peanut butter (I keep this in the freezer and thaw before using) for the almond butter for a bit more creamy texture. The last change was using Lily’s sugar free dark chocolate chips, but it would also be lovely with nuts instead or in addition (pecans, walnuts or chopped hazelnuts).

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Back of the Pack Grain Free Low Carb Blondies

Easy Whole Food Winter Squash Pumpkin Soup

Nicole Seana

I love my heavy cast iron skillet with a passion. I like to use it to sear and then bake poultry, and then the pan is left with delicious juices that I hate to waste. Lately, after roasting chicken, I have been throwing in 1-2 cups of cubed winter squash and roasting for 40 minutes until falling apart. Then I keep it in single-serving size portions in tupperware that is a bit too large for the contents in the fridge until I am ready to make winter squash soup.

I posted a recipe earlier for pumpkin and coconut milk soup, with a quick tip for weeknights to use canned pumpkin. This is actually even easier.

squash soup 1

I use the same basic recipe: sautee several types of mushrooms, chiken or tofu and 1/4 cup chickpeas in a small pot, add spices (I like cinnamon, cumin, paprika, curry powder or curry paste, ginger and salt/pepper), then add broth and coconut milk until warm. The ratio of broth to coconut milk depends on how rich you like your soup. I have also used unsweetened almond milk with good results. Remove 1/2 cup of the warm liquid and add it to a single-serving size portion in the tupperware and mash with a fork until creamy. Then add the squash mixture to the soup and serve.

I like it topped with parmesan cheese and pumpkin seeds.

In the past, I made this recipe using a blender to puree first or by using an immersion blender in the pot (this is why I came up with my time-saving tip of using canned pumpkin, since my previous method created many more things to clean with the blender and multiple pots – one for the “chunky” ingredients and one for the “smooth” ingredients). The fork-mashing technique is even faster than opening a can, and the taste is much better!

Easy Whole Food Winter Squash Pumpkin Soup

New Low Carb No Bake Cookie Dough

Nicole Seana, , , , , ,

I love cookie dough enough that I was salivating in front of a box of chocolate-covered cookie dough bites while waiting for my prescription to be filled at the pharmacy yesterday. I went with my usual strategy; ask myself if I really want it or is it just hunger or boredom talking (I really wanted it), purchased only a few pieces if possible e.g. from a bulk bin or “mini” size (not possible, it was a medium-sized box), and as a last resort share it in a setting where I will not be able to eat all of it eventually, meaning work/communal setting instead of home. The last option was my only choice, and I have been enjoying my 3 pieces per day, as have my coworkers!  Today when I went back to the snack drawer for another taste, I realized I should design another no-bake cookie dough recipe.

My previous recipe tastes wonderful and is low in sugar and high in fiber, but the main ingredients are shelled, cooked chickpeas, along with nut butter and a date, but I have not made the recipe recently for a few reasons. First, I have been following a lower carb diet recently to help with blood glucose stability, and though the recipe is very healthy, chickpeas and dates are high in carbs (though decent carb choices!). The more important drawback is that it is perishable and cannot be made in a small portion since it uses a whole can of chickpeas.

no bake cookie dough 1 No bake cookie dough 2

This new recipe checks all of the boxes:

3 Tbs Thin Healthy Mama baking blend (45 Kcal, 9 g fiber, 4.5 g protein)

1 Tbs coconut flour (30Kcal, 2.5g fiber, 1 g protein)

dash of salt

dash of cinnamon

dash of baking powder for taste

3 teaspoons light butter substitute (can use coconut oil or softened butter) ~35 Kcal

1 Tbs low carb maple syrup or other thick liquid sweetener – I used Choc Zero maple syrup (30 Kcal per Tbs, 15g carb, 14 g fiber), could also try Walden Farms pancake syrup (calorie free but thinner, I suggest starting with 1/2 Tbs)

1/2 tsp vanilla extract

1 pack Nunaturals stevia, or to taste (I have a very sweet tooth)

1 Tbs whipped pasteurized egg whites ~10 Kcal, 1.5 g protein

10-15 Lily’s sugar free chocolate chips (can substitute with coconut flakes, peanuts, slivered almonds, or a combo of your choices) ~10 Kcal

Nutrition totals: ~130 Kcal, 11.5 g fiber, 7 g protein

Combine dry ingredients, use a Tbs spoon to scoop the butter-like ingredient first, then use it to measure the syrup-like ingredient (it will come out easier and clean up easier – a trick for the future – if no fat is needed in a recipe, spray the measuring spoon with spray oil before measuring out any sticky ingredient…it will slide right out!), add vanilla extract and blend together until crumbly. Mix in the whipped egg whites (easy trick – buy pasteurized egg whites in the carton and shake the carton briskly to whip – this works best if it is not full to the top of the carton). When the texture is to your liking (add a touch of unsweetened almond milk if it is too thick for you, or a touch more coconut flour if it is too soft), add in the chocolate chips or other goodies and enjoy!

Note that it is very high in insoluble fiber, so I recommend sticking to 1 serving size.

New Low Carb No Bake Cookie Dough

What I learned from wearing a continuous blood glucose monitor for 2 weeks

Nicole Seana,

My husband and I both wore continuous blood glucose monitors for 2 weeks, mostly out of curiosity; to see how our blood glucose fluctuated throughout the day, the impact of various foods and beverages, and whether we could really sense our “highs” and “lows” based on how we felt. We used the FreeStyle Libre, which has a sensor implanted in the surface of the upper arm, and uses a phone app to get an immediate readout of current blood glucose levels.

BG Monitor 4

The take away lesson from this experiment was that though we are both experts at blood glucose control in our own fields, and though the rules we teach patients to follow are helpful, it is incredibly eye-opening how unique each individual is in what does or does not impact their blood glucose levels.

My husband was fairly steady. He did not go up or down much when he ate high carb foods, but skyrocketed when he ate sugary foods, even in tiny portion sizes. He ate a small cookie and his blood sugar went up to 180. A couple of days later, he had a small bowl of granola cereal and hit 190. However, when he had a big plate of white rice or a large naan bread, nothing happened, his blood sugar stayed about 110!

BG monitor 1

My case was totally different. I started the 2 week experiment with a bad cold, and was taking an over the counter decongestant. I did not think much of it at the time, but as soon as I started taking my blood glucose readings, I was shocked to find that I was in the 150’s to 160’s after meals such as brussel sprouts and roasted chicken or a large kale salad with mixed vegetables. Of course, I am aware that kale and brussel sprouts do have a moderate amount of carbs and my portion sizes are large, but since those meals had no “starches” per se, and since I am at a healthy weight and quite active daily, it seemed very odd. Even more concerning was that my fasting blood glucose was 110-120! I was starting to get nervous. I wondered if I had somehow developed diabetes over the past year and just did not realize it because I keep my diet so healthy. Thankfully, when I discontinued the decongestant and recovered from my cold (physical or psychological stress can increase blood sugar in many individuals), my blood sugar suddenly went back to a healthy range of 70-80 fasting and about 110 after meals!  What a change!  I also discovered that I respond very strongly to caffeine. Luckily, I don’t consume much, but I do have a cup of coffee every morning, and must have a large adrenaline response from it (no wonder it feels so good to have my morning cup!), because even when recovered from my cold and on an empty stomach, my blood glucose went up to the 160’s to 170’s after one serving of coffee (I use instant coffee to be able to measure the amount of caffeine I consume, since brewed coffee varies significantly), which is quite high! I also found that I had a moderate blood glucose increase during exercise, which sounds counter-intuitive. Physiologically, it would be expected for exercise to lower blood glucose, since the body is using glucose reserves to fuel exercise. Again, this is a case where the adrenaline response from exercise can increase blood glucose temporarily (also glucose is being mobilized from stores to be used to fuel the activity), and then it will decrease over time after exercise has concluded. Some people respond like I did, others do not, it depends on individual metabolism, intensity of exercise and amount of fuel available in the body for use.

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I would highly advise anyone who is able to do so to follow their blood sugar for 1-2 weeks using continuous blood glucose monitoring. It is an eye-opening teaching tool. If this is not possible, my advice is to understand that while it is good to follow generalized blood glucose management tips meant for the average person, also understand that the effects of various stimuli on blood glucose varies greatly from person to person. If you are having symptoms of high or low blood sugar, or not reaching your health improvement goals, I recommend keeping a food, medicine, supplement, activity, stress and lifestyle journal for 1-2 weeks and record everything you subject your body to (food, medications, stress, exercise, etc) and how you feel (energized, jittery, fatigued, difficulty concentrating, and so on). You may be able to make connections on your own regarding how various factors disproportionately impact you. If you have the ability to see a dietitian or physician after you do the tracking, they can help to shed light on what is causing your symptoms or lack of progress as well.

 

What I learned from wearing a continuous blood glucose monitor for 2 weeks

Air Fryer Easy 5 ingredient Bagels

Nicole Seana

I was looking for an easy bagel recipe, and was delighted to find one that I adapted from Skinnytaste.com which could be made easily in the air fryer! I adjusted the recipe to use a lower carb flour mixture and reduced the recipe by 1/2 because my other family members prefer flatbreads. This recipe can also be made in the oven – cook for about 25 minutes at 375 degrees F.

The original recipe called for regular flour (whole wheat flour blend could also be used), nonfat greek yogurt (I would choose the 2% again for a little extra richness and not many more calories, and uses 1/2 egg white (when the recipe is halved, as below), but mentions that whole eggs can be used instead of egg whites. Do not substitute regular yogurt for the Greek yogurt, as it will make the dough too thin.

Air Fryer Bagel 6

Ingredients:

1/2 cup low carb flour (I have used Thin Healthy Mama Baking Blend and Caulipower Baking Blend – the orange variety)

1 tsp baking powder (make sure it is not expired)

1/4 tsp kosher salt (use much less if substituting with table salt)

1/2 serving of pasteurized egg whites in a carton, shake the carton to “whip”

1/2 cup  2% Fage Greek yogurt

splash of egg whites to coat the bagel

(Optional toppings: sesame seeds, garlic flakes, cinnamon, cardamom, everything bagel seasoning, etc)

  1. In a bowl, combine flour mixture, baking powder and salt.
  2. Add the yogurt and beaten egg whites and mix until well combined into small crumbles.
  3. If it is too damp, you can add slightly more flour.
  4. Lightly dust a work surface with the flour mixture and knead the dough about 15-20 turns until it is less sticky and starts coming together slightly.
  5. Divide the dough in half. Roll each into a long log shape and then twist into a bagel shape.
  6. Lightly brush with egg white. Top with optional topping(s) if desired.
  7. Place side by side in the air fryer with room between the bagels and cook at 280 for 20 minutes. (My bagels were slightly wetter, so I needed to cook for about 35 minutes).
  8. Let cook for 15 minutes to firm up.

Nutrition facts with Low carb baking blend and 2% Greek yogurt ~110 Kcal each.  With regular flour and nonfat greek yogurt ~150 Kcal.

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Air Fryer Easy 5 ingredient Bagels

Realgood Foods Enchiladas Review and Recipe

Nicole Seana

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I love the macros on these Realgood Foods Enchiladas (the tortillas are made from chicken)! However they are a bit spicy for me, and very salty. They are also tiny, so in my usual style I added more bulk with some roasted veggies and protein.

First I broiled 2 cups of cauliflower with 1 Tbs olive oil for 10 minutes at 500° (Until soft on the inside and crisp on the outside).  Nutritionally, avocado oil or high heat canola oil would be a better choice, since olive oil has a lower smoke point, however I like the taste of olive oil better and I am willing to make the compromise for taste!

Then I cooked 1/2 cup of cauliflower rice on the stove and scrambled in some egg to make a cauliflower fried rice. I also added some cumin, paprika and dill for seasoning.

Then I put the enchiladas in another pan and added some unsweetened almond milk and a spoonful of mild red salsa to tone down the spiciness and saltiness. I cooked for about two minutes until the sauce thickened slightly.

For the last minute of cooking, I added a tablespoon of shredded cheese to the broiling cauliflower mix in the oven. When it was done, I mixed in the cauliflower rice and enchiladas. It turned out very good and was quite filling!

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Realgood Foods Enchiladas Review and Recipe

5 minute Cauliflower “fried rice”

Nicole Seana

This is one of my favorite instant meals, it is so tasty, filling and full of nourishing foods.

I always keep pre-steamed cauliflower rice in my fridge, but if you don’t, start with this step.

Steam broccoli florets for 3 minutes while stir frying 2 oz of diced chicken. When the chicken is browned, add the cauliflower rice, steamed broccoli and 1 Tbs ginger paste (I double it, because I love a strong ginger taste). Scramble 2 eggs or 1 egg + 1 egg white and pour into the pan until just starting to set, then stir around to coat the veggies and chicken. Season with salt, pepper, cumin and fresh herbs (I used fresh dill from the garden).

5 minute Cauliflower “fried rice”

Irish or Asian Cabbage Stir Fry

Nicole Seana

I love cooked cabbage. One of my favorite childhood meals was shredded green cabbage cooked with a bit of tomato sauce and ground meat (the Irish version). It is also extremely healthy and filling. I made a version of this with minced turkey burger, a spoonful of tomato sauce and salsa for a little kick, seasoned with paprika, cumin, S&P. I cooked until just done, then added 1 egg + 1 egg white and scrambled in the pan. The eggs took it over the top.

Next, I made a version with added ginger and broccoli for a deconstructed egg roll concept. That was very good as well!

Irish or Asian Cabbage Stir Fry

Healthy cake with pancake\bisquit mix

Nicole Seana

Needing a fast cake, I improvised with 1/2 lower carb pancake mix and 1/2 lower carb multipurpose/bisquit mix instead of flour. No baking powder was needed since it was already in the mixes. I included a mashed banana for natural sweetness, but if I’m honest, it was mostly because my son had smashed it the day before and it was no longer appealing to eat! Be aware that the texture will be somewhere between a cake and a muffin or quick bread when using the packaged mix shortcut.

Ingredients:

1 cup total pancake/bisquit/multipurpose mix

1/2 tsp salt

1 tsp cinnamon

1/2 tsp pumpkin pie spice

Sweetener to taste – I used 5 packs Truvia, since my son had also mangled these packets and then abandoned them on the counter

3 eggs, beaten

3 Tbs butter melted (can sub coconut oil)

1 overripe banana, mashed

3 Tbs Lily’s sugar free chocolate chips

Preheat oven to 350 degrees

  • Mix wet ingredients
  • In a separate bowl, mix dry ingredients
  • Add wet ingredients until barely mixed – do not over mix or it will become tough when baked
  • Bake for 15-25 minutes, until a knife inserted in the center just barely comes out clean
  • Optional: Frost with mix of creamed butter/coconut oil, special dark cocoa powder and truvia or other sweetener
    • Healthy cake with pancake\bisquit mix