Introduction

Too many people these days have lost their ability to cook because they live fast-paced lives. More often than not, many people lean towards fast food takeout because they don’t have time to prepare their own meals. Didn’t you know that cooking is an important life skill everyone needs to learn? Cooking your own food has a lot of advantages and one of them is that you can be certain of its nutritional profile because you know what goes into your food. And while cooking your own meals is the best way to be healthy, there are still so many people who are tempted to go back to their usual unhealthy eating habits because it is more convenient than slaving all day in the kitchen.

Would it be better if there is a way for people to eat healthy and nutritious meals without the need to work so hard in the kitchen? This is where the Ninja Foodi comes in. An intuitive multicooker, this kitchen appliance allows you to cook all sorts of food from rice, steak, fries, to your favorite desserts in one nifty device. With this device, you don’t have to invest in many kitchen appliances because this multicooker alone can cook whatever recipes you desire without breaking a sweat! Read on to know more.

Chapter 1: The Basic Guidelines of Keto Desserts

While it can be cumbersome and challenging for first-timers to know about the extensive guidelines of the Keto Diet, there are some basic rules that should be followed when it comes to preparing keto-friendly meals particularly desserts. Below are the basic guidelines that you need to remember when making your keto desserts.

Maintain a net carb consumption of 100 grams daily: This rule is necessary to avoid kicking your body out of ketosis. This means that you need to avoid altogether sugary foods and all kinds of starchy foods.
Avoid processed foods: Processed foods may be advertised as healthy but most of them contain extraneous ingredients including trans-fat (a bad kind of fat) and artificial sugar.
Desserts should be high in fat and moderately high in protein: Whether you are preparing a full meal or a dessert, it is important to consider the ratio of your macros. Food should be mainly high in healthy fat and moderate in protein as it can be converted into sugar from gluconeogenesis.
Make the necessary conversion of ingredients: whether you are making cookies, pies, or cakes, the Keto Diet requires you to know conversions of conventional ingredients. Unlike conventional cooking, the Keto Diet restricts you from using wheat flour, sugar, and other carb-laden ingredients. The succeeding sections will discuss about important substitutions and conversions so that you can make healthy keto-friendly desserts.

Ingredient Substitutions

Whether you are planning to make your favorite pancakes or cupcakes, turning your favorite conventional dessert recipes into something that is keto-friendly is challenging the fact that most of your favorite desserts are made from sugar and carbs. However, there is still a way to make delicious desserts without kicking your body out from ketosis. All it takes is a little ingenuity and some knowledge in ingredient substitutions. When making keto-friendly desserts, there are few pantry essentials that you need to stock up on. Read on to find out which ingredients you need to have in your kitchen to make keto desserts possible.

Nut and Seed Flour

As grains are discouraged for the Keto Diet, you can make use of many different kinds of flour alternatives. Nut and seed flours can help you recreate your favorite dessert recipes. There are different types of seed flour that you can use including the following:

Almond flour: Almond flour is made from almonds that are ground into flour. Often, almond flour is made by removing the seed coat, which makes it better for baking. A quarter of a cup of almond flour contains 12 grams of fat, 5 grams of protein, and 2 grams of carbohydrates. It contains a lot of fat and does not contain any gluten at all thus making it one of the best flour alternatives when making keto-friendly desserts. When using this flour, you may need to use additional eggs or baking powder in order to give it more volume and structure. Almond flour can be used to make cakes, pancakes, and bread while almond meal can be used to make pie crusts and cookies.
Almond meal: Almond meal should not be mistaken with almond meal that has a coarse texture and is often made together with the seed coat It can also be used to thicken smoothies.
Coconut flour: Coconut flour is rich in healthy fats and it is made from dehydrated coconut meat. Unlike almond flour and other nut flours, it is denser, and it absorbs more liquid. When cooking with coconut flour, use more eggs and extra liquid than usual. In general, recipes that call for coconut flour use less of this ingredient. The correct substitution is to use ¼ or 1/3 cup of coconut flour for every cup of grain-based flour used.
Seed flour: There is a variety of seed flour available in the market that can be used to make delicious keto-friendly desserts. These include those made from pumpkin seeds, sesame seeds, sunflower seeds, and others. Seed flour is perfect for making great keto-friendly pie crusts and bars.
Chia and Flax seeds: Although not really used mainly as keto-friendly flour substitute, both chia and flax seeds are used to bind ingredients together. It can be used as a substitute for eggs especially for people who are following a Vegan Keto Diet. To use chia and flax as binders, use a ratio of 1:2 of chia or flax with water.

Oils and Fats

It is important to take note that oils and fats are not created equally. This means that some kinds of fats used in making desserts are not keto-friendly at all. This is especially true for butter made from grain-fed cattle. It is important to take note that a great keto-friendly dessert should contain healthy fat sources. Saturated fats or those that stay solid at room temperature are great fat sources. Another good fat to use is cold-pressed monosaturated fat. Thus, below are some of the best oils and fats that you can use when making keto-friendly desserts.

Coconut oil: Cold-pressed, organic, and virgin coconut oil is a must-have in making keto-friendly meals including desserts. It is a staple when making chocolate ganache as well as making rich and filling desserts.
Butter: It is crucial to use butter sourced from grass-fed cows because its constitution does not contain too much lactose – a type of sugar or simple carbohydrate obtained from milk. Butter from grass-fed cows infuses a delicious and aromatic appeal to all kinds of food.
Ghee: Ghee is clarified butter that is made by simmering butter in low heat to remove the milk solids and water. This is preferred alternative to grass-fed butter especially among people who suffer from dairy intolerance.
Other types of oils: Aside from those mentioned above, other types of fats that can be used to make keto-friendly desserts include macadamia nut oil, hemp seed oil, and olive oil. However, they are ideal in garnishing meals than cooking.

Keto-Friendly Sweeteners

Perhaps one of the biggest hurdles when making keto-friendly desserts is how to make desserts sweet yet keto-friendly. Fortunately, there are many types of keto-friendly sweeteners that you can use to make your favorite desserts. It is important to take note that when it comes to using keto-friendly sweeteners, using artificial sweeteners should be avoided at all cost. Below are examples of guilt-free sweeteners that you can use. A table for the sweetener conversion is also listed thereafter.

Lakanto: Lakanto is an all-natural sweetener made from the combination of erythritol and monk fruit extract. The sweet taste comes from the natural mogrosides thus making it low-carb and great for those following the Keto Diet. Aside from benefiting those following the Keto Diet, it can also benefit those who have diabetes. To use this sweetener, use in equal proportions as you would use white sugar.
Stevia : Stevia is a marvelous leaf that is as sweet as sugar. You can grow the herb and use the leaves to make delicious desserts. You can also buy stevia sweeteners from your local health store.

Type of sweetener	Substitution Equivalent Compared to Table Sugar
Type of sweetener	1 Tbsp	¼ cup	1/3 cup	½ cup	1 cup
Erythritol	1 Tbsp + 1 tsp	1/3 cup	1/3 cup + 2 Tbsp	2/3 cup	1 1/3 cup
Monk Extract	1/25 tsp	1/6 tsp	¼ tsp	1/3 tsp	2/3 tsp
Lakanto	1 Tbsp	¼ cup	1/3 cup	½ cup	1 cup
Stevia extract	1/8 tsp	½ tsp	2/3 tsp	1 tsp	2 tsp

Other Essential Ingredients

Aside from the basic ingredients already mentioned, it is also important to stock up on other keto-friendly items that will help you make great keto-friendly desserts. Below are other ingredients that you can use to make successful and delicious keto-friendly munchies.

Psyllium husk powder: Aside from being used as a colon cleanser, psyllium husk powder can also give the finished product a crumb-like texture. It can be used to make pies and breads.
Xanthan gum: Conventional thickeners are often starch-based. Instead of using cornstarch or cassava starch to thicken desserts, you can use xanthan gum as a carb-free substitute.

Tips When Making Keto-Friendly Desserts

Making keto-friendly desserts can may require several changes on the procedures. This is to ensure that the ingredients are cooked thoroughly, and that the dessert comes out good. Below are some tips when making keto-friendly desserts.

When using high fat flour substitute, use less oil but use more binder to provide more structure to the dessert. This is especially true when making breads, muffins, and cakes.
Add extra raising agent for more volume and structure. Rising agents such as baking powder and baking soda can be helpful in improving the structure of keto-friendly desserts. Omit using yeast because it mainly feeds on the sugar contained in wheat.
When making batters for pancakes, muffins, or cakes, do not thin out by using too much water. Thinning out the batter would result to nothing but soggy mess. Low-carb batters need to be thicker than conventional batters.
When baking keto-friendly cakes and pastries, use a lower temperature (25 0 F lower) than you would normally bake conventional pastries. Although you will cook for a longer period of time, it will save your desserts from browning too quickly or burning due to high temperature.
Always allow your keto-friendly desserts (particularly the cooked or baked ones) to sit and cool completely for a few hours to allow them to hold together completely.
Lastly, store your ingredients properly to avoid them from spoiling. Keto-friendly flours, for instance, have poorer shelf lives compared with wheat flour. Storing them in a cool dark place can improve their shelf lives.

If you are one of the many people who are still skeptical whether you can make delicious keto-friendly desserts, then the next sections in this book will give you details on recipes that you can make and satisfy your cravings for dessert.

Chapter 2: Bread Recipes

Simple Breakfast Bread

Serves: 16

Cooking Time: 30 minutes

Preparation Time: 15 minutes

Ingredients:

● 6 large organic eggs (whites and yolks separated)

● ¼ tsp. cream of tartar

● 1½ C. almond flour

● 3 tsp. organic baking powder

● Pinch of salt

● ¼ C. butter, melted

● 6 drops liquid stevia

Instructions:

1) Preheat the oven to 375 degrees F. Generously, grease an 8x4-inch loaf pan.

2) In a glass bowl add the egg whites and cream of tartar and beat until soft peaks form.

3) In a food processor, add the flour, baking powder, salt, egg yolks, 1/3 of the whipped egg whites, butter and stevia and pulse until well combined.

4) Add the remaining egg whites and pulse on low speed gently process until just combined.

5) Place the mixture into the prepared bread loaf pan evenly and with your hands, press to smooth the top surface.

6) Bake for about 30 minutes or until a toothpick inserted in the center comes out clean.

7) Remove the loaf pan from oven and place onto a wire rack to cool for at least 10-15 minutes.

8) Carefully, invert the bread onto the rack to cool completely.

9) With a sharp knife, cut the bread loaf into the desired sized slices and serve.

Nutrition Information:

Calories per serving: 116; Carbohydrates: 2.9g; Protein: 4.6g; Fat: 9.7g; Sugar: 0.1g; Sodium: 63mg; Fiber: 1.2g

Fluffy White Bread

Serves: 16

Cooking Time: 40 minutes

Preparation Time: 15 minutes

Ingredients:

● 1 C. blanched almond flour

● ¼ C. coconut flour

● ¼ tsp. xanthan gum

● 1½ tbsp. Erythritol

● 2 tsp. organic baking powder

● ¼ tsp. salt

● 1/3 C. butter, melted

● 12 large organic egg whites

● ¼ tsp. cream of tartar

Instructions:

1) Preheat the oven to 325 degrees F. Line an 8½x4½-inch loaf pan with parchment paper.

2) In a large food processor, add the flours, xanthan gum, Erythritol, baking powder and salt and pulse until well combined.

3) Add the butter and pulse until a crumbly mixture is formed.

4) In a larger bowl, add the egg whites and cream of tartar and with a hand mixer, beat until stiff peaks form.

5) Place the mixture into the prepared bread loaf pan evenly and with your hands, press to smooth the top surface.

6) Bake for about 40 minutes or until a toothpick inserted in the center comes out clean.

7) Remove the loaf pan from oven and place onto a wire rack to cool for at least 10-15 minutes.

8) Carefully, invert the bread onto the rack to cool completely.

9) With a sharp knife, cut the bread loaf into the desired sized slices and serve.

Nutrition Information:

Calories per serving: 97; Carbohydrates: 3.3g; Protein: 4.5g; Fat: 7.4g; Sugar: 0.2g; Sodium: 91mg; Fiber: 1.4g

Easy Sandwich Bread

Serves: 14

Cooking Time: 45 minutes

Preparation Time: 15 minutes

Ingredients:

● 2 C. almond flour

● 4 tbsp. psyllium husks

● ½ tsp. xanthan gum

● 1½ tsp. organic baking powder

● Pinch of salt

● 2 organic eggs

● 2 organic egg whites

● ¼ C. butter, melted

● ½ C. plus 2 tbsp. warm water

Instructions:

1) Preheat the oven to 350 degrees F. Line an 8½x4½-inch loaf pan with parchment paper.

2) In a bowl, add the flour, psyllium husks, xanthan gum, baking powder and salt and mix well.

3) In a another large bowl, add the eggs and egg whites and beat well.

4) Add the flour mixture, butter and water and mix until a smooth dough forms.

5) Place the mixture into the prepared bread loaf pan evenly and with your hands, press to smooth the top surface.

6) Bake for about 45 minutes or until a toothpick inserted in the center comes out clean.

7) Remove the loaf pan from oven and place onto a wire rack to cool for at least 10-15 minutes.

8) Carefully, invert the bread onto the rack to cool completely.

9) With a sharp knife, cut the bread loaf into the desired sized slices and serve.

Nutrition Information:

Calories per serving: 142; Carbohydrates: 5.3g; Protein: 4.8g; Fat: 11.5g; Sugar: 0.1g; Sodium: 59mg; Fiber: 3.1g

Soft Almond Milk Bread

Serves: 10

Cooking Time: 50 minutes

Preparation Time: 15 minutes

Ingredients:

● ½ C. coconut flour

● ¼ tsp. baking soda

● ¼ tsp. salt

● 6 organic eggs

● ¼ C. unsweetened almond milk

● ¼ C. coconut oil, melted

Instructions:

1) Preheat the oven to 350 degrees F. Line an 8×4-inch loaf pan with parchment paper.

2) In a bowl add the coconut flour, baking soda and salt and mix well.

3) In another bowl add the eggs, almond milk and coconut oil and beat until well combined.

4) Add the flour mixture and mix until just combined.

5) Place the mixture into the prepared bread loaf pan evenly and with your hands, press to smooth the top surface.

6) Bake for about 40-50 minutes or until a toothpick inserted in the center comes out clean.

7) Remove the loaf pan from oven and place onto a wire rack to cool for at least 10-15 minutes.

8) Carefully, invert the bread onto the rack to cool completely.

9) With a sharp knife, cut the bread loaf into the desired sized slices and serve.

Nutrition Information:

Calories per serving: 110; Carbohydrates: 4.3g; Protein: 4.1g; Fat: 8.8g; Sugar: 2.4g; Sodium: 132mg; Fiber: 2.4g

Egg-Free Bread

Serves: 12

Cooking Time: 50 minutes

Preparation Time: 15 minutes

Ingredients:

● ½ C. psyllium husks

● 1 C. boiling water

● 2/3 C. almond flour

● 1/3 C. coconut flour

● ½ tsp. baking soda

● 1 tsp. cream of tartar

● ½ tsp. salt

● ½ C. butter, melted

● 3 tbsp. coconut oil, melted

Instructions:

1) Preheat the oven to 325 degrees F. Line an 8x4-inch loaf pan with parchment paper.

2) In a food processor, add the psyllium husks and boil water and mix well.

3) Add the flours, baking soda, cream of tartar and salt and mix until well combined.

4) Add the butter and coconut oil and mix until a dough forms.

5) Place the mixture into the prepared bread loaf pan evenly and with your hands, press to smooth the top surface.

6) Bake for about 40-50 minutes or until a toothpick inserted in the center comes out clean.

7) Remove the loaf pan from oven and place onto a wire rack to cool for at least 10-15 minutes.

8) Carefully, invert the bread onto the rack to cool completely.

9) With a sharp knife, cut the bread loaf into the desired sized slices and serve.

Nutrition Information:

Calories per serving: 148; Carbohydrates: 3.7g; Protein: 1.9g; Fat: 14.4g; Sugar: 0g; Sodium: 206mg; Fiber: 2g

Crumbly Collagen Bread

Serves: 8

Cooking Time: 40 minutes

Preparation Time: 15 minutes

Ingredients:

● 5 organic eggs (yolks and whites separated)

● 6 tbsp. almond flour

● ½ C. unflavored grass-fed collagen protein powder

● 1 tsp. xanthan gum

● 1 tsp. organic baking powder

● 1 tsp. stevia powder

● Pinch of salt

● 1 tbsp. coconut oil, melted

Instructions:

1) Preheat the oven to 325 degrees F. Generously, grease the bottom of a loaf pan.

2) In a larger glass bowl, add the egg whites and beat until stiff peaks form.

3) In a large bowl, add the flour, protein powder, xanthan gum, baking powder, stevia powder and salt and mix well.

4) In another large bowl, add the coconut oil and egg yolks and beat until well combined.

5) Add the flour mixture and mix until just combined.

6) In the bowl of the whipped egg whites, add the flour mixture and mix until a thick and a little gooey mixture is formed.

7) Place the mixture into the prepared bread loaf pan evenly and with your hands, press to smooth the top surface.

8) Bake for about 40 minutes or until a toothpick inserted in the center comes out clean.

9) Remove the loaf pan from oven and place onto a wire rack to cool for at least 10-15 minutes.

10) Carefully, invert the bread onto the rack to cool completely.

11) With a sharp knife, cut the bread loaf into the desired sized slices and serve.

Nutrition Information:

Calories per serving: 131; Carbohydrates: 2.1g; Protein: 15.6g; Fat: 6.9g; Sugar: 0.2g; Sodium: 81mg; Fiber: 1g

Protein Rich Bread

Serves: 14

Cooking Time: 1 hour 10 minutes

Preparation Time: 20 minutes

Ingredients:

● ½ C. raw pumpkin seeds

● ½ C. raw hazelnuts

● ½ C. raw almonds

● 1 C. raw sunflower seeds

● ½ C. chia seeds

● ½ C. golden flax seeds

● ½ C. psyllium husks

● ¼ C. golden flax seeds meal

● 1 tsp. salt

● 1 tsp. powdered stevia

● 3 tbsp. butter, melted

● 1½ C. warm water

Instructions:

1) Preheat the oven to 350 degrees F. Line a bread loaf pan with a parchment paper.

2) In a food processor, add the pumpkin seeds, hazelnuts and almonds and pulse until a coarse flour like mixture is formed.

3) In a large bowl, add the nuts mixture, sunflower seeds, chia seeds, flax seeds, psyllium husks, flax seeds meal, salt, powder stevia, coconut oil and warm water and mix until well combined.

4) Place the mixture into the prepared bread loaf pan evenly and with your hands, press to smooth the top surface.

5) Bake for about 45 minutes.

6) Carefully with the help of the parchment paper, transfer the bread loaf onto a baking sheet

7) Bake for about 15-25 minutes or until a toothpick inserted in the center comes out clean.

8) Remove the baking sheet from oven and place onto a wire rack to cool for about 15 minutes.

9) Carefully, invert the bread onto the wire rack to cool completely before slicing.

10) With a sharp knife, cut the bread loaf into the desired sized slices and serve.

Nutrition Information:

Calories per serving: 200; Carbohydrates: 11.4g; Protein: 7g; Fat: 15.2g; Sugar: 0.4g; Sodium: 209mg; Fiber: 8.7g

Versatile Walnut Bread

Serves: 15

Cooking Time: 40 minutes

Preparation Time: 15 minutes

Ingredients:

● 2½ C. almond flour

● 4 tbsp. psyllium husks

● ½ C. Erythritol

● 1 tsp. organic baking powder

● 1½ tbsp. ground cinnamon, divided

● ½ tsp. salt

● ½ C. hot water

● 4 organic eggs

● ¼ C. unsalted butter, melted

● ¼ C. walnuts, chopped

Instructions:

1) Preheat the oven to 375 degrees F. Grease a large bread loaf pan.

2) In a bowl, add the almond flour, psyllium husk, Erythritol, baking powder, 1 tbsp. of the cinnamon, and salt and mix well.

3) Add the hot water and with a rubber spatula, stir until well combined.

4) Add the eggs and butter and mix until well combined.

5) Place half of the mixture into the prepared loaf pan and sprinkle with the remaining cinnamon.

6) Place the remaining mixture on top evenly and with a knife, swirl the mixture to create a pattern.

7) Now, place the walnuts on top evenly.

8) Bake for about 40 minutes or until a toothpick inserted in the center comes out clean.

9) Remove the bread pan from oven and place onto a wire rack to cool for about 10 minutes.

10) Carefully invert the bread onto the wire rack to cool completely before serving.

11) With a sharp knife, cut the bread loaf in desired sized slices and serve.

Nutrition Information:

Calories per serving: 175; Carbohydrates: 6.3g; Protein: 6g; Fat: 14.4g; Sugar: 0.1g; Sodium: 124mg; Fiber: 3.7g

Morning Glory Cinnamon Bread

Serves: 8

Cooking Time: 20 minutes

Preparation Time: 15 minutes

Ingredients:

● 8 organic eggs (whites and yolks separated)

● 1/3 C. coconut flour, sifted and divided

● 1/3 C. almond flour

● 1/3 C. unsweetened coconut milk

● ¼ C. yacon syrup

● 1½ tbsp. ground cinnamon

Instructions:

1) Preheat the oven to 350 degrees F. Line a loaf pan with parchment paper.

2) In a small bowl, beat the egg whites until stiff peaks form.

3) Add half of the coconut flour and gently, stir to combine.

4) In another bowl, add the egg yolks, almond flour, coconut milk, yacon syrup and cinnamon and beat until well combined.

5) Gently, fold egg white mixture into the flour mixture.

6) Add the remaining coconut flour and mix well.

7) Place the mixture into the prepared bread loaf pan evenly and with your hands, press to smooth the top surface.

8) Bake for about 18-20 minutes or until a toothpick inserted in the center comes out clean.

9) Remove the bread pan from oven and place onto a wire rack to cool for about 15 minutes.

10) Carefully, invert the bread onto the wire rack to cool completely before slicing.

11) With a sharp knife, cut the bread loaf into the desired sized slices and serve.

Nutrition Information:

Calories per serving: 141; Carbohydrates: 11g; Protein: 7.3g; Fat: 8.9g; Sugar: 4g; Sodium: 74mg; Fiber: 3.2g

Gooey Cinnamon Bread

Serves: 12

Cooking Time: 55 minutes

Preparation Time: 20 minutes

Ingredients:

For Cinnamon Mixture:

● 1 tbsp. stevia powder

● 1 tsp. ground cinnamon

For Bread:

● 2/3 C. almond flour

● 1/3 C. coconut flour

● ½ C. Erythritol

● ½ tsp. xanthan gum

● 1 tsp. organic baking powder

● ¼ tsp. stevia powder

● ½ tsp. ground cinnamon

● ½ tsp. salt

● 7 large organic eggs

● ½ C. butter, melted

● 3 tbsp. coconut oil, melted

● 1 tsp. organic vanilla extract

Instructions:

1) Preheat the oven to 350 degrees F. Grease a 9x5-inch loaf pan.

2) For cinnamon mixture: in a bowl, mix together the stevia and cinnamon. Set aside.

3) For bread: in a bowl, add the flours, Erythritol, xanthan gum, baking powder, cinnamon and salt and mix well.

4) In a food processor, add the eggs, butter, coconut oil and vanilla extract and pulse until well combined.

5) Add the flour mixture and pulse until well combined.

6) Place about half of the flour mixture into the bowl of the cinnamon mixture and mix until well combined.

7) Place half of the remaining flour mixture into the prepared loaf pan evenly.

8) Top with half of the cinnamon mixture, followed by the remaining flour mixture.

9) Now, place the remaining cinnamon mixture on top and with a knife, swirl it.

10) Bake for about 40 minutes.

11) Now, set the temperature of the oven to 325 degrees F.

12) Bake for about 15 minutes or until a toothpick inserted in the center comes out clean.

13) Remove the bread pan from oven and place onto a wire rack to cool for about 15 minutes.

14) Carefully, invert the bread onto the wire rack to cool completely before slicing.

15) With a sharp knife, cut the bread loaf into the desired sized slices and serve.

Nutrition Information:

Calories per serving: 192; Carbohydrates: 4.4g; Protein: 5.5g; Fat: 17.3g; Sugar: 0.3g; Sodium: 198mg; Fiber: 2.3g

Chapter 3: Muffin Recipes

Flourless Cream Cheese Muffins

Serves: 10

Cooking Time: 15 minutes

Preparation Time: 20 minutes

Ingredients:

● 2 (8-oz.) packages cream cheese

● ½ C. Erythritol

● 2 organic eggs

● ½ tsp. organic vanilla extract

● 1 tsp. ground cinnamon

Instructions:

1) Preheat the oven to 350 degrees F. Grease 10 cups of a muffin tin.

2) In a bowl, add the cream cheese, Erythritol, eggs and vanilla extract and beat until smooth.

3) Transfer the mixture into the prepared muffin cups evenly and then, sprinkle each with cinnamon.

4) Bake for about 20 minutes or until a toothpick inserted in the center comes out clean.

5) Remove the muffin tin from oven and place onto a wire rack to cool for about 10 minutes.

6) Carefully invert the muffins onto a wire rack to cool completely before serving.

Nutrition Information:

Calories per serving: 172; Carbohydrates: 1.5g; Protein: 4.5g; Fat: 16.7g; Sugar: 0.2g; Sodium: 147mg; Fiber: 0.1g

Flavored Cream Muffins

Serves: 12

Cooking Time: 20 minutes

Preparation Time: 15 minutes

Ingredients:

For Muffins:

● 1½ C. blanched almond flour

● 2 tbsp. psyllium husk powder

● 2 tsp. organic baking powder

● ½tsp. ground nutmeg

● ½ tsp. ground ginger

● ¼ tsp. ground allspice

● ½ C. powdered Swerve

● 5 tbsp. butter, softened

● 1 tsp. organic vanilla extract

● ½ C. heavy cream

● 2 large organic eggs

For Topping:

● 2 tbsp. butter, melted

● ¼ C. granulated Swerve

● 1 tsp. ground cinnamon

Instructions:

1) Preheat the oven to 350 degrees F. Line 12 cups of a muffin tin with paper liners.

2) In a bowl, mix together the flour, husk powder, baking powder and spices.

3) In another bowl, add the Swerve, butter and vanilla extract and with an electric mixer, beat until smooth.

4) Add the cream and eggs and beat until well combined.

5) Slowly, add the flour mixture and beat until well combined.

6) Place the mixture into the prepared muffin cups evenly.

7) Bake for about 18-20 minutes or until a toothpick inserted in the center comes out clean.

8) Remove the muffin tin from oven and place onto a wire rack to cool for about 10 minutes.

9) Carefully invert the muffins onto a wire rack to cool completely before serving.

10) Meanwhile, for topping: in a bowl, add all the ingredients and mix well.

11) Coat the muffins with the butter mixture and serve.

Nutrition Information:

Calories per serving: 181; Carbohydrates: 5.4g; Protein: 4.3g; Fat: 16.1g; Sugar: 0.1g; Sodium: 67mg; Fiber: 2.1g

Vanilla Cheesecake Muffins

Serves: 12

Cooking Time: 35½ minutes

Preparation Time: 15 minutes

Ingredients:

● 2/3 C. coconut flour

● 2 tsp. organic baking powder

● 2 oz. cream cheese

● 1 C. butter, chopped

● 1 C. coconut cream

● 1 C. Erythritol

● 1 tsp. organic vanilla extract

● 4 large organic eggs

Instructions:

1) Preheat the oven to 350 degrees F. Line 12 cups of a muffin tin with generously greased paper liners.

2) In a bowl, add the flour and baking powder and mix well. Set aside.

3) In a microwave-safe bowl, add the cream cheese and butter and microwave for about 30 seconds.

4) Remove from the microwave and stir well.

5) Add the coconut cream, Erythritol and vanilla extract and mix until well combined.

6) Add the butter mixture into the bowl of the flour mixture and mix until well combined.

7) Add the eggs and mix until well combined.

8) Place the cheese mixture into the prepared muffin cups evenly.

9) Bake for about 35 minutes or until a toothpick inserted in the center comes out clean.

10) Remove the muffin tin from oven and place onto a wire rack to cool for about 10 minutes.

11) Carefully invert the muffins onto a wire rack to cool completely before serving.

Nutrition Information:

Calories per serving: 250; Carbohydrates: 6.3g; Protein: 4g; Fat: 24.1g; Sugar: 0.9g; Sodium: 130mg; Fiber: 3.1g

Cake-Like Nut Muffins

Serves: 12

Cooking Time: 25 minutes

Preparation Time: 15 minutes

Ingredients:

● 2 C. unsalted macadamia nuts

● 2/3 C. unsweetened coconut, shredded and toasted lightly

● ½ C. almond flour

● ¼ C. granulated Erythritol

● 2 tbsp. unsweetened whey protein powder

● 2 tsp. fresh lime zest, grated

● 2 tsp. organic baking powder

● ½ tsp. baking soda

● ½ tsp. salt

● 6 oz. cream cheese, softened

● 2 organic eggs, beaten lightly

● ¼ C. unsweetened almond milk

● ¼ C. coconut oil, melted

● 10 drops stevia extract

● ½ C. macadamia nuts, chopped

For Glaze:

● 1/3 C. powdered Erythritol

● 2 tbsp. fresh lime juice

Instructions:

1) Preheat the oven to 325 degrees F. Line 12 cups of a muffin tin with paper liners.

2) In a food processor, fitted with a metal blade, add 2 C. of the macadamia nuts and pulse until just finely ground.

3) In a large bowl, add the ground macadamia nuts, coconut, flour, Erythritol, protein powder, lime zest, baking powder, baking soda and salt and mix well.

4) In another large bowl, add the cream cheese and beat until smooth.

5) Add the eggs and beat until well combined.

6) Add the flour mixture and beat until well combined.

7) Add the almond milk, coconut oil and stevia extract and beat until well combined.

8) Gently, fold in the chopped macadamia nuts.

9) Place the mixture into the prepared muffin cups evenly.

10) Bake for about 25 minutes or until a toothpick inserted in the center comes out clean.

11) Remove the muffin tin from oven and place onto a wire rack to cool for about 10 minutes.

12) Carefully invert the muffins onto a wire rack to cool completely before serving.

13) Meanwhile, for glaze: in a bowl, add the Erythritol and lime juice and beat until smooth.

14) Pour the glaze over cooled muffins and serve.

Nutrition Information:

Calories per serving: 339; Carbohydrates: 6g; Protein: 3.5g; Fat: 34.2g; Sugar: 1.4g; Sodium: 209mg; Fiber: 3.5g

Nutty Muffins

Serves: 12

Cooking Time: 20 minutes

Preparation Time: 15 minutes

Ingredients:

● 1 C. ground flax seeds

● ¼ C. coconut flour

● ½ C. granulated Erythritol

● 2 tsp. ground cinnamon

● ½ tsp. baking soda

● 4 organic eggs

● ½ C. olive oil

● 2 tsp. organic vanilla extract

● 1 tsp. fresh lemon juice

● 1 C. walnuts, chopped

Instructions:

1) Preheat the oven to 325 degrees F. Line 12 cups of a muffin tin with paper liners.

2) In a large bowl, add all the ingredients except the walnuts and with an electric mixer, mix until well combined.

3) Gently, fold in the walnuts.

4) Place the mixture into the prepared muffin cups evenly.

5) Bake for about 20 minutes or until a toothpick inserted in the center comes out clean.

6) Remove the muffin tin from oven and place onto a wire rack to cool for about 10 minutes.

7) Carefully invert the muffins onto a wire rack to cool completely before serving.

Nutrition Information:

Calories per serving: 211; Carbohydrates: 4.4g; Protein: 6.2g; Fat: 19g; Sugar: 0.5g; Sodium: 76mg; Fiber: 3.5g

Afternoon Teatime Muffins

Serves: 12

Cooking Time: 15 minutes

Preparation Time: 15 minutes

Ingredients:

For Muffins:

● 2 C. almond flour

● ½ C. coconut flour

● ¼ C. Erythritol

● 1½ tsp. organic baking powder

● 1 tsp. baking soda

● ¼ tsp. salt

● 4 organic eggs, beaten

● ¼ C. coconut cream

● ¼ C. coconut oil, melted

● 3 tbsp. fresh lime juice

● 3 tsp. fresh lime zest, grated

For Glaze:

● 2 tbsp. coconut cream

● 1 tbsp. Erythritol

● 1 tbsp. fresh lime juice

Instructions:

1) Preheat the oven to 350 degrees F. Generously, grease 12 cups of a muffin tin.

2) In a large bowl, add the flour, Erythritol, baking powder, baking soda and salt and mix well.

3) In another bowl, add the eggs, coconut cream, coconut oil and lime juice and beat until well combined.

4) Add the flour mixture and mix until just combined.

5) Gently, fold in the lime zest.

6) Place the mixture into the prepared muffin cups evenly.

7) Bake for about 15 minutes or until a toothpick inserted in the center comes out clean.

8) Remove the muffin tin from oven and place onto a wire rack to cool for about 10 minutes.

9) Carefully invert the muffins onto the wire rack to cool completely before frosting.

10) Meanwhile, for frosting: in a bowl, add all the ingredients and beat until light and fluffy.

11) Top each muffin with frosting and serve.

Nutrition Information:

Calories per serving: 188; Carbohydrates: 5.3g; Protein: 6.1g; Fat: 17.2g; Sugar: 0.7g; Sodium: 178mg; Fiber: 1.1g

Ultra-Moist Lemon Muffins

Serves: 6

Cooking Time: 18 minutes

Preparation Time: 15 minutes

Ingredients:

● ¼ C. heavy cream

● 2 organic eggs, yolks and whites separated

● 3 tbsp. Swerve

● 1 tsp. organic baking powder

● 1 large lemon, zested and juiced

● 1½ C. almond flour

Instructions:

1) Preheat the oven to 350 degrees F. Grease 6 cups of a muffin tin.

2) In a bowl, add the heavy cream, egg yolks, Swerve, baking powder and lemon zest and beat until well combined.

3) Add the almond flour and lemon juice and mix until well combined.

4) In another clean bowl, add the egg whites and beat until soft peaks form.

5) Slowly, add the whipped egg whites into the flour mixture and gently, stir to combine.

6) Place the mixture into the prepared muffin cups evenly.

7) Bake for about 15-18 minutes or until a toothpick inserted in the center comes out clean.

8) Remove the muffin tin from oven and place onto a wire rack to cool for about 10 minutes.

9) Carefully invert the muffins onto a wire rack to cool completely before serving.

Nutrition Information:

Calories per serving: 202; Carbohydrates: 7.3g; Protein: 8g; Fat: 14.4g; Sugar: 1.2g; Sodium: 23mg; Fiber: 3.1g

Old-Fashioned Gingerbread Muffins

Serves: 12

Cooking Time: 25 minutes

Preparation Time: 15 minutes

Ingredients:

● 1½ C. almond flour

● ¼ C. granulated Erythritol

● ¼ C. unsweetened vanilla whey protein powder

● 2 tsp. organic baking powder

● ½ tsp. baking soda

● 1 tsp. ground ginger

● 1 tsp. ground cinnamon

● ½ tsp. ground cloves

● ¼ tsp. salt

● 8 oz. cream cheese, softened

● 2 large organic eggs

● 3 tbsp. unsweetened almond milk

● 16 drops liquid stevia

Instructions:

1) Preheat the oven to 325 degrees F. Line 12 cups of a muffin tin with paper liners.

2) In a bowl, add the flour, Erythritol, protein powder, baking powder, baking soda, spices and salt and mix well

3) In another bowl, add the cream cheese and with an electric mixer, beat until smooth.

4) Add the eggs, one at a time, and beat well after each addition.

5) Add the almond milk and stevia and beat until just combined.

6) Add the flour mixture and beat until just combined.

7) Place the mixture into the prepared muffin cups evenly.

8) Bake for about 20-25 minutes or until a toothpick inserted in the center comes out clean.

9) Remove the muffin tin from oven and place onto a wire rack to cool for about 10 minutes.

10) Carefully invert the muffins onto a wire rack to cool completely before serving.

Nutrition Information:

Calories per serving: 169; Carbohydrates: 4.5g; Protein: 7.4g; Fat: 14.6g; Sugar: 0.7g; Sodium: 178mg; Fiber: 1.7g

Incredibly Delicious Muffins

Serves: 12

Cooking Time: 25 minutes

Preparation Time: 15 minutes

Ingredients:

For Muffins:

● ½ C. plus 2 tbsp. coconut flour

● 1 C. monk fruit sweetener

● 1 tsp. baking soda

● 1 tsp. cream of tartar

● Salt, to taste

● 4 eggs

● ½ C. unsalted butter, melted

● 1 tbsp. organic strawberry extract

For Topping:

● 3 oz. cream cheese, softened

● 1 tbsp. heavy whipping cream

● 1¼ tbsp. powdered monk fruit sweetener

● ½ tsp. organic vanilla extract

Instructions:

1) Preheat oven to 350 degrees. Line 12 cups of a muffin tin with paper liners.

2) For muffins: in a bowl, add the flour, fruit sweetener , baking soda, cream of tartar and salt and mix well.

3) In another bowl, add the eggs, butter and strawberry extract and with an electric mixer, beat until well combined.

4) Add the flour mixture and beat until well combined.

5) For topping: in a bowl add all the ingredients and mix until well combined.

1) Place the flour mixture into the prepared muffin cups evenly and top each with the topping mixture.

6) With a toothpick, swirl the topping into the flour mixture.

7) Bake for about 25-30 minutes or until a toothpick inserted in the center comes out clean.

8) Remove the muffin tin from oven and place onto a wire rack to cool for about 10 minutes.

9) Carefully invert the muffins onto a wire rack to cool completely before serving.

Nutrition Information:

Calories per serving: 147; Carbohydrates: 4.8g; Protein: 3.3g; Fat: 12.7g; Sugar: 0.3g; Sodium: 212mg; Fiber: 2.5g

Vitamin Rich Muffins

Serves: 24

Cooking Time: 25 minutes

Preparation Time: 15 minutes

Ingredients:

● 2½ C. almond flour

● 1 C. unsweetened coconut flakes

● 3 tsp. organic baking powder

● ½ tsp. salt

● 8 oz. cream cheese, softened

● ½ C. butter, softened

● 2¼ C. Swerve

● 8 organic eggs

● 1 tsp. organic vanilla extract

● ½ tsp. fresh lemon rind, grated

● 2 C. fresh cranberries

● 4 tbsp. fresh lemon juice

Instructions:

1) Preheat the oven to 350 degrees F. Line 24 cups of 2 muffin tins with paper liners.

2) In a bowl, add the flour, coconut flakes, baking powder and salt and mix well.

3) In a large bowl of the stand mixer, add the cream cheese and butter and beat on high speed until light and fluffy.

4) Add the Swerve and beat until well combined.

5) Add the eggs, one at a time and beat until well combined.

6) Add the flour mixture, vanilla extract and lemon rind and mix well.

7) Transfer the mixture into a bowl, gently, fold in the cranberries and lemon juice.

8) Place the mixture into the prepared muffin cups evenly.

9) Bake for about 20-25 minutes or until a toothpick inserted in the center comes out clean.

10) Remove the muffin tins from oven and place onto 2 wire racks to cool for about 10 minutes.

11) Carefully invert the muffins onto the wire racks to cool completely before serving.

Nutrition Information:

Calories per serving: 173; Carbohydrates: 4.9g; Protein: 5.3g; Fat: 15.5g; Sugar: 0.9g; Sodium: 116mg; Fiber: 1.9g

Chapter 4: Cookie Recipes

Highly Nutritious Cookies

Serves: 15

Preparation Time: 15 minutes

Ingredients:

● ½ C. macadamia nuts

● ½ C. raw pecans

● 1 C. unsweetened coconut flakes

● 2 tbsp. butter, softened

● Pinch of salt

Instructions:

1) In a food processor, add the macadamia nuts and pecans and pulse until ground finely.

2) Transfer the nut mixture into a bowl with the coconut flakes, butter and salt and mix well.

3) With a tablespoon, place the mixture onto a parchment lined cookie sheet in a single layer.

4) Freeze for about 1 hour before serving.

Nutrition Information:

Calories per serving: 94; Carbohydrates: 2.3g; Protein: 1.1g; Fat: 9.5g; Sugar: 0.4g; Sodium: 23mg; Fiber: 1.4g

3 Ingredients Cookies

Serves: 12

Preparation Time: 15 minutes

Ingredients:

● 2 C. almond butter

● 1 C. coconut flour, sifted

● 2/3 C. yacon syrup

Instructions:

1) In a large bowl, add all the ingredients and mix until well combined.

2) Make 12 equal sized balls from the mixture and arrange onto a parchment lined cookie sheet in a single layer.

3) With your palm, flatten each dough ball slightly.

4) Freeze until set before serving.

Nutrition Information:

Calories per serving: 79; Carbohydrates: 11g; Protein: 1.9g; Fat: 2.5g; Sugar: 3.2g; Sodium: 6mg; Fiber: 4.1g

Energy Booster Cookies

Serves: 10

Preparation Time: 15 minutes

Ingredients:

● 1½ C. almond flour

● ¼ C. coconut flour

● 2 scoops unflavored gelatin powder

● 2 tbsp. powdered Erythritol

● ½ tsp. ground cinnamon

● ½ C. almond butter, melted

● 3 tbsp. yacon syrup

● 1 tbsp. unsweetened coconut milk

Instructions:

1) In a bowl, add the flours, protein powder, Erythritol and cinnamon and mix well.

2) In another bowl, add the almond butter and yacon syrup and beat until well combined.

3) Add the flour mixture and mix until a crumbly mixture forms.

4) Add the coconut milk and mix until well combined.

5) Make 10 equal sized balls from the mixture.

6) Arrange the balls onto a parchment paper lined cookie sheet in a single layer and with a fork, press each ball slightly.

7) Freeze for about 20 minutes or until set before serving.

Nutrition Information:

Calories per serving: 120; Carbohydrates: 7.2g; Protein: 8.1g; Fat: 7.9g; Sugar: 2.3g; Sodium: 8mg; Fiber: 2.6g

Australian Chocolate Cookies

Serves: 20

Preparation Time: 15 minutes

Ingredients:

● 1½ C. almond butter

● ½ C. yacon syrup

● 1½ C. almond flour

● ¼ C. ground flaxseed

● 1½ C. cacao powder

Instructions:

1) In a microwave-safe bowl, add the almond butter and yacon syrup and microwave for about 1½-2 minutes or until melted, stirring after every 30 seconds.

2) Remove from the microwave and set aside.

3) In a large bowl, add the flour, flaxseed and cacao powder and mix well.

4) Add the almond butter mixture and mix until well combined.

5) Make 20 equal sized balls from the mixture and arrange onto a parchment lined cookie sheet in a single layer.

6) With your palm, flatten each dough ball slightly.

7) Freeze until set before serving.

Nutrition Information:

Calories per serving: 95; Carbohydrates: 8.8g; Protein: 3.6g; Fat: 6.9g; Sugar: 2.6g; Sodium: 3mg; Fiber: 3.2g

Birthday Party Cookies

Serves: 18

Cooking Time: 1½ minutes

Preparation Time: 15 minutes

Ingredients:

● ½ C. almond butter

● ½ C. butter

● ¾ C. powdered Erythritol

● ½ C. cacao powder

● 1 tsp. organic vanilla extract

● ½ tsp. salt

● 1 C. almonds, sliced

● 1 C. coconut chips

Instructions:

1) In a microwave-safe bowl, add the almond butter and butter and microwave for about 1-1½ minutes or until melted, stirring after every 30 seconds.

2) Add the Erythritol, cacao powder, vanilla extract and salt and beat until well combined.

3) Gently, fold in the almonds and coconut.

4) Make 18 equal sized balls from the mixture and arrange onto a parchment lined cookie sheet in a single layer.

5) With your palm, flatten each dough ball slightly.

6) Freeze until set before serving.

Nutrition Information:

Calories per serving: 120; Carbohydrates: 5.9g; Protein: 2.1g; Fat: 10.7g; Sugar: 2.9g; Sodium: 102mg; Fiber: 1.8g

Pillow Soft Cookies

Serves: 24

Cooking Time: 15 minutes

Preparation Time: 15 minutes

Ingredients:

● 3 C. almond flour

● ¼ tsp. salt

● ½ C. Erythritol

● 2 oz. cream cheese, softened

● ¼ C. butter, softened

● 1 large organic egg white

● 2 tsp. organic vanilla extract

Instructions:

1) Preheat the oven to 350 degrees F. Line 2 large cookie sheet with parchment paper.

2) In a bowl, add the flour and salt and mix well.

3) In the bowl of a stand mixer, add the Erythritol, cream cheese and butter and mix until fluffy and light.

4) Add the egg white and vanilla extract and mix until well combined.

5) Slowly, add flour mixture, ½ C. at a time and beat until a little crumbly dough forms.

6) With a medium cookie scooper, place the mixture onto the prepared baking sheets about 1-inch apart and with your hand, flatten each cookie slightly.

7) Bake for about 15 minutes or until edges become golden brown.

8) Remove from the oven and place the cookie sheets onto a wire rack to cool for about 5 minutes.

9) Carefully, invert the cookies onto the wire rack to cool completely before serving.

Nutrition Information:

Calories per serving: 107; Carbohydrates: 3.1g; Protein: 3.4g; Fat: 9.7g; Sugar: 0.6g; Sodium: 45mg; Fiber: 1.5g

Chapter 5: Ice Cream & Ice Pops Recipes

Delicious Cinnamon Ice Cream

Serves: 6

Preparation Time: 15 minutes

Ingredients:

● 1 tbsp. unsweetened gelatin powder

● 1 tbsp. cold water

● 2 tbsp. hot water

● 27 oz. canned unsweetened coconut milk

● 1 tbsp. MCT oil

● 2 tsp. ground cinnamon

● 2 tsp. cinnamon liquid stevia

● 1 tsp. organic vanilla extract

● Pinch of salt

Instructions:

1) In a small bowl, add the gelatin powder and cold water and mix well.

2) Now, add the hot water and mix until gelatin powder is dissolved completely.

3) In a high-speed blender, add the coconut milk, MCT oil, cinnamon, stevia, vanilla extract and salt and pulse on high speed until smooth.

4) Add the gelatin mixture and pulse on high speed until smooth.

5) Transfer the mixture into an ice cream maker and process according to manufacturer’s instructions.

6) Now, transfer the ice cream into an airtight container and freeze for at least 1-2 hours before serving.

Nutrition Information:

Calories per serving: 323; Carbohydrates: 7.8g; Protein: 4g; Fat: 32.8g; Sugar: 4.4g; Sodium: 49mg; Fiber: 3.2g

No-Churn Ice Cream

Serves: 4

Preparation Time: 15 minutes

Ingredients:

● 1½ C. unsweetened coconut milk

● 1/3 C. chia seeds

● 2 tsp. organic vanilla extract

● Pinch of ground cinnamon

● ½ tbsp. instant coffee powder

Instructions:

1) In a large bowl, add all the ingredients except coffee and stir to combine.

2) Sprinkle with coffee powder.

3) Cover and refrigerate for 6-8 hours.

4) Now, transfer the mixture into an airtight container.

5) Cover and freeze for about 4-6 hours or until desired consistency is achieved.

Nutrition Information:

Calories per serving: 62; Carbohydrates: 5.1g; Protein: 2g; Fat: 4.8g; Sugar: 0.3g; Sodium: 0mg; Fiber: 3.8g

Best-Ever Strawberry Ice Cream

Serves: 8

Preparation Time: 15 minutes

Ingredients:

● 1 lb. fresh strawberries, hulled and sliced

● ¼-½ tsp. liquid stevia

● 2 C. whipped cream

● 1 tbsp. tapioca starch

● 1 tsp. organic vanilla extract

Instructions:

1) In a powerful blender, add all the ingredients and pulse until smooth.

2) Transfer the mixture into a freezer safe bowl and freeze for about 30 minutes.

3) Remove from freezer and beat well.

4) Now, transfer the mixture into an ice cream maker and process according to manufacturer’s instructions.

5) Now, transfer into an airtight container.

6) Freeze to set for at least 3-4 hours, stirring after every 30 minutes.

Nutrition Information:

Calories per serving: 112; Carbohydrates: 6.4g; Protein: 1g; Fat: 9.4g; Sugar: 2.9g; Sodium: 11mg; Fiber: 1.1g

Cheesecake Ice Cream

Serves: 7

Cooking Time: 5 minutes

Preparation Time: 15 minutes

Ingredients:

● ½ C. Erythritol

● 3 organic egg yolks

● 1½ C. heavy cream

● 1 C. unsweetened almond milk

● 4 oz. cream cheese, softened

● ½ tsp. xanthan gum

● ½ tsp. organic vanilla extract

● ½ tsp. monk fruit liquid extract

● ¼ tsp. liquid stevia

● 1 C. fresh raspberries

● 1 packet powdered stevia

Instructions:

1) In a bowl, add the Erythritol and egg yolks and beat until well combined. Set aside.

2) In a medium pan, add the cream and almond milk and bring to boil.

3) Slowly, add the hot cream mixture into egg yolk mixture, beating continuously until well combined.

4) In the same pan, add the mixture over medium heat and cook until mixture becomes thick, stirring continuously.

5) Remove from the heat and place the remaining ingredients except raspberries and stevia packet, beating continuously until smooth.

6) Transfer the mixture into a bowl.

7) Arrange the bowl into an ice bath to cool completely.

8) Transfer the mixture into an ice cream maker and process according to manufacturer’s instructions.

9) In a bowl, add raspberries and stevia packet and with a fork, mash well.

10) In an airtight container, place half of ice cream mixture and top with half of mashed raspberries.

11) With a wooden skewer, swirl the mixture.

12) Repeat with the remaining ice cream mixture and mashed raspberries.

13) Freeze for about 2 hours before serving.

Nutrition Information:

Calories per serving: 422; Carbohydrates: 6g; Protein: 4.7g; Fat: 43.1g; Sugar: 1g; Sodium: 114mg; Fiber: 1.5g

Contest Winning Ice Cream

Serves: 6

Cooking Time: 10 minutes

Preparation Time: 15 minutes

Ingredients:

● 2 tbsp. butter

● 1 C. heavy cream

● 1/3 C. Erythritol

● Dash of liquid stevia

● 2 organic egg yolks

● 1 tsp. organic vanilla extract

● 2/3 C. pecans, chopped

● 1/8 tsp. xanthan gum

Instructions:

1) In a pan, add the butter over low heat and cook until browned slightly, stirring frequently.

2) In the pan, place the cream and bring to a slow boil.

3) Reduce the heat to very low.

4) Add the Erythritol and stir until dissolved completely.

5) Remove the pan from heat and place the cream mixture into a bowl.

6) Add the stevia and mix until well combined.

7) With an electric hand mixer, blend until well combined.

8) Slowly, add the xanthan gum, beating at medium speed until well combined.

9) In a small bowl, place the egg yolks and vanilla extract and beat until well combined.

10) Add the egg yolk mixture into the cream mixture and beat until well combined.

11) Gently, fold in the pecans and xanthan gum.

12) Place the mixture into ice cream maker and process according to manufacturer’s instructions.

13) Now, place the mixture into an airtight container and freeze overnight before serving.

Nutrition Information:

Calories per serving: 224; Carbohydrates: 3.4g; Protein: 2.9g; Fat: 22.9g; Sugar: 0.7g; Sodium: 49mg; Fiber: 2.1g

Light Coconut Popsicles

Serves: 10

Cooking Time: 5 minutes

Preparation Time: 15 minutes

Ingredients:

● 1 (13½-oz.) can unsweetened coconut milk

● 1 C. unsweetened dried coconut flakes

● 2 large organic eggs

● 1/3 C. granulated Erythritol

● ½ C. unsweetened almond milk

● 1 tsp. organic vanilla extract

Instructions:

1) In a pan, add the coconut milk, coconut flakes, Erythritol and eggs and beat until well combined.

2) Place the pan over low heat and bring to a gentle simmer, stirring frequently.

3) Remove from the heat and stir in the almond milk and vanilla extract until well combined.

4) Transfer the mixture into Popsicle molds evenly.

5) Insert 1 Popsicle stick in each mold and freeze for about 5 hours or until set.

6) Remove the Popsicle molds from freezer and run under warm water until all popsicles loosen up.

7) Serve immediately.

Nutrition Information:

Calories per serving: 46; Carbohydrates: 1.8g; Protein: 1.7g; Fat: 3.6g; Sugar: 0.1g; Sodium: 23mg; Fiber: 0.9g

Blueberry Smoothie Popsicles

Serves: 4

Preparation Time: 15 minutes

Ingredients:

● 1 C. frozen blueberries

● ¼ C. chilled full-fat unsweetened coconut milk

● ½ tsp. liquid stevia

● 2 tbsp. fresh lime juice

● 4-6 ice cubes, crushed

Instructions:

1) In a high-speed blender, place the blueberries, coconut milk, stevia, lime juice and ice cubes and pulse until smooth.

2) Transfer the pureed mixture in 4 Popsicle molds evenly.

3) Insert 1 Popsicle stick in each mold and freeze for about 2 hours or until set.

4) Remove the Popsicle molds from freezer and run under warm water until all popsicles loosen up.

5) Serve immediately.

Nutrition Information:

Calories per serving: 56; Carbohydrates: 6.2g; Protein: 0.6g; Fat: 3.7g; Sugar: 4.1g; Sodium: 3mg; Fiber: 1.2g

Berries Blast Popsicles

Serves: 6

Preparation Time: 15 minutes

Ingredients:

● 5 oz. cream cheese, softened

● ¼ C. full-fat unsweetened coconut milk

● 3 tbsp. plain Greek yogurt

● ¼ C. powdered Erythritol

● 2 tbsp. unsweetened coconut, shredded

● 1 tsp. chia seeds

● ½ tsp. MCT oil

● 1/3 C. frozen blueberries

● 1/3 C. frozen raspberries

Instructions:

1) In a food processor, add all the ingredients except the berries and pulse until smooth.

2) Add the berries and pulse until chopped into small pieces.

3) Transfer the mixture into Popsicle molds evenly.

4) Insert 1 Popsicle stick in each mold and freeze for about 3-4 hours or until set.

5) Remove the Popsicle molds from freezer and run under warm water until all popsicles loosen up.

6) Serve immediately.

Nutrition Information:

Calories per serving: 140; Carbohydrates: 6.9g; Protein: 2.8g; Fat: 11.9g; Sugar: 4.8g; Sodium: 77mg; Fiber: 1.3g

Fudgiest Popsicles

Serves: 10

Cooking Time: 5 minutes

Preparation Time: 15 minutes

Ingredients:

● 2½ oz. 70% dark chocolate, chopped finely

● 2 large organic eggs

● 1¾ C. heavy cream

● 1/3 C. Erythritol

● ¾ C. unsweetened almond milk

● 1 tsp. organic vanilla extract

Instructions:

1) In a large pan, add chocolate, eggs, cream and Erythritol over medium-low heat and cook until just boiling, beating continuously.

2) Immediately, remove from the heat.

3) In the pan, place the almond milk and vanilla extract and stir to combine well.

4) Transfer the mixture into Popsicle molds evenly.

5) Insert 1 Popsicle stick in each mold and freeze for about 5 hours or until set.

6) Remove the Popsicle molds from freezer and run under warm water until all popsicles loosen up.

7) Serve immediately.

Nutrition Information:

Calories per serving: 129; Carbohydrates: 5.1g; Protein: 2.3g; Fat: 11.1g; Sugar: 3.8g; Sodium: 41mg; Fiber: 0.3g

Summer Afternoon Popsicles

Serves: 6

Preparation Time: 15 minutes

Ingredients:

● ¼ C. brewed and cooled black coffee

● 2 C. unsweetened coconut milk

● ¼ C. Erythritol

Instructions:

1) In a blender, add all the ingredient and pulse until well combined.

2) Transfer the mixture into Popsicle molds evenly.

3) Insert 1 Popsicle stick in each mold and freeze for about 4-5 hours or until set.

4) Remove the Popsicle molds from freezer and run under warm water until all popsicles loosen up.

5) Serve immediately.

Nutrition Information:

Calories per serving: 184; Carbohydrates: 4.4g; Protein: 1.8g; Fat: 19.1g; Sugar: 2.7g; Sodium: 12mg; Fiber: 1.8g

Chapter 6: Pudding & Pies Recipes

Perfect Dessert Pudding

Serves: 6

Cooking Time: 3 minutes

Preparation Time: 15 minutes

Ingredients:

For Pudding:

● ¼ C. lukewarm water

● 1 (14-oz.) can unsweetened coconut milk

● 1 tbsp. unsweetened gelatin powder

● 1 (14-oz.) can organic pumpkin

● 2 tbsp. Erythritol

● 2 tsp. organic vanilla extract

● 1/8 tsp. liquid stevia

● 1 tsp. ground cinnamon

● ¼ tsp. ground ginger

● 1/8 tsp. ground cloves

● Salt, to taste

For Topping:

● ½ C. heavy cream

● 1 tbsp. powdered Erythritol

● ½ tsp. ground cinnamon

Instructions:

1) In a pan, add the warm water and gelatin powder and stir until well combined.

2) Set aside for about 5 minutes.

3) Meanwhile, in a pan, add the coconut milk, pumpkin, Erythritol, vanilla extract, stevia, spices and salt and cook for about 2-3 minutes or until just warmed, stirring frequently.

4) Remove from the heat.

5) Add the gelatin mixture and beat until well combined and smooth.

6) Transfer the pudding into the serving bowls evenly.

7) With 1 plastic wrap, cover each bowl and refrigerate until set completely.

8) Meanwhile, in a bowl, add the coconut cream and stevia and beat until soft peaks form.

9) Top each pudding C. with the whipped coconut cream and serve.

Nutrition Information:

Calories per serving: 219; Carbohydrates: 10g; Protein: 3.5g; Fat: 19.7g; Sugar: 4.6g; Sodium: 47mg; Fiber: 3.7g

Fabulous Vanilla Pudding

Serves: 5

Cooking Time: 3 minutes

Preparation Time: 15 minutes

Ingredients:

● 1 tbsp. powdered stevia

● 1/8 tsp. xanthan gum

● 3 organic egg whites

● 1 C. heavy cream

● ½ C. unsweetened coconut milk

● 1 tsp. organic vanilla extract

● 2 tbsp. fresh blueberries

Instructions:

1) In a large bowl, mix together the stevia and xanthan gum.

2) Add the remaining ingredients except blueberries and with an electric mixer, beat on high speed for about 3 minutes.

3) Transfer the mixture into a heavy-bottomed pan over medium-high heat and cook for about 3 minutes, stirring continuously.

4) Remove from the heat and transfer the mixture into a bowl.

5) Set aside to cool completely.

6) Now, refrigerate for about 1 hour.

7) Garnish with blueberries and serve.

Nutrition Information:

Calories per serving: 153; Carbohydrates: 2.9g; Protein: 3.2g; Fat: 14.6g; Sugar: 1.4g; Sodium: 34mg; Fiber: 0.7g

Foolproof Chia Seed Pudding

Serves: 4

Preparation Time: 10 minutes

Ingredients:

● ½ C. heavy cream

● 1 C. unsweetened almond milk

● 1/8 tsp. salt

● 4 packets stevia

● 2 tsp. organic vanilla extract

● 1/3 C. chia seeds

Instructions:

1) In a bowl, add all the ingredients and mix until well combined.

2) Set aside for about 4-5 minutes.

3) Stir the mixture well and refrigerate, covered until thick.

4) Serve chilled.

Nutrition Information:

Calories per serving: 106; Carbohydrates: 5.2g; Protein: 2.6g; Fat: 9.8g; Sugar: 0.3g; Sodium: 125mg; Fiber: 3.6g

Rich Mocha Pudding

Serves: 4

Cooking Time: 5 minutes

Preparation Time: 15 minutes

Ingredients:

● 1½ C. heavy cream

● 3 extra-large organic eggs

● 5 tbsp. granulated Erythritol

● 3 tsp. instant decaffeinated coffee

● ¼ C. cacao powder

Instructions:

1) In a pan, add all the ingredients except the cacao powder and beat until well combined.

2) Place the pan over very low heat and cook until the mixture becomes thick, beating continuously.

3) Remove from the heat and add the cacao powder, beating continuously until well combined.

4) Transfer the mixture into a large bowl.

5) Place the bowl in a large ice-filled bowl for at least 15 minutes, stirring occasionally.

6) With a plastic wrap, cover the surface of the pudding and refrigerate to chill before serving.

Nutrition Information:

Calories per serving: 202; Carbohydrates: 1.5g; Protein: 5.1g; Fat: 19.9g; Sugar: 0.3g; Sodium: 63mg; Fiber: 0g

Ultimate Chocolate Pudding

Serves: 4

Cooking Time: 5 minutes

Preparation Time: 15 minutes

Ingredients:

● 1/3 C. Erythritol

● ¼ tsp. stevia powder

● ¼ C. cacao powder

● 2 C. unsweetened coconut milk

● ¼ C. heavy cream

● 1 tsp. xanthan gum

● 2 tbsp. butter

● 1 tsp. organic vanilla extract

Instructions:

1) In a pan, add the Erythritol, stevia powder and cacao powder and stevia and mix well.

2) Slowly, add the coconut milk and heavy cream, stirring continuously until well combined.

3) Place the pan over medium heat and bring to a boil, stirring continuously.

4) Cook for about 1 minute, stirring continuously.

5) Remove from the heat and stir in the xanthan gum until well combined.

6) Add the butter and vanilla extract and mix until well combined.

7) Transfer the mixture into a large bowl.

8) With a plastic wrap, cover the surface of the pudding and refrigerate to chill before serving.

9) Remove from the refrigerator and with an electric mixer, beat the pudding until smooth.

10) Serve immediately.

Nutrition Information:

Calories per serving: 372; Carbohydrates: 10g; Protein: 4g; Fat: 38.2g; Sugar: 4.2g; Sodium: 79mg; Fiber: 5g

American Dessert Pie

Serves: 8

Cooking Time: 20 minutes

Preparation Time: 20 minutes

Ingredients:

For Crust:

● ½ C. almond flour

● ½ C. coconut flour, sifted

● ¼ C. granulated Erythritol

● ¼ C. unsalted butter, melted

● 2 organic eggs

● ¼ tsp. salt

For Filling:

● ¾ C. unsweetened coconut milk

● ½ C. granulated Erythritol

● ¼ C. heavy cream

● 2 tsp. xanthan gum

● 1 tsp. guar gum

● ¼ tsp. powdered stevia

● 3 organic egg yolks

● ½ C. fresh key lime juice

● 2 tbsp. unsweetened dried coconut

For Topping:

● 1 C. whipped cream

● ½ key lime, cut into slices

Instructions:

1) Preheat the oven to 400 degrees F.

2) For crust: in a bowl, add all the ingredients and mix until well combined.

3) With your hands, knead the dough for about 1 minute.

4) Make a ball from the dough.

5) Arrange the dough ball between 2 sheets of wax paper and with a rolling pin, roll into a 1/8-inch thick circle.

6) In a 9-inch pie dish, place the dough and with your hands, press in the bottom and up sides.

7) Now, with a fork, prick the bottom and sides of crust at many places.

8) Bake for about 10 minutes.

9) Remove from the oven and place the crust onto a wire rack to cool.

10) Now, set the temperature of the oven to 350 degrees F.

11) For filling: in a food processor, add the coconut milk, Erythritol, heavy cream, xanthan gum, guar gum and stevia and pulse until well combined.

12) Add the egg yolks and lime juice and pulse until well combined.

13) Place the filling mixture over the crust and with the back of a spoon, spread evenly.

14) Bake for about 10 minutes.

15) Remove from the oven and place the pie dish onto a wire rack to cool for about 10 minutes.

16) Now, freeze the pie for about 3-4 hours before serving.

17) Remove from the freezer and garnish the pie with the whipped cream and lemon slices.

18) Cut into desired sized slices and serve.

Nutrition Information:

Calories per serving: 251; Carbohydrates: 5.8g; Protein: 5.1g; Fat: 24g; Sugar: 1.3g; Sodium: 162mg; Fiber: 3g

Special Thanksgiving Pie

Serves: 12

Cooking Time: 1 hour 2 minutes

Preparation Time: 20 minutes

Ingredients:

For Crust:

● 2½ C. almond flour

● 1/3 C. Erythritol

● ¼ tsp. salt

● 1 large organic egg

● ¼ C. butter, melted (measured solid)

● ½ tsp. organic vanilla extract

For Filling:

● 2 large organic eggs (at room temperature)

● 1 (15-oz.) can sugar-free pumpkin puree

● 2/3 C. powdered Erythritol

● ½ C. heavy cream

● 2 tsp. pumpkin pie spice

● ¼ tsp. salt

● 1 tsp. organic vanilla extract

Instructions:

1) Preheat the oven to 350 degrees F. Line the bottom of a 9-inch pie dish with parchment paper.

2) For crust: in a large bowl, add almond flour, Erythritol and salt and mix well.

3) Add the egg, butter and vanilla extract and beat until well combined.

4) In the prepared pie dish, place the dough and with your hands, press in the bottom and up sides.

5) Then, flute the edges.

6) With a fork, poke holes in the surface.

7) Bake for about 10-12 minutes or until golden brown.

8) Now, set the temperature of the oven to 325 degrees F.

9) Meanwhile, for filling: in a bowl, add all ingredients and with an electric mixer, beat at medium-low speed until just smooth.

10) Remove the crust from oven and set aside to cool for about 10 minutes.

11) Place the filling into the crust evenly and gently, tap on the countertop to remove the air bubbles.

12) Bake for about 40-50 minutes.

13) Remove from the oven and place onto a wire rack to cool completely.

14) Refrigerate for about 1-2 hours before serving.

15) Cut into desired sized slices and serve.

Nutrition Information:

Calories per serving: 215; Carbohydrates: 8.4g; Protein: 40.6g; Fat: 6.9g; Sugar: 2.2g; Sodium: 97mg; Fiber: 3.6g

Favorite Summer Pie

Serves: 2

Cooking Time: 20 minutes

Preparation Time: 20 minutes

Ingredients:

For Crust:

● ¾ C. coconut flour

● 1 1/3 C. Erythritol

● ½ C. butter

● ¼ tsp. salt

● 2 large organic eggs

● ½ tsp. organic vanilla extract

For Filling:

● 2 lb. fresh strawberries

● 1 C. powdered Erythritol

● 3 tbsp. grass-fed gelatin

● ½ C. water

● 2 tbsp. fresh lemon juice

Instructions:

1) Preheat the oven to 350 degrees F. Line the bottom of a 9-inch round pie pan with parchment paper.

2) In a food processor, add the coconut flour, Erythritol, butter and salt and pulse until well combined.

3) Add the eggs and vanilla extract and pulse until a dough forms.

4) In the prepared pie dish, place the dough and with your hands, press in the bottom and up sides.

5) With a fork, poke holes in the surface.

6) Bake for about 10-15 minutes or until golden brown.

7) Remove the crust from oven and set aside to cool for about 20 minutes.

8) Meanwhile, for filling: in a large pan, add the strawberries and Erythritol over medium heat and simmer for about 15 minutes, stirring occasionally.

9) In a bowl, add the gelatin, water and lemon juice and beat until well combined.

10) Set aside for about 2-3 minutes or until mixture becomes thick.

11) Add the gelatin mixture into the strawberries, beating continuously until well combined.

12) Simmer for about 2 minutes or until the gelatin is dissolved, beating continuously.

13) Remove from the heat and set aside to cool for about 20 minutes.

19) Place the filling mixture over the crust and with the back of a spoon, spread evenly.

14) Refrigerate overnight before serving.

15) Cut into desired sized slices and serve.

Nutrition Information:

Calories per serving: 109; Carbohydrates: 65g; Protein: 1.8g; Fat: 8.9g; Sugar: 3.9g; Sodium: 120mg; Fiber: 1.8g

Smooth Fudge Pie

Serves: 10

Cooking Time: 46½ minutes

Preparation Time: 15 minutes

Ingredients:

For Crust:

● 1½ C. coconut flour

● 2 tsp. Erythritol

● ½ tsp. salt

● 1 C. unsalted butter, melted and cooled.

● 4 large organic eggs

For Filling:

● 4 oz. 70% dark chocolate

● ½ C. unsalted butter

● 1 C. Erythritol

● 3 large organic eggs

● ¼ tsp. salt

Instructions:

1) Preheat oven to 360 degrees F. Lightly, grease a 9-inch pie pan.

2) For crust: in a large bowl, add the flour, Erythritol and salt and mix well.

3) Add the butter and eggs and mix until a dough forms.

4) In the prepared pie dish, place the dough and with your hands, press in the bottom and up sides.

5) With a fork, poke holes in the surface.

6) Bake for about 15 minutes or until golden brown.

7) Remove the crust from oven and set aside to cool for about 20 minutes.

8) For filling: in a microwave-safe bowl, add the chocolate and butter and microwave for about 1-1½ minutes or until melted completely, stirring after every 30 seconds.

9) Remove from the microwave and set aside to cool completely.

10) Now, set the temperature of oven to 360 degrees F.

11) In a bowl, add the Erythritol and eggs and with an electric mixer, beat until thick and pale yellow.

12) Add the cooled chocolate mixture and beat on medium-low speed until well combined.

13) With a piece of foil, cover the edges of pie crust.

14) Place the filling mixture over the crust and with the back of a spoon, spread evenly.

15) Bake for about 30 minutes.

16) Remove from the oven and set aside to cool slightly.

17) Cut into desired sized slices and serve warm.

Nutrition Information:

Calories per serving: 379; Carbohydrates: 4.5g; Protein:6.5g; Fat: 37.5g; Sugar: 0.4g; Sodium: 300mg; Fiber: 2.3g

Traditional 4 th July Pie

Serves: 10

Cooking Time: 10 minutes

Preparation Time: 20 minutes

Ingredients:

For Crust:

● 1¼ C. almond flour

● 5 tbsp. Swerve

● 5 tbsp. cacao powder

● 3½ tbsp. butter, melted

For Filling:

● 2½ C. cream, divided

● ½ C. fresh mint leaves, chopped

● 3 tbsp. water

● 2 tsp. grass-fed gelatin

● ½ tsp peppermint extract

● ½ C. powdered Swerve

● 4 large organic egg yolks

● 1 drop green gel food coloring

Instructions:

1) For crust: i n a medium bowl, add the almond flour, Swerve and cacao powder and mix well.

2) Add the butter and mix until a dough forms.

3) In a 9-inch glass pie dish, place the dough and with your hands, press in the bottom and up sides.

4) For filling: i n a medium pan, add 1½ C. of the cream and mint leaves over medium heat and bring to a gentle simmer.

5) Remove from the heat and set aside, c overed for about 30 minutes.

6) Through a fine mesh sieve, strain the mixture into a bowl, discarding the mint leaves.

7) In the same pan of the cream mixture, add the water and gelatin and beat until well combined. Set aside for about 1 minute.

8) Add the cream mixture and mint extract and mix well.

9) Place the mixture over medium heat and cook until gelatin is dissolved and mixture is hot, beating continuously.

10) Meanwhile, in a bowl, add the powdered Swerve and egg yolks and beat well.

11) Slowly, add about 1 C. of the hot cream mixture, beating continuously.

12) Slowly, add the egg yolks mixture into the pan of the cream mixture, beating continuously.

13) Cook until mixture becomes slightly thick, beating continuously.

14) Remove from the heat and add the green food coloring, beating continuously until well combined.

15) Refrigerate for about 30 minutes, beating after every 3-4 minutes.

16) Meanwhile, in a large bowl, add the remaining cream and beat until stiff peaks form.

17) Gently fold the whipped cream into the cooled cream mixture.

18) Place the filling mixture over the crust and with the back of a spoon, spread evenly.

19) Refrigerate for about 3 hours before serving.

Nutrition Information:

Calories per serving: 193; Carbohydrates: 9.4g; Protein: 5.8g; Fat: 16.7g; Sugar: 1.8g; Sodium: 55mg; Fiber: 2.6g

Chapter 7: Brownies Recipes

Double Chocolate Brownies

Serves: 16

Cooking Time: 16½ minutes

Preparation Time: 15 minutes

Ingredients:

● 9 oz. 70% dark chocolate, chopped

● ½ C. butter

● 3 large organic eggs (at room temperature)

● 1 tsp. liquid stevia

● ¾ C. almond flour

● 2 tbsp. cacao powder

Instructions:

1) Preheat the oven to 325 degrees F. Line a 9x9-inch baking dish with a lightly greased piece of foil.

2) In a microwave-safe bowl, add the chocolate and butter and microwave on High for about 1-1½ minutes or until melted completely, stirring after every 30 seconds.

3) Remove from the microwave and set aside to cool just lukewarm.

4) Add the eggs and stevia and lightly, beat until well combined.

5) Add the almond flour and cacao powder and mix until just combined.

6) Transfer the mixture into the prepared baking dish evenly and with the back of a spoon, smooth the top surface.

7) Bake for about 13-15 minutes or until a toothpick inserted in center comes out clean.

8) Remove from oven and place the baking dish onto a wire rack to cool completely.

9) Cut into equal sized squares and serve.

Nutrition Information:

Calories per serving: 202; Carbohydrates: 5.8g; Protein: 4.6g; Fat: 18g; Sugar: 0.3g; Sodium: 59mg; Fiber: 2.9g

Indulgent Mocha Brownies

Serves: 16

Cooking Time: 23 minutes

Preparation Time: 15 minutes

Ingredients:

● ½ C. almond flour

● ¾ C. Erythritol

● ¼ C. cacao powder

● 1 tbsp. instant coffee powder

● ½ tsp organic baking powder

● 2 oz. 70% dark chocolate, chopped

● 10 tbsp. butter

● 2 organic eggs (at room temperature)

● ½ tsp. organic vanilla extract

Instructions:

1) Preheat the oven to 350 degrees F. Line an 8x8-inch baking dish with parchment paper.

2) In a bowl, add the almond flour, Erythritol, cacao powder, instant coffee and baking powder and mix well.

3) In a large microwave-safe bowl, add the chocolate and butter and microwave for about 1 minute or until just melted.

4) In the bowl of chocolate mixture, add the eggs and vanilla extract and gently, beat until well combined.

5) Add the flour mixture and mix until just combined.

6) Transfer the mixture into the prepared baking dish evenly and with the back of a spoon, smooth the top surface.

7) Bake for about 20-22 minutes or until a toothpick inserted in center comes out clean.

8) Remove from the oven and place onto a wire rack to cool completely.

9) Now, refrigerate for about 2 hours.

10) Cut into equal sized squares and serve.

Nutrition Information:

Calories per serving: 119; Carbohydrates: 2.5g; Protein: 2.2g; Fat: 11.6g; Sugar: 0.2g; Sodium: 60mg; Fiber: 1.2g

Loveable Walnut Brownies

Serves: 2

Cooking Time: 19½ minutes

Preparation Time: 15 minutes

Ingredients:

● ¾ C. blanched almond flour

● 2/3 C. powdered Erythritol

● 2 tbsp. cacao powder

● ¼ tsp. salt

● ½ C. unsalted butter

● 4 oz. 70% dark chocolate, chopped

● 1 tsp. organic vanilla extract

● 2 large organic eggs (at room temperature)

● ¼ C. walnuts, chopped

Instructions:

1) Preheat the oven to 350 degrees F. Line an 8x8-ich baking dish with parchment paper.

2) In a bowl, sift together the flour, Erythritol, cacao powder and salt.

3) In a large microwave-safe bowl, add the chocolate and butter and microwave on High for about 1-1½ minutes or until melted completely, stirring after every 30 seconds.

4) Remove from the microwave and stir in the vanilla extract.

5) Add the flour mixture and eggs and mix until well combined.

6) Transfer the mixture into the prepared baking dish evenly and with the back of a spoon, smooth the top surface.

7) Now, sprinkle the top with the walnuts evenly.

8) Bake for about 13-18 minutes or until a toothpick inserted in center comes out clean.

9) Remove from the oven and place onto a wire rack to cool completely.

10) Cut into equal sized squares and serve.

Nutrition Information:

Calories per serving: 153; Carbohydrates: 3.6g; Protein: 3.5g; Fat: 13.9g; Sugar: 0.1g; Sodium: 89mg; Fiber: 1.8g

Gooey Brownies

Serves: 12

Cooking Time: 15 minutes

Preparation Time: 15 minutes

Ingredients:

● ¾ C. almond flour

● 1/4 C. granulated Erythritol

● ½ C. butter, melted and cooled

● 2 organic eggs

● ¼ C. cacao powder

● 1 tsp. organic vanilla extract

● 2 tbsp. peanut butter

● Pinch of salt

Instructions:

1) Preheat the oven to 450 degrees F. Line an 8x8-inch baking dish with parchment paper.

2) In a bowl, add the almond flour and Erythritol and mix well.

3) In another large bowl, add the butter, eggs, cacao powder and vanilla extract and beat until smooth

4) Add the flour mixture and mix until just combined.

5) Transfer the mixture into the prepared baking dish evenly and with the back of a spoon, smooth the top surface.

6) Bake for about 15 minutes or until a toothpick inserted in center comes out clean.

7) Remove from the oven and sprinkle with a pinch of salt.

8) Place onto a wire rack to cool completely.

9) Cut into equal sized squares and serve.

Nutrition Information:

Calories per serving: 139; Carbohydrates: 3g; Protein: 3.5g; Fat: 13.6g; Sugar: 0.6g; Sodium: 89mg; Fiber: 1.4g

Decadent Zucchini Brownies

Serves: 16

Cooking Time: 25 minutes

Preparation Time: 15 minutes

Ingredients:

● 1¼ C. 70% dark chocolate chips

● 1/3 C. coconut oil

● ¾ C. granulated Erythritol

● ¼ C. zucchini, shredded finely and squeezed

● 2 large organic eggs

● 3 tbsp. arrowroot powder

● 2 tbsp. cacao powder

Instructions:

1) Preheat the oven to 350 degrees F. Line an 8x8-inch baking dish with a lightly greased piece of foil.

2) In a microwave-safe bowl, add the chocolate chips and coconut oil and microwave on High for about 1-1½ minutes or until melted completely, stirring after every 30 seconds.

3) Remove from the microwave and transfer the mixture into a large bowl.

4) Add the zucchini, Erythritol and eggs and beat until well combined.

5) Add the arrowroot powder and cacao powder and beat until smooth.

6) Transfer the mixture into the prepared baking dish evenly and with the back of a spoon, smooth the top surface.

7) Bake for about 20-25 minutes or until a toothpick inserted in center comes out clean.

8) Remove from the oven and place onto a wire rack to cool completely.

9) Cut into equal sized squares and serve.

Nutrition Information:

Calories per serving: 100; Carbohydrates: 8.2g; Protein: 1.6g; Fat: 7.8g; Sugar: 5.1g; Sodium: 9mg; Fiber: 0.2g

Chapter 8: Fat Bombs Recipes

Cookie Dough Fat Bombs

Serves: 30

Preparation Time: 15 minutes

Ingredients:

● ½ C. butter, softened

● 1/3 C. powdered Erythritol

● ½ tsp. organic vanilla extract

● ½ tsp. salt

● 2 C. almond flour

● 2/3 C. 70% dark chocolate chips

Instructions:

1) In a large bowl, place the butter and with a hand mixer, beat until light and fluffy.

2) Add the Erythritol, vanilla extract and salt and beat until well combined.

3) Slowly, add the flour, beating continuously until well combined.

4) Gently, fold in the chocolate chips.

5) With a plastic wrap, cover the bowl and refrigerate for about 15-20 minutes before serving.

6) Make small equal sized balls from the mixture and arrange onto a parchment-lined baking sheet.

7) Refrigerate for at least 1 hour or until set completely.

Nutrition Information:

Calories per serving: 82; Carbohydrates: 3.4g; Protein: 1.8g; Fat: 7.5g; Sugar: 1.7g; Sodium: 61mg; Fiber: 0.8g

Popular Fat Bombs

Serves: 12

Preparation Time: 15 minutes

Ingredients:

● 2/3 C. raw sugar-free peanut butter

● ½ C. coconut oil

● 1 tbsp. yacon syrup

● 2 tsp. organic vanilla extract

● 1 tsp. ground cinnamon

● ¼ tsp. salt

● Coarse sea salt, for sprinkling

Instructions:

1) Line 12 cups of a mini muffin tin with paper liners. Set aside.

2) In a large, microwave-safe bowl, add the peanut butter and coconut oil and microwave on High for about 1 minute, stirring once halfway through.

3) Remove from the microwave and stir well.

4) Add the remaining ingredients except the coarse sea salt and with a wire whisk, beat until well combined.

5) Divide the mixture into the prepared muffin cups evenly and sprinkle with the coarse sea salt.

6) Freeze for at least 1 hour before serving.

Nutrition Information:

Calories per serving: 168; Carbohydrates: 4g; Protein: 3.6g; Fat: 16.2g; Sugar: 2g; Sodium: 107mg; Fiber: 1g

Tropical Fat Bombs

Serves: 40

Preparation Time: 15 minutes

Ingredients:

● 3 C. unsweetened coconut, shredded

● 1 C. blanched almond flour

● ¾ C. monk fruit sweetener

● ¼ C. unsweetened coconut milk

Instructions:

1) In a high-speed blender, add all the ingredients and pulse until a slightly sticky dough is formed.

2) Make small equal sized balls from the mixture.

3) Arrange the balls onto a parchment-lined baking sheet in a single layer and refrigerate for about 30-40 minutes before serving.

Nutrition Information:

Calories per serving: 41; Carbohydrates: 1.6g; Protein: 0.8g; Fat: 3.7g; Sugar: 0.4g; Sodium: 2mg; Fiber: 0.9g

Metabolism Boosting Fat Bombs

Serves: 30

Preparation Time: 20 minutes

Ingredients:

For Balls:

● 1 C. creamy coconut butter

● 1 C. solid coconut oil

● ½ C. unsweetened full-fat coconut milk, refrigerated overnight

● 1 tsp. organic vanilla extract

● ½ tsp. matcha green tea powder

● ¼ tsp. ground cinnamon

● ¼ tsp. salt

For Coating:

● 1 C. unsweetened coconut, shredded finely

● 1 tbsp. matcha green tea powder

Instructions:

4) For balls: in a bowl, add all the ingredients and with a hand mixer, mix on high speed until fluffy and light.

5) Refrigerate the bowl for about 1 hour.

6) Remove from the refrigerator and make 30 equal-sized balls from the mixture.

7) For coating: in a shallow bowl, add the shredded coconut and green tea powder and mix well.

8) Coat the balls with coconut mixture evenly.

9) Arrange the balls onto 2 parchment-lined baking sheets in a single layer and set aside at room temperature for about 10-15 minutes before serving.

Nutrition Information:

Calories per serving: 131; Carbohydrates: 2.5g; Protein: 0.7g; Fat: 13.9g; Sugar: 0.8g; Sodium: 23mg; Fiber: 1.7g

Holiday Sweets Fat Bombs

Serves: 16

Preparation Time: 15 minutes

Ingredients:

● 8 oz. cream cheese, softened

● ½ C. granulated Erythritol

● 2 tsp. organic vanilla extract

● 1 C. heavy cream

Instructions:

1) In a bowl, add the cream cheese, Erythritol and vanilla extract and with a hand mixer, mix on low speed until smooth.

2) Add ½ C. of the heavy cream and mix for about 2 minutes.

3) Set aside for about 3-5 minutes.

4) Add the remaining heavy cream and mix on medium speed until firm peaks form.

5) Divide the mixture into 16 cupcake liners and refrigerate for about 1-2 hours before serving.

Nutrition Information:

Calories per serving: 77; Carbohydrates: 0.7g; Protein: 1.2g; Fat: 7.7g; Sugar: 0.1g; Sodium: 45mg; Fiber: 0g

Nice Zesty Fat Bombs

Serves: 12

Preparation Time: 15 minutes

Ingredients:

● 4 oz. cream cheese, softened

● ¼ C. unsalted butter, softened

● ¼ C. coconut oil, softened

● 2 tbsp. Erythritol

● 1 oz. fresh lemon juice

● 1 tsp. fresh lemon zest, grated finely

Instructions:

1) In a bowl, add the cream cheese, butter, coconut oil and Erythritol and with a hand mixer, mix until smooth.

2) Add the lemon juice and zest and mix until well combined.

3) Divide the mixture into silicone molds evenly and freeze until set completely before serving.

Nutrition Information:

Calories per serving: 107; Carbohydrates: 0.3g; Protein: 0.8g; Fat: 11.7g; Sugar: 0.1g; Sodium: 56mg; Fiber: 0g

Healthy Fat Bombs

Serves: 45

Preparation Time: 15 minutes

Ingredients:

● 1 C. coconut manna, melted

● ½ C. cream cheese, softened

● ½ C. salted butter, softened

● ¾ C. carrots, peeled and grated

● 2 tbsp. flax meal

● 18-20 drops liquid stevia

● 1 C. walnuts, chopped

● 2 tsp. ground cinnamon

Instructions:

1) In a food processor, add the coconut manna, cream cheese, butter, carrots, flax meal and stevia and pulse until well combined.

2) Make 45 equal sized balls from the mixture.

3) In a shallow dish, mix together the walnuts and cinnamon.

4) Coat the balls with walnut mixture evenly.

5) Arrange the balls onto 2 parchment-lined baking sheets in a single layer and refrigerate until set before serving.

Nutrition Information:

Calories per serving: 82; Carbohydrates: 1.8g; Protein: 1.3g; Fat: 7.9g; Sugar: 0.5g; Sodium: 25mg; Fiber: 1.1g

Gorgeous Fat Bombs

Serves: 30

Preparation Time: 15 minutes

Ingredients:

● 1 C. almond flour

● 4 oz. soft goat cheese

● ½ C. fresh blueberries

● 1 tsp. organic vanilla extract

● ½ C. pecans

● ½ tsp. stevia

● ¼ C. unsweetened coconut, shredded

Instructions:

1) In a food processor, add all the ingredients and pulse until well combined.

2) Make 30 small equal sized balls from the mixture.

3) Coat the balls with the shredded coconut.

4) Arrange the balls onto 2 parchment-lined baking sheets in a single layer and refrigerate for about 1 hour before serving.

Nutrition Information:

Calories per serving: 50; Carbohydrates: 1.6g; Protein: 1.8g; Fat: 4.4g; Sugar: 0.5g; Sodium: 14mg; Fiber: 0.7g

Nutty Textured Fat Bombs

Serves: 18

Preparation Time: 15 minutes

Ingredients:

● 1½ C. pecans

● ½ C. unsweetened coconut, shredded

● 2 tbsp. flax meal

● 2 tbsp. chia seeds

● 2 tbsp. hemp seeds

● ¼ C. coconut butter

● 2 tbsp. pecan butter

● 1 tsp. coconut oil

● 1½ tsp. ground cinnamon

● ½ tsp. organic vanilla extract

● ¼ tsp. kosher salt

Instructions:

1) In a food processor, add all the ingredients and pulse until a slightly sticky mixture is formed.

2) Make 18 equal sized balls from the mixture.

Arrange the balls onto a parchment-lined baking sheet in a single layer and refrigerate for about 30 minutes before serving.

Nutrition Information:

Calories per serving: 131; Carbohydrates: 4.6g; Protein: 2.6g; Fat: 12.5g; Sugar: 0.8g; Sodium: 33mg; Fiber: 3.3g

Luscious Layered Fat Bombs

Serves: 9

Cooking Time: 2 minutes

Preparation Time: 15 minutes

Ingredients:

For Chocolate Layer:

● 4 oz. 70% dark chocolate chips

● 1 tbsp. coconut oil

● ¼ tsp. organic mint extract

For Strawberry Layer:

● ¼ C. fresh strawberries, hulled and chopped finely

● 1 tbsp. coconut oil

Instructions:

1) Line 9 cups of a muffin tin with paper liners. Set aside.

2) For chocolate layer: in a microwave-safe bowl, add 2 tbsp. of coconut oil and chocolate and microwave on High for about 1 minute, stirring once halfway through.

3) Remove from the microwave and stir well.

4) Add the mint extract and mix until well combined.

5) Divide the chocolate mixture into the prepared muffin cups evenly and with the back of a spoon, smooth the top surface.

6) Freeze for about 15-20 minutes or until set.

7) For strawberry layer: in a microwave-safe bowl, add the strawberries and coconut oil and microwave on High for about 1 minute, stirring once halfway through.

8) Remove from the microwave and with a spoon, crush the strawberries slightly.

9) Remove the muffin pan from freezer and top each cup with strawberry mixture evenly.

10) With the back of a spoon, smooth the top surface.

11) Freeze for about 30-40 minutes or until set.

Nutrition Information:

Calories per serving: 112; Carbohydrates: 3.7g; Protein: 1.7g; Fat: 9.7g; Sugar: 0.2g; Sodium: 4mg; Fiber: 1.8g

Chapter 9: Candies & Confections Recipes

Valentine’s Day Kisses Candy

Serves: 40

Cooking Time: 2 minutes

Preparation Time: 15 minutes

Ingredients:

● 4 oz. 70% dark chocolate

● 1 oz. cacao butter

● 3 tbsp. powdered Erythritol

● 1/8 tsp. stevia powder

● ½ tsp. organic vanilla extract

Instructions:

1) In a microwave-safe bowl, add the chocolate, cacao butter and Erythritol and microwave on High for about 1½-2 minutes or until melted completely, stirring after every 30 seconds.

2) Remove from the microwave and stir in the stevia and vanilla extracts.

3) Place the chocolate mixture kiss drop molds and refrigerate until set completely before serving.

Nutrition Information:

Calories per serving: 22; Carbohydrates: 0.8g; Protein: 0.4g; Fat: 1.9g; Sugar: 0g; Sodium: 1mg; Fiber: 0.4g

Chewy Caramel Candy

Serves: 24

Cooking Time: 10 minutes

Preparation Time: 15 minutes

Ingredients:

● 4 tbsp. butter

● 3 tbsp. golden monk fruit sweetener

● 1 tsp. yacon syrup

● ¼ tsp. salt

● 6 tbsp. heavy cream

● ¾ tsp. xanthan gum

● ½ tsp. organic vanilla extract

Instructions:

1) Line a small square pan with parchment paper.

2) In a medium frying pan, add the butter, monk fruit sweetener, yacon syrup and salt over medium heat and cook for about 3-4 minutes, stirring continuously.

3) Add the heavy cream, beating continuously until well combined.

4) Cook for about 4-5 minutes or until the mixture becomes thick, beating continuously.

5) Add the xanthan gum and vanilla extract and cook until thick, beating continuously.

6) Remove from the heat and place the mixture into the prepped pan evenly.

7) Set aside to cool completely.

8) After cooling, cut the candy mixture into small pieces and wrap in wax paper.

9) Twist the ends to seal the caramels.

Nutrition Information:

Calories per serving: 31; Carbohydrates: 0.4.g; Protein: 0.1g; Fat: 3.3g; Sugar: 0.1g; Sodium: 41mg; Fiber: 0.1g

Crunchy Bark

Serves: 14

Cooking Time: 1 minute 40 minutes

Preparation Time: 15 minutes

Ingredients:

For Bark:

● ¼ C. coconut oil

● ¼ C. natural peanut butter

● 1 tsp. organic vanilla extract

● 8 drops liquid vanilla stevia

● 1 C. walnuts, chopped

● Pinch of salt

For Chocolate Drizzle:

● 1 oz. 70% dark chocolate, chopped

● 1 tsp. coconut oil

Instructions:

1) For bark: line 2 large plates with parchment paper.

2) In a microwave-safe bowl, add the coconut oil and peanut butter and microwave on High for about 30-40 seconds.

3) Remove from the microwave and stir in the remaining ingredient.

4) Divide the mixture onto each plate evenly.

5) For drizzle: in a microwave-safe bowl, add the chocolate and coconut oil and microwave on High for about 1 minute.

6) Drizzle the chocolate mixture over the bark and freeze for about 30 minutes or until set completely.

Nutrition Information:

Calories per serving: 132; Carbohydrates: 2.3g; Protein: 3.9g; Fat: 12.5g; Sugar: 0.4g; Sodium: 13mg; Fiber: 1.2g

Movie Night Brittle

Serves: 8

Cooking Time: 10 minutes

Preparation Time: 15 minutes

Ingredients:

● 1 C. almonds

● ¼ C. butter

● ½ C. Swerve

● 2 tsp. organic vanilla extract

● ¼ tsp salt

● 1/8 tsp. coarse salt

Instructions:

1) Line a 9x9-inch cake pan with parchment paper.

2) In a small 8-inch non-stick skillet, add the butter, Swerve, vanilla and salt over medium heat and cook until well combined, stirring continuously.

3) Stir in the almonds and bring to a boil, stirring continuously.

4) Cook for about 2-3 minutes, stirring continuously.

5) Remove from the heat and place the mixture into the prepared pan evenly.

6) With the back of a spoon, stir to spread the almonds evenly and sprinkle with salt.

7) Set aside for about 1 hour or until cooled completely.

8) Break into pieces and serve.

Nutrition Information:

Calories per serving: 123; Carbohydrates: 2.7g; Protein: 2.6g; Fat: 11.7g; Sugar: 0.6g; Sodium: 147mg; Fiber: 1.5g

Old-Fashioned Fudge

Serves: 16

Cooking Time: 5 minutes

Preparation Time: 15 minutes

Ingredients:

● 1½ C. creamy, salted peanut butter

● 1/3 C. unsalted butter

● 2/3 C. powdered Erythritol

● ¼ C. unsweetened protein powder

● 1 tsp. organic vanilla extract

Instructions:

1) In a small pan, add the peanut butter and butter over low heat and cook until melted and smooth.

2) Add the Erythritol and protein powder and mix until smooth.

3) Remove from the heat and stir in the vanilla extract.

4) Place the fudge mixture into a parchment paper lined 8x8-inch baking dish evenly and with a spatula, smooth the top surface.

5) Freeze for about 30-45 minutes or until set completely.

6) Carefully, transfer the fudge onto a cutting board with the help of the parchment paper.

7) Cut the fudge into equal sized squares and serve.

Nutrition Information:

Calories per serving: 183; Carbohydrates: 4.8g; Protein: 7.4g; Fat: 16.1g; Sugar: 2.3g; Sodium: 152mg; Fiber: 1.4g

Chapter 10: Custard & Mousse Recipes

3-Minutes Custard

Serves: 1

Cooking Time: 13 minutes

Preparation Time: 10 minutes

Ingredients:

● ½ C. homemade pumpkin puree

● 1 organic egg

● ¼ tsp organic vanilla extract

● ¼ tsp. pumpkin pie spice

● 1 packet stevia

● 1 tsp. whipped cream

Instructions:

1) In a small bowl, add all the ingredients and mix until well combined.

2) Transfer the mixture into a greased small mug and microwave for about 2½-3 minutes or until firm.

3) Serve warm with the topping of whipped cream.

Nutrition Information:

Calories per serving: 124; Carbohydrates: 10.2g; Protein: 7g; Fat: 6.3g; Sugar: 4.6g; Sodium: 70mg; Fiber: 3.6g

No-Bake Egg Custard

Serves: 4

Cooking Time: 5 minutes

Preparation Time: 15 minutes

Ingredients:

● 6 organic egg yolks

● ½ C. unsweetened almond milk

● 1 tsp. Erythritol

● 1 tsp. organic vanilla extract

● ¼ C. unsalted butter, melted and cooled

Instructions:

1) In a metal bowl, add the egg yolks, almond milk, Erythritol and vanilla extract and beat until well combined.

2) Slowly, add the melted butter, beating continuously until well combined.

3) Arrange the bowl over a pan of the simmering water and cook for about 3-5 minutes until thickened, beating continuously and vigorously.

4) Remove from the heat and set aside to cool.

5) Serve warm or chilled.

Nutrition Information:

Calories per serving: 191; Carbohydrates: 1.3g; Protein: 4.3g; Fat: 18.7g; Sugar: 0.3g; Sodium: 117mg; Fiber: 0.1g

Chocolate Lover’s Custard

Serves: 7

Cooking Time: 10 minutes

Preparation Time: 15 minutes

Ingredients:

● 1 C. unsweetened almond milk

● 1 C. heavy whipping cream

● 2 tbsp. salted butter

● 2½ oz. cacao butter

● 1 oz. cacao powder

● 1/3 C. Erythritol

● 4 large organic egg yolk

● 1 tsp organic vanilla extract

Instructions:

1) In a double boiler, add the almond milk, cream, butter, cacao butter and cacao powder and butter over medium-low heat and cook for about 3-4 minutes or until smooth, stirring frequently.

2) Meanwhile, in a small bowl, add the Erythritol, egg yolks and vanilla extract and beat until well combined.

3) Add about ½ cup of the chocolate mixture into the bowl of egg yolk mixture and beat until well combined.

4) Add the yolk mixture into the pan of chocolate mixture and cook until the mixture thickens, stirring continuously.

5) Remove from the heat and gently, stir the mixture for about 1 minute.

6) Transfer the custard into a bowl and refrigerate, uncovered for about 15 minutes.

7) Stir the custard and refrigerate, covered to chill before serving.

Nutrition Information:

Calories per serving: 180; Carbohydrates: 3.2g; Protein: 2.9g; Fat: 18.6g; Sugar: 0.2g; Sodium: 60mg; Fiber: 1.4g

Balanced Sweet & Tart Custard

Serves: 6

Cooking Time: 50 minutes

Preparation Time: 15 minutes

Ingredients:

● 6 large organic eggs

● 2 C. heavy cream

● 1 C. granulated Swerve

● 2 tbsp. fresh lemon zest, grated

Instructions:

1) Preheat the oven to 300 degrees F.

2) In a bowl, add all the ingredients and with a hand mixer, mix for about 1 minute.

3) Divide the mixture into the ramekins evenly.

4) Arrange the ramekins into a large baking dish.

5) Add hot water in the baking dish, about ¾ way of the ramekins.

6) Bake for about 45-50 minutes or until a wooden skewer inserted in the center comes out clean.

7) Remove from the oven and place the ramekins onto a wire rack to cool for about 30 minutes.

8) Then, refrigerate for about 2 hours to chill before serving.

Nutrition Information:

Calories per serving: 212; Carbohydrates: 2.3g; Protein: 7.2g; Fat: 19.8g; Sugar: 0.5g; Sodium: 85mg; Fiber: 0.1g

Classic Vanilla Custard

Serves: 6

Cooking Time: 30 minutes

Preparation Time: 15 minutes

Ingredients:

● 3 large organic eggs

● 2 C. heavy whipping cream

● ¼ C. granulated Swerve

● 1 tbsp. organic vanilla extract

● ½ tsp. ground cinnamon

● ¼ tsp. salt

Instructions:

1) Preheat oven to 350 degrees F.

2) In a bowl, add the eggs and beat until light yellow and foamy.

3) Add the cream, Swerve, vanilla extract, cinnamon and salt and mix until well combined.

4) Divide the mixture into the custard cups evenly.

5) Arrange the custard cups into a large baking dish.

6) Add hot water in the baking dish, about ¾ way of the ramekins.

7) Bake for about 30 minutes or until a wooden skewer inserted in the center comes out clean.

8) Remove from the oven and place the ramekins onto a wire rack to cool completely.

9) Then, refrigerate to chill before serving.

Nutrition Information:

Calories per serving: 181; Carbohydrates: 1.8g; Protein: 4g; Fat: 17.3g; Sugar: 0.5g; Sodium: 147mg; Fiber: 0.1g

Kids Favorite Mousse

Serves: 4

Preparation Time: 10 minutes

Ingredients:

● 1 C. heavy whipping cream

● ¼ C. cacao powder, sifted

● ¼ C. powdered Erythritol

● 1 teaspoon organic vanilla extract

● ¼ teaspoon salt

Instructions:

1) In a large bowl, add the cream and beat until stiff peaks form.

2) Add the remaining ingredients except and beat until well combined.

3) Transfer the mousse into serving glasses and refrigerate to chill completely.

Nutrition Information:

Calories per serving: 119; Carbohydrates: 3.5g; Protein: 1.6g; Fat: 12.1g; Sugar: 0.2g; Sodium: 159mg; Fiber: 1.5g

Creamy Textured Mousse

Serves: 2

Preparation Time: 10 minutes

Ingredients:

● 1 ripe avocado, peeled, pitted and chopped

● ¼ C. heavy whipping cream

● ½ tsp. liquid stevia

● ¼ tsp. organic vanilla extract

● ¼ tsp. ground cinnamon

Instructions:

1) In a bowl, add the avocado and with a potato masher, mash completely.

2) Add the remaining ingredients and mix until well combined.

3) Refrigerate for at least 1 hour before serving.

Nutrition Information:

Calories per serving: 259; Carbohydrates: 9.2g; Protein: 2.2g; Fat: 25.2g; Sugar: 0.6g; Sodium: 12mg; Fiber: 6.9g

Fruity Tofu Mousse

Serves: 5

Preparation Time: 15 minutes

Ingredients:

● 1 C. fresh strawberries, hulled and sliced

● 1/3 C. fresh blackberries

● 1/3 C. fresh blueberries

● 12 oz. silken tofu, pressed and drained

● 2 scoops unflavored protein powder

● 1 tsp. organic vanilla extract

● 6-8 drops liquid stevia

● 1 tsp. pumpkin pie spice

Instructions:

1) In a food processor, add all the ingredients and pulse until smooth.

2) Transfer into serving bowls and refrigerate to chill before serving.

Nutrition Information:

Calories per serving: 109; Carbohydrates: 6.5g; Protein: 15.1g; Fat: 2.7g; Sugar: 3.8g; Sodium: 137mg; Fiber: 1.4g

Effortless Coconut Mousse

Serves: 4

Preparation Time: 10 minutes

Ingredients:

● 1½ C. raw coconut meat, chopped

● 1 tbsp. fresh mint leaves

● 1 tbsp. chia seeds

● 1¼ C. unsweetened almond milk

● ¼ C. almond butter

● 20-30 drops liquid stevia

● 1 tsp. organic vanilla extract

Instructions:

1) In a blender, add all the ingredients and pulse until creamy and smooth.

2) Transfer into serving bowls and refrigerate to chill before serving.

Nutrition Information:

Calories per serving: 136; Carbohydrates: 6.4g; Protein: 2g; Fat: 12.3g; Sugar: 2g; Sodium: 63mg; Fiber: 3.8g

Fluffy Raspberry Mousse

Serves: 4

Preparation Time: 15 minutes

Ingredients:

● 2 C. heavy whipping cream

● 1 tsp. fresh lemon zest, grated finely

● ¼ tsp. organic vanilla extract

● 6-8 drops liquid stevia

● 3 oz. fresh raspberries, chopped

● 2 oz. pecans, chopped

Instructions:

1) In a bowl, add the cream and with a hand mixer, beat until soft peaks form.

2) Add the lemon zest, vanilla extract and stevia and beat until well combined.

3) Add the raspberries and pecans and stir to combine.

4) With a plastic wrap, cover the bowl and refrigerate for about 3-4 hours before serving.

Nutrition Information:

Calories per serving: 159; Carbohydrates: 3.2g; Protein: 1.5g; Fat: 16.2g; Sugar: 0.8g; Sodium: 12mg; Fiber: 1.5g

Conclusion

Thank you for downloading this book!

You will get an effective method for weight loss, healthy living while saving money.

I hope this book was able to help you lose weight! If you enjoyed this book, would you be kind enough to share this book with your family, friends, and or co-workers and leave a review on Amazon. By you leaving an honest review for this book on Amazon you will help guide people on Amazon to know that this book is legit and perhaps it can help them out as well.