Tag: keto

Paleo Tahini Chocolate Chip Cookies (Tigernut)
February 18, 2025

Paleo Tahini Chocolate Chip Cookies (Tigernut)

I know I have seemingly a million tahini recipes on my blog, but this one is the kids favorite so I thought I would share. It is made with tigernut instead of coconut flour, which grants it increased sweetness… and a mixture of allulose and …

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by Brenna May
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Grain-Free Sourdough Bread (Paleo, Keto Cycling, High Protein)
February 16, 2025

Grain-Free Sourdough Bread (Paleo, Keto Cycling, High Protein)

This is a recipe that has been in flux for a few years now… and this version boasts higher protein, fewer carbs & more dietary fiber. I beefed up the psyllium husk in this so it’s not quite as heavy as past iterations.  The more …

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by Brenna May
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Mom’s Level Blood Sugar Protein Ice Cream
February 14, 2025

Mom’s Level Blood Sugar Protein Ice Cream

My mom and I have been listening to some podcasts on Blood Sugar and GLP-1 agonists lately… GLP-1 (glucagon-like peptide-1) if you don’t know, is a hormone that helps regulate blood sugar, appetite and digestion. Recently, metabolism experts have been touting Allulose as a tasty, GLP-1 agonist and there are studies to prove it.

The other day she showed up with some amazing coconut ice cream for me made with egg whites for extra protein… and unlike most of my other coconut ice creams, it stayed soft enough to scoop after frozen! We both attributed it to the use of egg whites instead of yolks, but after trying this recipe again and subbing the whites with whole eggs, it still worked… so I will be forever using whole eggs instead of just the regular yolk ice creams I have made in the past. Extra protein, soft to scoop… cheers and celebration all around. 😉

Notes: I highly recommend powdering the allulose granules in a blender or food processor before incorporating. I have tried other brands, but they taste metallic. RxSugar is tested for purity.  You can add extra protein in the form of the NOW Egg White Protein or Myers Way Paleo Proteins listed below (Myer’s Way Chocolate Protein is what we use for hot chocolate around here!)

As for the ice cream maker, we use this Cuisinart one. I also have a Kitchen Aid Bowl Attachment but the Ice Cream Machine works far better with fewer failures.

Mom’s Allulose Protein Ice Cream

Robbin Stewart
My mom and I have been listening to some podcasts on Blood Sugar and GLP-1 agonists lately… GLP-1 (glucagon-like peptide-1) if you don’t know, is a hormone that helps regulate blood sugar, appetite and digestion. Recently, metabolism experts have been touting Allulose as a tasty, GLP-1 agonist and there are studies to prove it. So the other day she showed up with some amazing coconut ice cream for me made with egg whites for extra protein… and unlike most of my other coconut ice creams, it stayed soft enough to scoop after frozen! We both attributed it to the use of egg whites instead of yolks, but after trying this recipe again and subbing the whites with whole eggs, it still worked… so I will be forever using whole eggs instead of just the regular yolk ice creams I have made in the past. Extra protein, soft to scoop… cheers and celebration all around. 😉
Print Recipe Pin Recipe
Course Dessert
Cuisine keto, paleo

Equipment

  • Saucepan
  • Whisk
  • Ice Cream Maker optional
  • Blender or Food Processor optional

Ingredients
  

Vanilla Coconut:

  • 5 egg whites or 3 whole eggs
  • 1/2 can each of coconut cream and milk
  • 1/2 cup RxSugar Allulose powdered
  • 1 tsp vanilla
  • pinch salt
  • squeeze of liquid RxSugar Allulose or 1/4 tsp monkfruit

Chocolate Coconut:

  • 1 can or 1/2 & 1/2 coconut milk & cream Can sub with 4 cups A2 Cream or half & half if you tolerate it.
  • 5 egg whites
  • 1/2 cup RxSugar Allulose I have tried other brands, but they taste metallic. RxSugar is tested for purity.
  • 1/2 cup cocoa powder
  • 1 tsp vanilla
  • 4oz chopped chocolate baking bar or keto chocolate of choice. Optional, but I like ChocZero, GoodSam, Goalz or 100% Ghirardelli.

Instructions
 

  • Powder the allulose granules in a blender or food processor.
  • Heat the coconut cream in a saucepan to 175ºF
  • Add allulose while whisking
  • Separate eggs and whisk the whites
  • Scoop out about a half cup of the hot coconut cream and start to drizzle it into the egg whites while whisking. Keep adding until you have combined them. Repeat with another half cup of cream until eggs are fully tempered.
  • Add the cream and egg mixture back into the saucepan of cream and whisk.
  • If using, add the finely chopped chocolate and whisk.
  • Add the cacao powder and whisk until smooth.
  • Add vanilla and whisk.
  • Pour contents into a heat safe dish and refrigerate 2 hours or overnight.
  • Pour into ice cream maker and churn/set for 20 minutes. Alternatively you can freeze it and pull it out every twenty minutes to stir it until it is set.

Notes

I highly recommend powdering the allulose granules in a blender or food processor before incorporating.
Keyword blood sugar balancing, diabetic friendly, keto, paleo
Tried this recipe?Let us know how it was!

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by Brenna May
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Dark Paleo Sourdough
November 1, 2024

Dark Paleo Sourdough

I often make this bread for same day eating, but if you want that sour sourdough flavor, it is best left to cure overnight and baked the next day.  It is dark and sweet as a bread due to the tigernut (sweet) and psyllium (dark). …

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by Brenna May
Instant Pot Lemons (for curd, or gut healing)
November 1, 2024

Instant Pot Lemons (for curd, or gut healing)

Years ago when I was forced to learn about the dire state of our food in America because my body was shutting down… one of the 4 foods I could consume without pain was lemons, either preserved lemons or these Instant Pot lemons, other wise …

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by Brenna May
Keto Flourless Brownies
August 30, 2024

Keto Flourless Brownies

I have been on the hunt for delectable, fudgy brownies… all my life to be honest. I am a fan of very dark, bittersweet chocolate and not at all a fan of milk chocolate so I have been known to make these with only 1/2 tsp of monkfruit, but for most palates 3/4 – 1 tsp will be preferable. These brownies are not for the faint of heart!

I have adapted the recipe from Gluten Free On A Shoestring’s Flourless Brownies and they are Keto, Gluten-Free, Grain-Free & truly flourless. They are not at all a cakey brownie and as such… are the ones I have been looking for all my life!

I hope you enjoy!

*Note: if you’re not bothered by dairy products, you could do cream for the ganache, but I love the butter version, personally, sometimes with a bit of coconut cream.

 

Keto Flourless Brownies

Brenna May
Adapted from Gluten Free On a Shoestring
Print Recipe Pin Recipe
Prep Time 1 hour
Cook Time 22 minutes
Course Dessert
Cuisine American
Servings 9

Equipment

  • Mixer
  • oven
  • Square pan with removable bottom or 9x12 baking pan
  • unbleached parchment paper
  • Double Boiler Alternatively you can use a glass oven safe dish and a pot with water in between them, which is what I do.

Ingredients
  

FOR THE BROWNIES

  • 10 ounces dark chocolate, chopped Keto, baking bars or 100% chocolate
  • 4 tablespoons (56 g) unsalted grass fed butter at room temperature Replace with virgin coconut oil, avocado oil or ghee for Paleo
  • ¾ cup 150 g allulose Rx Sugar
  • 3/4 - 1 tsp pure monkfruit powder depending on how sweet you want it.
  • 3 large eggs room temperature - important so as not to seize chocolate
  • 2 teaspoons pure vanilla extract
  • ¼ teaspoon kosher salt
  • ¼ cup (20 g) unsweetened cacao powder
  • 1/8 tsp aluminum free gluten free baking powder
  • 3 ounces dark chocolate chips for scattering optional, I like ChocZero

FOR THE CHOCOLATE GANACHE

  • 6 ounces dark chocolate, chopped Keto, baking bars or 100% chocolate
  • ½ cup grass fed butter Replace with coconut cream for Paleo

Instructions
 

  • TO MAKE THE BROWNIES:
  • Preheat your oven to 350°F. Grease and line an 8-inch square baking pan with coconut oil & unbleached parchment paper and set aside.
  • In a double boiler or a medium-sized oven safe glass bowl over a pot (with water in the pot that is not quite touching the glass, heat the chocolate on medium and until melted and smooth.
  • In a separate, large bowl, place the butter and beat with a handheld mixer on medium-high speed until light and fluffy. Add the allulose & monkfruit, and beat on high speed until fluffy. Add the eggs one at a time, beating very well in between.
  • Add vanilla and salt, and beat on high speed until light and fluffy (about 1 minute).
  • Add the cocoa powder and beat on low speed until the cocoa powder is incorporated (about 30 seconds to a minute).
  • Add the melted chocolate and beat on medium-high speed until the mixture is smooth and glossy (2 to 3 minutes).
  • Pour the mixture into the prepared baking pan, spread it into an even layer and tap the pan on a flat surface to break any large air bubbles.
  • If not adding ganache, sprinkle the top evenly with chocolate chips.
  • Place the pan in the center of the preheated oven and bake until the brownies are puffed in the center and the center doesn’t jiggle when shaken gently from side to side (22 to 25 minutes in a conventional oven or 13-15 minutes in a convection/fan oven). The toothpick method will not work for this because if the toothpick comes out clean they have already overbaked. Do not overbake.
  • Remove the pan from the oven, place it on a wire rack to cool completely in the pan.
  • Once the brownies are nearly cool, if you’re not adding the ganache, place the pan in the refrigerator to chill until firm to the touch. This will make slicing much easier, but it’s not essential.
  • TO MAKE THE GANACHE TOPPING:
  • If you’re adding the ganache, place the chopped chocolate in a medium-size, heat-safe bowl.
  • Heat the butter or coconut cream in a small, heavy-bottom saucepan just until it begins to simmer.
  • Pour the hot butter/cream over the chopped chocolate and allow the mixture to sit for about 30 seconds, or until the chocolate beings to melt. Stir until the chocolate is melted and the mixture is smooth.
  • Pour the ganache over the top of the cooled brownies, still in the pan. Scatter with the chocolate chips. Refrigerate the brownies in the pan until the ganache is set (about an hour).
  • Slice the chilled brownies into 9 or 12 equal pieces and serve.

Notes

They also freeze well.
Keyword Brownies, chocolate, keto, paleo
Tried this recipe?Let us know how it was!

 

AIP, Dessert, Gluten-Free, Grain-Free, Keto, Paleo
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by Brenna May
Eva’s Fudge Surprise Cake (Keto)
July 19, 2024

Eva’s Fudge Surprise Cake (Keto)

My daughter Eva and I adapted one of my mom’s family recipes a couple of years ago and I’ve never posted it! But in honor of Eva’s Birthday this week as well as her serious baking skills for a ten year old… we are sharing …

Dessert, Family Staples, Gluten-Free, Healthful Treats, Healthier Breads & Muffins, Keto
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by Brenna May
Homemade Ghee
June 28, 2024

Homemade Ghee

Ghee is one of those kitchen staples I have taken for granted for years.  Other than using it in Indian cooking I used it frequently when I was eating Paleo to heal.  I still mostly eat Paleo because I found it to work so well …

AIP, Animal Based, Gut Healing, Keto, Paleo
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by Brenna May
Vanilla Maca Cold Brew Smoothie (For Hormone Balance)
May 15, 2024

Vanilla Maca Cold Brew Smoothie (For Hormone Balance)

It’s been a long long while since I posted a smoothie recipe… mostly because this is the one I crave and make 90% of the time.  Well… maybe 99% of the time. One thing that is quite a problem after having a baby is that my hormones are all over the place again and I’m tired from being up with a baby who is teething… so having some hormonal support (especially to get one in the seggsy mood lol) is, I must say… important. My favorite nutritional product for hormone balance, fertility & libido… and a plethora of other benefits like energy, boosting mood, and managing blood pressure and perimenopause and menopause symptoms… is gelatinized red maca.  Now, I have a lot of really high quality ingredients and smoothie boosters in my Fullscript Pracitioner Dispensary, which is 20% off all the time, but for maca my favorite is from The Maca Team.  In fact, when I order I usually stock up on the biggest sized bags of Gelatinized Premium Red Maca.  I also grab some black maca because it’s better for the hubs and is also great for muscle building and fighting off viruses… what?? Yes.  I like the blue spirulina blend and trio blends as well.   Okay… so this smoothie I sometimes make with cold brew and a scoop of ground clean Swiss water decaf coffee, sometimes just with the ground coffee and sometimes just with the cold brew… but I love the Designs for Sport Vanilla Bone Broth protein for it and I boost it with camu camu for vitamin C, sometimes some adaptogen blends but always with the Maca, which is an adaptogen in its own right.   Blend it up with a high powered blender like this one that I have, and enjoy!   Try it out and let me know what you think or what you add to it!  

Vanilla Maca Cold Brew Smoothie

My fave, go-to hormone balancing smoothie
Print Recipe Pin Recipe
Prep Time 5 minutes
Course Breakfast, Lunch
Cuisine keto, paleo
Servings 1

Equipment

  • High Powered blender

Ingredients
  

  • 1 Cup Ice cubes
  • 1/2 avocado
  • 1-2 Tbsp Gelatinized Premium Red Maca Black, for men or Trio Blend for both/muscle building
  • 1 Tsp camu camu
  • 1 Tbsp chia seeds
  • 1 Scoop Vanilla Protein I like Bone Broth Protein but certain Vegan ones are good, like Ancient Nutrition
  • 1-2 Cups filtered water I have an AquaTru

Optional Boosters

  • 1 Tbsp sprouted pumpkin seeds, sunflower seeds or tahini
  • 3 Brazil nuts for selenium/ thyroid support
  • 2 Tbsp coconut kefir or 1/4 cup any type of yogurt you like that is not full of crap like gums, sugar and natural or artificial flavorings. check the ingredients. Natural flavorings are often either unnatural or can be things like beaver butt excretion because it contains hormones that cause addiction. Or Beetle wings. So that’s fun.
  • 1 Tsp Adaptogen blend with Ashwaganda to chill out and offset coffee
Keyword cold brew, smoothie
Tried this recipe?Let us know how it was!
                     
AIP, Health & Wellness, Healthful Treats, Keto, Paleo, Smoothies
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by Brenna May
High Protein Grain-Free Sourdough Keto Bread
October 31, 2023

High Protein Grain-Free Sourdough Keto Bread

I used to make artisan sourdough bread all the time, and then had to go without for several years. Since then, I’ve been developing different ways of making it with atypical ingredients. I had a big bag of ground lupin from Costco left over in …

Gluten-Free, Healthier Breads & Muffins, Keto, Paleo
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by Brenna May