Recipes

Blueberry Chia Jam

Two superfoods combined in one! Ideal for adding a fruity twist to a protein shake or as a special dessert.

Quick prep hint(s):

Perfect for adding to protein shakes or layering with a low-carb whipped cream for dessert. Can also use other berries in this recipe!

Ingredients

  • 2 cups fresh ripe blueberries (250 gm)
  • 3 T water
  • 2 T Chia Seeds
  • ½ c sugar substitute (sucralose or stevia) - optional if blueberries are super-sweet!
  • ¼ t Vanilla Extract

Instructions

Makes: ½ pint

Combine blueberries, water and ¼ c sucralose in a small saucepan.  Cook over medium heat until berries begin to soften & burst, approximately 5 minutes.  Add Chia and cook stirring continuous for another 10 minutes until thickened.  Remove from heat and add ¼ c sucralose and Vanilla.  Stir well and let cool.  Will thicken as it cools.  Transfer to storage container(s) and store in the refrigerator for up to 10 days.

 

Nutrition Info

per SERVING (1 T): 0.4 g protein, 1.9 g carb, 0.9 g fibre (NET carbs = 1), 0.6 g fat

*may vary pending brand of ingredients used

Coconut Almond Biscotti

A gluten free, low glycemic index treat. Perfect to have with an Iced
Vanilla Latte (made with vanilla protein powder) for breakfast.

Quick prep hint(s):

Bake in the evening.
Then turn oven off and leave to harden over night.

Ingredients

  • 1 cup coconut flour
  • 1 cup almond flour
  • ½ c shredded unsweetened coconut
  • ½ c slivered almonds
  • ½ c vanilla whey protein powder
  • ½ c sugar substitute (natVia - erythritol/stevia combination used)
  • ½ c + 1 T butter, melted
  • 3 large eggs
  • 1 tsp vanilla
  • 1 T baking powder
  • 2 tsp guar gum
  • ¼ tsp salt
  • ½ + ¼ tsp cinnamon

Instructions

Makes ~ 30 biscotti and Serving size: 2 biscotti

Set aside ¼ tsp cinnamon and 1 T sweetener, mix. Set aside 1 T melted butter. Combine all remaining dry ingredients in medium sized bowl. Mix well. Wisk eggs in small bowel then add vanilla and melted butter. Stir. Add to dry ingredients. Mix until dough comes together. Divide dough in half. Turn ½ the dough onto greased baking sheet and roll into a rectangular shape 1.5 cm thick. Repeat with remaining dough and bake at 175 for ~ 20 mins or til just browning. Remove from oven. Brush top with melted butter and sprinkle cinnamon/sweetener evenly. Cut into 1.5 to 2 cm strips. Let cool while oven temp is lowering to 75 C. Flip strips onto side. Bake for another 30 mins in cooler oven. Flip and bake another 30 minutes. Turn oven off. Depending on the humidity, may need to bake longer at a lower heat or use a convection oven to get the level of “hardness” desired. Store in a low humidity container, can also sprinkle uncooked rice in the bottom of the container to absorb moisture.

 

Nutrition Info

per SERVING (2 biscotti): 7 g protein, 7 g carbs, 4 g fiber (NET CARBS = 3 g), 16 g fat

*may vary pending brand of ingredients used

Lemon Strawberry Swirl Cheescake

Looking for a fresh new cheesecake recipe? Enjoy this refreshing low-carb option!

Quick prep hint(s):

This is another super easy recipe!

 

Pie Crust

Ingredients

  • 1 ½ c pecans
  • ¼ c unflavored whey protein powder
  • 3 T sucralose/sugar substitute
  • ½ t vanilla
  • ½ t cinnamon
  • 2 T butter, melted
  • 1 egg

Instructions

In food processor, finely chop pecans. Add all other ingredients and blend in food processor. Transfer to a cheesecake pan and press into the bottom.  Bake for ~10 minutes at 175. Cool.

Lemon Strawberry Swirl Cheescake

Ingredients

  • 2 pkg cream cheese, softened
  • 1/3 c sucralose/sweetener of choice
  • ½ c heavy cream
  • 3 eggs
  • 1 T vanilla
  • 1 T unflavored whey protein powder
  • 1 T lemon juice, fresh squeezed

Swirl:

  • 2 c fresh strawberries
  • 1 t lemon zest
  • 1 T water
  • ¼ c sweetener to taste

Instructions

Makes 1 cheesecake – cut into 12 pieces

In a small pot, add strawberries, zest & water.  Cook, stirring often.  Mash the strawberries once softened then remove from the heat & add sweetener.  Place in blender to make puree.  Let cool. In medium bowl, mix well all cheesecake ingredients, adding the whey protein powder last.  Pour into baked & cooled pie crust. Take ½ of swirl and poor in a ring over the top of the cheesecake.  Using a small spatula, gently swirl into the cheesecake. Bake for ~22 minutes at 175 or until set in the middle.  Remove & cool.  Refrigerate at least 2 hours prior to serving. Drizzle the remaining swirl over the cheesecake when serving.

Nutrition Info

per SERVING (1 slice): 8 g protein, 4 g NET carbohydrates, 29 g fat

*may vary pending brand of ingredients used

Italian Courgette & Cheese Bake

Courgettes (zucchinis) have a low glycemic index, are LOW CARB AND research is showing that courgettes may have anti-inflammatory properties, may help support thyroid function as well as may help with regulating blood sugar!

Quick prep hint(s):

This is another super easy recipe!

You can make & store any extra in an airtight container & freeze with some left-over chicken for your own “freezer-dinner” next week!

Courgettes are a great source of potassium! (Approximately 100 mg of potassium in each serving of this recipe.)

Ingredients

  • 2 medium courgettes (sliced or chopped to desired size)
  • 1 medium onion, finely chopped
  • 1 c shredded Parmesan cheese
  • 2 c shredded mozzarella or pizza cheese
  • ½ pkg cream cheese, chopped into ½ inch squares
  • ¼ c unflavored whey protein powder
  • 1 T Italian herbs
  • 1 tsp salt
  • ½ tsp garlic powder
  • 1 T butter
  • ½ tsp salt (for salt water soak)
  • water (to cover chopped courgettes)

Instructions

Makes 10 servings

Preheat oven to 175 C. Spray small baking dish (~8” square) with spray & place butter in the bottom and set aside. Place chopped courgettes in salt water (½ tsp salt) in medium bowl and soak for ~10 minutes. Drain off water, rinse & pat dry. In small bowl, mix herbs,1 tsp salt, garlic powder & protein powder & set aside. In medium bowl, toss all ingredients, holding out ½ c of Parmesan cheese. Place in baking dish. Cover with foil & bake for 30 minutes or until bubbling.  Sprinkle remaining Parmesan cheese on top and bake uncovered for ~15 minutes or until the top is starting to turn brown.

Nutrition Info

per SERVING: 9 g protein, 3 g NET carbohydrates, 10 g fat

*may vary pending brand of ingredients used

Waldorf Salad

Cool, refreshing salad that is great for lunch on the go or for a light dinner.

Eat plain, wrapped in a lettuce leaf or over spinach.

Quick prep hint(s):

Prepare turkey/chicken ahead of time.  Bake or grill plenty of turkey/chicken.  Then cool, chop, divide and freeze.

Use in future salad recipes, lettuce wraps, extra protein in soups, etc.

Ingredients

  • 3 c left-over turkey (OR CHICKEN) (~ 680 g) – cooled and chopped
  • 4 celery stalks – chopped
  • 1 medium apple – sweet, crisp variety (Honeycrisp, Gala, Golden Delicious)- chopped
  • ½ c toasted pecans, cooled & chopped
  • 6 pieces crispy bacon, cooled and chopped (sugar-free if able – ask your local butcher!)
  • ¼ to ½ c mayonnaise
  • ¾ c plain Greek yoghurt (low-carb)
  • 2-3 pkt Splenda or Stevia (can increase if you like a sweeter salad)
  • ¼ t salt
  • ¼ t ground black pepper

Instructions

Makes ~ 5 cups of salad (~7 servings). Serving size: 2/3 cup

Chop all ingredients & mix in large bowl. Serve alone or on top of lettuce or spinach leaves. Refrigerate.

 

Nutrition Info

per SERVING (1/2 cup): 33 g protein, 4 g carbs, 1 g fiber (NET CARBS = 3g), 10 g fat

*may vary pending brand of ingredients used

Apricot Treats

Very SWEET! Almost, any dried fruit ball should be thought of as a treat or a desert. Try making your own so you can control the #’s. Remember, by using the least amount of fruit for flavor & increasing the protein powder & coconut oil the #’s will improve. 
CAUTION: If fruits or sugars trigger cravings for you, do not add this

Quick prep hint(s):

Make extra and freeze!
Try adding ground flax seed or psyllium husks for more fiber.
These are very sweet and flavorful. Try decreasing the # of apricots used for even lower carbs!

Ingredients

  • 8-9 dried unsweetened apricots
  • ¼ c vanilla flavoured whey protein powder
  • ¼ c unsweetened shredded coconut
  • ¼ c coconut oil
  • ¼ c sliced almonds
  • ¼ t maple extract
  • ¼ t cinnamon

Instructions

Makes 12 balls, serving size is 2 balls

While melting the coconut oil on low heat (or in the microwave on 50% power for 60-90 sec), combine all other ingredients in a food processor and blend. Once coconut oil is melted, add and blend well. Place in the refrigerator for a few minutes and then shape into balls. May store in the refrigerator for up to a week.

 

Nutrition Info

per SERVING (2 balls): 2.2 g protein, 7 g NET carbohydrates, 16 g fat

*may vary pending brand of ingredients used

Savory Cheddar Bacon Drop Biscuits

These tasty low-carb savory biscuits can be enjoyed for tea. Or combine them with a soup, salad, eggs or split in half as a mini-sandwich round to complete any meal!! Enjoy!

Quick prep hint(s):

If you love bacon, add a few pieces of chopped pre-cooked bacon!

My favorite way to pre-cook larger amounts bacon is to bake it in a jellyroll pan on convection heat at 150 till crispy. Then I use what I need and freeze the rest in serving size amounts.

Ingredients

  • ¾ c almond flour
  • ½ c unflavored whey protein
  • ¾ c shredded mild cheddar cheese
  • 5 pieces pre-cooked bacon, chopped (optional)
  • ¼ c low fat milk
  • 2 T butter
  • 2 T water
  • ¼ t garlic powder
  • ¼ t onion powder
  • ½ t Italian seasoning
  • ¼ t salt
  • 2 t baking powder

Instructions

Makes 12 savory biscuits; serving size 2 biscuits 

Mix all ingredients in medium bowl. Drop heaping Tbsp onto greased baking sheet. Bake at 175 for 17 minutes. Remove promptly from baking sheet and cool on rack.

Nutrition Info

per SERVING (2 biscuits): 12 g protein, 4 g NET carbohydrates, 18 g fat

*may vary pending brand of ingredients used