low carb

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

Shirataki Marinata Recipe

Nicole Seana, , , ,

I am experimenting with food for my clients again!

Shirataki Noodles are a good option for someone who wants to add bulk (more mentally and physically filling) to meals, without adding carbs and very minimal added calories. I am not a big fan of fake meals, so I like to make a meal that I usually would (heavy on veggies) and add a bit of Shirataki noodles for different spin on a recipe that I make often. For example, it’s nice to add about 1/4 cup to soups or to a stirfry.

One complaint about Shirataki noodles is that they are more firm than regular noodles and also that they can have a little bit of a sea-like taste to them. A tip to improve both of these factors is to first sautée your veggies and then add the noodles to slightly brown. Next, and add the sauce to the pan. Cook the noodles and the sauce for a few minutes and they will absorb the flavor and also get a little softer.


Shirataki noodles with tomato sauce and veggies; adding a little meat is optional. Next time I would also add shredded zucchini.

Shirataki Marinata Recipe

Birdseye lentil pasta review

Nicole Seana, ,

For convenience meals this is quite healthy, with pasta made out of lentils instead of grains. It can be found in the frozen section, and can be either cooked in the microwave or on the stove (I cooked on the stove). The sauce comes in small frozen blocks inside the package so you can use half the amount or none at all if you prefer. I tried the spiral noodles with Alfredo sauce, and I have also seen penne noodles with cheddar cheese sauce and plain noodles as well. I followed my usual advice, and made the meal healthier by adding half vegetables, in this case roasted broccoli.

The taste was very good. I have tried several bean-based and lentil-based pastas, all dry, and this was the best by far. The taste was a little doughier then regular dried wheat pasta, but I enjoyed that since it tasted more like homemade pasta.


The nutrition is good, about 240 calories for half the package (a small serving size) + 1/2 head of broccoli roasted in olive oil. I also had a side dish of cauliflower roasted in olive oil, topped with cumin seeds, roasted garlic and fresh ginger.

Birdseye lentil pasta review

Quick low carb Paleo pancakss

Nicole Seana, , , ,

Ingredients:

1/4 c almond milk

2 Tbs coconut flour

2 Tbs flaxseed meal

Mix together well

Add 1/4 cup warm water

Let rest for 5-10 minutes to hydrate

Add 1/4-1/3 cup egg replacer or 1-2 beaten eggs

Sprinkle of salt and 1 stevia packet if desired.

Optional variations: add in 1 or more of the following-  1 Tbs unsweetened cocoa powder, 1 tsp crushed ginger and cinnamon, 1 Tbs unsweetened coconut flakes, 1 Tbs crushed berries.


I topped with 2% cottage cheese for extra protein and Walden farms no sugar pancake syrup.


Quick low carb Paleo pancakss

Low Carb Paleo Not Oatmeal (Hot Cereal)

Nicole Seana, , , , ,

As an oatmeal lover, I have been experimenting with some high fiber, lower carb options. I don’t avoid carbs, but as we know can happen, often a very high carb meal will leave me with an energy crash soon after. The texture of this is more like cream of wheat or farina than oatmeal, but add chunky goodies for some texture!


Recipe: Mix together-

1 cup unsweetened vanilla almond milk

2 TBS coconut flour

2 TBS flaxseed meal

1/2 to 1 pack stevia (omit for savory version)

1 TBS shredded unsweetened coconut

Optional: 1 TBS peanut flour, 1 TBS cocoa PB2 (or 2 tsp unsweetened dark cocoa powder to keep it Paleo)

Stir well and let it rest for 5-10 minutes to thicken, and it becomes even firmer overnight.

Eat cold as overnight “oats” or heat up on low temp to serve warm. Mix in fun stuff if you like; berries, cinnamon and pecans for a sweet version, or for a savory version leave out the stevia and use plain unsweetened soy milk, then top with a poached egg and cheese or nutritional yeast.

I first tried the recipe without the flaxseed meal, it was medium thick, but I like my hot cereal very thick and the taste was not quite there. 


Then I added the flaxmeal and it really formed up, as well as providing a delicious, nutty and much more balanced taste (along with extra fiber and healthy fats).

Update 2/1/18: I have made this several times, and find that the taste and texture is actually much better when made one the microwave vs on the stovetop. What an unusual surprise!

Low Carb Paleo Not Oatmeal (Hot Cereal)