Blackberry Mousse

I recently went out to dinner at a lovely french restaurant and the whole meal was fantastic but my favourite part was dessert. I had the milk chocolate mousse, it was light, fluffy, creamy and delicious. I'm sure it was not low carb but it inspired me to create my own low carb version. I decided to make this berry flavoured one since it is summer now and the local berries are available. Blackberries are my favourite but this recipe would work with any berry or a mixture if you like.

Ingredients:

• 1 cup washed and sliced blackberries
• 1/4 cup water
• 2 teaspoons un-flavoured gelatin
• 1/2 cup Splenda
• 1 teaspoon liquid Stevia
• 1 tablespoon lemon juice
• 1/2 teaspoon vanilla
• Pinch of sea salt
• 1 cup heavy whipping cream

Directions:
Sprinkle the gelatin over a few tablespoons of warm water in a small bowl, and set aside to soften.

Place the blackberries, lemon juice, and salt in a saucepan over medium low heat, and add the splenda and water and cook, breaking up with your spatula. Stir around the pan gently until the sweetener has dissolved. Simmer for 10 minutes, or until the blackberries have slightly thickened. Add the gelatin to the pan, and stir until it is completely melted.

Let cool to room temperature and then puree in a blender (I used my Magic Bullet).

Whip the heavy cream to stiff peaks with a hand mixer, and beat in vanilla and stevia. Once the blackberries are cooled, carefully fold the whipped cream into the fruit puree. Pipe mixture into serving bowls, and chill for at least an hour.

 ~6.2g net carbs per 1/5th of  recipe 

French Toast Muffins

I recently bought some guar gum and have been wanting to try it out because i have read that it is a good thickener. This muffin recipe is coconut flour based, and coconut flour based baked goods tend to have more of a crumbly or eggy type of texture. The 2 teaspoons of guar gum gave these muffins a nice firm but still fluffy texture. If you split them open and melt a little butter on them they really do taste like french toast!

Ingredients:

• 1/2 cup sifted Coconut Flour
• 1/3 cup melted butter
• 6 Eggs
• 2 teaspoons guar gum
• 2 teaspoons vanilla
• 1 tablespoon cinnamon
• 15 drops liquid Stevia or Splenda
• 1/2 teaspoon salt
• 1/2 teaspoon baking powder

Directions :

Blend together eggs, butter, vanilla, splenda, salt and cinnamon.
Combine coconut flour with baking powder and guar gum.
Whisk dry ingredients into wet ingredients until there are no lumps.
Spoon into greased 6 muffin pan. Bake at 400 degrees for 15 minutes.

Makes 6 muffins
Net Carbs per muffin = 3g  (8g - 5g fibre)

Vital What Gluten Bread

I have been missing sandwiches lately so I started looking up some recipes for low carb bread. Many of the ones i came across called for Vital Wheat Gluten (the protein portion of wheat) So I bought some and gave the following recipe a go. It turned out fabulous! Taste and texture is just like store bought!! If you are missing bread, definitely give this one a try.

Ingredients:

• 1 pkg dry active yeast
• 1/2 teaspoon sugar *
• 1 & 1/8 cup warm water
• 3 Tablespoon Olive oil
• 1 & 1/2 teaspoon baking powder
• 1 teaspoon salt
• 1 Tablespoon Splenda
• 1 cup Vital Wheat Gluten
• 3.4 cup soy flour
• 1/4 oat flour
• 1/4 cup flax seed meal
• 1/4 cup un-processed wheat bran

Directions

Pour yeast into bottom of bowl. Add sugar and water. Stir, and let sit. (This is "proofing" your yeast to see if your yeast is alive. If it's not bubbling, it's dead and you can replace it without wasting all of the other ingredients

In the meantime, mix all other dry ingredients together in a bowl

After you mix and knead all of the ingredients together, put the dough in a clean bowl and set it into a warm, draft-free place for about 45 minutes to an hour (I turned my oven on for a minute to get it warm, then turned it completely off before setting the dough in to let it rise) The dough should double its original size.

Afterward, knead slightly (do not over-knead!!) Put it in a loaf pan, cover and set in warm draft free place for another 30 to 45 minutes. (I put it back in a slightly warmed oven)  At this point you could also cut the dough into 8 rolls and place on a cookie sheet to rise the second time if you prefer to make rolls instead of a loaf.

Then bake at 380 degrees until done. (35-45 minutes — depending on your oven, you may have to shorten or lengthen the time.)

* The yeast eats the sugar so the small amount of carbs are not present. 

Makes 16 slices. 3.4 carbs per slice, or 8 rolls at 6.8 carbs each

 

Chocolate Peanut Butter Smoothie

This is one of my favourite smoothies. It is full of protein and great for breakfast or any time of day. It definitely reminds me of a frapucinno, just with out all the carbs and sugar!

 

Ingredients:

• 1 cup un-sweetened chocolate almond milk* (I use Almond Breeze)
•  1 Tbsp Natural Peanut Butter
• 2 packets of Splenda
• 1/2 tsp vanilla
• 1 scoop un-sweetened soy protein powder (I use Gen-Soy)
• Dash of heavy cream
• 4 ice cubes
• 1/4 cup water

 

Directions:
Put all ingredients in a blender for a minute and enjoy! I used my magic bullet to make this, which i highly recommend because there is much less clean up and then you have your smoothie already made in a ready to go container.

Makes 1 serving                                                                    

Total carbs: 7g

Fiber: 3g
Net Carbs: 4g

 

* If you can't find unsweetened chocolate almond milk you could use unsweetened almond milk, soy milk or hemp milk and just add half a teaspoon of unsweetened cocoa powder